January 3 sign in
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Did I exercise for at least 20 minutes? Yes - 60 minutes on the mini-trampoline (closed out this round so HAD to keep going! Also did a 5 minute HIIT on my bike this morn PLUS a 7 minute HIIT after supper. Bike takes care of the timing of the resistance changes
Did I stay within my calorie budget for the day? Yes - very much so .... had to increase post supper snack so that post-exercise net wasn't getting too low
Did I keep track of everything I ate and drank? YesRangerRickL wrote: »... If you have been with the UAC for awhile, please share your own personal choices in how you treat exercise calories.
Being on the shorter side (between 5'2" and 5'3" ... told MFP the taller number) my available pre-exercise calories for a sedentary job and a 0.5 lb loss per week keep shrinking and I am down to 1250 pre-exercise calories/day. For now, I have to eat all my exercise calories to "exceed my calorie budget for the day". That way, the exercise calories act as ~ a 125 => 150 calorie buffer beyond just shuffling numbers between meals on special occasion days (which are actually rare for me)
On most days, my evening snack has been determined by what choices will leave plus-or-minus 100 POST-exercise calories in the bank.
If MFP shrinks my base calorie allotment much more as I move through the normal BMI range towards wherever I end up settling as a Maintenance Zone, I expect that I will (first) start aiming to eat back all but 50, and then maybe end up eating back all. It will be whatever keeps the net intake up at a reasonable, healthy threshold. Especially as I am starting to explore doing harder calorie burns as of today.5 -
Did I exercise for at least 20 minutes? Yes, a 60 minute Hatha yoga class, 60 minutes weight lifting, and a 60 minute Barre class.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes7 -
Did 40 minutes walk today.
Stay with in calorie goal.
Logged every bite and sip.7 -
Exercise: yes, weights in the morning, walk at lunch
Tracked everything: yes
Calorie goal: yes
I prelog because I like to make sure my breakfast and lunch will be suitable (calories and protein wise) as I just eat what I pack.
I also eat back most of my exercise calories. When I stick to it, I lose predictably.5 -
Exercise - yes
Within calorie budget - yes
Keep track of all I ate and drank - yes
I find it extremely useful to track immediately when I eat, then as was mentioned by Ranger Rick (is that really your name?), I make eating adjustments for my evening meal if needed, or I do an afternoon workout; I LOVE the ability to add calories by working-out. I use them often and am steadily losing the weight I want to lose while building muscle. On another note - is there a way to reply directly under someone’s post? This is new to me - happy for any help.3 -
Date: January 3, 2019 - 3 day streak!
Exercised?: Yes: another slippy slidey walk on icy sidewalks.... 33 minutes. Hoping to get to the gym tomorrow to mix it up a little, but grateful I'm at least getting out for walks
Calories?: Yes, under goal
Tracked?: Yes - everything... including those tempting chocolate cookies I couldn't resist after supper3 -
Jan 3
Exercise: Yes strength PIT (PIT Partner interval training) 65 min
Calories: yes stayed at budget
Tracking: Yes... as I go it helps keep the Macros balanced.
Eat back calories? Not at the moment as it is a cut cycle. Maintenance weeks I will eat back some if I can...4 -
Exercise. Yes morning workout
Calories. Yes
Tracking yes
I don't log my strength training as with my instructor it is different every time. I wear a fit bit and I will use up to half those calories but I find the estimates frustrating as they often go down during the day as I tend to get most of my activity in early. I am thinking that I will try using the exercise calories on the following day so that I know for sure what the number is but then I would have to manually adjust the calories every day so still not a perfect solution4 -
On another note - is there a way to reply directly under someone’s post? This is new to me - happy for any help.
Alas, no. The best thing you can do is "quote" ... (press the quote at the bottom of the post). That creates a new post with the "quoted" post in a shaded box. I will then sometimes (as I have here) remove the parts of the original post that are not related to.my response.
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Exercised: Yes. Two Jazzercise classes.
Calories: Yes.
Tracked: Yes.3 -
@Sue2bthin The posts are all chronological. Another option to comment aside from the "quote" option described by jan110144 is to simply start your post with the ampersand symbol followed by the team mate you wish to connect with as I have done here. The team mate will then receive a notification that he/she was mentioned in a post.4
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Date: January 3
Exercised?: No
Calories?: Yes - under target
Tracked?: Yes - everything tracked.6 -
1/3
Did I exercise for at least 20 minutes? ✅ Run/Indoor Walking/Yoga/Tai Chi
Did I stay within my calorie budget for the day? ✅
Did I keep track of everything I ate and drank? ✅5 -
Yes x3. Fast and rest day so exercise was walking, handstand practice and 20 minutes of stretching.
These days I don’t eat exercise calories, mainly because my strength training workouts don’t burn many and I’d rather have a slight buffer since I’m not at an aggressive deficit. Once spring hits and I can be more active outside and do more cardio then I do eat them back.4 -
Exercise: Yes, 60 min circuit/strength training class focus upper body and abs.
