cfeltontufty's Journal

1800 Cal Fruit- 1.5, Veg 2.5, grain 6, meat 5, dairy 3

4:15AM- (40) clementine (fruit .5)

4:30AM- run 4 miles (440 cal)

5:45AM- (140) yogurt (dairy 1)

7:45AM- (195) milk and protein powder (dairy .5)

9:30AM9 (80) cottage cheese, cinnamon (dairy 1)

11:45PM (699) chx, swiss chard, tomato, peas, spaghetti (meat 6, veg 2, grain 1.5)

5PM (370) 6" sweet onion chx teri sub (veg 1, grain 2.5)

6:15PM rice krispy bar

fruit-1, grain 2, dairy 1

  Fat - 14.9% (25 grams)
Protein - 36.2% (139 grams)
Carbohydrates - 49.0% (188 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,198 mg
Daily Sugar Intake - 73 grams
Daily Cholesterol Intake - 360 mg
Daily Saturated Fat Intake - 9 grams
Daily Fiber Intake - 11 grams
Nutrition Grade

 

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Boy I can tell I had higher carbs yesterday my stomach looked bloated.  I'm going to try to keep my carbs in that 40% level even on Wed/Thur/Fri at least until I get into the higher mileage.

Didn't do that yet today, and I really don't think I'm going to get it right today.  I didn't get an afternoon snack in and I ate supper really late so I'm still very full and not about to force myself to eat just to get in more calories.  I'm so full I don't even want a piece of cheese cake.  Though I might have one of my mini ice cream treats, that would be another 50-100 calories.  My carbs are high but my protein is pretty good, just a but more fat and protein with a little less carbs and I'll be sitting good.

4AM- (40 cal) Clementine (.5 fruit)

4:45AM- 5 mile tempo run- 593 cal

7AM- (306) cold cereal and milk (grain 2, dairy .5)

9AM- (110) coffee with protein powder

12:15PM (415) Lean cuisine, beets, squash (grain 2, meat 1.5, veg 2)

1:15PM Strength training- 170 cal

7:30PM (520) chicken with veggies and spaghetti (grain 2, veg 3, meat 4)

short- 410 Cal Fruit- 1, dairy2.5 (still got my calcium in for the day)

 

  Fat - 16.5% (26 grams)
Protein - 30.6% (109 grams)
Carbohydrates - 52.9% (188 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 1,649 mg
Daily Sugar Intake - 57 grams
Daily Cholesterol Intake - 228 mg
Daily Saturated Fat Intake - 7 grams
Daily Fiber Intake - 18 grams
Nutrition Grade


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It's hard for me to get the calories in on days I run 5-6 miles, boy, it's a whole lot tougher on days I sleep in and don't do a workout.  The thing that saves me today is it's Wednesday night so I get together with a friend and we eat out at Perkins.  I haven't lost much weight yet but I have noticed a decrease in my stomach.  I really should have done measurements but I haven't made the time.

1800 Cal Fruit- 1.5, Veg 2.5, grain 6, meat 5, dairy 3

6:30Am- (40 cal) clementine (1/2 fruit)

7:30Am- (180 Cal) Slim fast (dairy)

12:30 PM- (330 Cal) Healthy Choice stem bowl (1.5 grain, .75 veg, 1.75 meat)

4:30PM- (230 Cal) english muffin, PB (2 grain, 1 meat)

6:30PM (Perkin's) french dip, cheese, salad, potato (2 veg, 2 grain, 1.5 meat)

here's my best guess of today:

  Fat - 36.7% (82 grams)
Protein - 22.1% (110 grams)
Carbohydrates - 41.2% (206 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 3,275 mg
Daily Sugar Intake - 43 grams
Daily Cholesterol Intake - 185 mg
Daily Saturated Fat Intake - 23 grams
Daily Fiber Intake - 25 grams
Nutrition Grade


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I didn't realize how hard it could be to eat so much, LOL, good problem I guess.  It is so hard to eat healthy and get enough calories in everyday.  If I ate crap I could easily get enough calories and feel like I was starving all day long, but I want to eat healthy, my body is telling me to eat healthy...so I'm going to listen.

1800 Fruit- 1.5, Veg 2.5, grain 6, meat 5, dairy 3

4:45AM- (40 Cal)- clementine (1/2 fruit)

5AM- 45 min elliptical lv 4- 556 cal burn

7:15AM- (141 cal)-1 egg, 3 whites, 4 cherry tomato, onion, garlic (1 veg, 2.5 meat)

8:30AM- (110 cal) protein powder in coffee

12:15PM- (457 cal) apple and barley salad (4oz meat, 1 fruit, 1 veg, 1oz grain)

4:30PM (140 cal) cottage cheese, rice cake (1 dairy, 1 grain)

5:15PM (140 cal) tostito's (1 grain)

6:00PM (180 cal) slim fast (1 dairy)

