Ok Ive read all about the benefits of keeping a food diary, and I started one today as I have never did any counting calories or anything like that before.
This is what I have so far
Weight 195 pounds
Calories to maintain weight needed- 2535 CAL
Activity -
Ran 4 miles at 5MPH pace (12min/mile)-
807 calories expended
Food -
2 Dr. Pepper Diet - 0 Cal 55 mg of sodium
130 CAL - Granola Bar 36carb
135 Cal- Gatorade 35 carb
350 CAL- sandwich 36 carb 15g protein
250 cal sandwich - 36 carb 10g protein
100 cal pretzels - 22g of carbs
I’m not done eating yet.
But I want to cut weight and I want to drop my calories to around 2000 or so. Now with my activity expendenture of 807, would that really bring my calorie intact to 1200? or should I eat up to 2800 calories minus the 800 I burned running and go off that? I’m a little confused. ><
Caloric intake is just that, the total number of calories ingested in a given day. A food log should give you the amount of food eaten, you shouldn’t be subtracting calories from it. If your maintainance intake is 2500 without running, then if you burn an extra 800 cals beyond that, your new mainainance intake would be 3300 cals.
So, if you’re trying to eat 2000 cals a day, just track how much you eat. If you’re trying to eat 500 cals below maintainance, then figure out what your maintainance needs are once all your activities are factored in, and subtract 500. Also, read the stickies, the food choices you’ve listed so far are pretty shitty for weight loss.
Find a user friendly calorie counting account such as http://caloriecount.about.com/ It will break down your protein, carbs, fat, etc. of any food you enter in your log. It will also give you a letter grade of A through D for each entry. Stick with A & B foods.
BTW, hard to train if your out all night liberating lawn gnomes! :>)
Also those treadmill calorie counters are pretty much useless…they dont factor in your fitness level. The more you run, the more efficent your body becomes with calories, so after a few weeks you will burn less calories doing the same amount of work in the same amount of time
HIIT is much better
Dropping your calories to 1200 is a waster. 1700 is musch better.
if you want to lose weight you cant be drinking a gallon of Dr. Pepper and be eatin pretzels all day…
OP: I’m really hoping what you listed was some kind of cheat day or is not what you intend to do on a regular basis. Because it sucks. Moderate carbs, low fat, low protein… I predict it will take you a long time to reach your goals this way.
Fat loss is not so quantifiable as ‘my activity expenditure was 807 kcal’ because over time (very little of it, actually) your body adapts to the exercise and burns less and less.
What works: Pick an activity level, and manipulate your diet to lose weight.
[quote]mtbr92 wrote:
Ok Ive read all about the benefits of keeping a food diary, and I started one today as I have never did any counting calories or anything like that before.
This is what I have so far
Weight 195 pounds
Calories to maintain weight needed- 2535 CAL
Activity -
Ran 4 miles at 5MPH pace (12min/mile)-
807 calories expended
Food -
2 Dr. Pepper Diet - 0 Cal 55 mg of sodium
130 CAL - Granola Bar 36carb
135 Cal- Gatorade 35 carb
350 CAL- sandwich 36 carb 15g protein
250 cal sandwich - 36 carb 10g protein
100 cal pretzels - 22g of carbs
I’m not done eating yet.
But I want to cut weight and I want to drop my calories to around 2000 or so. Now with my activity expendenture of 807, would that really bring my calorie intact to 1200? or should I eat up to 2800 calories minus the 800 I burned running and go off that? I’m a little confused. ><[/quote]
Got to be honest here…
If you’re taking the time to journal food intake to become aware of what you are eating, and have some plan on doing something about it, I hope you plan on starting soon. This is NOT a diet I would condone by anyone who is trying to make progress LOSING weight, and it’s poor diet journal organization altogether.
For future reference, include in your journal time of day, macro breakdown/total calories of each food component, and even how much H2O you’re drinking. You might even consider including your daily goals of macros, so you can track how you are doing daily against what it is that you intend to do.
Also, if you are actually trying to lose weight, stop drinking calories that aren’t a protein shake.