Maintenance Check-In: Weight--Exercise--Meals--Opinions--Information
This thread is for anyone who wants to log in his/her weights, exercises, meals, etc. Feel free to add any other information that you find interesting. Best of luck in maintaining. Never give in. If you fall off the wagon, as the saying goes, jump back on! You can, you will, and you must MAINTAIN!
don't be getting too skinny now, dude 
Hey, Snow! I sure hope you found that job! The part of me that will always be skinny is my brain! LOL Best of luck in all things.
weigh-ins: 169.8 --- 168.6 --- 170.0 --- 167.4 --- 170.6 ---
meal 1: 16 oz. shredded cabbage, 2 tbs. ground flax seed, 4 tbs. Dorothy Lynch lowfat dressing = 310 calories
meal 2: 2 pieces of dried cranberries-crushed peanuts-egg white-maple syrup-all wheat flour-baking powder pie-cake = 640 calories.
meal 3: 16 oz. shredded cabbage, 2 tbs. ground flax seed, 4 tbs. Dorothy Lynch lowfat dressing = 310 calories
meal 4: Orville's lowfat microwave popcorn = 300 calories
meal 5: pizza: whole wheat crust, fresh tomatoes, picante sauce, colored bell peppers, lean bacon bits, kraft nonfat cheese = 750 calories
meal 6:
- 1 cup whole-wheat flour 400 calories 1/2 cup skim milk 40 calories
- 2 tablespoons maple syrup 100 calories 6 egg whites 95 calories
- 1/2 teaspoon baking powder 1 and 1/2 tablespoons Smart Balance spread 75 calories
- 1 cup dried cranberries 390 calories one 3.5 oz. dark chocolate 85% cocoa bar 525 calories
6 pieces divided into 1625 total calories = 271 calories I ate 3 = Total calories = 813
meal 7: 2 braeburn apples = 140 calories
total calories = 3263
exercise 1: 60 minute walk 4.631 mph
exercise 2: 60 minutes stationary bike
Total exercise = 2 hrs.
weigh-ins: --- 170.8 --- 170.0 --- 168.6 --- 170.2 --- 171.0 ---
meal 1: 6 pieces of light whole-wheat bread (270) + 3 tablespoons of Naturally More PB (253) = 523 calories
meal 2: 1 piece of dark chocolate, dried cranberries pie-cake = 271 calories
meal 3: 1 piece of the above = 271 calories
meal 4:
- 1 whole wheat pizza crust (homemade) 435
- 2 cups diced colored bell peppers 90
- 3 sliced fresh tomatoes 75
- 8 tbs picante sauce 40
- 8 tbs lean bacon bits 240
- 3 cups of nonfat cheese 540
- Total = 1420 (I decided to really treat myself!)
Total 1420 homemade 15" pizza
meal 5: 1 cup of raw almonds = 640 calories
total calories = 3125
exercise 1: 60 minutes 4.1615 mph
exercise 2: 18 minutes heavy bag
exercise 3: 18 minutes weights triceps & handgrips
exercise 4: 18 minutes of abs (I don't know why 18 was so popular with me today)
exercise 5: 36 minutes stationary bike
total exercise = 2 hrs. 30 mins.
weigh-ins: --- 169.2 --- 168.8 --- 168.2 --- 170.2 --- 172.4 ---
meal 1: piece of dk. choc.-dried cran. pie-cake = 271 calories
meal 2: 1 cup diced white turkey meat = 220 calories
meal 3: 1 lb. baby carrots + 6 tbs. fat free Mrs. Ott's Dressing = 250 calories
meal 4: white turkey meat, mashed potatoes, gravy, peas, broiled Parmesan bread = 1370 calories (Well, heck, our son is home and we haven't seen him in 6 months!)
meal 5: 2 insanity cookies = 800 calories
meal 6: one lb shredded cabbage, 1 cup diced turkey, 6 tbs. Mrs. Ott's lowfat dressing = 410 calories
Total calories = 3321
exercise 1: 60 min stationary bike
exercise 2: 18 minutes weights biceps
exercise 3: 60 min exercise bike
exercise 4: 15 minutes heavy bag
exercise 5: 13 minutes abs
Total exercise time: 2 hrs. 46 mins.
