Hold my feet to the fire please! Accountability Mission Check In

I haven't been on OH in a minute and all I can say is I'm with MM . I need a swift kick, but I'm pulling it together.

Consider yourself KICKED, but from a place of love and support . 

It must be the change of seasons or some other bull**** platitude.  Seems like many of us are a mess this week.  Lord knows my head isn't straight these days.

Make today better, one day at a time and you'll be straight again. 

Yesterday was a good day.  My eating was better, and increased the water (although not at 64 oz yet).  I forgot some of my vits but took most of them.  I was having hair loss issues so I cut my hair off...solved that problem.  I have increased the protein, and my working out is back in force.  My son and I went to the boxing gym and trained for 1 1/2 hours.  I remembered when I was fighting I lost 80lbs in 6 months so I took him.  Newsflash, if you workout, you can lose.  I have lost 3.5lbs in a week doing what I consider light work in the boxing gym.  So, I am back motivated and getting back on track.  Thanks for the post.

The boxing gym sounds like fun.  I'm drawn to the pugilistic workouts these days.  Boxing, kick boxing, but I have no where to practice them.  I need a DVD. 

You're doing well.  A 3.5 lb loss would have me psyched. 

Tuesday was good.  Got in my 68 oz of water.  Took my multivit. Walked a mile and a half in the morning before work.

B=protein coffee and a small orange
L= homemade taco salad
S= some ptoato chips lying around at work and a small box of raisins
D= 3 oz steak and greens

  Good staying on point!

this week going pretty good.  Just need to up drinking water.  M.S.W I'm a little bit simple minded with some things, so could you explain how this works::


Calories  1432/ exercise 1550/ deficit 1464.  Upped the calories again today to manage my deficit. 

Glad you're having a good week.  This is a tough one for me.  The head games are out of control. 

Here's how I do the math.  When the number of calories you use in a day is greater than the amount you've eaten, you have a calorie deficit.  When the deficit totals 3500, you have lost one pound of fat.  Thats the accepted science/ theory.   

I weigh just under 170 lbs but my metabolism is slower than average so I use 160 lbs as my base weight.  My resting metabolic rate or RMR is 1349 calories a day just to stay alive if I sit on my @$$ and do nothing all day long.  Your calorie needs increase based on your lifestyle: sedentary, moderately active, physical laborer, etc.   I use base RMR only for my calculations.

Now the math:

I can eat 1,346 calories and maintain my weight

I exercised and burned 1,550 calories

1,346 plus 1,550 equals  2,896 
This is the total calories I may eat for the day with no change in my weight. 

I actually ate 1,432 calories: 2,896 available calories minus 1,432 calories eaten equals 1,464 calories I could have had but did not.  That is my calorie deficit. 

A deficit of 500 daily totals 3500 a week, the equivelent of 1 lb fat loss.  1000 daily for 2 lbs a week, 1500 daily for 3 lbs a week.  I manage my deficit between 1000-1500 daily.  If I go over 1500 a deficit with a hard workout, I have to up the calories. 

My plan for the day was around 1200 calories which would have raised my deficit to almost 1700 for the day.  I am sensative to a starvation response and my body will protect those fat stores if my deficit is too high.  An ounce or so of nuts and I'm in line again. 

The flip side is if I do not exercise or have a lighter than normal workout I must cut back to ensure I keep loosing.  With no exercise I'd have to consume 846 calories to loose 1 lb a week (1346 base rmr minus 846 calories eaten equals 500 calorie a day deficit) 

The site caloriesperhour.com has a good explanation of using RMR vs BMR and adjustments for life style.  Also, livestrong.com/dailyplate and sparkpeople.com have calculators as well.  Each can tell you base calorie needs and how many calories you need to loose a given number of pounds in a specific time frame. 

This is overkill for most people but its the only way for me. 

wow.......ok MSW.......................you are officially my shero for taking time to break this down. Thanks

Let's jus say  I blew ALL last week.....but since this is a new day and week. I begin again.....