Weight: 224.8 Though I haven't lost weight the past week, I've lost fat. Back into weight lifting routine consistently.. Pants fitting looser in the waist and little more snug in the thighs. Muscle weighs 18% more than fat for a given volume. Remember the waist/height ratio for getting in shape?
Exercise: Ten minute warm up on Elliptical Stepper - heart-rate up to 80% of max. Upper body weight lifting for 25 minutes. Ten minute cool down to 65% heart-rate and 5 minute stretch.
Breakfast: Three egg whites, whole wheat toast (1 slice), tablespoon of salsa, 4 cherry tomatoes, 6 ounces skim milk, coffee with 3 tsp creamer and Splenda.
Snack: Ten walnut halves.
Lunch: 5 oz. low sodium Turkey, 1 cup raw broccoli, cauliflower and carrots. 8 oz skim milk
Snack: 10 Tamari Almonds. Too many nuts today but they are much healthier than some other snacks.
Dinner: 5 oz Salmon, 2 cups Birdseye Oriental Vegetables, 5 oz. skim milk
Tuesday, January 31, 2012
Sunday, January 29, 2012
Entry 1/28/2012
Weight: Didn't weigh
Exercise:: None today. 1st day I've missed in two weeks. An occasional rest to let the ole body rest is not a bad idea. That's not the reason I didn't exercise. A a 15 minute leisurely walk on a rest day would probably be better.
Breakfast: 2 egg whites, Salsa, piece of whole wheat toast. Coffee with 3 tsp Creamer and 3 tsp Splenda.
Lunch: Potted meat sandwich on white bread with mayonnaise. Weird huh? There are some days I crave a potted meat sandwich. When I do, there's nothing else I would rather have. Not a steak, Lobster, not anything. Maybe its a sub concious thing from my childhood. I Remember how good they tasted when my dad and would finally stop to eat after a morning of fishing. I would be so caught up in fishing. Then about noon it would hit me - "I'm starving ". We'd usually eat a potted meat sandwich or sardines in the boat.
It's ok to give in to a craving every once in a while. Just limit it to once or twice a week. Go right back to eating healthy. and counting calories.
Snack: 10 walnut halves
Dinner:: Ate at Gloria's, a Salvadoran restaurant. About 20 chips with a small bowl of bean dip and 2 bowls of salsa. The bean and salsa not so bad, but the Chips were a terrible choice. Would have been a "better bad" choice if I had ordered some corn tortillas for the bean dip and salsa. Carne Apodada (about 10 ounces of marinated Skirt Steak) and black rice and two fried Plantains.
Snack: Potted meat sandwich. LOL! Bowl of Campbell's tomato bisque soup beer. I was bad today! :) That happens when I don't exercise. Something about the endorphins from exercise that help control the appetite. Noticed more of a correlation in this as I've gotten older.
Heard another reason to drink 4 or more cups of coffee a day. Many studies that it helps prevent type 2 diabetes. Researchers from Huazhong University of Science and Technology, Wuhan University, and Wuhan Institute of Biotechnology in China have cited the protective benefits of compounds in coffee that inhibit a substance called human islet amyloid polypeptide (hIAPP), which has been linked to diabetes, stated science and health news website Science Daily last week in a report on the new study. The study appears in the latest issue of the Journal of Agricultural & Food. hIAPP also is linked to Alzheimers.
Along with help in preventing prostate and colon cancer in men, and breast cancer in women this new discovery is why I'm upping my coffee intake. Those that are borderline Type 2 diabetic have to be careful of caffeine intake. However, good news, decaf coffee has the beneficial compound as well.
Exercise:: None today. 1st day I've missed in two weeks. An occasional rest to let the ole body rest is not a bad idea. That's not the reason I didn't exercise. A a 15 minute leisurely walk on a rest day would probably be better.
Breakfast: 2 egg whites, Salsa, piece of whole wheat toast. Coffee with 3 tsp Creamer and 3 tsp Splenda.
