Just trying to keep track of my food for today:
Protein Shake (200 kcal)
Paleo Fried Chicken, Thighs, 2 (500kcal)
Americano with 1/2 (50 kcal)
Non-Paleo Fried Chicken, Thighs, 2 (500 kcal)
Brocolli (50 kcal)
Ice Cream (350 kcal)
Hot Chocolate (175 kcal)
Total = 1825 kcal
A couple of years ago, I figured out that I should try to keep my calories for the day under ~2200 per day, even on days that I work out. I used the standard formula for calculating RMR, which is:
(RMR) = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) + (6.8 x age in years)
I'm guessing the number seemed so high that I lowered it. Plus, there's an assumption that my calorie counting will have a significant margin of error to it. So, while I may estimate 2,000 kcal for the day, there's a good chance it actually turns out to be 2,500 or some such.
Doing the formula today and assuming my weight is 262 pounds (I'm still afraid to look), I come up with a value of 2,900. This is how I got that:
RMR = 66 + (6.23 X 262) + (12.7 X 73) + (6.8 X 42)
2910.96 = 66 + 1632.26 + 927.1 + 285.6
So, I really should weigh myself tomorrow morning to validate this. Also, I should lower it slightly since I'm actually a tad bit under 73 inches tall. Plus, it's worth noting that in order to lose weight, one must consume fewer calories than are burned.
Something I don't quite understand is why age is factored in the way it is. It's generally observed that people put on weight as they age. What this is saying is that in order to maintain your weight, you have to consume slightly more calories per year, 6.8 more each year to be exact.
I suspect that 2,200 is still a good goal for a workout day. That's actually a lot of food and my own observation of myself is that my RMR is significantly lower than the average male. Also, as I mentioned above, there is significant error in calorie counting, so if I'm estimating 2,000 kcal in a day, it's entirely possible that I actually consumed 2,500.
If I get back to working out 5 days per week, and I maintain diet discipline with maybe 2 cheat meals a week, I should be able to drop a little more than 1 pound per week. Again, I need to get back on that scale tomorrow morning.
I ordered a food scale today from Amazon. So, that should help, at least when I'm home.
May 12th is exactly 12 weeks from today. I think the goal that I should set is to lose 15 pounds by that date. I'll use my morning measurement from the next few days to determine my baseline. That means I start weighing myself again tomorrow morning. To meet that goal, I'm going to need to do some kind of workout every day. To be clear, that doesn't mean massively hard workouts every day. It just means I do SOMETHING every day. Maybe I should start a 30-day challenge of sorts, i.e. 300 air squats every day, which comes to 9,000 air squats. Or, I could set a goal like 10,000 air squats in 30 days and track my progress every day with a countdown.
Here's an idea. In 30 days, do the following:
10,000 air squats (333)
1,500 lunges (50)
1,500 pushups (50)
1,000 pullups (33.33)
Row 15,000 (500)
That's probably way too much work. I doubt I could do that while also going to my regular workouts. It's an interesting idea though.
What if I just did this?
10,000 air squats
Row 30,000
Also, nothing done as part of a regular workout counts.
There's a temptation to keep adding on, but again, if I'm doing regular workouts, that's less realistic.
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