New Challenge

So this morning we D-I-E-T girlies are starting an October challenge ... my partner is the lovely Ellen. We are the Harvest Honey's! We're gonna be kicking some tail. I always seemt o do better when I have someone who depends on me ... maybe why I was so succesful at losing weight & keeping it off when I was a assistant instructor then full time aerobics instructor. I knew people depended on me to be fit.

Anyway, over the weekend my Winning by Losing book came in & I started reading it. I have to say I LOVE JILLIAN MICHAELS. She is a "tell it like it is like it or not" kinda gal & I like people like that.

Anyway, like most people I'm so confused about how many calories I should be taking in to lose weight ... this book spells it out so clearly that if I don't lose weight this time then it's because I haven't followed the formula like I should. Here's the formula:

How many calories does your body need?

 

This is the formula for your basal metabolic rate. This is what your body burns in a day when operating at absolute minimum capacity.

 

655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

 

Now your daily activity you have to choose from 4 different catagories.

 

a. sedentary ... you have a desk job or something else that entials sitting for most of the day. This is a score of 1.1

 

b. light ... you walk around for half the day ... examples are stay at home moms, salespeople & or doctors/nurses. This is a score of 1.2

 

c. moderate ... you move around all day long ... examples are carpenters or mail carriers ... this score is a 1.3

 

d. high ... you constantly move & there is manual labor involved ... examples are construction workers, farmers or movers. This score is a 1.4

 

Lastly ... your exercise expenditure

 

ask me for the chart ... it won't show up here!

 

Now ... write the three numbers you have come up with below

 

Basal metabolic rate = ___________ x Daily Activty = _______________ = ____________

 

Now to that number you add your exercise expenditure. This is the amount of calories your body should get to maintain your weight per day.

 

From this number you x by 7 to see how many calories you need to use in a week. To lose 1 pound each week you take off 3500 calories,

if you want to lose 2 pounds you take off 7000. Remember ... you MUST stay at 1200 calories for your minimum.

 

Jillian advises taking in different amounts of calories per day so your body can never get accumstomed to a set number of calories. This is her

example from the book ... ours are probably going to much higher cause we aren't skinny butts like her ... YET!!!!

 

monday: 1200 calories

tuesday: 1500

wednesday: 1200

thursday: 1600

friday: 1200

saturday: 1400

sunday: 1700

______________

total weekly caloric intake is 9800 calories!

So ... today, here is my food! The french toast was actually really good but the splenda didn't seem to sit right. DH thinks it's because I did my weight training right after breakfast. Makes sense to me.

	Cal	Fiber	Fat	Carb	Prtn
French Toast, 1 slice	149	0	7	16	5
Regular Coffee, 1 cup (8 fl oz)	2	0	0	0	0
Cream substitute, Coffee-mate fat free, 1 tbsp	10	0	0	2	0
Banana, fresh, 1 extra small (less than 6" long)	75	2	0	19	1
Grapes, 1.4 cup, seedless	159	2	1	40	1
	395	4	9	77	8
Iceberg Lettuce (salad), 1 cup, shredded or chopped	8	1	0	2	0
Tuna, Canned in Water, 0.75 can	144	0	1	0	32
Italian Salad dressing, 1 tbsp	69	0	7	1	0
	220	1	8	3	32
Marie Callender's Lasagna, 0.9 serving	405	5	15	44	22
	405	5	15	44	22
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)	81	4	0	21	0
Peanut Butter, smooth style, 2 tbsp	190	2	16	6	8
Cheddar Cheese, 1 oz	114	0	9	0	7
Yogurt, Yoplait Light, Strawberry, 6 oz	100	0	0	19	5
Apples, fresh, 2.5 large (3-1/4" dia) (approx 2 per lb)	313	14	2	81	1
	798	20	28	127	21
	1,818	29	60	252	83
	1500 - 1800	25 - 35	30 - 50	251 - 362	60 - 195

 

Below are the toning moves I have completed for the day:

push-ups, skater squat, regular squat, dumbbell flys, tricep dips, leg extensions, lateral raises, basic crunches, jumping rope & jumping jacks (3 min.), scissors, & tricep extensions. I did 3 sets of 15 using 5 pound weights unless stated other wise. Talk about feeling like a limp noodle. =D

 DH has the day off so we are planning on going on a nature trail walk around lunch time. It's a 2.4 mile walk, usually takes us about 40 min. to walk it. Lots of hills but it's so nice & peacefull.