| |
|
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| JUNE_2005____ |
6/1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
21 |
22 |
23 |
24 |
25 |
26 |
27 |
28 |
29 |
30 |
X |
| (all_6") Turkey: 325 RoastB: 335 OvnChk: 375 ChknTyk: 370 ChsStk: 355 Tuna: 430 |
110-cappucino 190-ramen 220-slim fast 140-2Tbsp_ranch_dressing/celerysticks 220-60cal_from_frenchoniondip/160-11cornchips 50-2 bites of pizza, 1 bite of tuna fish 930(930eaten-1870needed= -940 burned) 940burned / 3500cal_in_1_lb_of_fat = .27 lbs lost |
260-cappucino 190-ramen 325-Turkey 140-2_tacquitos 140-2Tbsp_ranch_dressing/ celerysticks 1055(-815) = .50 lbs lost |
350-bagel 75-creamcheese 325-Turkey 33-mayo/60tuna/120bread 963(-907) = .76 lbs lost |
CheatDay 2_pancakes/syrup 2_beefsausagelinks 2_turkeybaconstrips grits/potatoes omelette w/ cheese 440-4taquitos_w/_ranch_dressing 350-cereal 1.5 cheeseburgers celerysticksandranchdressing |
170-cappucino 190-ramen 325-Turkey 400-cereal 1085(-785)=1_lb_lost |
130-cappucino 240-salmon 50-bread 180-ranchdressing 400-cereal 200-chckn_sandwich 1200(-670) |
130-cappucino 190-ramen 220-slim fast 355-ChsStk 50-ranchdressing 300-tunasandwich 240-popcorn 1485(-385) |
130-cappucino 190-ramen 355-ChsStk 400-cereal 1075(-795) -5270_burned_so_far |
cheat day. Gokul buffet |
70-1/2cappuccino 325-Turkey 400-cereal 190-ramen 135-popcorn 1120(-728) |
50-bite_of_cookie_&_2chips 190-ramen 405-Turkey/2xCheese 500-cereal 110-popcorn 1255(-593) (prob. burned more because I was rehabbing today) |
110-cappucino 200-ramen 400-cereal 350-ChknSubway 100-popcorn 1160(-688) |
50-cappucino 190-ramen 370-ChknSand( WE STARTED MAKING_OUR_OWN) 450-cereal 90-popcorn 1150(-698) -7977_burned |
80-cappucino 190-ramen 60-coffee 380-ChknSand 430-cereal 10-popcorn 250-keema/naan 1400(-448) |
95-cappucino 190-ramen 210-ramen 220-slimfast 125-1/2candybar 400-ChknSand 1240(-608) -9033_burned 9033/3500=2.6lbs |
100-cappucino 190-ramen 125-1/2candybar 400-ChknSan 400-cereal 100-popcorn 1315(-533) |
80-capuccino 400-ChknSan 400-cereal 880(-968) -10534_burned /3500=3.0_lbs_lost |
cheat_day 2pancakes 2bacon 2saus potat/grits applejuice 4 hotdogs cereal |
105-cappucino 190-ramen 400-ChknSand 400-cereal 1095(-753) |
105-cappucino 190-ramen 370-ChknSand 400-cereal 165-frappucino 160-peanuts 1390(-458) |
105-cappucino 220-ramen 370-ChknSand 420-cereal 115-1_Reeces_cup 1230(-618) |
120-cappucino 220-ramen 170-tacobell_taco 700-crunchwrap 1210(-638) -13001_burned /3500=3.7lbs_lost |
95-cappucino 600-bread/tomatoes 220-ramen 100-rice 60-coffee 1015(-833 |
110-cappucino 1/4donut-50 Banquet-LOTS ???? |
typical day 1100(-548) |
420-cereal 1000-4_pizza_slices 200-fig newtons. 1620(-228) |
100-cappucino 420-cereal 190-ramen 380-ChknSand 230-candy bar 1320(-528) 15138_burned /3500=4.3lbs_lost |
90-cappucino 220-ramen 70-crackers big Pakistani dinner at Sarah/Atifs ????? |
Big CMS Bowling outing ?????? |
cheated |
|
| Me |
lbs to lose: 14 |
12 to lose |
13 to lose |
12 to lose |
10_to_lose |
11_to_lose |
9_to_lose |
10_to_lose |
9_to_lose |
|
|||||||||||||||||||||
| Wife |
lbs to lose: 32 |
29_to_lose |
| |
|
||||||||||||||||||||||||||||||
| JULY | 11/1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
21 |
22 |
23 |
24 |
25 |
26 |
27 |
28 |
29 |
30 |
31 |
| Turkey(all_6"):_325 RoastB: 335 OvnChk: 375 ChknTyk: 370 ChsStk: 355 Tuna: 430 |
cheated |
cheated | cheated |
cheated | 60-cappucino 190-ramen 380-ChknSand 420-cereal 1050(-798) |
