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 |