Weight Loss and exercise

Bummed that I am not at the lake to paddle. My son ended up getting a ride to and from the rehearsal but the lake is up past my office a ways and traffic can get crazy. I might have a river paddle opportunity tomorrow.

Only 8404 steps today, none logged.

1617 calories. I probably need to bump the base back up to 1700, but I am going to wait until after this weekend. I may go over Saturday night at a graduation dinner and not worry about it (track it, but not do anything about it being over). Or I may limit what I eat during the day enough that it comes out okay. I doubt it. I haven't gone over and not rolled it forward and worked it out in 9 months. I am going to have a piece of fruit in a few minutes and roll it forward into tomorrow.

I will weigh in the morning.

I had a large coke at 320 calories, a bowl of udon noodles for lunch, which I didn’t finish. So it was less then the 280 calories that was on the nutrition information. I had 2 White Castle sliders for an afternoon snack. That had 330 calories. For dinner I had 4 eggs at 280 calories.

Total I have 1,220 calories recorded on my Fitbit but it’s probably more in the 1,100’s.

156.6 this morning, a new low; just over a pound and a half from bottoming out at my declared bottom of my range. This is a really good place to be before a weekend away. I almost certainly will need to adjust calories up after the weekend.

I weigh 179 by a couple tenths of a pound. I walked at midnight for about two miles around my townhome complex. I walked at a leasure pace until my one leg started to hurt. This morning my legs are not too bad. But today I will restrict my walking to around the complex, once again at a leasure pace. Perhaps for two or more miles.

PS I will post yesterday’s entry later today.

I weighed 154.6 today.

I had a bottle of iced coffee this morning at 290 calories, a mini coke at 90 around 9:30, a sandwich at 240 calories for lunch a can of tuna for a snack at 90 calories another 90 calorie coke and now I’m having a Chinese food TV dinner at 410 calories.

Today it was 1,210 calories added up exactly.

Only 9 more pounds until I reach my goal weight and am a normal BMI. I know some people don’t like the BMI, but I like to go by it for myself.

@Bozdickesn - I am worried about nutrition. You should be getting at least 0.8 grams of protein per kg of weight. so you should be getting 56 grams minimum (and really should get more). The tuna had about 16g and your sandwich and TV dinner may have less.

I only did one walk that wasn't very long today and only got in 5249 steps and no logging, especially with that small amount. I am likely to get little exercise for the next couple of days also.

1603 calories.

I got a glimpse of the menu where I will eat Saturday night. There are reasonable entree choices, but there is also pecan pie with vanilla ice cream. I will probably go over, but just log it and move on. I have room right now.

The next time I weigh will probably be Monday morning. The next time I get a weight under 157 I will up my calorie allowance.

I did better today. 4,905 steps. Like I mentioned in my previous post, I walked after midnight at least 1.67 miles burning 185 calories. This does not include all the walking I did which I believe amounted closer to two miles. So this gives me a target of at least 2,275 calories. I have consumed 2,252 calories. So I have met my target. My average heart rate during the exercise was 100 with a max of 120 bpm. So definitely no cardio exercise to be found here. It was kind of like just stretching my legs. I will walk another mile or two before I go to bed. I think by Saturday, I will be able to start taking my normal walks.

I am thinking of alternating between high performance walking days, along with endurance walking days. I have discovered each type of exercise uses a different set of muscles, fast twitch and slow twitch. Fast twitch muscles are those used to help with maxing out performance like I do when walking as fast as I can for as long as I can, with intermittent running. This is what I normally do. However, it can take three or more days for the fast twitch type of muscle to recover. Slow twitch are primarily used for endurance activities maintaining a lower but constant intensity. These muscles recover in a couple days. I now see how I injured myself. I was giving both sets of muscles no time for recovery. I will have to figure out a weekly schedule that works with this in mind.

I have a good friend who thinks I should not be exercising this intensely. He thought this when I told him I reached a 176 bpm heart rate on my last attempt. My next goal is 180 bpm, but will not try this anytime soon. All the formulas I have used from good sources approximated my max heart rate first to be 162, then 172, and then 175 with the third formula. I have blown past all of them. I think my max heart rate is a little over 180. So I think I should get a doctors permission before trying to reach this goal of 180. Perhaps this is a good time for a thorough physical?

My weight is 176. If it were not for all three scales reporting this weight, then I would not believe this. I have been following what my watch tells me as calories burned. My watch underestimating calories burned? This cannot be. I think all watches overestimate calories burned. A scientific study on eleven fitness watches supports this. Only two overestimated by 20%. The other watches tested were way off regarding the overestimation of calories burned. I am going to be more careful in counting calories consumed and making sure the watch is counting all my calories burned to check to see if I am making a mistake. In time I will find out what is going wrong here. Let’s see if this weight reported is consistent from day to day by more weigh ins. There were those two days in San Diego that I did not report.

I am not going to exersize today, but my legs are feeling much better. I found out that exersize breaks down muscles which then are built back up eventually ending up with stronger (or maybe it is more?) muscle fiber. I think this may be the reason why muscles needs a recovery period. I have been low on protein in my diet. I am going to have to drink more protein yogurt smoothies.

Going to be on the road soon and was busy all morning. I may have under 1000 steps to report tonight. But keeping calories around 1600, I should be okay (actually more than okay; I will probably bump up at least 100 after the weekend and any weight from it settling out). Tomorrow, I will log but not limit much. I may go over tonight, depending on where we stop.