90-capp. 300-brownie 220-ramen 420-cereal 370-ChknSand 1400 (-448) |
190-ramen 350-ChknSand 420-cereal 960(-888) |
190-ramen |
200-ramen 90-cap. 100-roll |
|
|||||||||||||||||||||
| 128 |
128 |
130 |
|||||||||||||||||||||||||||||
| |
|
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| AUGUST | 11/1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
21 |
22 |
23 |
24 |
25 |
26 |
27 |
28 |
29 |
30 |
31 |
| Turkey(all_6"):_325 RoastB: 335 OvnChk: 375 ChknTyk: 370 ChsStk: 355 Tuna: 430 |
|
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|
Many people would say, "Kyle, you
don't need to lose weight." But, they didn't know the 26 lbs I
had put on my gut was giving me so much trouble. I was sucking it
in constantly, and my pants were uncomfortable. I felt bloated
and looked really bad in the mirror every morning. For 4 years I
had been so sick of the weight I had put on "all of a sudden" in my
late 20's. I had been dwelling on it for so long, I finally had
to do something. I also knew my wife wanted to lose weight but
had no motivation. And so when I started, I told her she was
starting to, because we were too young to be already getting old and
fat. She wouldn't mind me telling you this, because she admits
that sometimes the one closest to you is the only one that can be
honest enough to help you.
20 lbs may not seem like a lot to lose when you pretty much still look skinny to everyone who sees you with your shirt on, but even on a slender guy like me, 20 lbs can become quite depressing as explained above. It may sound corny, but I thank Jared and Subway. They gave me the idea by being public, and they had food I could eat everyday that was good, filling, and made it easy. I essentially used the calorie calulator link below, and calculated what my "maintain" calorie limit was for a sedentary man my age and size. Next, I found a meal plan that was
about 600-800 less than
that value. I chose subway because it was low-fat, low calorie,
filling, and tasted good.
Since we are living proof that the weight can drop off
without exercise, we know that the diet is always here for us in the
future. If we see ourselves gain two or three lbs, we can
just jump back on the subway diet for 2 or 3 weeks.Subway also allowed my wife and I to do this and not have to buy hardly any groceries or cook for the last 3 months. I varied the menu as you can read below in my daily chart. But I always tried to keep the calories about the same. By Day 90, I had lost 20 lbs, (from 151 to 131), and my wife had lost 12lbs. (she is losing at a slightly lower rate because she shouldn't go below about 1100 calories a day. I went from 32" waist jeans to 28", a size I havn't worn since early high school. I am used to eating less, I am used to eating healthier, and it has really created a "second nature" to thinking about how much and how many calories I am eating every day. (Just a side note as I am reviewing this in June 2005 about 8 months after I ended this diet. To this day, fast food makes me sick and I feel gross whenever I eat it. And you are listening to the fast food king. I can't hardly eat a whole sandwich anymore, when I use to get 2 or 3 things. I even sometimes throw some of the one thing I buy away, now.) Since my wife still needs to be on the diet another five months or so, I will now go up to my maintain limit, and I am going to use this time, to start incorporating some exercise into our lives, so by the time we quit the "subway" diet, we