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!

 

john that is simply amazing to be that far above the recommendations. my calorie requirements are actually not as high as you would think. being smaller REALLY does matter. i find phord to be the most accurate and they estimate right around 1700, i think 1692 or something like that for moderately active. so I think i'm right where i need to be. i wasnt criticizing you, just curious because i know you're typically taking in upwards of 3000 calories consistently so to see 1700 that was a shocker is all.

john that is simply amazing to be that far above the recommendations. my calorie requirements are actually not as high as you would think. being smaller REALLY does matter. i find phord to be the most accurate and they estimate right around 1700, i think 1692 or something like that for moderately active. so I think i'm right where i need to be. i wasnt criticizing you, just curious because i know you're typically taking in upwards of 3000 calories consistently so to see 1700 that was a shocker is all.

Chrissy:  I don't want to argue with you about my calories or your calories.  That's our own personal call.  You know enough about ED and what is healthy, so that is going to be your decision on your maintenance needs.  I doubt seriously that 1692 is enough for a moderately active small person.  But that would depend on several factors including metabolism and the actual amount of physical activity. As far as my calorie intake goes, I am only in the 1700-1800 range until I get back to consistency with my weight window--then I plan to consume 2400-2800 or more, as long as I stay below 173.

• weight = 170.4
• body fat% = 17.5%
• body water % = 55.1%
• calories = 2312
• exercise = 233 minutes

meals:

1. 4 wild salmon fillets, 1 tb. evoo = 520 calories
2. 1/4th cup English walnuts = 180 calories
3. 2 pieces trail mix cake = 582 calories
4. 2 pieces light whole-wheat toast, 2 Laughing Cow wedges, 6 egg whites, evoo spray = 260 calories
5. 12 oz. steamer green beans, 1 tb. bacon bits, 1 tb. grated 3-cheese = 180 calories
6. chocolate-vanilla bowl of nofat,nosugar pudding = 170 calories

drinks:

1. 1 10 oz. glass of apple juice = 140 calories
2. 6 cups of black coffee
3. 1 cup french vanilla ice cream mixed with 1glass diet A&W = 280 calories
4. 2 glasses water

exercise:

1. 26 minute walk downtown, did errands, walked home
2. 61 minute walk around HS Track
3. 20 minutes heavy bag
4. 14 minutes abs
5. 92 minutes stationary bike
6. 20 minutes biceps

 

John...spunds like a solid plan to me. I'm making a cheesecake with brownie crust today so wish me luck :) you sound upset by my post...that wasn't my intent. I didn't realize you were swtching to weight loss for a while. I think your plan is compltely reasonable.

• weight = 167.2
• body fat% = 18.6
• body water% = 54.0
• calories =2816
• exercise =131

meals:

1. 1/4th cup English walnut pieces = 180 calories
2. 2 pieces of nosugar, nofat pudding pie with whole wheat crust = 430 calories
3. 6 pieces of light whole-wheat toast and 4 tablespoons of Fitnutz PB chunky mix = 360 calories
4. 4 cups homemade veggie soup (4*68 (272)) + 3 cups diced turkey ((3* 238(714)) = 986 calories
5. 2 pieces of nosugar, nofat pudding pie with whole wheat crust = 430 calories
6. 5 celery stalks = 50 calories
7. 4 egg whites, 2 laughing cow wedges, evoo spray, 2 pieces light whole-wheat toast = 240 calories

drinks:

1. 10 cups black coffee
2. 1 10 oz. glass of apple juice = 140 calories
3. 1 glass water

exercise:

1. 46 minute casual walk around HS track
2. 25 minute walk to grocery store and back, carried home large sack of groceries
3. 60 minutes stationary bike

 

• weight = 165.0
• body fat% = 19.3%
• body water% = 53.1%
• calories = 3413
• exercise = 200 minutes

meals:

