RealCdn - NROL4W Training Log

[realcdn]

The rest of the day was quiet. Had my swim, did some watering, and then fired up the BBQ for dinner. I do have a list of chores for my rest day tomorrow but they're all outside ones. From the look of the forecast I may have to look for other things.

Food for the day:

Total: 2391 (28% fat, 35% carbs, 35% protein)

Breakfast: two scrambled eggs, pecan raisin bread, jam, grapefruit (398)
AM Snack: protein shake (135)
Lunch: whole wheat tortillas with smoked turkey, mustard, cheese, grapes (532)
PM Snack: apples, cherries, soy nuts, protein shake (424)
Dinner: grilled lamb, chicken & turkey sausage, snow peas, butter, salad w/dressing (572)
Late Snack: two cherry yogurt sorbet, protein shake (330)

[realcdn]

I haven't done much today, but sometimes that's nice. Slept late, did some watering, had a swim, made some salad dressings. Now I'm doing laundry and wondering if I can sneak in a nap.

I decided to get a little more organized with the salad dressings. I've labeled each one and made a few minor changes as I made them. This way when I find one that I'm not as fond of I can decide if I'm going to modify it next time. Or stop making it. I found one last time that I wasn't quite so fond of, but I'm not entirely sure which one it was! This way I can retype some of the recipes to how I'm actually making it.

[marthand99]

I demand that you share:
1) Your iPod workout mix
2) What salad dressings those are
3) What book you're reading

Okay "demand" is a strong word. But inquiring minds want to know! hee hee

[realcdn]

I answered the first one on my blog just a little while back so I might as well share.

1 - it’s an embarrassing list I think, which probably shows my age. If I continue with the music I’ll need to fine tune it. I looked over what’s on the iPod, and these won’t be coming off.

Aerosmith (Ultimate Hits)
Barenaked Ladies (Stunt/Gordon)
Berlin (Best of)
Billy Joel (My Lives)
Club Nouveau (Life, Love & Pain)
Don Henley (Actual Miles)
Eagles (The Long Run)
ELO (Greatest Hits)
Eurythmics (Ultimate Collection)
Huey Lewis & the News (Greatest Hits)
Pat Benetar (Anything really)
Queen (Anything really)
Styx (Anything really)
Supertramp (Anything really)

Most of them are only selections to start with. I suspect what I need to do is go through each one and see what I think. Might really need a cardio mix and a lifting mix. The lifting stuff can be slower with more of a bass beat.

2 - (from left to right)
French Salad Dressing (I called it Herb Dressing I on my recipe site)
Greek/House Dressing
Balsamic Dressing
Italian Dressing
Sun Dried Tomato Dressing

Some of them I've changed a fair bit from the original recipe, so I suspect the names don't really make much sense. Once I've tasted them all again I'll likely add them to the recipe site.

3 - (finished yesterday, a real book) - Kill the Messenger (Tami Hoag)
(current audiobooks) The 6th Target (James Patterson), Two for the Dough (Janet Evanovich), Bearing an Hourglass (Piers Anthony)

[LisaS]

oh - I always liked the Incarnations of Immortality series by P.A. - but I read them. How does it translate into audio?

[realcdn]

Originally Posted by LisaS

oh - I always liked the Incarnations of Immortality series by P.A. - but I read them. How does it translate into audio?

I just started with them, but I really enjoyed the first one. The only thing I don't do much anymore is listen to them in bed. Depending on the person reading they can put me to sleep. Which sounds like a good thing until you lose your place and wake up with the ear buds wrapped around your head.

[SpacecityPaula]

Unfortunately P.S's Xanth Series got to be a little much. But I really like the Bio of a Space Tyrant Series and the Incarnations of Immortality series.

[Bytsi]

Aerosmith (Ultimate Hits)
Barenaked Ladies (Stunt/Gordon)
Berlin (Best of)
Billy Joel (My Lives)
Club Nouveau (Life, Love & Pain)
Don Henley (Actual Miles)
Eagles (The Long Run)
ELO (Greatest Hits)
Eurythmics (Ultimate Collection)
Huey Lewis & the News (Greatest Hits)
Pat Benetar (Anything really)
Queen (Anything really)
Styx (Anything really)
Supertramp (Anything really)

Awesome!!!!!! I would listen to this any day!
... especially the BNL - HUGE fan!!!

[realcdn]

Well, just adding the food for the day really. The afternoon was spent doing more laundry and a few other tasks. I didn't get the to nap. Oh well, such is life. Tomorrow morning will be B2 of stage 3, with that damn HIIT at the end. Need to get lots of sleep tonight.

Food for the day:

Total: 2155 (23% fat, 41% carbs, 32% protein)

Breakfast: two scrambled eggs, cracked wheat oatmeal bread, grapefruit (352)
AM Snack: cherries, protein shake (164)
Lunch: pasta salad with veggies and chick peas, apple (454)
PM Snack: soy nuts, protein shake (269)
Dinner: lasagne, snow peas, butter, salad w/dressing (651)
Late Snack: two cherry yogurt sorbet, protein shake (265)

[marthand99]

I love the music list too! I heart Pat Benetar.

I just discovered your recipe blog. Awesome

[realcdn]

Originally Posted by SpacecityPaula

Unfortunately P.S's Xanth Series got to be a little much. But I really like the Bio of a Space Tyrant Series and the Incarnations of Immortality series.

