Basscrack Must Count All the Things!

[basscrack]

Using alcohol for cooking in general adds very, very little calories. Most of the calories in beer/wine (about 3/4 at least) is in the form of alcohol, which rapidly evaporates off when heated. The remainder is a little bit of complex carbs and tiny bit of protein.

I do not count the calories from cooking alcohol. If I were to I would use a tsp of sugar or two for the estimate instead of the alcohol, since that is a much better approximation of what actually makes it into the dish as of serving. Alcohol calories quite literally disappear into thin air.

I actually looked this up before, because my boyfriend and I discussed it. What I found out is that alcohol itself doesn't have any calories (or a negligible amount) and that most of the calories come from the carbs and sugars in it, so even though the alcohol cooks off, it leaves behind all the flavor and the calories. I might need to do some more research.

[basscrack]

Okay, whatever I read before about the calories not being in the alcohol was wrong. That person was just an idiot. An idiot that I listened to. According to this study the main reason alcohol can add calories to a dish is because all of the alcohol does not cook off. Depending on the cooking method, anywhere from 5-85% of the alcohol can be retained in a dish. Also, there are other elements contributing to the calorie yield, such as sugars. So yeah, it likely isn't adding the full amount of calories to the dish, but it is adding some, maybe more than you previously thought, since the alcohol doesn't entirely cook off.

[surge_supra]

So, you're doing amazing staying on track this week.

 

Keep dominating.

 

/end

[Wolverine]

Okay, whatever I read before about the calories not being in the alcohol was wrong. That person was just an idiot. An idiot that I listened to. According to this study the main reason alcohol can add calories to a dish is because all of the alcohol does not cook off. Depending on the cooking method, anywhere from 5-85% of the alcohol can be retained in a dish. Also, there are other elements contributing to the calorie yield, such as sugars. So yeah, it likely isn't adding the full amount of calories to the dish, but it is adding some, maybe more than you previously thought, since the alcohol doesn't entirely cook off.

 

I track with the "better safe than sorry" motto.  If it goes into the pot, I count it.  I figure it's better to overestimate calories than think I'm getting less than I'm actually getting.  Of course, this would change if I were bulking...

[Waldo]

Okay, whatever I read before about the calories not being in the alcohol was wrong. That person was just an idiot. An idiot that I listened to. According to this study the main reason alcohol can add calories to a dish is because all of the alcohol does not cook off. Depending on the cooking method, anywhere from 5-85% of the alcohol can be retained in a dish. Also, there are other elements contributing to the calorie yield, such as sugars. So yeah, it likely isn't adding the full amount of calories to the dish, but it is adding some, maybe more than you previously thought, since the alcohol doesn't entirely cook off.

I guess prep type would matter a lot. I always use it for deglazing to make a sauce or very early in a stew, in either case its pretty safe to assume most of the calories are evaporated off. Either way its a pretty minor detail.

 

I track with the "better safe than sorry" motto. If it goes into the pot, I count it. I figure it's better to overestimate calories than think I'm getting less than I'm actually getting. Of course, this would change if I were bulking...

No, no, no. Big mistake that people make.

It is better to be right.

Consistency is one of the keys to quality estimating. As is minimizing the amount of error added. You should not under any circustance add purposeful error. The only way that you can relaibly always estimate everything exactly the same is to always try to be right.

Whether you are eyeballing things, or using a scale, measuring, etc..., try to make every single entry as right as possible. This doesn't necessarily mean going out of your way to be perfect, but it does mean you always give it your best guess with no purposely fudged numbers.

If you want to add safety, do so with your goals.

Adding purposeful error at every turn has the potenetial to stack so much error that the estimate is so wrong that results would not be expected to relate at all what you expect. With a large enough dataset and trying to be right, you can estimate to amazing precision.

[Loren Wade]

Just checking in once in awhile is enough help for me! I hate thinking that I'm letting anyone down who has shown up to show their support and wants to see me succeed.

Good! Muahahaha...