1. 4 salmon fillets, 1 tb. evoo = 520 calories
2. 2 pieces of nosugar, nofat pudding pie with whole wheat crust = 430 calories
3. 3 pieces of trail mix bread = 873 calories
4. 5 cups homemade chili = 990
5. 1/2 cup of raw brazil nuts = 360 calories

• 64 oz low-sodium V-8 juice = 400 calories
• 3 cups diced celery (10 stalks) = 100
• 2 cups diced purple onions = 120
• 2 cups of diced colored bell peppers = 70
• 1/4th cup of diced jalapeno peppers = 7
• 7 cups of cooked small red beans = 840
• 32 oz. grass-fed beef, ground = 1728
• ...................2 tbs. garlic powder = 56
• ...................1 tb. black pepper = 15
• 1 tb. crushed red pepper = 5
• 1/4th cup brown sugar = 200
• 1 tb. chili powder = 24
• Total calories for chili = 3565
• total number of cups made = 18 = @ cup = 198 calories

drinks:

1. 10 oz. glass apple juice = 140 calories
2. 4 cups coffee with lowfat condensed milk = 100 calories
3. 1 12 oz. bottle diet Mt. Dew
4. 2 glasses water
5. 1 glass diet A&W

exercise:

1. 25 minute-walk to and from grocery store
2. 25 minutes heavy bag
3. 60 minute brisk walk outside of town
4. 90 minutes stationary bike

 

 

 

Wow john impressive! The weight has just fallen off of you. Have you tried POM pomegranate juice. I noticed you've been drinking juice lately and pom is supposedly amazing, but I don't like pomegranates so drinking the juice wouldn't suit me well.

Chrissy:

1. How did the brownies come out?
2. I was not intending to get down quite that low--so will increase my calories slowly to get back to my weight-window.
3. I would love to drink pomegranate juice, except it is so darn expensive!  I saw some in Wally World, and it was 5 or 6 times more expensive than apple or orange juice.  Out East a few weeks ago, I finally found some 100% cranberry juice, no sweetener.  The first glass was a hair-raising experience.  But by the end of the jar, I found that I liked the tartness of it.

john...

1. the brownies turned out fantastic. i ended up using them as the crust for a cheesecake, the best part about the cheesecake is the crust...haha. i haven't mastered the filling yet but i'm going to keep trying! a few more recipes to try. maybe i should avoid changing recipes until i've actually made it the recommended way and only then make minor tweaks. 

2. good plan...slowly increase...how will you know when to stop increasing though? silly question i guess but everyone seems to have their own method. yours will probably be more based on observing your weigh fluctuations, while others use calculators.

3. you are right, that juice is like highway robbery...you'd think it were gold or something. i think i need my juice more sweet. thinking of investing in a juicer...haha. i don't like juice that much but i sure LOVE gadgets!! 

Chrissy:

1. Ironic and humorous!  You haven't mastered the filling and I haven't mastered the whole-wheat pie crust yet.  I love my two-layer chocolate, vanilla nosugar, nofat pudding; but although I love the taste of my crust, it needs to be flakier and needs to be more easily cut with a fork.  It's fun to try tweaking of recipes, isn't it?
2. Yes, my daily weigh-in (yes I just do one now) is my determining factor. 
3. I agree that drinking 100% cranberry juice is definitely not for everyone.  As far as juicers go, I have never figured out why instead of mixing some grapes, apples, and pineapple pieces in a juicer and often wasting the important fiber and the essential nutrients, a person just doesn't eat the grapes, apples, and pineapple pieces.  He/She will get all the same amount of juice, but, more important, all the essential fiber and nutrients.  Juicers don't make sense to me.  But a lot of people use them.

john...i've not been weighing myself regularly so i feel like my weight is kind of up in the air at the moment. i'm extremely bloated, my pants are getting tighter, and i feel larger but when i weigh myself i'm not the most that i've ever been. still about 1 pound above the middle ground of my weight window so i don't understand it. 

Chrissy:

I would guess you are in period of water-retention, etc.  Not to worry.  People wonder how my weight can fluctuate from 178 to 165 in 4 or 5 days.   The answer is the water-retention and a few other factors. 

