Blue foot

We might have won last week but it appears to have cost me.  I remember this hurting at the time and I seem to recal being whacked above the ankle.  So why the bruise on my foot?

Sutherland to Cronulla

So I get off the train on the way home, put my clothes in my bag and run the rest of the way.  It is 10.5K, took me 55 minutes, and I weighed the bag it was 5KG

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What? 89.7

I am now behind my target.  I guess this week I have been ill + only at work for 3 days out of the 7, I find that the routine helps with managing my diet.

 

On target for big loses

As you can see Ivana and I are on target .  Ivana has now won 3 weeks, the same as me :-0 

Around the Rocks

A favorite lunch time run of Alex.  Takes about 2o minsView Larger Map

Half way to Kurnell

This run from Cronulla is down the beach, back off road and then a little across the grass and on road Alltogether I estimate it to be 4 miles.  
The map below is not the complete trek (google only does roads).  Takes me about 40 minutes.
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calorie counting

First thing I needed to know was this; 1 calorie = 4.184 joules  

• Food and Meals Then my top ten(ish) items, after fruit and veg , are;

1. An II egg omlete is 150 calories
2. A slice of my favourite wholegrain bread is 110 calories
3. A pack of my favourite noodles is (maggi) 380 calories
4. A tin of toms, to go with the omelet is 80 calories
5. 1 Nestle Diet yoguart 90 calories
6. 100 grams of Coon, the cheese is 340 calories
7. Flour per 100g is 360 calories
8. Pasta per 100g is 370 calories
9. 100ml of juice is 60 calories
10. low fat milk is 100ml 43 calories
11. 100g Breakfast cereal 350 calories
    

 And a few typical meals are;

• Pizza = 200g flour, 100g Cheese, = 1000 calories
• Pasta = 200g pasta 50g cheese, 2 slices bread = 1130 calories
• Noodles + 3 slices of bread – 710 calories
• Omelete + Toms + II slices = 450 colories
• Average Dinner = 850 calories 
• 100g Breakfast cereal + 200ml milk = 500 calories 

• Base Metabolic Rate 

What do I need?  I used this site a bit CALORIE NEEDS FOR MEN (18+)And it thinks I need 2800 calories per day to retain my current wieght

• To Lose KGs 
  • 1 pound = 3500 calories
  • 7777 calories = 1 kg
  • 1 calorie = 0.129 grams

So logically; if I eat my breakfast (500) and an average meal (850) plus say a snack lunch of 300 then I can perhaps lose  1150 calories a day and hence 7000 a week OR just short of 1.038kg per week

• Exercise
  • Running a 9 minute mile for me would burn about 170 calories.  So a nice run might be 400 calories
  • 30 minutes of soccer might be  400 calories

So if I run twice and 1 game of soccer, I might lose another 158 grams.

• Finally – Beer

Coopers is 35 calories per 100ml.  So a 425 scooner = 150 calories or 19 grams of fat not lost. So to realsitically lose the desired 1.5kg per week.  I might need to have a rethink.  

Diet – 1st Week

Let’s not beat about the bush.  I weighed in at 94.4 and so lost 1.5kg. 

 Then I went onto Excel and the internet and so now I know my long term target.  I am looking at trying to make 79kg in 13 weeks. so that is about 1.5KG a week.  I am not sure this is possible but that is the challange.

Food / Diet

Blimey, how do girls do it?  That’s right I am on a diet.  I think I could log what I have eaten this week onto the side of a can of beans, not that I have any beans; too much sugar. Why all of this?  I am about 1 stone over wieght.  Only 1 but that is enough.  Plus the wife wants to lose wieght and I would like to support her.  So we have AU$50 a week on who loses the greatest  ratio.For the record on Sunday I was 95.9 Kilo.  My target for Sundey is 94.4.