margarita Friday accountability - what did you eat today!

 Hey gang, the weekend is here!!

How was your day?

margarita sugar free, 1/2 serving eggplant parmesian, .25 cup of potato chips, oatmeal with raising, 3 protein shakes, strawberries, cherries, 2 oz motz cheese. 1/8 c hummis.  Did not add up my cals today. Walked two miles.

Post Date: 8/29/08 10:22 pm
Last Edit: 8/29/08 10:41 pm
Trying to get my head on straight and my eating back on track!  I think I'm starting out pretty good! No snacks or grazing today.  Don't actually know how many carbs or fat grams should be consumed per day.

B - 2 sl of turkey bacon w/ 1 egg scrambled with LF cheese

S - EAS Carb Control Chocolate Protein Shake

L - 3oz Tuna Salad w/ toss salad Hidden Valley Ranch Lite Dress

S - Peanut Butter & SF Strawberry Jam w/ PF Light Style bread

D - 3oz Chicken Breast w/ cabbage & 2oz Sweet Potato

S - Dannon Yogurt Mixed Berry Smoothie w /1 scoop Whey Protein
    * 100 Cal Pk Oreo Thin Crisp (work overnite needed treat)

Cal          1154/1200
Fat           28.3g
Carb        98.7g
Fiber          7.9g
Protein  114.7g

 at least 90 grams of protein, and alot of that has to be absorbable like whey protein drinks.
depending on your height, and activity. for me at 5'2" and 4 days exercising 1500 a day. There are some sites out there that help you figure out the calories you should take in.  

here is a sheet I made out using a body fat calculator with my figures in it. Adjust it to yours and see if it helps you:

Body fat calculator:

 

91.24  divided by  2.2=41.47

370+(21.6x weight in kg)

370+21 x 41.47=

370+870.87=1240.87 – amount to survive without activity.

 

 

Basal metabolic rate 1240.87

 

How much cals with workout in gym:

 

Working out levels:

No activity 1.2

1-3 days 1.375

3-5 days 1.55

 

take bmr  x  activity level.

 

***

 Maintenance calories: to maintain 132 lbs

1240.87 x 1.375=1706 (3 day work out)

 

1240.87 x 1.55 =1923 (4 day work out)  these are my maintenance calories or TDEE

 

***

Now to LOSE  1-2 lbs  a week, multiply TDEE by 20% to get  calorie deficit:

 

1706 x 20%= 341 less a day to safely lose without stalling

1923x20% =385 less a day to safely lose without stalling

 t

1706-341= 1365  minim a day (1400)

1923 -385= 1538 (1500)

 min with 4 day a week work out to lose 1-2 lbs

 

I have not entered everyhting onto the daily plate yet but here is what I ate. We were out and about all day; the only exercise was shopping! Spent the day with my 8 year old, finished back to school shopping. I had a very nice day with her; how fast eight years go by!
B-Scrambled eggs, turkey bacon and low carb toast
L-small salad with chicken and 2 small  slice of thin crust cheese pizza
D-1/2 turkey and cheese sandwich
Snacks- chocolate covered raisons, popcorn and fage with raspberries and 1/2 nectarine.

 ok for you!!! protein drink? protein drink?  You know me and my mantrahs! (did I spell that right?)

Dont' get me started on Tequilla...Long story..LOL

6:00 am 10 oz coffee
6:30 am oatmeal, tvp, soy milk
7:00 am 10 oz coffee
8:00 am 10 oz coffee
8:30 am 1 oz cheese stick, 1 pc honey roasted turkey ham
9:00 am 12 oz GV Drink Mix, Pink Lemonade
10:00 am 1 Tina's Burrito, Beef & Bean/Green Chili
11:00 am 1 medium grapefruit, raw
11:30 am 12 oz GV Drink Mix, Pink Lemonade
1:00 pm Fritos, Chili Cheese 2 servings
1:30 pm 1 Pure Protein Bar
2:00 pm 24 oz Crystal Light Live Active, Mixed Berry
2:30 pm 12 oz Power Edge Drink Mix, Wild Berry
3:15 pm 4 oz Dannon Yogurt, 1/4 cup TVP
4:00 pm 12 oz Power Edge Drink Mix, Wild Berry
4:30 pm 24 oz GV Drink Mix, Fruit Punch
6:00 pm 1 stuffed bell pepper (1/3 lb lean ground beef, 1/3 pkg rice pilaf, 1 T Parm cheese, 1 whole bell pepper)

 

Totals:
Calories: 2073
Fat: 84.5
Carbs: 214.9
Protein: 120.3

 Better on the protein today but those carbs were killer. Looks like the fritos were the culprit (DUH). But I really had skimped on calories this week so the empty ones were calling me. I need to get through with that bag of fritos. Who knew a small bag was 6 servings?

Have a great weekend everyone!

 well, you really did not eat that much. so I wouldn't worry. My mom just modified her stuffed pepper receipe. chopped up the peppers and put it in a casserole, and it cooked in much less time and tasted the same!!
You sure drank alot today!

I really like the bell peppers but I want to find something to replace the rice with...I was thinking bread crumbs but I'm thinking more on the lines of like fresh spinach and some other finely chopped veggies. That rice just fills me up. I get down to picking the grains of it out and trying to eat just the meat. I'm thinking along the lines of mini-meat loafs inside the bell peppers...But it's just in the thinking phase at this point. My husband does all the cooking and he likes the rice so we go with that. for now.

 rice and pasta (except lasagna) sticks in my  pouch, so I stay away from it. Only a tablespoon at the most! Spincah is a good idea though.