For my own benefit, as well as yours I’m working on a collection of easily accessed calculators for things such as bmi, bmr, simple macro calculators, etc. As I finish them I’ll add them here.

Currently, I only have three. A BMI Calculator, and the two leangains macros calculators below.

I highly respect Martin Berkhan’s Leangains approach to eating and weightlifting. Knowing how many, what days and when when it comes to calculating percentages of macro-nutrients on a Leangains style approach is not always easy. Andy Morgan of http://rippedbody.jp does a great job of explaining, but it’s a lot of math/time. So with the help of some friends, I put them into simple forms below. If you notice anything that seems off or wrong about them, let me know. There could be a mistake.

• Leangains Style Macros Calculator for Women
• Leangains Style Macros Calculator for Men

Current Weight: 240
I didn’t walk as much as I’d like this summer. I took some time and helped out at a Seattle Preschool and I spent a month with my sister and her gorgeous kids in South Carolina, but I’ve gotten back into gear this fall. As It gets cooler, wetter, and the days get shorter it’s hard to find the motivation to go out. A combination of adding in more indoor cardio, a couple’s membership for Greg and I at a local gym, occasional meetings with my personal trainer, and lots of caffeine and I think I’ve gotten into a rhythm that will sustain me through the winter!

When I’m working out, whether out and about Seattle prepared for any weather in my hat, sunglasses and rain jacket or sweaty in the gym, I remember that kicking my own ass day after day in the gym is what keeps me looking better and better each day. Sometimes I see photos, especially when dressed up and heading out and I hardly recognize the woman I’m becoming!

Current Weight: 245
There’s not a lot to update, unfortunately. It’s been a busy summer but fall is coming and things will get back on track! It’s my 28th birthday. The photo at the top shows Greg and me at our birthday brunch!
This is us on the week of our birthdays in 2009!





Current Weight: 250
Tonight I realized I haven’t worn a size 16 since I was a freshman in highschool. I hit my 100 lb lost mark this week so a photo review is probably in order anyway!
I gained another 75 lbs after high school before finding out I was intolerant to wheat and subsequently losing a few lbs on my own. In October of 2010, I *finally* stopped eating wheat altogether and joined MFP to help count calories and track my food.
In January I was diagnosed with Celiac disease and stopped eating all wheat, rye, and barley! The combination of the subsequent weight-loss, extra energy, and new love for athletics, has me feeling as if I’ve been given a whole new life!
I really enjoyed looking at these photos, seeing my progress and feeling so healthy and hopeful and thought you might as well!

Current Weight: 255
I did it. I completed the 5k at the 2011 Shore Run/Walk, benefiting immunotherapy research at Fred Hutchinson Cancer Research Center. Thanks to all who supported me!
Does this make me a runner? Maybe not, but I’m on the right path!



Current Weight: 258
Since finding out I had Celiac Disease 6 months ago, my life has changed. Those of you who have been following me for a while know I’ve been overweight my entire life. I played sports growing up, and exercised into adulthood and could never lose weight! Finally getting treatment for a disease that I didn’t know I had has changed my life!different person.
I thought I was doomed to a future of unhealthiness and obesity, and now that I’m overcoming those things and have a new shot at the future, I’m hoping to use my new healthier body to improve lives of as many other people as I am able! If you’re one of the people who have been inspired by my progress, have been following me on facebook or my own personal blog here at www.fatceliac.com, have made a change in your own life because of my changes, or are just looking for a way to give back a little yourself, please take this opportunity to support me! 
I recently accepted the challenge to raise funds to support the 2011 Shore Run/Walk, benefiting immunotherapy research at Fred Hutchinson Cancer Research Center. On June 12, 2011 I will run 5k  along the shore of Lake Washington to support the Hutchinson Center.
Cancer is a devastating disease, estimated to strike half of all men and one-third of all women in the U.S. I am participating to raise funds vital to this research and save lives. You too can help save lives by supporting Fred Hutchinson Cancer Research Center. 
The Hutchinson Center is at the forefront of cancer research and finding a cure.
The Center has made some of the world’s most important medical advances — from development of the bone marrow transplant as a cure for leukemia, to pioneering powerful therapies that harness the immune system to fight cancer, to leading national and international initiatives that enable earlier cancer diagnosis and more effective treatment of disease. This cutting-edge research depends on private contributions that fuel novel studies, which have the power to make a profound difference.
Thank you for considering a donation and support of my participation in the Shore Run/Walk. Your gift will fund extraordinary research, lifesaving discoveries and a cure for cancer. Any amount you can give helps in the fight to eradicate cancer, and your tax-deductible gift will make a difference in the lives of many!
It is faster and easier than ever to support immunotherapy research through the Shore Run/Walk. You can make your donation online by visiting my   personal web page. If you prefer, you may also send your tax-deductible contribution to the Hutchinson Center’s address listed below. Please make checks payable to Fred Hutchinson Cancer Research Center, and note my name in the memo line to ensure your gift is directed toward my fundraising goal. 
Thank you for your support,
Jennifer Burlingame

