Day 27- Thinking Of Others Before Ourselves

289.2

tireflip

Several weeks ago I happened to be in waiting room ‘I’ at MD Anderson hospital in Houston, Texas where I met a man named John. Waiting room ‘I’ is in the basement, far from the lobby. or ‘Aquarium’ as it is called. There is no cell phone or computer reception in waiting room ‘I’, the surrounding walls are lead lined. This is where you wait for radiation therapy.

John and I exchange pleasantries and we find a common interest, cycling. When he finds out that I live in Wichita Falls he tells me that riding in the Hotter’n Hell Hundred is number one on his cycling ‘bucket list’. Just then a nurse calls John’s name and he and his wife, who has been sitting quietly next to him, get up and say good bye, disappearing into the treatment area. I won’t be seeing John at the start line this year but I will be wearing a “John from waiting room ‘I'” wristband during the ride this year, so he can be here in spirit. Good luck, John.

When you want to compare two or three different foods to determine which one has the right calories/macros for your recipe, try this link. Trying to figure out what’s in what you just ate but there is no nutritional label then this could be helpful. a few helpful sites to keep us on track. Remain calm and keep riding.

my food

4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
total=654 cal. P 46.7 F 36.5 C 34.6

lunch salad
5 oz. spinach(35 cal.)P4F0.5C5
8 oz. carrots(90 cal.)P2F.6C21
1 cucumber(32 cal.)P1.6F.4C5.8
4 tsbp. italian dressing(120)P0F12C4
total=277 cal. P 7.6 F 13.5 C 35.8

20 oz. chicken(620 cal.)P130.5F7C0(2/3 servings)
1 onion(64 cal.)P1.4F.1C15.5
3 jalapeños(12 cal.)P.3F0C3
total=464 cal. P 84.1 F 4.6 C 11.4

recovery
whet protein(270 cal.)P40F7C12
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
total=514 cal. P 56.2 F 16.6 C 36.6

daily total=1909 cal. P 194.6 F 71.2 C 118.4

my workout

back squats
5 x 5@ 180#

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Day 26- On The Road Again

surf
289.6

Life is about variety. Once you have seen something or done something, it’s not really the same again. That’s OK, it gives us a desire to do different things and go different places. It just proves that we are constantly adapting and adaptation is what keeps us growing.

Eating the same food over and over again wouldn’t be good, eventually we would tire of the taste maybe even grow to dislike a favorite flavor if exposed long enough. When I plan a meal, one of the things I try to do is to vary the source of protein. Although I like tuna and it is a great source of protein, sooner or later I would tire of it so I also eat chicken and beef and pork. I would not turn my nose up at lentils or tofu, I just don’t know enough about them yet.

The first rule of weightloss is that you have to restrict the amount of calories you take in. The first rule of fat loss is that you have to eat to lose fat. Too much restriction and the body goes into starvation mode and turns all food into fat. Lean muscle mass burns more energy than fat, it takes food energy in the right amounts to build and maintain muscle.

By the same token, the body adapts over time to exercise. Aerobic exercise burns calories while you workout. Lower heart rate aerobic exercise, when you can carry on a conversation while still working, burns more calories than other exercises. The body will adapt to aerobic conditioning, I can run 3 miles every morning and as I do this my body will become more efficient, if I run at the same pace I will burn less and less calories each time. I would have to run progressively faster in order to burn the same amount of calories. Although my muscles are getting better, they would not get any bigger through aerobic exercise, only anaerobic exercise can do that.

Resistance training or weightlifting is a form of anaerobic conditioning. Aerobic exercise uses oxygen and glycogen from the blood to produce work from type I muscle groups. Anaerobic exercise uses energy stored in the type II muscles themselves to generate force and do work. Once type II muscles are fatigued the only way that they recover is through sleep, that is why sleep is paramount to any fitness endeavor. Diet is also a key element to recovery, when type II muscles are stressed, they develop microtears which require the body to break down certain micronutrients like amino acids to repair these muscles and to grow more new muscle to adapt to the new stimulus.

To recap, aerobic exercise makes the type I muscles more efficient, anaerobic execise causes type II muscles to get stronger and grow. Muscles used in endurance burn fat during use, muscles used for strength applications burn fat during recovery. While moderate carb loading may benefit an endurance effort, since the energy required for strength training comes from the muscle fibers themselves, general nutrition is the key phrase here, along with appropriate post workout recovery food(protein).

