Tuesday, November 5, 2013

November 5th- Mesurement Madness

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

  • Bust: 49"
  • Chest: 41.5"
  • Waist: 47"
  • Hips: 52.75"
  • Midway: 53.5"
  • Thighs: 27 7/8"
  • Knees: 19 2/3"
  • Calves: 16.5"
  • Upper arm: 17"
  • Forearms: 12 2/3"

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.

Carbs: 55%

Protein: 25%

Fats: 20%

Assuming I eat five times a day the breakdown looks like this:

Gen       Carbs             Protein          Fat       
Grams/ day225g102g36g
Grams/ meal45g20.4g7.2g
Calories/ day903 cals411 cals328 cals
Calories/ meal180.6 cals82.2 cals65.6 cals

After the 28 days I'll switch it to the higher level

Gen       Carbs             Protein          Fat       
Grams/ day300g136g48g
Grams/ meal60g27.2g9.6g
Calories/ day1204 cals547 cals438 cals
Calories/ meal240.8 cals109.4 cals87.6 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.

 

EXERCISE
Calories
Burnt
EXERCISE
Calories
Burnt
Walking 3.5 mph (17 min/mile)
216
Weight Lifting (moderate)
162
Walking 4 mph (15 min/mile)
243
Weight Lifting (vigorous)
324
Walking 4.5 mph (13 min/mile)
270
Tennis
378
Walking/ Jogging
324
Racquetball: casual, general
378
Running 5 mph (12 min/mile)
432
Racquetball (competitive)
540
Running 5.2 mph (11.5 min/mile)
486
Volleyball (non-competitive play)
162
Running 6 mph (10 min/mile)
540
Volleyball (competitive play)
216
Running 6.7 mph (9 min/mile)
594
Beach Volleyball
432
Running 7.5 mph (8 min/mile)
675
Handball
648
Running 8.6 mph (7 min/mile)
783
Basketball
432
Running 10 mph (6 min/mile)
891
Wheelchair Basketball
351
Cross-Country Running
486
Rollerblading/ Inline Skating
378
Running (pushing wheelchair, marathon wheeling)
432
Rock Climbing - rapelling
432
Hiking: cross-country
324
Rock Climbing - ascending
594
Stair/ Step Machine
324
Horseback Riding
216
Ski Machine
513
Skiing - downhill
324
Rowing, Stationary (moderate)
378
Cross-Country Skiing
432
Rowing, Stationary (vigorous)
459
Snow Shoeing
432
Bicycling, Stationary (moderate)
378
Ice Skating
378
Bicycling, Stationary (vigorous)
567
Golf - carrying clubs
297
Bicycling 12-13.9 mph
432
Golf (using cart)
189
Bicycling 14-15.9 mph
540
Gymnastics
216
BMX/ Mountain Biking
459
Water Skiing
324
Circuit Training
432
Whitewater Rafting, Kayaking
378
Rope Jumping
540
Water Polo
378
Aerobics (low impact)
297
Softball
270
Aerobics (high impact)
378
Frisbee
162
Step Aerobics (low impact)
378
Martial Arts
540
Step Aerobics (high impact)
540
Boxing - sparring
486
Water Aerobics
216
Football (touch, flag, general)
Swimming
324
Football (competitive)
486

No comments:

Post a Comment