Evolution one – week nine
Sunday, May 3, 2009
Hello Folks,
Another beautiful day in Ithaca. I am still sore from yesterdays hauling project, but not too sore to workout! Ha. I did a double day today. I shortened my cardio to 20 minutes. I drank a ton of water with Emergen-C mixed in it to boost my immune system. I decided to do a Tai Chi workout. I did everything real slow. I definitely felt the burn!
I have to say; this week my measurements, body fat percentage and weight have pretty much stayed the same. The only noticeable difference is that my fitness level has gone up a bit. I am going to have to look at my menu for this week a little bit more closely. I haven’t been counting calories at all. I have mainly been watching portions and eating 5 meals a day.
I think If I am going to get my weight down a little bit more I am going to have to challenge it some. I also need to eat more vegetables. I eat a lot of salads with tuna or eggs or tofu, but not so much broccoli, asparagus and those kinds of veggies, unless you count my liquid day, which includes beets, carrots and apples.
The good news is that because I am doing this every day I am still feeling very motivated and seeing lots of progress in other areas of my life. I feel better about myself, I am looking forward to summer and swimming and I like my body.
I still have some more goals around what I want to achieve. I am especially looking forward to the Quadathlon in August. I am excited to get ready for the big event.
I used a body fat calculator on-line and got around 20 percent body fat. I also used a calculator that tells you your Basal Metabolic Rate...same idea as body fat percentage. It tells me that my caloric burn per day is around 1700 to 1900; based on my activity level and weight and height and age.
A pound of fat is equal to 2500 calories. In order for me to continue to burn fat I need to eat 2500 calories less per week. Since I am obviously not burning fat any more; my body has started to adapt to my menu and exercise, I need to change my menu, since I have already increased my exercise.
This means that I consume about 1800 calories times 7 (days) or 12600 calories per week. If I want to lose a pound of fat this week I either have to increase my exercise more or eat less. If I eat less, that means I should eat around 10100 calories this coming week to lose a pound of fat. 10100 calories divided by 7 days equals around 1400 calories per day.
Probably my age has played a significant role in the amount of calories I burn. Hard to say for sure though. Also, this is a very simplistic calculation, so who knows how accurate it is. Anyway, I will give it a shot this week. 1400 calories divided by 5 meals equals around 280 calories per meal.
This means I will eat...
Meal 1: 300 calories
Meal 2: 300 calories
Meal 3: 300 calories
Meal 4: 300 calories
Meal 5: 200 calories
Meal 2: 300 calories
Meal 3: 300 calories
Meal 4: 300 calories
Meal 5: 200 calories
I haven’t been calculating my calories at all, so now I am going to start to casually count. I am not a big fan of being anal about calorie counting, but since this is an experiment I can tolerate it for a little while.
That means more planning of my meals. I am also going to lighten my dinner a little and make my bigger meals during the day. Let’s see what happens.
Exercise: Continuous Training, Interval Training
Exercise: Continuous Training, Interval Training
Menu: Veggies and Protein
Until next time…
Think, Believe, Act, Achieve
Dakota
Today’s Mantra: Temporary is better than permanent
