Monday, February 24, 2014

#476: Burning Calories / Earning Calories

"Supermans" image from BarStarzz
After a good breakfast, I hit the gym.

Treadmill Warm-up, 10:00 @ 4.6 mph
Squats
Step-ups
Barbell Bent-over Row
Dumbbell Chest Press
V-Ups on Bench with Plate
Core Series... Plank, Side Plank, Supermans
Recumbent Stationary Bike, 30:00 @ 15 mph

That's a pretty long workout... almost 90 minutes, but I don't teach any group exercise classes today, so I wanted to hit the strength training hard. After three classes, personal training, and my own cardio work tomorrow, I won't be in any mood for weight lifting anyway.

Helped Coach Rita with LIVESTRONG at the YMCA after my shower, then stopped by the drive-through for some protein. Not my first choice, but I have no dead animals at home, and was too bushed to think about shopping and cooking. Of course when I got home and logged everything into myfitnesspal.com, I learned a couple of things.

  • While a McDonald's Double Cheeseburger may not be the most wholesome delivery system, it does pack 25 grams of protein along with a manageable 23 grams of fat. The bad surprise for me was that the sucker also hides 1050 grams of sodium... no wonder those "small" drinks have to be so big.
  • No matter how righteous that extra set of side planks make you feel at the end of a monster day in the weight room... there's just no good reason to refuel with an 820 calorie Shamrock Shake carrying 23 grams of fat.
  • About that sodium... I've been tracking every calorie now for five days, and I'm shocked by how much Na(sty) is hidden in the food I eat. Fat is MUCH easier to control. 
After my post workout indulgence, my food log told me I was running low on calories allowed for supper, so I decided to go buy some with an hour stroll downtown. The walk was nice... cold and dark, but relaxing. I had Emmylou Harris on my headphones, and she always makes my soul feel better. And when I got home, I was able to have a nice salad for supper.

The log I'm using let not only told me that I'd made some poor choices for lunch, it also let me be proactive about  deciding if I should go out for an easy walk, and what I might eat for supper that wouldn't undo all the hard work I did in the gym. I like that. I've tried a lot of online fitness log tools over the years, and none is perfect, but for my present purpose - watching calories in/calories out like a hawk - myfitnesspal.com seems to be pretty effective. Of course, the proof will be in the belt loops, so I'm reserving my endorsement until all those running shorts fit again.

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