To Re-iterate the main goal is to lose 100 lbs in 100 weeks. Since that is two years and 2 months I think I need to break it down into much smaller chunks so that i can give myself a reward several times before I reach my ultimate goal and the ultimate prize, (a new wardrobe that I actually like). Before I get to that though I need to get a few things recorded and to set a decent recording schedule.
Height 5 feet 1 inch
Weight 225.8 lbs taken at 9:14 AM in my birthday suit before I eat or drink anything
Directions on how to take these mesurements was found at Super Skinny Me as were all of the following calculators unless I say otherwise.
Also this article suggests you take the measurements every couple of weeks so that will be my recording schedule, twice a month on the 1st and the 15th
Waist to Hip Ratio calculator says mine is 0.89 the recommended ratio is 0.85 or less for women with the ulitimate goal of 0.7 which is the ratio calculated to be considered the most attractive to men
The Body Fat calculator says I am 63.2 % body fat. The site I used suggest this is only a ballpark figure and to get a more accurate picture I can use body fat calipers or have a procedure called Bioelectrical Impedience (BIA) The ideal level for women my age is 16-25 % so I definitly have a lot of work ahead of me. This is one of the caculations I will have to do multiple rewards for.
At this point you may be wondering why I am doing all these calculations. I am doing them because I want to get as accurate as possible image of my current physical shape so that I can have multiple ways to measure progress. The more good news I can generate for myself the better.
Body Type is needed to find an accurate ideal weight. Using the calculator at Super Skinny Me I have been found to have a large bone structure. According to their Ideal weight Calculator I should be in the 125-140 lb range which I already knew. My ultimate goal is 125 lbs but I would be happy with 130 lbs
My BMI is 42.7 which puts me at Obesity level 3 which is the highest the chart goes, in other words in the worst category possible with the most chances of death from some fat related disease. For comparison sakes the chart also says my ideal BMI would be 22- 27
Next comes the final measurements
Basal Metabolic Rate: 1671 calories. This is how many calories my body needs at rest. This is the base the others need to be calculated from.
1) This is without an exercise program:
Maintenance: 2006 calories. This is how much I need to consume to remain at this weight
Weight Loss: 1604 calories. This is the amount I should eat to facilitate weight loss
Extreme Weigh loss: 1203 calories. This is the quick/ kick start level.
2) If I throw in a 3x a week exercise program it looks more like this:
Maintenance: 2298 calories. This is how much I need to consume to remain at this weight
Weight Loss: 1838 calories. This is the amount I should eat to facilitate weight loss
Extreme Weigh loss: 1379 calories. This is the quick/ kick start level.
3) And if I ramp it up to 30 minutes every day it looks like this:
Maintenance: 2737 calories. This is how much I need to consume to remain at this weight
Weight Loss: 2189 calories. This is the amount I should eat to facilitate weight loss
Extreme Weigh loss: 1642 calories. This is the quick/ kick start level.
The doctor has actually suggested the last one and I think for myself this is a good idea; first because it gets me away from the computer for at least half an hour a day and two because if I get to choose which days to work out I'll choose none.
Over 700 days which is the time period I am allowing myself I need a calorie deficet of 500 calories a day. As per normal this is devided into two categories, less food going in and more calories being spent during physical activity.
Just a couple of more things to check. If I go with option 3 and the kick start for 28 days then I need to figure out how many units of fats, carbs & proteins I need to eat to obtain that caloric intake.
Assuming I eat five times a day the breakdown looks like this:
|Calories/ day||903 cals||411 cals||328 cals|
|Calories/ meal||180.6 cals||82.2 cals||65.6 cals|
After the 28 days I'll switch it to the higher level
|Calories/ day||1204 cals||547 cals||438 cals|
|Calories/ meal||240.8 cals||109.4 cals||87.6 cals|
At some point near the end of the 700 days this will become my maintenance diet as well
The last calculator is the exercise calculator or how many calories would I burn in 30 minutes doing a certain activity. For now I copy and paste the list. Tomorrow or the next day I will be back to turn all these calculations into a plan.
Calories Burnt For 30 Minutes Exercise
|Walking 3.5 mph (17 min/mile)|
|Weight Lifting (moderate)|
|Walking 4 mph (15 min/mile)|
|Weight Lifting (vigorous)|
|Walking 4.5 mph (13 min/mile)|
|Racquetball: casual, general|
|Running 5 mph (12 min/mile)|
|Running 5.2 mph (11.5 min/mile)|
|Volleyball (non-competitive play)|
|Running 6 mph (10 min/mile)|
|Volleyball (competitive play)|
|Running 6.7 mph (9 min/mile)|
|Running 7.5 mph (8 min/mile)|
|Running 8.6 mph (7 min/mile)|
|Running 10 mph (6 min/mile)|
|Rollerblading/ Inline Skating|
|Running (pushing wheelchair, marathon wheeling)|
|Rock Climbing - rapelling|
|Rock Climbing - ascending|
|Stair/ Step Machine|
|Skiing - downhill|
|Rowing, Stationary (moderate)|
|Rowing, Stationary (vigorous)|
|Bicycling, Stationary (moderate)|
|Bicycling, Stationary (vigorous)|
|Golf - carrying clubs|
|Bicycling 12-13.9 mph|
|Golf (using cart)|
|Bicycling 14-15.9 mph|
|BMX/ Mountain Biking|
|Whitewater Rafting, Kayaking|
|Aerobics (low impact)|
|Aerobics (high impact)|
|Step Aerobics (low impact)|
|Step Aerobics (high impact)|
|Boxing - sparring|
|Football (touch, flag, general)|