Hmm... I notice that you eat over 3,000 calories in a day quite often. Are you able to maintain your weight while eating that many calories? I see that you exercise daily, but I'm not sure if the amount of exercise you're doing off-sets how much you are eating... ?
Mo.
hotnhealthymo: Thanks for the feedback. If you look at all my weigh-ins on this thread, you will notice that I am, indeed, maintaining in my weight window: 168-173. But you are correct in that if I ever cut back on exercising, I will have to cut back on calories consumed. I appreciate your taking the time to comment. Best of luck in all your maintenance goals, too!!!!!!!!!
First Seven Days of September = My Maintenance Recordings:
<<<<< WEIGHT WINDOW = 168 - 173 >>>>>
Av. Daily Wt.....Daily Cal.....Av. Day. Bd. Fat %.......# of Weigh-ins....Ex. time
- 171.00.................2974........16.20%.... ..........5..................3 hrs. 28 mins.
- 169.64.................3522........17.32%.... ..........5..................3 hrs. 33 mins.
- 169.71.................3182........17.26%.... ..........7..................2 hrs. 34 mins.
- 168.08.................2849........17.06%.... ..........5..................3 hrs. 3 mins.
- 169.28.................3263........16.74%.... ..........5..................2 hrs. 0 mins.
- 169.80.................3125........15.73%.... ..........6..................2 hrs. 30 mins.
- 169.84.................3321........16.50%.... ..........5..................2 hrs. 46 mins.
Av. WT WK 1=169.62 AvCALS.=3177 Av.BD FAT %=16.7% Av EX.=2 hrs 51 mins.
weigh-ins: --- 170.6 --- 172.2 --- 170.4 --- 170.6 --- 171.0 ---
meal 1: 6 pieces of light whole wheat bread (270) + 6 tbs. of Naturally More PB (507) = 777 calories
meal 2: homemade whole wheat crust pizza--regular 6 cheese Italian, pepperoni, ground beef, onions, mushrooms, diced tomatoes 4 pieces = 1500 calories
meal 3: 4 cups (peas--carrots--egg noodles--turkey) soup = 1000 calories
meal 4: 3/4th pint Goodrich ice cream = 285 calories
meal 5: 1 piece homemade pizza 375 calories
total calories =3937 What!!!!!!!!!!!!!!!!!!!!!!!
exercise 1: 25 minutes--walked to grocery store, carried back a sack of groceries
exercise 2: 27 minutes--walked to station to get gas for mower; carried back a 2 and 1/2 container of gasoline.
exercise 3: walking 60 minutes 3.9701 mph.
exercise 4: 19 minutes heavy bag
exercise 5: 60 minutes stationary bike
exercise 6: 22 minutes triceps and handgrips
exercise 7: 13 mins. abs
total exercise = 3 hrs. 46 mins.
weigh-ins: --- 169.2 --- 172.5 --- 168.8 --- 173.2 ---
meal 1: 1/4th cup of raw almonds = 160 calories
meal 2: 16 ounces shredded cabbage, 6 tbs. Mrs. Ott's lowfat dressing, 2 tablespoons flax seed, 2 cups diced turkey = 720 calories
meal 3: a few french-fried onion rings, country-fried steak, corn, bread and butter, 3 mugs of beer, hot-fudge sundae cheese cake = ??????????????? calories Le't see...I will guess at 2500 calories. Am I close?
meal 4: popcorn cooked in extra virgin olive oil + lowfat margarine = 700 calories
total calories = 4080
exercise 1: 1 hr. 30 mins. @ 4.330 mph
exercise 2: 25 mins. abs
Total exercise time: 1 hr. 55 mins.
