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  1. #31
    The Goddamn Batman InfinityBeyond's Avatar
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    How is strength in the gym?
    Are you measuring both weight loss and body fat % to track lean body mass?
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  2. #32
    Cals in vs. cals out Striation's Avatar
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    Originally Posted by InfinityBeyond View Post
    How is strength in the gym?
    Are you measuring both weight loss and body fat % to track lean body mass?
    Strength is down a bit but cutting my deficit down a little should help with that. I am simply going by the mirror. Still looking good and filling my shirts just as well as I did on my high protein cut. The real test will be when I get to 190 again. I will compare pics.
    http://forum.bodybuilding.com/showthread.php?t=141677741
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  3. #33
    Cals in vs. cals out Striation's Avatar
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    Thumbs up Feb. 5th 2012

    Breakfast 1592
    1 1/2 servings 1% Lowfat Milk with Vitamin A & D
    1 medium apple
    1 cup Beef Stew with Potatoes and Gravy
    1 serving Glazed Sour Cream Donut Holes
    2.4 servings Macadamia White Chip Cookie
    1/2 cup Milk (1% Lowfat with Added Vitamin A)


    Lunch 962
    1 cup 1% milk
    1 medium Apples
    3/4 serving donut holes
    1 serving spicy chicken sandwich

    Intake 2554 Fat(g) 105.68 Carbs(g) 319.34 Prot(g) 95.26
    Burn 2966
    Deficit 412
    Total deficit 23412/3500=6.68lbs.
    Actual weight loss to date: 10.4lbs.


    Activity & Exercise Time spent Burned
    Sleeping 8 hours 707kcal
    Resting 6 hours and 50 minutes 671kcal
    Sitting 5 hours 687kcal
    Standing 3 hours 589kcal
    Housework 1 hour 246kcal
    Dance (slow step) 10 minutes 65kcal

    Gym closes at 5pm on Sundays so I did not make it. Legs were too sore to go jogging. Even so, I managed a deficit on a day where most of America is gaining a pound. Also, weighed in yesterday at 205.6.
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  4. #34
    Cals in vs. cals out Striation's Avatar
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    So my workouts have not been as good as usual the last week because of the large calorie deficit. Deficit was only 400 yesterday and as a result my wo today was awesome. Felt strong and joocy. Some gym go'ers even commented. Don't know if that means I will have the same deficit but I think I will try to get it down to 800-1000 instead of 1300-1400.
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  5. #35
    Cals in vs. cals out Striation's Avatar
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    Feb. 6th 2012

    Breakfast 49.60 112.00 18.80 940
    2 servings ben and jerry's cinnamon buns 26.00 74.00 8.00 560
    0.8 serving Fudge Drizzled Chocolate Chip Cookies 3.60 12.00 0.80 80
    2 servings Santa Fe Trail Mix 20.00 26.00 10.00 300


    Lunch 65.35 148.70 83.54 1541
    1 cup 1% milk 2.37 12.18 8.22 102
    1 serving Baked Barbecue Potato Chips 3.00 22.00 2.00 120
    2 servings chicken strips 18.00 20.00 28.00 360
    1 serving Chorizo Sausage 17.00 1.00 8.00 190
    2.66 servings general mills reeses puffs 7.98 58.52 5.32 319
    3 servings jumbo eggs 15.00 3.00 24.00 270
    2 servings White Corn Tortillas 2.00 32.00 8.00 180

    Macros Fat(g) Carbs(g) Prot(g) KCals
    114.95 260.70 102.34 2481


    Activity & Exercise Time spent Burned
    Sleeping 7 hours and 40 minutes 678kcal
    Resting 6 hours and 15 minutes 614kcal
    Standing 4 hours and 40 minutes 917kcal
    Sitting 3 hours 412kcal
    Weight Training (moderate) 1 hour and 25 minutes 835kcal
    Desk Work 1 hour 147kcal

    Intake 2481
    Burn 3603
    Deficit 1122
    Total Deficit in 19 days 24534/3500=7.0 lbs.
    Last edited by Striation; 02-07-2012 at 09:54 PM.
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  6. #36
    Cals in vs. cals out Striation's Avatar
    Join Date: Apr 2003
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    Feb 7th 2012

