Tuesday, November 30th
Aerobic/Anaerobic Intervals
Spin class; unfortunately an 'endurance' class where we only did 3 sets of intervals (one set of 5@ 10 secs, one set of 6 at 20 secs, and one set of 6 at 30 secs). Interestingly, the instructor told us at the beginning that the class was not a competition, and what happens but it seems to become one. Or maybe it was because there were 70% guys in the class, at least half of whom were outdoor riders judging by the gear and the legs they had.
Diet
Basal: 2,400 kcals
Exercise: 537 kcals
Food: 1,960 kcals
Deficit: 977 kcals
42%C/28%P/29%F of which 6% of total was saturated.
Another issue I may have is with basal calories. Fitday has me at 2,601 without exercise, which I've taken down to 2,400 based on past experience, which is extensive. But perhaps my metabolism has slowed down as I've aged, and the real number is 2,200. However, my deficits have all been pretty good, so even overestimating my basal expenditure by 200 kcals will still leave me in deficit. Failing all else, one of the tricks up my sleeve will be to treat myself to a basal metabolic evaluation (where they hook you up to an oxygen mask like thingy) to get a very precise reading. The cost is around $200, but maybe my wife will give me a gift. [img]smile.gif[/img]
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