Fred Hutchinson Cancer Research Center
Shore Run/Walk
Mail Stop J5-200
PO Box 19024
Seattle, WA 98109
P.S. Interested in joining me at the 2011 Shore Run/Walk on June 12, 2011? Visit www.fhcrc.org/shorerun to learn more.




Current Weight: 262
I am still using the myfitnesspal website and app to track calories and exercise. The weight-loss is fairly constant averaging between 1.5lbs and 2lbs per week. I get a lot of questions about my exercise routine, and about my walking so this is a post to talk about my exercise and walking!
Since about 2006, I’ve been exercising in one form or another. Biking, treadmill, rowing machine. In 2008 I joined a Curves, and after that I started taking a core-strength class with a personal trainer.
Currently, I work out with a personal trainer for an hour once or twice a month, depending on scheduling and availability. (If you’re in Seattle, drop me an email to jen @ fatceliac dot com and I’ll send you her contact info!) Besides that, I work-out on my own. Click here to see an idealized example of my week.
I started walking in October. In November, I used weather as an excuse not to walk. Then in January, i decided the weather wasn’t going to hold me back! I started with short walks of only 1-2 miles, and gradually increased the time and distance.



This graph from runkeeper.com illustrates my walking over the last 7 months. November was nothing.
December: Averaged 1-2 miles per week. A total of 10 miles in the month.
January: In January I started walking a little further, and a little more often. I tripled the amount of logged miles. with 30 miles for the month!
February: In February, I started taking walking seriously. With the gluten-damage starting to heal, I was starting to see real weight loss, and I was starting to see my energy levels sky-rocket. I started really pushing myself at the end of the month and ended up logging more than 100 miles!
March: More walks, longer, faster, and higher! I stared incorporating large hill climbs and local parks! In the end March topped 150 Miles and I was hooked!
April: Continuing on with over 200 Miles!
May: (Update May 31!) Over 300 Miles!!!! An achievement I could have never imagined a few months ago!



Downtown Seattle as seen from somewhere in Queen Anne.



Views of the train tracks from The terminal 91 bike path.

The Space Needle as seen from Myrtle Edwards Park on a particularly gloomy day.

Greg doesn’t have time (or need) for all the walking, but on nice days he’ll meet me for a picnic!

Current Weight: 262
This is my idealized workout schedule. I make changes based on the weather and rest days added as needed. I am not recommending this for anyone else, and I’m currently not working so I am not limited in the hours/times I can do these things.
A few times a month, I join my fiance in an hour long personal training session which never fails to push me harder than I push myself. I modify the workout routine that week to accommodate the extra time and muscle recovery time.

• Monday:
⁃ 90 minutes of Cardio/Strength interval training. Focus on low weight/high rep.
⁃ Mellow or Short Walk
• Tuesday:
⁃ 10 Minutes Arms
⁃ 5 Minutes Abs
⁃ Intense or Long Walk – Preferably Hike or new Terrain.
• Wednesday:
⁃ Mellow or Short Walk
⁃ Curves
• Thursday:
⁃ 10 Minutes Arms
⁃ 5 Minutes Abs
⁃ Intense or Long Walk
⁃ Yoga or Stationary Bike
• Friday:
⁃ 90 minutes of Cardio/Strength interval training. Focus on high weight/low rep
⁃ Mellow or Short Walk
• Saturday:
⁃ 10 Minutes Arms
⁃ 5 Minutes Abs
⁃ Intense or Long Walk
• Sunday:
⁃ Mellow or Short Walk
⁃ Sometimes Rest Day