    Breakfast 33.68 92.64 8.28 695
    1 small Apples 2 0.18 14.64 0.28 55
    1 serving ben and jerry's cinnamon buns 10 13.00 37.00 4.00 280
    2 servings Movie Theater Popcorn 10 20.00 28.00 4.00 300
    1/2 serving quaker mini rice cakes 2 0.50 13.00 - 60
    Add Item

    Lunch 59.00 105.00 48.00 1140
    1 serving Angus Mushroom & Swiss Third Pounder 27 40.00 59.00 44.00 770
    1 serving French Fries (Medium) 13 19.00 46.00 4.00 370

    Dinner 4.73 82.35 18.45 445
    2 servings corn pops 8 - 58.00 2.00 240
    2 cups Milk (1% Lowfat with Added Vitamin A) 7 4.73 24.35 16.45 205

    Fat(g) 97.41 Carbs(g) 279.99 Prot(g) 74.73


    Activity & Exercise Time spent Burned
    Sleeping 7 hours and 31 minutes 662kcal
    Sitting 6 hours 823kcal
    Desk Work 3 hours and 25 minutes 502kcal
    Resting 3 hours and 11 minutes 312kcal
    Standing 2 hours and 3 minutes 401kcal
    Housework 1 hour 245kcal
    Weight Training (moderate) 50 minutes 490kcal



    Intake 2280
    Burn 3435
    Deficit 1155
    Total Deficit in 20 days 25689/3500=7.33 lbs.
    http://forum.bodybuilding.com/showthread.php?t=141677741
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  7. #37
    Cals in vs. cals out Striation's Avatar
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    Feb 8th 2012

    Breakfast 17 15.74 73.27 13.29 484
    1/2 serving 1% Lowfat Milk with Vitamin A & D 2 1.25 6.50 4.00 55
    1 small apple 2 0.18 14.64 0.28 55
    1 1/2 servings baked lays 7 5.25 36.00 3.00 210
    1 serving great value white bread 2 1.00 13.00 2.00 70
    1 tablespoon peanut butter 3 8.06 3.13 4.01 94
    Add Item

    Lunch 42 32.00 197.50 36.50 1230
    2 servings Five Cheese Lasagna 17 12.00 70.00 24.00 480
    2 1/2 servings plush pippin 26 20.00 127.50 12.50 750
    Add Item

    Dinner 32 38.37 119.18 36.22 942
    1 serving Chocolate Cake Donut - Chocolate Iced 8 10.00 36.00 4.00 240
    1 serving deli express 8 7.00 27.00 15.00 230
    1 cup Milk (1% Lowfat with Added Vitamin A) 4 2.37 12.18 8.22 102
    1 serving Raised Round - Chocolate Glazed Donut 8 9.00 31.00 4.00 220
    1 serving Santa Fe Trail Mix 5 10.00 13.00 5.00 150


    total calories: 2656

    RDI(%) 92 Fat(g) 86.11 Carbs(g) 389.95 Prot(g) 96.01



    Activity & Exercise Time spent Burned
    Sleeping 7 hours and 31 minutes 662kcal
    Standing 6 hours and 40 minutes 1306kcal
    Resting 5 hours and 56 minutes 581kcal
    Desk Work 2 hours and 25 minutes 355kcal
    Exercise machine (slow) 43 minutes 421kcal
    Jogging 5.5 mph 23 minutes 323kcal
    Walking 3.5 mph 6% incline 17 minutes 195kcal
    Weight Training (moderate) 5 minutes 49kcal

    Intake 2656
    Burn 3893
    Deficit 1237
    Total Deficit 26926/3500=7.69 lbs.
    http://forum.bodybuilding.com/showthread.php?t=141677741
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  8. #38
    Registered User rraawwss's Avatar
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    WOW DUDE, looks like good progress, I'm 14 years old and tryna lose that last bit of fat to get my packs to show, it looks like like you have quite alot of "cheat meals" but it's not really a cheat meal is it since your losing weight.
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  9. #39
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    Originally Posted by Striation View Post
    1/21/12 Total calories: 2537 deficit: 1169 RDI(%)85 Fat(g)121.78 Carbs(g)275.13 Prot(g)92.17

