Week One Report:Case Study EC
151/66 sq x 705 = 24.4 (normal) BMI ranges 18.5-24.9 normal, 25-29.9 overweight,
151 x 13-15 = 1963-2265 kcal/day guideline for professionals
IBW=130lbs +/- 10%
1450-1700 kcal/day to lose 1 lb per week
lower body workout plus 20 minutes cardio =422 kcals burned/38 minutes
full body weights workout alt upper and lower =400 kcals, sometimes less sometimes more /45-60 minutes
yoga =450 kcals/60 minutes
I think most of this is self explanatory, I included some of the common workouts I usually have in rotation and the calories burned just for reference.
I lost about an inch in my waist and half an inch in the hips and 1.6 lbs as of Saturday and then as of Sunday and today I'm UP .2 lbs from my beginning weight. Saturday night I ate a few appetizer shrimp and then some bread, a few fritos and dip and some cheeses followed by bites of 4 diff desserts. Wow that sounds bad now but it really was a small quantity of each and it was Laydee night with my friends. Oh I had champage and Pimms too. Yesterday I barely ate enough calories and nothing that damaging and yet no budge on what I was sure was bloat. If I was a client and new to this game and had this happen to me I would be severely frustrated at this point. Since I started getting a cough, hoarse voice and sore throat Saturday night and woke up with a full blown ick on Sunday I haven't cared so much. I'll care tomorrow.
It should be noted I went over on kcals twice this week and only worked out twice due to sickness so this wasn't a steller week and I'm doing ok all things considered. This next week's results will be better.
Cookies today turned out literally like dog turds with gobs of while chocolate splatters. Sounds tasty right?
It's really nice to hear that someone I respect thinks I'll be a good dietitian, thanks M@rla!