Last updated: May 2, 2017

Fitness & Health - Diet, Body Composition and Training Tips
Food intake (carbs, protein, and fat), BMI, % body fat, and VO2max

 

Calorie Weight Tracking Table

Here's a table of my most recent training/weight loss tracking over a 4-1/2 month period where I lost 20lbs or 1lbs/week (anything over 1.5lbs/week of weight loss isn't very good for you):

Derek's Calorie/Weight Tracking
January 12, 2009 /dws
Metabolic Rate: 2115
Initial Weight: 183
    Food       Workout       Total          Net      Delta Weight Cumm Weight Absolute Weight
(calories) (calories) (calories) (calories) (lbs) (lbs) (lbs)
1-Sep 0 0 2115 0 0.00 0.00 183.0
2-Sep 2050 500 1550 -565 -0.16 -0.16 182.8
3-Sep 2150 400 1750 -365 -0.10 -0.27 182.7
4-Sep 2350 400 1950 -165 -0.05 -0.31 182.7
5-Sep 1850 0 1850 -265 -0.08 -0.39 182.6
6-Sep 2400 0 2400 285 0.08 -0.31 182.7
7-Sep 2100 0 2100 -15 0.00 -0.31 182.7
8-Sep 1770 0 1770 -345 -0.10 -0.41 182.6
9-Sep 2320 500 1820 -295 -0.08 -0.49 182.5
10-Sep 2425 1100 1325 -790 -0.23 -0.72 182.3
11-Sep 2780 1100 1680 -435 -0.12 -0.84 182.2
12-Sep 2350 0 2350 235 0.07 -0.78 182.2
13-Sep 2250 0 2250 135 0.04 -0.74 182.3
14-Sep 2600 600 2000 -115 -0.03 -0.77 182.2
15-Sep 2450 400 2050 -65 -0.02 -0.79 182.2
16-Sep 1925 1200 725 -1390 -0.40 -1.19 181.8
17-Sep 1700 0 1700 -415 -0.12 -1.31 181.7
18-Sep 2100 1000 1100 -1015 -0.29 -1.60 181.4
19-Sep 2150 0 2150 35 0.01 -1.59 181.4
20-Sep 1950 0 1950 -165 -0.05 -1.63 181.4
21-Sep 1700 1700 0 -2115 -0.60 -2.24 180.8
22-Sep 2350 1000 1350 -765 -0.22 -2.46 180.5
23-Sep 2400 1200 1200 -915 -0.26 -2.72 180.3
24-Sep 2050 0 2050 -65 -0.02 -2.74 180.3
25-Sep 2350 0 2350 235 0.07 -2.67 180.3
26-Sep 2450 0 2450 335 0.10 -2.57 180.4
27-Sep 2150 0 2150 35 0.01 -2.56 180.4
28-Sep 1950 0 1950 -165 -0.05 -2.61 180.4
29-Sep 2150 1200 950 -1165 -0.33 -2.94 180.1
30-Sep 1950 0 1950 -165 -0.05 -2.99 180.0
1-Oct 1800 1800 0 -2115 -0.60 -3.59 179.4
2-Oct 1700 0 1700 -415 -0.12 -3.71 179.3
3-Oct 2150 0 2150 35 0.01 -3.70 179.3
4-Oct 2350 0 2350 235 0.07 -3.64 179.4
5-Oct 1880 1300 580 -1535 -0.44 -4.07 178.9
6-Oct 1650 0 1650 -465 -0.13 -4.21 178.8
7-Oct 2550 1400 1150 -965 -0.28 -4.48 178.5
8-Oct 1900 0 1900 -215 -0.06 -4.54 178.5
9-Oct 1800 700 1100 -1015 -0.29 -4.83 178.2
10-Oct 2380 800 1580 -535 -0.15 -4.99 178.0
11-Oct 3320 1800 1520 -595 -0.17 -5.16 177.8
12-Oct 1950 0 1950 -165 -0.05 -5.20 177.8
13-Oct 2750 0 2750 635 0.18 -5.02 178.0
14-Oct 1620 1700 -80 -2195 -0.63 -5.65 177.4
15-Oct 1800 0 1800 -315 -0.09 -5.74 177.3
16-Oct 2750 0 2750 635 0.18 -5.56 177.4
17-Oct 2400 600 1800 -315 -0.09 -5.65 177.4
18-Oct 2520 1850 670 -1445 -0.41 -6.06 176.9
19-Oct 2200 1000 1200 -915 -0.26 -6.32 176.7
20-Oct 1800 600 1200 -915 -0.26 -6.58 176.4
21-Oct 2400 1800 600 -1515 -0.43 -7.02 176.0
22-Oct 1700 900 800 -1315 -0.38 -7.39 175.6
23-Oct 1900 1100 800 -1315 -0.38 -7.77 175.2
24-Oct 1850 500 1350 -765 -0.22 -7.99 175.0
25-Oct 2100 0 2100 -15 0.00 -7.99 175.0
26-Oct 2150 0 2150 35 0.01 -7.98 175.0
27-Oct 1700 1700 0 -2115 -0.60 -8.59 174.4
28-Oct 1825 1100 725 -1390 -0.40 -8.98 174.0
29-Oct 1850 550 1300 -815 -0.23 -9.22 173.8
30-Oct 1800 0 1800 -315 -0.09 -9.31 173.7
31-Oct 1900 700 1200 -915 -0.26 -9.57 173.4
