The weigh-in today showed a loss of 1 lbs. No significant changes in body fat.
Current Stats:
Body Weight: 167 lbs
Total Body Fat: 13-14%
Fat weight: 23 lbs
Lean Body Mass: 145 lbs
Wednesday, December 24, 2008
Monday, December 22, 2008
Stats for December 19-20, 2008
BMR = 1800
Total Calorie Intake: 6200 (2900 on the 19th, 3400 on the 20th)
Total Calorie Expenditure via exercise: 3500 (1000 on the 19th, 2500 on the 20th)
Calorie Deficit of: 900 kCal
To Date Calorie Deficit/Surplus: +585 (Surplus)
The weekend was good. Did some biking and running on Saturday and ran 15 miles on Sunday, in addition to swimming, weight lifting, and other misc exercise. Overall, my weekend yielded a calorie deficit of 900 kCal, which I am happy about. Wednesday is a weigh-in and body fat testing day. We'll see how it goes.
Total Calorie Intake: 6200 (2900 on the 19th, 3400 on the 20th)
Total Calorie Expenditure via exercise: 3500 (1000 on the 19th, 2500 on the 20th)
Calorie Deficit of: 900 kCal
To Date Calorie Deficit/Surplus: +585 (Surplus)
The weekend was good. Did some biking and running on Saturday and ran 15 miles on Sunday, in addition to swimming, weight lifting, and other misc exercise. Overall, my weekend yielded a calorie deficit of 900 kCal, which I am happy about. Wednesday is a weigh-in and body fat testing day. We'll see how it goes.
Friday, December 19, 2008
Stats for December 18, 2008
BMR = 1800
Total Calorie Intake: 2745
Total Calorie Expenditure via exercise: 1000
Calorie Deficit of: 55 kCal
To Date Calorie Deficit/Surplus: +1485 (Surplus)
Notes:
Minimal deficit. Exercises included some biking, running, and core weight training. Diet was fairly healthy with lots of fruits and veggies, good amount of protein, complex carbs, and moderate amount of fat.
Total Calorie Intake: 2745
Total Calorie Expenditure via exercise: 1000
Calorie Deficit of: 55 kCal
To Date Calorie Deficit/Surplus: +1485 (Surplus)
Notes:
Minimal deficit. Exercises included some biking, running, and core weight training. Diet was fairly healthy with lots of fruits and veggies, good amount of protein, complex carbs, and moderate amount of fat.
Thursday, December 18, 2008
Stats for December 17, 2008
BMR = 1800
Total Calorie Intake: 2850
Total Calorie Expenditure via exercise: 1850
Calorie Deficit of: 700 kCal
To Date Calorie Deficit/Surplus: +1540 (Surplus)
Notes:
Great day in terms of training. I ran about 6 miles in 40 degrees and did the bike trainer for about 1 hours and 25 minutes. On December 16th, I had a total calorie deficit of about 700 kCal, which is exactly as planned. However, since my mission start date, I still have a surplus of 1500 kCal. My diet today was fairly healthy. My protein intake was about 180 grams, carbs were about 250 and fat was about 60 grams.
Total Calorie Intake: 2850
Total Calorie Expenditure via exercise: 1850
Calorie Deficit of: 700 kCal
To Date Calorie Deficit/Surplus: +1540 (Surplus)
Notes:
Great day in terms of training. I ran about 6 miles in 40 degrees and did the bike trainer for about 1 hours and 25 minutes. On December 16th, I had a total calorie deficit of about 700 kCal, which is exactly as planned. However, since my mission start date, I still have a surplus of 1500 kCal. My diet today was fairly healthy. My protein intake was about 180 grams, carbs were about 250 and fat was about 60 grams.
Wednesday, December 17, 2008
Stats for December 16, 2008
BMR = 1800
Total Calorie Intake: 3120
Total Calorie Expenditure via exercise: 400
Calorie Surplus of: 920 kCal
To Date Calorie Deficit/Surplus: +2240 (Surplus)
Notes:
Okay, another day with minimal exercise and a great appetite. So far, I have a calorie surplus of more than 2000 Kcal. The good news is that most of my calories consumed on the 16th of December was NOT junk. I actually had real food. Cooked rice, lean chicken, fish, etc.. just a lot of it. However, I am NOT on track to my goal at this point... Check back tomorrow to see next day's results.
