Input/Output - Work/Exercise ann food

[cinderelly]

Ok this section scares me a little, I know I can do somethings still to tweak my loss but Im not quite ready and willing yet in that department...

What I want to know is - How many calories should I be eating with the lifestyle I keep...I am a single mom of two - a 12.5 yr old and a 2.5 year old...I hold down a full time job...I am a residential cleaner (clean houses) an average day for me is cleaning 5.0 - 6.5 hours alone...2 night a week my oldest is busy so it is straight from work to running around till after dinner...My oldests choir often is busy 3 - 4 times a week on top of the original practice night... My exercise varies from 30 mins a minimum to 60 mins 6 days a week and burrning between 500 -700 cals a day aside from work...

I eat breakfast and lunch in the car on the go...dinner is my only sit down meal...Not sure if that matters or not...

-Stats (age, height, weight, Body fat %)

28 - 5'2 3/4 - 211.6 - 42.6

-Diet (in detail meal to meal, overall daily caloric intake, ratios)

was 1200 - 1500 - usually 1300 (lowest) 1400 - 1450 (highest)

For the last two weeks been eating 1300 - 1650 (most days average 1650)


-Exercise routine in detail (cardio/weight training)

30 mins a day (minimum) I do Step Aerobics, Elliptical, Yoga, Curves and Walk...I also play tennis when I can with the back board..Oh I also do Richard Simmons videos

-Clear reason and question for the post

How many calories should I eat for the lifestyle I keep

Should I eat more or less, am I eating enough

-Current and overall goal

to get below 200

160 over all


-How long you have been doing what you are doing in diet and routine

Ive been focused and working at it since September/October of last year...

-If you have any medical problems or injuries we should be aware of

I have a bad back that I screwed up whenI was 15...Exercise has strengthed it alot...I can do pretty much anythign, when it gets strained or sore or tight I take a break and focus more on stretching and such...

I thought I should also add...that I eat every 2 - 3 hours, non stop all day...fruits and veggies and lower carb snacks...I eat dinner later and then usually I am done for the evneing

 

[theleip]

Ok this section scares me a little, I know I can do somethings still to tweak my loss but Im not quite ready and willing yet in that department...

Don't be scared

I eat breakfast and lunch in the car on the go...dinner is my only sit down meal...Not sure if that matters or not...

Are you only getting 3 meals a day?

-Diet (in detail meal to meal, overall daily caloric intake, ratios)

was 1200 - 1500 - usually 1300 (lowest) 1400 - 1450 (highest)

For the last two weeks been eating 1300 - 1650 (most days average 1650)

I may sound redundant but I would bounce your calories in a higher range. More like 1600-1900 for right now, then decrease every 20 pounds or so.

30 mins a day (minimum) I do Step Aerobics, Elliptical, Yoga, Curves and Walk...I also play tennis when I can with the back board..Oh I also do Richard Simmons videos

No resistance training? Do you have a reason you aren't doing any?

How many calories should I eat for the lifestyle I keep

Answer stated above

Ive been focused and working at it since September/October of last year...

Have you taken any breaks? Have you been in a caloric deficit sense then?

-If you have any medical problems or injuries we should be aware of

I have a bad back that I screwed up whenI was 15...Exercise has strengthed it alot...I can do pretty much anythign, when it gets strained or sore or tight I take a break and focus more on stretching and such...

I thought I should also add...that I eat every 2 - 3 hours, non stop all day...fruits and veggies and lower carb snacks...I eat dinner later and then usually I am done for the evneing

Aww okay well that answers one of my questions. Are you getting protein in with every meal? Are you eating low carb or do you feel your diet is balanced? Also any focus on good fats at all?

There needs to be some tweaking done to your routine for sure. I will wait though for some of those answers.

 

[cinderelly]

Don't be scared

HaHaHa...thanx


I may sound redundant but I would bounce your calories in a higher range. More like 1600-1900 for right now, then decrease every 20 pounds or so.

Seriously...WOW


No resistance training? Do you have a reason you aren't doing any?

Oh I do use the stability ball for ab exercises and such...forgot to mention that...I rotate all the exercise routines, alot of it depends on time and the kids and such...I need to start using the ball again...

Have you taken any breaks? Have you been in a caloric deficit sense then?

Yes I took a bit of a break around Christmas, 3 weeks burnt right out stopped counting cals didnt exercise for 3 - 4 weeks

Aww okay well that answers one of my questions. Are you getting protein in with every meal? Are you eating low carb or do you feel your diet is balanced? Also any focus on good fats at all?

I think I am pretty well balanced out...I try to be anyway...Protein I dont get enough of...Im sure of that...I was noticing it is low...suggestions ??? I dont eat fish or nuts as my oldest daughter is anaphalatic...Good fats not to sure about...

Is this enough to go on...I can get you meal plans I plug it all into sparks people and my online diary...