Workout types as I define them:
Mellow or Short Walk: 10 miles or less if flat, or 5 miles or less with dogs or elevation climb over 1000 feet. Followed by stretching.
Intense or Long Walk: 15 miles or more, if flat or 8 miles or more with an elevation gain of 1,000 feet or more. This is sometimes on streets, going up hills and stairs. Other times it’s parks, forests, or walking trails. Followed by stretching.
Cardio/Strength Intervals: An adaptation of High-Intensity-Interval- Training that I’ve customized for myself. I do between 1 and 5 minute sprints on stationary bike, elliptical, treadmill, or stair-stepper to move my heart rate to my target cardiovascular range. Then I do cable resistance training, core strength, and free-weight/dumbbell exercises for 10-15 minutes. When my heart rate drops below the “fat burning zone”, I chose a different cardio machine and do another sprint.
10 Minute Arms: Quick 10 minute arms routine I do with largest weights I use for the entire set. Occasionally dropping down 5 lbs less mid routine. Currently using 25 lb free weights for most exercises. Examples include a selection of the following, arnold press, triceps extensions, tricep dip (no weights), bicep curl, dumbbell kickback, chest press, hammer curl, dumbbell fly, and other similar arm/upper body exercises until 10 minutes is up.
5 Minute Abs: Before heading out for a long walk, I do 5 minute of abdominal and oblique exercises. The core strength and stability is invaluable over rough terrain, and while target training doesn’t decrease fat in target areas, tightening up the muscles sure makes my tummy appear smaller!
Curves: Curves is a women’s circuit-training style gym. The monthly join fee is equivalent to one 1/2 hour session with most personal trainers. Knowing this, I do not pressure myself to go to Curves, or feel guilty when I miss a week. It’s a great mellow-low stress workout. I joined a curves 5 miles away from my house, on a relatively flat terrain. So it’s a great addition to my mellow walk days, and I try to do it once-a week. With sunnier weather and friends to hike with, curves gets abandoned. When the rain comes, a bus ride to curves with the 5 mile walk home becomes more common!
Yoga or Stationary Bike: Pre and post walk stretching has been invaluable to me. Even when I weighed over 300lbs I managed to avoid most of the stress and pain that comes with walking with a combination of well made, supportive WALKING shoes. Each time I add a new level of intensity, distance, terrain, or elevation I find muscles that are sore and in need of recovery. Besides supplementing my diet with extra protein, amino acids, and creatine I find that relaxing yoga stretches, or playing iphone-games for an hour on the stationary bike can really loosen up those tight muscles!

Current Weight: 265
I saw my family many for the first time since the holidays yesterday. Everyone told me how good I looked and while it was nice hearing compliments, the photos made me realize how far I still have to go.
When I pose for pictures for an internet photo or profile shot I get the opportunity to stand up straight, suck in my belly and hold my head up to reveal my jaw. Playing with kids, sitting on a park with a "look here" followed by a *flash* doesn’t provide that oppertunity. 
85 pounds down from my highest weight feels like so much. Yet I’m only 1/2 way to the "under 200lbs" first-goal-weight. My 1/2 way marker is more weight to lose than most peoples total weight loss goals. It’s funny how it took losing over 80 lbs to realize how fat I really was.
I looked back to other family visits over the last few years and decided to share some of progress shots. 
2006: Heaviest- 350 lbs.  
  
(Sister, Grandma, Me, Mother)
2009: At this point, I’d been exercising, "dieting", but losing very little weight for 3 years.
I even HAD the chance to pose. But no amount of stretching my chin, lifting my head or smiling could make that double chin go away!



 (I think of my sister as how I *should* look)

 2010: 320 lbs. Down 30 lbs from my highest but making no progress. I’d figured out on my own that eating wheat was correlated to making me sick, so I’d stopped eating. But the "test" for Celiac had come back negative, so I never completely stopped. I’d have a slice of pizza here, and a piece of bread there. Enough to keep my stomach from healing, but not enough to show up on "tests". The pictures on this day, coupled with a miserable plane ride after pizza, pasta, and essentially a gluten-binge in New York City made me really re-think my life. I *knew* the wheat was making me sick, even if the doctor didn’t.


Yesterday: 265 lbs. 85 lbs total loss. 55 since joining myfitnesspal in October. Gluten-Free since finally receiving Celiac diagnosis in January 2011. 



I still have a lot of work ahead of me, but knowing I’m on the right road and I’m getting healthier each day sure feels great. 

Current Weight: 277.5

I’ve been getting lots of questions about what I eat from various people who are either impressed by my weight loss or new to gluten-free diets. The way I do gluten free, my meals are often delicious, low carb, and full of healthy calories so they’re a great option for many types of diets
As I don’t seem to have a problem finding an endless variety of things to cook and try I feel like I should share some of my tasty gluten-free ideas. Instead of answering “What do you eat?” countless times, I’ve started a small collection of food ideas and recipes. Click on one of the delicious photos below to learn more!