JayCanDoIt
New member
Wow! Talk about an all time low calorie intake, mixed with an all time high exercise. 1500+ Calories burned yesterday! I feel great 
.
.Jay Can Do It! - Weight Loss Diary
- Thread starter JayCanDoIt
- Start date
JayCanDoIt
New member
(Day 10) Thursday, October 6, 2011
8:02AM
New day! More motivation. I can't wait to start exercising.
What did I eat Today?
(7:30AM) Two Slices of Spam + One Cup White Rice + Two Eggs: 460 Calories
(1:26PM) Lettuce + Romaine Lettuce + Breast Chicken + Crackers: 400 Calories
(2:04PM) Pork Siopao: 310 Calories
(5:46PM) Chicken Sandwich: 250 Calories
(6:35PM) Noodle Soup: 354 Calories
TOTAL SO FAR: 1765 Calories
What did I do Today?
4mph Brisk Walk for 30 minutes (2 miles): 200 Calories
TOTAL SO FAR: 200 Calories
DAILY SUMMARY
CALORIC DEFICIT: 568 Calories
EXERCISE BURN: 200 Calories
TOTAL CALORIES BURNED:[/b] 768 Calories
[/quote]
8:02AM
New day! More motivation. I can't wait to start exercising.
What did I eat Today?
(7:30AM) Two Slices of Spam + One Cup White Rice + Two Eggs: 460 Calories
(1:26PM) Lettuce + Romaine Lettuce + Breast Chicken + Crackers: 400 Calories
(2:04PM) Pork Siopao: 310 Calories
(5:46PM) Chicken Sandwich: 250 Calories
(6:35PM) Noodle Soup: 354 Calories
TOTAL SO FAR: 1765 Calories
What did I do Today?
4mph Brisk Walk for 30 minutes (2 miles): 200 Calories
TOTAL SO FAR: 200 Calories
DAILY SUMMARY
CALORIC DEFICIT: 568 Calories
EXERCISE BURN: 200 Calories
TOTAL CALORIES BURNED:[/b] 768 Calories
[/quote]
chelsea_morning
New member
AYou sound like you're doing great! That's awesome.
One thing I am noticing though... on the calorie estimations for exercise, they are really not accurate. There is no way you burn 70 cals running uphill for only five minutes or 300 cals walking uphill for 30 minutes (not to rain on your success, of course!!). Even attempting to monitor the amount of calories you burn through exercise isn't worth it. There is no way you can be accurate unless you're in a lab strapped to all kinds of machines and having your VO2max measured, temperature, etc, and as you get fitter, the amount you rburn decreases (hence the need for intervals and pushing you rbody harder every time you exercise). A better thing for you to do, especially because you are just beginning to utilize exercise in your daily routine, is to shoot for a time amount, and give your fullest effort during that time, and track that. You can track repitions in an amount of time, or until failure, over the course of a few months, and that will give you a better picture of how exercise is affecting your fitness and health. AKA - I ran a mile this week in this time, then in three weeks after running every day I ran it 37 seconds faster, or I did 10 pushups without resting two weeks ago, and after doing them every day, I can now do 18 until failure. ETC.
This is probably the most accurate way to estimate, and it's only for running/walking on level surfaces, and it's only for a mile distance:
What's the Burn? A Calorie Calculator
You can use the formulas below to determine your calorie-burn while running and walking. The "Net Calorie Burn" measures calories burned, minus basal metabolism. Scientists consider this the best way to evaluate the actual calorie-burn of any exercise. The walking formulas apply to speeds of 3 to 4 mph.
Your Total Calorie Burn/Mile
Running .75 x your weight (in lbs.)
Walking .53 x your weight
Your Net Calorie Burn/Mile
.63 x your weight
.30 x your weight
Adapted from "Energy Expenditure of Walking and Running," Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004.
So if you ran a mile, your net calorie burn (total calorie burn is inclusive of your BMR - use the net formula) would be almost 137 calories. I'm guessing that you run a mile in about 15 minutes, based on your current activity levels, so use that as an estimation... 15 minutes gives you 137 cals burned.
Keep it up, you're doing great! Remember - any activity is good activity.
