Thursday Finale

Well, its the end of thursday, and today I calculated my actual pounds lost based on my basal metabolic rate and then the amount of calories I consumed. A basal metabolic rate is the amount of calories your body needs in a day just to survive. In other words, I could basically lay in bed all day and burn off my BMR calories while doing so, and as long as I didn't eat anything, I would lose weight. This is however not the case, but it is a good standard to go by if you want to make sure you are actually losing weight despite the added calories that activities may tack on to your final burn rate for the day. My BMR is 2364 calories/day, which equals 16296 calories for the 7 day week. Now, BMR accounts for about 60-70% of calories burned in a day, and when you go on a diet, that number can drop up to 20%, which is why its so important to keep yourself feeling full whenever you cut back on eating. I'd say I was pretty sucessful in keeping myself satisfied all week, I can't remember a particular time when I was absoutely starving or anything, so I'm going to go with the number I got. Besides, I'm not factoring in either my running or my weight lifting, so this is just an approximation, and it makes me feel better.

Wednesday-Tuesday (7 days) 8046 calories

BMR for 7 days: 16296 calories

Deficit: -8250 calories

Actual pounds lost: 2.35 lbs

So you can see, a little over 2 actual pounds lost based on this. I'd say that more realistically, I burned enough calories with my exercise and activities to burn about 4-5 pounds... which means that probably half of my weight loss was water weight this first week. I should reasonably expect a 2-3 pound loss per week if I stick to the rules I have set for myself, which shouldn't be a problem. One week down, and I'm feeling so much better. I sleep more, wake up earlier, and my energy levels are off the charts. I rarly feel hungry or as if I'm limiting myself, so overall I think I have found a very solid plan for me.

Man, today i ran, and it couldn't have been but 20 degrees outside. On top of that, there was about a 15mph wind the entire time, easily the wost conditions I have ever run in. Oh well, at least I did it, but i wouldn't reccomend running in that kind of cold. Anyways, here are my daily totals:


Bagel, Turkey and Mustard

Bagel:

Calories: 240g
Calories from fat: 10g
Fat: 1.5
Saturated fat: 0g
Carbohydrates: 49g
Fiber: 7g
Sugars: 7g
Protein: 13g

Turkey (6 slices)

Calories: 50g
Calories from fat: 10g
Fat: 1g
Saturated fat: 0g
Carbohydrates: 1g
Fiber: 0g
Sugars: 1g
Protein: 9g

Mustard:

Calories: 0g
Calories from fat: 0g
Fat: 0g
Saturated fat: 0g
Carbohydrates: 0g
Fiber: 0g
Sugars: 0g
Protein: 0g

Total:

Calories: 290g
Calories from fat: 67g
Fat: 2.5g
Saturated fat: 0g
Carbohydrates: 50g
Fiber: 7g
Sugars: 8g
Protein: 22g

TV dinner Salisbury Steak, 2 Cups mixed veggies, 1tbsp butter

Steak

Calories: 190g
Calories from fat: 60g
Fat: 6g
Saturated fat: 3g
Carbohydrates: 23g
Fiber: 2g
Sugars: 2g
Protein: 11g

2 cups Mixed Veggies, 1tbsp butter

Calories: 150g
Calories from fat: 0g
Fat: 0g
Saturated fat: 0g
Carbohydrates: 28g
Fiber: 6g
Sugars: 10g
Protein: 2g

Butter (1 tbsp)

Calories: 80g
Calories from fat: 80g
Fat: 9g
Saturated fat: 2g
Carbohydrates: 0g
Fiber: 0g
Sugars: 0g
Protein: 0g


Total:

Calories: 420g
Calories from fat: 140g
Fat: 15g
Saturated Fat: 5g
Carbohydrates: 51g
Fiber: 8g
Sugars: 12g
Protein: 13g


Grand Total:

Calories: 710g
Calories from fat: 207g
Fat: 17.5g
Saturated fat: 5g
Carbohydrates: 101g
Fiber: 15g
Sugars: 20g
Protein: 35g