Tuesday Night Workout

Tonight I ran around 8 mile around the river. I did fullout sprints every other telephone poll for the normal stretch. I was about three minutes slower than last week, but I was feeling pretty sluggish at first. My calves were killing me from the jump roping yesterday. That, in turn, made me a lot of sensitive to the cement sidewalks along the Mem Dr side.

After that I headed back to the gym for my upper body. I chose to do heavy weight-low reps today, keep it between 6-9 reps, mostly 6. I've been reading a lot about the various types of sets you can do, everyone suggesting that you change it up each routine. The low-rep/heavy weight is for strength building. Mid-rep/mid-weight is for muscle growth. High rep/low weight is for endurance. I knew these basics, but really never implemented them too much, at least not consciously. I kept my high reps to the muscle conditioning class and went 10-12 rep heavier on the machines.

So today I went about a bar heavier on the machines. Three supersets of 6-9 each.
Row (80)/Chest Press (80)
Lat Pull down (85)/Shoulder press(43)
Cable Triceps (69)/Biceps (57)
Delt raise (19)/Crossover (32)/12 push-ups
Pull-ups (70 asst) 10 rep x 2
Balance/Bosu ball crunches

I'm super sleepy, running late to bed and dread getting up at 5am. But I don't want to miss abs and pilates! I need to work in a run tomorrow also. Hopefully at night. Only 3-4 miles.

Weigh-In & Measurements

Weight: 159lbs
Underbust: 34"
Smallest waist: 29"
Navel: 34"
Hips: 41"


Food Log

Breakfast
1 slice homemade whole wheat bread (150/3/400/28/4/6)
1 Tbsp plum jam (50/0/0/13/0/0)
1 tsp butter (36/4/29/0/0/0)
*
1 cup Optimum Slim (180/2.5/250/38/11/9)
10 dried cranberries (40/0/0/11/1/0)
2 Tbsp ground flaxseed (120/8/8/8/6/4)
1 cup skim milk (80/0/120/12/0/8)

Snack
4 oz nonfat plain yogurt (50/0/80/7.5/0/5)
1 tsp agave nectar (20/0/0/5/0/0)

Lunch
1/8 pizza dough recipe (200/4/300/36/2/6)
1 Tbsp classico Fire-Roasted Tomato & Garlic sauce (6/0/40/1/0/0)
Some veggies (80/0/60/10/0/0)
1 Tbsp Sargento fat free ricotta cheese (12/0/15/1/0/1.3)
*
2 cups iceberg lettuce (20/0/14/4/2/2)
6 grape tomatoes (12/0/0/3/0/0)
1 tbsp Burgundy Basil Vinaigrette (35/2.5/175/2.5/0/0)

Snack
1 blood orange (70/1/15/3/1)

Dinner:
2 egg(150/10/0/0/13.4)
2 slices American cheese (200/18/820/2/0/12g protein)
1 slice homemade whole wheat bread (150/3/400/28/4/6)
1 tsp butter (36/4/29/0/0/0)
2 Yves veggie ham (50/1/240/2.5/7.5)

Totals: (1677/61/2980/227.5/35.5/79.2)
Ratios: 549-910-316.8 = 1776 (31-51-18)

1L water
2 - 12 oz herbal tea
2 - 16 oz herbal tea

Total fluids: 90 oz

Diet and nutrition distribution discussion

I'm trying to get my numbers in check in terms of diet.

• Carbohydrates contain 4 calories per gram
• Protein contains 4 calories per gram
• Fat contains 9 calories per gram

The Zone Diet, for example, is on a 40-30-30 ratio of calories obtained from those categories. If I aim for a 1500 calorie diet, then that means I need to eat 150g carbs, 112.5g protein and 50g of fat per day. A 1200 calorie diet (for rest days) would mean 120g carbs, 90g protein, 40g fat.

Less than 25% of carbs should be derived from sugars. Dietary fiber, in general, should eqaute to at least 25g per day from everything I've read. I couldn't find specifics in terms of carbohydrate intake breakdown.

As far as sodium is concerned, everything points to eating less than 2400mg per day. Your body needs only 500-1000mg per day to survive. General guidelines are 1mg per calorie consumed. so I'm looking at 1200-1500mg sodium per day.

So big overkill on salt today. I need to find a low sodium bouillon to use as my base in these recipes and replace my soy sauce with low sodium too. Sodium just freaks me out too much. The nutritionist said 400mg per meal. Uh..crap. I don't even know how or why they added salt to the canned tomatoes. I mean, can't they put tomatoes in water in a can and leave it? Thank goodness summer is coming and I can use all of my own tomatoes from the garden. No more reliance upon store-bought.

Food Intake

4 0z plain nonfat yogurt (50/0/80/0/5)
1 tsp agave nectar (20/0/0/0/0)

Baby bok choy and mushrooms dish (195/7/1878/7.6/10.2)

Laughing Cow Garlic Wedge (35/2/260/0/2.5)
Reduced Fat Triscuits (120/3/160/3/3)

multigrain bagel + peanut butter (something scary)

Spica tortilla soup (76/0/600/3/3)
Corn tortilla baked (110/1/0/2/3)
Mozzarella (57/4/75/0/4)
Avocado (160/14.5/7/6.5/2)

Kemps FF Pomegranate Frozen Yogurt (90/0/55/0/3)

16 oz chai tea (1 bag)
16 oz licorice mint tea (1 bag)
10 oz french vanilla coffee
1.5L water


Total: (913/31.5/3115/22.1/35.7) + bagel &PB
Drink: 92 ounces

I'm going to guess on the peanut butter and bagel:
Multlgrain bagel (183/1/350/5/8)
Peanut Butter (200/16/150/2/8)

Bringing us to an estimated: (1296/48.5/3615/29.1/51.7)

How did I do?
Fiber: Above 25g!
Fat: 48.5 of 50
Protein: 51.7 of 112
Sodium 3615 of 1300.... yikes.

I'm going to start writing down the rest of it too, I guess. The carbs. The sugar.