MyFitnessPal: One Week

MYFITNESSPAL

I've been one hole week using this app: MyFitnessPal. Is very useful because you can sign everything you eat in order to have a control of your calories and to be conscient of what are you giving to your own body to make it work right. I proposed myself to lose weight: 

My eating routine is very simiilar everyday and it embarrased my a little because although I know it's not okay I don't eat in a healthy way. I hardly ever eat breakfast just because I wake up so late that I haven't got enough time. I usually drink tea with milk because it makes me be awaker. I just have breakfast during the weekends, and I usually eat toasts with olive oil.

About lunch and dinner you may notice that I don't eat any fish. I know that's not healthy at all and that fish are essential for us to build up but I don't like it and my mum has given up with me.

I eat everyday two apples, one during the breaktime and other after lunch. About what I'm used to drink, I don't like any sparkling drink so I always drink water.

Now, you're going to observe my daily routine in eating. We can appreciate how I don't get the objective of almmost any macronutrient and my levels of proteins are usually under the minimun. Some days I have passed over the limitis, others like Tuesday or Wednesday are calorieless, it might be because during the weekends I am used to meet friends and we eat a lot during our meetings. It doesn't appear here but I have done some exercise during the week. For example, on Saturday I played Voleyball and on Tuesday I trained football. 

I think I should eat in a different way if I want to get my goal of losing weight.

Friday, 22th

Saturday, 23rd

Sunday, 24th

Monday, 25th

Tuesday, 26th

Wednesday, 27th

Thursday, 28th

Friday, 29th

BASAL METABOLISM, TOTAL ENERGY EXPENDITURE AND MACRONUTRIENTS

The minimal amount of energy necessary to maintain respiration,circulation, and other vital body functions while fasting and at totalrest.

BASAL METABOLISM: (10 x Kg) + (6,25 x cm) – (5 x Years) – 161

BM = (10 x 71) + (6,25 x 169) – (5 x 17) – 161

BM = 710 + 1056,25 + 85 – 161

BM = 15020,25

Energy expenditure is mainly a sum of internal heat produced and external work. The internal heat produced is, in turn, mainly a sum of basal metabolic rate (BMR) and the thermic effect of food. External work may be estimated by measuring the physical activity level (PAL)

TOTAL ENERGY EXPENDITURE (Gasto Energético)

BM (15020,25) x Sedent (1,2)

                            x Light (1,375)

                            x Moderate (1,55)

                            x Very active (1,725)

                            x Hiperactive (1,9)

BM x 1,375 = 2090,34375

Any of the nutritional components of the diet that arerequired in relatively large amounts: protein, carbohydrate, fat, and themacrominerals.

MACRONUTRIENTS

PROT: 30% de 2090,34375 = 627,103125

PROT: 627,103125: 4 = 156,77578

CH: 40% de 2090,34375 = 836,1375

CH: 836,1375: 4 = 209,0343 g

LIP: 30% de 2090,32375 = 627,103125 g

LIP: 627,103125: 9 = 69,678 g 

March and April soundsssssss!!!!