[goodwince]

I agree with Waldo.. my dietary guideline has been to eat low carb, but I've been low calories too. And in my recent literature reading this is a huge problem! Resulted in no change whatsoever. So getting to the correct method with the least amount of error as a goal is excellent because in my case I know that I wasn't eating enough. 

[basscrack]

I generally lie somewhere in the middle when it comes to tracking. I try my best to be as accurate as possible, but in a case like alcohol where I have a hard time accurately accounting for how many calories it contributes when all is said and done, I'm more likely to generously estimate than do so low. I still try to be accurate, but some things you just can't know exactly. Especially since, I think for me as a girl with some definite fat to lose, as long as I'm taking in a good amount of protein and keeping up with my exercise, I don't think a slightly higher deficit will be harmful to me. It seems the only way I can lose weight is to go pretty darn low cal and be really strict about it (as I learned in the last week when I wasn't so strict and regained 3 of the 4 lbs lost in week one, even though I don't think I went over maintenance level calories).

 

In other news, I got a sit down talk from my boss yesterday asking if I like my job. Apparently it's been getting back to her that I am always tired and I complain a lot about wanting to go home or being tired or not wanting to be at work. She thinks I'm "burning the candle at both ends" (although for the life of her she couldn't get the saying right) and that I may need to lighten up a little on the schedule til school ends. Honestly, she's probably right about burning the candle at both ends, but that's not news to anyone, I always way overload myself. I just prefer to be busy, and I have a lot I want to accomplish that takes a lot of work and school to achieve. I think the big difference here is that in addition to my usual school/work/volunteer load, which I usual handle with a minimal level of sluggishness, I have also added workouts and a pretty intense diet. I have for the most part cut out caffeine at the same time. I think all those cuts, with as active as I am, are just too much for me to handle and my energy level pays the price. So, first I am going to talk to one of my coworkers about maybe alternating a Wednesday shift so I get an extra day off every other week to play catch up on school/sleep/mental break time. I'm also going to go back to drinking coffee/energy drinks when I need a little extra energy.

 

Week Four: Day Three

Goal One: I tracked all the things

B: 2 eggs with ground beef, spinach, half an avocado and a thin slice of challah bread

L: Corned beef with spinach and dijon mustard on challah

S: Rockstar Lemonade (I know, crazy chemicals... just going to have to deal for now)

D: Horseradish crusted London Broil with braised brussels sprouts and onions

Totals: Cal 1479 | P 120 | C 134 | F 68

 

Goal Two: No alcohol and >96 oz water

 

Goal Three: Sprint interval workout (new increased workout of 3 sets of 5 intervals again)

 

Goal Four: No cleaning. Wednesdays are pretty busy, between school, gym and work. I pretty much ate dinner and passed out when I got home. Going to play catch up today

[darkfoxx]

I just stumbled across your thread and was drawn in by the 'count all the things'. That's something I was just saying to my hubbs last week and something I think I'll start next challenge cycle. 

 

In your counting of all things, how are you faring when eating out? I've gone on counting binges before, but have always hit a wall when it comes to eating out - if i'm not controlling the ingredients, not knowing if something (like butter) has been added tends to derail me. 

 

Also a good goal with the water and something I definitely need to be doing - I'm on day 3 of being dehydrated and that just isn't a good thing. 

[basscrack]

Honestly, I haven't eaten out much this challenge. When I do, I just do my best to estimate what is added. I use My Fitness Pal, and they have a lot of restaurant entrees and full meals listed, so I usually just try to find something as close to what I'm ordering as possible. I assume they account for all the butter/oil/etc that is added, instead of me having to do all the individual ingredients. You could also ask your server what they use to cook the dish you order. Most decent restaurants/servers are pretty knowledgeable about the menu (or they should be) and as long as they aren't balls to the wall busy, they shouldn't mind finding out for you. I wait tables, and I know I don't mind. It is pretty much impossible to exactly count every single calorie, and as much of an obsessive perfectionist as I can be, I try not to let that bug and just estimate to the best of my ability. Like Wolverine said, I go with "Better Safe than Sorry" and estimate high when in doubt, although I do try to be as accurate as possible. I don't purposely add a bunch of extra calories. I feel like I'm usually pretty accurate within 100 calories at the end of the day, which is a margin of error I'm comfortable with.

