Today I found the US Navy The Body Composition Assessment guide. Eventually
I want to meet the minimum standards set forth in
this guide for my body composition. This guide also has
a measurement system that estimates your body fat. For men this
is achieved by taking your
waist circumference measurement and subtracting it
from your neck circumference to give you a circumference value.
That value along with your height is then cross-referenced on a
table that gives you an estimated body fat percentage. My current body fat
% off this table. I did find a tool that estimates your
body fat. According to this tool, my current body fat is about 37% .
When I achieve my 6 month goal I will be
at approximately 24% body fat.
I have increased my daily walking goal to 20
minutes daily. This will give me a better chance of reaching my daily step
goal, it will burn more calories, and allow me to track the distance I
walk to see if I am improving my pace easier. Today I went 0.91 miles at an
average speed of 2.3mph. and burned 167 calories.
For breakfast today, I had a cup of 16oz.
cup of coffee with one hazelnut creamer. "They" say,
"Breakfast is the most important meal of the day." but that
is propaganda used by the cereal companies to sell
more products. If I feel I need to
eat anything in the morning I will. When I was in
the Navy most mornings, I had an apple,
2 hard-boiled egg whites, and yogurt. I think that
is something I could start to do again... I just
need apples and eggs and yogurt.
For lunch today, I had a
6" ham on flat-bread sandwich with provolone cheese, lettuce, olives, onions, light mayo, and yellow mustard from subway. This guy prepares
a week’s worth of meals in advance he makes a good point in that you can
save time and money by planning and preparing beforehand. I
think I could at least start preparing a week’s worth
of breakfast and lunch in advance, as it will help keep my wife
and I from eating out for lunch.
Dinner was
family dinner night at my mom's. I had Angel hair pasta with meat sauce, green
salad with garlic-parmesan vinaigrette, sour dough bread with butter,
one beer, and as always fruit salad. It is really easy for me to over eat on
family dinner night but tonight I only had one serving of every thing except
the bread of which I had two. I have to say, though,
I really enjoy spending time with my family on these nights.
Step count: 6238 of 5000 steps
Cal intake: 1627 of 1500 cal
Cal Burn: 932 of 800 cal
Walk: 20 of 20 min
Breakfast is important to jump start your metabolism. When we don't normally eat breakfast and we're over weight, our metabolism gets slow. I've been working out a few months and I notice a big difference in energy and such when I do eat.
ReplyDeletePreplanning is a good idea, one I'll have to try. I fly by the seat of my pants each day. Which doesn't help me make good choices.
Another tip my nutritionist has suggested to limit my starch intake after lunch. I mention this because as delicious as dinner sounded, that was a ton of starch.
I wish you the very best of luck!! You've taken the first step and that's amazing. You'll be back in fighting shape in no time, especially since you've got all that lovely testosterone.
Nicely done Rusy.! I'm going to have to argue with you on breakfast though. It is the most important meal of the day. After fasting for 8-10 hours your blood sugar is low upon rising by eating you stimulate your metabolism and fuel your body for the day. I would recommend a protein smoothie at least. I also recommend not snacking within 2 hours of bedtime. Keep up the great work!
ReplyDelete*Rudy! :)
ReplyDeleteThank you both, I know I need to eat in the morning.
ReplyDelete