I hate water weight and bloating, it distorts everything. just brought back beans and that might explain it. i want your scale...what model is it?

I bought a Tanita scale for $79 and free shipping, but that was 6 or so months ago.  It does weight, body fat %, and body water % for two people and "guests" can weigh on it without getting the other readouts. I noticed that it is $20 cheaper now then when I bought it.  I don't know how accurate the body fat% is, but at least it is consistent.  I think I will visit my health-professional friend and have him weigh me officially and check my body fat% and body water %.

http://www.thecompetitiveedge.com/shop/item/1 23-productId.184549430_123-catId.176160781.ht ml

• weight = 167.0
• body fat% = 19.4%
• body water% = 53.1%
• calories = 3524
• exercise =196 minutes

For the first 10 days of November, my average weight has been 170.0.

meals:

1. 4 slices D'Italiano light bread plus 2 tablespoons of Naturallyl More PB = 329 calories
2. 12 oz. steamer green beans, 1 tb. grated 3-cheese, 1 tb. bacon bits = 180 calories
3. 3 pieces of whole-wheat crust, vanilla sugar-free pudding pie = 627 calories
4. 3 Valu-time soft chocolate chip cookies = 300 calories
5. 1/2 honeydew melon = 200 calories
6. 3 Honeycrisp apples = 300 calories
7. 16 oz. shredded cabbage, 4 tbs. Mrs. Ott's nonfat dressing, 2 tbs. sunflower seeds = 260 calories
8. 3 Valu-time soft chocolate chip cookies = 300 calories
9. 7 stalks of celery = 70 calories
10. 2 pieces of pudding pie and 4 Valu-time cookies = 818 calories

• 1 cup minus 1 tablespoon whole wheat flour = 375 calories
• 1 tablespoon cornstarch = 30
• 1/4th cup of evoo + 3 tbs. water = 480 calories
• 1 1.5 oz box of sugar-free, fat-free Jello vanilla pudding = 150 calories
• 2 and 3/4th cups of skim milk = 220 calories
• Total calories = 1255 calories
• 6 pieces @ piece = 209 calories

drinks:

1. 1 10 oz. glass of apple juice = 140 calories
2. 5 cups black coffee
3. 1 glass water

exercise:

1. 35 minutes weight-lifting, biceps, triceps, hand grips
2. 25 minute-walk to and from grocery store
3. 61 minute brisk walk outside of town
4. 15 minutes abs
5. 60 minutes stationary bike

http://health.msn.com/blogs/defy-your-age-pos t.aspx?post=1352926&GT1=31036

A very interesting group of articles at the above site.  I found it interesting that a few months ago when I had my blood work done, that I had a somewhat low white blood cell count.  The article pointed out something that my sister, a nurse, had suggested quite a while back.  I cut way back on my beef intake when I went on my rapid weight loss.  Well, beef is an important provider of zinc, particularly for older people.  Often, too, vegetarians don't get enough zinc.  I do eat more beef now, and poultry occasionally.  I should eat oysters, too, I guess. There are several good articles about several things concerning exercise and diet.

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http://eatthis.menshealth.com/slideshow/30-wo rst-foods-america?cm_mmc=Today-_-ETNT-_-Best_ Sex_Foods-_-30_Worst_Slideshow

This site was interesting because it shows just how many calories are in some popular, but fat-producing entrees and drinks.