Lunch: Potted meat sandwich on white bread with mayonnaise. Weird huh? There are some days I crave a potted meat sandwich. When I do, there's nothing else I would rather have. Not a steak, Lobster, not anything. Maybe its a sub concious thing from my childhood. I Remember how good they tasted when my dad and would finally stop to eat after a morning of fishing. I would be so caught up in fishing. Then about noon it would hit me - "I'm starving ". We'd usually eat a potted meat sandwich or sardines in the boat.
It's ok to give in to a craving every once in a while. Just limit it to once or twice a week. Go right back to eating healthy. and counting calories.
Snack: 10 walnut halves
Dinner:: Ate at Gloria's, a Salvadoran restaurant. About 20 chips with a small bowl of bean dip and 2 bowls of salsa. The bean and salsa not so bad, but the Chips were a terrible choice. Would have been a "better bad" choice if I had ordered some corn tortillas for the bean dip and salsa. Carne Apodada (about 10 ounces of marinated Skirt Steak) and black rice and two fried Plantains.
Snack: Potted meat sandwich. LOL! Bowl of Campbell's tomato bisque soup beer. I was bad today! :) That happens when I don't exercise. Something about the endorphins from exercise that help control the appetite. Noticed more of a correlation in this as I've gotten older.
Heard another reason to drink 4 or more cups of coffee a day. Many studies that it helps prevent type 2 diabetes. Researchers from Huazhong University of Science and Technology, Wuhan University, and Wuhan Institute of Biotechnology in China have cited the protective benefits of compounds in coffee that inhibit a substance called human islet amyloid polypeptide (hIAPP), which has been linked to diabetes, stated science and health news website Science Daily last week in a report on the new study. The study appears in the latest issue of the Journal of Agricultural & Food. hIAPP also is linked to Alzheimers.
Along with help in preventing prostate and colon cancer in men, and breast cancer in women this new discovery is why I'm upping my coffee intake. Those that are borderline Type 2 diabetic have to be careful of caffeine intake. However, good news, decaf coffee has the beneficial compound as well.
Tuesday, January 24, 2012
Entry 1/23/2012
Weight: 224.5 Down 3.5 lbs. since 1/16/2012
Exercise: Eleptical stepper for 35 minutes. Intervals of 70% up to 80% Max. Heart Rate and back down. Two intervals of 70% to 85%,. 10 minute cool down walk with stretch.
Breakfast: Bowl of Cherrios with 2 tsp of Beneficial Fiber with 8 oz. Skim Milk, 1 fresh Pineapple wedge. Coffee with 2 tsp creamer and 3 tsp Splenda.
Snack: 10 Walnut halves
Lunch: Quarter pound Cajun Turkey. Raw Broccoli, Carrots and Cauliflower. 8 oz. Skim milk
Snack: 15 almonds
Dinner: 2 cups Pinto Beans, 1 cup Turnip Greens, and Green Beans. Iced Tea
Exercise: Eleptical stepper for 35 minutes. Intervals of 70% up to 80% Max. Heart Rate and back down. Two intervals of 70% to 85%,. 10 minute cool down walk with stretch.
Breakfast: Bowl of Cherrios with 2 tsp of Beneficial Fiber with 8 oz. Skim Milk, 1 fresh Pineapple wedge. Coffee with 2 tsp creamer and 3 tsp Splenda.
Snack: 10 Walnut halves
Lunch: Quarter pound Cajun Turkey. Raw Broccoli, Carrots and Cauliflower. 8 oz. Skim milk
Snack: 15 almonds
Dinner: 2 cups Pinto Beans, 1 cup Turnip Greens, and Green Beans. Iced Tea
Monday, January 23, 2012
How much should you weigh?
One of the easiest ways to estimate how much you should weigh is the ratio of your weight to height. In general you want your waist to be at or less than half your height. Measure your waist 1 inch above your navel.
WHO - World Health Organization
NHANES - National Health and Nutrition Examination Survey
Willoughby - David Willoughby, Physiologist (Extensive study on body symmetry and its relevance to fitness.)