One thing I am noticing though... on the calorie estimations for exercise, they are really not accurate. There is no way you burn 70 cals running uphill for only five minutes or 300 cals walking uphill for 30 minutes (not to rain on your success, of course!!). Even attempting to monitor the amount of calories you burn through exercise isn't worth it. There is no way you can be accurate unless you're in a lab strapped to all kinds of machines and having your VO2max measured, temperature, etc, and as you get fitter, the amount you rburn decreases (hence the need for intervals and pushing you rbody harder every time you exercise). A better thing for you to do, especially because you are just beginning to utilize exercise in your daily routine, is to shoot for a time amount, and give your fullest effort during that time, and track that. You can track repitions in an amount of time, or until failure, over the course of a few months, and that will give you a better picture of how exercise is affecting your fitness and health. AKA - I ran a mile this week in this time, then in three weeks after running every day I ran it 37 seconds faster, or I did 10 pushups without resting two weeks ago, and after doing them every day, I can now do 18 until failure. ETC.
This is probably the most accurate way to estimate, and it's only for running/walking on level surfaces, and it's only for a mile distance:
What's the Burn? A Calorie Calculator
You can use the formulas below to determine your calorie-burn while running and walking. The "Net Calorie Burn" measures calories burned, minus basal metabolism. Scientists consider this the best way to evaluate the actual calorie-burn of any exercise. The walking formulas apply to speeds of 3 to 4 mph.
Your Total Calorie Burn/Mile
Running .75 x your weight (in lbs.)
Walking .53 x your weight
Your Net Calorie Burn/Mile
.63 x your weight
.30 x your weight
Adapted from "Energy Expenditure of Walking and Running," Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004.
So if you ran a mile, your net calorie burn (total calorie burn is inclusive of your BMR - use the net formula) would be almost 137 calories. I'm guessing that you run a mile in about 15 minutes, based on your current activity levels, so use that as an estimation... 15 minutes gives you 137 cals burned.
Keep it up, you're doing great! Remember - any activity is good activity.
JayCanDoIt
New member
Ah, thank you! I was actually thinking that I was burning way too many calories for such a short time. Thank you for the formula.
Just a question though: so if I were to walk for one mile, I would burn 114 calories. If I walked two miles, I would burn 228 calories, correct? Or is it the other formula? Ah, I'm a bit confused. Which formula should I use: the net or the total?
Just a question though: so if I were to walk for one mile, I would burn 114 calories. If I walked two miles, I would burn 228 calories, correct? Or is it the other formula? Ah, I'm a bit confused. Which formula should I use: the net or the total?
JayCanDoIt
New member
I don't know why, but for some odd reason while I was exercising I felt really groggy and tired, and my limbs were aching. I think it's because I only got 6 hours of sleep last night, but I'm not quite sure.
This morning I managed to get up at 7AM. I'm trying to be an early riser so I can get ready for college
This morning I managed to get up at 7AM. I'm trying to be an early riser so I can get ready for college
chelsea_morning
New member
AThe total calories burned for walking one mile is .53xweight. That is factoring in the calories you burn while walking, as well as the normal body functions of breathing, heart pumping, etc that you would burn if you were completely sendentary. (AKA your BMR - basal metabolic rate - the amount of calories you burn while at rest).
The net calories burned for walking one mile is .3xweight. So that is just the amount of calories you burn while walking. Your body is always burning calories, no matter what you're doing.
Personally, my outlook is that I figure out my daily maintenance calories at this website: http://www.freedieting.com/tools/calorie_calculator.htm
I use the "little or no exercise" option for activity. This allows me a "buffer". So with that option, I am allowed 1772 calories per day to maintain my current weight while doing little or no exercise. But I actually do some form of activity every day, whether it's walking the dog or yoga or whatever. So 1772 is actually lower than my maintenance calories. I automatically have a buffer.
Enter the exercise: Now, as long as I stay below that mark, AND exercise, I am creating a buffer. So let's say I run 2 miles, do some calisthenics and stretch. Maybe I burned 150 calories (but I don't count exercise calories). So my normal daily intake of 1700 is now technically 1700-150, or 1550. That makes my buffer even larger.
