**OBM: Day 17 Mon 11/03/2008 (One Big Meal)**
168: weight 11/4
175: end of refeed 10/20
173: begin REPAIR 8/25
Simpler and less time consuming reporting structure:
2 links are in signature line: Google spreadsheet and fitday.com food)
Acknowledgement:
- I took action to simplify my reporting structure.
- I met my calorie target yesterday.
- Less than 50 cal chocolate as promised
Comments (One Big Meal)
1. I really learned the lesson of how sleep affects metabolism yesterday. I stayed up til 4am reformatting my computer Sunday night. Monday I was a zombie all day. I am sure my metabolism was working 1/2 time or less all day, burning 1/2 or fewer calories it normally would. So it's not only the weight you lose while sleeping, but also the LOW state of NEAT I am in all day. And I was "too exhausted to exercise..." So a good lesson learned. I wouldn't have been aware of this if I hadn't read Leigh's books.
2. I am going to an Obama Election Celebration tonight ... or a wake if he loses ... I promise to count all the calories I consume. I have planned a low calorie, high protein breakfast and lunch to have extra calories for tonight. I will not go more than 200 calories over my Target 1375. I will not eat at home AFTER the party from my emotion.
To Do Better today:
Increase water!
Increase sleep!
Your new format looks quite pleasing to the eye... .
... but did it (the new format) make you want to go to the spreadsheet link?
I guess for ME, the log works, because I still have the data daily updated. I guess for others, it's up to them how much they want to see my progress as a way of understanding their progress or for whatever reasons to read my log... I know I read others' logs to understand and learn more about being effective and healthy.
Quote:
Originally Posted by Espi
hopefully Obama will win
85% of the Dutch are in favour of Obama.
This country seems to have a lot more stupid or uneducated people than Europe does.
Van Buuren wasn't it? (I could cheat and look it up but didn't )
Etana you caught me redhanded.
I looked it up after you mentioned it.. the sheets are good, but I'd recommend to put PCF in 3 separate columns.. at least that's what I do and then have the spreadsheet calculate %s and even grams/kg BW for PCF. But then again, i'm a spreadhseet-freak .
Van Buuren wasn't it? (I could cheat and look it up but didn't )
Etana you caught me redhanded.
I looked it up after you mentioned it.. the sheets are good, but I'd recommend to put PCF in 3 separate columns.. at least that's what I do and then have the spreadsheet calculate %s and even grams/kg BW for PCF. But then again, i'm a spreadhseet-freak .
I bet that's the Dutch spelling, right? We spell it with only one "u" here.
Sadly, he wasn't one of the more sensationaly American presidents. Oh, well.
...the sheets are good, but I'd recommend to put PCF in 3 separate columns.. at least that's what I do and then have the spreadsheet calculate %s and even grams/kg BW for PCF. But then again, i'm a spreadhseet-freak .
Excellent suggestion!! I just changed it.
Now how can I
(1) have the spreadsheet calculate %s ?
(2) have the spreadsheet calculate grams/lb. BW for PCF
Could you send me a spreadsheet by PM or email or attachment to describe what you mean? Would I have 3 extra columns (1) and 3 extra columns for (2)?
Do you know how I can show a smaller spreadsheet right in this message? Like a screen capture or something? I've seen people post spreadsheet/tables right in their messages. It's fine for me to have the link, for my seeing my results. But for this public log I think the links are pretty useless, a table right in the message is much more handy.
I'm okay with spreadsheets and great with graphics and techie stuff. Thanks!
Do you know how I can show a smaller spreadsheet right in this message? Like a screen capture or something? I've seen people post spreadsheet/tables right in their messages. It's fine for me to have the link, for my seeing my results. But for this public log I think the links are pretty useless, a table right in the message is much more handy.
I'm okay with spreadsheets and great with graphics and techie stuff. Thanks!
Etana,
I don't think that links are useless or that a table in the message is better. If I used a web based recording program I'd just be linking mine. I like the look of your log it's easier for me to read. The google spreadsheet looks fine.
I think using the link makes your info actually more visible not less so. Before you had so many fonts and colors it was hard sometimes to pick out and separate everything and if I was short on time I'd gloss over a lot of the details at the bottom of your posts. With the spreadsheet everything is all together instead of in individual posts.
