Eric Van De Vens Blog

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Monday..Monday…Not a fun day!

After last nights binge on tacos and margaritas, today will be the first day of the actual slim-down portion of my exercise program.

The first month was dedicated to building some strength in my upper body and that has been accomplished. Fortunately for me, I don’t usually get too weak even when I don’t work out and, what ever weakness was present, is usually recovered in two weeks. Being over 50, I can tell you that the loss of muscle mass is not a myth. It is true and it is a mistake many make when solely trying to lose weight.

Most weight loss occurs at the expense of muscle tissue. It is why I feel it is very important that some strength training be added to any weight loss program. Especially for women. Many women fear that they will gain all sorts of weight and also become huge like the “Hulk”. It takes a tremendous amount of weight training combined with a lot of calorie intake to get into that body type. So, women, don’t be afraid of a little weight training! 🙂

Here is the workout for today:

March 26, 2012

EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Stair-treadmill ergometer, general 354 32
Stationary bike, moderate effort (bicycling, cycling, biking) 356 32
Strength Training
Standard Bench Press 3 15 135
Seated Biceps Curl 3 15 70
Sit-Ups 3 50
Triceps Pull-down 3 15 70
Bench (Chest) Press, Machine 3 15 120
Triceps Extension 3 15 60
Standing Biceps Curl, Dumbbell 3 15 15
TOTALS: 710 64 21 140 470

Here are the numbers from the treadmill:

Workout Summary
Workout type Manual Cool down
Equipment Treadmill Elapsed time 2
Date 3/26/2012 Average speed (mph) 2.5
Time Maximum Speed (mph) 2.6
User Data Distance (miles) 0.08
Age 51 Calories 10
Weight 236 Totals
Workout Elapsed time 32
Elapsed time 30 Average heart rate 110
Average heart rate 110 Maximum heart rate 152
Maximum heart rate 152 Average speed (mph) 3.6
Average speed (mph) 3.7 Maximum Speed (mph) 4
Maximum Speed (mph) 4 Average pace (miles) 16.23
Average pace (miles) 16.23 Distance (miles) 1.91
Distance (miles) 1.83 Calories 353
Calories 343

The best part of the treadmill workout was that I ran a solid 20 minutes at a 14 minute pace with no pain at all! 🙂

And the stationary bicycle:

Workout Summary
Workout type Manual Cool down
Equipment Stationary Bike Elapsed time 2
Date March 26, 2012 Average rpm 73
Time 9:30 Maximum rpm 103
User Data Distance (miles) 0.32
Age 51 Calories 10
Weight 236 Totals
Workout Elapsed time 32
Elapsed time 30 Average heart rate 143
Average heart rate 143 Maximum heart rate 166
Maximum heart rate 166 Average rpm 81
Average rpm 81 Maximum rpm 136
Maximum rpm 136 Distance (miles) 6.82
Distance (miles) 6.5 Calories 355
Calories 345

The bicycle is just for endurance purposes and probably in a month, I will back it down to 20 minutes and concentrate on the running more. After all, an hour of cardio and then a workout, might be getting to be a bit much! I am not 25 years old!!

It has come to my attention that apparently, seniors, do not need iron as the Centrum Silver vitamins have no iron in them at all! It also appears that everything in the world has a tremendous amount of salt which is causing water retention as well as, possibly, constipation. My wife pointed out that my fiber intake is almost non-existent. Fiber is needed to “keep things moving” in the digestive track. I’ll be stopping by Walgreens to get some iron and fiber supplements, and when I run out of the Centrum vitamins, I’ll switch to some that have iron.

I have got the iron, but, trying to find a gluten-free,low carb fiber supplement, not so easy! I’ll be researching this today.

Speaking of gluten, it appears as though  some items marked gluten-free, really are not. After last nights explosion, which included some pizza from Fresh Brothers, I woke up this morning with an upset stomach as well as the familiar bloated feeling that is symptomatic of gluten ingestion. I suspect it was a minor amount as according to the FDA, less that 20 parts per million is considered gluten-free, if each item I ate had 19 ppm, then when all the portions are added up, it no longer is gluten-free.

This was the main reason I went to the Atkins diet for this training session.

And now, a quick review of Fresh Brothers pizza. First of all, if a pizza doesn’t contain meat, it is nothing more than a grilled-cheese sandwich with some veggies thrown in! The wife got a cheese and spinach pizza. I happen to love spinach, but, I need a little more for it to be called a pizza. The flavor wasn’t very good and the crust was thin and not real crunchy. Would I get their pizza again? No…if I really want pizza, we have a place, Bella Romas, right up the street, which, although it would cause me a weeks worth of agony, I would be willing to suffer as their pizza is just that good! Disregard the one negative review. This individual obviously doesn’t understand, that great food is worth waiting for!

As I sit here typing, I feel slight pain in my left knee. Time for some ice and I will forgo mowing the lawn until tomorrow.

Tonights food diary:

March 26, 2012

Breakfast Calories Carbs Fat Protein Sugar Iron
Jones All Natural Golden Brown – Breakfast Sausage Link-Fully Cooked, 3 Links 250 1 24 7 0 2
Bsn – N.O. Xplode, 1 scoop 25 6 0 0 0 0
Centrum – Centrum Silver Supplement, 1 Tablet 5 2 0 0 1 0
280 9 24 7 1 2
Lunch
Lipton – Decaffeinated Tea Bags, 3 Tea Bag 0 0 0 0 0 0
Certified Angus Beef – Top Round London Broil, 7 oz. 333 0 16 44 0 18
333 0 16 44 0 18
Dinner
Pork Chops – Thick Cut Grilled Pork Chops, 8 oz 220 0 16 19 0 0
Birds Eye – Steamfresh Fresh Frozen Vegetables Asparagus, Gold & White Corn, Baby Carrots, 0.3335 cup 35 7 0 1 2 1
255 7 16 20 2 1
Snacks
Nature’s Best Perfect Zero Carb Isopure Creamy Vanilla – Creamy Vanilla, 4 scoop 420 0 2 100 0 12
Nature Made – Iron, 1 tablet 0 0 0 0 0 360
Hillshire Farm Deli Select – Honey Ham – Thin Sliced 142 g (5 oz). 57 g Per 6 Slices, 28.5 g 35 2 1 5 2 2
Kraft Natural Cheese – Extra Sharp Cheddar, 1 oz or 28g 120 0 10 6 0 0
575 2 13 111 2 374
Totals 1,443 18 69 182 5 395  
Your Daily Goal 2,570 353 85 96 51 100  
Remaining 1,127 335 16 -86 46 -295  
  Calories Carbs Fat Protein Sugar Iron  
  *You’ve earned 710 extra calories from exercise today

The calorie intake is back to around 1,500, which is gross, not net with the calories burned subtracted. The carbs are also under 20 and the iron deficiency has been corrected. Tomorrow, I will attempt to address the fiber issue, as the iron increase has now added to the constipation issue.

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March 26, 2012 - Posted by | Gluten-Free Foods and Diet, Health and Fitness, Home, Running, Weight Training | , , , , , , , , , , , , , , ,

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