Requirements
Histidine Isoleucine Leucine Lysine Methionine and cystine Phenylalanine and tyrosine Threonine Tryptophan Valine Total essential amino acids (EAA) |
Infants (4-6 Months)
29 88 150 99 72 120 74 19 93 715 mg |
Child (10-12 yrs)
- 28 44 49 24 24 30 4 28 231 mg |
Adults
- 10 14 12 13 14 7 3 13 86 mg |
Height
4'10 4'11 5'0 5'1 5'2 5'3 5'4 5'5 5'6 5'7 5'8 5'9 5'10 5'11 6'0 6'1 6'2 6'3 6'4 |
Inches
58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 |
Pounds
Over Weight 119-138 124-143 128-148 132-153 136-158 141-163 145-169 150-174 155-179 159-185 164-190 169-196 174-202 179-208 184-213 189-219 194-225 200-232 205-238 |
Kilograms
54-63 56-64 58-67 59-69 61-71 63-73 65-76 68-78 70-81 72-83 74-86 76-88 78-91 81-94 83-96 85-99 87-102 90-105 92-107 |
Pounds
Obese 143-186 148-193 153-199 158-206 164-213 169-220 174-227 180-234 186-241 191-249 197-256 203-263 209-271 215-279 221-287 227-295 233-303 240-311 246-320 |
Kilograms
64-84 67-87 69-90 71-93 74-96 76-99 78-102 81-106 84-109 86-112 89-116 92-119 94-122 97-126 100-130 102-133 105-137 108-141 111-145 |
Pounds
Very Obese 191-258 198-267 204-276 211-285 218-295 225-304 232-314 240-324 247-334 255-344 262-354 270-365 278-376 286-386 294-397 302-408 311-420 319-431 328-443 |
Kilograms
86-117 89-121 92-125 95-129 98-133 102-137 105-142 108-146 112-151 115-156 118-160 122-165 126-170 129-175 133-180 136-185 141-190 144-195 148-200 |
Food Name
Cream Cheese (1 cup) Sour Cream (1 cup) Heavy Wipping Cream (1 cup) American Chedder (1 cup) Dark Chocolate 70-80% (per bar) Cream Half and Half (1 cup) Mozzarella Whole Milk (1 cup) Salmon (1/2 fillet) Avocado (1 cup) Olive Oil (1 tbsp) Fish Oil (per tbsp) Avocado Oil (per tbsp) Flaxseed Oil (per tbsp) Coconut Oil (per tbsp) Turkey Fat (per tbsp) Chicken Fat (per tbsp) Duck Fat (per tbsp) Sweet Cream Butter (1 tbsp) Salted Macadamia Nuts (per tbsp) Almonds Nuts (per tbsp) Mixed Nuts (per tbsp) |
Fat Grams
79.4 grams 45 grams 44.4 grams 43.7 grams 43.1 grams 27.8 grams 25 grams 22 grams 22 grams 14 grams 13 grams 13 grams 13 grams 13 grams 12 grams 12 grams 12 grams 11 grams 6.2 grams 4.5 grams 4.3 grams |
Proteins
13.8 grams 4.8 grams 2.5 grams 32. grams 7.9 grams 7.2 grams 24.8 grams 40 grams 3 grams 0 grams 0 grams 0 grams 0 grams 0 grams 0 grams 0 grams 0 grams 1.9 grams .6 grams 1.9 grams 1.4 grams |
Carbohydrates
9.4 grams 8.1 grams 3.3 grams 1.7 grams 46.3 grams 10.4 grams 2.5 grams 0 grams 12.8 grams 0 grams 0 grams 0 grams 0 grams 0 grams 0 grams 0 grams 0 grams 0.1 grams 1.08 grams 1.6 grams 2.1 grams |
Carbohydrate
|
Glycemic Index
|
Pinto Beans (boiled)
Soy Beans (boiled) Barley Brown Beans Red Lentils Kidney Beans Wheat Tortilla Black Beans Pizza, Super Supreme (thing and crispy 13.2 % fat Chickpeas (boiled) Blacked Eyed Beans Butter Beans Quesadillas (made from low-fat cheese, avocado, boiled pinto beans and flour tortilla) Pinto Beans (steamed) Refried Beans Tomatoes Apple Baked Beans Strawberries Orange Mahatma brand Long Grain Rice White Quinoa Rye Bread (50% rye 50% wheat) Banana Corn Tortilla Red Quinoa Sour Dough Wheat Bread Pumpernickle Bread Pita Bread White Basmati Rice Brown Rice White Bread Watermelon French Bread (fermented with leaven) French Bread (fermented with yeast) Middle Eastern Flatbread |