will be exercising to. A week ago, my mom started the diet. She needs to lose about 60 lbs and has been very depressed about her weight that she put on in her mid - 40's. We keep up with her everyday and I created a website for her to update her daily menu. I feel it really helps to keep a public menu that your friends and family can know about. That way you want to keep up with it because you know other people are checking it and you don't want to look like you were all talk but quit in a week. Keeping a daily chart also help in getting your mind used to thinking about what you are eating everyday, and the calories in those foods. After about a month, the human being can acquire a habit, and eating like this really did become a subconscious kind of thing about about 4 or 5 weeks. Take a look at my moms chart because she's eating a little differently than me. http://kathyprochazka.tripod.com You can view my website or refer others out in the real world to: http://www.kyleanders.info Having the lbs drop off like clockwork was nice, too. I can't eat pork, so I was limited by that at Subway, But just get one of their nutrition menus online or at a store, figure out what will fit for you. I only get cheese on the steak and cheese (but I don't get mayo or chipolte sauce when I get the steak and cheese), and I only get light mayo and no cheese when I get Turkey or roast beef. I also stay away from the higher calorie sandwiches like meatball and tuna. But that doesn't mean you can't have one every now and then. *Individuals lost weight by exercising and eating a balanced, reduced-calorie diet that included SUBWAY® Restaurant sandwiches with 6 grams of fat or less. Their results are not typical. Your loss, if any, will vary. SUBWAY® Restaurants and Kyle Anders do not endorse the diet Jared created and cautions anyone embarking on a weight-loss plan to consult their physician. I, Kyle Anders, only put up this information, I found, for you to use and decide upon under your own free will and do not assume any liability for its healthiness, success, or its truthfulness. |
Kyle -2004 Goal: Lose 26 lbs. Be at 125 like I was when I got married 8 years ago.
Then exercise after that and put on weight in muscle.
Muneera-2004 Goal: Lose 36 lbs.
calorie calculators:
http://www.annecollins.com/calories/calorie-needs-men.htm
male, 151 lbs, 5'8", 31 yr, sedentary = 1991 calorie needs per day to maintain weight
One pound of weight is equal to 3,500 calories.
I need 1990. As of 9/22/04 which was day 113, I needs: 1819
My wife needs 1600. As of 9/22/04 which was day 113, she needs: 1557
I am eating ~1250/day
She is eating ~1000/day
my net loss is ~740/day - 2 lbs every 10 days or 1 lb every 5 days: As of 9/22/04 which was day 113, I am right on: 113days / 23 lbs = (5 days/lb)
her net loss is ~600/day - 2 lbs every 12 days or 1 lb every 6 days: As of 9/22/04 which was day 113, She is nearly right on: 113 / 16 lbs = 7 days/lb
Day 1
2
3
4
5
6
1 week
8
9
10
11
12
13
2 weeks
15
16
17
18
19
20
3 weeks
22
23
24
25
26
27
1
month
6/3
4
5
6
7
8
9
10
11
12
13
14
15
16
6/17
6/18
6/19
20
21
22
23
24
25
26
27
28
29
30
xx
60-2creams
in coffee
705-12"-turkey on parmesean
oregano bread(10 extras than white)
let,tom,onion,
gr.pep,pick,
must,lgtmayo,
0-6-8oz glasses of water.
--------------------
Total cal: 765
60-2creams
in coffee
65 - 1/2 bag baked lays chips
705- same as 6/3/04 sand.
100-cheating (2 bites of cookie, and something else.)