I do this because let's say when I figure out my maintenance calories that I put what I honestly do - 5 times/week - that brings my maintenance cals up to 2159. So actually, my daily deficit should be 459, which is almost a pound a week!! Now... factor in any additional exercise, and you get a larger buffer. But if in my head i know that I have the ability to maintain at 2159, you better believe I'll eat that much. So I use the lttle to no activity option so I can control my cravings and not feel bad if I don't exercise one day, becuase I know that I'm still at or around my marker of 1772.
Does that make more sense? You should use activity as a surplus deficit instead of trying to count the calories and gauge your intake off of that. That way you create a larger buffer between your actual intake and your maintenance amount.
The net calories burned for walking one mile is .3xweight. So that is just the amount of calories you burn while walking. Your body is always burning calories, no matter what you're doing.
Personally, my outlook is that I figure out my daily maintenance calories at this website: http://www.freedieting.com/tools/calorie_calculator.htm
I use the "little or no exercise" option for activity. This allows me a "buffer". So with that option, I am allowed 1772 calories per day to maintain my current weight while doing little or no exercise. But I actually do some form of activity every day, whether it's walking the dog or yoga or whatever. So 1772 is actually lower than my maintenance calories. I automatically have a buffer.
Enter the exercise: Now, as long as I stay below that mark, AND exercise, I am creating a buffer. So let's say I run 2 miles, do some calisthenics and stretch. Maybe I burned 150 calories (but I don't count exercise calories). So my normal daily intake of 1700 is now technically 1700-150, or 1550. That makes my buffer even larger.
I do this because let's say when I figure out my maintenance calories that I put what I honestly do - 5 times/week - that brings my maintenance cals up to 2159. So actually, my daily deficit should be 459, which is almost a pound a week!! Now... factor in any additional exercise, and you get a larger buffer. But if in my head i know that I have the ability to maintain at 2159, you better believe I'll eat that much. So I use the lttle to no activity option so I can control my cravings and not feel bad if I don't exercise one day, becuase I know that I'm still at or around my marker of 1772.
Does that make more sense? You should use activity as a surplus deficit instead of trying to count the calories and gauge your intake off of that. That way you create a larger buffer between your actual intake and your maintenance amount.
chelsea_morning
New member
AAlso - 6 hours is more than enough sleep. You were probably groggy and tired because you are dehydrated. Make sure you are drinking enough water to make your pee clear, or a very faint yellow.
JayCanDoIt
New member
Day 10 - What was the hardest thing you gave up during your weight loss journey?
I HAD to give up eating rice all day and every day. In my house, rice is a STAPLE - we eat it with everything: meats, vegetables, soups. Unfortunately White rice has a lot of carbs, so I could only eat it in the morning, and only one cup of it. Before the weight loss I would eat 2, 3 cups of rice whenever I wanted whenever I was hungry or craving.
Of course, I also had to give up chips and doritoes and the oh so delicious chips and..yeah..
I HAD to give up eating rice all day and every day. In my house, rice is a STAPLE - we eat it with everything: meats, vegetables, soups. Unfortunately White rice has a lot of carbs, so I could only eat it in the morning, and only one cup of it. Before the weight loss I would eat 2, 3 cups of rice whenever I wanted whenever I was hungry or craving.
Of course, I also had to give up chips and doritoes and the oh so delicious chips and..yeah..
Time4Change1
New member
I read your whole diary and I must sayyyy, I love the way you write. You seem to be doing fabulous with your eating and you know exactly how to calculate everything. I know you will reach your goal! You are doing awesome. Even when you ate a little too much in one sitting, you quickly recognized and that is the key! There are tons of people that don't realize what they are doing. I can see success for you though, for sure!
JayCanDoIt
New member
Thank you! I actually thought the way I wrote was a bit corny . I wish you the same success!
. I wish you the same success!That's so true! I've been taking pics since May, too and though it maybe feels a bit uncomfortable, the less clothes you wear the easier you can see a difference.
There's no way I'd post my pics either, not yet at least! Perhaps after I've reached my goal, then I can look back and share with you guys how ugly I used to look like lol! Too bad I've been really busy lately, so I haven't taken any pics in like two months. And now my camera broke down aarr. But you're doing fab, great job!
