January 8 sign in
RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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Unlike the guy in the gif., nobody gets tossed out of the UAC team! This is not a 4 strikes and you are out! If you get 4 or more Pass Days in one month, then you do not qualify for that month’s Winner’s Circle.
Since we are working on developing and maintaining thoughtful and healthy lifestyle habits, it takes time to replace bad habits with good habits.
Bluntly, you may fall down a lot while learning a new way to walk.
Since I have covered the UAC essentials and the reporting rules, you should understand that a fail in any one or more areas of accountability earns you a Pass Day for that day.
You can have up to and including 3 Pass Days per month and qualify for the Winners Circle.
You can intentionally choose to take a Pass Day. It’s a handy tool for holidays and family gatherings. But, after awhile, your healthy habits will be so strong that you will find that even during a Pass Day, you may not have a blowout Cheat Day.
A Pass Day is a relief valve in the UAC system.
I don’t earn the Winners Circle every month. Many team members don’t qualify for the Winners Circle but still achieve great success.
This concludes my January exposition on the fundamentals of the UAC. It’s a very healthy place to hang out with wonderful caring and sharing friends.
Everyday, it’s my job to open a new discussion page. Many days it’s just a simple picture or meme.
I thank each of you who have shared so generously!
Rick18 -
Date: January 8
Exercised?: Yes - a 1 hour walk around the local lake, pushing my daughter in her pram. A beautiful start to a lovely day!
Calories?: Yes - under by enough to warrant some fruit salad for dessert
Tracked?: Yes - all tracked correctly.9 -
“What doesn’t challenge us doesn’t change us” - Chaitanya Charan (?)
I want to challenge myself a lot more physically by switching up my exercise choices and intensity, but I feel I need some sport-nutrition guidance before I will feel comfortable doing so.
I also need to know if I am over-thinking this ..... I can give myself "analysis paralysis" over translating very valid theory into day-to-day practice. In this case ... where is the healthy-safe threshold when push-yourself activity burn would consistently bring you under 1000 net calories in? Burning only 251 calories per day would do that .... I already consistently burn over 100 in under 50 minutes most days.
And that DOESN'T include my newly added 7 minute HIIT sessions, as I am not sure that the bike isn't over-estimating ~80 calories burned for that ....
If this is a field you would know about from a training perspective, or have received professional advice about (say from your trainer), please see "What's On Your Mind" for details of my situation.6 -
And that DOESN'T include my newly added 7 minute HIIT sessions, as I am not sure that the bike isn't over-estimating ~80 calories burned for that ....
@BMcC9 I think it's reliable. I burn about 60 calories (calculated by heart rate and VO2max so a reliable calculation) for a 1000m sprint that takes me about 4 minutes. Cycling burns a bit less than running so 80 cals for 7 minutes HIIT looks reliable to me.2 -
where is the healthy-safe threshold when push-yourself activity burn would consistently bring you under 1000 net calories in? Burning only 251 calories per day would do that .... I already consistently burn over 100 in under 50 minutes most days.
There is no threshold dear, you do what you like to do. At the moment I burn around 800-1600 calories a day only of exercise. Then there is my basic alloted 1700 just to keep me alive.
It is obvious at this point that, even if I wasn't in maintenance, I would have to eat at least some of my exercise calories back. The same is for you, if you like whatever sport you do then do it, there is no threshold, just put into account that you shouldn't go too far down on a deficit.
What I mean, there is nothing like a "no more exercise I am going too far below"...there is a "I'm eating some more so I can do more of what I like". Right?
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Exercise - 2h gym cross training / 2k swim
Calories - yes
Tracked - yes
I have arranged things with work so that I can stay two full hours in the gym when I work with my coach. I'm quite happy about it, gym+swim days are usually lighter days I don't necessarily enjoy and I have to rush through the region to do everything...so this is an improvement!10 -
where is the healthy-safe threshold when push-yourself activity burn would consistently bring you under 1000 net calories in? Burning only 251 calories per day would do that .... I already consistently burn over 100 in under 50 minutes most days.
There is no threshold dear, you do what you like to do. At the moment I burn around 800-1600 calories a day only of exercise. Then there is my basic alloted 1700 just to keep me alive.
It is obvious at this point that, even if I wasn't in maintenance, I would have to eat at least some of my exercise calories back. The same is for you, if you like whatever sport you do then do it, there is no threshold, just put into account that you shouldn't go too far down on a deficit.
What I mean, there is nothing like a "no more exercise I am going too far below"...there is a "I'm eating some more so I can do more of what I like". Right?
Soooo this brings me full circle back to my original question .... what are some higher (but quality) calorie / small package suggestions so that I CAN bolster the "I'm eating some more so I can do more of what I like" without feeling like I am force-feeding myself? My main pre-planned go-to evening snack is plain air-popped popcorn with amount adjusted daily to what will bring me to barely over-under PRE-exercise calories in. Then snack readjusted post exercise to leave ~100 out of ~ 125 to 150 not eaten back.