 

[theleip]

Seriously...WOW

Yes, that is still a big deficit to allow for a lot of fat loss right now. Of course as you go down in body fat that % would change as well but it wouldn't be for a while. Also if you were eating a lightly higher caloric intake you could focus on getting in better workouts without having a lack of energy and really being able to push through safely. There is a reason why people don't recommend exercise at low caloric rates, you would simply just not be able to do it or at least do it well and in a safe manner.

Oh I do use the stability ball for ab exercises and such...forgot to mention that...I rotate all the exercise routines, alot of it depends on time and the kids and such...I need to start using the ball again...

You can get in a great resistance training workout Full body 3X a week with just a 5,8,10lb set of dumbbells and a core ball. You just have to be doing the right exercises and work each part of your body once. A simple way to start is 3 sets of 12 for each body part. This is a great place for finding core ball and dumbbell exercises.

Yes I took a bit of a break around Christmas, 3 weeks burnt right out stopped counting cals didnt exercise for 3 - 4 weeks

Well you know this is a good thing. It means that sometime recently you have gotten a re-feed, that you haven't been in a constant deficit. It is key to take a break every 12 weeks or so and then start up again.

I think I am pretty well balanced out...I try to be anyway...Protein I dont get enough of...Im sure of that...I was noticing it is low...suggestions ??? I dont eat fish or nuts as my oldest daughter is anaphalatic...Good fats not to sure about...

Nuts are a fat, not a protein. Here is a basic list of macros broken down.

Bad Carbs-White Flour, White Bread, White and Brown Sugar, White Pasta, High Fructose Corn syrup, Maple syrup. Basically you can find all those products in most foods that people eat every day. This is why obesity and diabetes are on the rise. People don’t only eat these things, they eat them all the time and in high amount.

Good Simple Carbs- (have in small amounts early in the day) Fruit (especially berries), honey, granulated date sugar, brown rice syrup.

Good Complex Carbs- (have in small amounts early in the day) Oatmeal, sweet potatoes, yams, brown rice, whole grains, beans, whole grain pasta

Good Fibrous Carbs (veggies, have often especially at night)- spinach, mushrooms, peas, bell peppers, greens, beets, etc.

Bad Proteins (have very rarely, basically protein that has a high fat content) Pork (sausage, hot dogs, ham), High Fat Steaks, High Fat Ground Beef.

Good Proteins-(have one at every meal) Chicken Breast, White turkey, Whey Protein, Soy protein, Egg whites, Bison, Lean steak (filet, flank, lean sirloin) Lean ground beef (96% and above), Tuna, salmon, crab.

Bad Fats-Saturated fats and trans fat (High fat animal products, full fat dairy, margarine, butter, partially hydrogenated oils, basically what you find in most products) Avoid.

Good Fats-Fats from Fish, Olive oil, Avocados, Peanut Oil, Pumpkin seeds, sunflower seeds, and nuts. You can also take fish oil capsule supplements which i highly recommend Udo's for

Is this enough to go on...I can get you meal plans I plug it all into sparks people and my online diary...

You can certainly post up that info an I will take a look at it. What is all listed here should be a good start to set you off to maximizing your efforts and so you don't feel like you are doing this forever.

Good luck.

 

[cinderelly]

This is a great place for finding core ball and dumbbell exercises.

Ok so I should do all these exercise I see in here, just print them out and do them...I bought 5 lb weights, i wasnt sure if with my left hand I could lift weights, but the 5 lbs seems ok...I have tendonitous in my left ring finger, makes it difficult to grasp items and for regular use of my hand/finger but it doesnt usually affect exercise...


You can certainly post up that info an I will take a look at it. What is all listed here should be a good start to set you off to maximizing your efforts and so you don't feel like you are doing this forever.

My menu, a typical week...

Monday

Breakfast
oatmeal breakfast bar, 1 serving 200 0 0 0

Lunch
Bread, whole wheat (including toast), 2 slice 256 47 5 8
Oscar Mayer Ham, 1 serving 34 1 0 7
Cheddar Cheese, 4 slice (1 oz) 457 1 38 28
Apples, fresh, 1 large (3-1/4" dia) (approx 2 per lb) 125 32 1 0
Dinner
tacos, 1.5 serving 330 0 0 0
Spring Mix salad, 2 serving 30 0 0 0

Snacks
Bread, whole wheat (including toast), 2 slice 256 47 5 8
Popcorn, air-popped, 1 cup 31 6 0 1
Strawberries, fresh, 5 medium (1-1/4" dia) 18 4 0 0

1,481 92 44 45
1300 - 1650 146 - 268 29 - 64 32 - 144


Tuesday

Breakfast

toast and p/b, 1 serving 200 0 0 0
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Lunch
Yoguart Tube, 1 serving 60 9 2 0
Baby Carrots, raw, 1 medium 4 1 0 0
Cheese Bagel Sandwich, 1 serving 350 0 0 0

Dinner
Green Beans (snap), 1 cup 34 8 0 2
Tossed Salad, 0.5 cup 11 2 0 1
mac/cheese, 1 serving 200 0 0 0
Chicken Breast, with skin, 0.5 breast, bone removed 249 0 13 30