--------------------
Total cal: 930
105 - cheerios(1/2 cup cereal, 1/2 cup milk)
60- chips like 6/4/04
350-6" sub (1/2 of 6/4/04 sand)
100 - cheating
150 - (4/5 of a mediterranean chicken subway salad)
60 - fat free ranch dressing
---------------------
Total cal: 825
350-6"sand
like 6/4/04
40 - 1/3bag of chips like 6/4/04
450 - 1 and 1/2 chicken enchilada Healthy Choice meals
----------------
Totalcal:845
60-2creams
in coffee
420 - 1 and 1/2manicotti HealthyChoice meals
350-6"sand
like 6/4/04
40 - 1/3bag of chips like 6/4/04
--------------------------
Totalcal:87060-2creams
in coffee
420 - 1 and 1/2manicotti HealthyChoice meals
350-6"sand
---------------------
Totalcal:830
60-2creams
in coffee
450- 1 and 1/2chicken enchilada suiza HealthyChoice meals
350-6"sand
like 6/4/04
130- 1 bag of chips like 6/4/04
---------------------
Totalcal: 990
60-2creams
in coffee
450- 1 and 1/2chicken enchilada suiza HealthyChoice meals
350-6"sand
like 6/4/04
350- small bowl of some cheesy chicken pasta and a little bread.
----------------------
Totalcal: 1210
60-2creams
in coffee
800 - had to cheat at lunch, fish sandwich, beans, potato salad.
pretty much a cheat day- forgot I had a bbq that night to go to - had a cheeseburger, a couple oatmeal cream pies, a cheese stick, doritos, a coke.
Total ????
350-6"sand
like 6/4/04
540- 2 HealthyChoice meals
50 - string cheese.
----------------------
Totalcal: 940
We were packing today and yesterday, and wecheated alittleobviouslythis weekend,butwestill didrealwell.Inaddition we are upping our calories to between 1100 and 1200 now that we are use to eating less.
290- 1 chicken & macncheese HealthyChoice meal
190 - fish a small piece of bread
180 - 1-1/2 cups of honey nut cheerios
100 - 1 cup of skim milk
400 - cheating - a few chips, a jello pudding snack, and 2 oatmeal cream pies.
----------------------
Totalcal: 1160
Our menu will essentiallyconsistof:
60 - cream with coffee/tea
180 - 1-1/2 cups honey nut cheerios
100 - 1 cup skim milk
350 - 6" turkey sub
(no cheese, a little light mayo)
450 - 1-1/2 Healthy choice meals.
If I add anything to this on a particular day, or change it, I'll let you know.
--------------------------
Total cal: 1140
60 - 2 creams
350 - 6" turkey sub
290 - chicken alfredoHCmeal
190 - chicken ramennoodles
instead of 1/2 of a HC meal.
24 - sinfuly delicious dessert bites (had to try all 12 flavors the first day,come on!)
180 - 1-1/2 cups honey nut cheerios
100 - 1 cup skim milk
_____________
Total cal: 1194
1160
1160cheated
with a couple of Todd's Birthday snacks, and maybe 8 m&m's
1300cheated
at california pizza kithchen for a friend coming into town
only had the four pieces of pizza that day-nothing else.
Total: ????
cheated at Atifs bbq.
But that is all I ate that day:
2cheesebrgers
1 chicken leg
some bread and hummus
a couple bites of bean pie
Total: ????
1160
Muneera's
mother passed away, and we ate whatever we wanted (within reason) for the next week or so. However, I was working so much on moving, unpacking, and closing my house, that I didn't gain weight
XXX
XXX
XXX
XXX
XXX
XXX
XXX
XXX
Back on diet...
180 - 1-1/2 cups honey nut cheerios
100 - 1 cup skim milk
450 - 1-1/2 Healthy choice meals.
didn't have time for dinner
Total cal: 730
weight: 151
I need to lose 26 lbs of fat, but I'll probably gain muscle by the time we start exercising during the 8 months we will be dieting.
151
148
148
147
147
147
148
147
145!!!
145
145
muneera_weight loss:
lets just say she has a starting weight of: 56 lbs
She needs to lose 36 pounds of fat.
NOTE: her diet is different_than_mine,_in_that_she eats less calories than I do. So the diet you see me eating is not what she is eating. You would have to use the calculator above to find your own baseline and then drop 500 - 600 below that
51
Day 29
30
31
32
33
34
5 weeks
36
37
38
39
6" sandwich
calories
40
41
6 weeks
43
44
45
42
47
48
7 weeks
50
51
52
53
54
55
2
months
57
58
59
JULY
7/1
2
3
4
5
6
7
8
9
10
11
12
13
7/14
15
16
17
18
19
20
7/21
22
23
24
25
26
27
7/28
29
30
31
Our menu will essentiallyconsistof:
60 - cream with coffee/tea
180 - 1-1/2 cups honey nut cheerios
100 - 1 cup skim milk
350 - 6" turkey sub
(no cheese, a little light mayo)
450 - 1-1/2 Healthy choice meals.