I'm not on my Windows side but I think the screen capture program I use is called MWSnap. It's free and very easy to use.
First... hurrah for your new president.. didn't stay up all night but went asleep at 2am (so 2hrs less than normal)
Then your Qs:
(1) have the spreadsheet calculate %s ?
multiply carbs by 4 , divide by calories but put . 2 points further
Suppose column A is weight
column G is calories , H is carbs , I protein J fats, then you put
Now use:
K for % carbs, L % protein M % fats and
Then % carbs for cell K3 =100*((H3*4)/G3)
% protein for cell L3 =100*((I3*4)/G3)
% fats for cell M3 =100*((I3*9)/G3)
(2) have the spreadsheet calculate grams/lb. BW for PCF
Same thing, but now w/o the 100 and using weight, so this is an very simple equation.
Make 3 new columns, like
N gCarbs/kg O g protein/kg , P g fats/kg (or lbses of course)
g/lbs carbs for cell N3 =H3/A3
g/lbs protein for cell O3 =I3/A3
g/lbs fats for cell P3 =I3/A3
This is just an example. Scientifically speaking using a guidance like g/kg (or g/lbs) is better, but I just like to look at %s too as it 'feels' more familiar and I see what fuel mix I run best on.
[quote=Espi;639001]First... hurrah for your new president.. didn't stay up all night but went asleep at 2am (so 2hrs less than normal)
Champagne at 11pm last night... We were all so relieved, so excited, so proud. Democracy is still alive in America... Some of us thought fascism was taking its place, as in early Nazi Germany.... With Bush's Patriot Act, etc.
Hillary would have been okay, I liked her better 10 years ago. She's a fighter, and I felt we need a diplomat and someone with a global view = OBAMA!
(2) have the spreadsheet calculate grams/lb. BW for PCF
Same thing, but now w/o the 100 and using weight, so this is an very simple equation.
Make 3 new columns, like
N gCarbs/kg O g protein/kg , P g fats/kg (or lbses of course)
g/lbs carbs for cell N3 =H3/A3
g/lbs protein for cell O3 =I3/A3
g/lbs fats for cell P3 =I3/A3
This is just an example. Scientifically speaking using a guidance like g/kg (or g/lbs) is better, but I just like to look at %s too as it 'feels' more familiar and I see what fuel mix I run best on.
WHEW!! I am really a beginner with formulas, fly by the seat of my pants, but I DID IT! I got the percentage columns. Thank you SO much. I want to be familiarizing myself with what gm fat-carb-pro is in 1375 cal, but I'm much more familiar with percentages: 30%-30%-40% for example...
If you look at my spreadsheet, I had to translate to MY columns, but I have the percentages and that tells me the story that I'm not eating enough protein very clearly...
QUESTION:
Espi, I don't think I understand what you're suggesting in the second example pasted above. .. Is that JUST the columns of fat grams, carb grams, and protein grams that I have listed in columns J, K, L of my spreadsheet?... or is this something else...
why am I counting: "calculate grams/lb. BW for PCF"
Grams per pound of my bodyweight? huh?
I wind up not needing to learn the math since it gets tabulated in fitday.com so I got lazy about the math.
**OBM: Day 18 TUES 11/04/2008 (One Big Meal)**
1882 actual calories; 1375 target
171: weight 11/5
175: end of refeed 10/20
173: begin REPAIR 8/25
Simpler and less time consuming reporting structure:
2 links are in signature line: Google spreadsheet and fitday.com food)
Acknowledgement:
- I counted my food after the OBAMA Election Night party
- I didn't overeat excessively
Comments (One Big Meal)
Obama won the election! We are not going into the depths of fascism. It's been horrible here in America (in my opinion). My friends are out of work with no health insurance.
No exercise 2 days in a row. Still not enough water.
To Do Better today:
Increase water!
Increase sleep!
**OBM: Day 19 Wed 11/05/2008 (One Big Meal)**
1377 actual calories; 1375 target: GOOD
171: weight 11/5
175: end of refeed 10/20
173: begin REPAIR 8/25
2 links are in signature line: Google spreadsheet and fitday.com food)
Acknowledgement:
- I exercised: jazzercise, I love it!
