Wednesday, April 21, 2010
Taking the next step: Counting Calories
From a few posts before this one you can see that I am big into working out now, specifically weight lifting. I still do 3 days a week of weight training when possible and play hockey once a week (and soon will be starting up Flag football with hockey too). The weight training has been steadily replacing my fat with muscle and my hockey is a great cardiovascular workout that incorporates short intense intervals (1-2min) and a few mins of rest. However since my drop down to 170lbs I have not gotten any lower and it is definitely due to my daily diet.
With school, work, workouts and more school I found myself very busy and extremely lazy to make that effort to find/make something healthy to eat. My quickest and easiest solution was always to go pick up some fast food. That would be McDonald's, Wendy's, Jimmy's (Donairs), Chicken on the Way (Fried Chicken) or a poutine. The only good thing about this was that it kept me at around 2800 calories per day and kept me at a consistent weight of 170 for the last 7 to 8 months.
Now with school wrapping up and all I have is finals left I feel like I can lean up some more and get this body looking SEXY! So I went online and used a few Calorie counters to help me figure out what I need to start my calorie counting. I inputed my height, age and weight and my goal weight of 165lbs. The numbers calculated for me were:
Without Exercise
-2523.8 calories per day to maintain my current weight without exercise
-2487.6 calories per day to reach my goal slowly without exercise
-2023.8 calories per day without exercise to lose one pound per week
-3023.8 calories per day to gain one pound per week
With Exercise
-2760 calories per day with 30 min exercise per day
-3060.7 calories per day with 60 min exercise per day
Macronutrients
50% of my calories should come from carbohydrates
30% of my calories should come from fats
20% of my calories should come from protein
1g of protein = 4 calories
1g of fat = 9 calories
1g of carbohydrates = 4 calories
so to maintain my weight of 170lbs I must eat:
-315.5 g of carbohydrates
-83.3g of fat
-126.2g of protein per day
total calories consumed=2523.8
to get to 165lbs I must eat:
-311g of carbohydrates
-82.1g of fat
-124.4g of protein
total calories consumed=2487.6
With those numbers I am going to try and hit around 1800 to 2000 calories per day and still do 3 days of weight training with 2 days of sports (flag football and hockey). I might start supplementing that with some treadmill action once to two times a week (depending on how busy I am). From all this let's see firstly if I can stick to counting calories (something I have NEVER done) and secondly see my results within a month from now!
The hardest things to over come with this new change in eating is definitely not cheating and eating fast food. Basically I have to cut it out, and if I do eat it, I should only eat it once a week maximum. The other hardest thing will to be cut down on yummy intake of rice during supper and to make sure that I eat a healthy filling low calorie breakfast and lunch as well.
Hopefully this turns out well! Wish me luck!
With school, work, workouts and more school I found myself very busy and extremely lazy to make that effort to find/make something healthy to eat. My quickest and easiest solution was always to go pick up some fast food. That would be McDonald's, Wendy's, Jimmy's (Donairs), Chicken on the Way (Fried Chicken) or a poutine. The only good thing about this was that it kept me at around 2800 calories per day and kept me at a consistent weight of 170 for the last 7 to 8 months.
Now with school wrapping up and all I have is finals left I feel like I can lean up some more and get this body looking SEXY! So I went online and used a few Calorie counters to help me figure out what I need to start my calorie counting. I inputed my height, age and weight and my goal weight of 165lbs. The numbers calculated for me were:
Without Exercise
-2523.8 calories per day to maintain my current weight without exercise
-2487.6 calories per day to reach my goal slowly without exercise
-2023.8 calories per day without exercise to lose one pound per week
-3023.8 calories per day to gain one pound per week
With Exercise
-2760 calories per day with 30 min exercise per day
-3060.7 calories per day with 60 min exercise per day
Macronutrients
50% of my calories should come from carbohydrates
30% of my calories should come from fats
20% of my calories should come from protein
1g of protein = 4 calories
1g of fat = 9 calories
1g of carbohydrates = 4 calories
so to maintain my weight of 170lbs I must eat:
-315.5 g of carbohydrates
-83.3g of fat
-126.2g of protein per day
total calories consumed=2523.8
to get to 165lbs I must eat:
-311g of carbohydrates
-82.1g of fat
-124.4g of protein
total calories consumed=2487.6
With those numbers I am going to try and hit around 1800 to 2000 calories per day and still do 3 days of weight training with 2 days of sports (flag football and hockey). I might start supplementing that with some treadmill action once to two times a week (depending on how busy I am). From all this let's see firstly if I can stick to counting calories (something I have NEVER done) and secondly see my results within a month from now!
The hardest things to over come with this new change in eating is definitely not cheating and eating fast food. Basically I have to cut it out, and if I do eat it, I should only eat it once a week maximum. The other hardest thing will to be cut down on yummy intake of rice during supper and to make sure that I eat a healthy filling low calorie breakfast and lunch as well.
Hopefully this turns out well! Wish me luck!
Tuesday, April 13, 2010
Sutter Cup Champions 2010!!!
CBHA Minor Midget AAA Rangers are 2010 Sutter Cup Champions!!! I got close with the Midget A Bruins back in 08 (second place) but we finally did it this year. The 5 game tournament started off shaky with us falling behind to the Blazers in the first period but we managed to win that game. The next 2 games vs Red Deer and the Royals were also iffy but we still won. It all started melding together when we had to face the AC Avalanche in the semi-finals. Down 3 goals in the first period the Rangers battled back scoring 6 unanswered goals in the 2nd and 3rd periods to a convincing 6-3 win! Our biggest challenge was next, The Lethbridge Hurricanes. They were the regular season league leaders, their first line which consisted of two twin scored 180 points in total during 30 regular season games (amongst 3 line mates)! We only played them once but lost 9-1 . So we had a tough game ahead of us if we wanted that gold medal. The game turned out really well, our coaches were smarter and out coached the other team's coaches. The other team only had one line and would double/triple shifted them for most of the 1st and 2nd period and eventually they had no more steam. The game was back and forth with them always in the lead and us tying it up. Eventually when all was said and done we won 5-3 with pure hard work. Our goalie Emmet Oh stood on his head and had 51 saves. The MVP of the tournament and total stand out star of our team (totally unexpected) was Christian Nypower (Nypes)!
This was one of the most exciting things I have been privileged to take part in and I am so proud of everyone who contributed to the success of the CBHA Rangers this year! It was too bad that we got swept 3 straight in Provincials, but at least we won the Sutter Cup!
GO RANGERS GO!!!
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