If I add anything to this on a particular day, or change it, I'll let you know.
--------------------------
Total cal: 114060 - cream with coffee
180 - 1-1/2 cups honey nut cheerios
100 - 1 cup skim milk
450 - 1-1/2 Healthy choice meals.
200 - 4 cookies
500 - 2 chicken tacquitos
400 - beef and potato burrito from taco bell
Total cal: 1890
X
X
X
X
60 - cream with coffee
450 - 1-1/2 Healthy choice meals.
cal: 510
9 - 1 pretzel
6 - 3sinfuly delicious dessert bites
40 - 3bites of chicken with pecan crusting
1coffee
2meals
3sub
4cereal
cal:1195
1coffee
2sub
3(2 full HCmeals520)
cal:930
1sub
2(2 full meals490)
cal: 840
1cereal
2-6"
3-6"
cal:980
280cereal
400-6'w/cheese
360-6"
410-2cookies
100-2bites of cake
cal:1550
Because I can't find any_of_the frozen_meals on sale that I like my menu will change for a while. My wife is still eating lean cuisines cuz I found them at sams club at a good price and they are ones she will eat
So my menu will essentiallyconsistof:
60 - cream with coffee/tea
180 - 1-1/2 cups honey nut cheerios
100 - 1 cup skim milk
325 - 6" turkey sub
(no cheese, a little light mayo)
325 - 6" turkey sub
(no cheese, a little light mayo)
190 - Chicken Ramen Noodles
40 - 4 tsp of metamucil
-------------------------
Total cal: 1220
If my base is about 1990 cal, and I want to cut at least 700, I can go to 1300 calories and still not feel guilty.
Turkey: 325
RoastB: 335
OvnChk: 375
ChknTyk:370
ChsStk: 355
Tuna: 430
so essentially, everything is fine unless I want tuna, and then I should skip my coffee, and have a little less cereal.
baseline_cals:
1990 ==>
280 cereal
190 ramen
325 Turkey
325 Turkey
50-a few bites of some homeade__ lasagna
cal:1170
(-820)
190 ramen
355-steak&cheese
355-steak&cheese
280-cereal
cal:1180
(-810)
190 ramen
355-ChsStk
370-ChknTyk
280-cereal
cal:1195
(-795)
75-coffee
190 ramen
355-ChsStk
355-ChsStk
280-cereal
cal:1255
(-735)
190 ramen
355-ChsStk
355-ChsStk
280-cereal
cal: 1180
(-811)
280-cereal
325-Turkey
325-Turkey
50-provolone
50-provolone
cal: 1030
(-960)
190-ramen
325-Turkey
325-Turkey
40-metamucil
cal: 880
(-1110)
My_new_baseline
calorie to maintain_my_weight
for a 138 lb man my age is: 1894 cal.
90-coffee
190-ramen
355-ChsStk
355-ChsStk
80- slice of American cheese
40-metamucil
did pilates for 20 min.
cal: 1110
(-880)
90-coffee
300-cereal
335-RoastB
335-RoastB
220-peanutbutter
cookie
190-ramen
cal: 1470
(-424)
190-ramen
190-ramen
50-sugar_free_cocoa
355-ChsStk
355-ChsStk
40-couple bites of chocolate
did pilates for 20 min.
