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<p>Looks like a winner! I think you guys will have a lot of fun rowing away. I bet that thing will have you panting in no time at all. That’s a pretty hard-core large-muscle workout.</p>
<p>Rowing might be something NMinn should try as an alternative to the bike with her bum knee. Pretty low impact.</p>
<p>Airdyne intervals for me today. Six 90 second intervals, with rest in between until my heart rate recovered to 65% of max. 28 minutes including a 5 minute warmup. Max heart rate of 94%.</p>
<p>Starting to feel just a little easier. These longer Airdyne intervals and the 2 minute jogging intervals are definitely improving my conditioning.</p>
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<p>We have these in a couple of our facilities. When they’re not in use, they don’t take up much space really… We fold them up and they stand on end.</p>
<p>Short run, a bit on the Smith Machine and free weights at the new Y. When I got home, I was ravenous and tired and had three burgers, some kale and onions. I was still hungry and tired and went to the Y. After I started exercising, the hunger and tiredness went away.</p>
<p>I was reading about the Atkins induction in the other thread - it actually had me thinking about the process but am still too chicken to actually try it out. Being hungry and tired after eating protein and fat tells me that my body wanted carbs - my guess is that I had low blood sugar. Interesting that some exertion had my body convert fat (I hope) to energy.</p>
<p>I’ve already eaten my budget of calories for the day so I’ll finish a tv show and go to bed and probably wake up ravenous.</p>
<p>Another day full of rehearsals, but I got my exercise walking up to the park and back this evening to hear a band concert. Plus I dug out a big patch of non-performing irises. I really like digging…is there an exercise machine that will recreate the satisfying feeling of using a shovel? :D</p>
<p>So, it’s been so drizzling and cold here that I haven’t been cooking out. Tonight was a splurge meal. Pork tenderloin, breaded with seasoned flour and pan-fried. I’ve had such a struggle trying to come up with a calorie count on this stuff, that I thought I would actually measure.</p>
<p>I started with 24 ounces of pork loin, so this could be anywhere from 2 to 4 servings depending on whether to go for the deck of cards portions or the Tim the Toolman Taylor portions I prefer.</p>
<p>I put 8 TBS of seasoned flour in a tupperware, threw in the four piece of pork and shook it all up to coat well. Then, I measured the leftover flour: 7 TBS. So the recipe used 1 TBS of flour for 1.5 pounds of meat cut into four pieces.</p>
<p>Next I meaured the oil going into the skillet: 1 cup or 8 ounces or 16 TBS. At the end, I poured the leftover oil back into the measuring cup. It came right back up to the 1 cup mark, but lets say 2 TBS went into the pork.</p>
<p>So, here the tally for the full recipe (divide by 2 or 4 per serving range):</p>
<p>Calories: 1288 (644 or 322 per serving)
Carbs: 6 g (3 or 1.5 per serving)
Fat: 83 g (42 or 21 per serving)
Protein: 127 g (64 or 32 per serving)</p>
<p>So, basically, breaded fried pork (or chicken) isn’t really much different than sauteed pork or chicken and only slightly higher fat/calorie than grilled. Crazy. With the jihad against fried food, you’d think it must be double the calories, right?</p>
<p>I had half of this tonight, along with a double serving of baby lima beans (with a teaspoon of butter to make them yummy). I’m stuffed. The whole thing, including ketchup, came in under 1000 calories.</p>
<p>Three strips of thick sliced bacon and three scrambled eggs for lunch and, at 1670 calories, I’m still 150 calories under my target for the day and 80 net grams of carbs (almost all from the lima beans. Crazy. Hey, this dieting ain’t so bad, after all!</p>
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<p>You don’t need to do that. The new Atkins book (which is a pretty darn good diet book, BTW) says that you can start at whatever stage you like. They recommend the severe induction phase for people with more than 30 pounds to lose or for people who have serious health issues like diabetes that require pretty rapid weight loss. I think the purpose is two-fold: to jump start the fat-burning metabolism and to break the carb “addiction” psychologically.</p>
<p>I never came close to Atkins induction-level carb intake (20 net grams per day). I eat way too many vegetables to get down that low. I’m probably eating a bit lower carb now than I have at any point in my diet. I’m no longer eating a pasta or pizza meal once a week (more like once a month), I’ve quit the italian ices, and I have bread less often. My big source of carbs is from starchy veggies (like corn, peas, and lima beans) and from some fruit.</p>
<p>Workout sucked tonight. Never could get into it tonight and I finally just quit. I did do 40 push ups, 30 pull ups, and 72 kettlebell swings. I think it’s starting to catch up with me. In my second set of pull ups, I started to feel something in my forearm. Then in my 3rd set of KB swings, I was really starting to feel it which is why I quit then. I feel like a tendon is moving around and I don’t like it! Time to take a couple days off…</p>
