Diary: Curvie Girlie: A Yo-Yo's Reformation

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Calorie rymes with Valerie

CALORIES​

Calories calories. The substance of life--life itself!!

Our struggle, chubby bunnies, our struggle!

Tom was gracious enough to help me, here is my thang:

BMR according to the body composition test I had: 1400

Factor in desk job: 1400 x 1.2 = 1680

Additional calories from noonday walk, doing the drudge work around the office, and nightly chores and sex: 1680 + 300 or so, keeping it small = 1980

Weekly: (Sat and Sunday I do a lot of chores and moving around, which can account for the noonday walk on weekdays) 1980 x 7 = 13,860

Weekly Exercise:
Monday: 1 hour weight training, strenuous but low HR -350 calories
Tuesday: Kickboe, 50 minutes hardcore, HR up and down, mostly up, + 10 minutes warm up and cool daown, +15-20 minutes abs and butt work -550 calories
Wednesday: Running 45 minutes -600-700 calories, we'll say -600
Thursday: 1 hour weight training, strenuous but low HR -350 calories
Friday: Running 45 minutes -600
Saturday: Rest, sometimes Kickboe--we'll say rest
Sunday: Running 45-55 minutes: -700

Total deficit from exercise: 3150 calories

Weekly needs: 3150 + 13,860 = 17,010

Daily needs: 2430 calories. Makes sense to me! The way I eat, I understand now!

To lose 5 lbs a week: 17,010 - 3500 = 13,510/7 = 1930 calories a day

YAY!!:) :D :cool:

But Tom, how do I factor 1 lbs lost each week! :( :confused: :eek:
 
Valerie,
If your weekly calorie expenditure is 17,010 calories, that means your daily maintenance calorie expenditure is 2,430 calories, which includes exercise.

So, if you want to lose 1 pound a week, that's 3,500/7 - or 500 calories a day.

2,430 - 500 = 1,930 calories a day.

So you had the numbers right; but somewhere that "5 pounds a week" crept in.

Now, the question is this -- do you have 50 lbs. of body fat? Somehow, I doubt it. I think a safe amount to lose, without threatening your lean body mass, is 10 calories per pound of body fat. Let's say you're 136 pounds, and 25% bf - that would give you 34 lbs. of fat, so a safe deficit would be 340 calories.

In other words, a goal of losing 1 pound every 10 days (3 lbs. a month) might be a little safer in terms of preserving your lean muscle mass.

And from reading your diary, with the amount of exercise you do, it seems like your body is craving for a few more calories anyway.

If you agree, that would be 2430 - 340, or 2,090 calories per day. That 160 calories isn't much, but it may mean the difference between being satisfied and going hungry.

I should stress that this is the method that works for ME. It may not be appropriate for anyone else.
 
TomO said:
So you had the numbers right; but somewhere that "5 pounds a week" crept in.
Click to expand...

LOL!!!!!!!!

I MEANT 5 LBS A MONTH! WHOOPS!!​
:rolleyes:

At this point, Tom--I'm going to have to agree: 3 lbs a month seems realistic. I can't expect the last few lbs to go away as quickly as the first pounds, right?

THANKS!
 
The Day of Rest

AHHHHHHHHHHHHHHHHH!

It is SO relieveing to have a day of rest where I don't feel uncomfortable, because I know this will help my performance at the race tomorrow. :)

I have been reading and reading my runner's guide for women and feel more and more educated.

Fiction: Very low body fat = fast runner

Fact: While Olympic elite runners may have very low body fat, you could find a woman 20 lbs heavier than you at the same height passing you up in a race. Performance has more to do with training, genetics, strength of mind, and body strength.

When I was musing earlier I thought that being 130 lbs would increase my speed because I'd be lighter. If this is true, and it may not be, I doubt it would matter all that much. In fact, if I gained some muscle weight it's highly likely I could get faster, since muscle is what's getting me around.

