2007-12-04 My Living Diary

Today is 4 December 2007, Tuesday.

At 0600 hour, after passing urine, my weight = 56.2 kg (Camry) and BMI = 20.394.

Based on my weight of 56.2 kg and STI calorie need calculator, my calorie required today is 1597.50 Kcalories (Sedentary).

Food taken on 2007-12-04, Tuesday

2 x slice(s) of Gardenia high fibre white bread (just after midnight)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
1 mixed 3-veg rice BRR mkt (Cabbage+ spinach+caixin)
100g Fortune brand Tau Kua (400g per pack, 4.9g fibre, 100kcal per 100g)
120g Orange (all varieties USDA per 100 g.)
Milo Kosong (Beesun)
100g Grapes (Grapes, american type (slip skin), raw)
150g Potato with skin boiled (100g before boiled)
100g Grapes (Grapes, american type (slip skin), raw)
120g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
1/2 x of pork porridge with 1 egg and half youtiao from Latte
Some Left over fried prawn mee from GG
Cai fan cabbage+pork doufu+ fish cake BBR x-success coffee shop from Latte

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1597.5
(B) Actual Energy taken in the day (kcal) =1706.50
(C ) Energy Deficit for the day in kcal = (A) - (B) = - 109.00
(D) Total Water taken today (litres) =1.50
(E) Total Dietary Fibre taken in the day (grams) =20.69
(F) Total Protein taken in the day (grams) =26.38
(G) Total Fat taken in the day (grams) =20.32
(H) Total Sugar taken in the day (grams) (recorded fr 071123)=56.06

Health Supplements taken today:

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x 50 mg zinc tablet (GNC)
(d) 1 x Century Life maxi-hair tablet
(e) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement until 26 October 2007
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)
(h) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)(i) 1 x Now Brand Iron complex (Non-Constipating) (Iron 27 mg) from 29 October 2007 on even dates only. But it was taken daily since 12-11-2007 to try out whether it is OK to this amount.

My Sleep Monitor for today (starting on 071101):

2007-12-04: (A) 0030hr to 0530 hr = 5 hours 30 minutes. (towards 0530 hrs sleep bad partly due to accumulated urine in the body and the effect of the 4 cups of coffee consumed yesterday.

2007-12-04: (B) 1020hr to 1120 hr = 1 hours 0 minutes.

2007-12-04: (C) 1410hr to 1440 hr = 0 hours 30 minutes.

Total sleep on 071204 = 7 hours 0 minutes

Physical Exercise for 071204:

50 minutes (0605 hr to 0655 hr, Stretching = 10 mins, slow walk = 5 mins, brisk walk = 25 mins, cool down = 10 mins. Total distance covered = about 2.6 km. Perspiration = moderate).
My weight before exercise with T-shirt and exercise shorts on = 56.6 kg.
My weight after exercise with T-shirt and exercise shorts on = 56.3 kg.
Loss of weight by the exercise = 0.30 kg
Is this figure correct ???

To loss 1 kg, I need to have a deficit of 7700 kcal. So to lose 0.30 kg, I should have burned 2310 kcal by the walking this morning. So I should not have lost 0.3 kg by the walk!

Based on the at the calculator of Calories burned while walking (70-200 pounds) at http://preventdisease.com/healthtools/articles/while_walking.html for my weight of 124 pounds (i.e. 56.6 kg) and walk time of 25 minutes, the calorie burned is
(a ) Walking (3.5 mph) Low Brisk = 110 kcal
(b ) Walking (4 mph) Medium/High Brisk = 120 kcal
(c ) Walking (4.5 mph) High Brisk = 157 kcal
(d ) Walking (5 mph) Very High Brisk = 195 kcal
(e) Walking (5.5 mph) Maximum Walking Speed = 229 kcal

Note:

1 mile = 1.609344 kilometers
5.5 mph = 5 x 1.609344 = 8.851391 km/h = 147.5232 meters per minute
3.5 mph = 3 x 1.609344 x 1000 /60 = 93.858 meters per minute
My speed = about 2.3 km per 25 minutes = 92 meters per minute.
So my walking is Low Brisk.

Therefore, the energy burned by this morning exercise including stretching should not be more than 229 kcal.

Useful Links added on 071204

New Site Name: Calories Burned Calculators for Activities and Exercise (Ref: G07L04)
New site URL: http://preventdisease.com/healthtools/tools.html

Bowel Movement: 1 x Medium (1000 hr. Banana-shaped stools. Soft. Sunk. Brown.)