primjula

From the documentary "49 Up":
Neil suffered from depression as a teen and ended up living on the streets as a young adult. "49 Up" shows him currently working as a politician. With a poignant story, he recalled laying on the grass and seeing a butterfly land beside him. Watching it gently open and close its wings, he contemplated that despite its short lifespan, it was enjoying simply being a butterfly. He reflected that if people could learn to enjoy simply existing in their own skin, they would be infinitely better off.

*******************************************************************

CURRENT/GOAL BODY ANALYSIS:

Starting weight: 200 lbs (2/15/08)
Current weight: 158.3 lbs (3/4/11)

Current body fat%: 29.0% (3/4/11)
Goal body fat% (for my age range): 24.1-29%

Current body water%: 51.8% (3/4/11)
Goal body water% (for my age range): 45-60%

Current bone mass%: 6.5% (3/4/11)
Goal bone mass% (for my age range): 6-6.8%

Source: Weight Watchers scale/users guide, Model # WW-87.

NUTRITIONAL GOALS (thanks to the No Excuses and Monthly Nutrition Challenge Groups):

Fat: 20-25% of calories (257-322 calories or 29-36g)
Saturated Fat: 10% of calories (129 calories or 14g)
Carbs: 30 - 35% of calories (386-450 calories or 96-113g)
Sodium: 1,800 mg or lower
Sugar: 50 grams or less
Fiber: 35 grams or more
Cholesterol: 40-60mg
Protein: 30-40% of calories (386-514 calories or 96-129g*)

* Maximum usable amount for adults my weight is 142.47g, according to http://www.wheyoflife.org/faq.cfm#6

Current daily calorie goal (for losing 1.0 lb/week): 1,286

Formulas (source of formulas, not percentages: http://bodybuildinggod.com/category/nutrition/page/3/):

1. multiply total calories by .3 or .35 to find the carb total, .3 or .4 to find the protein total, and .2 or .25 to find the fat calorie total.

2. divide the protein and carb calories by four and the fat calories by nine to determine how many grams of each are needed.

SUPPLEMENTS:

- Centrum Women's Multi (for overall health)
- Biotics Research Corporation Bio-D-Mulsion Forte (for overall health - doctor is following latest reports that most humans are deficient in Vitamin D); starting to use Vitamin D gels from Costco because they cost less
- Cal-Mag-Zinc capsule (for bones)
- Glucosamine capsule (for joints)


EXERCISE GOALS:

I walked a half marathon on June 29,2008 (my first event ever):

Bib 5298
Age 33
Split1 01:29:09.4
Split2 01:30:58.8
Chiptime 03:00:08.2
Finish 03:01:01.0
Second Half Walk Age Group (30-34) Placement: 19 (out of 28)
Second Half Walk Overall Placement: 62 (out of 89)
Overall Half Walk Placement: 102 (out of 557)

I also walked a midnight 5k on July 3, 2008:

Bib 221
Age 33
Time 00:43:10
Pace 00:13:56
Age Group (30-39) Placement: 126 (out of 141)
Gender Group Placement: 455 (out of 517)
Overall Placement: 913 (out of 995)

Ran my first 5k on September 28, 2008:

Bib 373
Age 33 (for a few more days!)
Time 00:28:23.5
Age Group (31-40) Placement: 90 (out of 186)
Overall Placement: 170 (out of 804)

Ran my second 5k on October 25, 2008:

bib number: 401
age: 34
overall place: 362 out of 1100
division place: 48 out of 234
gender place: 170 out of 726
time: 27:45
pace: 8:57

Ran a half marathon on November 30, 2008:

age: 34
time: 02:21:01
pace: 10:46

Ran/walked a half marathon on June 27, 2009:

Age Placement: 1476
Group Placement: 7269
Overall Placement: 10744
Time: 2:40:30

Ran a full marathon on November 28, 2010:

Age: 36
Age Placement: 114
Group Placement: 613
Overall Placement: 1870
Time: 4:56:53
Pace: 11:19