• weight = 168.4
• body fat% = 19.1%
• body water% = 53.6%
• calories = 2810
• exercise = 130 minutes

meals:

1. 4 cups of veggie-beef-bean-chili = 792 calories
2. 12 oz. of steamer snap peas (158) + 1/2 cup of Weight Watchers 4-cheese Mexican (120) = 278 calories
3. 2 cups French vanilla ice cream (560), 3 baked honeycrisp apples (300), 2 tbs. honey (100), cinnamon (10) = 970 calories
4. 16 oz. shredded cabbage (100), 6 tbs. Mrs. Ott's nonfat dressing (90), 2 tbs. sunflower seeds (100) = 290 calories
5. 1/2 cup glazed almonds = 340 calories

drinks:

1. 1 10 oz. glass apple cider = 140 calories
2. 1 glass water
3. 8 cups black coffee

exercise:

1. 30 minutes heavy bag
2. 40 minute brisk evening walk around HS Track
3. 60 minutes stationary bike

I've decided to throw down the gauntlet to Temptation.  I am making a chocolate nofat, nosugar pudding whole-wheat crust pie--today--and am not going to eat any until tomorrow.  I have never been able to resist my nosugar-cool whip jello, my insanity candy, or my pudding pies before, once I actually have them made.

Crust:

• 1 cup whole wheat flour minus 1 tablespoon = 375 calories
• 1 tablespoon corn starch = 30 calories
• liquid ingredients
• .............3 tablespoons extra virgin olive oil = 360 calories
• .............1 tablespoon real maple syrup = 50 calories
• .............3 tablespoons water
• knead it and press it out into a glass presprayed pie plate
• oven was preheated to 400°
• bake for around 15 minutes
• let cool and put into the refrigerator
• Total calories for crust = 815

Filling:

• One 2.1 oz. box of Jello Sugar-Free, Fat-Free chocolate pudding mix = 210 calories
• 2 and 3/4th cups of skim milk (instead of the 3 cups recommended) = 220 calories
• Mix for less than the 2 minutes recommended (1 to 1 and 1/2 minutes)
• the crust was in the refrigerator--fill the crust with the fast-set pudding and let set in the frig for an hour or so
• Total calories for filling = 430

Pudding Pie:

• Total calories = 1245 (Which is dang high, but the olive oil, whole wheat flour, skim milk, and maple syrup are on my list of healthy foods)
• 6 pieces with @ piece = 208 calories

So far, so good.  I am maintaining around 170 while consuming around 3000 calories on average daily.

• weight =  167.4
• body fat% = 18.6%
• body water% = 54.1%
• calories = 3110
• exercise = 174 minutes
  

meals:

1. 2 cups of homemade chili (396), 2 pieces chocolate pudding pie (416) = 812 calories
2. 4 pieces of bq beef pizza = 1364 calories
3. 2 pieces chocolate pudding pie (416) with 250 calories Cool-Whip Lite = 666 calories
4. 2 large cucumbers peeled and cut into spears (68) + 4 tbs. Mrs. Ott's nonfat dressing (60) = 128 calories

• 5 cups whole wheat flour = 2000 calories
• 1 cup milled flax seed = 480 calories
• 4 tbs. honey or maple syrup = 200 calories
• 2 tbs. active dry yeast = 70 calories
• 2 cups of water
• 4 dough balls, @ dough ball = 688 calories
• ---------------
• pint of my brother's homemade bq sauce (no fructose or sugar) = 300 calories
• 2 cups of diced purple onions = 120 calories
• 2 cups of diced colored bell peppers = 70 calories
• 2 cups of diced fresh mushrooms = 32 calories
• 20 oz. of 93% lean ground beef = 800 calories
• 3 cups Weight Watchers Mexican cheese = 720
• Total for toppings = 2042
• ----------
• Total for pizza 17" X 11" rectangle = 2730
• 8 pieces, @ piece = 341 calories

drinks:

1. 1 10 oz. glass apple cider = 140 calories
2. 5 cups black coffee
3. 2 glasses A&W Diet root beer

exercise:

1. 32 minutes heavy-bag
2. 25 minute walk to and from grocery store
3. 62 minute brisk evening walk around HS track
4. 15 minute abs
5. 35 minutes weights, biceps, triceps, hand grips
6. 5 minutes stationary bike (the d * * * chain broke this time, after a few weeks ago I paid $186 dollars to get it fixed, only to get it home, and find out it had to be taken apart so I could fix it myself.)  Well, I am going to buy a new Schwinn air-dyne sometime in the next couple of weeks, I guess.