Entry 3/3/2013

Weight:  

218

Exercise: 

none

Meals:  

Breakfast: 2 olive oil fried eggs, coffee with cream and splenda
Lunch: BBQ Brisket, Boston Baked Beans, 1 pulled pork and cheese nacho
Dinner: Sardines, mixed vegatables, 8 oz. skim milk (Sardines are rich in Omega 3)
Snack: bowl of Raisin Bran w/skim milk


Got up to 224 last week. I'm sure that was due to overeating and water retention from too much sodium. My resistance for the last few months is around 215. Rededicating myself to get to 210 by the end of March

How many Calories do you need per day?

Mifflin Equation:

For men: BMR (REE) = 5 + 10(wt) + 6.25 (ht) – 5 (age)
For women: BMR (REE) = -161 + 10 (wt) + 6.25 (ht) – 5 (age)
wt = weight in lbs ht= height in inches

assumptions

•  resting,i.e. ambient temperature variations should be minimal
• emotional disturbance must be minimal

To lose 1 pound a week you must take in 3500 fewer calories than you expend (500/day)
To lose 2 pounds a week you must take in 7000 fewer calories than you expend (1000/day)

Entry 4/20/2012

Weight 217.4

Was on a plateau around 223-225 pound for about 2 months. Did some minor tweaking and broke through it. Simple things. Like when I go to the restroom (4-5 times a day), instead of coming back to my office the same way, I walk briskly outside and around the building. It only takes an extra 3  minutes but it revs up the metabolism after sitting at my desk. I was snacking on nuts indiscriminately during the day and now I measure them out and eat less. Picked some better bad choices for late night snacks and try not to eat within 2 hours of bedtime.

Even though I was following my fitness routine faithfully (at least 45 minutes for at least 6 days a week) and eating reasonably,  these small changes got me back on downward trend.

Entry 2/15/2012

Weight: 223.8

Exercise:Aerobic training on Elliptical trainer for about 35 minutes. Includes 4 intervals of peaking at 80% + of heart rate and going back down to 70%, Cool down walk paced to let my heart rate come down slowly form 80% to 65%. Total time above 60% heart rate 52 min 12 sec. I always include about 8 minutes of stretching after every workout.

entry 2/14/2012

Weight: 224.6 in the morning

Exercise: :Lower  body workout. Total time of workout; measured from when I reach 60% of max heart rate to the time when it returns to 60% during a cool down walk; 51 min 46 sec. Avg heart rate 65%  Peak 85%

2/13/2012

Weight: 225

Exercise: Work with upper body weights after a 5-6 minuter warm-up on the elliptical trainer. I get my pulse rate up to my aerobic level (70% of max heart rate) and then go immediately to my first weight exercise. My weight workouts are not optimized to gain muscle mass because between reps ,I try to keep my pulse rate higher than 60% of max and up into the aerobic range.  This is difficult after I have been exercising consistently (6-7 days a week for several weeks)because my recovery time is much shorter.  That means I go from say 70% to 60% quickly between reps.. I do wait at least 30 seconds between reps even though my rate my fall below  60% so the muscles I'm working on can clear the lactic acid that builds up. After  about 10-15 minutes into the workout it is easier to stay above the 60% level. Many times I experience a combination of some corollary of Parkinson's Law ( work expands so as to fill the time available for its completion) and Murphy's Law (if anything can go wrong it will) as applies to working out - "If there is only one other person in the gym they will just be getting on the machine I need to use next AND they will do 50 reps using little weight."  I want to ask them why are they are using the machines that way but I mind my own business.

Toward the end of the weight lifting routine my heart may get up to 76-80% of max heart rate during some exercises. I do two sets of 12 reps. on each exercise. If I was trying to maximize muscle growth I would do 3-4 sets of 8 reps until I built up to 12 reps then I would increase the weight until I reached maximum fatigue at 8 reps on set 3 or 4.  But I try to make my weight lifting fat burning and aerobic. If you've followed my blog you know that 60-70% heart rate is when your body burns  fat.