I used to be a huge SF fan. I'm not really sure why I stopped reading most of it. The good thing is that I have lots of things to look at now. I go through phases where I'm more into TV than books. And then I get into an audiobook phase. I suppose they're better for me though as I don't need to be sitting down to read them.

Originally Posted by Bytsi

Awesome!!!!!! I would listen to this any day!
... especially the BNL - HUGE fan!!!

I wasn't sure how much BNL crossed over into the US. Although when I heard the intro to the TV series "The Big Bang" I recognized them immediately.

Originally Posted by marthand99

I love the music list too! I heart Pat Benetar.

I just discovered your recipe blog. Awesome

Thanks. I'm trying to collect a list of things I like along the way. I have a tendency to fiddle with recipes a lot. I'll adjust them in FitDay and sometimes find myself looking there for how I made something last time. I decided it was time to try and finalize some of my favourites. I think it came about when I was looking for a recipe for something I used to make - and couldn't find it. I've started doing a purge of things we've kept but never made, but my mother is sometimes a worse pack rat than I am. I started scanning (but won't likely get back to it until the fall) old recipe magazines that we had around. I can chuck out the originals and keep the scanned ones just in case. Years ago I dumped them all into a database (title, book, number only) and every now and then I still use them. They just take up too much space.

[realcdn]

I warmed up with a 10-min walk on the treadmill. Then I did:

A: Barbell Romanian Deadlift/Bent-over Row - 90t/6, 90t/6, 95t/6
B1: Partial Single-leg Squat - 6, 6, 6
B1(+): Squats - 12, 12, 12
B2: Wide-grip Lat Pulldown (Pullover) - 30e/6, 30e/6, 32e/6
C1: Back Extension (Good Mornings) - 55t/6, 55t/6, 60t/6
C2: YTWL - 5e/6, 5e/6, 7e/6
D1: Swiss Ball Crunch (Long-arm) - 6, 6, 6
D2: Prone Jackknife - 6, 6, 6
D3: Lateral Flexion (Hannah side 2) - 6, 6, 6
E: Prone Cobra - 90sec, 90sec, 90sec

And then I did the HIIT. I obviously cut down on some of the rest periods (in the D exercises I'm sure), so I was about 9 mins short. So silly me I just kept going on the treadmill (not HIIT though). Finished up with a total session of 90mins.

HRM: 608cals, Max: 176 (99%), Avg: 120 (67%)

I still like the A exercises better although I do like the good mornings. I'm getting a little tired of the pullovers because I'm just about at my max with them. My left wrist seems to twinge with the higher weights. I'm substituting them for any of the pulldowns and I suspect the best I can hope for is to improve how they feel, not raise the weight anymore. I also realised today when looking at my sheets that I'm two exercises behind where I expected to be. Last week I ditched because of the barbecue and this week because I was feeling crappy. I need to watch that I don't make a habit of that.

So based on that there will be no rest period between Stage 3 and 4. I've got one more set of both workouts left so I will start Stage 4 next Friday.

Still working on the music mix. If it rains on Sunday I'm going to go through the 600+ songs and try and pull out the ones I'm not getting into. Or at least dividing them into workout mixes.

[realcdn]

Finished up the day with a little more laundry, some work outside and a nice swim. After dinner spent at least half an hour chatting with one of the neighbours and walking about the garden. I have to admit that I was quite dead by then. Tomorrow is cardio day plus a couple of tasks that can't wait.

Food for the day:

Total: 2397 (25% fat, 40% carbs, 32% protein)

Breakfast: egg/egg white scramble, cracked wheat oatmeal bread, grapefruit (341)
AM Snack: grapes, protein shake (276)
Lunch: chickpea veggie salad, apple (346)
PM Snack: cherries, soy nuts, protein shake (298)
Dinner: hamburgers(2), roll(1), condiments, salad w/dressing (826)
Late Snack: two cherry yogurt sorbet, protein shake (310)

[missjane]

Anne, what do you do when you marinate something to account for calories? I have a recipe for marinated/grilled shrimp that fits in very nicely with my diet planning, but I have no idea how to account for it in Fitday. The marinade contains 1/2 cup of olive oil. Obviously, some of the olive oil remains on the shrimp, but the majority of it stays behind, so how much olive oil do I account for when trying to figure out my macros and calories??

[realcdn]

I tend to count all the calories, but mainly because I wouldn't put 1/2 cup oil on something as a marinade. I marinate pork tenderloin with just balsamic, but then use the marinade to make a sauce. I also do lamb with oil, balsamic and herbs and lose most of it on the BBQ, but I still count it in total. You could try measuring the marinade both before and after and adjusting it that way. The biggest issue is that there's always some transfer of juices from what you're marinating so it's tough to estimate how much soaks into the meat. You can also try cutting back on the oil and/or marinade a bit to start with. If you seal what you're marinating in a plastic bag with all of the air removed you really don't need a ton of marinade.

If this is a one time dish I wouldn't worry about it too much. If it's something you plan to make more than once then take the marinade (after) and stick it into the fridge in a measuring cup until it separates. That should allow you to see how much oil is left afterwards.

Hope some of that rambling helped.