intofitness.net

Background:
Back in March 2008, I had been in a weight-loss plateau for three months, weighing in at 193 pounds and having a body fat percentage of 15%. Despite my intense exercise routine, I was not able to lose the desired remaining weight consistently; however, my body fat percentage was also decreasing slowly.  I suspected that I had been eating too many calories for weight loss, and was simply maintaining my weight.  I knew that if I wanted to go below 10% body fat, I could lose about 20 more pounds.

Results Summary:
I started using MyFoodDiary.com (MFD) on March 31, 2008 and reached my goal of 175 pounds and under 10% body fat on August 6, 2008.

What is it?:
MyFoodDiary.com is a web-based calorie counter and exercise log designed to be used as part of a weight management program.  Most users of this online service use it to assist with weight loss.  The site tracks calorie intake (diet) and calorie expenditure (exercise).  Then based on the user’s physical statistics and goals, it calculates how many calories must be consumed and/or burned to either lose one to two pounds per week, maintain weight, or gain weight.  Users can monitor on a daily basis two factors involved in weight management: food intake vs exercise.  MyFoodDiary.com supports the basic weight loss premise that one must consume less calories than the calories expended.  For example, in order to lose one pound per week, one should create a calorie deficit of 500 calories/day.  Over the course of seven days, the deficit would be 3,500 calories, which is approximately equal to one pound of weight loss.

You can watch a video overview here.

Target audience (Who is it for?):
MyFoodDiary.com is best suited for the disciplined person.  Ideal users are those who are willing to record what they eat on a daily basis (using the site’s online database of over 50,000 food items), record nutritional information for the foods not in the database, and record calories burned through activity and exercise. Users should be goal-oriented, motivated, determined, and persistent.  The service is best applied by those who want to change to a healthy, active lifestyle.  I would not recommend this service to people looking for a quick fix to their weight problems or those who just want to change their diet without exercise because losing weight in a healthy way is not just about food or “starving yourself”.  Additionally, I believe the service works best in conjunction with the use of a heart rate monitor during exercise to monitor the exact number of calories burned.

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I’ll find out the answer to that question this evening during my training session because I’ve asked my trainer to take me through my Upper Body routine so I can experience what the pace, intensity, and weight levels are supposed to be like. I don’t think my workouts are intense enough. Let me rephrase that: I’m not intense enough during my workouts. Especially during this Power phase.

I suspect that my “breaks” in between sets and exercises are a tad too long. The pace of exercise is probably too “fast” when it should be a little slower and gritty.

Sure. Some of this uneasiness could be learning these three new routines. I’ve only finished one full rotation of all three, and it could very well be that after one or two more full rotations, my confidence in performing the exercises correctly will increase to the point where I can get more intense.

That’s the way I felt during the other two phases in the past four months.

My intensity does need to decrease when it comes to my weight… on the scale that is. This morning I weighed in at 177 lbs, which caused me to freak out … for just a little bit.  I’m curious to see what body fat % my skinfold measurements yield tonight. If they are the same or lower than last week’s, then I’m okay with the quantity of food I’ve been eating, which ranges from 2500 - 3000 kcal/day while burning anywhere from 400 - 800 kcal/day.