Let's see if I have this correct. I took in more calories than normal and exercised less than normal. Hmmmmmmmmmmm....can anyone say "Weight gain. Weight gain."?
weigh-ins: --- 171.0 --- 171.4 --- 168.0 --- 170.8 --- 170.4 --- 170.8 ---
meal 1: 6 pumpkin-chocolate chip-walnut piece cookies = 480 + 1 braeburn apple (70) = 550 calories
meal 2: 6 pumpkin cookies 480 calories
meal 3: 2 cups of butternut squash 130 calories
meal 4: 6 pumpkin cookies 480 calories
meal 5: 12 oz. baby carrots, 1 medium cucumber, 5 tbs. Dorothy Lynch lowfat dressing = 325 calories
total calories = 1965
exercise 1: 20 minutes heavy bag
exercise 2: 90 minutes walk 4.110 mph
exercise 3: 23 minutes weights biceps
exercise 4: 13 minutes abs
exercise 5: 40 mins. stationary bike
total exercise time = 3 hrs. 6 mins.
weigh-ins: --- 171.0 --- 169.8 --- 170.4 --- 171.2 --- 169.2 --- 178.6 ---
meal 1: 9 pumpkin cookies = 720 calories
meal 2: 4 whole eggs, 4 tbs. bacon bits, 1/4th cup of nonfat cheese, evoo = 565 calories
meal 3: shakeNbake chicken, dough dumplings, gravy, green beans w/bacon bits = 900 calories
meal 4: 10 stalks celery with 4 Laughing Cow light cheese wedges = 240 calories
meal 5: one pound baby carrots + 4 tbs. Mrs. Ott's fat free dressing = 320 calories
meal 6: piece shakeNbake chicken, dumpling, gravy, apple crisp = 650 calories
meal 7: 4 oz. Lays bq potato chips = 600 calories
meal 8: 2 pieces homemade pizza = 750 calories
6 beers = 858 calories
Total calories = 5603 (Hmmmmmmmmmm....Hello!!!!!!!!!!!!!!!!--A lot of it's water weight!)
exercise 1: 13 minutes abs
exercise 2: weights triceps / handgrips 25 mins.
exercise 3: heavy bag 18 minutes
exercise 4: walking 1 hr. 3 mins. 3.904 mph.
exercise 5: 55 minutes stationary bike
exercise 6: 27 minutes walk to town for groceries and beer--carried home a sack of groceries in one arm and a sack of beer in the other--and it pooped me out!
Total exercise = 3 hrs. 21 mins.
weigh-ins: --- 176.6 --- 173.8 --- 174.2 --- 172.8 --- 171.6 ---
meal 1: 6 egg whites, 1/2 cup of nonfat cheese, 1 whole wheat light wrap, 1 tb. Naturally More, 2 tbs. Fitnuz Total = 505 calories
meal 2: 1 whole wheat light wrap, 3 wedges laughing cow french onion cheese = 195 calories
meal 3: 2 cups of homemade V-8 veggie-bean soup = 266 calories
Total calories = 966
exercise 1: 25 minutes walk to town and back, did some errands
exercise 2: 90 minutes exercise bike
exercise 3: 40 minutes weights--triceps, biceps, hand grips
exercise 4: abs 7 minutes
exercise 5: 40 minutes exercise bike
Total exercise time = 3 hrs. 22 mins.
