David M. Bueker wrote:Seriously, I want to get back down to about 195 or so, so it looks like if I shoot for 3000 cals per day & continue my vigorous exercise regimen (25-30 miles of walking per week plus some weight lifting, not to mention all the summer yard work) I should eventually get there.
David, I don't know your numbers but assuming you are 210 and burn 15.2 calories per pound and eat 3000 calories a day, here's how the model would work:
Weight Eat Use Difference New Wt
5/3/2009 210 3000 3,192 (192) 209.9
5/4/2009 210 3000 3,191 (191) 209.9
5/5/2009 210 3000 3,190 (190) 209.8
5/6/2009 210 3000 3,190 (190) 209.8
5/7/2009 210 3000 3,189 (189) 209.7
5/8/2009 210 3000 3,188 (188) 209.7
5/9/2009 210 3000 3,187 (187) 209.6
5/10/2009 210 3000 3,186 (186) 209.6
5/11/2009 210 3000 3,185 (185) 209.5
5/12/2009 210 3000 3,185 (185) 209.5
5/13/2009 209 3000 3,184 (184) 209.4
5/14/2009 209 3000 3,183 (183) 209.4
5/15/2009 209 3000 3,182 (182) 209.3
5/16/2009 209 3000 3,181 (181) 209.3
5/17/2009 209 3000 3,181 (181) 209.2
5/18/2009 209 3000 3,180 (180) 209.2
5/19/2009 209 3000 3,179 (179) 209.1
5/20/2009 209 3000 3,178 (178) 209.0
5/21/2009 209 3000 3,178 (178) 209.0
5/22/2009 209 3000 3,177 (177) 208.9
5/23/2009 209 3000 3,176 (176) 208.9
5/24/2009 209 3000 3,175 (175) 208.8
5/25/2009 209 3000 3,174 (174) 208.8
5/26/2009 209 3000 3,174 (174) 208.7
5/27/2009 209 3000 3,173 (173) 208.7
5/28/2009 209 3000 3,172 (172) 208.6
5/29/2009 209 3000 3,171 (171) 208.6
5/30/2009 209 3000 3,171 (171) 208.6
5/31/2009 209 3000 3,170 (170) 208.5
6/1/2009 209 3000 3,169 (169) 208.5
6/2/2009 208 3000 3,168 (168) 208.4
6/3/2009 208 3000 3,168 (168) 208.4
6/4/2009 208 3000 3,167 (167) 208.3
6/5/2009 208 3000 3,166 (166) 208.3
6/6/2009 208 3000 3,166 (166) 208.2
6/7/2009 208 3000 3,165 (165) 208.2
6/8/2009 208 3000 3,164 (164) 208.1
6/9/2009 208 3000 3,163 (163) 208.1
6/10/2009 208 3000 3,163 (163) 208.0
6/11/2009 208 3000 3,162 (162) 208.0
6/12/2009 208 3000 3,161 (161) 207.9
6/13/2009 208 3000 3,161 (161) 207.9
6/14/2009 208 3000 3,160 (160) 207.8
6/15/2009 208 3000 3,159 (159) 207.8
6/16/2009 208 3000 3,159 (159) 207.8
6/17/2009 208 3000 3,158 (158) 207.7
6/19/2009 208 3000 3,157 (157) 207.7
6/20/2009 208 3000 3,156 (156) 207.6
6/21/2009 208 3000 3,156 (156) 207.6
6/22/2009 208 3000 3,155 (155) 207.5
6/23/2009 208 3000 3,154 (154) 207.5
6/24/2009 207 3000 3,154 (154) 207.4
6/25/2009 207 3000 3,153 (153) 207.4
6/26/2009 207 3000 3,152 (152) 207.4
6/27/2009 207 3000 3,152 (152) 207.3
6/28/2009 207 3000 3,151 (151) 207.3
6/29/2009 207 3000 3,150 (150) 207.2
6/30/2009 207 3000 3,150 (150) 207.2
7/1/2009 207 3000 3,149 (149) 207.1
7/2/2009 207 3000 3,149 (149) 207.1
7/3/2009 207 3000 3,148 (148) 207.1
7/4/2009 207 3000 3,147 (147) 207.0
As Stuart teaches, either reduce the 3000 calories or increase the calories used per day per pound by climbing a mountain a week incrementally, for example.
I've increased my average areobic activity from 1.5 to 3.5 hours per day over the past 16 weeks, and ate 2,000, 1200 and 1500 calories per day, depending on the period. As noted, lost 2.2 pounds per week.
Stuart rocks!