HOW TO LOSE 57 POUNDS IN FIVE WEEKS

Please forgive the misleading title, I don't think a healthy person can or should lose 57 pounds in five weeks. 

On Saturday, after walking 22 miles at an average speed of 4.3 mph, working out on the elliptical machine for 97 minutes and otherwise accumulating 60,299 steps, while consuming only 2062 calories - I selected an option on MyFitnessPal after all foods and exercise have been recorded: COMPLETE DIARY.  This is what popped up:

My current weight is 229.6 lbs. This application is calculating that all I need to do is maintain a daily diet of 2000 calories, and combine that with an additional 5000 calories per day from exercise, and after five weeks I will weigh 171.9 lbs. Of course, this is ridiculous. But this might explain how some of the contestants on THE BIGGEST LOSER show the wild results that the show is famous for. As best I know, the participants on THE BIGGEST LOSER workout for hours on end, and consume very few calories. I don't mind having an insanely active day every so often. I expect to return to my average of 3000+ calories and more reasonable exercise. I always try to remind myself that this is not a race. It is a never-ending marathon, and the important thing is to be traveling in the right direction.  For the past few weeks, I have been traveling in the right direction. I plan to continue.

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I often wake up at between 6:00AM and 7:00AM. On Saturday night, I didn't get to sleep until after midnight, and I woke up very late at the astounding time of 10:00AM. It is very rare that I sleep that late. I was truly exhausted by the time midnight rolled around on Saturday, so I guess my muscles needed the additional rest. Even though I got a late start on Sunday,  I prepared a breakfast and spent 97 minutes on the elliptical machine. Then I found time in the afternoon to revisit the elliptical machine. Late Sunday night I found one more opportunity to burn some additional calories.

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Still, three sessions on the elliptical machine seemed like a day off compared the previous day when I walked 22 miles. 

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Your Food Diary For:

Sunday, July 3, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker - Grits - Instant - Original	300	66	0	6	930	0
Regular Raw - Gala Apple, 5 oz	74	20	0	0	0	3
Hormel-Kirkland Signature - Bacon	160	0	12	12	700	0
Sargento - Havarti (sliced)	80	0	7	4	125	0
	614	86	19	22	1,755	3
L U N C H
Oscar mayer - classic weiners	440	8	36	24	2,040	0
Read - 3 Bean Salad, 1.67 Cup (85g)	300	65	0	5	1,500	40
Sirloin Burger Soup	260	34	8	14	1,580	6
	1,000	107	44	43	5,120	46
D I N N E R
Orechiette Pasta Salad	388	40	20	11	825	0
Southwest Corn Salad	170	16	12	2	380	0
Salmon	400	0	25	43	1,322	0
	958	56	57	56	2,527	0
S N A C K S
Nestle - Mini Baby Ruth, 2 bars	170	24	8	2	85	20
	170	24	8	2	85	20
Totals	2,742	273	128	123	9,487	69
Your Daily Goal	5,354	669	178	268	2,300	200
Remaining	2,612	396	50	144	-7,187	131
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 3,424 extra calories from exercise today

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       Your Exercise Diary for:

Sunday, July 3, 2016

Cardiovascular	Minutes	Calories Burned
STAR TRAC ELLIPTICAL	97	1,066
STAR TRAC ELLIPTICAL	99	1,211
Walking	37	350
STAR TRAC ELLIPTICAL	97	1,174
MFP iOS calorie adjustment	N/A	-377
Daily Total / Goal	331 / 30	3,424 / 590
Weekly Total / Goal	2107 / 210	26,597 / 4,130

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July 4th, 2016. Independence Day. The Fourth of July, 1976. The greatest country on Earth was born with the most freedom for its citizens. These days, hardly a day passes when the leftists in the Democratic Party don't try to chip away at our freedoms and/or shatter our cherished institutions. They have won many battles. Since it is their goal to destroy this great nation - I hope they fail.

TURKEY TIME

Some of my more regular readers of this blog over the past year will remember that as I advanced on my journey on the way to my 100 lb weight loss, I periodically posted photos of myself holding turkeys to highlight my progress.   When I had lost approximately 20 lbs, I posted a photo of myself holding one turkey.  When I had lost approximately 40 lbs, I posted a photo of myself holding two turkeys.  And so on...

