My Basal Metabolic Rate (BMR), the number of calories you burn by simply existing, is 1200 calories.
This is calculated by multiplying your ideal body weight (in pounds) by 10. I used 120 lbs as my ideal weight.
You are suppose to add 30%, 40%, or 50% to this depending on your activity level however I did not add this in my daily calculations. I figured they would all be bonus calories burned.
My daily carb needs are 3 g per ideal body weight, so 390 g.
My daily protein needs are 0.6 g per ideal body weight, so 72 g.
Post exercise, the recommended carb to protein ration is 3:1 in the first hour after exercise.
I try to get 20g of protein in so I also need 60 g of carbs.
I give myself a credit of 100 calories per mile run.
The nutritional information came from either the food packaging or calorieking.com.
I drank water, sparkling water, black coffee or green tea with my meals.
The only modification I made to the diet is that I allowed myself a post-run nutrition bar after each workout so I had some hope of meeting that one hour post-exercise carb-protein requirement.
I weighed myself as soon as I got up in the morning on Day 1.
138 lbs. Blahhhh...
Thursday Feb. 1, 2018
Breakfast - Apple Walnut Parfait: 1 diced Fuji apple, 1/4 chopped walnuts, 1 container (5.3 oz) Siggi's Icelandic style (skyr) vanilla yogurt, sprinkle of cinnamon
405 calories, 39 g carbs, 20 g protein, 20 g fat
Apple Walnut Parfait
Once I counted up the calories I thought this was a hefty breakfast. I wasn't wrong. Turns out this would be the highest calorie meal in this Phase.
After breakfast I made roasted chickpeas. One can made three 1/2 cup servings. Basically drained the can, tossed it with 2 teaspoons of olive oil and a little minced garlic, then baked them for 30 minutes at 350 degrees. I let them cool and put them in little containers.
Next I hardboiled 8 eggs. Cooled and peeled them. Made two servings of egg salad in more containers by stirring together 2 teaspoons of mustard, 1 teaspoon of lemon juice, and a chopped up hard boiled egg in each container. Saved the rest of the eggs for later.
Since I'm suppose to eat every 4 hours and I had breakfast at 8 am, I had my snack at noon.
Snack - 1 Fuji apple, 1/2 cup roasted chickpeas, 2 rye crisps.
325 calories, 61 g carbs, 8 g protein, 7 g fat
I flip-flopped my lunch and my snack as I wanted more of a meal (calories) before I went running.
Lunch - Sautéed Greens over Baked Cod: 4 oz cod, baked at 350 degrees for 10 minutes. Sautéed a cup of kale and a cup of spinach in a bit of olive oil then spooned it over the cod. Topped it all off with 1/4 cup chopped almonds and squeezed a lemon wedge over it all.
330 calories, 16 g carbs, 27 g protein, 20 g fat
Sautéed Greens over Baked Cod
I actually cooked several cod filets and planned to put them in containers too. Good thing I did. G came home from school and decided she wanted to eat the same thing.
Drove G to Carmel, then ran 8.5 miles.
Post-Run, had a Chocolate Sea Salt RX bar - 210 calories, 24 g carbs, 12 g protein, 9 g fat
Had dinner after I got back home from Carmel.
Dinner - 1 Fuji apple, Egg Salad, 2 rye crisps.
245 calories, 43 g carbs, 8 g protein, 5 g fat
...and G decided to eat the other egg salad I had prepared.
So, totals for Day 1: 1515 calories consumed, 183 g carbs, 75 g protein and 61 g of fat.
I expended 2050 calories for a deficit of 535 calories.
I didn't come close to the amount of carbs I was suppose to consume but hit my number on protein.
Didn't get enough carbs or protein post-run either.
Overall didn't feel too bad though.
Friday Feb. 2, 2018
Breakfast - Apple Walnut Parfait.
Went for my run after that and ran 10 miles.
Post-Run, had a Peanut Butter Muscle Milk Bar - 190 calories, 22 g carbs, 15 g protein, 6 g fat
Also had my snack - 1/2 cup roasted chickpeas and 2 rye crisps.
This combo gave me a total of 420 calories, 60 g of carbs, 23 g protein, and 13 g of fat so I hit my post-run carb and protein numbers.
Lunch - 1 Fuji apple, Egg salad, 2 rye crisps.
At this point I decided I had eaten more apples in the last two days than I had in the last 6 months!
Dinner - Sautéed Greens over Baked Cod.
Totals for Day 2: 1400 calories consumed, 158 g carbs, 78 g protein, 58 g fat.
I expended 2200 calories for a deficit of 800 calories.
Again, low on the carbs but hit the protein.
Still not feeling too bad.
Saturday Feb. 3, 2018
Breakfast - Spinach Egg Scramble: 1 1/2 cups of spinach sautéed in a bit of olive oil, then scramble it with an egg. Plus another Fuji apple.
