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Weight Loss Forum / General Topics / August 2004Food & Exercise -- 8/1/2004
Food: 8:30 (home): 2 poached eggs on 1 slice whole grain bread w/ 3 slices melted f/f cheese 12:30 (home): 30g More & Less cereal, 30g All Bran, 22g whey protein, 1 cup skim milk 3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/ equal parts water) 6:30 (home): 32g almonds 8:00 (home): 216g turkey meatloaf w/ 2 slices melted f/f cheese 10:30 (home -- planned): 200g f/f Greek yogurt w/ 68g sugar-free apricot preserves Totals: 1401 calories, 47g fat (30%), 132g carbs (38%), 141g protein (40%) Exercise: Cardio program week 11 -- long day: 60 minutes treadmill run, in repeated pattern (3.5 minutes at 4.8 mph, 1.5 minutes at 4.7 mph) -- total distance (excluding warmup and cooldown walking): 4.77 miles -- my longest continuous run to date :-) Chris 262/143/ (145-150) > 3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/ equal > parts water) What is the reason for mixing with water? Taste? Phil M. >> 3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/ equal >> parts water) > >What is the reason for mixing with water? Taste? > >Phil M. Not exactly. But when I drink it while running I want more water, with less concentration of the sugar and electorlytes. It sits easier on my stomach that way. I seem to need a little of that stuff on my longer run days (and for me one hour is long :-) ), but too much digesting while running can make me feel queasy and light-headed. Also, when the drink is lighter I find it easier to take in a bit more when I do take a drink -- maybe one gulp every 5 minutes or so. I've had to work at finding the right thing to drink when running. Just water is fine up to a point, but once I get past 30 minutes or so I seem to need just a little bit more to keep my energy level up, but nothing very heavy. This seems to be a good compromise. Chris >>>3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/ equal >>>parts water) [quoted text clipped - 17 lines] > > Chris I know a lot of people who do this when biking or running.  Signaturejmk in NC >>> 3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/ >>> equal parts water) [quoted text clipped - 17 lines] > > Chris Chris, you may already know this, but to maximize absorption the carbohydrate percentage should fall between 6 and 8%. Most drinks off the shelf fall into this range. You may want to check the label and figure out the percentage as follows: Find the grams of carbohydrate and serving size (in milliliters?ml) on the label 12 ounces = 355 milliliters 8 ounces = 236.6 milliliters Divide the grams of carbohydrate by the serving size (ml) and multiply by 100 to determine percent of carbohydrate. Powerade is right at an 8% carb concentration. This is pretty high compared to the other popular drinks that you'll find at your local supermarket (Gatorade is 6%). Mixing your Powerade with in a 1:1 ratio of water to Powerade would result in a 4% carb concentration. This may be a little low. Probably not a big deal on runs of 1 hour or less. But if your running ever gets into the 2+ hour range you could find yourself running out of energy. A 2:1 ratio of Powerade to water would be better for fluid and carb absorption (assuming you don't mind the taste). I've been experimenting with the various fluid replacement drinks on my long runs (up to 21 miles). I've found that Cytomax or Accelerade work best for me. You won't find either of these in a grocery store, so I get mine online: Cytomax - http://store.yahoo.com/bodyworks-nutrition/index.html Accelerade - http://www.vitaminshoppe.com Phil M. SignatureIf you can empty your own boat Crossing the river of the world, No one will oppose you, No one will seek to harm you. -Chuang Tzu >>>> 3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/ >>>> equal parts water) [quoted text clipped - 48 lines] > >Phil M. Thanks for the information -- I'll hold onto it for later use. The main reason I get Powerade is that it's what they sell at the gym :-). I'll experiment with other ratios as needed. My main objective at this point has been avoiding too much impact on my stomach. I tried drinking it straight and had a problem with that -- first got queasy and then very lightheaded -- had to stop running. I don't think my body likes dealing with much food when I'm running. But maybe 2:1 would work okay. I don't envision trying to run really long distances, but will probably work up to 90 minutes or so over time. (I am coming from a point of having never run at all between ages 16 and 54, then getting into this around 18 months ago. I started with 1 minute run followed by 4 minutes walk, for 30 minutes, and have worked up.) I've come to rather like running -- as opposed to just doing it to improve fitness -- but I'm a competing weightlifter and so don't foresee trying to be a distance runner. Chris (56 year old lady who used to have knee issues :-) ) 262/143/ (145-150) > Thanks for the information -- I'll hold onto it for later use. The > main reason I get Powerade is that it's what they sell at the gym :-). [quoted text clipped - 5 lines] > body likes dealing with much food when I'm running. But maybe 2:1 > would work okay. Straight Powerade can be nasty. Like anything else, it takes getting used to. Cytomax was the same way. I started with 1 scoop per 20 oz and gradually worked up to the recommended 1.5 scoops per 16 oz. > I don't envision trying to run really long distances, but will > probably work up to 90 minutes or so over time. (I am coming from a [quoted text clipped - 4 lines] > -- but I'm a competing weightlifter and so don't foresee trying to be > a distance runner. Yes it would be hard to be good at both. I was very much into bodybuilding in the 80s. I'm now very much into long distance running. However, I still carry quite a bit of muscle for someone that runs as much