Fast forward to now.  I am down 100 lbs.  This achievement cried out for a turkey photo.  This time, I picked up 5 twenty pound turkeys.  CAN YOU IMAGINE THAT THIS WAS THE WEIGHT THAT I WAS CARRYING AROUND MORNING, NOON AND NIGHT, 24/7?  In the photo below it appears that I am struggling.  Appears? Are you kidding? I was struggling!   If I stepped onto my scale holding those FIVE TURKEYS, the needle would have pointed to 309 lbs, just as it did on December 24th, 2014, although on that day it was WITHOUT THE TURKEYS!  (actually just one big fat butterball turkey - me!)  Have I mentioned that I am feeling pretty good these days?  I do not intend to lose any more turkeys.  I do, however,  have plans of dropping a few cornish game hens!

5 TURKEYS=100 POUNDS
100 POUNDS=weight lost since December 24, 2014
It kind of removes the mystery of why I wasn't so active back in those days...
Who would want to do ANYTHING while carting around an extra 100 lbs?

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Your Food Diary For:

Sunday, December 13, 2015

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Honey Nut Scooters, 90 g	360	72	5	9	630	27
Apples - red delicious apple, 1 large	130	34	0	1	0	25
	490	106	5	10	630	52
L U N C H
Kroger - Deli Sliced Ham, 3 slices	45	2	2	8	488	2
Green Giant - Cut Asparagus Spears	35	5	0	4	315	2
Egg, whole, cooked, poached, 3 large	215	1	14	19	446	1
sugardale - hickory smoked bacon, 6 slices	240	0	18	18	870	0
	535	9	34	48	2,118	5
D I N N E R
MARIANO'S - MINESTONE SOUP, 1 cup	80	11	2	5	780	3
MARIANO'S - HUGE SPINACH SALAD	750	0	0	0	0	0
	830	11	2	5	780	3
S N A C K S
ROUNDY'S - SOY NUTS ROASTED & SALTED	300	21	17	23	105	3
	300	21	17	23	105	3
Totals	2,155	147	57	85	3,633	63
Your Daily Goal	3,719	465	124	186	2,300	139
Remaining	1,564	318	66	100	-1,333	76
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,789 extra calories from exercise today

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       Your Exercise Diary for:

Sunday, December 13, 2015

Cardiovascular	Minutes	Calories Burned
STAR TRAC ELLIPTICAL	92	1,859
MFP iOS calorie adjustment	N/A	-70
Daily Total / Goal	93 / 30	1,789 / 590
Weekly Total / Goal	572 / 210	8,524 / 4,130

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total calories consumed 2155 calories

total calories burned (92 minutes elliptical) 1859 calories

total net calories 296 calories

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fitbit day 102
22037 steps

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trying to smile for the camera - it was not easy to do - too busy concentrating on holding 100 lbs of turkey.
(photo credits: Sara Jacobs)

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Actually, I would not be so happy if I lost this type of 100 pounds!

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JUST CAN'T WEIGHT FOR THIS POLICY TO HIT US AIRLINES...

This morning, an article that I saw on the drudgreport.com got my attention which was linked from the Daily Telegraph UK website.  I have duplicated the article below.  Is there any doubt that this system will eventually come to United States Air Carriers?  The airlines currently charge for a multitude of 'services' that one would have never been able to imagine being offered a la carte a decade ago.  There is no doubt in my mind that this is coming to an airline near you...

Uzbekistan Airways to weigh passengers before boarding

Uzbekistan Airways plane in Frankfurt, Germany Photo: Alamy

By Soo Kim

7:06PM BST 12 Aug 2015 Uzbekistan's national carrier plans to weigh passengers with their hand luggage before boarding as part of a new ‘flight safety’ measure

Uzbekistan Airways passengers will be directed to a “special weighing machine” at the departure gate, to determine each person's average weight with their hand baggage.

The airline said that individual passengers' weights would not be disclosed, and “full confidentiality of results is guaranteed”, with the weighing machine only categorising passengers by sex and into adult and child groups.

“According to the rules of International Air Transport Association, airlines are obliged to carry out the regular procedures of preflight control passengers weighing with hand baggage to observe requirements for ensuring flight safety", the company said in a statement.

The Tashkent-based airline, whose motto is "safety, stability, comfort", has not made it clear whether larger passengers will be charged a fee, or excluded from flights on smaller planes.