    Breakfast 33 52.00 120.00 16.00 1000
    4 servings ben and jerry's red velvet 33 52.00 120.00 16.00 1000
    Add Item

    Lunch 39 56.00 116.00 52.00 1160
    4 servings jack's mexican style pizza 39 56.00 116.00 52.00 1160
    Add Item

    Dinner
    1 serving Egg McMuffin
    3/4 cup Milk (1% Lowfat with Added Vitamin A)


    01/22/12 Total calories 2511 Deficit: 768 RDI(%) 87 Fat(g) 80.74 Carbs(g) 333.19 Prot(g) 119.14


    Breakfast
    1 serving 1% Low Fat Milk
    2 servings go lean chocolate malted crisp
    1 serving Oatmeal Creme Pies
    3 1/2 servings strawberry marshmellows

    Lunch
    1 serving double quarter pounder


    Dinner
    1 serving 2% Milk American Cheese Singles
    1 serving Deli Indulgence Shaved Honey Smoked Turkey Breast & White Turkey
    2 servings Enriched White Bread

    Snacks / Other
    1 cup 1% milk 4
    1 serving 2% Milk American Cheese Singles
    2 servings FRUIT LOOPS
    4 crackers Saltine Crackers
    1/2 serving stax chips

    01/23/12 Total Calories 2124 Deficit: 1436 RDI(%)73 Fat(g)63.98 Carbs(g)287.83 Prot(g)106.53


    Breakfast
    4/8 large apple 2
    1 serving Greek Style Nonfat Yogurt - Pomegranate
    2 1/2 servings Naturally Rising Pepperoni Pizza
    1 serving strawberry marshmallows


    Lunch 11
    1 cup 1% milk
    2 servings fruit loops


    Dinner
    1 cup 1% milk
    1 serving body fortress
    1/2 serving stax


    Snacks / Other
    1 serving ben and jerry's cinnamon buns
    Hello friends,

    I already know that eating anything I want works, but I was also making sure to get at least 150 grams of protein. I want to see if I really need that much.

    Regards
    John Smith
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  10. #40
    Cals in vs. cals out Striation's Avatar
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    Originally Posted by rraawwss View Post
    WOW DUDE, looks like good progress, I'm 14 years old and tryna lose that last bit of fat to get my packs to show, it looks like like you have quite alot of "cheat meals" but it's not really a cheat meal is it since your losing weight.
    Correct, it matters not as I am in a calorie deficit.
    http://forum.bodybuilding.com/showthread.php?t=141677741
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  11. #41
    Registered User rraawwss's Avatar
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    Originally Posted by Striation View Post
    Correct, it matters not as I am in a calorie deficit.
    can you still get your abs to show and eat a lot of high fat foods in a deficit ? thanks
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  12. #42
    The Goddamn Batman InfinityBeyond's Avatar
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    Originally Posted by rraawwss View Post
    can you still get your abs to show and eat a lot of high fat foods in a deficit ? thanks
    Please read all of the information about nutrition provided in the stickies on the main Nutrition page.
    In summary though; as long as your macronutrients are fine, body composition will be the same no matter what foods you are eating to reach them. Obviously, health is always a factor, and this is why eating enough whole foods to reach your micronutrient goals is also important.

    Once again though, please read the threads in the main Nutrition section which are labelled Sticky:.
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  13. #43
    Cals in vs. cals out Striation's Avatar
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    Feb 9th 2012

    2 servings 1% Lowfat Milk with Vitamin A & D 8 5.00 26.00 16.00 220
    2 servings 3 Cheese Italiano Singles Sensations (Borden) 5 9.00 4.00 8.00 140
    1 small apple 2 0.18 14.64 0.28 55
    10 1/2 oz bottom roast 13 12.83 - 66.05 381
    1 serving glazed donut 8 6.00 41.00 2.00 220
    2 servings hamburger bun 8 1.00 42.00 8.00 220
    3 servings orange slices 16 - 108.00 - 450
    1 serving Sour Cream & Onion Potato Chips 6 11.00 12.00 2.00 160
    7 servings WHITE CHOC MACADAMIA COOKIES 39 49.00 161.00 14.00 1120

