Just back from run (85 minutes XC, 994 kcal says Garmin)
As this is warts and all, must fess up that before I left I swung by the fridge and snaffled a cold sausage that was sitting there on a plate. Also, I scooped out some peanut butter straight from the jar with a finger. This turned out to be a mistake, as the chipolata / peanut butter combo repeated on me for much of the run.
Sat down to crunch the numbers as accurately as I can:
kcal
carb
prot
fat
breakfast
bread
150g
360
63
18
5
butter
30g
215
0
0
24
jam
50g
121
32
0
0
lunch
veg soup
400g
150
24
3
2
bread
100g
240
42
12
3
cheese
30g
120
1
8
11
fab lolly
75
13
0
2
pre run
sausage
50g
150
3
10
10
peanut butter
20g
120
5
5
10
milk in drinks
200mls
100
10
6
4
total
1651
193
62
71
kcal
772
248
639
%
47%
15%
39%
This is a very typical weekend day so far. Earlier I estimated 70% of calories were from carbs, but I forgot how energy dense fat is - when I chart it out, actually less than 50% of calories have been from carbs and nearly 40% have been from fat.
So far have taken on about 1650 kcal, and have probably burned 1500 exercising and 1000 just existing, so am probably in energy deficit right now. But no matter - secret weapon beer and dinner will be deployed soon. Rather than keep spamming this thread will just update this post later
Remember these numbers include your basal for that duration, itās not delta calories, so considering your ājust existingā is actually lower as the amounts youāve given yourself for the exercise and basal double counts.
The extra calories you get from the exercise, itās not that, itās all the calories you used - so including the ones you were claiming just for being alive for the 85 minutes running.
OK, think Iām done eating for the day (and am certainly done exercising)
kcal
carb
prot
fat
alcohol
breakfast
bread
150g
360
63
18
5
butter
30g
215
0
0
24
jam
50g
121
32
0
0
lunch
veg soup
400mls
150
24
3
2
bread
100g
240
42
12
3
cheese
30g
120
1
8
11
fab lolly
75
13
0
2
pre run
sausage
50g
150
3
10
10
peanut butter
20g
120
5
5
10
dinner
Elvis Juice
660ml
390
34
4
0
34
salmon
100g
150
0
22
6
potates
200g
190
42
5
0
green beans
100g
30
8
2
0
profiteroles
480
70
8
22
milk in drinks
200mls
100
10
6
4
total
2891
347
103
99
34
kcal
1388
412
891
238
%
48%
14%
31%
8%
Good point @JibberJim about not double-counting resting and exercising energy expenditure.
But there you go - interesting exercise & focussed the mind a little bit. Alcohol really is pretty calorific isnāt it? And profiteroles obvā¦
Edit: turns out I hadnāt finished eating. 50g chocolate and a handful of granola from the box while watching the Colonial Games wrap up, for another ?400 kcal.
Two weeks on holiday with an atrocious diet, and six months of unstructured exercise have taken their toll. First time I can recall being over 80kg. Normally, Iām a bit heavy at 76. So, thatās the call to get my arse in gear and get training again.
Just thinking out loud, an interesting thing to do might be to count all the kcal in next online or supermarket shop, & divide it by how many mouths and days until the next shop? Anyone?
Might give that a go here if I happen to be around next time it arrives, & C(an)BA generally which is not especially likely
When Iām focussing on my diet, I do try to count the calories of my meals so I am more conscious about how many calories Iām ingesting. Iām going to go back to a vegan diet as it just helps me cut all the rubbish out of my diet thatās all too easy to snack on.
Thatās assuming no āoutsideā food from the shop though. We go regularly on Brad and milk shops, veg box plus all the butter and condiments etc that are already in the cupboard/fridge.
Iāve had a mega lazy week at Mums and eaten like a slob. Iād say Iāll eat my hat if Iām not over 90kg in the morning but I donāt need the calories
need dinner and 
x 10
if I happen to be around next time it arrives, & C(an)BA generally which is not especially likely