14
15-20 22 24 27 29 30 30 30 33 33 36 36 33 38 38 38 40 40 48 50 50 50 51 52 54 54 56 57 58 66 70-75 72-80 80 81 97 |
Potato crisps (deep fried)
Russet Potatoes (baked without fat) Sweet Potato (boiled) Potato (white baked w/10 g margarine) Mashed Potato Instant Mashed Potato Sweet Potato (peeled and baked) Potato (boiled with 10 g margarine) |
44
56 60 69 83 88 96 94 |
Age (years)
Males 19-70 years > 70 years Females 19-70 years > 70 years Males 19-70 years > 70 years Females 19-70 years > 70 years |
Folate
(mcg) 400 400 400 400 Vitamin B12 (mcg) 2.4 2.4 2.4 2.4 |
Niacin
(mg) 16 16 14 14 Vitamin C (mg) 90 90 75 75 |
Riboflavin
B2 (mg) 1.3 1.3 1.1 1.1 Vitamin D (IU) 600 800 600 800 |
Thiamin
B1 (mg) 1.2 1.2 1.1 1.1 Vitamin E (mg) 15 15 15 15 |
Vitamin
A (mcg) 900 900 700 700 Vitamin K (mcg) 120 120 90 90 |
Vitamin
B6 (mg) 1.3 1.7 1.3 1.5 |
WEEK 1-4 |
WEEK 5-8 |
WEEK 9-12 |
BENT OVER HIGH ROWS
LOG PICK UPS 4 Sets of 20-10-10-25 |
STANDING HIGH ROW
4 Sets of 20-10-10-25 |
PULLDOWNS
4 Sets of 20-10-10-25 |
LOW PULL APARTS
LEATHER STRETCHERS 4 Sets of 20-10-10-25 |
SINGLE ARM LOW ROW
4 Sets of 20-10-10-25 |
REVERSE GRIP PULLDOWNS
4 Sets of 20-10-10-25 |
BENT OVER LOW ROWS
LOG LIFTS 4 Sets of 20-10-10-25 |
PULL DOWNS
4 Sets of 20-10-10-25 |
SINGLE ARM LOW ROW
4 Sets of 20-10-10-25 |
ARCHER PULLS
SLING SHOTS 4 Sets of 20-10-10-25 |
STRAIGHT-ARM PUSHDOWNS
4 Sets of 20-10-10-25 |
SEATED HIGH ROW
4 Sets of 20-10-10-25 |
PUSH-UP W/BAND
FIRE BREATHERS 4 Sets of 20-10-10-25 |
SINGLE-ARM INCLINE PRESS
4 Sets of 20-10-10-25 |
PUSH-UP W/BANDS
4 Sets of 20-10-10-25 |
REVERSE GRIP FLYE
ROPE LIFTS 4 Sets of 20-10-10-25 |
SINGLE-ARM HOOK FLYE
4 Sets of 20-10-10-25 |
SINGLE-ARM INCLINE PRESS
4 Sets of 20-10-10-25 |
WRAPAROUND MOST MUSCULAR
BILLOWS 4 Sets of 20-10-10-25 |
SINGLE-ARM DECLINE PRESS
4 Sets of 20-10-10-25 |
SINGLE-ARM DECLINE PRESS
4 Sets of 20-10-10-25 |
WRAPAROUND PRESS
CROSS CUTS 4 Sets of 20-10-10-25 |
PUSH-UP W/BANDS
4 Sets of 20-10-10-25 |
STRAIGHT ARM FLYE
4 Sets of 20-10-10-25 |
REVERSE CRUNCHES
4 Sets of 20-20-20-20 |
REVERSE CRUNCHES W/BANDS
4 Sets of 20-10-10-25 |
WOODCHOPPERS
4 Sets of 20-10-10-25 |
STANDING BICEPS CURLS
TENT LIFTS 4 Sets of 20-10-10-25 |
STANDING PREACHERS
4 Sets of 20-10-10-25 |
STANDING CURLS
4 Sets of 20-10-10-25 |
SINGLE-ARM CONCENTRATION CURLS
TAUGHT-LINE PULLS 4 Sets of 20-10-10-25 |
SINGLE-ARM INCLINE CURLS
4 Sets of 20-10-10-25 |
STANDING PREACHERS I
4 Sets of 20-10-10-25 |
SINGLE-ARM OVERHEAD EXTENSIONS
HURRY UPS 4 Sets of 20-10-10-25 |
CONCENTRATION CURLS ANCHORED
4 Sets of 20-10-10-25 |
STANDING PREACHERS II
4 Sets of 20-10-10-25 |
SINGLE ARM KICKBACKS
LIMB CHOPPERS 4 Sets of 20-10-10-25 |
TRICEPS PUSHDOWNS
4 Sets of 20-10-10-25 |
TRICEPS PUSHDOWNS
4 Sets of 20-10-10-25 |