These are guidelines based on studies.
Here are some values of Weight to Height Ratios that I have come across:
| Body Shapes | WHtR |
| Barbie Doll | 25.0% |
| Ken Doll | 36.0% |
| Female College Swimmers | 42.4% |
| Male College Swimmers | 42.8% |
| Willoughby Ideal | 45.8% |
| WHO Increased Risk Females | 49.2% |
| General Healthy Cutoff | 50.0% Target |
| NHANES Risk Equivalent to BMI of 25 | 51.0% |
| WHO Increased Risk Males | 53.6% |
| WHO Substantially Increased Risk Females | 54.1% |
| NHANES Risk Equivalent to BMI of 30 | 57.0% |
| Willoughby Obese | 57.7% |
| WHO Substantially Increased Risk Males | 58.2% |
WHO - World Health Organization
NHANES - National Health and Nutrition Examination Survey
Willoughby - David Willoughby, Physiologist (Extensive study on body symmetry and its relevance to fitness.)
These are guidelines based on studies.
1/22/2012
Weight: Didn 't weigh
Breakfast: Oatmeal with Smart Balance spread. Coffe with 3 tsp cream and 3 tsp splenda. Half cup Blueberries. Bottle of Dan Active. 7 oz. skim milk with 2 tsp Beneficial Fiber.
Lunch: Gloria's (Salvadoran food) in Frisco with daughter, Son n Law and friends. Had about 20 chips with Salsa and Bean dip, Carne Apodado (skirt steak marinaded in house marinade and barbecued) and brown rice. Iced Tea
Snack: Pineapple wedge
Dinner: 6 oz Salmon. Mixed vegetables microwaved 6 oz milk.
Snack: 10 walnut halves. 1 beer
Exercise: Walked 3.7 miles. Slowly got up to 70% of pulse rate and tried to stay as close as possible to that during entire walk. Cool down and stretch. I was in the upper 70's so I went outside.
My Body Mass Index is 31.2
Use the BMI Calculator in the right sidebar to estimate your body fat.
Muscle weighs more than fat so I'm not too worried that my BMI puts me in the Obese range. My target is lower end of "Overweight Range".
Although BMI can be used for most men and women, it does have some limits:
Breakfast: Oatmeal with Smart Balance spread. Coffe with 3 tsp cream and 3 tsp splenda. Half cup Blueberries. Bottle of Dan Active. 7 oz. skim milk with 2 tsp Beneficial Fiber.
Lunch: Gloria's (Salvadoran food) in Frisco with daughter, Son n Law and friends. Had about 20 chips with Salsa and Bean dip, Carne Apodado (skirt steak marinaded in house marinade and barbecued) and brown rice. Iced Tea
Snack: Pineapple wedge
Dinner: 6 oz Salmon. Mixed vegetables microwaved 6 oz milk.
Snack: 10 walnut halves. 1 beer
Exercise: Walked 3.7 miles. Slowly got up to 70% of pulse rate and tried to stay as close as possible to that during entire walk. Cool down and stretch. I was in the upper 70's so I went outside.
My Body Mass Index is 31.2
Use the BMI Calculator in the right sidebar to estimate your body fat.
Muscle weighs more than fat so I'm not too worried that my BMI puts me in the Obese range. My target is lower end of "Overweight Range".
Although BMI can be used for most men and women, it does have some limits:
- It may overestimate body fat in athletes and others who have a muscular build.
- It may underestimate body fat in older persons and others who have lost muscle.
| BMI | |
|---|---|
| Underweight | Below 18.5 |
| Normal | 18.5–24.9 |
| Overweight | 25.0–29.9 |
| Obesity | 30.0 and Above |
Saturday, January 21, 2012
Entry 1/21/2012
Weight: 226
Food 1/20/2012 :
Breakfast: Bowl of Cheerios, Coffee with 3 tsp creamer, 3 tsp Splenda, 10 blueberries, wedge of pineapple and 7 oz. Skim milk with 2 tsp of Beneficial fiber.
