kevisme's Journal, 28 December 2012

Plan:

10% loss of 23 lbs expected by June 1st...

RDI currently at 2400. Adjust down to 2200 @220lbs, then 2100 @ 210lbs, then 2000@ 200lbs. Re-evaluate at 200lbs

High Side or 2400kcal daily max. This assumes 30 minutes MINIMUM walking that day.

Two days a week do 60 minutes' walk totaling 4 miles. Each 250 calories of extra exercise a day will increase rate of weight loss by 1/2 lbs per week.

A variety of weight training is key for toning and shaping.

Stretch often. legs, arms and especially back, shoulders and neck.

On days with no exercise limit to 1750kcal daily. (Basal Metabolic Rate at 2100kcal + 150(daily loss) - 500 (To lose 1 lbs a week, a 3500kcal deficit a week is needed. This comes out to be 500kcal per day)).

Count Calories in detail. Do not estimate. Estimates are usually inaccurate by as much as 100%.

Spread calories throughout 3 meals equally, but realistically at 25%/33%/42%.

2400kcal @ 600kcal@breakfast, 800kcal@lunch, 1000kcal@dinner.
1750kcal @ 438kcal@breakfast, 583kcal@lunch, 729kcal@dinner.

Eat breakfast within 1 hour of waking.
Eat lunch 4-5 hours after breakfast.
Eat dinner 4-5 hours after lunch and 3-4 hours before sleep.

Carbohydrates account for 30% to 50% of calories.
Protein accounts for 20 to 40% of calories.
Fat accounts for 30% of calories MAXIMUM.

Cholesterol intake should not exceed 300 milligrams a day.

Sodium intake less than 3,000 milligrams daily.

Choose Protein and GOOD Fats over Carbohydrates.

Do not Snack between meals... Do NOT Snack between meals !!!

Drink water, LOTS of water. 1% milk is okay with dinner.

Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories

Diet Calendar Entries for 28 December 2012:
2173 kcal Fat: 78.86g | Prot: 133.24g | Carb: 207.98g.   Breakfast: Nonfat Peach Greek Yogurt, water, Metamucil, Omega-3, Multivitamin/Multimineral Supplement, Raspberries, Coffee (Brewed From Grounds), Organic Raw Blue Agave Syrup. Lunch: Atlantic Salmon (Farmed), Hummus, land o lakes cottage cheese, Baby Carrots, slim jim. Dinner: Peroni, tyson chicken tenderloin , Sweet Italian Chicken Sausage, cramette ziti, Mixed Salad Greens, balsamic vinegar, Medium Cheddar Cheese Sliced, Marinara Sauce. Snacks/Other: hershey's chocolate chips, wheaties. more...
3829 kcal Activities & Exercise: Walking (brisk) - 4/mph - 1 hour, Weight Training (moderate) - 30 minutes, Driving - 15 minutes, Shoveling - 15 minutes, Sitting - 10 hours, Resting - 5 hours, Sleeping - 7 hours. more...
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