Total Calorie Intake: 3120
Total Calorie Expenditure via exercise: 400
Calorie Surplus of: 920 kCal
To Date Calorie Deficit/Surplus: +2240 (Surplus)
Notes:
Okay, another day with minimal exercise and a great appetite. So far, I have a calorie surplus of more than 2000 Kcal. The good news is that most of my calories consumed on the 16th of December was NOT junk. I actually had real food. Cooked rice, lean chicken, fish, etc.. just a lot of it. However, I am NOT on track to my goal at this point... Check back tomorrow to see next day's results.
Tuesday, December 16, 2008
Stats for December 15, 2008
BMR = 1800
Total Calorie Intake: 3320
Total Calorie Expenditure via exercise: 200
Calorie Surplus of: 1320 kCal
Notes:
Yesterday was a BAD day for my goal. My nutrition was horrible as it was mostly junk food (Del Taco, In'n'out). Plus, I was in a calorie surplus, rather than a deficit. Assuming that I continue with yesterday's stats, I will gain about 22 lbs in 2 months. However, this will NOT happen. Oh well, I'll consider yesterday a "cheat" day. I'll be good today....
Total Calorie Intake: 3320
Total Calorie Expenditure via exercise: 200
Calorie Surplus of: 1320 kCal
Notes:
Yesterday was a BAD day for my goal. My nutrition was horrible as it was mostly junk food (Del Taco, In'n'out). Plus, I was in a calorie surplus, rather than a deficit. Assuming that I continue with yesterday's stats, I will gain about 22 lbs in 2 months. However, this will NOT happen. Oh well, I'll consider yesterday a "cheat" day. I'll be good today....
Monday, December 15, 2008
New Mission
Starting today, my new mission (in addition to endurance training) will be to have visible abdominals, i.e. six pack, by March 1, 2009.
Here is where I stand now...
Body Weight: 168 lbs
Total Body Fat: 13-14%
Fat weight: 23 lbs
Lean Body Mass: 145 lbs
In order to have visible abdominals, I will need to reach the following:
Body Weight: 156 lbs
Total Body fat: 8%
Fat weight: 11 lbs
Lean Body mass: 145 lbs
In 2.5 months from December 15, 2008, I will lose about 12 lbs of body fat, 4.3 pounds per month, or 1.2 pound per week.
Theoretically, I will need about 3500 calorie deficit per week or 500 per day.
Here is my promise...
1. To update my blog daily with the day's calorie deficit. I will also make notes about the day (what I ate, how much I exercises, and where my calorie deficit came from i.e. nutrition, exercise, or both).
2. In addition to daily updates, I will update weekly (every Monday, starting next Monday) with the new statistics
3. Most of my calorie deficit will come through training.
4. I will use the Accumeasure Body Fat Calipers to measure my fat loss and a house-scale for body weight.
Q: Why did I choose to start this in mid-December instead of waiting until January 1?
A: Because I want to start early so that I can finish early. Also, most people set the so-called "New Year Resolution Goals", of which most fall apart within the first week or two. If you want to change, start NOW... waiting for a specific date is a recipe for failure.
More questions? send them my way.
So, let's get it started people! Follow me, Join me!!
Feel free to post comments with your goals and progress.
Here is where I stand now...
Body Weight: 168 lbs
Total Body Fat: 13-14%
Fat weight: 23 lbs
Lean Body Mass: 145 lbs
In order to have visible abdominals, I will need to reach the following:
Body Weight: 156 lbs
Total Body fat: 8%
Fat weight: 11 lbs
Lean Body mass: 145 lbs
In 2.5 months from December 15, 2008, I will lose about 12 lbs of body fat, 4.3 pounds per month, or 1.2 pound per week.
Theoretically, I will need about 3500 calorie deficit per week or 500 per day.
Here is my promise...
1. To update my blog daily with the day's calorie deficit. I will also make notes about the day (what I ate, how much I exercises, and where my calorie deficit came from i.e. nutrition, exercise, or both).
2. In addition to daily updates, I will update weekly (every Monday, starting next Monday) with the new statistics
3. Most of my calorie deficit will come through training.
4. I will use the Accumeasure Body Fat Calipers to measure my fat loss and a house-scale for body weight.
Q: Why did I choose to start this in mid-December instead of waiting until January 1?
A: Because I want to start early so that I can finish early. Also, most people set the so-called "New Year Resolution Goals", of which most fall apart within the first week or two. If you want to change, start NOW... waiting for a specific date is a recipe for failure.
More questions? send them my way.
So, let's get it started people! Follow me, Join me!!
Feel free to post comments with your goals and progress.
Friday, December 5, 2008
Inspirational Thoughts
I have not made a personal blog post in a long time, so I thought this would be a great opportunity. First and foremost, I would like to thank every one who has contacted me with their kind words and wishes. It is truly a magnificent feeling to know that so many people care and that you inspire those people to lead healthy lifestyles. Thank you everyone, from the bottom of my heart.