[Vector]

Rest is crucial, get some! Make a decision to look at how you spend your time. Is ____ giving you something, or taking something away from you quality of life? Like my Mom once said, you have to pick your battles and "all of them" is not one of the choices.

[basscrack]

Haha, I try. For inquiring minds, here is my weekly schedule: (partly because I want to see it written out, to see if I'm really as busy as I think I am or if I'm just being a lazy wuss)

Mon: (breakfast) Class 11-3, (lunch) gym sometime in the evening (usually around 9, so all the rush hour gym people are gone) (dinner)

Tues:(breakfast) Volunteer at animal shelter 12-2, (lunch) work 3:30-9:30, gym 9:30-10:30, (dinner)

Wed: (breakfast) Class 11-3, gym 3:30-4:30, (lunch) work 5:30-10:30 (dinner)

Thurs: (breakfast/lunch) Work 3:30-9:30, gym 9:30-10:30 (dinner)

Fri: (breakfast) Class 11-3, gym 3:30-4:30, (lunch) Work 5:30-11 (dinner)

Sat: (breakfast/lunch)Gym?, Work 5-11 (dinner)

Sun: Off day, usually with some sort of social plans/cleaning/etc.

 

What do you guys think? Man up and quit complaining cuz I'm not that busy, or pretty full life? My free time is generally Mon evenings, usually spent catching up here (NF) from the weekend and vegging for a bit til BF gets home, or doing homework. Thurs during the day before work, like today spent studying, or usually catching up on errands. Saturday before work, usually spent sleeping in, running errands with BF, or like last week random plans like volunteering to walk in parade with animal shelter, and Sunday which is pretty much an "us" day for me and my BF because we don't see each other much during the week.

[MasterOfCows]

That schedule looks pretty full to me!

[Jakob Kopfeld]

Looks like you're quite busy. As long as you feel like you can handle it it's totally fine though. I think the only valuable opinion in this matter is your own.

[basscrack]

I guess I'm just looking for some justification to my "I'm so busy, I'm so tired, I do ALL THE THINGS ALL THE DAYS" attitude. Honestly, I like being busy and constantly occupied. If I'm not pushing myself past my human limits, I'm not terribly happy about it. I tend to be a bit of a martyr. What I need to do is get better about time management and self motivation so I can do it all effectively. That and quit being such a complainer.

 

Random question. I have to go to work in 1.5 hours, so I would usually eat lunch around now so I'm not trying to chew off my own arm by the end of my work shift. I'm absolutely not allowed to eat during my shift, even a little snack or protein bar (the only exception seems to be scraps from cake/cornbread or tortilla chips that are throwaways throughout the shift -- all horrible diet wreckers). Thing is... I'm not hungry. Do I eat now anyways, or just put it off and wait til after work when I will definitely be hungry? Other problem here is, when I get off work I'm starving, but Tues and Thurs I go to the gym with the BF after work since I usually get off in time, and by the time I get home at almost 11 I'm so hungry I snack on everything in sight while he cooks dinner. Hmph.

 

I don't even know why I'm asking. I know your answer is going to be eat now and control yourself after work.

[darkfoxx]

You're right; an estimate is just something I will have to live with. I will check out the app for next cycle - up until now I haven't found anything that encompasses all the "weird" stuff I eat and since I almost never eat at chain restaurants, there are no handy dandy calorie counts on the menu. 

 

Yes, your plate is full. Classes + work + a love life is full enough, but when you add in the gym and volunteer work it gets pretty overtaxing. Tired is normal. 

 

And yeah, eat now. I remember the days of waiting tables with no food in sight ... torture. I used to bring fun sized Snickers and hide a few in my apron for dire eating emergencies. Protein packets or small bars would be a better bet. 