Snack: 4 almonds, 10 walnut halves
Lunch: Cup of beans, 1/2 cup raw broccoli and carrots and 6 oz. Skin milk
Snack: Medium Apple 5 walnut halves
Dinner: 2 baked small chicken thighs and drumsticks, 6 oz wild salmon, 2 cups mixed cooked vegetables, 6 cherry tomatoes (mostly broccoli, carrots, sweet peas) 8 oz Skim milk with 2 tsp of Beneficial fiber. 2 oz Rose' wine.
Snack: 20 blueberries
Got up to 228 from 214 in late October, after slowing down on exercise, when it turned too cool for me to walk outside. Exercise consisted of maybe 1-2 weight lifting days with walking warm up and cool down each week. Not nearly enough for me since, I sit at desk for most of my day. Started back in earnest this past week after getting my blood work report. More on this later.
This past week , I'm back to my routine of 45 minutes weight lifting which includes ALL muscle groups with 15 minutes total warm and cool down walking; next 2 days walking (combination elliptical and track) for 35 minutes, with 10-15 warm up and cool down; and back to weight lifting the following day.
I wear a pulse monitor and during all workouts I warm up slowly to my 70% heart rate in approximately 5 minutes. On weight lifting days I move between sets so that my heart rate does not fall below 65% and peaks to 80% during most sets, sometimes 85% when working large muscle groups like back and legs. I follow with a cool down walk of about 10 minutes to 65% and then stretch. On the 1st day after weight lifting, after the warm up, I walk so that my pulse rate peaks at 80% and goes back down to 70% in intervals all during the workout. I then cool down to 65% in about 8-10 minutes followed by stretching. On the 2nd after the weights, I do essentially the same except during 1-2 intervals I'll get my heart rate up to 85%. Studies indicate intervals are better than keeping a constant heart rate. I think that is especially a good idea as we get older.
Food 1/20/2012 :
Breakfast: Bowl of Cheerios, Coffee with 3 tsp creamer, 3 tsp Splenda, 10 blueberries, wedge of pineapple and 7 oz. Skim milk with 2 tsp of Beneficial fiber.
Snack: 4 almonds, 10 walnut halves
Lunch: Cup of beans, 1/2 cup raw broccoli and carrots and 6 oz. Skin milk
Snack: Medium Apple 5 walnut halves
Dinner: 2 baked small chicken thighs and drumsticks, 6 oz wild salmon, 2 cups mixed cooked vegetables, 6 cherry tomatoes (mostly broccoli, carrots, sweet peas) 8 oz Skim milk with 2 tsp of Beneficial fiber. 2 oz Rose' wine.
Snack: 20 blueberries
Got up to 228 from 214 in late October, after slowing down on exercise, when it turned too cool for me to walk outside. Exercise consisted of maybe 1-2 weight lifting days with walking warm up and cool down each week. Not nearly enough for me since, I sit at desk for most of my day. Started back in earnest this past week after getting my blood work report. More on this later.
This past week , I'm back to my routine of 45 minutes weight lifting which includes ALL muscle groups with 15 minutes total warm and cool down walking; next 2 days walking (combination elliptical and track) for 35 minutes, with 10-15 warm up and cool down; and back to weight lifting the following day.
I wear a pulse monitor and during all workouts I warm up slowly to my 70% heart rate in approximately 5 minutes. On weight lifting days I move between sets so that my heart rate does not fall below 65% and peaks to 80% during most sets, sometimes 85% when working large muscle groups like back and legs. I follow with a cool down walk of about 10 minutes to 65% and then stretch. On the 1st day after weight lifting, after the warm up, I walk so that my pulse rate peaks at 80% and goes back down to 70% in intervals all during the workout. I then cool down to 65% in about 8-10 minutes followed by stretching. On the 2nd after the weights, I do essentially the same except during 1-2 intervals I'll get my heart rate up to 85%. Studies indicate intervals are better than keeping a constant heart rate. I think that is especially a good idea as we get older.
Subscribe to:
Posts (Atom)