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.