[basscrack]

My restaurant has really cracked down on people eating during the shift, like I know coworkers who have gotten in trouble for eating a protein bar or a small bag of chips. It's a little extreme, if you ask me, but I like to stay below the radar so I'm not going to push it. I'm usually fine if I eat before work, but sometimes resisting all those throwaway scraps takes every ounce of willpower I have, and sometimes even more than that. That's the worse part.. if I could just bring like a piece of fruit or some cut up veggies to munch on when I'm tempted by those things, it would be so much easier. For now I just try to drink water whenever I get the urge.

[Vector]

That's a pain about the food rules at work. You look super busy to me. How is your sleep? Is it constant? Deep? is you sleep space fully dark? All of these things can also make everything easier or harder.

 

I am not saying anything needs to change, at all- I don't know you how you operate. But figuring out rest, weather increasing the amount or the quality is often a huge help. 

 

Yep, I'd eat before work...

[Wolverine]

Like Wolverine said, I go with "Better Safe than Sorry" and estimate high when in doubt, although I do try to be as accurate as possible. I don't purposely add a bunch of extra calories. I feel like I'm usually pretty accurate within 100 calories at the end of the day, which is a margin of error I'm comfortable with.

 

Thanks for clarifying my statement!  Apparently it was misunderstood.    Accuracy is always the goal, fudge factor is never built-in, when in doubt - count.

 

- Yes, you are busy.  Becoming an Assassin and working out at home would help free up some time... just sayin'.

 

- I would skip the pre-work food and tough it out, but I'm a masochist so...

[surge_supra]

That's a full schedule, yes. Hey if you can handle it, keep at it. My schedule was similar in college I just preplanned all of my studying and everything and I was fine--sometimes overwhelmed as hell but in general just fine. It sounds like you're experiencing some overwhelmingness tho which makes perfect sense! I never had a schedule like that, super dieted and changed my gym lifestyle all while trying to keep a good relationship with a significant other. THAT is hard. If you can drop something, drop it? Even if it's just 30 minutes of a shift or something.

[missrackl]

I agree with Wolverine -- working out at home can save a lot of time. I do all my workouts at the playground a block from my house, so my transport time is basically zero.

YMMV, of course. If your gym is on campus, for unstance, it could be easier to go just before or after class.

[basscrack]

I've tried working out from home, doesn't work for me. Something about going to the gym makes me workout in ways at home workouts never have. Probably a procrastination factor. I talked to one of my coworkers, and we are going to alternate Wednesday night shifts, so I will get an extra day off every other week. I need to fix my sleep schedule, too. Vector, you asked about my sleep, and honestly I have some pretty bad nighttime habits. Usually I come home from work, eat dinner, and fall asleep on the couch watching TV with the BF. We both wake up around 5am stiff from sleeping together on the couch and stumble into the bedroom to fall back asleep. The whole reason for not having a TV in the bedroom was to avoid intimacy issues, but not only has that not helped, but it's made that and our sleep habits HORRIBLE. I'm trying to work on that.

 

Between caffeine, a better sleep schedule, and the extra night off every now and then, hopefully the tiredness will go away. Plus, we are going out of town for a couple days for my BF's birthday March 31-April 1 (or 2) -- all bets off on drinking and dieting for that one, by the way -- so hopefully that will give me a little refresher, too.

[Vector]

You might want to dig into the sleep thing. I've never read any books on it, but poor sleep is correlated to a lot of really nasty metabolic problems. It's worth fixing.

Good on the work- change, use it to your benefit!

[basscrack]

Week Four: Day Four

Goal One: Tracked.

B: Corned beef on challah with spinach and dijon

L: Pork loin with spinach in white wine parmesan dijon sauce

S: Grande skinny mocha latte from Starbucks

D: Split bone-in chicken breast with skin and spinach with red peppers

Totals: Cal 1571 | P 141 | C 59 | F 79

 

Goal Two: >96 oz water, no alcohol

 

Goal Three: Did weights at the gym AND ran my fastest mile ever!! I was in a bad mood, so I decided to run a mile to warm up... 1 mile in 9:25. New PR!

 

Goal Four: No cleaning. Whoops.

[Vector]

Good run! Let fury have the hour/ anger can be power....