After my last weight exercise I get on the elipical and get my heart rate up to 82-83% and then I walk/job for about 10-15 minutes at a rate that lets my heart rate come down slowly to about 60-65% and then I do a 8-10 minute stretch.. My work out time this day was 1hr 4 min. My avg heart rate during the workout was about 62%.

In case your wondering I use a Garmin Forerunner 405. to keep up with my workout statistics.

Entry 2/9/2012

Weight: 225.8 I'm at the same weight I was on 1/31/2012.  I'm not gaining in my waist so hopefully I'm still losing a little fat. I am almost at my old weight lifting maximums so I 'm not adding as much muscle (the calorie burning organ) now.

Entry 1/31/2012

Weight: 225.8 Not too concerned that I'm not losing weight at this time. In fact I've gained about a pound since my last weigh-in. My waist size is going down and clothes are fitting more snug in other places. I've intensified my weight work outs (more weight and number of sets) . Muscle burns 15-20 calories per pound and fat burns 5 calories. So any good weight loss program should include weight lifting. Women should NOT be concerned about looking "unfemininely" bulky because you don't have the testosterone levels required for that much growth. Women body builders supplement testosterone and usually take steroids.

If you are lifting weights your weight will go down slower than if you just reduced calories. However if you gain muscle mass you will be able to eat more and prevent cravings.  There is a balance to achieve between the calories needed for muscle growth and the excess fat calories burned. Example:

Mifflin Equation:

For men: BMR (REE) = 5 + 10(wt) + 6.25 (ht) – 5 (age)
For women: BMR (REE) = -161 + 10 (wt) + 6.25 (ht) – 5 (age)

BMR is Basil Metabolic Rate. That is the amount of calories a sedentary person needs in a day. to maintain their weight. For me that is 2400 calories. Since there is 3500 calories in a pound of fat in order to lose 2 pounds a week, I  must burn on average 1000 calories  more than I take in per day or 7000 (2*3500) a week.  That would put me at 1400 (2400-1000) calories which is below the minimum that men should have each day..  Men should take in a minimum 1500 and women 1200. So I need to add back 100 calories a day. Now instead of burning 7000 more than I take in a week it is only 6300. 6300/3500 = 1.8 pounds. But wait! I exercise moderately 6-7 days a week so my calorie needs are at least 1.33 times more than my BMR or 3192. Now I can burn 1000 a day and be at about 2200 calories well above the 1500 calorie minimum and lose 2 lbs a week. See why exercise is so important if you are trying to lose weight! You can eat more getting all the correct nutrients you need and less apt to eat the wrong foods because you can eat more good foods that will fill you up and satisfy your appetite.

Entry 1/30/2012

Weight: 224.8 Though I haven't lost weight the past week,  I've lost fat. Back into weight lifting routine consistently.. Pants fitting looser in the waist and little more snug in the thighs. Muscle weighs 18% more than fat for a given volume. Remember the waist/height ratio for getting in shape?

Exercise: Ten minute warm up on Elliptical Stepper - heart-rate up to 80% of max. Upper body weight lifting  for 25 minutes. Ten minute cool down to 65% heart-rate and 5 minute stretch.

Breakfast: Three egg whites, whole wheat toast (1 slice), tablespoon of salsa, 4 cherry tomatoes, 6 ounces skim milk, coffee with 3 tsp creamer and Splenda.

Snack: Ten walnut halves.

Publish Post

Lunch:  5 oz. low sodium Turkey,  1 cup raw broccoli, cauliflower and carrots. 8 oz skim milk

Snack: 10 Tamari Almonds. Too many nuts today but they are much healthier than some other snacks.

Dinner: 5 oz Salmon, 2 cups Birdseye Oriental Vegetables, 5 oz. skim milk

Entry 1/28/2012

Weight: Didn't weigh

Exercise:: None today. 1st day I've missed in two weeks. An occasional rest to let the ole body rest is not a bad idea. That's not the reason I didn't exercise. A a  15 minute leisurely walk on a rest day would probably be better.