    RDI(%)102 Fat(g) 94.01 Carbs(g) 408.64 Prot(g) 116.33

    Activity & Exercise Time spent Burned
    Sleeping 7 hours and 31 minutes 662kcal
    Standing 6 hours and 53 minutes 1348kcal
    Desk Work 3 hours and 25 minutes 502kcal
    Resting 3 hours and 23 minutes 331kcal
    Weight Training 1 hour and 8 minutes 666kcal
    Housework 1 hour 245kcal
    Exercise machine (slow) 40 minutes 392kcal

    Intake 2966
    Burn 4147
    Deficit 1181
    Total Deficit 28107/3500=8.03 lbs.

    Did chest and back yesterday. Great WO.
    http://forum.bodybuilding.com/showthread.php?t=141677741
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  14. #44
    The Goddamn Batman InfinityBeyond's Avatar
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    Originally Posted by Striation View Post
    2 servings 1% Lowfat Milk with Vitamin A & D 8 5.00 26.00 16.00 220
    2 servings 3 Cheese Italiano Singles Sensations (Borden) 5 9.00 4.00 8.00 140
    1 small apple 2 0.18 14.64 0.28 55
    10 1/2 oz bottom roast 13 12.83 - 66.05 381
    1 serving glazed donut 8 6.00 41.00 2.00 220
    2 servings hamburger bun 8 1.00 42.00 8.00 220
    3 servings orange slices 16 - 108.00 - 450
    1 serving Sour Cream & Onion Potato Chips 6 11.00 12.00 2.00 160
    7 servings WHITE CHOC MACADAMIA COOKIES 39 49.00 161.00 14.00 1120

    RDI(%)102 Fat(g) 94.01 Carbs(g) 408.64 Prot(g) 116.33

    Activity & Exercise Time spent Burned
    Sleeping 7 hours and 31 minutes 662kcal
    Standing 6 hours and 53 minutes 1348kcal
    Desk Work 3 hours and 25 minutes 502kcal
    Resting 3 hours and 23 minutes 331kcal
    Weight Training 1 hour and 8 minutes 666kcal
    Housework 1 hour 245kcal
    Exercise machine (slow) 40 minutes 392kcal

    Intake 2966
    Burn 4147
    Deficit 1181
    Total Deficit 28107/3500=8.03 lbs.

    Did chest and back yesterday. Great WO.
    What is your actual weight loss compared to the estimated 8.03 lbs?
    Sounds like you haven't lost much strength.

    Still following.
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  15. #45
    Cals in vs. cals out Striation's Avatar
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    Originally Posted by InfinityBeyond View Post
    What is your actual weight loss compared to the estimated 8.03 lbs?
    Sounds like you haven't lost much strength.

    Still following.
    Weighed in just now as it is my morning since I work mids. 205.4 down from 216+. So down 10+ lbs. Thanks.
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  16. #46
    Registered User rraawwss's Avatar
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    Originally Posted by Striation View Post
    Weighed in just now as it is my morning since I work mids. 205.4 down from 216+. So down 10+ lbs. Thanks.
    Are you exclusively losing fat in your cut. is that your goal? to exclusively lose fat ?
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  17. #47
    Cals in vs. cals out Striation's Avatar
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    Originally Posted by rraawwss View Post
    Are you exclusively losing fat in your cut. is that your goal? to exclusively lose fat ?
    Isn't that everyones plan? We all lose a little muscle unless we are new to lifting, recomping, or on steroids. To answer your question, yes I am trying to lose fat while retaining muscle. I am logging this to keep myself motivated and to see if the common protein percentages recommended are unnecessary. After 11 years of lifting this is my first time cutting with such a low percentage of protein and I look and feel the same as when I was a full bro so far.
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  18. #48
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    Feb 10th 2012

    RDI% 94 Fat 124.00 Carbs 271.00 Prot 106.00 Calories 2720

    4 servings BEN AND JERRY'S PUMPKIN CHEESECAKE 52.00 128.00 16.00 1160
    2 servings british club 18.00 74.00 42.00 600
    3 servings Scalloped Potatoes & Ham in creamy cheese sauce 54.00 69.00 48.00 960