weigh-ins: --- 169.6 --- 170.8 --- 170.6 --- 170.2 ---
meal 1: 2 4-oz salmon fillets (200), 1 wholewheat wrap (90), 3 laughing cow wedges (105), 1 tbs. evoo (120) = total calories 515
meal 2: 12 stalks celery + 5 light laughing cow wedges = 295 calories
meal 3: 6 egg whites, 1/2 cup of kraft nonfat cheese, 2 tbs. bacon bits, 1 tb. evoo, ketchup = 375 calories
meal 4: 2 tbs. Smart Balance light (200), 12 tbs. dry popcorn (600), 2 tbs. evoo (240) = 1240 calories
Total calories = 2425
exercise 1: 25 minutes walked to grocery store and back with sack of groceries
exercise 2: 22 minutes triceps / hand grips
exercise 3: 21 minutes biceps
exercise 4: 10 minutes abs
exercise 5: 60 minutes stationary bike
exercise time = 2 hrs. 18 minutes
weigh-ins: --- 168.2 --- 170.2 --- 169.0 --- 170.2 ---
meal 1: 2 4-oz salmon fillets (200), 2 cups of small red beans (260), 1 tb. evoo (120), 2 tbs. bq sauce (45) = total calories 625
meal 2: boneless rib-eye steak and 1 pound baby carrots = 975 calories
meal 3: whole wheat funnel cakes with powdered sugar = 950 calories
Total calories = 2550
exercise 1: 25 minute walk to post office and grocery store, carried home groceries
exercise 2: 62 minutes stationary bike
exercise 3: 45 minutes stationary bike
Total exercise time = 2 hrs. 12 mins.
Days 8 - 14 of Week 2 September = My Maintenance Recordings:
<<<<< WEIGHT WINDOW = 168 - 173 >>>>>
Av, Day. Wt.....Daily Calories.....Av. Day. Bd. Fat %...# of Weigh-ins....Ex. time
- 8) 170.96............3937...........16.58%...... ..5......... ............3 hrs. 46 mins.
- 9) 170.95............4080...........17.18%...... ..4......... ............1 hr. 55 mins.
- 10) 170.40..........1965...........16.25%........ 6......... ............3 hrs. 06 mins.
- 11) 171.70..........5603...........16.65%........ 6......... ............3 hrs. 21 mins.
- 12) 173.72..........0966............16.12%..........5.. ....... ...........3 hrs. 22 mins.
- 13) 170.30..........2425...........17.15%........ 4......... ............2 hrs. 18 mins.
- 14) 169.40..........2550...........16.90%........ 4........ ............ 2 hrs. 12 mins.
Av. WT WK 1 = 169.62 Av CALS. = 3177 Av.BOD FAT % = 16.70% Av EX. = 2 hrs 51 mins.
Av. WTWK 2 =171.06Av CALS.=3074Av.BD FT %=16.69%AvEX.= 2 hrs 51 mins.
Weigh-ins: --- 169.0 --- 168.8 --- 167.8 ---170.0 --- 169.4 ---
Meal 1: lean lamb, fresh tomatoes, diced bell peppers, diced onions, nonfat cheese, medium salsa, whole wheat pizza crust = 1569 calories
meal 2: whole wheat funnel cakes with powdered sugar = 950 calories
meal 3: 16 oz. shredded cabbage, 6 tbs. light garlic balsamic dressing, 2 tbs. flax seed = 340 calories
meal 4: 2 braeburn apples = 140 calories
meal 5: 3 pieces of funnel cake pie 741 calories
Total calories: 3740
Exercise 1: 2 hrs. 8 mins. walk 8.3592 miles at 3.918 mph.
Exercise 2: 25 mins. walk to store and back, carried home a sack of groceries.
Exercise 3: 22 minutes heavy bag
Exercise 4: 30 minutes weights biceps, triceps, hand grips
Exercise 5: 13 minutes abs
Exercise 6: 35 minutes stationary bike
Total exercise time = 4 hrs. 13 mins.