cal: 1180
(-714)
90-coffee
200-ramen
325-Turkey
325-Turkey
280-cereal
100-bites of pullao
cal: 1320
(-574)
90-coffee
500-2 chicken tacquitos
190-ramen
190-ramen
100-half a chicken patty
200-samosa
cal: 1270
(-624)
40-2bitesof chicken patty
355-ChsStk
300-cereal
190-ramen
cal: 885
(-1009)
190-ramen
325-Turkey
325-Turkey
300-cereal
cal: 1140
(-754)
90-coffee
190-ramen
355-ChsStk
355-ChsStk
60-amer.cheese
300-cereal
cal: 1350
(-544)
90-coffee
190-ramen
355-ChsStk
355-ChsStk
60-amer.cheese
300-cereal
60-pasta
cal: 1410
(-484)
150-coffee
200-ramen
355-ChsStk
355-ChsStk
75-small bite of brownie
cal: 1135
(-759)
200-ramen
???-heavy cheating with appetizers at CMS meeting at Molly's
cal: ????
(???)
190-ramen
355-ChsStk
355-ChsStk
300-cereal
cal: 1200
(-684)
190-ramen
480-spaghettios
&meatballs
cal: 670
(-1224)
weight:142.5!!!
145
145
142
142
142
141.5
141
141
140!!!
139
138.5!!!
138
138.5
138.5
139.5
139
140
139
138
137.5
48
male, 135 lbs, 5'8", 31 yr, sedentary = 1871 calorie needs per day to maintain weight
60
61
62
9 weeks
64
65
66
67
68
69
10
weeks
71
72
73
74
75
76
11
weeks
78
79
80
81
82
83
3
months
85
86
87
88
89
90
Typical menu
AUGUST
8/1
2
3
8/4
5
6
7
8
9
10
8/11
12
13
14
15
16
17
8/18
19
20
21
22
23
24
8/25
26
27
28
29
30
31
90-coffee(3_creams)
300-cereal
190-ramen
355-ChsStk
355-ChsStk
-----------------
cal: 1290
Turkey: 325
RoastB: 335
ChknTyk:370
ChsStk: 355
Tuna: 430
baseline_cals:
1871 ==>190-ramen
325-Turkey
325-Turkey
cal: 670
(-1211)
150-coffee
190-ramen
355-ChsStk
355-ChsStk
60-amer.cheese
cal: 1110
(-771)90-coffee
300-cereal
190-ramen
355-ChsStk
355-ChsStk
cal:1290
(-591)
300-cereal
90-coffee
190-ramen
355-ChsStk
355-ChsStk
60-amer.cheese
cal:1350
(-531)
90-coffee
325-Turkey
190-ramen
300-cereal
325-Turkey
-178exercse
cal:1230
(-809)
40-coffee
470-Tuna
470-Tuna
190-ramen
cal:1170
(-701)
190-ramen
90-peantbutr
325-Turkey
355-ChsStk
300-cereal
cal:1260
(-611)
300-cereal
190-ramen
325-Turkey
325-Turkey
30-pringles
200-ppcrn/butter
cal:1370
(-501)
40-coffee
190-ramen
355-ChsStk
355-ChsStk
120-Amer.chs
300-cereal
cal:1360
(-491)
325-Turkey
325-Turkey
100-provolone
80-cheese
190-ramen
cal: 1020
(-797)
40-coffee
(410-ColdCut
40-italianbread
40-mayo,40-cheese)
x 2 = 1060
190-ramen,300-cereal
cal: 1590
(-281)
40-coffee
310-cereal
355-ChsStk
355-ChsStk
190-ramen
cal: 1250
(-621)
120-tea(4creams)
190-ramen
100-SamsClubCheating
355-ChsStk
355-ChsStk
300-cereal
cal: 1420
(-451)
190-ramen
355-ChsStk
355-ChsStk
cal: 900
(-981)
325-Turkey
325-Turkey
300-cereal
40-metamucil
cal: 990
(-881)355-ChsStk
60-coffee
200-ramen
325-Turkey
133-cheese;keemarice
300-cereal
cal: 1400
(-471)
60-coffee
200-ramen
220-icecreambar
80-pretzels
???-freeIndianbuffet
cal: Lots
(+++)
90-coffee
430-bagel/littlecheese
190-ramen
355-ChsStk
355-ChsStk
cal: 1420
(-451)30-coffee
355-ChsStk
500-teddrewes(GaveBlood)
190-ramen
325-Turkey
320-cereal
cal: 1720
(-151)
30-coffee
190-ramen
355-ChsStk
355-ChsStk
300-cereal
cal: 1230
(-641)
90-coffee
190-ramen
355-ChsStk
355-ChsStk
300-cereal
cal: 1320
(-581)
320-cereal
325-Turkey
cheated,
but probably didn't_go_over
my_maintain
calories_much_if_any
????