I know this is more of a "what's on your mind" question, but I wanted to catch some of you early-poster training types, like @trimi11041 -
@BMcC9 I could think of PBJ sandwiches, popcorn, fruit, jerky, protein powder, hard boiled eggs, depends what you need for matching your macros.
But to be honest I am not mad about snacks so I prefer to just make my main meals bigger, and no snacking. Personal preference but it's an idea.6 -
@BMcC9 when I need to add some calories, I do a Dannon Light n Lively Greek yogurt + whey protein + chopped walnuts. I vary the amount of whey protein and walnuts depending on how many calorows I want to add. A nice balance of protein and healthy fat. It is also very quick and easy and fairly portable.5
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Exercise: Yes. 3 mile brisk walk
Calories: Yes. I even hot to have a milkshake post dinner because I had eaten too few calories.
Tracked: Yes
Pass day so far: 18 -
@BMcC9 I could think of PBJ sandwiches, popcorn, fruit, jerky, protein powder, hard boiled eggs, depends what you need for matching your macros.
But to be honest I am not mad about snacks so I prefer to just make my main meals bigger, and no snacking. Personal preference but it's an idea.@BMcC9 when I need to add some calories, I do a Dannon Light n Lively Greek yogurt + whey protein + chopped walnuts. I vary the amount of whey protein and walnuts depending on how many calorows I want to add. A nice balance of protein and healthy fat. It is also very quick and easy and fairly portable.
Thank you both! this is the kind of information I was looking for!
@trimi1104 , once I get into a rhythm where I have even a vague idea of "routine zone of calories to cover" I WILL be spreading them across more meals and hours in the day, especially if it is in the multiple 100's But my window for exercise (now that my holiday break is over) is after work before or after supper. So I don't want to up the total pre-exercise calorie spread until I do at least a week-long "time and intensity test" to get a sense of "by ~X how much".1 -
Did I exercise for at least 20 minutes? Yes sis Zumba 30 min
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
9 -
Exercise yes, 10 min quigong, 10 min leslie sansone, 30 min yoga, 50 min walk in daylight! Very cold wind
Tracking yes
Calories yes9 -
20min + Exercise: Yes
Under Calorie Allowance: Yes
Tracked: Yes10 -
Did I exercise for at least 20 minutes? Yes 20 min walk on my lunch break-we have a gym and running track at our office complex but I swerved the gym and had a nice but cold walk in the winter sun.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I’ve only been a part of the group for a few days but it’s keeping my motivation levels high even when I’m struggling with my breathing 😀9 -
3 x YesI'll be reading everyone's comments tomorrow when I get home from work as I have to go to bed now as I have an early start tomorrow night all7
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Did I exercise for at least 20 minutes? Yes .. Circuits
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes8 -
Yes to all 3.
2 walks and hit for 10 mins. Accounting for everything is so hard but makes you think about what you should and should not eat.8 -
Yes x 3 for today and yesterday.6
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Did I exercise for at least 20 minutes? yes, 20 minutes recumbent bike
Did I stay within my calorie budget for the day? Yes, cannot log 104 calories that I had to search the database for, but will add them later when MFP is fixed
Did I keep track of everything I ate and drank? Yes7 -
Tracked? Yes
Calories? Yes
Exercise? Yes, 50 minutes of Spin class
Pass days used: 2/35 -
Yes x 3 for today!
I went back to counting calories along with my WW point counting. I found that I missed not knowing the number. Guess I'll just stay a double tracker for the time being.
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@trimi1104 ... “I'm eating some more so I can do more of what I like"
A light bulb went on when I read this! I see a lot of “I ate to many calories so I had to add in more exercise”
I really dig looking at it through this new perspective of I love my exercise so I need to eat more to keep doing it. I’m new to the world of working out but in the last few months I’ve gotten really into it. I have been a little hesitant to eat back calories but that one little sentence just made everything click. Thank you.5 -
Exercise- Yes 60 minute hi/lo aerobics class at Y, I grapevined up a good sweat
Calories- Yes and I ate back half of my exercise
Tracked- Yes4 -
Jan8
exercise yes elliptical
calories yes
tracking yes.5 -
Yes x 3 today. Looks like the last of our unusually nice days for awhile ... back to reality tomortow with highs in low 20s. It was nice while it lasted!!3
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Yes x 3 today. Looks like the last of our unusually nice days for awhile ... back to reality tomorrow with highs in low 20s. It was nice while it lasted!!2
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1/8
Exercise? Yes, walk for 70 minutes in the village. Overcast today...but milder temps.
Calories? Under by less than 10...but I used no earned exercise calories.
Tracked? Yes5 -
Exercise: yes
Calories: yes
Tracking: yes6 -
Did I exercise for at least 20 minutes? y
Did I stay within my calorie budget for the day? y
Did I keep track of everything I ate and drank? y6