It is also not known what measures would be taken should the total weight of the passengers and their hand luggage appear to exceed an aircraft’s weight limit and guidelines.

More than 44 per cent of those 20 years and older in Uzbekistan were found to be overweight, while nearly 15 per cent were obese, according to estimates from 2008 reported by the World Health Organization. The report predicts that in 2020, 13 per cent of men and 20 per cent of women in the same age group will be obese.

Uzbekistan Airways operates numerous routes throughout eastern Europe and Russia, and between London and Tashkent. It is sometimes used for internal or regional flights by tour operators offering "Silk Road" and central Asia tours.

Uzbekistan has some fascinating old cities, but would you be happy to be weighed before a flight to get there? (AP)

Telegraph Travel received an overwhelming response to a recent story on a man who attempted to sue Etihad Airways after he claimed he was left with back pain from sitting next to an obese passenger. Claire Mackichans wrote that her husband endured a nine-hour flight from Los Angeles next to a large gentleman, whom she said was so overweight, "he needed to shuffled sideways along the aisle and bring his own seatbelt extension onto the flight with him. He intruded at least 20cm into my husband's seat and was so large he couldn't fold down his tray table. Virgin Atlantic flight staff were unhelpful when my husband complained on two occasions during the flight. He had paid for a seat but was having to share half of it with another passenger. No other seat was available apparently."

Uzbekistan Airways is not the first airline to keep an eye on passengers' weights. In 2013, Samoa Air became the world’s first airline to charge passengers by their weight rather than per seat, in a bid to raise obesity awareness and improve public health. The Pacific island nations served by the carrier have some of the world's highest rates of obesity.

The Pacific national airline allows passengers to nominate their weight and then measures them on scales at the airport. Passengers do not pay for a seat but pay a fixed price per kilogram, which varies according to the length of the route. At the time, the head of Samoa Air, Chris Langton, said the system was fairer and that some families with small children were now paying substantially cheaper fares.

In the same year, the airline also introduced a special "XL class" to cater for larger passengers, creating a a wider row on its aircraft for passengers weighing more than 286 pounds (130 kilograms).

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 Wednesday MENU

breakfast   oatmeal, poached eggs, center cut bacon, corn thins             780 calories

lunch         fuji apples, granola, wasabi peas, mango, cacao goji           1228 calories

dinner       Sante Fe Chicken Chili, Mariano's spinach salad                   750 calories

SNACK    ginger chews, Kariba Farms organic dried pears                    245 calories

total calories consumed 3123 calories

calories burned

PRECOR EFX elliptical machine, set to fat burn, level 20 resistance, level 20 inline , 125 min    1757 calories

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Wednesday net calories 1366 calories

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I particularly enjoy using the PRECOR EFX elliptical machine at my Chicago YMCA as I look forward to completing my workout and taking a snapshot of my 'stats' when the workout is complete.

IS IT PURPOSEFULLY CONFUSING?

I really enjoy buying bulk foods at the various grocery stores that sell them.  I can purchase nuts, granola, dates, dried fruit, and other exotic low and high calorie treats in as small a quantity as I like.  These sections of the grocery store are self-serve - so there is no issue with embarrassing oneself asking for as tiny a portion as you want.   One simply takes what one desires, bags it, and marks it with an identifying number and it is paid for at the counter.   It is no more difficult at checkout buying six or seven bulk items in tiny quantities than buying anything else sold by weight at the market.

HOWEVER, THERE IS ONE THING THAT IS QUITE ANNOYING ABOUT THE EXPERIENCE.

In each store, the nutritional information is plainly marked on each product.  The calories, the fat, the carbs, the protein, etc.... It's all there... And it's all there marked in grams.

In each store, each item is sold by the pound.

Why is that?

Wouldn't it be much less confusing for the consumer if these products could be sold by the gram?   Would it not be at least more beneficial to the consumer if the weight that was printed on the label at least gave the weight and the grams.  This would be a simple programming change and would cost the store nothing to do.   I suspect that this is purposefully kept confusing.

The reason that I say this is that each food looks so reasonable in its caloric content.   Is a food that is 150 calories per 28 grams high calorie?   Well, it is, if one buys half a pound and eats it at one sitting.