    Activity & Exercise Time spent Burned
    Sleeping 7 hours and 30 minutes 661kcal
    Standing 5 hours and 38 minutes 1103kcal
    Desk Work 4 hours and 25 minutes 649kcal
    Resting 3 hours and 47 minutes 370kcal
    Weight Training (moderate) 1 hour and 10 minutes 685kcal
    Exercise machine (slow) 1 hour and 5 minutes 636kcal
    Shopping 15 minutes 56kcal
    Housework 10 minutes 41kcal

    Intake 2720
    Burn 4204
    Deficit 1484
    Total Deficit 29591/3500=8.45 lbs.
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  19. #49
    Cals in vs. cals out Striation's Avatar
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    Feb 11th 2012

    RDI% 109 Fat 152.41 Carbs 330.94 Protein 121.64 Calories 3158
    2 servings Asian Zing Sauce - 22.00 - 90
    1 1/3 servings Boneless Wings 47.88 23.94 39.90 702
    2 1/2 servings butter finger minis 20.00 72.50 5.00 450
    1 serving cinnamon french toast sticks 15.00 43.00 5.00 320
    2 servings HOT N READY pizza 22.00 64.00 28.00 560
    1 serving Light Pancake & Waffle Syrup - 26.00 - 100
    1 serving Marie Callender's Herb Roasted Chicken with Potatoes & Vegetables 21.00 32.00 30.00 460
    1 serving Prairie Farms 1% Lowfat Milk 2.50 11.00 8.00 100
    2 1/2 oz Sour cream and onion chips 24.03 36.50 5.74 376

    Activity & Exercise Time spent Burned
    Sleeping 7 hours and 18 minutes 643kcal
    Desk Work 4 hours and 25 minutes 649kcal
    Standing 4 hours and 3 minutes 793kcal
    Sitting 3 hours and 13 minutes 441kcal
    Resting 2 hours and 49 minutes 276kcal
    Exercise machine (slow) 1 hour and 19 minutes 774kcal
    Weight Training (moderate) 50 minutes 490kcal
    Skipping rope 3 minutes 59kcal

    Intake 3158
    Burn 4124
    Deficit 966
    Total Deficit 30557/3500=8.73 lbs.
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  20. #50
    Cals in vs. cals out Striation's Avatar
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    Strength still up there. Did shoulders today. Not posting the full WO but here are my drop sets. Dumbbell shoulder press: 170*10-100*7, 175*8-100*6, 180*6-105*5.
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  21. #51
    Cals in vs. cals out Striation's Avatar
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    Still a long way from my ultimate goal. I just did a couple of measurements. Chest cold and relaxed 45" waist 40". Let's just say I hide the fact that my waist is this big well. Chest and shoulders make it look smaller than it is. I measured waist alone 3 days ago and it was 41" so looks like I am making progress.

    On a side note, one way I measure fat loss is the weight belt at my gym. When I started on Jan 18th it was tight on the 4th hole. I can now tighten it to the 7th which is only 2 away from the tightest I could get it when I was 190.
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  22. #52
    Registered User dgorack's Avatar
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    Very interesting so far, will continue to follow this thread.
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  23. #53
    Hotspacho t12jm's Avatar
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    What app are you using to estimate daily expenditure? I've been contemplating buying a bodybug or the new Nike thing...but if an app can come even kind of close, I'll save a couple hunder dollars!

    also...mirin' ice cream selections.
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  24. #54
    Cals in vs. cals out Striation's Avatar
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    Originally Posted by t12jm View Post
    What app are you using to estimate daily expenditure? I've been contemplating buying a bodybug or the new Nike thing...but if an app can come even kind of close, I'll save a couple hunder dollars!

    also...mirin' ice cream selections.
    It has a lame name but I use fatsecret.com. I found the phone app which is called calorie counter by fat secret which led me to the site. I would use myfitnesspal.com but I did not see a place to measure what you burn during sleep/resting/sitting etc,.