Last year I ran the 5K version of this same race and got 23:07, came in second in my age group, and weighed 156 lbs. At the time I had been running but NOT training, had no idea how fast I could be, and didn't even dream of placing at all. So when they posted the winners I started jumping up and down and screaming, "Fuck yeah!!" This year, I have been training, I'm in better shape that probably ever in my life, and....

Oh yeah, this morning: 136.5

Ye-ah! Well this is very common in Days 20-25 of my cycle, to have my weight drop like that. Just like it's very common for my weight to stabalize and stay the same for Days 10-18. Nonetheless, I'm pleased. Let's see, I hope that the fat loss and muscle gain from last year (last year I was bad about getting in my weight training!) will help. Still, I have never done a 10K. Oh I'm so excited!!! It's going to be a fun day, resting up! I already have a performance bar to eat Sunday morning, and I think I might drink some vitamin water, too.

By the way, not drinking and smoking has made me feel absolutely fantastic. I'm a proponent of drinking everyday. But of course, like 1 glass of wine (2-3 for men) with FOOD, everyday, like the Europeans. It is difficult because of the size of wine bottles, and the oxidation process--who wants a day or two-old glass of wine, anyway? SO admittedly, before this past week, I had been drinking too much. And going out on the weekends, and partying. It feels great at the time, but abstaining feels great ALL the time. But watching my housemates wind down with a cocktail is hard. And it is Cinco de Mayo. That sucks. I would enjoy a huge, 500 calorie Margurita right now with some fish tacos and maybe flan.

That's OK, I don't really want that--my body is digging the clean life right now.

On a side note:

Starting Monday I am going to concoct a new calorie spreadsheet that I can record protein, carbs, fat, etc, like CYM. That way I can closely analyse my meals and decide if I'm really getting what I need. I'm ready for that now!
 
Valerie, I think you just may get first in your age group tomorrow. Why not?

FitDay is a terrific program for what you want to do as far as recording all the macros. And it's only $20, a real bargain for what it does. I'd be lost without it.
 
Ok Tom I will keep the mental attitude, "I will come in first for women 18-24" and see if that helps. Part of me secretly hopes so, too!

On Fitday: OK OK I'll look into it!
 
I checked ou FitDay and there's a large problem: I eat a LOT of foods that have brand names not on there, like a lot of Organic, small companies and such. I'd have to create custom foods everytime and I think I'll do ok with just recording the labels of the food I eat. I've been using Calorie Counter database for fruit and such. I'll be all right--my only issue will be with restaurant food, but everyone has that problem. In that case you may want to over-estimate because it'll probably be more than you want to face up to anyway.

Either way, I get to eat a lot :) I think when I get under 135 I will do a bad thing, and celebrate with BREAD. Like, Franchese or Ciabatta with marinara, or Focaccia--or worse, CHEESE BREAD, like toasted with Smoked Gouda.....yummy yum yum!

*Disclaimer: I don't advocate using food as reward. But once in a great while, just do it and don't look back. :D
 
Miss Curvy Valerie, I'm thinking of you right now as you are at your race. Can't wait to hear the results!

You'll notice that you probably tend to eat a lot of the same foods all the time, so once you enter them into fitday it takes seconds to update your food intake because everything that you eat will be under custom foods. I also try to overestimate restaurant foods because I'm sure my guess that sounds high could very well be correct.

Anyway, back to more important topics, CANT WAIT TO HEAR ABOUT THE RACE. Whether you came in first, last or in between, you are f'n awesome for training this hard and getting out there and doing it. They need to make a damn Nike commercial about you girl. LOL
 
5km in 23 minutes at 156 pounds without training last year? Holy, Curvie, that's awesome! I'd say you've got some genetics on your side too :)

Hope you have a great race today.
 
eeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee :p
 
OK, this is plain unfair, Valerie -- making your fans just sit by the computer all day, waiting for your results. . . We need to exercise too! :)
 
I bet she's out partying now that she can finally have a drink again! LOL IMHO, just showing up at the race is a feat in itself..
 
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