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starting over

Discussion in 'Fitness Journals' started by jmike, Jul 8, 2014.

  1. jmike

    jmike Active Member

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    Monday:

    weight 236

    20 minutes Step Aerobics
    3 minutes Air Squats AMRAP (75)
    5x5 Standing BB Curls 60 pounds
    5x5 Standing Overhead BB Tricep Extensions 60 pounds
    75 minutes Walking

    Budget Calories - 1925
    3064 calories food
    -774 calories exercise
    2290 calories net

    365 Calories over
     
  2. jmike

    jmike Active Member

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    weighed myself this morning, i am back at 237

    i am starting to think that the "Food - Exercise = Calorie Goal" is a bad equation


    since my BMR is now 1929
    exercise 5 times a week puts me at 2821 calories to maintain

    i have been averaging 2476 calories a day
    i have been averaging 440 calories burned a day
    that *should* put me at 2036 net calories

    i was at 235, then had a few 3,000 calorie days back to back and i am now back to 237 (as of this morning) ... so the 2476 per week has averaged me 1 pound per week

    so now, instead of doing the "calories - exercise = net calories" equation to figure out how much i can eat --- i will just shoot for a daily calorie goal regardless of exercise activities

    new goal is 2300 calories a day and i will no longer subtract exercise
    i will also shoot for 158 grams of protein a day -- 235 pounds - 33% = 157.45 pounds lean mass ... 1 gram of protein per pound

    the hardest part for me will be getting in enough protein

    in 2 weeks, i will re-evaluate
     
  3. macdiver

    macdiver Well-Known Member
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    I think that the problem with the equation is that most things over estimate the calories burned during exercise. My opinion is to find a calorie intake that causes a 1 - 2 pound loss per week averaged over a month where you also feel like you are not starving.

    Even though you gained a little you are here posting and trying to figure out how to loose so you are doing great. Keep plucking away. :tucool:
     
  4. jmike

    jmike Active Member

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    i think you are absolutely right -- thanks mac

    i will just aim for a specific amount of calories, and a specific amount of protein, and just see how it goes in the next 2-4 weeks

    also figured out part of the weight gain ... i did not realize that my whey protein contained creatine
     
  5. jmike

    jmike Active Member

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    Tuesday

    Weight 237

    Sons Birthday so i blew through calories, and didn't exercise.


    Calorie Goal: 2300
    Actual Calories: 2813

    Protein Goal: 160g
    Actual Protein: 212g
     
  6. jmike

    jmike Active Member

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    I also added a few supplements ... mostly to help with libido

    my libido pretty much died when i hit 210-220 pounds -- that was 8 years ago -- one of my goals is to get it back by having a healthier body composition

    so, in the mean time, i have added the following for a 30-day cycle to see if it has any affects

    note -- this is mostly for libido and not neccessarily for workout/health

    tribulus -- 1,000 mg
    fenugreek - 600mg
    DHEA - 25mg
     
  7. M@

    M@ Monster Maker 2017

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    Ditto :nod:

    That also made me more sedentary and was a large contributing factor on my journey up to 260. There are a load of issues that could contribute to it beyond adipose tissue, though. I strongly recommend seeing a urologist (i.e. NOT a general practitioner.)
     
  8. jmike

    jmike Active Member

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    same -- but i don't have the option to be sedentary anymore
    when i moved to Mississippi, i bought a house on 25 acres
    and i have kids, and horses -- so sedentary is not an option
    really not looking forward to chopping down enough firewood for winter

    so i have to overcome sedentary out of necessity -- i just want to be able to do it and have a little energy left over for other things

    i decided to start bringing boiled eggs to work to supplement my lunch (6-inch roast chicken breast subway sandwhich) which comes to about 370 calories and 25 grams of protein

    so .. breakfast is dialed in at 548 calories with 38 grams of protein .. i think that if i can add 3 boiled eggs at 234 calories and 18 grams of protein -- i will be less hungry at dinner time .. and still have 1148 calories left over ... but will need a high protein dinner to hit my protein goals .... 79 grams to go
     
  9. Seltzer

    Seltzer Elite Member

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    You weigh yourself daily. So do I because I like the data, but it can mess with your head. Hydration levels have a big impact on the readings day to day so be mindful of how much you're drinking and what your sodium intake is.
     
  10. jmike

    jmike Active Member

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    yeah -- i am a little OCD about tracking data points

    I am a network engineer so i like looking for general patterns that correlate to data points

    i think the major contributing factor to this recent gain was the creatine in my whey protein that i started taking on Sunday -- and my weight progressed
    Sunday 235.4 (787 calories over by end of day)
    Monday 236 (365 calories over by end of day)
    Tuesday 237 (513 calories over by end of day)
    Wednesday 239

    so .. what had been a steady progress of ~1 pound per week was lost over 4 days --- and there is no way that 1,665 calories could have accounted for that -- i didn't make the creatine link until i read the container this morning


    I have not looked at my sodium intake. but i have noticed that i am less hungry on the days that i drink 1/2 to 3/4 of a gallon of water. It seems to have little affect on my weight when i weigh myself. I weigh myself first thing in the morning after I pee -- in my opinion that minimizes the impact of hydration on my weight (obviously does not count water retention due to increased sodium or introduction of creatine)

    i also think undigested food plays a factor -- if i eat a ton the night before, it is still in my system the next morning. but i do not believe it would be a cumulative effect

    lots to think about -- i am sure i will get it sorted out
    i think i will just aim for a Total Caloriesd instead of Net Calories -- that way i do not have to care about how many calories i burn exercising
     