7-8:30PM- grazed on chips, bread, dip, cookies (3 grains)

short- .5 veg, 1 dairy

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  Fat - 29.0% (40 grams)
Protein - 37.2% (114 grams)
Carbohydrates - 33.8% (104 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,183 mg
Daily Sugar Intake - 39 grams
Daily Cholesterol Intake - 380 mg
Daily Saturated Fat Intake - 8 grams
Daily Fiber Intake - 14 grams
Nutrition Grade


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  Fat - 25.0% (38 grams)
Protein - 27.4% (93 grams)
Carbohydrates - 47.6% (162 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,518 mg
Daily Sugar Intake - 61 grams
Daily Cholesterol Intake - 121 mg
Daily Saturated Fat Intake - 12 grams
Daily Fiber Intake - 20 grams
Nutrition Grade

 

According to the food pyrmid I should have the following:

1800 calories, Fruit 1.5 C, veg 2.5, grain 6oz, meat/legumes 5 oz, 3 C dairy. 

I'm going to work hard to get the fruit/veg/dairy but I will probably end up with more meat and less grain.  For some reason I don't think I need 60-65% carb most days of the week

Breakfast- 330 cal-Clementine (1/2 fruit), Slim fast (dairy?), bread (1 oz grain)

Morning snack-140 cal- cereal bar (1 grain?)

Lunch-148 cal- mahi mahi (meat 4oz), swiss chard (1 veg), onion and garlic (1/2 veg)

Snack-155 cal- cottage cheese (dairy), pineapple (1/2 fruit)

snack-270 cal- clementine (1/2 fruit), ritz crackers (1.5 grain), cheese (1 dairy)

supper- 300 cal- Kashi sandwich (1 veg, 1.5 grain)

SHORT FOR THE DAY--- 1 grain, 457 calories

So I'm way short on calories for the day today, I might try and have one last snack, ice cream or something before bed.  Otherwise I think I did pretty good.

 

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Instead of just trying to think through in my head and hope I have it all right, I'm going to Journal it and see if I can figure out this whole, how much to eat and lose weight without losing so much that I risk an injury.  I figure if I aim for a pound a week lose I should be getting enough that my body should be able

Ok, so as fgar as I can figure my BMR and RMR is around 1450, so this is how many calories my body NEEDS inorder to survive everyday.  So, I shouldn't let my calories drop below 1450.

Ok so let's just say that on a rest day I'm going to burn about 1700 doing nothing but just living and doing my day to day activity.  So on those days I think if I am for my calories to be in that 1600 range I will still have a deficit but have enough calories that my body shouldn't think I'm starving it, right?

Then for days that I run... so I burn on avg 120 calories per mile that I run.  If I run 4 miles or less (about 500 calories) then I should stick with the 1600 calorie range.  But if I run over 4 miles then I should eat an extra 120 calories per mile that I run so I keep around that 500 calorie deficit. 

Lastly there are cross train days, anything over a 500 calorie burn I will need to up the food intake.

Today I ran 6 miles and burned 725 calories, so I should eat about 1725 calories today and I should still have a 500 calorie deficit.

In a week my base calories should be 11,200 for 7 days.

• Sunday- rest/core- base calories        &nbs p;         &nbs p;         &nbs p;      no extra
  
• Monday-run 6 miles-725 calorie burn         &n bsp;         &n bsp;        225 extra   
  
• Tuesday-45 min elliptical and strength- 750 calories    250 extra
  
• Wednesday- 45 min elliptical- 600 calories        &nbs p;          100 extra
  
• Thursday- run 5 mile tempo 600  calories        &nbs p;         &nbs p;  100 extra
  
• Friday- 30 min elliptical- 400 calories        &nbs p;         &nbs p;          no extra
  
• Saturday- 10 mile run- 1200 calories burned                 700 extra

16,175 total burned calories, 12,575 intake= 3600 calorie deficit.

if I avg the extra calories out over the week this week I should intake 1800 (1796) each day and I should have a pound a week loss.  So much easier then having to intake over 2300 in one day when after a run I'm not that hungry.

The problem is that every week I have to re-edjust my calorie intake because of the fluxuation in my milage.

Next week:

• Sunday-rest base         &n bsp;         &n bsp;    no extra
  
• Monday- 6 mile 725                      225 extra
• Tuesday- cross/strength 750      250 extra
• Wednesday- cross 600         &nb sp;     100 extra
• Thursday- 5 mile/strength 600    100 extra
• Friday- cross 400 calorie          ;     no extra
• Saturday- 12 mile 1440         &n bsp;     950 extra 

16,415 burn-12,825 intake (1830 daily)= 3590 deficit for the week

 

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I had a good day yesterday.  i even finished the day with a good deficit.  I was able to get my ratio almost under control.  But I'm not going to worry about the little bit I was off.  Since I don't preplan all my meals I'll be satisfied if I get things close enough.

Here's yesterday's breakdown: Intake: 1622, burn 1700 sedentary + 630 elliptical, 708 deficit.