60-coffee
190-ramen
355-ChsStk
200-pieceofpizza
55-cookie
cal: ~700
(-1181)
150-coffee
190-ramen
400-sourcream_dip/veggies
500-cheating_mextvdinner_chickensaladdip
355-ChsStk
355-ChsStk
cal: 1950
(+79)
100-coffee
200-ramen
200-ramen
200-ramen
355-ChsStk
150-littledebbie
cal: 1205
(-666)
150-coffee
230-ramen
450-tacos
340-tacos
300-cereal
cal: 1470
(-401)
250-coffee
180-1/3bagel,1/3donut
210-ramen
230-cookie
???-cheated at father-in-laws house
cal: ???
300-cereal
200-ramen
355-ChsStk
355-ChsStk
cal: 1210
(-661)
310-cereal
430-tuna
325-Turkey
200-samsclub
snacks
cal: 1265
(-606)
100-coffee
230-ramen
325-Turkey
325-Turkey
300-cereal
cal: 1280
(-591)
130-coffee
355-ChsStk
60-Amer.Chs
200-Salad
400-candy
cal: 1145
135!!!
137
136.5
136.5
136
135
134.5
134!!!
133
133
134
136
133
135
135
133
132
133
135
134
133
131
132
130
46!!!
42??
male, 133 lbs, 5'8", 31 yr, sedentary = 1856 calorie needs per day to maintain weight
13
weeks
92
93
94
95
96
14
weeks
98
99
100
101
102
103
15
weeks
105
106
107
108
109
110
4
months
112
113
114
115
116
117
118
119
120
SEPTEMBER
9/1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
X
Turkey: 325
RoastB: 335
OvnChk: 375
ChknTyk:370
ChsStk: 355
Tuna: 430
baseline_cals:
1856 ==>210-1/2bagel/cheese
450-mexicanTVdinner
150-coffee,100-ThaiSalad
55-cookie/30-biteofcake
200-ramen,710-ChsStk
530-frozen pizza
cal: 2405
(+549)
30-coffee
2hotdogs
1bocaburger
1bagcheetos
1helpingcoleslaw
2chocochipcookies
3vanillawafers
???
cheated
on vacation
cheated
on vacationcheated
on vacationcheated
on vacation30-coffee
900-sonic_Steak_breakfast_burrito
200-ramen
325-Turkey
30-2 bites of an ice creamsandwich
cal:1485
(-371)
80-coffee
200-ramen
355-ChsStk
60-AmerCheeseSlice
300-cereal
cal: 995
(-861)
95-coffee
200-cake
200-ramen
355-sub
355-sub
300-cereal
cal: 1505
(-351)
175-coffee
300-doughnut
355-sub
355-sub
200-ramen
cal: 1385
(-471)
355-sub
210-ramen
300-cereal
200-samsclubsnacks
cal: 1065
(-791)
???-big Indian lunch
120-coffee
200-ramen
370-1/2pizza
370-1/2pizza
300-cereal
cal: 1360
(-496)
574-Sonic_chickenstripWrap
200-ramen
300-cereal
100-chocolate bar
cal: 1174
(-682)
140-coffee
200-ramen
240-ramen
320-1/2frozpizza
260-almost1/2frozpizza
120-cookies
50-other
cal: 1330
(-526)
135-coffee
20-TurkeyBacon
300-cereal
120-cookies
255-TurkeyWrap
220-ramen
230-ramen
50-???