Anyway, I have trained and continue to train myself to take very small portions.   Usually before I eat these treats I go through the mathematical contortions of changing the pounds purchased to the correct number of grams and figuring out how many portions I did buy.

As a recovering food addict, less recovered, and more addict.... I seem incapable of buying these delicious foods and NOT finishing whatever it is that I have bought.   That is why it is so important to me to buy small quantities at the outset.

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 Saturday MENU

breakfast   three poached eggs, oatmeal, center cut bacon, bulk foods  1161 calories
lunch         SEAFOOD SALAD, SESAME SEAWEED SALAD            530 calories
dinner       SALAD BAR, cherry vanilla granola                                      780 calories
SNACK    BULK FOODS                                                                         949 calories

total calories consumed 3420 calories

calories burned

elliptical machine 92 minutes, manual, level 20              2217 calories

CALORIES BURNED 2217 CALORIES

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Saturday net calories 1203 calories

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THINKING ABOUT MAINTENANCE

Weight Loss is Fun.  Weight Loss is Exciting.  Weight Loss is Exhilarating.
I suppose Maintenance is a little less fun, exciting or exhilarating.
I wouldn't know from experience - I have never been involved in a successful maintenance program.
THAT CHANGES NOW.
When I approached this challenge I vowed to myself, that I would be successful in dropping at least 100 lbs and that I would manage to maintain my new physique once it arrived.
I am not completely at the end of the weight loss part of this trip - but I can see it the end of this phase on the horizon.

It is time to consider how I will keep this weight off - once my goal ceases to be weekly weight loss.

I was 57 years old when this journey began on December 24th, 2014.
I am anticipating that I will be closer to 58 years old when my goals switch from weight loss to maintenance.

I have plugged in some numbers to see how many calories (allegedly) that a 58 year old man, 6' 1/2" who exercises at least 5 times per week needs to consume to maintain a weight of 195 lbs.  That screen shot form my calculator.net application appears below.

calculator.net application which calculates calories needed to lose, maintain or gain weight

If I am reading this correctly, and honestly it does not seem too complicated - all I need to do to maintain of weight of 195 lbs is to 'LIMIT' myself to 2407 CALORIES PER DAY.   This now seems almost too good to be true.   Now I am aware that the way that I ballooned up to 309 lbs was by eating perhaps up to 6000 calories per day.   I believe that I have cured myself of this disgusting habit.   I have been surviving and thriving on a diet of 1000 calories per day for the past four (4) months.   HOW HARD CAN IT BE TO LIMIT MYSELF TO 2400 CALORIES PER DAY?

I am aware that this charts are imperfect and are meant to provide guidelines.   Before I jump in head first and start consuming 2400 calories, my plan will be to increase my calorie count to something far short of that number and carefully monitor my weight.   I will take it very seriously if my weight fluctuates up a two or three pounds.   I will not let that type of increase go unchecked.  

However, if I keep up my exercise and don't go crazy and start personal all-you-can-eat contests - I have to believe that I will be successful with my maintenance.  I am getting a little bit ahead of myself - I still have about 25 pounds to drop to get to 195.   I just no longer need the HUBBLE TELESCOPE to see my destination - I can see my destination with the naked eye!

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MONDAY MENU

breakfast  two eggs, oatmeal w/prune two slices turkey 'bacon'                               355 calories
lunch        spinach salad, w/three crab legs, hard boiled egg, 8 cherry tomatoes
                 Campbell's Homestyle Italian Wedding Soup                                         330 calories
dinner      Jimmy John's Bootlegger UNWICH w/xtra cucumber, tomato, Dijon
                Baby Spinach Salad w/8 cherry tomatoes, large honey crisp apple, pickle 433 calories

TOTAL CALORIC CONSUMPTION 1118 CALORIES

calories burned
6:30AM elliptical 32 minutes   460 calories

MONDAY NET CALORIES  658 CALORIES

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SPINACH SALAD w/crab legs, hard-boiled egg, 8 cherry tomatoes   210 CALORIES

ROLL AWEIGH THE STONE

Roll away the Stone was a single recorded by MOTT THE HOOPLE and released on their 1973 album, The Hoople.   Ian Hunter handles the vocals with Lynsey de Paul handling the 'vocal bridge.' 

Roll Away the Stones was released as a 'single' in 1973.