I made 1,823 steps. Certainly not burning up the road this time. I walked very slowly for 0.56 miles burning 84 calories. This gives me a target of 2174 calories. I have consumed 2163 calories meeting my target. I will just casually walk around the complex again for a shorter distance. This will give me limited actual exercise. However, I need to work that knee a bit.

This time the amount of calories burned cannot be accurate. My heart rate average was only 110 bpm. Also I walked smaller distance in a much larger amount of time. So I was doing a very small amount of exercise. Just stretching my legs. I have had this happen before. It seems when I walk slowly with small steps this can happen. In the future when I walk this way, I will not count this as an exersize toward the calories burned.

Didn't weigh this morning. In hotel. 25 minutes on elliptical this morning. Logged most of breakfast as yesterday as I had leftover calories. We won't be able to get lunch because of timing of graduation. Did grab box of cereal (60 Cal's) and cheese stick (90) for later morning snack. Plenty of calories left for dinner out tonight. This weekend could turn out to be a non event, weight wise.

I still weigh 176 today. I want to get back to regular exercise, but my knee is still hurting. I will stay with light walking around my complex until this pain subsides. I must use recovery time when pushing myself to the extreme as I was doing all the time.

Kids wanted to walk to a couple of historic does this morning. We're in Savannah. I am at ~8500 and elliptical only registered ~2500, which is low. The distance read out was 1.8 miles at 4.7 mph. Are some breakfast stuff I stated as lunch. Still have 1152 calories left for dinner and that's for 1600 goal, which is really too low. I will still look tonight but I can eat pretty freely.

Thanks UpDownAround. I’m such a big believer in calories in vs calories out and it works so well for me, that I have a hard time getting proper nutrition in. It’s not good.

I weighed 155.8 today. Which is really weird. I weighed 154.6 2 days ago. Yesterday my mom and I went to garage sales for 3 hours straight and then had lunch and went back out for another hour. I then worked and my job is pretty active. I ate about 1,270 calories that day, and I’m guessing I burned over 2,000 calories. It was werid. But my moms weight went up today too. And she walked the same as me and ate similar calories.

Why would it go up over a pound when I was doing everything right? I don’t usually flucate with my weight when I’m eating less.

Water. Some foods make you retain more. Exercise, like walking a lot, can also give you a bounce.

I managed to get over 10000 steps with walking from hotel to graduation and back plus walking around in the convention center where it was held. Not logging any of it, but since I don't care if I go over tonight it doesn't really matter.

On phone, just attaching total from yesterday with some of this mornings breakfast rolled back to make it 1600 even.

Now my back is hurting allot. I do not know why. My leg had been getting much better. However, it has been hurting allot too. Coincidence? Arthritis? Old age?

I have walked a total of 279 steps, a new record breaking low for me. I would like to think this is in error, but it probably is not. Embaressing. Anyway, there was obviously no exercise that was done today. This makes my target of 2099 calories. I have consumed 2039 calories. I have one banana left to eat that I have included in my food diary.

I have had arthritis flare up in the past, but it has went away for a very long time, like most of my life. Well the pain I felt today is like the arthritic pain that I had in the past. This is particularly true of my knee. I hope this does not keep me from exercising once again.

PS The trail mix that I made up tastes very good and is addicting. Every time I go into my kitchen, I find myself taking another handful. Over the past few days, the amount left has been getting noticeably lower and lower. I need to fill up part of a measuring cup and then eat this through the day. Once it is empty, no more eating this for the rest of the day.

10823 steps. None logged.

1941 calories. I actually was coming in right at 1600 after dinner even with the pecan pie and ice cream. I had some candy later that brought it up to 1941. I wanted to go over because I am drifting lowerI need to adjust my everyday goal up. But I want to stay in between 155 and 160 a week or two before I try to figure out the right daily goal.

175 pounds today. I will do no exercise today.

I have found out that even though there are some days I overestimated calories. However in a large part, I have been underestimating calories. Assuming I have met my target, this means that I should be losing weight. This is due to sometimes not measuring out each food item, and using proxy entries from MFP. For example, I have to be more careful with using entries like a peanut butter and jelly sandwich from MFP for my PB&J sandwiches. I need to measure every item out that goes into my sandwiches. Also I will use my watch to determine calories burned from exersize, and then compare it with MFP. I am suspicious that something is wrong here. There is also items like remaining olive oil after I cook something. This includes determining how much milk evaporated when making oatmeal. I keep the milk at a moderate boil. Another problem is coming short of my target calories even though everything has been considered appropriately. This has happened every so often. I also need to weigh myself consistently from day to day. I do not know what I am going to do with restaurant meals. Starting today, I will follow my rules outlined above. Then I will see what happens.

What is interesting is that a good part of the time over the last month I am in the range of 177 to 178. So I had something going right for me. The reason for the recent losses is due to me coming short of my target weight for several days, even though everything considered. I cannot let this continue to happen when I am trying to stabilize my weight.

I weighed 157.8 today. It’s annoying.

But yeah I seem to gain or retain water when I exercise. And I did a ton more walking yesterday. Exercise seems to have the opposite effect on me.

For breakfast I had a sandwich that had 210 calories. For lunch I had a lean cuisine that had 250. For a snack I had a slice of pizza at 360 calories and a mini coke at 90 calories. For dinner I’m having 8oz of grilled chicken at 220 calories.

Total it will be 1,220 calories.