STANDING KICKBACKS
4 Sets of 20-10-10-25 |
SINGLE-ARM PUSHDOWNS
4 Sets of 20-10-10-25 |
STANDING HEAD CRUSHERS
4 Sets of 20-10-10-25 |
STANDING SINGLE-ARM PRESS
JUG CARRIERS 4 Sets of 20-10-10-25 |
SHOULDER PRESS
4 Sets of 20-10-10-25 |
REVERSE GRIP PRESS
4 Sets of 20-10-10-25 |
SINGLE-ARM LATERAL RAISE
TARP PULLS 4 Sets of 20-10-10-25 |
SINGLE-ARM REAR FLYE
4 Sets of 20-10-10-25 |
SINGLE-ARM SIDE RAISE
4 Sets of 20-10-10-25 |
HIGH PULL APARTS
STAFF PULLS 4 Sets of 20-10-10-25 |
SINGLE-ARM SIDE RAISE
4 Sets of 20-10-10-25 |
FRONT RAISE
4 Sets of 20-10-10-25 |
FRONT RAISES
SMOKE SIGNALS 4 Sets of 20-10-10-25 |
UPRIGHT ROWS
4 Sets of 20-10-10-25 |
HIGH FACE PULLS
4 Sets of 20-10-10-25 |
CRUNCHES W/BANDS
4 Sets of 20-10-10-25 |
TWISTING CRUNCHES W/BANDS
4 Sets of 20-10-10-25 |
OVERHEAD SQUAT
UNDER TENT LIFTS 4 Sets of 20-10-10-25 |
OVERHEAD SQUAT
4 Sets of 20-10-10-25 |
OVERHEAD SQUAT I
4 Sets of 20-10-10-25 |
SINGLE LEG SQUAT
LACE PULLS 4 Sets of 20-10-10-25 |
DEADLIFT
4 Sets of 20-10-10-25 |
OVERHEAD SQUAT II
4 Sets of 20-10-10-25 |
STIFF LEG DEAD LIFT
TROUSER LIFTS 4 Sets of 20-10-10-25 |
SINGLE LEG SQUAT
4 Sets of 20-10-10-25 |
SINGLE LEG SQUAT
4 Sets of 20-10-10-25 |
SINGLE LEG CALF RAISE
4 Sets of 20-10-10-25 |
SINGLE LEG CALF RAISE
4 Sets of 20-10-10-25 |
STIFF LEG DEAD LIFT
4 Sets of 20-10-10-25 |
SINGLE LEG CALF RAISE
4 Sets of 20-10-10-25 |
Initial Weight
339 |
Goal Weight
220 |
Where My Weight Loss I At So Far
|
How Much Weight I Have Remaining
|
WEEK
0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 |
WEIGH IN
339.0 lbs 333.9 lbs 334.0 lbs 328.3 lbs 326.3 lbs 324.5 lbs 321.8 lbs 318.2 lbs 319.2 lbs 315.3 lbs 321.8 lbs 320 lbs 316.7 lbs 315.4 lbs |
Date
7/7/19 7/31/19 8/6/19 8/13/19 8/20/19 8/27/19 9/3/19 9/10/19 9/17/19 9/24/19 10/1/19 10/8/19 10/15/19 10/22/19 10/29/19 |
BMI
41.3 40.6 40.7 40.0 39.7 39.5 39.2 38.7 38.9 38.4 39.2 39.0 38.5 38.4 |
Average Per Week
-1.5 lbs -1.2 lbs -2.0 lbs -2.0 lbs -2.0 lbs -2.1 lbs -2.2 lbs -1.9 lbs -2.1 lbs -1.4 lbs -1.4 lbs -1.6 lbs -1.5 lbs |
Average Per Month
-6.4 lbs -5.0 lbs -8.7 lbs -8.7 lbs -8.5 lbs -8.9 lbs -9.6 lbs -8.2 lbs -9.0 lbs -6.0 lbs -6.1 lbs -6.7 lbs -6.6 lbs |
Est. Days Until Goal
365 358 351 344 337 330 323 316 309 302 295 288 281 |
Estimated
Months 12 - - - 11 - - - 10 - - - - 9 |
Date
|
Distance
without Pack |
Resistance Training w/Pack
|
Date
|
Distance
without Pack |
Resistance Training w/Pack
|
7/31/19
8/4/19 8/5/19 8/6/19 8/7/19 8/8/19 8/10/19 8/12/19 8/14/19 8/15/19 8/18/19 8/19/19 8/20/19 8/21/19 8/25/19 8/26/19 8/27/19 8/29/19 9/2/19 9/3/19 9/4/19 9/5/19 9/6/19 9/9/19 9/10/19 9/15/19 9/16/19 9/17/19 9/18/19 9/19/19 9/20/19 9/22/19 9/23/19 |
3.5 Miles
3 Miles 3 Miles 3 Miles 3 Miles 3 Miles 3 Miles 3.5 Miles 1.13 Miles 3.5 Miles 4.5 Miles 3.5 Miles 4.5 Miles 3.5 Miles 3.5 Miles 5.8 Miles 5.68 Miles 5 Miles 5.8 Miles 5 Miles 5 Miles 5 Miles 4 Miles 5 Miles 5 Miles 5 Miles 5 Miles 6 Miles 5 Miles 5 Miles --- 7 Miles --- |
---
--- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- --- 5 Miles (21 lbs.) --- 5 Miles (23 lbs) |