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  Fat - 27.4% (51 grams)
Protein - 20.5% (86 grams)
Carbohydrates - 52.1% (218 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,413 mg
Daily Sugar Intake - 92 grams
Daily Cholesterol Intake - 220 mg
Daily Saturated Fat Intake - 25 grams
Daily Fiber Intake - 21 grams
Nutrition Grade

I hope that I can do as good or a little better today.  I will have a burn of 1700 sedentary+ 740 treadmill (about), 2440.  So if I limit myself to under 1700 calories for the day I will have a good deficit of about 750.

 

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So I know my biggest problem has been my ratios.  I keep having a high carb portion and even protein/fat.  I know that the high carb part is what is causing my stomach to be bloated and the weight to stay up.  But I don't seem to be able to fix it.  If I could get the 50/25/25 ratio down Sun-Thur I know I could at least lose the bloat, and maybe even lose a couple pounds.  On Friday a 60/20/20 or 60/25/15 ratio is great for that Sat. run.  On Sat. having a higher carb ratio helps to replenish the glycogen storage, but even 50% is probably good enough.

I have never been one for planing meals.  I feel like I'm denying myself something and can't stick to it.  I have plenty of healthy food in the house.  And for the most part I do eat healthy and even have good ratios.  I just start the day off with a bowl of cereal and I just struggle the rest of the day to get those carbs under control.  I'm not a big egg fan and I like to start the day out with a good dose of fiber.  I can't figure out something else to eat in the morning that would off set the carbs but still taste good. 

Otherwise things are going good.  I got my 7 mile tempo run in yesterday.  This was the first week in a while I was able to do the whole thing.  Wasn't able to keep up the faster pace as long as I would have liked but running the full 7 miles was more important.  Today I went to the chiropractor and got adjusted.  I really needed it, I got to sit on this machine that rolled along my spine.  It felt pretty good.  Also set up an appt for a massage in a couple weeks.  That will feel really good.

Won't be going to my friends for weights tonight, her son has an orchestra concert today.  I'm going to do at least some strength training at home tonight plus do 45 min. on the elliptical.

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Given the fact that my weight has been climbing up I feel a need to change tactics is in order.  Yes my training is still priority #1.  I have got to change something otherwise I am going to just keep getting fatter.  I think part of the problem is that I am not running as many miles on a weekly basis and I'm also not exercising as many hours as I was before.  That and I can't put in the 10 miles in an hour on the treadmill or the street that I can on my elliptical.  So I will be changing my food intake and hope that helps.  I will also do a better job of logging my foods until I nip this in the bud.

So tactic change one; decrease in calories.  I will go back to eating no more then 1500 calories on "rest" days, and no more then 2000 calories on high mile days (except Sat).  On strength/cross training days I will stick closer to that 1800 range.  If I start to feel I'm more wore out I will start to increase the calories, or if I start dropping a bunch of weight (highly unlikely).

Change in tactics two; I will follow my training plan a lot closer and stick with the intermediate plan.  This plan has a 7-8 mile tempo run on Mondays and 800's on Wednesdays.  I have started to kneel in a cold bath tub for a few minutes after my treadmill runs and it really seems to be helping.  That and I will be scheduling a full body massage to get the knots worked out.

I also will do a better job of logging calories.  I need to do this so that I get enough calories some days and not go over board of other days.  It seems that every time I start slacking on logging is when I start gaining.  I think that part of my problem is I'm so afraid I'm going to over eat that I under eat instead. 

I know some day I will get all of this figured out.  It's just a matter of trial and error until I get it down.  I know I don't have to worry about not exercising, I'm pretty addicted to running at this point. 

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The last 4 days the scale has started to make some slow progress down.  This morning it said 140.0, it has been 139.something 2 of the last 4 days.  Hopefully this continues.  I'm thinking my treadmill has helped to mix things up and get things moving again.  I have been keeping my calories up above 1500 too which I think helps. 

Food I did very good yesterday.  After starting out the day with super high carbs I was able to pull the ratio down to about 60% which is high for a regular day but it's better then the 80% I had after lunch.  My protein was about right at about 25% and over 100g for the day.  So it was my fat that was low.  It was still above 10% so it wasn't horrible but it works better for me if it is closer to 20-25%.

Today I will do better with food.  So far so good, though I haven't had lunch yet.  Figure I'll have a tv dinner, it's fast and ok food wise.  Snack I will see what I'm in the mood for.  Supper will be chili after my weight workout, so healthy and high in protein.  I will do 45 min. on my elliptical when I get home too.  I know I want to run on the treadmill but I should give my knees a rest and go with the lower impact.  Don't have any good movies to watch either so the elliptical will go faster then the treadmill.

Deficit for the day yesterday was about 350, not going to log food since I'm not cooking the chili tonight so I'm just going to ball park it.  I'm starting to feel more comfortable about my calorie intake though I'm still worried on days I don't log I don't take in enough.

Here's to an other great day (and hopefully more weight loss). 

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