August 5 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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Rick has asked me to provide the lead in for Saturday and Sunday, so here goes.
This is one of my standard quotes and seems to have been proven time and time again. This is probably also why UAC has 2 parts associated with diet and one with exercise
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What are your experiences with diet vs exercise for weight/health management?
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Ha it is your mantra @craigo3154 but it hits home every time you say it. It's completely true. In the past I've been one to reward exercise with naughty treats. A bottle of wine? Why not? I was in the gym for an hour.
Now I try not to touch the extra calories given for exercise and just stick to the original budget oven by mfp.
I hope everyone's having a great weekend! It's 2pm here and I've only got about 200 calories left for today. Wish me luck! And any light meal suggestions for later are welcome thank you! I'm thinking 2 scrambled eggs at the moment with a tiny bit of leftover salad from lunch.2 -
August 5
Exercised?: Yes. Walked 11.3 Km in 98 mins (hills).
Calories?: Yes.
Tracked?: Yes.
Long walk today (631m elevation gain). Bad weather expected tomorrow, so got in long walk today.
Worked on setting up an FPV RC racing quad today (goggles arrive next week hopefully). I can already fly RC helicopters, multi-rotors and planes, the FPV quad is for fun. Not much physical exercise in RC, but it is a mental workout.
@am_change. May be one of my mantra's but it's still so true. It may take 90 minutes to burn 1000 calories (well 800 for me today ), but you can easily eat 1000 calories in under 5 minutes with the wrong type of food.
When I first started focusing on health (Jan this year), I all but ignored the diet. Lost 2.5kg in 3 months (Jan -> mid-Apr - exercise alone and cutting down on soft drink). Since focusing on diet as well (low processed carbs), I'd drop 2.5kg in 2 weeks (and feel much better; and increase strength and endurance faster).
@Slimpossible007. Living in a place that looks like a missile test range is never easy. Usually the result is worth the hassle though.
@salty_runner_girl. Was that 300 under goal including or excluding exercise. If excluding exercise, then maybe your target needs review (or your eating habits). (Including is not so bad considering the workload). You are doing an amazing amount of exercise.
@cardio_enthusiast. It is important to consume close to your goal IF your goal is more than 1 lbs a week. The body can absorb some variance quite comfortably, its only if you are consistently a long way under that you should be concerned (4 or more days a week). As for light snacks, anything that is not high in processed carbs is good. Nuts (almonds, pecan, unsalted cashews), dark chocolate, yogurt, whole fruit. Basically protein, fat, soluble fibre.
@RangerRickL. Glad family reunion is going well. Have a great time.
@getrealgirl. So important to eat well when lifting. You need energy.
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August 5th
Exercised?: Yes
Calories?: Yes.
Tracked?: Yes.
Workouts:
5K jog this morning. Beat my PB by 77 seconds, lol. I'm happy with this considering I've been sick with tonsillitis. I did expect being slower.
Walking:-
Long walk today with the woofies.
Total steps walked today: 14895
Total calories burned: 1099
Total calories consumed: 1339 / 1320 -
{extra 19 calories added onto evening meal from exercise calories}.
@am_change:-
Try Lemon Chicken Escalope (recipe serves 6)
6 boneless chicken thighs or chicken breast fillets
3 garlic cloves, crushed
Zest and juice of 2 lemons
6 sprigs thyme (or 2tsp dried)
2tbsp olive oil
100g baby spinach leaves
½ red cabbage - shredded
4 carrots, cut into thin strips
1tbsp balsamic vinegar
New potatoes, to serve
Put the chicken into a shallow dish, season generously with salt and ground black pepper. Add all the lemon zest and half the juice, then sprinkle on the thyme.
Heat a griddle or heavy based pan. Fry for 15 mins, turning as needed until golden brown and cooked through.
Mix together the spinach, red cabbage and carrots.
Divide the salad between the plates, top with the chicken, then squeeze on the remaining lemon juices on the chicken, drizzle balsamic vinegar on the salad and pour over any cooking juices. Serve with new potatoes.
PER SERVING: 152 cals, 6g fat (1g saturated) , 7g carbs
............xx7 -
5th August
Tracked? Yes
Within Calorie Goal? Yes
Exercised? Yes - 2 mile run and 15 mins plyometric HIIT (today I realised that my strength has increased! Up to 10 push-ups in a row). Also walked the dog while the sun was out
@craigo3154 My current requirement is 1400 calories a day but I keep falling short....Tomorrow will try eating more earlier in the day - should give me more energy to fuel workouts too My problem with eating enough is that I am eating lots of vegetables and fibrous grains which fill you up very quickly.... Good luck for the rest of the month! 5 -
3 yesses today
exercise, we went on Glasgow mural walk today (only made it half way around but even that was 3 miles and 1 1/2 hours walk then when I got home I done 20 miles on the bike, that took just less than an hour
calories within budget and all tracked .. although hic, Im spending most of my calories on alcohol today and a very nice beer garden it was in the early evening with my family
Billys beer garden where there is a very large mural of Billy connolly.
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Did I exercise for at least 20 minutes? Yes managed to get 3 miles in today before the weather changed and got some bodyweight training in so far so good
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
(12.61 / 140) Mile Goal
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Did I exercise for at least 20 minutes? Yes..30 minutes C25k training, and 60 minutes walking.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes7 -
Did I exercise for at least 20 minutes? Yes. Did a dog walk and went to the Wetlands for an early morning walk with a friend.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Every last bite!