    I have a question for you. How do you copy and paste your food intake? It looks a lot nicer than what I post, lol. I have just been copying and pasting and then taking the time to try and clean it up. I'm a computer noob.
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  25. #55
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    Originally Posted by Striation View Post
    It has a lame name but I use fatsecret.com. I found the phone app which is called calorie counter by fat secret which led me to the site. I would use myfitnesspal.com but I did not see a place to measure what you burn during sleep/resting/sitting etc,.

    I have a question for you. How do you copy and paste your food intake? It looks a lot nicer than what I post, lol. I have just been copying and pasting and then taking the time to try and clean it up. I'm a computer noob.
    lol, I just hit "Print Screen" while on the website, then paste into MS Paint and crop the table before uploading to tinypic. It seems like a lot of trouble, but keeping the log has really kept me honest with my diet.

    and myfitesspal is great for the diet side of things, but the expenditure part is unreliable IMO. I'll check out that website, thanks
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  26. #56
    Cals in vs. cals out Striation's Avatar
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    Intake 2992
    Burn 3660
    Deficit 668
    Total deficit 31225/3500=8.92 lbs.

    Thanks t12jm! Wasn't too much work at all. It was worth the couple extra seconds.
    Last edited by Striation; 02-14-2012 at 12:30 AM.
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  27. #57
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    Intake 1928
    Burn 3557
    Deficit 1629
    Total Deficit 32854/3500=9.38 lbs.

    Weigh in is Wed. Creatine addition may skew the numbers.
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  28. #58
    Cals in vs. cals out Striation's Avatar
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    Intake 2207
    Burn 3450
    Deficit 1243
    Total Deficit 34097/3500=9.74 lbs.

    Going to sleep. Will weigh in when I awake.

    Edit: Weight was 204.8. Down 11.2 lbs.
    Last edited by Striation; 02-15-2012 at 09:33 PM.
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  29. #59
    Cals in vs. cals out Striation's Avatar
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    Activity & Exercise Time spent Burned
    Sleeping 7 hours and 43 minutes 680kcal
    Standing 6 hours and 30 minutes 1273kcal
    Sitting 5 hours 685kcal
    Desk Work 1 hour and 25 minutes 208kcal
    Weight Training (moderate) 1 hour and 10 minutes 685kcal
    Exercise machine (slow) 1 hour and 6 minutes 646kcal Resting 51 minutes 83kcal
    Elliptical 15 minutes 228kcal

    Intake 3065
    Burn 4491
    Deficit 1426
    Total Deficit 35523/3500=10.14 lbs.

    Sorry, still trying to figure out this photobucket crap. I am not doing anything different but the pictures are coming out really small for some reason.
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  30. #60
    Cals in vs. cals out Striation's Avatar
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    Feb 16th 2012

    Breakfast Fat 168.32 Carbs 227.77 Protein 81.19 Calories 2599
    2 servings at Home Omelet Crisper Cheddar Cheese 24.00 40.00 16.00 420
    4 servings Butter Pecan Ice Cream 80.00 96.00 16.00 1040
    4 oz Chicken salad 17.82 1.77 17.19 239
    1 serving domino's sausage PIZZA 14.00 36.00 12.00 320
    1 serving Marketside Cobb salad 18.00 5.00 14.00 240
    1 serving On the border chips 7.00 19.00 2.00 140
    1 serving Reese's Peanut Butter Cookies 6.00 19.00 3.00 140
    1 serving Zesta Original Saltine Crackers 1.50 11.00 1.00 60

    Activity & Exercise Time spent Burned
    Standing 11 hours and 55 minutes 2325kcal
    Sleeping 7 hours and 1 minute 616kcal
    Sitting 2 hours and 15 minutes 307kcal
    Housework 1 hour 244kcal
    Weight Training (moderate) 45 minutes 439kcal
    Desk Work 40 minutes 98kcal
    Resting 16 minutes 26kcal
    Driving 8 minutes 21kcal

    Intake 2599
    Burn 4076
    Deficit 1477
    Total Deficit 3700/3500=10.57 lbs.
    Last edited by Striation; 02-17-2012 at 06:56 AM.
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