284.4

When you measure the amount of work that you do when exercising the value most often cited is heart rate. The amount of blood that your body pumps through the circulatory system as a response to stresses. If we buy into the fat turns into CO2 theory, then wouldn’t it be more accurate to chart respiration instead of heart rate, since respiration is directly correlated to CO2 transpiration?

Here are some numbers: Mr. J. Blow, our model model, has a resting respiration rate of 12 times a minute and in that minute exhales .6 grams of CO2, or .05 grams per breath. Any activity that increases his respiration should have a corresponding increase in CO2 emission. Lets say that Joe goes for a long run in the morning, say an hour, and during his run sustains a ventilation rate of 30 breaths per minute. 18 extra breaths a minute for 60 minutes times .05 grams comes to 54 grams of CO2. For the body to turn 1.1 kg. of fat into energy you would have to inhale 2.9 kg. of O2, producing 2.8 kg. of CO2 and 1.1 kg. of water. Using this math, our model’s little jog burned up 18.6 grams of body fat, evidence of why consistence and dedication is so important to staying healthy. This is in addition to the roughly 300 grams of fat the body uses each day to maintain base metabolism, interesting to say the least.

284.4

Do you remember why you do this? Do you remember what you want? Do you remember saying that you would do anything, anything at all to get fitter and lose weight? That applies when things don’t go right, when the numbers are going in the wrong direction, when things seem to get in the way of getting to the gym. It’s called discipline. Keep your head in the game, stay focused. Eye on the prize, eye on the ball, eye off of the buffet table.

my food
6 eggs(480 cal.)P42F31.8C0
1 can Wolf Brand Chili(270 cal.)P9F9C45
total=750 cal. P 51 F 40.8 C 45

chinese buffet
total=2362 P 204.3 F 132.4 C 74.2
daily total=3112 P 255.3 F 173.2 C 119.2

My workout-none

282.7

Ever had one of those days(weeks) when the plan just seems to slip farther and farther away? I started the week with a raging case of DOMS and it has just gone downhill from there. When I could use my arms again I had done some yardwork and general cleaning in the garage and in the meantime collected what I suspect was a spider bite that has swollen a spot on my wrist to the size of a boiled egg.

I have hit a bit of a plateau in my weight control plan, 282 seems to be a sticking point. I am wondering if it is time to get serious about cardio and start doing 20-30 miles on the bike every day for a couple of weeks and see where that goes. I have read some things about carb cycling, predominately here and think that it may be worth a try in the future. It is pretty complex but I think with practice it may be doable. The important thing is to do something, and keep doing it.

my food
4 eggs(320 cal.)P28F21.2C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
3 oz. bacon(459 cal.)P31.5F35.4C1.2
Total=829 cal. macros P62 F 56.6 C 11.2

my workout-
Lawn mowing=1055 cal.

285.0

Just when you thought you were doing everything you could to eat right, there is this other thing. Fiber, dietary fiber, 35-40 grams a day. Since it does a great job of reducing the chances of hypertension and Type 2 diabetes, goes without saying that a minute of two a day is well worth it to make sure you are getting enough dietary fiber.

Oatmeal, lentils, nuts, beans, all good sources of fiber. Here is a great list from Today’s Dietitian. The one thing they do not break down is whether the fiber is soluble or insoluble, I am not entirely sure that the difference is that important as long as an acceptable amount of total fiber is taken in.

If you do decide to increase your daily fiber follow these two rules, do so slowly and increase your daily fluid intake with the additional fiber.

my food
6 eggs(480 cal.)P42F31.8C2.4
1 tsp.(40 cal.)P0F4.8C0
total=520 cal.P 42 F 36.6 C 2.4

20 oz. ground beef(1400 cal.)P95F110C0
4 tbsp. coconut flour(80 cal.)P4F4C16
total=1480 cal.P 99 F 114 C 16

bad snack
peanut butter(756 cal.)P29.4F67.2C25.2
crackers(490 cal.)P7F10.5C84
total=1246 cal. P 36.4 F 77.7 C 109.2
daily total 3246 cal. P 177.4 F 228.3 C 127.6

my workout-none, pre-event week

282.8

Aerobic activity burns fat, true or false? Yes and no. Without getting into a huge discussion about aerobic threshold and anaerobic threshold and VO2max, let’s just say that you don’t burn any fat by walking and you don’t burn any by sprinting. When you run at a speed that barely allows you to carry on a conversation, you are at an optimal fat burning intensity, keep it up.

When searching the ‘net for information on aerobic activity, be sure to vet your author!  Some sites cater specifically to performance athletes and make no disclaimer to warn people that may be new to a sport that what they refer to is for experienced athletes and they should scale down or look elsewhere.   I will call out a particularly popular HIIT (High Intensity Interval Training) program here, although they have some of the smartest minds in the world contributing to their site, make no mistake, the subject matter that they tackle is for the SUPER ELITE athlete only.  If they speak of a certain method of running training, you can safely and happily ignore every word printed, UNLESS, you happen to run the mile in under 4:30 or have a series of unbroken 5k or 10k wins, this information cannot help you, it will only injure you.

I run for good health and I am never going to the Olympics, I don’t need the speed.  I need the sweat and the barking dogs at 4 am when the rest of the world is still sleeping, except for the people that own those damn dogs, I hope.  I want to wear smaller clothes, I want to eat smaller meals and I want to play with my grandkids for a long time to come.  But if you want to get technical you can, there is a guy named Joe Friel who probably wrote the book on aerobic training.

my food
4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
1 tsp. coconut oil(40 cal.)P0F5C0
total=410 cal. P 30.5 F 26.2 C 11.6

17 oz.chicken breast(521 cal.)P110.5F6C0
1 onion(64 cal.)P1.4F.1C15.5
2 jalapeños(8)P.2F0C2
4 tbsp. Hoisin sauce(200 cal.)P0F0C25
1 cup lentils(480 cal.)P40F0C80
total=1273 calories P 142.2 F 6.1 C 122.5(serves 2)

1 1/2 cups cottage cheese(240 cal.)P39 F4.5 C15
daily total=1913 cal. P 211.7 F 36.8 C 149.1

My workout- active recovery