4-19-07 Chris Results

Weight: 254 (AM)
Exercise: 1 hour basketball
Calorie Target: 2,900
Current Score: 100

Summary:

Per Day %			42%	33%	28%
Per Day kcal		2168.0	903.2	724	598.5
Per Day g			225.8	181.0	66.5
Delta kcal		-732.0	-256.8	-407.0	-10.5

Details:

Time	Food	QTY	calories	carb	protein	fat
7:00	Oatmeal	1 packet	160	32	4	2
7:00
7:00	Egg	1	120	0.4	6.3	7
7:00	Egg White	1	17	0.2	3.6	0.1
10:00	Lentl Mix	1	127	14	6	5
10:00	Salad		33	7	3	0
10:00	Dressing		10	2
10:00	Chicken breast	5 oz	234	0	44	5
1:30	Kashmiri Spinach		133	8	6	8
1:30	BBQ Pork	4 ounces	306	20	26	21
4:00	Kashi Go Lean	1/2 Cup	70	15	6.5	1
4:00	Yogurt	12 oz	200	38	10	0
4:00	Berries	2 oz	24	5.5	0.8	0.3
7:00	Cliff Bar	1	250	40	12	6
7:00	Apple	1	80	21	0	0
10:00	Lentl Mix	1	127	14	6	5
10:00	Salad		33	7	3	0
10:00	Dressing		10	2
10:00	Chicken breast	5 oz	234	0	44	5

4-18-07 Chris Results

Weight: 254 (AM)
Exercise: 1 hour basketball
Calorie Target: 2,900
Current Score: 100

Summary:

		calories	carb	protein	fat
Per Day %			41%	39%	21%
Per Day kcal		2339	954	917	486
Per Day g			239	229	54
Delta kcal		-561	-206	-214	-123

Details:

Time	Food	QTY	calories	carb	protein	fat
7:00	Kashi Go Lean	1/2 Cup	70	15	6.5	1
7:00	Yogurt	12 oz	160	30	10	0
7:00	Berries	2 oz	24	5.5	0.8	0.3
7:00	Egg	1	120	0.4	6.3	7
7:00	Egg White	1	17	0.2	3.6	0.1
10:30	Macha	6 ounces	309	0.2	44.7	13
10:30	Salad		33	7	3	0
10:30	Dressing		10	2
2:00	Chicken breast	5 oz	234	0	44	5
2:00	Salad		33	7	3	0
2:00	Dressing		10	2
2:00	Turkey Shavings	18	150	6	27	3
2:00	Cheese	2	114	9	18	0
5:00	Cliff Bar	1	250	40	12	6
5:00	Apple		72	19	0	0
8:00	Salad		33	7	3	0
8:00	Dressing		10	2
8:00	Beans		90	16	6	1
8:00	Sonic Grilled Chicken Sandwich		340	32	27	12
10:30	Shake		180	24	10	5
10:30	Light Yogurt		80	15	5	0

The Plan - Food

Eat 6 meals per day balancing the intake of carbohydrates 40%, protein 40% and fat 20% and staying under an individual caloric intake goal. The daily caloric goal per player can be calculated by the 4 steps below. Exercise is another crucial component to be covered in another post.

1. Calculate BMR (link)
2. Multiply by an Activity Modifier see below
3. The product is the Maintenance number of calories required
4. Subtract some planned deficit to reach the daily target.
   
   
   
   
   
   
   
   
   
   Activity Modifiers
   

   Sedentary = BMR X 1.2 (little or no exercise, desk job)

   Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

   Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

   Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

   Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job

   
   

Ground Rules

The game is that we each start with 100 points and follow a plan for 28 days. The guy with the most points is the winner of a large can made of white biscuits containing white sugar soaked in white gravy. You lose a point for any of the following infractions listed below. The best would be to eat right and exercise and get 100 points. Never exercising and either skipping all meals or eating only bad meals gets you -186 points and the Robert DeNiro in Raging Bull award.

-1 Skip a meal
-1 Eat a 'bad' meal
-1 Skip an exercise slot (5 per week)