BOB'S BLOG: Tuesday, January 31

Wow...last day of January! Can you believe it? We're a mere 48 days away from the first day of Spring!!! That, my friends, should make everyone's day a little bit brighter! Let's hope the groundhog is good to us this year.

Here at FT, we've been having some major math sessions (along with some not-so-pleasant flashbacks from college Algebra). Bob was interested in knowing his basal metabolic rate (BMR); that is, the amount of calories that your body burns each day at rest via normal body functions such as breathing, digestion, temperature upkeep, etc. Several equations exist for calculating this number depending on which organization's textbook you read, but they're all fairly similar.

We used the NSCA handbook to calculate Bob's BMR, and I also compared that number with several online resources for the same calculation. In the end, we estimated that Bob's BMR is between 2200-2400 calories per day to maintain his current weight. Of course, Bob doesn't want to maintain right now...he's looking to LOSE weight! So, when combined with his daily exercise and personal training workouts 4 days/week, we estimate that Bob needs to consume about 1850 calories a day to lose between 1-2 pounds per week.

Yesterday, Bob was extremely diligent in keeping up with his daily nutrition AND his caloric intake! Impressive, right? I sure thought so. This is the kind of dedication it takes to get the results you're looking for. Check it out...

One-on-One Personal Training Workout: Tuesday, January 31
Warm-up
Boxing (3 sets of 40 with increasing levels of power)
Hops: (sets of 10 between each round of boxing)
Leg swings (10 each leg)
Squat and kick (10 each leg)
Upper Body
Circuit:
Lat Pulldown (27.5/15, 32.5/12, 37.5/10)
Ring pull-up (10, 10, 10)
Rope Slams (10)
Circuit:
Chest Fly (12.5/15, 17.5/12, 22.5/10)
Ring push-up (10, 10, 10)
Rope Slams (10)
Lower Body 
Circuit:
Treadmill (off, 4% incline, jog for :30; jog for :45)
Step up and curl (12/10 each arm, x2)
Squat and OH press (12/10, x2)

12 burpees 
Core
Single-arm DB sit-up (10/10 each arm)
Plank hops (20 total)
Stretching and Cardio


TOTAL CALORIES BURNED: 996
HIGHEST HEART RATE: 176

Nutrition: Monday, January 30
Pre-Breakfast: Granola bar (140)
Breakfast: 2 pieces of Ezekiel bread (160), 2 tbsp peanut butter (100), Greek yogurt (130), banana (175) (TOTAL: 575)
Lunch: Progresso soup (110), crackers (40), pineapple (80), grapes (65), almonds (100) (TOTAL: 395)
Snack: Granola bar (140)
Dinner: 1/4 cup pasta (50), WW chicken parmesan (390), salad w/ vinegar (25) (TOTAL: 465)
 Drinks: 1 Diet Coke, 6 20-oz waters

TOTAL CALORIES CONSUMED (allotted): 1705 (1850)

NUTRITIONAL HIGH: Bob's biggest meal was breakfast, not dinner (575 calories at breakfast vs. 465 calories at dinner)! This is a wonderful thing, because your metabolism is generally higher in the morning than in the evening. And, since Bob's work schedule usually delays his dinner to between 7:30-8:30 pm, it's important to eat wisely at dinnertime and to be active afterwards (like his intermittent brisk walks, for example).
NUTRITIONAL LOW: As strange as it sounds, Bob may need to eat just a bit more each day. He came in at 145 calories below his allotted daily intake. Although that may seem like a bonus at first glance, it's important to remember that the body is sensitive to calorie intake...if you eat too little while still expending large quantities of calories during the day, your metabolism can potentially slow down because your body wants to ensure that enough energy is available to sustain normal body functions.

Keep up the great work, Bob! You're doing an amazing job and we are so encouraged by your dedication!