Snacks
Peppers, sweet, red, fresh, 1 medium (approx 2-3/4" long, 2-1/2" dia) 32 8 0 1
Nabisco, 100 Calorie Pack, Oreo Thin Crisps, 23 gram(s) 100 20 2 1
candy hearts, 1 serving 200 0 0 0
Popcorn, air-popped, 0.5 cup 15 3 0 0
Apples, fresh, 1 large (3-1/4" dia) (approx 2 per lb) 125 32 1 0

CALORIES CARBS FAT PROTEIN
1,689 111 19 37
1300 - 1650 146 - 268 29 - 64 32 - 144

Exercise - Stepper 30 mins
Yoga 45 m,ins

Im gonna start posting my water as well...92 oz yesturday


Wednesday


Breakfast
oatmeal breakfast bar, 1 serving 200 0 0 0
Carrots, raw, 1 medium 25 6 0 1
10 candy hearts, 1 serving 50 0 0 0

Lunch
cheese strings, 1 serving 60 0 0 0
Yoguart Tube, 1 serving 60 9 2 0
Hard Boiled Egg, 2 large 155 1 11 13
toast, 1 serving 110 0 0 0
Peppers, sweet, red, fresh, 1 large (2-1/4 per lb, approx 3-3/4" long, 3" dia) 44 11 0 1


Dinner
Hamburger Helper, 1 serving 340 0 0 0
French Bread, 1 serving 220 0 0 0


Snacks
Oranges, 0.5 large (3-1/16" dia) 43 11 0 1
baked lays, 1 serving 200 0 0 0

CALORIES CARBS FAT PROTEIN
1,508 37 13 15
1300 - 1650 146 - 268 29 - 64 32 - 144

Exercise 30 mins Curves...and guess what I aint doin anymore, LOL...6.5 hours cleaning houses on top of boot camp...Im done for exercise, lol...

92 oz of water!!!



Thursday


Breakfast
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 0 1
waffles, 1 serving 300 0 0 0
Carrots, raw, 1 medium 25 6 0 1

Lunch
baby cookies, 4 serving 120 0 0 0
Yoguart Tube, 1 serving 60 9 2 0
cheese strings, 1 serving 60 0 0 0

Dinner
Chicken Leg, 1 leg, bone and skin removed 156 0 5 26
Baked Potato (baked potatoes), 0.5 potato (2-1/3" x 4-3/4") 73 17 0 2
Peas, frozen, 1 cup 111 20 1 8

Snacks
Carrots, raw, 1 large (7-1/4" to 8-1/2" long) 30 7 0 1
Oranges, 1 large (3-1/16" dia) 86 22 0 2

CALORIES CARBS FAT PROTEIN
1,113 104 8 39
1300 - 1650 146 - 268 29 - 64 32 - 144

Friday

Breakfast

toast and p/b, 1 serving 200 0 0 0
Yoguart Tube, 1 serving 60 9 2 0


Lunch

McDonalds Medium French Fries, 1 serving 380 47 20 4
McDonalds Chicken McGrill, 1 serving 400 37 17 25

Dinner


Mashed Potatoes, 1 cup 162 37 1 4
Peas, frozen, 1 cup 111 20 1 8
Pork Chops (pork loin), roasted, 3 oz 169 0 8 23

Snacks


Lindor Chocolate balls, 2 serving 160 0 0 0
Cheddar Cheese, 2 oz 229 1 19 14
Wheat thins, 1 serving 90 0 0 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 0 1
Carrots, raw, 1 medium 25 6 0 1

CALORIES CARBS FAT PROTEIN
2,078 180 67 80

Thanx so much for your help and info and your time...

 

[tonymcclellan]

Im confused, sorry. None of the totals add up? Calories is 1113, but the totals which I assume are grams dont equal.

Not that that matters so much. I would also up the calories. Do that with larger snacks. Put some nuts with the veggies, or make small salads. If you're cleaning houses, you should have access to a microwave

I would take a look at this: John Berardi - 7 Habits

 

[cinderelly]

I just printed out all exercise for strength training and I will do it tonight!!!

 

[theleip]

Just make sure to pick one exercise for each body part, don't do all of them!

 

[cinderelly]

Just make sure to pick one exercise for each body part, don't do all of them!

Oh OK I would have done them all...LOL...a lil amitious are we...heh heh heh

 

[cinderelly]

[BYou can get in a great resistance training workout Full body 3X a week with just a 5,8,10lb set of dumbbells and a core ball. You just have to be doing the right exercises and work each part of your body once. A simple way to start is 3 sets of 12 for each body part. This is a great place for finding core ball and dumbbell exercises.

Ok so I just started the strength training agian - can you clarify for me - 3 sets of 12 for each body part ? I know it might sound stupid but Im a complete newbie to all this...is it supposta be 3 sets of 12 per body part...if so damn - Ive only been doing one set but I choose 2 or 3 different exercise per body part...is that ok or ???