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Breakfast: small bowl of rice krispies with chocolate soy milk Oh, I did not think about using choc soy on breakfast cereal... yum!! I highly recommend it, its soo yummy
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S.
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Sorry this is late:
Breakfast, lunch and snacks were the same as Tuesday. The only difference was dinner. Applebee's Grilled Shrimp Skewer Salad (210 Cal = 4 points). I had this with iced tea/lemon.
Total 1110 = No exercise though
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I ended up skipping breakfast again because I didn't feel very well... just in case you're wondering.
Here's the rest of the day:
Lunch - leftover spaghetti sauce over lunguini, green salad with light vinegarette dressing
Snack - grapes and pretzels
Another Snack - UFO 
Dinner - kielbasa & potatoes, steamed artichoke
I just barely got enough water in too  ... 64oz
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~ Rachel (IBS-C)
If life hands you lemons, make lemonade!!
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I've never heard of that before. Too bad I can't afford a gym membership...BUT I am splurging on fitness mags and saving for a DVD! Yippee! 
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Formerly known as Ruchie
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Yup, the *best* way to do it is with those funny fat caliper thingys (your doctor could probably do this too if you don't go to a personal trainer), but failing that you can do it pretty accurately with a measuring tape - make sure you can measure up to .25" and don't do it over clothes. For a basic measurement you measure your stomach, hips and neck. There are lots of sites out there that will calculate this for you but BodyTracker is the best one I've found - plus it gives you a nice chart telling you what's a good range for you to be in (and cute little graphics - lol you'll see!)
It's a really good plan for everyone to get an idea of what their body fat percentage is like - the higher your percentage the fewer calories you should be getting (or need) each day, so if you have a high percentage you may be overestimating your calorie needs. Same goes if you have a particularly low percentage - you may be underestimating. (Note: unless you're in the "overfat" - around 35% - or "lean" - around less than 20% - categories, it's not going to make a very significant difference, but still worth checking out)
That calculator will tell you how many pounds of fat you have on you (lol) and how many pounds of lean mass. Once you get those numbers, swing back here and do this calculation to find out your ideal number of calories:
(using my #s as examples - 122 lbs / 21% body fat)
divide your lean muscle mass by 2.2 to get the figure in kg
96.38lbs / 2.2 = 43.81kg
multiply by 21.6
43.81 x 21.6 = 946.28
add 370
946.28 + 370 = 1316.28 = your BMR!
multipy by activity multiplier!
sedentary (little or no exercise, desk job) - 1.2
Lightly Active (light exercise 1-3 days a week) - 1.375
Moderately Active (moderate exercise 3-5 days a week) - 1.55
Very Active - (hard exercise 6-7 days a week) - 1.725
Extra Active - (very hard exercise/training or physically demanding job) - 1.9
So for me, moderately active 946.28 x 1.55 = 2040
This is the number of calories to MAINTAIN your weight
If trying to lose, take off 15-20% of that
If trying to gain, add an additional 15-20%
So if I was trying to lose weight but in no big rush...
2040 x 0.15 = 306
So calorie budget would be everyday (despite exercise as that was included in activity multiplier above) = 1734 calories
And voila! 
lol that was probably WAY more than you were asking for... oh well! 
Edited by retrograde (03/17/05 07:39 PM)
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