I got in a good introductory workout at the gym today, logged everything I ate (even the stuff I didn't want to log...like a handful of my son's Teddy Grahams...don't judge), and I came in under my daily caloric allowance.
A couple of my friends on Facebook recommended Live Strong's MyPlate page. It allows you to log your food in take and seems to have an enormous database of food so you're not guessing how many calories were in what you ate. And the best part, the free version has a lot of functionality and features that I find useful. I may or may not end up purchasing the subscription to get the full version, but right now, free is good.
Some notes from today...
- Ran 2.2 miles on the treadmill at 6.0 speed, honestly wasn't sure I was going to get past one mile.
- Tried to do a little stationary biking after the treadmill, but my thighs were pretty shot, only lasted about 7 minutes.
- In total, I consumed 2710 calories (258 less than my allotment giving my size) and burned 419 calories during my work out. Not huge numbers, so there is definitely room for improvement.
- Overall today I was tired (from working out), hungry (from not over eating like I love to do), and basically had a headache from 2:00 on (due to the lack of Big Gulps of Diet Mt. Dew consumed...and by "lack" I mean zero). Maybe I should have weened myself off caffeine instead of stopping cold turkey?
Question to anyone reading this. I've always heard "calories in calories out", that's the key to weight loss. So does this mean if I'm eat 2800 calories a day that I have to burn 2800 calories a day? Because if that is true, then I have a LONG ways to go in pushing myself in my workouts...
Thanks for any feedback!
heres the deal, you have your base metabloic rate (bmr), ie: the calories your body burns in a comatose state, the calories required to live, based on your weight, height, bf% etc.... It can be difficult to estimate, that spreadsheet I sent you is my attempt to calculate BMR mathematically for an individual.
ReplyDeleteThen, generally speaking, there is the calories burned "living" such as walking, working, your normal day to day activities, then there are the calories you burn working out and the calories you burn eating. Add them all together and you get your total energy expenditure TEE. My guess for your height and weight your TEE is about 2500-2800 calories/day depending on your activity. Your BMR is pry around 1800-2000.
that spreadsheet i made is my way to calculate all this stuff and make sure I balance what i eat (calories in) vs what I do (TEE or calories out) and balance the marconutrients to make sure i am getting everything i need in my diet for the body type i want
For 1 lb/week you need to be 500 calories/day or 3500 cal/week below your TEE. So you should be shooting for 1800-2000 calories of food/day (track this on livestong.com) which would be about 500 beneath your TEE. The more active you are during the day, or the harder you workout, the higher your TEE, therefore the more calories you can eat and still be in deficit.
I have been studying this religiously the last 6 months or so, so dont hesitate to ask me a question, i would be more then happy to help.
My advice, diet is 75% of your weight loss, exercise is 25%. When you look at the math, it's true! Focus on what you eat, and what nutrients your eating (getting balance of protein, carbs, fats based on your goals)you only should be burning about 400-500 calories in a 1 hour workout. you can eat that in 1-2 slices of pizza in 10 minutes. You cannot out-exercise a bad diet.
Look at that link to bodybuilding.com i sent you on facebook, it is the holy grail for my weight loss information, the best I have found on the internet.
Good luck, one day at a time buddy! you can do it!!!!!!!!!!!!