This past year has been one of the most joyful years of my life. In November of 2007, I joined a wonderful organization called Team in Training to complete an Ironman. With their help and guidance, I did participate in both a half Ironman and a full Ironman. This has changed my life as I realized that I can do anything I want to! I had never thought training for an Ironman could be so much fun. I would highly encourage for anyone to visit http://www.teamintraining.org and find training programs near them. TNT has programs for marathons, century bike rides, and of course, triathlons of all distances. I had the time of my life with TNT. In fact, I am right back on the team this year as a mentor. God willing, in 2009 I will complete 2 half-ironmans, 1 full ironman, and a 100K ultramarathon.
I often get asked, why do I run marathons? why Ironman? why [fill in crazy endeavor here]? The answer is simple, BECAUSE I CAN!!! It was only a couple of short years ago when I couldn't even run half a mile, or do one pull up, and I ran out of breath going down (not up) a flight of stairs. Now, I can run a marathon at any given day of the week. As human beings, we place limits on ourselves all the time and rarely get out of our comfort zones. I once heard, "The only limit in life are ones we set ourselves". It is such a great feeling when one does something because they can, plain and simple, because so many people can't, but they CAN! Everything is possible, it's just a matter of "HOW BAD DO YOU WANT IT?" (Mike Ogorek) There are always numerous reasons NOT to do something, but you only need one good reason to do it. So, when will YOU get out of your comfort zone? When will YOU reach the unreachable? When will you shatter your limits? When will you fly?
Now, before I conclude, I would like to introduce our Honored Teammate, Kyle Garlett. Kyle is an inspiration for many as his story is truly amazing. Kyle has been battling blood cancers for past 20 years, he's also a heart transplant patient, and will soon be the first heart transplant recipient to have done an Ironman in Kona, Hawaii. Please visit Kyle's website to read more of his heart-warming story. Kyle also has a blog. Visit: http://ironmankyle.blogspot.com/
Lastly, Please watch these videos as they provide a great source of inspiration. Thank you Kyle for posting these videos:
Ironman - You Will Do This
Friday Night Lights - Speech and Prayer
Team Hoyt
Lance Armstrong Nike Commercial
Nike "Awake" Commercial
Another Film about Ironman
This past year has been one of the most joyful years of my life. In November of 2007, I joined a wonderful organization called Team in Training to complete an Ironman. With their help and guidance, I did participate in both a half Ironman and a full Ironman. This has changed my life as I realized that I can do anything I want to! I had never thought training for an Ironman could be so much fun. I would highly encourage for anyone to visit http://www.teamintraining.org and find training programs near them. TNT has programs for marathons, century bike rides, and of course, triathlons of all distances. I had the time of my life with TNT. In fact, I am right back on the team this year as a mentor. God willing, in 2009 I will complete 2 half-ironmans, 1 full ironman, and a 100K ultramarathon.
I often get asked, why do I run marathons? why Ironman? why [fill in crazy endeavor here]? The answer is simple, BECAUSE I CAN!!! It was only a couple of short years ago when I couldn't even run half a mile, or do one pull up, and I ran out of breath going down (not up) a flight of stairs. Now, I can run a marathon at any given day of the week. As human beings, we place limits on ourselves all the time and rarely get out of our comfort zones. I once heard, "The only limit in life are ones we set ourselves". It is such a great feeling when one does something because they can, plain and simple, because so many people can't, but they CAN! Everything is possible, it's just a matter of "HOW BAD DO YOU WANT IT?" (Mike Ogorek) There are always numerous reasons NOT to do something, but you only need one good reason to do it. So, when will YOU get out of your comfort zone? When will YOU reach the unreachable? When will you shatter your limits? When will you fly?
Now, before I conclude, I would like to introduce our Honored Teammate, Kyle Garlett. Kyle is an inspiration for many as his story is truly amazing. Kyle has been battling blood cancers for past 20 years, he's also a heart transplant patient, and will soon be the first heart transplant recipient to have done an Ironman in Kona, Hawaii. Please visit Kyle's website to read more of his heart-warming story. Kyle also has a blog. Visit: http://ironmankyle.blogspot.com/
Lastly, Please watch these videos as they provide a great source of inspiration. Thank you Kyle for posting these videos:
Ironman - You Will Do This
Friday Night Lights - Speech and Prayer
Team Hoyt
Lance Armstrong Nike Commercial
Nike "Awake" Commercial
Another Film about Ironman
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