Comments (One Big Meal)
I need to exercise every day, today through Sunday. Still not enough water. Protein not high enough. I'm slipping out of compliance. The scale was UP 3 pounds after last night's party. I am going to post the OBM Rules in my next post. I want to up compliance and up results.
To Do Better tomorrow:
Increase water!
Increase sleep!
I'm on a Mac. I know how to do a screen capture. I just don't know how to get it here in the message.
You can upload your screenshot into photobucket and post it the same way you do a photo. I also have been playing with the paper clip under the advanced posting options. I think it does thumbnails and you can upload directly from your computer. I'm definately not the most computer savvy person so may not be the best person to answer this.
I CAN DO THIS !!! BACK TO THE RULES.
Compliance brings RESULTS!!!
This is what I need: a reminder of what MY COMPLIANCE looks like:
1. FOOD: ONE BIG MEAL no cheats
A. 1375 calories is 35% deficit
B. 1g x GOAL BW in protein and .25 g x GOAL BW in fat.
Meaning for every 4 grams on protein that is 1 gram of fat. That is it, everything else can be carbs or more fat and protein.
Comments:
My fat has been way too high and my protein too low
My protein should be 145gm and my fat should be 36gm
____________________________
2. My Training from Julie Keen, PT:
A. 2-3 days aerobics, 45-60 min (jazzercise, walk, swim, etc)
B. 5 days Mobility/recovery work, foam roller
C. 2 days resistance
D. NEAT, everyday general activity level increased
E. 2 rest days
____________________________ 3. Water: 1 gallon per day
COMMENTS: I'm managing 10 cups
___________________________
4. My extra CHALLENGE...
An everyday training challenge from Leigh ....
Max Out Push Ups 3 times/ day
I CAN DO THIS !!! BACK TO THE RULES.
Compliance brings RESULTS!!!
Your most important value for knowing the grams per lbs BW is protein.
All you need then is create another column next to O (before the exercise)
and use : =L18/G18 for e.g Nov 5.
It's a bit tricky to see how much protein you'd need. They often say 1g/lbs BW but when you're juicier, you are better off going by 1g/lbs lean body mass.
Your most important value for knowing the grams per lbs BW is protein.
All you need then is create another column next to O (before the exercise)
and use : =L18/G18 for e.g Nov 5.
It's a bit tricky to see how much protein you'd need. They often say 1g/lbs BW but when you're juicier, you are better off going by 1g/lbs lean body mass.
Oh, I see what you're driving at: If my goal weight is 145, then my target protein is 145gm... that's all... I don't think I'll put that in the spreadsheet, unless I change my target weight lower at some point, which I doubt. 145lbs would be very nice for me.
The equation with the double parantheses, and the column letters different from my particular spreadsheet, so I couldn't refer, was too abstract for me... As I said, I rarely use Excel formulas, so I'm not fluid with them, but I do love their power.
thanks! I love the percentages f-c-p added to the table. I LOVE the table SO MUCH MORE than the daily log reporting because you can see PATTERNS.
173: weight 11/6
171: weight 11/5
168: weight 11/4
175: end of refeed 10/20
173: begin REPAIR 8/25
I'm up 3 pounds yesterday and 2 pounds today.
disappointing.
I over-ate at the Election Night Party (but total for day was only 1850cal, not that bad), and I ate some candy Halloween, but I counted my calories. I'm gonna do Eat Stop Eat today.
Also, next week I'm having a colonoscophy (1 every 10 years), and I'm on a clear liquid fast for 3 days, so maybe that will help bring my total scale weight down. Ugh. very disappointing.
I wonder if I'm allergic to SUGAR, not gluten or dairy.
Forgot about your colon problems (even though it's glaring at me since it's been in your log all the time). Has this been a problem for you all your life or just later on? What about pre/post malaria? You must have had your share of food indigestions when travelling.. my 5 years!!!
I've been to North-America for 12 months and that was already quite an endeavour: 3 mo. Canada, 5 mo. USA, 3 mo. Mexico & 1 mo. Cuba.. mostly cycling or hitch-hiking.
Anyway.. don't worry about the water weight.. the real problem is that your body is holding onto too much water. Why that is, isn't totally clear.. it could be you are lacking the enzyme that breaks down sucrose into the 2 parts: glucose & fructose. There are people who have a problem here. When this happens, they retain a ton of water..
