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
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, 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 - 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.

1 comment:

Label Cloud

mrs p Cancer running lifting weights LIVESTRONG at the YMCA treadmill weight nutrition depression God Living Strong at the Y injury YMCA dogs mom walking radiation Weight Lifting cardio friends program theatre body fat long slow run love One for the Five aches elliptical race resistance bands stretching 5K Acting Jeff Galloway chemo doctor family mental health Church Pittsburgh Marathon bluegrass fundraising inspiration patience personal trainer recovery Flying Pig Marathon Jesus Johns Striders Race Report Run the Bluegrass Half Marathon bipolar frustration kentucky knees measurements morning promatx yoga Christmas Marathon Pennsy's Greatest Hits cats clothes heart rate hope lance armstrong life molly poetry rest side effects steelers swimming 10K Actors' Guild of Lexington Blog CT Scan Coach Carrie PET Scan cross training exercise fear feeling good groin healing ice cream livestrong nausea powerlifting run/walk/run stair climber surgery Cancer Fighter Cold Gear Hills Iron Horse Half-marathon Job LSR Mum Nike+ Shamrock Shuffle 3K achilles advent arboretum bmi bodyweight exercises changes charity circuit training cycling dad deadlift diabetes encouragement experts give up goals horses interval training jake kettlebells lean body mass new rules of lifting pacing personal best plateau prayer recumbent bike research shoes sleep strength teeth therapist toe video Blood Easter Endurance Funeral Garmin 405 Homecoming House Insurance Juicing Keeneland Legacy Night PR Pennsyltucky Pittsburgh Relapse Run This Town TRX Training Values aflac arnold ben-gay bench press chafing christian compression shorts dentist dreams faith fat fatigue foreclosure good day half marathon hospitality javarunner john's run/walk shop lou schuler new year nurse pains peg tube powercage progressive resistance. racing rain rapture reboot runners world squat sun block supplements team pennsy tired weather will rogers work #3rightThings 9-11 ACSM AIDS Aquaphor Blessings Bluegrass 10K CSN Cancer Boy Cedar Hill Charles Dickens Class of 82 Classes Colby Road College Compassion Courage Crowdrise Cystoscopy Dee Diet EFM Epiphany Fall Fartlek Fat Man Fat Sick and Nearly Dead Frankfort Gadgets Gramma Grampa Gratitude Grete Waitz Guest HITT HIV Hell Holding Hands Holy Saturday Homer Horse Capital Marathon IVP Ice bath Jacuzzi James Taylor Jesus wept Joe Cross John Izzo Joy KY LaDonna Leg Day Lent Lessons Lexington Little Pennsy Mental hospital Midsummer Night's Run Mindfulness MobileFit Negative Splits Old Frankfort Pike Pilates Podrunner Pre-race Priorities RICE Railrunner 10 Miler Random thoughts Resurrection Reunion Run Bob Run Run Report Run Review Run for the Gold 3K Running Form Running for Sabrina STUPID Shakespeare Skip Brown Speed Spinning Summer Of Speed Sunrise Supersets Tao Te Ching Thank You The Wall Three Right Things Toxic Passenger UK UK basketball Urine Urologist Victory Walk of Shame Warrior Westminster Whole Foods Wind Words Zumba ace bandages addicted agony alwyn cosgrove america anger antibiotic anxiety awake back baseball blood clots blood pressure body glide bonhoeffer books brad calories chinup colonoscopy consistency crazy cycles dentures dip dr. google dumbbells elevation facebook failure farts feet fight for life fitness forgiveness frankenpennsy fun getting started glucosamine glutes goal gremlin grenz grumpy hair hamstrings hiccups high school hot ice incarnation indian food jogging john lennon joint legacy trail liniment lunges machines maker's mark medicine ball meds mercy motivation motley fool music nature neighborhood new balance nike noah numbers pennsyltuckian periodization persistence phlebitis postmodern prison professional boundaries progress psychiatrist pullups pushups quads ramble rememberance renewal road running ronnie coleman rowing safety sauna scan-ziety sexy shopping shorts shower sick sleepless snow socks spandex star trek statistics steam room steroids stiff strained muscle strap strength training supination support surgeon survive swackett swiss balls table technology tempo terry bradshaw testicular torsion text thai food that's fit the five thighs walk breaks warm up water fitness water jogging weak wedding ring wellness wife winter workout writing yardwork