Since December 24th, 2014 I have been rolling away the pounds, the kilos and the stones.   So far, I have been lucky to avoid having any 'plateau' weeks - with definitive results each and every week, although this week was very close to a plateau.  My biggest weight loss was 9 lbs one week and my least weight loss was 0.6 lbs.   When I started this journey I weighed 309 lbs (22 Stone)    Before I stepped onto the scale this morning, Saturday, I had previously reported that I had shed 88 lbs - which was 6.3 Stones that I had rolled away!

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219.6 lbs


I weigh 219.6 lbs.
I lost 0.6 lbs this week.
I lost 89.4 lbs in 115 days. Today begins Day 116.
I have lost 13 inches on my waist. 
I have recently squeezed into 36"pants
I will always be at the beginning of a journey that never ends.
I weigh 219.6 lbs. (115 days ago I weighed 309 lbs)
I have lost 28.9% of my weight since Dec 24.
I have lost 0.27% of my weight since last Saturday.
I have had an extremely mildly successful week losing 0.6 lbs.
I have a BMI, body mass index of 29.37 (no longer obese!)
I had a 42.0 BMI on 12.24.14 just 115 days ago (Class III obesity)
I wonder about achieving a 'normal weight' - the charts say 186.8 lbs - I'm not too sure about that...
I have one to describe how I feel right now - determined
...I know how to begin this week... 
32 minutes ELLIPTICAL

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FRIDAY MENU

breakfast STARBUCKS reduced-fat turkey bacon sandwich                                     230 calories
lunch       JIMMY JOHN'S #14 Bootlegger UNWICH                                               230  calories
dinner     cabbage soup, spinach w/tomato, salmon burger, zucchini pancake           303 calories

TOTAL CALORIC CONSUMPTION   763 CALORIES

calories burned
YMCA INDIANAPOLIS elliptical 45 minutes   490 calories

FRIDAY NET CALORIES  273 CALORIES

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There was an 'elephant' statue at the Indianapolis YMCA.  I don't know why.
Nevertheless, I took a photo of myself with it after my workout.

LOST MY FOURTH TURKEY

December 24, 2014 I woke up and visited my doctor for a 'wellness' exam. I weighed 309 lbs.

January 21, I reported my weight loss was the equivalent of of one turkey.  I weighed 284.7 lbs

February 15, I reported my weight loss was the equivalent of two turkeys. I weighed 262.6 lbs.

March 15, I reported that my weight loss is the equivalentof three turkeys. I weighed 239.5 lbs.

April 12, I report that my weight loss is the equivalent of four turkeys. Today I weigh 220.2 lbs.

April 11, I reported I have lost 88.8 lbs in 108 days.

I admit that I am completely flabbergasted that I have lost on average .8 pounds per day for 108 days.

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SIDE-BAR: Is flabbergasted a good choice of words to describe how I feel?  FLABbergasted?  FLAB? Isn't flab what I have been trying to eradicate?  Perhaps I need to invent my own word? Now that I think about it... I believe I have been DEFLABBERGASTED!

flab·ber·gastˈflabərˌɡast/verb

informal

past tense: flabbergasted; past participle: flabbergasted surprise (someone) greatly; astonish.
"this news has left me totally flabbergasted"

de-flab·ber·gastˈde-flabərˌɡast/verb

informal

past tense: deflabbergasted; past participle: deflabbergasted surprise (someone) greatly; astonish by an amazing loss of flab
"this 1000 calories per day diet has greatly deflabbergasted me, and I lost nearly 90 pounds"

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1.   

88.8 lbs = FOUR TURKEYS

Naturally, I needed to return to the supermarket four a fourth time to take a new picture.  Photographs don't always have sequels.  This one does.  It is Turkey IV.

April 11, 2015: These four turkeys that I appear to be struggling to hold weighed about 80 lbs. (close enough to approximate the 88.8 lbs that I have lost so far) It is not just that I appear to be struggling, I was struggling!  (Believe me, trying to hold nearly 80 lbs of frozen turkey is not so easy - which of course, is the point.  I was carting around an extra 88.8 lbs, 24 hours per day prior to December 24, 2014, and that's not so easy either!)  I am wearing for the very first time, a pair of 38" waist cargo shorts - but soon enough, I will be fitting into a pair of 36" shorts which I have already managed to squeeze into.