JayCanDoIt
New member
xD Blackie you're not ugly! I'm sure of it. But I agree with you; I'm going to wait until I actually get results until I post my pictures.
At the moment, I'm REALLY worried about lose skin. I don't want to lose too much weight too fast, but at the same time I WANT to lose all my weight. I heard that if you lose a lot of weight too rapidly, you'll have a ton of lose skin that can cause infections and back pain...ahhh
At the moment, I'm REALLY worried about lose skin. I don't want to lose too much weight too fast, but at the same time I WANT to lose all my weight. I heard that if you lose a lot of weight too rapidly, you'll have a ton of lose skin that can cause infections and back pain...ahhh
JayCanDoIt
New member
Day 11 - Your favorite fitspo blog and why?
I don't know what a fitspo blog is...
So, instead I'm going to give you a list of some people's journals I've read:
- tetemcg
- Loch
- Frogged
- IrishPrincess
All journals are different, but they all gave me motivations to keep going with my diet! I've only had time to read four so far, so this is the list I got. Sorry D:
I don't know what a fitspo blog is...
So, instead I'm going to give you a list of some people's journals I've read:
- tetemcg
- Loch
- Frogged
- IrishPrincess
All journals are different, but they all gave me motivations to keep going with my diet! I've only had time to read four so far, so this is the list I got. Sorry D:
JayCanDoIt
New member
Along with Leslie Sansone's 2 mil walk (until I get the 5 mil walk in the mail!), I'm going to try Tony's 10 minute trainer (three of them: cardio, abs, and total body). The 10 minute Trainer has been sitting on the DVD rack for some time, and I have more than an hour a day to spare. So why not, right?
I'll post to see how this goes!
I'll post to see how this goes!
JayCanDoIt
New member
(Day 11) Friday, October 7, 2011
1:12PM
I have to stop eating Spam. So much fat in those.
What did I eat Today?
(10:00AM) Four Slices Lite Spam + One Cup Rice: 420 Calories
(3:42PM) Two Whole Wheat Muffins + Cream Cheese: 440 Calories
(7:17PM) Romaine Lettuce + Lettuce + One Inch Cheese Block + Tomatoes + Chicken Thigh: 330 Calories
(7:30PM) One-Half of a Donut: 100 Calories
(10:53PM) One Cup Rice + Liver Dish: 410 Calories
TOTAL SO FAR: 1700 Calories
What did I do Today?
4mph Brisk Walk for 30 minutes (2 miles): 200 Calories
10 Minute Trainer (Cardio): 70 Calories
TOTAL SO FAR: 270 Calories
DAILY SUMMARY
CALORIC DEFICIT: 633 Calories
EXERCISE BURN: 270 Calories
TOTAL CALORIES BURNED:[/b] 903 Calories
[/quote]
1:12PM
I have to stop eating Spam. So much fat in those.
What did I eat Today?
(10:00AM) Four Slices Lite Spam + One Cup Rice: 420 Calories
(3:42PM) Two Whole Wheat Muffins + Cream Cheese: 440 Calories
(7:17PM) Romaine Lettuce + Lettuce + One Inch Cheese Block + Tomatoes + Chicken Thigh: 330 Calories
(7:30PM) One-Half of a Donut: 100 Calories
(10:53PM) One Cup Rice + Liver Dish: 410 Calories
TOTAL SO FAR: 1700 Calories
What did I do Today?
4mph Brisk Walk for 30 minutes (2 miles): 200 Calories
10 Minute Trainer (Cardio): 70 Calories
TOTAL SO FAR: 270 Calories
DAILY SUMMARY
CALORIC DEFICIT: 633 Calories
EXERCISE BURN: 270 Calories
TOTAL CALORIES BURNED:[/b] 903 Calories
[/quote]
JayCanDoIt
New member
So I just did the Workout, and I sweated SO MUCH. That's good, right?
I figured if I worked through the 2 miles, and THEN I do the 10 minute Trainer Cardio, I would experience the most calorie burn (for a total 40 minute workout). What do you all think?
I figured if I worked through the 2 miles, and THEN I do the 10 minute Trainer Cardio, I would experience the most calorie burn (for a total 40 minute workout). What do you all think?
