♥Message with FRs please and thank you♥
In general, I have a fairly high opinion of myself. In fact, most days it's pretty awesome to be me.
I am very much about self-regulation. I listen to my body. I eat when I'm hungry. To the best of my ability, budget and available time, I eat what my body is telling me it's hungry for. This has always worked very well for me. I've never been on a diet in my life and I'm convinced that that is why I am still able to self-regulate. I define "diet," the verb, as either caloric limitation or cutting out specific food(s). So on principle, I do neither of those things. Without ever trying to lose or gain weight, I have stayed within a 14 lb window my entire adult life (104-118 on the extreme ends, but more normally I stay between 107 and 113, so without the extremes more like a 6 lb window). I have never been unhappy with my body. I think I look great, and I have always been pleased with the things my body can do. I have been told that my body will stop regulating itself as I get older (or have kids) so I wanted to have real numbers on what I actually do eat. I have been using MFP to see what it is I do eat and put the data from tracking into excel to better look at the numbers. I will update this as I continue crunching numbers.
Results thus far (averages from 499 days of faithful tracking):
1907 nutritional calories (kcal) eaten per day (stdev 460)
1825 net kcal per day (stdev 459)
45% of calories from fat
29% of calories from carbs
19% of calories from protein
7% of calories from EtOH (sounds like a lot, but it actually works out to about 1 drink a day) (i.e. 1894*0.07 = 132.6 kcal; 132.6 kcal ÷7 kcal/g = 18.9 g; 18.9 g ÷ 0.789 g/mL = 23.9 mL or 0.8 oz. A 12 oz beer at 6% is 0.7 oz EtOH.) Haha, only nerds will still be reading my profile at this point. Anyhow, my nutritional "goals" for macros and calories reflect these averages, so I never care if I'm over or under since I'm only collecting data anyhow. That large standard deviation for calories consumed means there are days when I eat well over 3000 calories and days when I eat under 1400. That's just how I eat.
I have never done much in the way of fitness/exercise programs before either, mostly just general active daily life requirements that have kept my muscles toned and stamina high. I did take karate back in high school, one semester of yoga back in college. Low level cardio is part of my everyday life and I wouldn't know how to change that if I wanted to. If you have a dog and don't walk it, you're a bad person, just sayin. I would say I am very lean and fairly strong for my size. I can see and feel hard muscles under my skin. I can pick up and carry my 50 lb dog easily. I can carry piggy-back my 145 lb husband. I've had to pick up (with an injured knee) my 400 lb 1986 450 Rebel (not the bike in the pic, that's my husband's Shadow) after dropping it, and was able to ride it home, thankfully. I've been backpacking with a pack that was 50% of my body weight (which is stupid if you talk to seasoned backpackers, it's supposed to be more like 30%). I tried Crossfit and thought it was amazing, but my budget nor my schedule could keep up, so it got cut. Now I lift at home. I also regularly jump in mosh pits at punk rock shows. I am getting a little old for it, but I have been doing this since I was fourteen (more than a decade). I am still the teenie girl in the pit who cares not who she knocks down nor gets knocked down by. My favorite souvenirs are bruises, and I do not bruise easily. It takes a nice, solid hit it does. Punk rock saved my life. Some may view this as destructive behavior; I view it as stress relief.
military: 12.9% BF
Covert Bailey: 16.8% BF
http://www.scientificpsychic.com/fitness/diet.html : 13.2% BF
Bioelectrical impedance analysis: 12.8% BF (5/22/2012)
And now tracking, by 7 point caliper measurement: 13.1% BF
Picture method: I think I look most like 15-16% BF with more muscle than the fashion models but less muscle than the fitness models. I never see low body fat pics of women with a "medium" amount of muscle it seems. There is visible definition between my muscles, and veins bump above skin in many places, both of which would indicate minimal subcutaneous fat. I also get cold easily and quite grumpy if I miss a meal. The largest fold of fat for a caliper measurement for me is the abdominal fold and runs about 13-17 mm, usually closer to the 13mm side of the range.
And, blood work from 22May2012:
Na: 137 ref(134-146)mM
K: 4.4 ref(3.6-5.1)mM
Ca: 9.0 ref(8.3-9.9)mg/dL
Mg: 2.4 ref(1.8-2.5)mg/dL
Fe: 134 ref(39-145)ug/dL
Cholesterol: 170 (ref <200)
Triglyceride: 99 (ref <150)
HDL: 66 (ref >60)
LDL: 84 (ref <100)
Chol/HDL ratio: 2.58
Blood sugar: 84 ref(70-99)
Damn, I am pretty healthy.
(from mulitiple reps with less weight; will add actual 1RM's next time I try them, i.e. when my husband can spot me)
Deadlift:190 lbs (Wilks 107)
Squat: 155 lbs (Wilks 88)
Bench: 85 lbs (Wilks 48)
Total: 430 lbs (Wilks 244)
Why I Want To Get In Shape
In the event that I wake up and there are zombies everywhere, I would like to be able to outrun them, or as the old joke goes, at least outrun you.
Adding some goals for 2013:
(not counting these as accomplished until I actually hit the numbers on one rep, not from the calculated 1rm above)
Bench press: 105
Back Squat: 145
Dead Lift: 195
Overhead press: 75
- my husband, my love always
- my dog, Mischief, who will always be able to out run me until I tell her "heel"
- my step-daughter, who (erroneously) thinks eating fat is bad
- future kids, which I hope to have someday, to whom I’d like to pass good habits
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