Goals:
1) Oct 01: 98 lbs
2) Dec 01: 95 lbs (BMI 20.0)
3) Jun 01: 97 lbs (increased muscle)
4) half marathon (21.1k) race time of 2h:10m.
FOOD LOG: http://www.calorieking.com/public/MALENKA/
EXERCISE LOG: https://www.fitbit.com/user/3D7NXS
Basal Metabolic Rate: 975 cal per day
http://www.calculator.net/bmr-calculator.html
New BMI Calculator (U of Oxford): https://people.maths.ox.ac.uk/trefethen/bmi_calc.html
 |
|
|
163 DAY COUNT DOWN TO FINAL GOALS:
Jun 20 to Dec 01 need min. average 400 cal deficit daily.
Day # ymd = lbs (food - xrz) = cal deficit
Day 63 160928 = 104.8 (1428-400) = +27
Day 64 160927 = 106.8 (1657-360) = +296
Day 65 160926 = 105.4 (1628-481) = +146
Day 66 160925 = 104.0 (1657-612) = +44
Day 67 160924 = 103.0 (1172-1058) = -989
Day 68 160923 = 100.6 (1868-793) = -28 (social meal sushi)
Day 69 160922 = 100.8 (1215-684) = -572
Day 70 160921 = 101.4 (755-752) = -1100
Day 71 160920 = 102.6 (712-825) = -1217
Day 72 160919 = 102.4 (1343-412) = -172
Day 73 160918 = ???? (away-735) = -0 (no data; social meals)
Day 74 160917 = ???? (away-697) = -0 (no data; social meals)
Day 75 160916 = 103.8 (away-707) = -0 (no data; social meals)
Day 76 160915 = 104.8 (1378-858) = -583 social meals; AceK
Day 77 160914 = 104.0 (1327-646) = -422
Day 78 160913 = 105.2 (984-676) = -795
Day 79 160912 = 104.8 (1352-373) = -125 (high AceK)
Day 80 160911 = 103.8 (1297-881) = -687
Day 81 160910 = 102.2 (1289-1282) = -1096
Day 82 160909 = 102.8 (1455-652) = -300
Day 83 160908 = 104.6 (1182-634) = -555 social meal
Day 84 160907 = 104.2 (1358-625) = -370
Day 85 160906 = 106.0 (1424-602) = -281
Day 86 160905 = 105.2 (1317-513) = -299 (hungry, high AceK)
Day 87 160904 = 103.8 (1616-1029) = -516 (hungry, high AceK)
Day 88 160903 = 104.6 (1120-1401) = -1348
Day 89 160902 = 102.6 (1207-729) = -625 (hungry)
Day 90 160901 = 101.6 (998-701) = -806
Day 91 160831* = 101.8 (851-450) = -600
Day 92 160830* = 104.2 (1016-674) = -761
Day 93 160829* = 104.2 (992-607) = -718
Day 94 160828* = 104.0 (1138-665) = -630 (tired; post >xrz)
Day 95 160827 = 103.6 (926-1358) = -1535
Day 96 160826 = 104.0 (997-796) = -764
Day 97 160825 = 104.8 (925-804) = -982 social meal
Day 98 160824 = 105.6 (885-718) = -936
Day 99 160823 = 105.4 (1128-287) = -262 (tired; PMS hungry)
Day 100 160822 = 105.4 (863-599) = -839 social meal
Day 101 160821 = 104.4 (990-509) = -622
Day 102 160820 = 103.6 (1015-1090) = -1178
*** BMR RECALCULATED***
Day 103 160819 = 103.6 (800-536) = -839 social meal
Day 104 160818 = 103.8 (828-509) = -784 social meal
Day 105 160817 = 104.4 (653-277) = -727
Day 106 160816 = 105.0 (668-493) = -928
Day 107 160815 = 106.8 (882-237) = -458
Day 108 160814 = 105.2 (936-366) = -533
Day 109 160813 = 105.0 (1054-866) = -915 social meal
Day 110 160812 = 104.6 (888-344) = -559
Day 111 160811 = ???? (916-274) = -461 social/travel meals
Day 112 160810 = ???? (784-567) = -886 social meals
Day 113 160809 = 107.2 (608-184) = -679 travel meals
Day 114 160808 = 105.8 (1102-359) = -360 hungry
Day 115 160807 = 105.6 (830-795) = -1068 social meal
Day 116 160806 = 105.2 (959-669) = -813
Day 117 160805 = 106.8 (858-435) = -680
Day 118 160804 = 106.2 (807-262) = -558
Day 119 160803 = 106.4 (800-343) = -646
Day 120 160802* = 108.0 (814-234) = -523
Day 121 160801* = 106.6 (1052-676) = -727 social meals
Day 122 160731* = 107.0 (684-976) = -1395
Day 123 160730* = away (~-500)
Day 124 160729* = away (~-500)
Day 125 160728* = 109.4 away (~-500)
Day 126 160727* = 109.0 (968-381) = -516
Day 127 160726 = 109.4 (980-288) = -411
Day 128 160725 = 109.2 (1015-252) = -340 (tired; PMS hungry)
Day 129 160724 = 109.8 (725-814) = -1192
Day 130 160723 = 108.2 (987-1557) = -1673
Day 131 160722 = 110.2 (932-301) = -472 (social meal)
Day 132 160721 = 110.2 (784-543) = -862 (social meal)
Day 133 160720 = 112.0 (929-768) = -942
Day 134 160719 = 111.8 (906-258) = -455
Day 135 160718 = 113.2 (1091-269) = -281
Day 136 160717 = 111.8 (1182-1083) = -1004
Day 137 160716 = 110.6 (1147-1042) = -998
Day 138 160715 = 111.6 (706-369) = -766
Day 139 160714 = 112.6 (841-358) = -620
Day 140 160713 = 113.6 (1011-687) = -779
Day 141 160712 = 113.6 (817-404) = -690
Day 142 160711 = 112.8 (853-190) = -440
Day 143 160710 = 113.0 (1063-563) = -603 (social meal)
Day 144 160709 = 111.4 (926-520) = -697
Day 145 160708 = 111.8 (865-327) = -563
Day 146 160707 = 111.2 (913-242) = -432
Day 147 160706 = 112.0 (1206-293) = -190
Day 148 160705 = 112.8 (827-380) = -656
Day 149 160704 = 113.8 (934-435) = -604
Day 150 160703 = 111.8 (1301-368) =-440 (social meal)
Day 151 160702 = 111.8 (1104-887) =-886 (social meal)
Day 152 160701 = 109.8 (986-930) = -1047
Day 153 160630 = 111.2 (685-265) = -683
Day 154 160629 = 112.2 (558-302) = -847
Day 155 160628 = 113.4 (780-250) = -573
Day 156 160627 = 114.6 (734-273) = -642
Day 157 160626 = 117.2 (1263-1145)=-985
Day 158 160625 = 115.6 (1970-722) = +146 (social meal)
Day 159 160624 = 116.0 (1336-630) = -397 (social meal)
Day 160 160623 = 115.0 (1703-783) = -183 (social meal)
Day 161 160622 = 115.2 (1202-208) = -109 (tired; social meal)
Day 162 160621 = 115.2 (1314-793) = -582
Day 163 160620 = 117.2 (1273-763) = -592
...............160428 = 121.6 lbs (25.5 BMI)