Okay I’m all Set and “Net Calorie” Oriented Now..phew!

I decided to forego my extra snooze this morning so that I could have a bowl of stovetop oats.  Ya know I love it when I won’t get up early for exercise, but I’ll do it for oats?! lol  Today’s mix was:

• 1/3c organic large flake oats
• 1/2 organic medium banana
• 1/2c unsweetened vanilla almond breeze
• 1/2c water
• pinch of salt (kosher)
• splash of fair trade vanilla
• ground cinnamon
• splash of sugar free cinnamon syrup
• 1 tbsp chocolate pb2
• 8g organic natural sliced almonds
• 1/2 tbsp mini semi-sweet chocolate chips (made with cane sugar)
• 10 g almond butter

All of this and a cup of coffee with scotsburn blend cream and a splash of sugar free cinnamon dolce syrup was 451 calories:   

And the weather was pretty bad here today, so with the plan of leaving the office to go home at lunch time I had a busy morning and my breakfast held me over really well until I got home.  I left the office at 1:00 and let me friggin tell you it was one awful drive home.  Thankfully there wasn’t many people on the road, but it wasn’t plowed yet and it was whiteout conditions and you could hardly tell where the road was.  I was white knuckled the entire time driving 50 km/hr on the highway with my 4-way-flashers on and it was so greasy that any little tire turn was tricky.  I would have been interested what my HRM would have said because I bet I burned some extra calories on that drive!

So by the time I got home, it was 2:00 and I had a late Lunch of another serving of the couscous salad from the other day on a bed of organic herb salad mix.  I also had 1/4c fat free cottage cheese on the side and 110g of Mocha Liberte No Fat Probiotic Svelte Yogurt for a total of 351 calories.

Then I let that settle while I took your suggestions to good use and used up the extra beans that I opened by mistake the other night and I used up alot of stuff in the fridge making a turkey chili of sorts.  It consisted of lots of stuff from my fridge and ended up being a really good pot of “use it up” chili which consisted of:

• mixed bell peppers
• onion
• carrots
• celery
• zucchini
• EVOO
• extra lean ground turkey (leftover from the burgers the other day)
• garbanzo beans (leftover from the couscous salad)
• navy beans (the can I opened by mistake)
• big can of ground plum tomatoes
• low sodium chicken broth
• leftover greens (turnip, mustard, collards)
• garlic & garlic paste
• hot chili
• package of chili seasoning mix

And while that was simmering on the stove, I got all strapped up and got myself a good sweat session on the elliptical with the goal of burning 400 calories.  I had then planned on doing a yoga session after (yoga was cancelled this week because the instructor was going to a conference).  But then once I got to 400, I did an easy going extra 100 for a total calorie burn of 501 :-D.  This was 54:11 in total.  And then we had a knock on the door and our neighbours across the street got their car stuck in their driveway and needed us to help pull them out with our truck.  So by the time I got back into the house, exercise was over for the night because it was after 6:00 and it was time for Supper!

I entered in all the info of the chili into a recipe calculator and it works out to about 315 calories for about 1 1/2c and I had a whole wheat roll (keizer size) for another 200 calories.  I garnished it with a dolop of cottage cheese (I had no sour cream):

And since I kicked ass and burned 500 calories before supper and didn’t have an afternoon snack, I didn’t mind having one of these Breyers ice cream sandwiches for 100 calories:

And that puts my total calorie intake for the day at around 1417 calories (are you able to click on that link when I provide it to?)

So I’m going to be relying on what myfitnesspal tells me and it is now set that with these details:

Date of Birth/Age: 28

Height: 5’4”

Current weight: 174.8 lbs

Goal weight: 155 lbs

Gender: Female 

How would you describe your normal daily activities?
Sedentary: Spend most of the day sitting (e.g. bank teller, desk job) – I chose this one
Lightly active: Spend a good part of the day on your feet (e.g. nurse, salesman)
Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman)
Very active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)

How many times a week do you plan on exercising? (We recommend at least 3 workouts a week, 30 minutes per workout)

You choose from a drop down menu and I chose “4 workouts per week” 30 mins in duration

And my goal is to lose 2 lbs per week.

Based on all of that which really does all the work and thinking for me (and I’m going to stop overanalyzing this now) it says that I should have a goal to NET 1200 calories per day.

It spells out my goals as follows:

 

Nutritional Goals	Target
Net Calories Consumed*/Day	1,200 calories/day
Carbs/Day	165g
Fat/Day	40g
Protein/Day	45g

Fitness Goals	Target
Calories Burned/Week	770 calories/week
Workouts/Week	4
Minutes/Workout	30 minutes

Your Diet Profile	Target
Calories Burned
From Normal Daily Activity	1,880 calories/day
Net Calories Consumed*
Your Daily Goal	1,200 calories/day
Daily Calorie Deficit	680 calories
Projected Weight Loss	1.4 lbs/week

*Net calories consumed = total calories consumed – exercise calories burned

So there you have it bloggies, there’s me and my plan all spelled out and there’s the math!

So according to this, I still have 283 calories to consume for the day to put me at my NET of 1,200.  I am feeling quite fine, so I will probably leave it as it is for tonight.  If I feel like a tiny snack later, I’ll grab a handful of trial mix maybe, but my supper had tons of fibre and I’m feeling full, so I’ll probably leave it at that.

So glad I got that all straightened out!