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I've heard at LEAST 1 gram of protein per kg of bodyweight so in your case that'd be about 73 grams per day. I've also heard 1 gram per pound of body weight, but I think g/kg is a good place to start. I'm sure if you do a search you could get a lot more opinions though!
Last edited by gymchica; December 17th, 2007 at 04:19 PM.
I've heard at LEAST 1 gram of protein per kg of bodyweight so in your case that'd be about 73 grams per day. I've also heard 1 gram per pound of body weight, but I think kg/bw is a good place to start. I'm sure if you do a search you could get a lot more opinions though!
thanx... guess i need to up my protein... i go with the gram per kg.that sounds familiar.
wow!! into the 20s now. That didn't take long!! hmm so today has been ok. i have not eaten more than my recommended calories. i dont think anyway. cant be doing with the counting. the only major calories i can think of are the small fish and chips and the chocolate (my last day at school and when your're teaching 40 kids guess how many boxes of choc u get for christmas. i have to share them all out before i eat them now!). not sure about the protein though. DIDN'T DO ANY EXCERCISE EITHER! im hoping to start properly on tursday doing some full body workout days and some cardios. im just going to give my body and mind a rest tomorrow. my weight is still stable so shouldn't be a problem. also my weigh in day on thursday and so far i ahve put on weight since last week. but im not going to worry about that as long as the scale says ive lost some since my start weight. i want to concentrate on excercise these holidays (ive got 3 weeks if im counting correctly starting on thursday so should get a lot of excercis ein alongside all the work i need to get done).
thats about it until tomorrow. hope i dont eat too much since im not excercising!!
The rule for protein that we used in the challenge (there are links that give background infp there and I am sure that I told you which thread it was earlier in your diary) is half your weight (in pounds) in grams of protein. So if your ticker says 160 - you know that you want to eat 80g protein.
You ask how long it takes me to walk 6.3 miles. Maybe 2 hrs 15 mins. I dont really time it because I often stop and chat to people, do a bit of shopping while I am out, go to a class - things like that. I dont really care about how long it takes as I am not trying to improve the speed. I think that it takes about that if I dont get side-tracked - just I rarely dont get side-tracked. I know whick roads add up to 6.3 miles so if I add a little extra in my pedometer may say a bit more but I just count it as having done my 6.3 miles for the morning.
Ok - my spreadsheet columns. Dont laugh. I add extra ones depending on what I am looking at. Maybe food types or exercise types.
Day Date Weight Steps Day distance points Walking Chocolate Butter Fried Sauce Cheese Meal Sit ups High steps High kicks Dance block info classes toilet period
points are the WW points earned according to my pedometer.
walking is a description of which route for my long walk
meal is a quick desc of my main meal eg roast chicken & veg
block info is for when I walk blocks in the afternoon - I do some with wrist weights etc
You know how you say you weigh yourself 100 times a day. That is like me looking at the spreadsheet to gain insight and draw conclusions. I am always having a look to see if I can see any trends. I like to look and see what happens to your weight when you have had a meal and then what happens the next time you have the same thing.
If you wish to draw conclusions every week - then do so. That would be fine.
ok so today hasnt been so bad. had the family come over (extended). all the size 8 and below cousins. kinda discouraging and motivating at the same time. calories and protein have been good. hav had lots of meat hehe. no excercise though but i knew that would happen since had to cater for a million people today. hmmm anyway too tired now but thought id update before i went to bed. 3 week weigh in tomorrow. not bothered what it shows anymore. just want to start excercising!
Catering to all those people must have been a workout in itself! Sounds like your holidays are going nicely and your weight loss is on track, congrats!
So far so good. It was hard work yesterday! Weightloss is on track even though the scales show 161 today I know that isn’t major just fluctuations and plus im still on track with my 1lb a week loss.
1st official days of hols and it hasn't been bad at all. i woke up witha bad stomache and back ache but after a bit of excercise it just disappeared!! anyway done nearly an hour of cardio. sweated alot. i let my heart rate stay in the range of 110 and 170 throughout. average for hour was about 130 so not bad for an hour.
Exercise
10 mins bike
10 mins cross-trainer
15 mins treadmill
15 mins step aerobic
5 mins bike (cool down)
1 hour walking
Total – 1 hour 55 mins. woohooo!!
Day 20 
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