Being allergic to sugar is outright impossible as an allergy can only be possible with proteins. An allergy is not the same as an intolerance though sometimes the effects can be similar. At least they are for me.
Like with gluten. I'm intolerant to gluten.. and alas also to legumes. The responses are very allergic though: gut pain, joint pain, nasal drip, dry eyes, cracked heels and now also mouth sores and even some eczema at my mouth.. all because I've been eating legumes too frequently (mostly marrow fat peas I've suddenly been turned on to)
I'm sure it is all water weight Etana ... you didn't overeat by 3500 calories x 5 lbs!!
It could also be more food in your colon if you haven't been evacuating.
The key is to find what foods/issues cause both of these things as they will mask any fat loss you have and make you spin your wheels with compliance.
Sleep is a big factor.
Water intake is a big factor.
Sodium/potassium intake is a big factor.
And again we come back to the food intolerance issues ... of which dairy and gluten are the most common.
__________________
Life's a Journey ... Enjoy the Ride!
While salt is a major water weight spiker for others, fiber is what makes my weight jump most of all, especially the legumes which are apparently definitely firmly back on my banned list..
You shouldn't jump ships/approaches so rapidly. Having these spreadsheets below your fingertips will help. Especially when you'd also have graphs too. Anne & Bytsi have those charts and they are all very helpful in recognizing trends.
You shouldn't jump ships/approaches so rapidly. Having these spreadsheets below your fingertips will help. Especially when you'd also have graphs too. Anne & Bytsi have those charts and they are all very helpful in recognizing trends.
Thanks, Julie and Espi.
Did you see anything particular to make you think I am switching programs/approaches?
I'm doing ESE today to bring my week's calories back on target of 1375 per day. I'll eat dinner and snack to night. I'm beginning a gluten/dairy free 2 weeks on Saturday 11/8 to Fri 11/21. Within this time, next week, I'm on a clear liquid fast for 3 days; probably have some sugar fruit juice, some miso soup... oops, I think that's on the gluten list, so I'll skip that...
Julie, I'm planning on Indian food: Spincach mushroom masala dosa and onion Utapam, both made with lentil flour, for 11/15 restaurant after I've fasted 3 days. That should be aligned with this gluten/dairy free 2 weeks, correct?
I keep forgetting the affect of water retention. I notice when I have pain, gas pain... but when I'm pain free I think I'm problem free!
**OBM: Day 20 Thu 11/06/2008 (One Big Meal)**
640 actual calories; 1375 target: EatStopEat recover calories
171: weight 11/6
175: end of refeed 10/20
173: begin REPAIR 8/25
2 links are in signature line: Google spreadsheet and fitday.com food)
Acknowledgement: I decided to get back in compliance: food, macros, exercise, water, and I did yesterday
Comments (One Big Meal)
YES food:EatStopEat recover calories average for week
YES training: Jazzercise + mobility, stretch, foam roller (MSF)
YES water:14 (target 16)
NO sleep: 4 formatted new computer
NO extra challenge: pushups
To Do Better tomorrow:
Increase water!
Increase sleep!
You can upload your screenshot into photobucket and post it the same way you do a photo. I also have been playing with the paper clip under the advanced posting options. I think it does thumbnails and you can upload directly from your computer. I'm definately not the most computer savvy person so may not be the best person to answer this.
I saw somewhere that your surgery is scheduled.
Diana
Surgery on 12/10 Wednesday
I'd like to see what success you've had getting attachments to show right in the body of the message.
This is what I'd like to be able to do from your log:
#17 (permalink)
I'd like to see what success you've had getting attachments to show right in the body of the message.
This is what I'd like to be able to do from your log:
#17 (permalink)
I save the screenshot as a jpg. Upload that into photobucket or similiar. Copy and paste the IMG link into the body of your message. That should bring the photo in. It should be the exact same process you used to upload your photos.
**OBM: Day 17 Mon 11/03/2008 (One Big Meal)**
Obama Election Celebration
... I promise to count all the calories I consume. I have planned a low calorie, high protein breakfast and lunch to have extra calories for tonight. I will not go more than 200 calories over my Target 1375. I will not eat at home AFTER the party from my emotion.
Linear Mode