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Today was the big day of family meals and relationship fun activities.
I enjoyed the whole experience and ate responsibly. Really did not feel that I lacked by eating judiciously. It was impossible to be gluten free. I ate gluten low.
Calories: slightly under my limit
Exercise: walking around the streets of the small town
Tracking: ok5 -
Exercise : yes, 20 min riding, 40 min grooming
Calories : yes, 300 to spare
Tracked: yupp5 -
Did I exercise for at least 20 minutes? YES (2-hr bike ride)
Did I stay within my calorie budget for the day? YES
Did I keep track of everything I ate and drank? YES5 -
@RangerRickL Congratulations on keeping your focus on family and not the food surrounding. Family gathering are so tough because of all the emotions around them.
@Slimpossible007 neat picture! Never heard of the murals. Will look them up.
Did Zumba today. Tracked and under calories.6 -
I'm catching up as I haven't posted for a few days...
3rd - 3 yeses. It was a rest day for me but I stayed within my calories and walked quite a bit. Went to a water park and had a lot of fun - surely that counts towards exercise too?!
4th - a pass day. I did my C25k in the morning but the family went to brunch (brunch in Dubai is legendary - very different to the way it's done in the rest of the world!) to celebrate a couple of birthdays and a reunion, and then my brother announced that he and his wife are expecting their first child, so of course the champagne came out and celebrations continued for another few hours.
5th - 3 yeses. I didn't do the exercise I'd planned but I did walk, and when I met a friend for lunch I opted for a salad. This group really makes me think about what I'm eating and my activity levels.6 -
July 2, 3 &4. yes x3
July 5 pass #1.2 -
Exercised?: Yes. Walked the dog.
Calories?: Yes.
Tracked?: Yes.4 -
Thanks @craigo3154 for sharing "You can't our-exercise a bad diet." Totally agree.
Myth: If you exercise it doesn't matter what you eat.
Fact: If you exercise it matters even more what you eat.
Yes x3 today. (16,627 steps)5 -
8/5
First full day in LA!
Exercise? Yep, grocery shopping and some tabata rounds of body weight squats.
Calories? Heck yeah.
Tracked All the Things? I tracked all the things.5 -
Yes x 35
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Had a GREAT day today and still managed to stay within calories! WOOHOO!
exercise yes
calories yes
tacking yes only 11 glasses of water today4 -
Aug 5
Exercise-30 min of stretching. Nothing more on purpose.
Tracking-yes
Calories-ate all but 10
Thoroughly enjoyed my day of rest. Not only did I not lift or do cardio , I did no household chores either. I read. Days like this are very rare for me, but I purposefully scheduled this one. I will be a better person for it tomorrow!3 -
@trixey029 congratulations on the PB! It's great to know you are improving
@craigo3154 you can't put exercise a bad diet it's true. As well as for energy - a bad diet plus exercising a lot as punishment is depleting! One thing I would do though is that it was easier before I had injuries. I used to be able to run and jump now it's mostly walking and swimming. Hills are also a problem. I get a much lower calorie burn and no less endorphins which is challenging. That said I'll preserve with it.
For me it was 3x Yes. I did very well out with my two friends and I watched them go through at least 5 rounds of drinks! I just mostly had soda. I allowed myself one wine. Pretty good work !!
My scales aren't shifting too much lately. I have lost about 2.5kg overall since last month. So will need to stay focused.3 -
@Gus130 - feel better soon and see you next time.
@Slimpossible007 LOVE the pic - makes me want to be back in Glasgow! Well done for all your exercise!
@RangerRickL enjoy your weekend!
For me yesterday (Aug 5th) it was :
Yes x3
35m swimming laps plus walking
calories all tracked and within my MFP allowance (including exercise) BUT I ate stupidly, way too much and hit the G&T - I was only within my allowance because I'd exercised and hardly eaten all day - it all happened in the evening!
@craigo3154 the picture you posted rings true for me (I think that may even be a pic OF me!) I have indeed been trying to out exercise a bad diet for years. I eat reasonably well for meals (maybe portions slightly large) but I do the real dammage in between with snacking. TIME TO CHANGE! Thank you so much for that post - I'm going to keep it - sometimes an image strikes home more than words.
Have a good day everyone!2 -
3x yes. Great day.
Camping in the woods so lots of lugging gear, den building with kids, moving wood and stone for fire pit. Walk to Pizza express (healthy superfood salad for me). Over 16k steps in total. Even skipped lunch because we were busy, my only worry is 2nd day well under calorie target..... i've had issues with hunger in the past when i've combined lots of activity with too large a deficit.2 -
Pass day 2 today. My daughter has been very sick this weekend, and I wasn't able to get away to exercise. Tracking and calories were A-OK though. All the best for tomorrow all!1
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Yes x 3 for me!2
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August 5th
Exercise: 35 min walk
Calories: yes
Tracked: yes
Miles 2
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Well, I got my days mixed up. I posted the August 5 details under the August 4 tab.
Not sure what happened, but I apologize for my mixup.1 -
Here was my 5 August post:
Exercised: yes. I did 70 minutes of circuit training with a lot of big movements--plyometrics, jumping jacks, skipping rope, step ups, and core work, along with squats, biceps, and triceps. Afterwards, I mowed the lawn and did other yard work for a total of 1hour 20 minutes. Great day!
Calories: I stayed within goal. I borrowed some calories from my workout expenditure. Had a very nice get together with some friends and had dessert and wine. Reasonable decisions were made:)
Tracked: yes, I tracked everything.
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