Worked out 22 of the last 31 evenings and slowly increased the load/duration/complexity of the exercises. My muscle tone is definitely getting better. Stamina could use some more work.
Based on the previous month’s data, I worked on my water intake (putting a nice decanter of water on both your eating table at home and on your desk at work helps). Adjusted the potassium and some other guidelines a little based on FNIC recommendations but overall the targets feel right and I have no problem hitting them by eating normally, three meals a day with in-between snacks.
Have to watch the fat intake, the beautiful-weather BBQs are taking their toll. I’m not really storing it, but it is messing with my skin :) Other than that, doing great and feeling great.
Nutrition Summary
1st of May 2009 to 31st of May 2009
Daily Averages over 31 days
Report generated by CRON-o-Meter v0.9.5
General
| Energy | 2513,7 kcal | 100% |
| Protein | 96,5 g | 77% |
| Carbs | 323,6 g | 92% |
| Fiber | 31,4 g | 83% |
| Fat | 82,0 g | 98% |
| Water | 3513,2 g | 95% |
Vitamins
| Vitamin A | 8705,0 IU | 290% |
| Folate | 527,8 µg | 132% |
| B1 (Thiamine) | 2,2 mg | 182% |
| B2 (Riboflavin) | 3,1 mg | 242% |
| B3 (Niacin) | 26,6 mg | 166% |
| B5 (Pantothenic Acid) | 8,7 mg | 173% |
| B6 (Pyridoxine) | 3,5 mg | 271% |
| B12 (Cyanocobalamin) | 7,4 µg | 309% |
| Vitamin C | 238,2 mg | 265% |
| Vitamin D | 147,4 IU | NA |
| Vitamin E | 14,3 mg | 95% |
| Vitamin K | 128,6 µg | 107% |
Minerals
| Calcium | 1216,9 mg | 122% |
| Copper | 2,1 mg | 228% |
| Iron | 16,8 mg | 210% |
| Magnesium | 491,1 mg | 117% |
| Manganese | 7,0 mg | 303% |
| Phosphorus | 1780,4 mg | 254% |
| Potassium | 4320,4 mg | 92% |
| Selenium | 121,9 µg | 222% |
| Sodium | 2869,4 mg | 191% |
| Zinc | 14,6 mg | 133% |
Lipids
| Saturated | 26,9 g | 134% |
| Omega-3 | 2,2 g | 138% |
| Omega-6 | 13,6 g | 80% |
| Cholesterol | 233,4 mg | 78% |
Jun 01, 12:52PM PDT | 0 comments
Successfully restricted calories consumed while keeping up mineral and vitamin intake without supplements and without “missing out” on fine food – just keeping track of how much you are eating and especially what.
As a result I’ve lost a nice sustainable bit of weight (my break-even point is at 2700-2800 kcal or so) and have been in a great mood throughout April. Worked out around an hour at least five days each week, trying to dedicate days to strength, endurance and flexibility.
And look at the awesome report this free software gives you! I guess I need to work on my fiber and water intake but overall I am really happy with the results. Over the past few months I have lost some 15 Kg, I’ve quit smoking a month and a half ago, and I am still losing weight.
Nutrition Summary
1 april 2009 to 30 april 2009
Daily Averages over 30 days
Report generated by CRON-o-Meter v0.9.5
General
| Energy | 2477,1 kcal | 96% |
| Protein | 93,6 g | 97% |
| Carbs | 314,1 g | 80% |
| Fiber | 27,4 g | 86% |
| Fat | 77,6 g | 90% |
| Water | 2958,1 g | 80% |
Vitamins
| Vitamin A | 10772,6 IU | 359% |
| Folate | 639,3 µg | 213% |
| B1 (Thiamine) | 2,9 mg | 241% |
| B2 (Riboflavin) | 4,0 mg | 310% |
| B3 (Niacin) | 31,2 mg | 195% |
| B5 (Pantothenic Acid) | 10,3 mg | 206% |
| B6 (Pyridoxine) | 6,3 mg | 483% |
| B12 (Cyanocobalamin) | 13,6 µg | 568% |
| Vitamin C | 232,2 mg | 258% |
| Vitamin D | 205,9 IU |
| Vitamin E | 24,5 mg | 207% |
| Vitamin K | 156,9 µg | 131% |
Minerals
| Calcium | 1130,7 mg | 113% |
| Copper | 1,7 mg | 186% |
| Iron | 17,1 mg | 190% |
| Magnesium | 398,6 mg | 133% |
| Manganese | 6,7 mg | 291% |
| Phosphorus | 1440,7 mg | 206% |
| Potassium | 3729,3 mg | 107% |
| Selenium | 120,9 µg | 121% |
| Sodium | 2564,6 mg | 171% |
| Zinc | 14,1 mg | 128% |
Lipids
| Saturated | 20,7 g | 103% |
| Omega-3 | 1,3 g | 80% |
| Omega-6 | 8,7 g | 51% |
| Cholesterol | 160,8 mg | 54% |
I don’t know, I think this calorie tracking is not for everyone but for me it has been invaluable – seeing how different foods fill different needs has given me a great handle on weight control and even (to an extent) mood control – a well-fed body which gets some workout is a happy body. And I must say this software has an extensive food database and is easy to use.
Note: I’ve found that recommended daily allowances/recommendation vary a bit by country and even institution. The ones from my country are different from the US FDA and different again from the EU ones. Weird. The ones indicated here (the last row in the tables expresses % of daily allowance/recommendation) are based on what works for me.
May 01, 01:42PM PDT | 0 comments
It is amazing that we book expensive holidays which take us thousands of miles from home when a short distance from here you can find sights worthy of any far-off tourist trap.
The weather has been good lately – perfect for loading some sandwiches and drinks in your backpack, heading out into a random direction from where you live, and finding a nice place to have a picnic.
Apr 13, 02:06AM PDT | 0 comments
I'm doing 25 things
