VP Health & Fitness

• 6 hours of sleep
• Exercise for the day- Morning: Shoulder/Triceps/Abs Workout routine, 1 mile walk, Evening: 2 mile run
  • TOTAL time morning - 1 hour, 14 minutes
  • TOTAL calories burned -754 calories

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  • TOTAL time evening - 36 minutes
  • TOTAL calories burned - 472 calories
• TOTAL steps walked = 12, 108
• Water - 5 (32 oz bottles) = 160 oz.
• Eating- (Aiming for 1750 calories - 30% below TDEE)
• Meal Macro-nutrient Ratio goal:
  • 45% protein
  • 30% carbohydrates
  • 25% fats

  Actual Meal Macro-nutrient Ratios:

  • Protein- 42.4%
  • Carbohydrates- 32.1%
  • Fats- 24.8%
  • TOTAL calories = 1,697 calories

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• 6.5 hours of sleep
• Exercise for the day- Circuit weight training (upper body), Stationary bike (3.5 miles)
  • TOTAL time - 1 hour
  • TOTAL calories burned -310 calories
• TOTAL steps walked = 12, 315
• Water - 5 (32 oz bottles) = 160 oz.
• Eating- (Aiming for 1750 calories - 30% below TDEE)
• Meal Macro-nutrient Ratio goal:
  • 45% protein
  • 30% carbohydrates
  • 25% fats

  Actual Meal Macro-nutrient Ratios:

  • Protein- 32.9%
  • Carbohydrates- 38.7%
  • Fats- 25.9%
  • TOTAL calories = 1748 calories

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In the 1st post I did on this, my RealAge was down from 29.1 to 24.8 which is a HUGE improvement in 4 months!

Well, I’m extremely happy to say that as of: Today, May 23, 2007, my RealAge is 23.6!

A whole year younger than my previous one!!!

~ Vilma

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• 6 hours of sleep
• Exercise for the day- Elleptical Trainer, Walking/Running on treadmill (3 total miles)
  • TOTAL time - 47 minutes
  • TOTAL calories burned -513 calories
• TOTAL steps walked = 8,885 steps
• Water - 5 (32 oz bottles) = 160 oz.
• Eating- (Aiming for 1750 calories - 30% below TDEE)
• Meal Macro-nutrient Ratio goal:
  • 45% protein
  • 30% carbohydrates
  • 25% fats

  Actual Meal Macro-nutrient Ratios: got a little bit happy w/ the pico de gallo & tostadas…

  • Protein- 31.3%
  • Carbohydrates- 50.2%
  • Fats- 26%
  • TOTAL calories = 1985.5

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• 8 hours of sleep
• Exercise for the day- Upper body split workout (Chest, Biceps & Abs), 1.5 mile run/walk
• Work-out routine: (Chest, Biceps, Abs)
  1. Incline Machine Bench Press (chest)
  2. Flat Dumbbell Flyes (chest)
  3. Pec Deck machine flyes (chest)
  4. Standing Barbell curl (biceps)
  5. Dumbbell Preacher curl (biceps) - didn’t do this one, will complete it with my next routine
  6. Reverse Barbell Curl (biceps/brachialis/forearm)
  7. Floor crunches (abs)
  8. Reverse Crunches (abs)
  9. Bicycles (abs)
  • TOTAL time - 1 hour, 26 minutes
  • TOTAL calories burned -481 calories
• TOTAL steps walked = 7589 steps
• Water - 5 (32 oz bottles) = 160 oz.
• Eating- (Aiming for 1750 calories - 30% below TDEE)
• Meal Macro-nutrient Ratio goal:
  • 45% protein
  • 30% carbohydrates
  • 25% fats

  Actual Meal Macro-nutrient Ratios:

  • Protein- 40.4%
  • Carbohydrates- 28.8%
  • Fats- 30%
  • TOTAL calories = 1562

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Oh my goodness… where oh where do I start?

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Friday (Day 54):

• 6 hours of sleep
• Exercise for the day- CFP circuit training, Back & Calves training split routine, 1 mile walk, played tennis with hubby
• Weight training exercises: Back & Calves (Also did 1 shoulder exercise that I did WRONG in my previous workout - this is the correct way Bent over Cable Laterals) I feel so silly!!! DUH!
  1. Reverse grip pull ups (upper back) - Chin assisted machine
  2. Seated cable rows (upper back)
  3. One arm dumbbell rows (upper back)
  4. Standing calf machine raise (calves)
  5. Seated calf machine (calves)
  • TOTAL Exercise time: 2 hours, 52 minutes minutes
  • TOTAL calories burned: 1,467

• Steps walked -9,512 steps
• Water - 5 (32 oz bottles) = 160 oz.
• Eating - good - Today is high calorie day (at TDEE (Maintenance Level) - 2505.98 calorie goal)
• Aiming for
  • 40% carbs
    40% protein
    20% fat

I don’t think I ate anywhere near my maintenance today…

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Saturday (Day 55):

• 7 hours of sleep
• Exercise for the day- Was not feeling well at AT ALL today, so I didn’t do any physical activity.
• Steps walked -2,500 steps
• Water - 5 (32 oz bottles) = 160 oz.
• Eating - NOT good (in the evening)

Updated Measurements & Stats - 2 lbs. down on the scale. 1 inch off from my hips & .5 from my biceps.

Here are my latest measurements as of Saturday 19 May, 2007:

Inches lost this week: 1.25 inches

TOTAL inches lost since starting CFP: 25.5 inches!!!

TOTAL inches lost since 2/28/2007: 41.25 inches!!!

**Updated Results**
GRAND TOTAL Fat Lost: 30.52 pounds
GRAND TOTAL Lean Mass Gained: 9.52 pounds
GRAND TOTAL Weight Lost: 21 pounds

So… there it is. Not much of a difference again for this week. Weird how you can go down on scale weight yet stay the same in body fat & basically all measurements. The “weight-loss” might of been water weight or maybe even lean muscle…

I was feeling a bit discouraged so I included the stats where I was at my heaviest ever. Man, have I made some progress! Seeing the comparisons really helped me feel better about what I have accomplished till now.

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Sunday (Day 56): My 1 year wedding anniversary!

Decided to make up for not being able to workout yesterday. I got up early in the morning (6 am) and started my day off by walking 3.17 miles in about 45-50 minutes. My neighborhood has lots of hills, so I LOVED it!

Here is my run:

http://www.mapmyrun.com/walk/united-states/tx/el-paso/419380790

And the rest of my stats:

• 3 hours of sleep (** not what you think!!!)
• Exercise for the day- walked 3.17 miles
  • TOTAL time: 50 minutes
  • TOTAL calories burned: 400
• Steps walked -10,991 steps
• Water - 5 (32 oz bottles) = 160 oz.
• Eating - NOT good (in the evening-ate CiCi’s pizza - ugghhh!!!)

** about those 3 hours of sleep. Hubby and I went to bed around 01:00 am or so and got abruptly woken up by a LOUD knock on our door around 4:00 pm. It was our next door neighbor asking for help because her husband had beaten her. We let her in, called the cops and by the time it was all over, it was about 5:30 or so, I just couldn’t get back to sleep.

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