9/24/19
9/26/19 9/28/19 10/1/19 10/2/19 10/3/19 10/4/19 10/6/19 10/8/19 7/10/19 7/11/19 7/13/19 7/15/19 7/16/19 7/17/19 7/18/19 7/20/19 7/22/19 |
7 Miles
7 Miles --- --- 7 Miles 7 Miles 7 Miles 7 Miles 7 Miles 7 Miles 7 Miles 3.5 Miles 7 Miles 7 Miles 2 Miles 8 Miles 8 Miles 4 Miles |
---
--- 5 Miles (23 lbs) 5 Miles (23 lbs) --- --- --- --- --- --- --- --- --- --- --- --- --- --- |
Weigh In
Week |
Pounds
|
Pounds
Lost |
Weigh In
Week |
Pounds
|
Pounds
Lost |
Weigh In
Week |
Pounds
|
Pounds
Lost |
WEEK 8
WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15 WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20 WEEK 21 WEEK 22 WEEK 23 |
319.7 lbs
317.6 lbs 315.5 lbs 313.4 lbs 311.3 lbs 309.2 lbs 307.1 lbs 305 lbs 302.9 lbs 300.8 lbs 298.7 lbs 296.6 lbs 294.5 lbs 292.4 lbs 290.3 lbs 288.2 lbs |
-19.3 lbs
-21.4 lbs -23.5 lbs -25.6 lbs -27.7 lbs -29.8 lbs -31.9 lbs -34 lbs -36.1 lbs -38.2 lbs -40.3 lbs -42.4 lbs -44.5 lbs -46.6 lbs -48.7 lbs -50.8 lbs |
WEEK 24
WEEK 25 WEEK 26 WEEK 27 WEEK 28 WEEK 29 WEEK 30 WEEK 31 WEEK 32 WEEK 33 WEEK 34 WEEK 35 WEEK 36 WEEK 37 WEEK 38 WEEK 39 |
286.1 lbs
284 lbs 281.9 lbs 279.8lbs 277.7 lbs 275.6 lbs 273.5 lbs 271.4 lbs 269.3 lbs 267.2 lbs 265.1 lbs 263 lbs 260.9 lbs 258.8 lbs 256.7 lbs 254.6 lbs |
-52.9 lbs
-55 lbs -57.1 lbs -59.2 lbs -61.3 lbs -63.4 lbs -65.5 lbs -67.6 lbs -69.7 lbs -71.8 lbs -73.9 lbs -76 lbs -78.1 lbs -80.2 lbs -82.3 lbs -84.4 lbs |
WEEK 40
WEEK 41 WEEK 42 WEEK 43 WEEK 44 WEEK 45 WEEK 46 WEEK 47 WEEK 48 WEEK 49 WEEK 50 WEEK 51 WEEK 52 WEEK 53 WEEK 54 WEEK 55 |
252.5 lbs
250.4 lbs 248.3 lbs 246.2 lbs 244.1 lbs 242 lbs 239.9 lbs 237.8 lbs 235.7 lbs 233.6 lbs 231.5 lbs 229.4 lbs 227.3 lbs 225.2 lbs 223.1 lbs 221 lbs |
-86.5 lbs
-88.6 lbs -90.7 lbs -92.8 lbs -94.9 lbs -97 lbs -99.1 lbs -101.2 lbs -103.3 lbs -105.4 lbs -107.5 lbs -109.6 lbs -111.7 lbs -113.8 lbs -115.9 lbs -118 lbs |
WEEK 13
Oct 10/15/19 (Tuesday) Weekly Weigh In: 316.7 lbs We are back on track and again!! Morning Meal: Forgot To Document Lunch: Forgot To Document Dinner: Forgot To Document Daily Workout Routine: Walk Distance- Fast Walk 7 Miles -------------------------------- Oct 10/16/19 (Wednesday) Morning Meal: Forgot To Document Lunch: Forgot To Document Dinner: Forgot To Document Daily Workout Routine: Walk Distance- Fast Walk 7 Miles -------------------------------- Oct 10/17/19 (Thursday) Morning Meal: 3 eggs and onions with mushrooms Lunch: corn chips with cheddar cheese Dinner: Pasta Daily Workout Routine: Walk Distance- Fast Walk 2 Miles -------------------------------- Oct 10/18/19 (Friday) Morning Meal: potato and onion with mushrooms Lunch: No Lunch Dinner: salmon and rice Daily Workout Routine: Walk Distance- Fast Walk 7 Miles -------------------------------- Oct 10/19/19 (Saturday) Morning Meal: apple cinnamon oat meal Lunch: 3 eggs hard boiled with sauerkraut and egg plant Dinner: No dinner Daily Workout Routine: Rest Day -------------------------------- Oct 10/20/19 (Sunday) Morning Meal: 3 eggs and hash browns with 1 bagel Lunch: No Lunch Dinner: rice and salmon, Daily Workout Routine: Walk Distance- Fast Walk 8 Miles -------------------------------- Oct 10/21/19 (Monday) Festival Day Morning Meal: 3 eggs and hash browns Lunch: 2 soy patties, onions and mushrooms, crackers and dip Dinner: No Dinner Daily Workout Routine: Rest Day -------------------------------- |
