Posts Tagged: ‘weight loss’

Week 11 – Case Study – Month 2

December 29, 2015 Posted by The Weight Equation

The case study for month 2 covers August 1st thru August 31st. Feel free to download a copy of the actual spreadsheet I filled out during this time period by clicking HERE or clicking on the spreadsheet images below:

Here’s a look at my daily calorie totals from August 1st – August 31st


Here is the macronutrient distribution for August 1st – August 31st


Month 2 went much better than Month 1. I reduced my target calorie goal from 1,973 calories per day to 1,850. After two weeks I wasn’t quite seeing the results I had hoped for so bumped the daily calorie goal down to 1,750. I was happy with the results at that consumption level. My overall calorie goal for the month was 55,650 and I ended up just a tad over that at 56,278. Overall I did a great job meeting my goal this month. According to my calculations, I should have lost a bit under 4 pounds of fat during this case study month. In reality I only lost about 1.5 pounds of fat. This tells me that I probably need to adjust my calorie goal down even more. I’m not super comfortable going under 1,750 calories per day so I will stay there for a while. It may slow down the fat loss but I have plenty of time. I did pretty well with my macronutrient percentage goals. My fat intake percentage was high at 37%(12% over my goal) but my sugar and alcohol were right on target at 10% combined. So really the area to improve on would be to shift some of my fat calories to complex carbohydrate calories. This is going to be tough due to my preferred diet but I still feel pretty good about month 2 because the two macronutrients I am most concerned with are protein and sugar, which are both at good percentages.

As you can see below, I have accomplished some fat loss without losing any muscle mass. Specifically I’ve lost 3.1 pounds of fat since I started the case study while maintaining the 115.4 pounds of lean body mass I started with. I attribute this to staying pretty focused on lifting weights this month. I didn’t keep track of my workouts but I would estimate that I lifted weights and did a one mile run about 4 or 5 days on average per week this month. I kept my protein intake pretty high as well at 22.8% of my overall calorie intake. While that’s lower than my goal of 25% protein it is very close.



Please enjoy the powerful information I am sharing in this blog but remember that I am NOT a nutritionist or a professional. I am simply passionate about the subject. Please consult with your doctor and nutritionist before implementing any diet

Week 05 – The Mass Balance

September 6, 2015 Posted by The Weight Equation

TWEScale2As I briefly mentioned in Week 01 – Introduction, a mass balance equation is used to describe the relationship between something entering a system and something leaving. They are used in endless real world applications by a number of different people including scientists, mathematicians, and engineers to name a few. Mass balance equations can be used to describe whether an object will heat up or cool off depending on the heat entering and leaving the object. They can predict if a reservoir, or a lake, will have enough water to supply a city based on runoff water going into the lake, evaporation, and water demand by the city. They can also predict the amount of a pharmaceutical drug that builds up in your body based on the rate of consumption and excretion.

What other group of people use the mass balance equation??? You guessed it, nutritionists use mass balance to determine whether a person will gain or lose weight. This is science and just like gravity, everyone’s body plays by the same rules. This entire blog is based on the beautifully simple concept that if you eat more calories than you burn you will gain weight. If you burn more calories than you consume you will lose weight. No matter what anyone tries to tell you, calories are the only factor in the equation and it doesn’t matter what foods you derive those calories from. Our bodies are truly miraculous in their ability to use and store energy for future use and the way they do that is remarkably predictable using the mass balance concept. Not only are our bodies remarkably predictable they are also extremely consistent from person to person.

A great way to imagine this concept is to think about your body being a water balloon. When you wrap the balloon around a garden hose nozzle and turn the hose on, the balloon gets bigger as it fills up with water right? Now what happens if you poke a small hole in the other side of the balloon? A small amount of water shoots out the hole. The balloon still gets bigger but not as fast because now some of the water is leaving the balloon though the hole that was poked in it. This is the same thing that happens when someone eats more calories than they burn. Calories come in faster through the “garden hose” than they leave through the “poked hole” and the person gets fatter. If you poke a lot more holes in the water balloon so the same amount of water is coming out that is going in, the balloon will stop getting any bigger. Of course you could poke even more holes in the balloon and the rate of water leaving the balloon would exceed the amount entering it and the balloon would actually start getting smaller. .

If you’ve wrapped your head around this concept you’re ready to learn about different types of calories and where you get them from.

Please enjoy the powerful information I am sharing in this blog but remember that I am NOT a nutritionist or a professional. I am simply passionate about the subject. Please consult with your doctor and nutritionist before implementing any diet