My food
Protein shake
whey isolate(130 cal.)P20F3.5C6
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
Total=374 cal. P 36.2 F 13.1 C 30.6

ground pork loin(440 cal.)P82.2F8C0
1 onion(41 cal.)P1.0F.1C10.2
1/2 cup rice(110 cal.)P4F0C50
total=591 cal. P 87.2 F 8.1 C 60.2

20 oz. chicken(620 cal.)P130.5F7C0(3 servings)
1 onion(64 cal.)P1.4F.1C15.5
3 jalapeños(12 cal.)P.3F0C3
7 corn tortillas(350 cal.)P7F3.5C73.5
1 tbap. coconut oil(120 cal.)P0F14C0
total=701 cal. P 51.1 F 23.9 C 79.7

daily total= 1666 cal. P 174.5 F 45.1 C 170.5
My Workout

Screen Shot 2015-08-08 at 8.28.20 AM

Day 25- Balancing Strength And Cardio

Day 25- Balancing Strength And Cardio

290.0
hhh

Although I try to maintain a level of fitness year-round the upcoming century ride is the focal point of my efforts. If I make this ride I have attained every goal I set for this year. Two goals: Ride 100 miles, don’t die. Simple.

I am training strength this year, right up to the ride, heavy squats 3 times a week. I want to incorporate speed as well but 100 plus degree weather is not being very cooperative. I have built up some new auxilliary lift toys in the home gym and can’t wait to see how they work out. As far as cardio, no running at all up to the ride, all cycling. Got to get my butt used to the saddle again.

Weight lifting has brought me success in the last three years and I am stronger this year than ever so I think that I will be just fine. Hopefully the bike will hang in there one more year as well, it’s too late to break in a new one now.

My food
Breakfast
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
total=410 cal. P 30.5 F 25.9 C 10

Lunch(3 servings w/o rice)
20 oz. ground pork loin(660 cal.)P126.5F13C0
1 onion(64 cal.)P1.4F.1C15.5
1/2 cup rice(160 cal.)P6F0C74
total=401 cal. P 48.7 F 4.4 C 79.2

popcorn
1 bowl(260 cal.)P6F3C50

total=1071 cal. P 85.2 F 33.3 C 139.2

My workout- Active recovery

Day 24- Drop Back 5 And Punt

292.2

Man repairing bike in bike shop --- Image by © Stewart Cohen/Pam Ostrow/Blend Images/Corbis

Man repairing bike in bike shop — Image by © Stewart Cohen/Pam Ostrow/Blend Images/Corbis


Sometimes you just have to take the bull by the horns. On three separate occasions I have brought my road bike in for service because the front derailleur either fails to shift or drops the chain into the frame at very inopportune times. The last time I had it in I specifically told them if there was anything that was less than optimal to replace the entire set and that money was not an issue.

I dropped the chain the other day and almost cut up my hand digging it out, I am done. A #1 phillips, 5mm Allen wrench and some youtube videos would give me a chance to do what my bike guy could not. Several youtubers have made excellent videos detailing the procedure to adjust the derailleurs on my specific bike, so I won’t pick one over the other, just to say there should be no problem finding a great video to fix your bike if you need to and feel confident in your abilities.

Simple, direct procedures lay out the adjustment process and after watching each one a couple of times and stopping at the end of each step, got the bike fixed up in about 20 minutes. Will be test driving tomorrow morning, I am confident that the repair will work, I cannot cross my fingers in the drops but I am not going to drive to far out the first time either.

As much as I like my bike guy, I will be doing my own adjustments from now on. I will buy stuff from them and will send them customers but for me, three strikes and all when it comes to my road bike. There are only 3 weeks left to the only century I am riding this year and I don’t plan on walking any of it.

My food
Breakfast
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
total=410 cal. P 30.5 F 25.9 C 10

24 oz. chicken 744 cal P 156.6 F 8.4 C 0
1 onion 64 cal P 1.4 F .1 C 15.5
3 jalapeños 12 cal P0F0C3
4 tbsp sweet chili sauce 200 cal P0F0C25
2 tbsp sriracha sauce 30 cal P0F0C7.5
1050 cal. P 158 F 8.5 C 51(this makes 3 servings)
8 oz. lentils 264 cal. P20.8F.8C45.6
total=614 cal. P 73.5 F 3.6 C 72.6

carb load for tomorrow’s ride
1 sleeve of crackers(350 cal.)P7F10.5C84
6 tbsp. peanut butter(540 cal.)P21F48C18
total=990 P 28 F 58.5 C 102

2014 cal. P 132 F 88 C 184.6

My workout
back squats
5 reps x 5 sets@ 175#

The woman in this video is my new inspiration to work out, she slays the burpee box jump!!!