as I do. Unless I do what Lance Armstrong did to get rid of his upper body mass, I have no hope of reaching my true potential. Phil M. >Yes it would be hard to be good at both. I was very much into >bodybuilding in the 80s. I'm now very much into long distance running. >However, I still carry quite a bit of muscle for someone that runs as >much as I do. Unless I do what Lance Armstrong did to get rid of his >upper body mass, I have no hope of reaching my true potential. What did Armstrong do? I know he had cancer, but I'm assuming that's not what you mean. I have no potential as a runner to worry about reaching :-). I have very much a lifter's build -- wide frame, short muscular legs, as well as upper body mass. But I have no aspirations in that regard, either. I like the idea of developing my endurance and keeping my heart healthy. By the way, since you seem to know about this stuff, can you recommend a good book on heart rate training? It's a subject I'd like to know more about. I have definitely seen a change over time in my heart rate while exercising and while resting, but I know little about the subject. I would need something that doesn't assume much knowledge to start with -- just what a normal person would know. Chris 262/143/ (145-150) >>Yes it would be hard to be good at both. I was very much into >>bodybuilding in the 80s. I'm now very much into long distance running. [quoted text clipped - 4 lines] > What did Armstrong do? I know he had cancer, but I'm assuming that's > not what you mean. Yes, that's what I mean. He attributes some of his post-cancer success to the reduced upper-body mass caused by cancer and the chemo therapy. He was able to maintain his leg strength through training. Amazing! > I have no potential as a runner to worry about reaching :-). I have > very much a lifter's build -- wide frame, short muscular legs, as well [quoted text clipped - 8 lines] > subject. I would need something that doesn't assume much knowledge to > start with -- just what a normal person would know. Sally Edwards' book "The Heart Rate Guidebook to Heart Zone Training" is a good book that doesn't focus on any one sport. It's a good book to start with. Phil M. >Sally Edwards' book "The Heart Rate Guidebook to Heart Zone Training" is >a good book that doesn't focus on any one sport. It's a good book to >start with. Thanks. I'll order it from Amazon. Chris Food: Planned BBQ with friends Breakfast: 1/2 cheese pastry (salty), 1 Tbs mayo light (cca 90 grams of cheese pastry) Lunch (BBQ with friends): 4 "cevapcici" (grilled meat balls made of pork and spices); chicken, pork, eggplant and green pepper on skewers in Teriyaki marinade (3 skewers, gave pork to DH because it was too fat); 2 small calamari (dressed with extra virgin olive oil, parsley and freshly squeezed lemon juice); 1 slice of barbecued eggplant (drizzled with olive oil and balsamic vinegar); 1.5 slices of low carb yoghurt & cranberry semifreddo; 3 pieces (fingernail size) of pretzels Dinner: 2 slices of low carb yoghurt & cranberry semifreddo Water = 3 L Coca cola = 1/2 cup Exercise: Home fitness routine, - leg extensions = 2 sets of 40 w/each leg - leg curls = 2 sets of 40 w/each leg - abductors (laying on back) = 2 sets of 40 *had to stop here and give lunch to DD = 20 minutes straight - walking = 35 minutes - steps = 32 times (each flight 8 steps) - snorkelling = 30 minutes - swimming (with the baby, so mostly treading water) = 20 minutes According to FitDay = 77 grams of carbs (1524 calories), and 532 calories burned. Elly breastfeeding mom of a 9mo, following the balanced low carb WOE Mid July 2004: 195.8 / 191.4 lbs / mini-goal by August 20th: 184.8 to 187 lbs sometime in the (distant) future: 150 lbs >Food: > [quoted text clipped - 19 lines] >Water = 3 L >Coca cola = 1/2 cup Elly, I've noticed reading your menus that they seem like they'd be pretty high in salt, with all the processed meats and spicy foods. I think opinions are divided on how important it is to limit sodium in one's diet, but it can cause water retention and can make it harder to lose weight. Are you concerned with sodium intake at all? Just curious... For myself, I make some effort to avoid excessive sodium but not a whole lot, unless I'm feeling particularly puffy. Chris 262/143/ (145-150) Are you concerned with sodium intake at all? > Just curious... For myself, I make some effort to avoid excessive > sodium but not a whole lot, unless I'm feeling particularly puffy. Yes, I try to avoid salt and substitute it with Tamari soy sauce (which also has salt, I know, but I consider it "healthier"). Which means: I don't add salt into meals when cooking (only when cooking pasta, but not in the sauce); recently I have been eating peanuts now and then which are salty... Which is the "allowed" sodium intake? I just checked the average for the last week in FitDay, and it was 788 mg. Too high? FitDay doesn't give me the RDA... Elly >Are you concerned with sodium intake at all? >> [quoted text clipped - 12 lines] > >Elly I don't know the answer to this. You might want to post this question under a new heading, and I bet some more knowledgeable people would reply. Chris > Cardio program week 11 -- long day: 60 minutes treadmill run, in > repeated pattern (3.5 minutes at 4.8 mph, 1.5 minutes at 4.7 mph) -- > total distance (excluding warmup and cooldown walking): 4.77 miles -- > my longest continuous run to date :-) Congratulations on reaching that milestone! Mary >> Cardio program week 11 -- long day: 60 minutes treadmill run, in >> repeated pattern (3.5 minutes at 4.8 mph, 1.5 minutes at 4.7 mph) -- [quoted text clipped - 4 lines] > >Mary Thanks :-). The running is kind of a big deal for me, as it's something I'd never have imagined I could do. I had really never run at all between 10th grade and last year -- a 40 year gap. Chris |
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