Breakfast: 2 egg whites, Salsa, piece of whole wheat toast. Coffee with 3 tsp Creamer and 3 tsp Splenda.

Lunch: Potted meat sandwich on white bread with mayonnaise. Weird huh? There are some days I crave a potted meat sandwich. When I do, there's nothing else I would rather have. Not a steak, Lobster, not anything. Maybe its a sub concious thing from my childhood. I Remember how good they tasted when my dad and would finally stop to eat after a morning of fishing. I would be so caught up in fishing.  Then about noon it would hit me - "I'm starving ". We'd usually eat a potted meat sandwich or sardines in the boat.

It's ok to give in to a craving every once in a while. Just limit it to once or twice a week. Go right back to eating healthy. and counting calories.

Snack: 10 walnut halves

Dinner:: Ate at Gloria's, a Salvadoran restaurant. About 20 chips with a small bowl of  bean dip and 2 bowls of salsa. The bean and salsa not  so bad, but the Chips were a terrible choice. Would have been a "better bad" choice if I had ordered some corn tortillas for the bean dip and salsa. Carne Apodada (about 10 ounces of marinated Skirt Steak) and black rice and two fried Plantains. 

Snack: Potted meat sandwich. LOL! Bowl of Campbell's tomato bisque soup beer. I was bad today! :) That happens when I don't exercise. Something about the endorphins from exercise that help control the appetite. Noticed more of a correlation in this as I've gotten older.

Heard another reason to drink 4 or more cups of coffee a day. Many studies that it helps prevent type 2 diabetes. Researchers from Huazhong University of Science and Technology, Wuhan University, and Wuhan Institute of Biotechnology in China have cited the protective benefits of compounds in coffee that inhibit a substance called human islet amyloid polypeptide (hIAPP), which has been linked to diabetes, stated science and health news website Science Daily last week in a report on the new study. The study appears in the latest issue of the Journal of Agricultural & Food. hIAPP also is linked to Alzheimers.

Along with help in preventing prostate and colon cancer in men, and breast cancer in women this new discovery is why I'm upping my coffee intake. Those that are borderline Type 2 diabetic have to be careful of caffeine intake. However, good news,  decaf coffee has the beneficial compound as well.

Entry 1/23/2012

Weight: 224.5 Down 3.5 lbs. since 1/16/2012

Exercise: Eleptical stepper for 35 minutes. Intervals of  70%  up to 80% Max. Heart Rate and back down. Two intervals of 70% to 85%,.  10 minute cool down walk with stretch.

Breakfast: Bowl of Cherrios with 2 tsp of Beneficial Fiber with 8 oz. Skim Milk, 1 fresh Pineapple wedge. Coffee with 2 tsp creamer and 3 tsp Splenda. 

Snack: 10 Walnut halves

Lunch: Quarter pound Cajun Turkey. Raw Broccoli, Carrots and Cauliflower. 8 oz. Skim milk

Snack: 15 almonds

Dinner: 2 cups Pinto Beans, 1 cup Turnip Greens, and Green Beans. Iced Tea

How much should you weigh?

One of the easiest  ways to estimate  how much you should weigh is the ratio of your weight to height. In general you want your waist to be at or  less than half your height. Measure your waist 1 inch above your navel.
 

Here are some values of Weight to Height Ratios that I have come across:

Body Shapes	WHtR
Barbie Doll	25.0%
Ken Doll	36.0%
Female College Swimmers	42.4%
Male College Swimmers	42.8%
Willoughby Ideal	45.8%
WHO Increased Risk Females	49.2%
General Healthy Cutoff	50.0%  Target
NHANES Risk Equivalent to BMI of 25	51.0%
WHO Increased Risk Males	53.6%
WHO Substantially Increased Risk Females	54.1%
NHANES Risk Equivalent to BMI of 30	57.0%
Willoughby Obese	57.7%
WHO Substantially Increased Risk Males	58.2%

WHO - World Health Organization
NHANES - National Health and Nutrition Examination Survey
Willoughby - David Willoughby, Physiologist (Extensive study on body symmetry and its relevance to fitness.)