Calories: Yes, 70 to spare.
Tracked: Yes
On eating back exercise calories, I try to eat half back. But will allow some leaway if it's a special event. Like tonight I went to a hockey game with my family and was able to eat 4 sour candies and some popcorn along with the kids and not feel bad (all tracked of course).
I'm really happy I stumbled onto this challenge when I did. I was spiralling into a deep bingepurge cycle and this has snapped me back. Three days straight doesn't seem like much but it's a big deal for me.4 -
@TeresaW1020 if points works for you...use points!
My goal is to help you reach your goals!
Your friend, Rick2 -
@Sue2bthin Hi Sue,
My MFP screen name is RangerRickL. My real name is Rick Law and I am a lawyer3 -
Did I exercise for at least 20 minutes? Yes -- 58 minutes of strength this morning, and ending the day with almost 14,000 steps.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes4 -
Calories: yes
Tracked: yes
Exercise: yes, 60 min yoga
I try to stay at a small caloric deficit, so do eat back my calories if I’ve earned a lot.
I find that planning my meals the night before and then just adjusting quantities or changes throughout the day is super helpful in staying under my calorie goal.4 -
Exercise: yes
Calories: yes
Tracking: yes4 -
Did I exercise for at least 20 minutes? Yep! Stair climber to warmup, then an hour of weights.
Did I stay within my calorie budget for the day? Yes, way under...appetite was nonexistent today, but tomorrow I will be diligent about hitting my protein goal and eating my full calorie allottment.
Did I keep track of everything I ate and drank? Yep
Re: eating back exercise calories... It varies based on a couple things. When I am trying to build muscle (now) I focus on eating 100g of protein each day, which is hard for me. I don't like meat, and the proteins I really like come with a bunch of carbs and fat (read:extra calories). This normally leaves me with no calorie deficit at the end of the day. But then I take comfort in knowing that I will build muscle more quickly, and the added muscle will help boost my metabolism all day. When I am trying to lose fat I try to end my day about 200-300 cal short. If I start to feel like I don't have enough energy for a good workout, or my fat loss has plateaued, then I will eat back every exercise calorie. It usually gets me back on track.
And some days I only exercise so I can eat ice cream!
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January 3rd
Exercise: Yes! 40 minutes of recumbent bike and treadmill
Calories: Yes!
Tracked: Yes!4 -
Date: January 3
Exercised?: Yes - a 30min walk/jog.
Calories?: Yes - under target, due to exercise calories.
Tracked?: Yes - everything tracked.
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Exercised: Yes
Calories: Yes
Tracked: Yes4 -
Did I exercise for at least 20 minutes? Yes 35 elliptical
Did I stay within my calorie budget for the day? yes even with Baja Fresh! Love the chili lime shrimp salad.
Did I keep track of everything I ate and drank? yes and used it to allot for my final 100 cals remaining. Enjoyed a dannon greek yogurt for dessert!
I'm getting better at tracking and using the data. I love the macros tool. I try to log as I'm planning a meal, or very least right after I've eaten. Afternoon and evening I check that to see what my meals should contain (usually Protein & fat). Since I'm trying to lose I do not eat back my exercise calories. I hope to some day!4 -
Did I exercise for at least 20 minutes? Yes. 50 min strength training and 30 min cardio.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Do I eat back exercise calories? It depends. For a really long run or intense exercise day, I need to eat back some of those calories. For lighter days, I may not eat back any calories or else I don’t lose any weight.4 -
Hi All, on Jan. 1st I decided that I needed a break from everything! So I took one. I’m still taking a break from a lot of my work, but the “diet break” needs to be over! Jan 1-3 will be pass days for me, and I’ll check in again later on the Jan. 4th thread. I could easily need more pass days this month, so I could be out of the winner’s circle, but I would love to have the accountability.4
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Excercise yes
Calories yes
Tracked yes3 -
Exercise: 15 min ab workout, 5 mile walk/run on treadmill. 1:05 total.
Calories: Yes. Barely (-46)
Tracked: Yes
Day 1 of work conference included a 4 hour drive, lunch at a gas station and dinner at a place with few healthy options. Found a way to get my 3 yes though. Just took 5 miles on the treadmill at 11:00 in the hotel to get my net calories under my 1750 goal for the day. Day 2 will be tough as we will probably go out tomorrow after dinner. But we'll see how it goes.
0 pass days used in Jan.6 -
Planned pass. Tracked and met personal goals.
Exercise calories: Since my main goal is weight loss, no, I don't tend to eat back exercise calories. I only eat them back if it's a planned day where I intentionally want to offset an indulgent meal or snack. Extra calories burned takes me closer to my goals!
Also, I hear that many apps/devices are notorious for overestimating the amount of calories burned. I have a hard time believing those numbers when there are so many variables involved with exercise.3
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