Day 19

Wow! Only one more day of level 2! I can't believe how fast this 30 Day Shred has gone!

Today I youtubed quite a bit and learned a lot from a presentation Jillian Michaels did. Specifically this and this and this and this. I went here and looked up my BMR. Jillian divides people into four groups of activity: people who work in a job where they sit all day, like secretaries are 1; people who walk around a lot, like sales jobs are 2; people like trainers who are more active are 3; and people like construction workers who are super active are 4. She says to take your BMR and multiply it by 1.#(the number you are). I said I'm in the first group, so I took my BMR x 1.1 = 1630. That's how many calories I burn each day by living and doing my daily activities, excluding exercise. So between that, eating, and exercising, I'm trying to end up with a deficit. A 500 cal/day deficit will give me 1lb/week weight loss and 1000 cal/day will give me 2 lbs/week (since 1lb=3500cal). I'm trying to stay in the 1200-1400 calorie range, so that gives me about 200-400 per day or 1400-2800/week. If I run 3 days/week and burn 279 calories each time (based on .63 x my weight = calories burned per mile), that's an additional 837 calories. Based on googling various sources, the 30DS burns about 200 calories (that's being conservative). That's 1400 more. SO, based on the math of all of this garbage, I should have a 3637-5037 calorie deficit per week, which should equal a pound to a pound and a half. Headache? I know, I'm putting way too much thought into this. I was just curious why I wasn't losing 20 lbs/week like they do on The Biggest Loser (no, just kidding, but I was curious what I should be losing).

Breakfast:
PB&J

Lunch:
Chicken Sandwich

Snack:
M&M's

Supper:
1/2 of a plate of rice with onions, potatoes, and beef
1/2 of a piece of chicken (see, I'm trying to even things out!)

Snack:
Pear

Water:
1.5 liters (I know, I'm slacking)

Exercise:
30 Day Shred Level 2, Day 9 (yay!)
(it rained today, so no running)

Chart:

	Breakfast	Lunch	Snack	Supper	Snack	Total	Goal
Calories	310	383	230	305	96	1324	1200-1550
Carbs	32.7	34.7	24	38.1	25.7	155.2	163-236
Protein	10.8	32.8	4	22.2	.6	70.4	60-137
Fat	16.5	8	12	4.6	12	41.3	32-56
Sat. Fat	3	1.9	8	.7	0	13.6	4