Day 23- Something Different

290.8

thumb

Here is a little bit of information that may have slipped through the cracks and I think requires a closer look. I shop at WalMart, like most of the us in the US, for a lot of my grocery needs. On of the things I get there on a consistent basis is boneless chicken breasts, super high protein content, especially the big three essential amino acids: leucine, iso-leucine and valine, and very little waste, or so I thought.
As you may have noticed over the past several weeks, I weigh everything! Got my little electronic food scale, from WalMart, coincidentally. To more accurately calculate calories and macros everything goes from fridge to scale to pan before hitting the plate.
I get out a tray of breasts, 4.5 lbs, priinted on the lable. Pull out 2 breasts and weigh them, 1 lb, 6 oz., set aside for cooking. Weigh and bag the other breasts for the freezer, 1 lb. 5 oz. and 15 oz. respectively. Think nothing of it, clear the foam tray and cello wrap and go about my business. And then a little voice in the back of my head says, “Hey!” I jot down the weights and add them up and I start thinking, 3 lbs. 10 oz., that’s not right. So I grab the tray from the trash and toss it on the scale, 14 oz.!!! I realize that there is going to be a small amount of weight involved in packaging and I am cool with that but almost a full pound?
WalMart charges $2 a pound for chicken breasts, when you calculate the amount that the packaging weighs, that becomes $1.75 just for the wrapper. If that weight is mostly injected water leaving the chicken as I assume they use this process, WalMart is getting about $16 a gallon for it at the register. I have no issue with the quality of the food, you get what you pay for. I’m not going to stop buying it. I believe that the labeling is deceptive on it’s face, I would rather pay $2.50 a pound for chicken and get the weight that I pay for, than pay $2 a pound for a package that is 3 and a half pounds chicken and 1 pound tray. This is simply my opinion.

My food

Breakfast
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
7 corn tortillas(350 cal.)P7F3.5C73.5
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
total=1004 ca. P 53.7 F 39 C 108.1

24 oz. chicken 744 cal P 156.6 F 8.4 C 0
1 onion 64 cal P 1.4 F .1 C 15.5
3 jalapeños 12 cal P0F0C3
4 tbsp sweet chili sauce 200 cal P0F0C25
2 tbsp sriracha sauce 30 cal P0F0C7.5
1050 cal. P 158 F 8.5 C 51(this makes 3 servings)
8 oz. lentils 264 cal. P20.8F.8C45.6
total=614 cal. P 73.5 F 3.6 C 72.6

total 1618 cal. P 127.2 F 42.6 C 180.7

My workout, rest day/garage cleaning, ugh.

Day 13- One Golden Answer

292.8

What if I told you that you could wring all of the fat from your body, maximize your endurance to marathoner proportions and increase your max squat to 1000#, all by doing this one weird thing? Yeah, right. That won’t happen. Not on this planet, not in this lifetime. Fatloss is dependent upon factors such as body type, macro intake, caloric balance, proper amino acid balance, hormones, anaerobic fitness, etc. A continuous, well thought out training regimen carried out over several years might bring you fairly close to your genetic endurance potential. Powerlifting greatness can be built-up over thousands of hours of training spaced out over hundreds of months. There is no easy fix, I know that I did not get this body in a few weeks, it will take at least as much time to fix as it took to break. And I am OK with that.

Body recomposition is not a pipe-dream but it has limits and constraints and most of those involve sticking to the program and following the rules. Carb cycling, paleo, zone, weight watchers, everyone has a new idea, a better idea. There are so many factors to be considered it is no wonder there is so much confusion over which diet is best. It seems that everyone wants you to be on their bus but noone wants to help you determine where you want the bus to go. Sadly we have to decide that for ourselves. What are our goals?

My goals are simple, I want to be able to play with my grandchildren, all six of them, anytime they want to. I don’t want to say, ‘I’m too tired’ or ‘I can’t do that any more.’ I run a mile every day so that I can run a mile if I want to. I lift weights so that if my grandson is going out for football I can hang with him in the gym and bench 200# when it’s my turn. I do pyo so that I can bend and jump and do whatever to keep up with these wonderful guys and girls. I cycle so that they can point to me and say “My papa can ride a hundred miles on a bike!”

