January 2 Sign In
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Exercise? Yeah! 30 minutes on the treadmill. Core exercises. 8.5k steps for the day.
Within my calorie goal? Absolutely!
Tracked everything? ✔️4 -
As of right now I'm a little over in calories and I haven't logged an exercise because I had company, but I plan on getting a quick workout before I call it a night. I think that will also make me break even in calories burned/eaten. I would have normally just considered this a failed day but because of this accountability group, I feel obligated to put in the work...so thanks
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1/2
Did I exercise for at least 20 minutes? Yes, two 1 hour walks and 20 minutes aerobics
Did I stay within my calorie budget for the day? Yes, and under
Did I keep track of everything I ate and drank? Yes
@RangerRickL Thank you for sharing some pics with blue skies. We don't see many blue skies in western NY during the winter.6 -
Exercise: yes, 30 minutes on the elliptical
Calories: yes
Tracked: yes5 -
LisaPower123 wrote: »@LesIckaBod I had to laugh at your future eating disorder comment. It is hard to be a parent. I have talked to my kids about healthy eating & recently told my son that he can diet however he chooses but make sure to eat protein a certain number of grams of protein every day (he wants a visible 6 pack). fingers crossed that we are doing the right things... I just know I am doing my best.
@LisaPower123. As one who actually has a visible 6 pack (and have had for over 2 years), I think I can talk to this. (I've also done A LOT of research in this area)
For a male, the ONLY thing that maintains a visible 6 pack is low body fat. Nothing else. No amount of exercise is going to make abs stand out. You just need to have a thin enough layer of body fat to not hide them.
It is exceptionally difficult for a female to have a visible six pack. Any female with a six pack is either very unwell (physically and possibly psychologically), or genetically "gifted/cursed". Females must maintain a higher body fat % than males to maintain health, but make up for this with lower lean muscle mass to stay similar healthy BMI (weight/height ratio).
How old is your son? Only when in late teens (17+) should they have such a concern about body shaping. Secondly, body shape, unless extreme, does not greatly impact attractiveness to a potential partner. Attitude, confidence and personality are the biggest factors there.
So how do males maintain low body fat?- Eating only as much as they burn (tracking weight and consumption)
- Exercise to maintain strength and muscle mass (moderate weight training (bodyweight is sufficient) and moderate cardio to maintain fitness/endurance)
That is it. No magic. No fat/protein/carb ratios. No supplements. No special exercise plan.
Also a male does not want the "chisled" abs look you see in magazines. The techniques to get these types of photos include excessive workout to "pump" the muscles, dehydration to tighten the skin, posture to enhance the look of the abs and above lighting to define the lines even more.
Do not rely on hunger to control consumption. Hunger and satiety controls have not evolved as quickly as modern food production. Food consumption tracking in a westernised society is the only reliable way to keep this balance consistently. (Primitive diets tend to need less tracking as there is less processed food to throw off the balance)
Lastly, everyone is slightly different. Some need more protein, some need more fat, some need more fibre. You need to experiment to work out what works best for the individual. (There are vegetarian/vegan body builders that build muscle on comparatively low protein). As long as he is getting appropriate essential fats, essential proteins (amino acids), vitamins and minerals, the body has a way of balancing the rest.
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January 2
Exercise- Yes. 30 minutes on my exercise bike.
Log- Yes
Calories- Yes under my calorie goal.
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January 2
Exercised: nothing formal, but I did housework and got 8,719 steps.
Calories: Yes -but I was not proud of what I ate
Tracked: Yes6 -
Yep- 2 hour intense wrestling practice (state tournament is next month so these practices are HARD now)
Yep- Stayed within budget even tho I went to a buffet, I just had salad and a small serving of various veggies (like collard greens and green beans)
Yep- it look a few mins because of the buffet, but I logged everything!6 -
exercise - yes
tracking - yes
budget - yes
Kind of minimalist exercise day. Sometimes it is like that.
No alcohol. Minimal exercise puts my budget really close.
Alcohol would knock me out of bounds.
I guess no great loss.
I need to get my caffeine down some.5 -
Jan. 2
Exercised?: Yes half hour of laps and one 15 minute dog walk
Calories?: Yes
Tracked?: Yes6 -
Exercise:Y 11K steps including a 60 minute walk.
Calories: Y 1568/1800 + 354 exercise calories.
Tracked:Y6 -
Exercise? - Yes, 45 minutes strength training at the gym.
Calories? - Yes, under.
Tracked? - Yes, even logged the handful of popcorn I stole out of my daughters bag. And then got that bag right out of my office before I ended up eating the whole thing.7 -
Check check and check. Exercise was 1.5 mile roundup walk to dollar general and 30 min walk on treadmill.6
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Thursday, 1/2/20
Tracking: Yes
Calories: under
Exercise: Yes
Water - ounces - Only 45 - seriously need to work on this
Goals/Day/Comments: only had time for 2 15 minute walks today. Flying home in the late morning tomorrow. I plan to walk all over the airport before my flight takes off. Also have a connecting flight so I’ll do the same in between. I will NOT sit in a restaurant!!!
Planting flowers: plan on looking into volunteering. Need to figure out what5 -
I just joined today.
Yes - I did a 20 minute slow walk - still recovering from the flu
Yes - I am under my calorie goal
Yes - I logged everything I ate5 -
Date: January 2
Exercised?: Yes, moving boxes into the garage for 20+ minutes—harder than it sounds!
Calories?: Yes.
Tracked?: Yes.
Also started tracking my steps. Over 3200 today. I’m going to try to increase every day.
Day 2 down. Grateful for everyone here!
Thanks for the pics, R2.4 -
Did I exercise for at least 20 minutes? 2 mile treadmill run + 34 minutes Barre Blend Long Legs Blend
Did I stay within my calorie budget for the day? Yes and under
Did I keep track of everything I ate and drank? Yep!4 -
Yes x3. Great question about planting seeds. Too tired to think of an answer tonite. I’ll have to check back in tomorrow to read everyone’s answers!5
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Exercise 20 minutes: includes 16 flights of stairs.
Calories within goal: yes
Tracked: yes
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Exercised?: Yes - 57 active minutes
Calories?: Yes
Tracked?: Yes4