March 15, 2015: These three turkeys that I appeared to be struggling to hold weighed about 65 lbs. (close enough to approximate the 69.5 lbs that I had lost at this point of my journey) It was not just that I appeared to be struggling, I was struggling!  (Believe me, trying to hold 65 lbs of frozen turkey is not so easy - which of course, was the point.  At this point, I was remembering that I had been carting around an extra 69.5 lbs, 24 hours per day prior to December 24, 2014, and that was not so easy either!)  At the time, I was wearing for the very first time, a pair of 42" waist slacks.

FEBRUARY 14, 2015:  Back on this date, I weighed myself

and discovered that I had lost 46 lbs since December 24.

I had wanted to hold two turkeys that weighed 46 lbs, and 

the two turkeys that I did find only weighed 42 lbs.

For the purposes of the photo - that was close enough!

(I was wearing my 44" waist blue jeans at the time.)

JANUARY 21, 2015: Way back on that date, I had lost 24 lbs and posed with a 23 lb turkey to visualize my accomplishment.  On that date, I was happy to wear my size 48 waist blue jeans.  They have long since been donated to Goodwill. 

SATURDAY MENU

breakfast    two sunnyside up eggs, two slices turkey 'bacon'                     190 calories

lunch          CHICK-FIL-A  hearty chicken soup, Asian Salad                         600 calories

dinner         CABBAGE SOUP BOWL, 2 CUPS CABBAGE SALAD                 138 calories

total calories consumed 928 CALORIES

CALORIES BURNED

7AM elliptical 32 minutes   497 calories

SATURDAY NET CALORIES     431 CALORIES

Today, I took a long walk with my daughter all over Chicago.  Our first stop was going to be Jason's Deli.   We walked the 1.6 miles from our home directly to Jason's Deli only to discover that since it is in downtown Chicago in the heart of the business district - it is closed on Saturdays!   So, instead we went to Chick-Fil-A.   Chick-Fil-A is a place that I used to enjoy when I was heading towards 309 lbs - I often had two classic Chick-Fil-A sandwiches (Each classic Chick-Fil-A sandwich is 440 calories plus waffle potato fries 400 calories. My typical Chick-Fil-A meal in my 'old days' was 1280 CALORIES! )  Today, before I ordered, I perused the nutritional information online and discovered that I could have a rather large and delicious meal by selecting a soup and salad.   And that was how my daughter and I started our day.   So, now I have another 'new' place to visit and find a quick, good, and healthy nutritious meal.   Above is a photograph of my Asian Salad.

LOST MY SECOND TURKEY

Regular readers of this blog might remember that nearly one month ago, January 21, I  reported that I had lost 24 lbs in 24 days and to highlight that achievement I posted a photograph of myself holding a 23 lb turkey. 

As of yesterday, February 14, I have now lost 46 lbs in 52 days. 
(I never believed that I was going to continue to lose exactly one pound per day.  Nevertheless, 46 lbs in 52 days ain't too shabby!)

46 lbs = TWO TURKEYS

Naturally, I needed to return to the supermarket to take a new picture.

FEBRUARY 14, 2015   On this date, I weighed myself

and discovered that I had lost 46 lbs since December 24.

I had wanted to hold two turkeys that weighed 46 lbs, and 

the two turkeys that I did find only weighed 42 lbs.

For the purposes of this photo - that's close enough!

(I am wearing my brand-new 44 waist blue jeans)

JANUARY 21, 2015   Back on that date, I had lost 24 lbs and posed with a 23 lb turkey to visualize my accomplishment.  On this date, I was happy to wear my size 48 waist blue jeans.  They have since been donated to Goodwill. 

SATURDAY MENU

breakfast     three poached eggs, two slices turkey 'bacon'                                      280 CALORIES

lunch           Maryland style crab cake, Pumpkin Soup, Spinach salad, balsamic   342 CALORIES
dinner         Chicken Tortilla Soup, Spinach, balsamic, Sockeye Salmon Burger   312 CALORIES

total calories consumed  934 CALORIES

CALORIES BURNED

6AM    ELLIPTICAL MACHINE, 30 minutes    400 CALORIES

11AM   ELLIPTICAL MACHINE, 30 minutes   400 CALORIES

total calories burned     800 CALORIES

TOTAL CALORIC INTAKE      134 CALORIES