My Food

4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
16 oz. 2% milk(260 cal.)P16F10C24
total=630 cal. P 46.5 F 32.2 C 35.6

lunch
pork tacos
total=1164 cal. P 98 F 46.4 C 73

popcorn
corn(260 cal.)P8F3C50
oil(120 cal.)P0F14C0
total=380 cal. P 8 F 17 C 50

dinner
tuna salad
4 oz. spinach(28 cal.)(P3.2F.4C4
2 cans tuna, drained(180 cal.)P40F2C0
total=208 cal. P 43.2 F 2.4 C 4
daily totals 2382 P 195.7 F 98 C 162.6

My Workout

1 mile run
100 single unders
back squats 5×5@165#

When you think about taking a few days off of a workout regimen, take a look at this study to see the effects of atrophy in only two weeks. The rehab conditioning they speak of is aerobic, no clue what the results would be if resistance training had been added to the rehab workload. As you can see, the difference between 2 or 3 days recovery time and two weeks without a workout is very small indeed.

Your workout
walk 1 mile
25 single unders
10 burpees

Day 9- Motivation

297.4

Motivation is so much more than ‘I want to.’ Motivation is doing, it is taking the action, it is moving forward. Motivation is a habit. To always act with motivation makes you a force, it makes you powerful. One interpretation of Newton’s first law is that once moving it takes more energy to stop than it does to keep going.

I  f I allow myself to think about something too long I will end up not doing it. This has been proven by me over and over. I truly believe that no one can change another persons thoughts and actions but by small, subtle pushes in the right direction, I can change the way I think about and do things. Sometimes I have to trick myself.

One morning I woke up and was going to go for a run and was sitting on the end of the bed and caught myself thinking about running. I realized that the more I sat there the less likely it was that I would ever get out there and run. instead of sitting still I began to get ready, putting on socks and shorts, finding a t-shirt, putting my shoes on, grabbing my stop watch. Now, even though i was still thinking instead of running, my little ruse had allowed me to be in a position to simply walk outside and start running. It worked. Many times since then, when I don’t really feel like working out, I will get dressed to work out and more often than not, I go on out there and get my sweat on.

Motivation is where you find it. More often than not, it is right there inside you.

So what are all of the extra numbers about in the food lists? The protein, fat and carbohydrate numbers or PFC’s are what are referred to as macronutrients. When you zoom out on what you are eating, say in an entire week instead of just one meal, you can get a good idea of where your calories are coming from. Once you know that it can be easier to make small changes that will add up down the road. For instance, I notice that I use a lot of oil when I make eggs. I use the oil to keep the eggs from sticking, to a teflon pan! I eat eggs about 5 times a week, using no oil saves me 200 calories and 23.5 grams of fat a week. That doesn’t seem like a lot, but if that becomes a habit, I consume over 10,000 calories less a year, that’s 3 pounds or 12 chocolate milkshakes.

Small changes over time make a big difference as you can see. Changing the way that we look at what we eat and making little tweaks here and there will bring us closer to the goals we seek. Does the notebook begin to make more sense now?

I am going to start making up recipe cards for some of my favorite meals. That way I can concentrate more of the calorie and macro information in one spot and spend less time writing everything down and figuring it out over and over. But until then:

Breakfast
4 eggs(320 cal.)P28F21.2C0
14g. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
Total=410 cal. macros P30.5 F 24.9 C 10

Lunch salad
9 oz. imitation crab(330 cal.)P18F4.5C54
4 oz. spinach(28 cal.)P3.2F0C4
green apple vinaigrette dressing(399 cal.)P.3F35.5C4.9
total=757 cal. macros P 21.5 F 35.5 C 62.9

chicken and rice
7 oz. chicken thigh meat(413 cal.)P52.7F21.7C0
1 1/2 cup rice, boiled(90 cal.)P6F0C72
sweet chili sauce (300 cal.)P0F0C75
total=803 cal. macros P 58.7 F 21.7 C 147

My Workout

Jump rope 100 singles
Push mowing 2 hrs.

Your workout
If you want to get to wearing out that new jump rope, walk a mile to warm up and try doing 25 single jumps today. Jumping rope is a very complex movement that happens so quickly that to do it well you have to use muscle memory, that is the body needs to be able to do it without thinking. This takes practice. It feels like it will take forever to learn, it will not, trust me.

If you have questions you would like to ask or a blog topic you would like me to take a stab at, feel free to message me.

P.S. The CrossFit Games are now streaming live on YouTube, check these people out, they leave it ALL on the field.