First Post. more to come

Greetings,

To get everyone up to speed, this is the diary for Day 2 of the "2006 Challenge".
If you wish to join, you may. I am joined with some folks at work at this point in time. We are cheering each other on and being our own heros in this challenge.

Everyone has their own personal goals. Here are my beginning stats and goals:

As of Jan 8, 2006:
Weight = 470 lbs
Chest = 59 inches
Waist = 65.5 inches
Hips = 66 inches
Body Fat % = 30%
TDEE (Total Daily Energy Expenditure) = 3131.13 calories

Ideal Weight (for first goal)= 413.92 lbs
lbs to lose (for first goal) = 56.08 lbs


Diary for Day 2.

I have fashioned a calorie counting diet by using a combination of calculations and body composition notes from the "Burn the Fat, Feed the Muscle" book by Tom Venuto, along with the concepts of diet plan from "HealthPointe 2.0 guide" and also used the shopping list and meal plan from the "Curves for Women handbook". My diet plan is a personalized combination of many resources that match and make sense.

Also, a 30-minute minimum workout per day is part of the challenge. Starting our with 'speed walking' around a track at first, to later incorporating elliptical machines and weight machines.

It takes 3500 calories to create a pound of fat. This is also true in reverse. To lose a pound of fat, you need to burn 3500 calories of energy past your daily energy expenditure, which is the rate that your body uses energy to keep your body running.

To lose weight, Tom Venuto tells us that we need to calculate our individual TDEE and through diet and exercise, balance this number so that you are burning more calories per day than you are eating. He cautions us that we should not overdo this so that the body feels like it is starving. Venuto indicates a calore deficit of 20%, not to exceed 1000 calories per day will give the body the fuel it needs, while facilitating a loss of weight.

Based on my calculations, I am planning on the following Calorie intake per day:
Calories = 2500
Pro (% cal) = 45.00%
Carb (% cal) = 30.00%
Fat (% cal) = 25.00%
There are a miriad of additional information regarding this plan, including calorie breakdown, timing for meals, food choices good and bad, motiviational tools, goal planning, eating out helps, etc. If time allows, I may include this in the diary from time to time.

More information on How Calories Work = http://home.howstuffworks.com/calorie.htm/printable


Based on the 2500 calorie intake, here is today's (Wednesday) meal plan:

Breakfast

• whole wheat bread
• canadian bacon
• egg substitute

Snack

• deli turkey breast
• string cheese

Meal #2

• Lean Cuisine Dinner
• grapes
• deli turkey breast

Snack

• celery stalk
• peanut butter

Meal #3

• brown rice
• pork loin
• broccoli, cooked
• soy sauce
  

Snack

• protien bar

I feel really tired and run down today. I feel as if I hit a mack truck, and my back and legs hurt. I went to the gym and 'power walked' (kind of like speedwalking, but more power, less speed) for 30+ minutes, then sat in the dry sauna, showered, and returned to work. I feel ok now, but still feel like I am 2nd day into a hard struggle. I hope this feeling goes away after a few days.

Well, that is all for today. There is more, but i will leave my musings for later....

Keep reading my blogs..

Chazz