185 calories, 26 g carbs, 8 g protein, 5 g fat
I decided to change things up with a different breakfast. Then I tried what was suppose to be an easy 6 mile run. I think my lack of calories at breakfast plus the overall calorie deficit plus the 10 miles I had run the day before caught up with me. I felt like death. I was on the treadmill and had to slow to a walk at times because I was lightheaded. Finally squeaked out 3 miles total... at an average pace of 11:26. Blah!!
Post-run I didn't feel hungry and literally had to choke down my food, which included my snack - Peanut Butter Muscle Milk Bar, 1/2 cup roasted chickpeas, 2 rye crisps.
Lunch - 1 Fuji apple, Egg Salad, 1 rye crisp.
Dinner - I had to work the IU-MSU basketball game in Bloomington in the evening so I packed my dinner.
Cod Salad - Flake a 4 oz baked cod filet and mix with 2 teaspoons of mustard (it's a darn good thing I like mustard!) and a teaspoon of lemon juice. Toss with 1 1/2 cups chopped spinach and 2 tablespoons chopped almonds. Plus I had ANOTHER Fuji apple and 3 rye crisps.
400 calories, 58 g carbs, 26 g protein, 8 g fat
Cod Salad
I ate my dinner in the car then picked up J from her dorm to take to the game. She hadn't eaten so I bought her food at the game. Papa John's pizza. I wasn't hungry but the smell of garlicky dough made me want to eat just to taste the food.
By the time I started home, I was freaking HUNGRY! Luckily I was too tired to do anything about it. Got home at midnight and flopped into bed.
Totals for Day 3: 1210 calories consumed, 178 g carbs, 64 g protein, 31 g fat
I expended 1500 calories for a deficit of 290 calories.
I've pretty much decided I'm not going to hit my carb number on this diet. That was my whole issue about dieting while training. I didn't think I'd get enough carbs to fuel my workouts. My priority now is weight loss though so I guess my workouts may suffer a bit.
I was pretty much wiped out today.
Sunday Feb. 4, 2018
Today was my rest day from running. Knowing I wouldn't have the extra calorie expenditure I made a conscious effort to curb my calories. Ate a "big" breakfast though because I was so wiped out on Saturday. I also slept in and didn't have breakfast til 9:30 am so I ended up only eating three times.
Breakfast - Apple Walnut Parfait.
Lunch - Cod Salad with 1 rye crisp.
G had a matinee show she was dancing and I was volunteering so I ate my lunch in the car before the show. Then, I had to prep the snacks that were being served during the show. I had to pass on some absolutely lovely black and white cookies that one of the businesses had made for the show. Luckily I wasn't hungry, but normally I would have helped myself to a cookie...or two... for the taste.
Drove home after the show and had dinner.
Dinner - Cod Salad with 2 rye crisps.
I brushed my teeth after dinner so I wouldn't eat anything else.
Totals for Day 4: 895 calories consumed, 81 g carbs, 68 g protein, 36 g fat
I expended 1200 calories for a deficit of 305 calories.
Admittedly, I was hungry at times today.
Monday Feb 5, 2018
So... my health nut 900 year old daughter decided she liked all the food I was eating on my new diet so she's been eating all the same food and I did not buy enough. I ran out of apples this morning. Between the two of us we have gone through over 6 lbs of apples in the last 4 days.
Breakfast - Spinach Egg Scramble
I decided I definitely was not going to go running until I had eaten more so I went grocery shopping instead. Picked up more apples, spinach, Icelandic yogurt, rye crisps and food for Phase 2 that starts tomorrow. I was starving by the time I got home.
Lunch - Sautéed Greens over Baked Cod.
Snack - Apple Walnut Parfait. I ate a big snack because still I was terrified I might crash again on the treadmill like I did on Saturday.
Took G to Carmel then hit the Y for my workout. Got 6 miles in without a problem. Admittedly, I was WAY exhausted afterwards and spent some time lying on the locker room floor.
Post-Run - Peanut Butter Muscle Milk Bar.
I had packed my dinner to take with me to Carmel but I didn't feel like eating much after running and then forgot about it. Driving home though, I realized I was starving.
Dinner - Cod Salad with 2 rye crisps.
Totals for Day 4: 1275 calories consumed, 107 g carbs, 95 g protein, 61 g fat
I expended 1800 calories for a deficit of 525 calories.
I was hungry at times today but, more than anything, was totally wiped out by the time I got home from Carmel and passed out on the couch as soon as I was done eating.
Tuesday Feb 6, 2018
This morning was the moment of truth. I weighed myself as soon as I got up, just like I had done on Day 1.
134 lbs.
NO WAY!! No freakin' way I lost 4 lbs in 5 days... unless it was mostly water.
I weighed myself again after breakfast. 134.2 lbs. Hmmm. Scale must be right but I'm still wondering how much of that is water.
Looking at what I ate every day and the corresponding calorie counts, I can honestly say I had been consuming at least 3000 calories (or more) a day lately. Runner's World recently had an article called "The Common Eating Habit That's Secretly Doubling Your Calories." It's an eye-opener. You can read it HERE.
Today starts Phase 2. Another 5 days and I get to eat different food. We'll have to see if the weight stays off!
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