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<p>That’s a full week’s worth for some of us.</p>
<p>Smart to stop if you were feelin’ pain. No use hurting yourself. I’m still a little tender from where I tripped and “pulled a groin” or something. And, I’ve got a shoulder that’s a little tender, but I can’t seem to associate any particular exercise with that one.</p>
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<p>Yeah. That’s what weird-- it’s not pain. It doesn’t hurt; it just feels funny. I don’t know; if it doesn’t get better after a couple days off, I may have one of the physical therapists look at it…</p>
<p>I’m pretty sure that pullup contributed to my tennis elbow last year and I stopped doing them for a long time until the tennis elbow faded. I liked doing them but it can be the weak point in some exercises.</p>
<p>This will be a relaxed exercise week for me. Relatives are in town and I have an errand to do in Boston today (New Balance Factory Outlet for shoes). I think that I’ll do some home weights this morning and probably a short run or weights at the Y tonight if I have time.</p>
<p>I’m also going to move my snacks back a few hours. I bring 200 calorie boxes of food to the office and eat 600 to 1,000 calories and maybe starting to eat them later will push the count down a bit.</p>
<p>idad, your breaded pork sounds divine. Put me down as a cook who likes to bread and fry (yup, FRY) chicken, fish and pork from time to time. One thing that I think keeps it from being a total diet buster is to use a really good nonstick grill pan. Allows you to use the minimum oil.</p>
<p>I think there is a huge difference between lightly coating with flour and a full batter breading, but that’s OK because it opens up pan fried pork and my fried chicken. Along with some seafood possibilities: catfish, flounder, shrimp, and oysters can all be done that way.</p>
<p>I’m not thinking to start deep frying every meal, but as a lifetime endeavor to keep calories in check while eating well, it’s nice to see that an occasional fried dinner doesn’t have to be a diet buster. I’m really starting to understand how the anti-fat jihad has messed up our nutrition. What I had for dinner last night was a lot less fattening than a big plate of “healty” pasta and garlic bread.</p>
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<p>No one thing has to be a diet buster. Everything in moderation – even fruit. (I learned that lesson the other day after sliced mango and lots of blueberries. Too many blueberries.)</p>
<p>I think moderation is going to have to be my philosophy for the long run. Given that I have successfully lost weight with my current strategy and I’m not having difficulty maintaining my weight, I’m not going to overly tax my feeble brain with carb and fat counting. I’m just not that smart. I had to eat very low fat for health reasons several years ago and I am not eager to repeat that experiment, nor am I eager to repeat the health issues that plagued me when I ate too much fat. That said, I am going to try to continue to reduce my carb intake and help H with eating to lose (I suspect he will be happier with the higher fat diet that I find so difficult to tolerate). </p>
<p>I was very excited to find whole wheat/flaxseed/oat bran pitas at the store last night. I’ll give you a report once I actually have the courage to eat one. I had planned to run this morning but son’s early morning return to the household (we’re talking 2:30 AM) disrupted my sleep patterns. Run after work.</p>
<p>Trying to change things up so I am heading out to try a barbell strength class this morning instead of my biking. Wish me luck!</p>
<p>Agree–moderation is key to healthy eating. I’ve followed that all my life and I think that’s how I’ve stayed slim. (Helps to have good genes, tho.)</p>
<p>Of course, people say “you don’t have to exercise–you’re skinny!” as if the only reason to exercise would be to lose weight. I’m just trying to maintain what strength and flexibility I have, thankyouverymuch.</p>
<p>Moderation is a challenge for me (what a shock to y’all, I know!). My philosophy always seemed to be “If some is good, too much must be better!”</p>
<p>Good luck, NMINN. That’s sounds like it could be fun!</p>
<p>I just looked over my sugar consumption over the last 12 days and the range is 11 to 39 grams where the average is probably around 20 grams with the mode at 15 grams. The high outlier numbers (only a few) were on days where I had a banana (14.5 grams sugar).</p>
<p>Looking over what I ate, it seems to me that it would be difficult to get those numbers lower without giving up fruits completely. This comes to about 16 pounds of sugar per year. idad’s video on fructose said that average sugar consumption in the US is 141 pounds per year. I don’t feel so bad now and I think that I’m comfortable with the number unless someone can show me that I shouldn’t be.</p>