  11. jmike

    jmike Active Member

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    Wednesday:

    Weight 239

    exercise got cancelled


    Calorie Goal: 2300
    Actual Calories: 2605
    // 305 calories over

    Protein Goal: 160g
    Actual Protein: 171g


    weighed in this morning at 237.2 though .. felt better about that
     
    #31 jmike, Jul 24, 2014
    Last edited: Jul 25, 2014
  12. jmike

    jmike Active Member

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    Thursday:

    Weight 237.2

    no exercise -- just wasn't feeling right
    exhausted mostly
    crashed out at 7pm and got a solid 11 hours sleep
    i needed that in a bad way

    i think the hydrocodone was stopping up my digestive track
    easing myself off of it and feeling less bloated today

    Calorie Goal: 2300
    Actual Calories: 2569
    // 269 calories over

    Protein Goal: 160g
    Actual Protein: 145g
    // 15g under

    also weighed in at 236.8 this morning
     
    #32 jmike, Jul 25, 2014
    Last edited: Jul 25, 2014
  13. jmike

    jmike Active Member

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    Friday:

    Weight 236.8


    5 rounds of:
    5 Front Squats 90 pounds
    5 standing should presses 90 pounds
    15 kettlebell swings
    15 step-ups each leg
    2 minute rest


    Calorie Goal: 2300
    Actual Calories: 2228
    // 72 calories under -- woot

    Protein Goal: 160g
    Actual Protein: 137g
    // 23g under
     
  14. Bludder

    Bludder Active Member

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    I know starting over can be a bitch man...but you can do it. I'll root for you the entire way! You got this soldier.

    GET FUCKIN MOTIVATED:mad::mad::mad:
     
  15. jmike

    jmike Active Member

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    Saturday:

    weight 236.4

    horseback riding - 60 minutes
    lots of yard work - 3 hours
    ..... and lots of drinking :p


    Calorie Goal: 2300
    Actual Calories: 5108
    //2808 calories over ... (1078 from booze)

    Protein Goal: 160g
    Actual Protein: 220g
    // 60g over


    Sunday:


    weight 238

    horseback riding - 30 minutes


    Calorie Goal: 2300
    Actual Calories: 2136
    // 164 under

    Protein Goal: 160g
    Actual Protein: 141g
    // 19g under

    -
     
    #35 jmike, Jul 28, 2014
    Last edited: Jul 28, 2014
  16. jmike

    jmike Active Member

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    Week 7/21-7/27

    Average Weight 237.2
    BMR 1929
    TDEE 2821

    Budget Calories - 16,100
    20,523 calories food


    4,423 calories over
     
  17. jmike

    jmike Active Member

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    some family stuff popped up this week -- haven't watched what i have eaten or even exercised

    this mornings weight is 238.4
     
  18. jmike

    jmike Active Member

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    Friday:

    Weight 238.4

    Calorie Goal: 2250
    Actual Calories: 2161
    // 89 under


    Protein Goal: 160g
    Actual Protein: 109g
    // 51g under



    Saturday:


    Weight 237

    4 hours yardwork
    1 hour horse riding


    Calorie Goal: 2250
    Actual Calories: 2713
    // 463 calories over

    Protein Goal: 160g
    Actual Protein: 114g
    // 46g under



    Sunday:


    Weight 237.8

    6 hours yardwork with chainsaw


    Calorie Goal: 2250
    Actual Calories: 2865
    // 615 calories over

    Protein Goal: 160g
    Actual Protein: 168g
    // 8g over
     
  19. jmike

    jmike Active Member

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    Monday -- woot got time to work out again

    weight: 239.2

    1x5x95 clean and jerk
    5x5x95 back squat
    5x5x95 bench press
    5x5x20 DB chest fly's
    2x5x95 BB curls
    3x5x60 BB curls

    was expecting a swimming cool down to work my lats

    still girly weight -- it will take a while before i can get back to what i was doing 2 years ago -- just need to take my time so i don't injure myself

    but i really miss my 5x225 bench, 6x185 backsquat and 5x105 bb curls



    Calorie Goal: 2250
    Actual Calories: 2236
    // 14 calories under

    Protein Goal: 160g
    Actual Protein: 160g
    // ... nailed it

    looks like i might be starting to get my diet dialed in
    getting closer to my macros -- fat is still too high though
    maybe i will increase my protein goal to 170g


    26.2% protein
    39.1% fat
    34.7% carbs
     
  20. jmike

    jmike Active Member

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    Tuesday:

    weight 239

    yoga - 45 minutes

    wife told me to stop eating all the eggs (4 for breakfast) so i am making protein shakes until our chickens catch up to me. so i went from a 452 calorie breakfast to a 848 calorie breakfast ... i need to adjust the calories in my shake ... so i removed a cup of whole milk for wednesday to drop it down another 150 calories ... also was me and the wifes 14 year wedding anniversary .. so she didn't feel like cooking ... had pancakes dinner .... totally blew my calories

    Calorie Goal: 2250
    Actual Calories: 2790
    // 540 calories over


    Protein Goal: 170g
    Actual Protein: 203g
    // 33g over

    shakes make a difference

    29.1% protein
    41.6% fat
    29.3% carbs
     

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