These are guidelines based on studies.

1/22/2012

Weight: Didn 't weigh

Breakfast: Oatmeal with Smart Balance spread. Coffe with 3 tsp cream and 3 tsp splenda. Half cup Blueberries. Bottle of Dan Active. 7 oz. skim milk with 2 tsp Beneficial Fiber.
Lunch: Gloria's (Salvadoran food) in Frisco with daughter, Son n Law and friends. Had about 20 chips with Salsa and Bean dip, Carne Apodado (skirt steak marinaded in house marinade and barbecued) and brown rice.  Iced Tea
Snack: Pineapple wedge 
Dinner: 6 oz Salmon. Mixed vegetables microwaved 6 oz milk.
Snack: 10 walnut halves. 1 beer

Exercise: Walked 3.7 miles. Slowly got up to 70% of pulse rate and tried to stay as close as possible to that during entire walk. Cool down and stretch.  I was in the upper 70's so I went outside.

My Body Mass Index is 31.2
Use the BMI Calculator in the right sidebar to estimate your body fat.
Muscle weighs more than fat so I'm not too worried that my BMI puts me in the Obese range. My target is lower end of "Overweight Range".

Although BMI can be used for most men and women, it does have some limits:

• It may overestimate body fat in athletes and others who have a muscular build.
• It may underestimate body fat in older persons and others who have lost muscle.

The BMI score means the following:

	BMI
Underweight	Below 18.5
Normal	18.5–24.9
Overweight	25.0–29.9
Obesity	30.0 and Above

Entry 1/21/2012

Weight: 226
Food 1/20/2012 :
Breakfast: Bowl of Cheerios, Coffee with 3 tsp creamer, 3 tsp Splenda, 10 blueberries, wedge of pineapple and 7 oz. Skim milk with 2 tsp of Beneficial fiber.
Snack: 4 almonds, 10 walnut halves
Lunch: Cup of beans, 1/2 cup raw broccoli and carrots and 6 oz. Skin milk
Snack: Medium Apple 5 walnut halves
Dinner: 2 baked small chicken thighs and drumsticks, 6 oz wild salmon, 2 cups mixed cooked vegetables, 6 cherry tomatoes (mostly broccoli, carrots, sweet peas) 8 oz Skim milk with 2 tsp of Beneficial fiber. 2 oz Rose' wine.
Snack: 20 blueberries

Got up to 228 from 214 in late October, after slowing down on exercise, when it turned too cool for me to walk outside. Exercise consisted  of maybe 1-2 weight lifting days with walking warm up and cool down each week. Not nearly enough for me since, I sit at desk for most of my day. Started back in earnest this past week after getting my blood work report. More on this later.

This past week , I'm back to my routine of 45 minutes weight lifting which includes ALL muscle groups with 15 minutes total warm and cool down walking; next 2 days walking (combination elliptical and track) for 35 minutes, with 10-15 warm up and cool down; and back to weight lifting the following day.

I wear a pulse monitor and during all workouts I warm up slowly to my 70% heart rate in approximately 5 minutes. On weight lifting days I move between sets so that my heart rate does not fall below 65% and peaks to 80% during most sets, sometimes 85% when working large muscle groups like back and legs. I follow with a cool down walk  of about 10 minutes to 65% and then stretch.  On the 1st day after weight lifting, after the warm up, I walk so that my pulse rate peaks at 80% and goes back down to 70% in intervals all during the workout. I then cool down to 65% in about 8-10 minutes followed by stretching. On the 2nd after the weights, I do essentially the same except during 1-2 intervals  I'll get my heart rate up to 85%. Studies indicate intervals are better than keeping a constant heart rate. I think that is especially a good idea as we get older.