blacKandi Fitness

So, I’ve been struggling to get the right amount of calories in for the past four weeks and it’s just not happening. Also, I have to be honest with myself and say that my weekends have been a mess, eating-wise, as well. This weekend alone I ate at Red Lobster’s and IHOP (again). I only ate once a day this weekend which is not good either. I did get my waters in as well as sodas and lemondades…bleh! I am determined to stay on track this week and this weekend that is coming up. This means when I go out shopping on Saturdays that I will only order salads and a non-meat/non-poultry protein. The meats and poultry at franchises and other restaurants are high in caloris and in sodium mostly. Just because it’s chicken breast doesn’t make it healthy to eat.

Today, I received my The Eat-Clean Diet Cookbook and I’m going to take a look at it and start planning my meals out for the next two weeks as well as new shopping lists and make up a schedule as to when I need to visit the supermarket. Right now, I’m so unorganized with this as Tosca said, “Diet is 80% of your weight loss and transformation program.” I need to get this together. I need to get my refrigerator looking at Tosca’s for real.

Moving on, I need to figure out what my caloric intake should be. I did this before it helped me to drop that last 5lbs I needed to drop to reach my first weight loss goal. Here are my new calories in and calories out calculations…175lb x 14 = 2450 – 500 = 1950. So this means that I need to be eating about 1950 calories per day to drop 2lbs a week with burning 500 calories per day with exercise. 1lb of fat = 3500 calories. So my weekly deficit is 7000 calories and I can handle that. I will just need to do more cardio. I need to drop at least 10lbs…get down to 165lbs and then readjust that cardio so I can really focus on gaining muscle mass. Easier said than done right? Well, this leads me to get my meal plans together. This also leads me to look at how many calories I’m burning through exercise.

I created a simple spreadsheet where I can track my calorie intake and calories burned. It also shows my fitness minutes. I added in fields where I can track my fitness activities, run mileage and notes. The spreadsheet is setup week by week, but it’s not finished yet. I have to add in all of the weekly spreadsheets and try to figure out how to make a totals worksheet. I want to see a total off everything and once I figure that out and add it to the template I’ll share with all. It’s really simple, but effective.

I am not burning enough calories when I’m out running. I would have to run for about 01:30 in order to burn enough calories to decrease my deficit. In 20 mins of interval running I can burn about 165 calories and that has to last continuously for 1 hour and 30 mins. This is too long, so I’m going to just stop talking about it and saying I’m going to do it and just do the damn Cardio Kickbox by Jillian
I never exceed a 40 minute run on my C25k days w/ free runs so I’ll need to do that DVD and see how many calories I’ll burn. I’m hoping for around 200 calories in 20 minutes…if not, I’m going to have to break down and buy Turbo Jam. EEEEK!

I received the March 2009 edition of Runner’s World Magazine and I haven’t gotten through half of January and most of February yet. I need to get caught up. I’m sure I’m missing out on a lot of tips that can help me now so I’m going to do that after lunch.

Before I go to get some work done, I just wanted to CONGRATULATE MY STEELERS!!!! And to say that I love you Santonio and Ben! You guys rock and so does all of the team and you too coach!!!! WOOOT!!!!