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Walcwlr's Trek towards 200lbs

Discussion in 'Fitness Journals' started by Walcwlr, Aug 30, 2004.

  1. Walcwlr

    Walcwlr Well-Known Member

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    Hello to all that have decided to stop by and read my journal. For some reason, keeping a online journal seems to help motivate and keep me on track to my goal.

    The Goal

    To weight 205lbs by New Years Day.

    My Stats

    Male, 37 years old. 6ft, 2in tall. Weighing in at 244lbs.

    My Diet

    Macros listed as Calories : Protein/Carbs/Fat
    Data from DietPower

    Breakfast (Post Morning Cardio) - 260 Cals : 18/28/8
    Oatmeal - 1/2 cup
    Egg Whites - 2 Large
    Egg Whole - 1 Large

    Morning Snack - 120 Cals : 7/10/6
    String Cheese - 1 Stick
    Apple - 1/2 of a medium sized

    Lunch - Cals 433 : 54/33/10
    Tuna Fish Sandwich w/Cheese
    (1 can of tuna, 1 Tbsp Miracle Whip, 1/2 Tbsp Sweet Relish, 1 Slice low fat cheese on 2 slices Multi-gran or Low Carb Bread)

    Afternoon Snack - 120 Cals : 7/10/6
    String Cheese - 1 Stick
    Apple - 1/2 of a medium sized

    Dinner - Cals 770 : 102/63/11
    Chicken Breast - 10 oz (2 x 5oz)
    Rice - 1 cup
    Broccoli - 2 cups

    Post Workout - Cals 244 : 34/21/2
    1 1/2 scoops All the Whey Powder
    6 oz Orange Juice

    Substitutions :
    Chicken at Dinner
    3-4 Chicken Drumsticks or
    3 Chicken Thighs or
    1 Salmon Fillet - 7oz or
    2 Tilapia Fillets - 4oz ea. or
    1 Lean Steak - 8 oz

    Rice at Dinner
    1 Yam

    Orange Juice Post Workout
    1/2 a Banana

    Broccoli at Dinner
    Any similar Vegetable

    Daily Total : Cals 2027 40%/40%/20% Burned : 553 Net Daily Cals : 1848

    My Workout
    Morning Cardio (Mon - Sat) = 20 min 3.0 Walk at 10.0 incline - Cals : 228
    Lift Weights Mon, Tue, Thur, Fri = 30 min - Cals 325

    DietPower software rates my diet at an A for a 40/40/20 Diet, so I think I have it nailed... It also says I need to net about 1850 Cals/Day to reach my goal of 205lbs. As long at I say active, I should be able to nail that as well...

    How's it look to everyone else? Suggestions?
     
    #1 Walcwlr, Aug 30, 2004
    Last edited: Aug 30, 2004
  2. Walcwlr

    Walcwlr Well-Known Member

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    Daily Update - Week 1, Day 1 - Monday 8/30/04

    This will be my first update. Weight and Blood Pressure will be from the morning of the update. Diet and Workout stats will be from the previous days totals.

    Weight this morning : 244 lbs
    BP : 123/86

    Notes:

    Was the first day of taking by BP. I've been borderline high in the past - was happy it fairly normal this morning. We'll see how it looks on a daily basis. Got me an automatic inflating BP monitor... got to put it to use!
     
  3. Walcwlr

    Walcwlr Well-Known Member

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    Daily Update - Week 1, Day 2 - Tuesday 8/31/04

    Weight this morning : 243 lbs - Down 1 lb from yesterday!
    BP : didn't take it.

    Yesterday's Food totals:
    Eaten Cals : 2336
    Burned Cals : 228
    Net Cals : 2108
    Macros : 21/51/18
    Protein - 120g, 21%
    Carbs - 301g, 51%
    Fat - 46g, 18%
    Alcohol - 11%

    Diet Power Rating : 94 (A)

    Notes:

    Was a buddies Birthday. Had Spaghetti, garlic bread and beer. Didn't do my evening workout either... I'll be back on track tonight.
     
  4. Walcwlr

    Walcwlr Well-Known Member

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    Daily Update - Week 1, Day 3 - Wednesday 9/1/04

    Weight this morning : 242 lbs - Down 1 lb from yesterday!
    BP : didn't take it again.

    Yesterday's Food totals:
    Eaten Cals : 1804
    Burned Cals : 134
    Net Cals : 1670
    Macros P/C/F: 32/43/25
    Protein - 144g
    Carbs - 204g
    Fat - 51g
    Alcohol - 0

    Diet Power Rating : 87 (B)

    Notes:

    Was a good day until the Ice Cream... Had a scoop. Otherwise, my DietPower rating would have been an A!
     
  5. Walcwlr

    Walcwlr Well-Known Member

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    Daily Update - Week 1, Day 4 - Thursday 9/2/04

    Weight this morning : 241.5 lbs - Down .5 lb from yesterday!
    BP : didn't take it again.

    Yesterday's Food totals:
    Eaten Cals : 1979
    Burned Cals : 132
    Net Cals : 1847
    Macros P/C/F: 30/43/28
    Protein - 146g
    Carbs - 229g
    Fat - 61g
    Alcohol - 0

    Diet Power Rating : 88 (B)

    Notes:

    Had Chicken drumsticks (3) and a scoop of Ice Cream. Otherwise a good day. Need to get more cardio in.
     
  6. Walcwlr

    Walcwlr Well-Known Member

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    Daily update - Week 1, day 5, Friday - 9/3/04

    Weight this morning : 241.0 lbs - Down another .5 lb from yesterday!
    BP : 123/80

    Yesterday's Food totals:
    Eaten Cals : 1936
    Burned Cals : 132
    Net Cals : 1804
    Macros P/C/F: 31/39/30
    Protein - 150g
    Carbs - 193g
    Fat - 64.1g
    Alcohol - 0

    Diet Power Rating : 89 (B)

    Notes:

    Still had a scoop of Ice Cream. If I can still have my scoop and still loose, I'll be really happy. Will continue my test... I'm sure with more exercise, I'll be able to keep my scoop in the diet.
     
    #6 Walcwlr, Sep 3, 2004
    Last edited: Sep 3, 2004

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