cal: 1330
(-526)
375-waffle/syrup
195-coffee
1050-Comboburrito
from del taco
cal: 1620
(-236)
200-ramen
300-cereal
300-Michelinameal
350-HealthyChoice
cal: 1150
(-706)
300-Michelinameal
200-ramen
380-ChsStk
300-cereal
cal: 1180
(-676)
190-coffee
390-Michelinameal
440-PaneraSandwich
200-broccilicheesesoup
80-chips
100-bread
cal: 1400
(-406)
60-coffee
280-Michelinameal
355-ChsStk
230-ramen
300-shortbread
cal: 1225
(-631)
130-coffee
210-ramen
300-Michelinameal
300-cereal
300-samosa chat
cal: 1240
(-616)
135-coffee
200-ramen
270-icecream_cone
300-HC meal
400-cereal
NEW_BASELINE:
1819 calories
cal: 1305
(-514)
1050-comboburrito
300-cereal
200-ramen
30-coffee
cal: 1580
(-239)
cheated
lasagna dinner & appetizers
1/2chickensalad
sandwich
mixed nuts
cal:????
300-cereal
300-cereal
300-Michelinameal
355-ChsStk
120-slices of cheese
160-McD'syogurtparfaitwithgranola
200-hamburger bun
cal: 1735
(-84)
185-coffee
200-ramen
300-cereal
300-Michelinameal
300-Michelinameal
115-coffee
cal: 1400
(-424)
220-coffee
200-ramen
300-Michelinameal
KFC-cheating???
cal: ????
(???)
300-cereal
300-cereal
200-ramen
300-MMeal
300-MMeal
cal: 1400
(-419)
300-cereal
300-cereal
200-ramen
300-MMeal
470-ravioli
150-pizza
cal: 1720
(-99)
130
134
132
132
131
131
130
130
132
129!!!
128-129!!! I have less than 4 lbs to go.
129
128
128
129
40??
30!!!
She has lost 16 lbs.
male, 128 lbs, 5'8", 31 yr, sedentary = 1819 calorie needs per day to maintain weight
13
weeks
92
93
94
95
96
14
weeks
98
99
100
101
102
103
15
weeks
105
106
107
108
109
110
4
months
112
113
114
115
116
117
17
weeks
119
120
121
OCTOBER '04
10/1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31 Turkey: 325
RoastB: 335
OvnChk: 375
ChknTyk:370
ChsStk: 355
Tuna: 430
baseline_cals:
1834 ==>290-sphagettimeal
200-ramen
355-ChsStk
355-ChsStk
cal: 1200
(-619)
380-SwedMeatbls
500-cheating
355-ChsStk
200-ramen
cal: 1435
(-384)
350-cheating
155-coffee
300-cereal
350-LasgnaAlfredo
300-cheesesandwich
cal: 1455
(-364)
?
?
30-coffee
190-ramen
300-SphagtiMeal
610-ChsStkWrap
cal: 1130
(-689)
345-Turkey
345-Turkey
300-coffee
300-cereal
200-ramen
cal : 1490
(-329)
200-ramen
50-pretzels
cheated
cheated
200-ramen
300-cereal
700-frozenpizza
200-cheating
cal: 1400
(-419)
140-coffee
200-ramen
300-meal
290-meal
200-coffee
100-snickers
-70exercise
cal: 1160
(-659)
160-coffee
c
h
e
a
t
i
n
g
r a m
a
d
a
n
450-McD's_fiestasalad_with_sourcreamandsalsa
160-McD's_yogurt parfait with granola
220-McD's_small french fry
300-cereal
200-ramen
cal: 1330
(-526)
129
127
128
128
126!!!
130
129
30
29!!
Muneera and I eat roughly the same menu. She just has a a6" a day and I have a foot-long.
So for example, if my menu is typically: then hers is:
90-coffee(3_creams) 90-tea(2_creams/sugar)
300-cereal 300-cereal
200-ramen 200-ramen
355-ChsStk (6") 355-ChsStk (6")
355-ChsStk (6") 20-fiber drink
20-fiber drink ----------------------------
------------------------ cal: 965
cal: 1320 -1557
-1819 --------
------- -592 cal per day
- 500 cal per day or 1 lb per 6 days
or 1 lb per 7 days