bigj9901

I made a 30th B-day / New Years Resolution(08) to start exercising and watch what I eat.



GOALS
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Lose 50lbs - ACCOMPLISHED
Have visible abs - ACCOMPLISHED / ON GOING
Complete a marathon - DID 2 HALFS
Have a nice - WORKING ON IT
Gain 50lbs - HALF WAY THERE



I am never sure of the physical size of food when its measured in oz. I found this. Posting it mostly just as a reference for my self.

PORTION SIZES
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1 oz. meat: size of a matchbox
3 oz. meat: size of a deck of cards or bar of soap, the recommended portion for a meal
8 oz. meat: size of a thin paperback book
3 oz. fish: size of a checkbook
1 oz. cheese: size of 4 dice
Medium potato: size of a computer mouse
2 Tbs. peanut butter: size of a ping pong ball
1/2 cup pasta: size of a tennis ball



ACHIEVING YOUR GOAL WEIGHT
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Goal weight x (workout hours per week + 9.5) = daily number of calories

Example: Say you're 180 pounds and want to add 10 pounds of muscle. Your goal weight, then, is 190. If you plan to work out 3 hours a week, do this: Add 3 + 9.5, and then multiply the sum (12.5) by your goal weight of 190. Result: 2,375. That's your daily calorie goal.

Source: Men's Health.

(I have not tried this method yet but hope to in the future)