1-Nov 2200 0 2200 85 0.02 -9.54 173.5
2-Nov 2200 0 2200 85 0.02 -9.52 173.5
3-Nov 1725 1100 625 -1490 -0.43 -9.94 173.1
4-Nov 1700 0 1700 -415 -0.12 -10.06 172.9
5-Nov 1975 1800 175 -1940 -0.55 -10.62 172.4
6-Nov 1600 300 1300 -815 -0.23 -10.85 172.2
7-Nov 2600 1100 1500 -615 -0.18 -11.03 172.0
8-Nov 1800 0 1800 -315 -0.09 -11.12 171.9
9-Nov 1825 1800 25 -2090 -0.60 -11.71 171.3
10-Nov 2025 1100 925 -1190 -0.34 -12.05 170.9
11-Nov 1875 1000 875 -1240 -0.35 -12.41 170.6
12-Nov 1850 600 1250 -865 -0.25 -12.65 170.3
13-Nov 2025 400 1625 -490 -0.14 -12.79 170.2
14-Nov 2225 500 1725 -390 -0.11 -12.91 170.1
15-Nov 2100 300 1800 -315 -0.09 -13.00 170.0
16-Nov 1825 1800 25 -2090 -0.60 -13.59 169.4
17-Nov 1975 600 1375 -740 -0.21 -13.80 169.2
18-Nov 2300 0 2300 185 0.05 -13.75 169.2
19-Nov 2875 1200 1675 -440 -0.13 -13.88 169.1
20-Nov 3100 0 3100 985 0.28 -13.60 169.4
21-Nov 2150 1000 1150 -965 -0.28 -13.87 169.1
22-Nov 2500 100 2400 285 0.08 -13.79 169.2
23-Nov 2400 1800 600 -1515 -0.43 -14.22 168.8
24-Nov 1550 800 750 -1365 -0.39 -14.61 168.4
25-Nov 2900 600 2300 185 0.05 -14.56 168.4
26-Nov 2325 1800 525 -1590 -0.45 -15.01 168.0
27-Nov 1850 600 1250 -865 -0.25 -15.26 167.7
28-Nov 3050 500 2550 435 0.12 -15.14 167.9
29-Nov 2100 250 1850 -265 -0.08 -15.21 167.8
30-Nov 2200 0 2200 85 0.02 -15.19 167.8
1-Dec 1925 0 1925 -190 -0.05 -15.24 167.8
2-Dec 2175 600 1575 -540 -0.15 -15.40 167.6
3-Dec 2650 1800 850 -1265 -0.36 -15.76 167.2
4-Dec 3750 600 3150 1035 0.30 -15.46 167.5
5-Dec 2625 900 1725 -390 -0.11 -15.57 167.4
6-Dec 2600 0 2600 485 0.14 -15.44 167.6
7-Dec 1825 1800 25 -2090 -0.60 -16.03 167.0
8-Dec 1950 500 1450 -665 -0.19 -16.22 166.8
9-Dec 2125 0 2125 10 0.00 -16.22 166.8
10-Dec 1675 800 875 -1240 -0.35 -16.57 166.4
11-Dec 2175 1600 575 -1540 -0.44 -17.01 166.0
12-Dec 2050 800 1250 -865 -0.25 -17.26 165.7
13-Dec 2500 1000 1500 -615 -0.18 -17.44 165.6
14-Dec 1750 250 1500 -615 -0.18 -17.61 165.4
15-Dec 1950 700 1250 -865 -0.25 -17.86 165.1
16-Dec 2050 600 1450 -665 -0.19 -18.05 165.0
17-Dec 2150 250 1900 -215 -0.06 -18.11 164.9
18-Dec 2350 750 1600 -515 -0.15 -18.26 164.7
19-Dec 2000 600 1400 -715 -0.20 -18.46 164.5
20-Dec 2000 425 1575 -540 -0.15 -18.62 164.4
21-Dec 2150 750 1400 -715 -0.20 -18.82 164.2
22-Dec 1750 350 1400 -715 -0.20 -19.03 164.0
23-Dec 1400 400 1000 -1115 -0.32 -19.34 163.7
24-Dec 3250 1000 2250 135 0.04 -19.31 163.7
25-Dec 4450 0 4450 2335 0.67 -18.64 164.4
26-Dec 2750 600 2150 35 0.01 -18.63 164.4
27-Dec 3100 1000 2100 -15 0.00 -18.63 164.4
28-Dec 2875 800 2075 -40 -0.01 -18.64 164.4
29-Dec 1700 0 1700 -415 -0.12 -18.76 164.2
30-Dec 2300 700 1600 -515 -0.15 -18.91 164.1
31-Dec 3025 450 2575 460 0.13 -18.78 164.2
1-Jan 2525 0 2525 410 0.12 -18.66 164.3
2-Jan 3675 800 2875 760 0.22 -18.44 164.6
3-Jan 2175 100 2075 -40 -0.01 -18.46 164.5
4-Jan 2500 200 2300 185 0.05 -18.40 164.6
5-Jan 2025 600 1425 -690 -0.20 -18.60 164.4
6-Jan 1850 600 1250 -865 -0.25 -18.85 164.2
7-Jan 2050 600 1450 -665 -0.19 -19.04 164.0
8-Jan 1600 0 1600 -515 -0.15 -19.18 163.8
9-Jan 1825 600 1225 -890 -0.25 -19.44 163.6
10-Jan 2250 0 2250 135 0.04 -19.40 163.6
11-Jan 1975 0 1975 -140 -0.04 -19.44 163.6
12-Jan 2050 475 1575 -540 -0.15 -19.59 163.4

 

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