weigh-ins: --- 169.2 --- 168.8 --- 168.8 --- 170.4 ---
meal 1: 2 pieces of craisen pie cake, 1 laughing cow wedge = 530 calories
meal 2: 1 piece of craisen pie cake, 1 laughing cow wedge = 282 calories
meal 3: 3 tbs. of bq sauce (75 calories); 6 slices whole wheat bread (450 calories); 12 oz. of grilled lean flank steak (600 calories) = 1125 calories
meal 4: licking out caramel, chocolate, and coconut bowls from my IC3 recipe. = 160 calories
meal 5: 1 ISC3bar = 835 calories
meal 6: 11 stalks celery + 5 laughing cow wedges = 285 calories
Total calories = 3217
exercise 1: walking 63 minutes 3.9547 mph.
exercise 2: walking, to Dollar General and back 27 minutes 1,7047 miles 3.8682 mph.
exercise 3: walking, to grocery store and back 25 minutes 1.6368 miles 3.9283 mph.
exercise 4: walking up to HS track, 8 times around, and home 36 minutes 2.5358 miles 4.2263 mph
exercise 5: 30 minutes weights triceps, biceps, hand grips
exercise 6: 7 minutes abs
Total exercise = 3 hrs. 8 mins.
weigh-ins: --- 169.8 --- 169.2 --- 170.2 --- 172.4 --- 172.8 ---
meal 1: 1 ISC3bar = 835 calories
meal 2: 1/2 ISC3bar = 418 calories
meal 3: 1/2 cup (from dry) steel-cut oats (300), 4 slices of Sarah Lee whole grain white bread (300), 1/4th cup skim milk (20), 4 laughing cow light cheese wedges (140) = 760 calories
meal 4: I donated blood today. For the lunch they provided me with a sloppy-Joe (bq ground beef on hamburger bun), 3 cookies, 2 cups of coffee, and a small sack of patoto chips = 830 calories
meal 5: 2 braeburn apples = 140 calories
meal 6: 2 pieces of whole-wheat toast with 2 laughing cow light wedges = 220 calories
meal 7: 16 oz. shredded cabbage, 6 tbs. light garlic balsamic dressing, 2 tbs. flax seed = 340 calories
meal 8: 9 celery stalks, 4 laughing cow light wedges = 160 calories
meal 9: 6 egg whites, granulated garlic, ketchup, oil spray = 130 calories
Total calories = 3833
Total exercise = 0 minutes
weigh-ins: --- 172.2 --- 171.2 --- 168.4 --- 168.0 --- 170.6 --- 173.4 --- 173.8 ---
meal 1: whole-wheat cake pie:
- 1 and 1/2 cups of whole wheat flour = 600 calories
- 1 cup of skim milk = 80 calories
- 3 whole eggs (this will make the egg yolk people happy) = 210 calories
- 4 tablespoons of real maple syrup = 200 calories
- 1/2 teaspoon of baking powder
- 8 wedges of laughing cow light cheese = 280 calories
- Total calories = 1370
- 1/6th size piece = 228 calories
I had four pieces = 913 calories
meal 2: 16 oz. shredded cabbage, 4 tbs. light garlic balsamic dressing, 2 tbs. flax seed = 290 calories
meal 3: 1 and 1/2 pieces of the pie cake from above (No, I don't mean Heaven.) = 342 calories
meal 4: 15" homemade pizza:
- whole wheat crust 425 calories
- 4 sliced fresh tomatoes = 100 calories
- 1 cup diced onion = 70 calories
- 1 cup diced orange/yellow bell pepper = 45 calories
- 2 cups Kraft nonfat shredded cheese = 360 calories
- 1/4th cup diced jalapeno pepper = 10 calories
- 8 tbs. bacon bits = 240 calories
- 8 tbs. medium salsa = 40 calories
- Total calories = 1290
meal 5: 1/2 ISC3 = 418 calories
Total calories = 3253 calories
exercise 1: 2 hrs. 3 minutes walking 8.007 miles at 3.906 mph.
exercise 2: 20 minutes heavy bag
exercise 3: 60 minutes stationary bike
exercise 4: 16 minutes abs
exercise 5: 22 minutes weights triceps and hand grips
Total exercise = 4 hrs. 1 min.