WEEK 14
Oct 10/22/19 (Tuesday) Weekly Weigh In: 315.4 lbs Morning Meal: apple cinnamon oat meal Lunch: potato and onion with mushrooms Dinner: taco salad Daily Workout Routine: Walk Distance- Fast Walk 4 Miles -------------------------------- Oct 10/23/19 (Wednesday) Morning Meal: Forgot To Document Lunch: Forgot To Document Dinner: Forgot To Document Daily Workout Routine: Walk Distance- Fast Walk 8 Miles -------------------------------- Oct 10/24/19 (Thursday) Morning Meal: 1 potato cooked with onions and mushrooms topped with cheddar cheese Lunch: backed potato with mushrooms and onions Dinner: 3 Egg rolls with noodles Daily Workout Routine: Rest Knee Issues -------------------------------- Oct 10/25/19 (Friday) Morning Meal: 1 baked potato with onions and mushrooms Lunch: No Lunch Dinner: trout and rice dish Daily Workout Routine: Rest Knee Issues -------------------------------- Oct 10/26/19 (Saturday) Morning Meal: 3 hard boiled eggs Lunch: 2 peppers with cheese slices and four tortilla wraps Dinner: 3 slices of Pizza Daily Workout Routine: Rest Knee Issues -------------------------------- Oct 10/27/19 (Sunday) Morning Meal: 1 baked potato with asparagus, onions, and saute with mushrooms Lunch: Noodles with black beans and tomatoes Dinner: 3 eggs and a bagle 2 slices of pizza (Got hungry I guess?) Daily Workout Routine: Rest Knee Issues -------------------------------- Oct 10/28/19 (Monday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- |
WEEK 15
Oct 10/29/19 (Tuesday) Weekly Weigh In: ? lbs Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- Oct 10/30/19 (Wednesday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- Oct 10/31/19 (Thursday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- Nov 11/1/19 (Friday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- Nov 11/2/19 (Saturday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- Nov 11/3/19 (Sunday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- Nov 11/4/19 (Monday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- |
WEEK 16
Nov 11/5/19 (Tuesday) Weekly Weigh In: ? lbs Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- Nov 11/6/19 (Wednesday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- Nov 11/7/19 (Thursday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- Nov 11/8/19 (Friday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- Nov 11/9/19 (Saturday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- Nov 11/10/19 (Sunday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- Nov 11/11/19 (Monday) Morning Meal: Lunch: Dinner: Daily Workout Routine: ------------------------------- |