JayCanDoIt
New member
Thanks for the advice! Come to think of it, I have been getting used to my workouts (almost to the point here I'm not sweating!). I guess it's time to tune it up a bit!
JayCanDoIt
New member
SO SO SO Happy this morning. I dropped to 213 pounds today! I'm probably ruining it for weigh day tomorrow though...
I was actually bummed out this whole week because every since I dropped to 215 I couldn't get the pesky scale any lower! But after four days the scale finally dropped.
I was actually bummed out this whole week because every since I dropped to 215 I couldn't get the pesky scale any lower! But after four days the scale finally dropped.
JayCanDoIt
New member
(Day 12) Saturday, October 8, 2011
What a nice, sunny day it is today.
I woke up this morning expecting the scale to bottom at 215 or 216 like it always has for the past four or five days. I woke up groggily, dragged myself downstairs, and stood on the scale.
216.
Sighing, I scratched my eyes and gazed at the mirror. And then I just looked at myself for a good ten minutes. Am I changing? Am I really losing weight? I lifted my shirt to examine my stomach. It has gotten smaller. Or am I just kidding myself? I examined my face. My skin is much clearer now, but apart from that I still have chubby skin around my jaw bone and neck.
Almost unconsciously, and with a deep breath, I went to the scale again.
213.
Wait what?
I jump off the scale, and weighed myself again.
213.
Wow! Talk about fluctuations! In the last 10 minutes my body shifted to 216? Perhaps I didn't see correctly through drowsy eyes, but nevertheless I was ecstatic. I'm on my way to 200!
What did I eat Today?
(11:53AM): Two Eggs + Roasted Chicken + Whole Wheat Bread + Cream Cheese: 530 Calories
(4:44PM) Romaine Lettuce + Lettuce + Tomatoes + Cheese + Roasted Chicken Thigh: 280 Calories
(8:27PM) Two Eggs + One Cup Rice + Roasted Chicken Thigh: 500 Calories
(12:00AM) Two Spam + One Cup Rice: 320 Calories
TOTAL SO FAR: 1630 Calories
What did I do Today?
4mph Brisk Walk for 30 minutes (2 miles): 200 Calories
10 Minute Trainer (Cardio): 70 Calories
TOTAL SO FAR: 270 Calories
DAILY SUMMARY
CALORIC DEFICIT: 687 Calories
EXERCISE BURN: 270 Calories
TOTAL CALORIES BURNED:[/b] 957 Calories
[/quote]
What a nice, sunny day it is today.
I woke up this morning expecting the scale to bottom at 215 or 216 like it always has for the past four or five days. I woke up groggily, dragged myself downstairs, and stood on the scale.
216.
Sighing, I scratched my eyes and gazed at the mirror. And then I just looked at myself for a good ten minutes. Am I changing? Am I really losing weight? I lifted my shirt to examine my stomach. It has gotten smaller. Or am I just kidding myself? I examined my face. My skin is much clearer now, but apart from that I still have chubby skin around my jaw bone and neck.
Almost unconsciously, and with a deep breath, I went to the scale again.
213.
Wait what?
I jump off the scale, and weighed myself again.
213.
Wow! Talk about fluctuations! In the last 10 minutes my body shifted to 216? Perhaps I didn't see correctly through drowsy eyes, but nevertheless I was ecstatic. I'm on my way to 200!
What did I eat Today?
(11:53AM): Two Eggs + Roasted Chicken + Whole Wheat Bread + Cream Cheese: 530 Calories
(4:44PM) Romaine Lettuce + Lettuce + Tomatoes + Cheese + Roasted Chicken Thigh: 280 Calories
(8:27PM) Two Eggs + One Cup Rice + Roasted Chicken Thigh: 500 Calories
(12:00AM) Two Spam + One Cup Rice: 320 Calories
TOTAL SO FAR: 1630 Calories
What did I do Today?
4mph Brisk Walk for 30 minutes (2 miles): 200 Calories
10 Minute Trainer (Cardio): 70 Calories
TOTAL SO FAR: 270 Calories
DAILY SUMMARY
CALORIC DEFICIT: 687 Calories
EXERCISE BURN: 270 Calories
TOTAL CALORIES BURNED:[/b] 957 Calories
[/quote]