<p>Cals 2426
Fat 182 g
Carbs 132 g
Fiber 19 g
Protein 135 g
Sugars 45 g</p>
<p>60% fat
20% protein
20% carbs</p>
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<p>Hiking days are always big calories in and big calories out. In part, because the day is so long, I can’t get away with my two-meal strategy. I have learned that I have to keep eating during the hike: a apple, a handful of cashews, to keep from feeling like I’ve been run over by a truck. I’m especially craving the cashews at the end, probably to replenish salt.</p>
<p>idad…nice hikes. How far of a drive are all of these?</p>
<p>Very early AM WOD…</p>
<p>5 x 2 skin the cats
3 rounds of 30 KB swings/40 yd sprint
1 pull up/10 step ups
2 pull ups/20 steps
3 pull ups/30 steps</p>
<p>iDad- that looks wonderful and like a fantastic workout with the payoff of the views and the beauty. Neat that you get to do these hikes!</p>
<p>MOWC, I hope with the humidity and planned long run tomorrow you’re taking it easy today.</p>
<p>Idad: great hikes–Lonesome Lake Trail has as many boulders as the Yosemite trails I hiked this April. I think boulders/rocks/stones made the uphill twice as hard. </p>
<p>CJane: Can you give me an example of what you eat. I did really well on Weight Watchers and lost 40-some pounds. Would like to lose a bit more, so I’ve tried to do WW and make sure I get more protein. Seems like every time I try to limit carbs, I want nothing but carbs. Sigh . . . Podcasts Idad posted a few days ago had links to sites with menus (which gave me ideas), but I’m also looking for tips from folks who’ve been successful with low carbs and know what tastes good and what’s not good.</p>
<p>The humidity is still horrible. I’m pretty worried about the 17 mile run, but at least it will have aid stations and we start at 6am. I finished August with 178 miles. I have a friend flying in from Las Vegas this afternoon. We are both running a 5K race Monday. She isn’t going to know what hit her with this humidity. Last night H and I had to walk close to a mile from where we parked to the Vanderbilt football stadium. I felt completely sweaty and gross by the time we got there, and it wasn’t that hot. Then it poured rain on us for about 20 minutes. Lovely.</p>
<p>35 mins w/30 sprint at the end. Felt good. MOWC, you need some of our weather!</p>
I am seeing some noticeable improvements in my fitness on these hikes. For one thing, my ability to move gracefully [sic] from rock to rock has really improved. Part of that is physical strength/agility. Part of it is getting more fluid with the trekking poles. A second aspect is that I am definitely seeing some aerobic gains. I think I’m “laying down an aerobic base” (extended sessions). I suspect this why I was taking so long to hit 90% heart rate on my walk/jog intervals the other day. Third, even after 7 miles, my hips weren’t sore yesterday – just my shoulders/upper back from a 20 pound backpack.
Two hours give or take. Yesterday was all interstate. Took 1 hour 48 minutes including a Dunkin Donuts/McDonald’s stop. I was not expecting six hours of hiking. I’m consistently underestimating the time and distance, so I’ve got to take that into account. I also lost a lot of time with my off-trail excursion yesterday.
I just had to laugh yesterday. There were long stretches of the trail where the only viable option was to step from rock to rock to rock. Kinda like a paleo bosu ball workout! I’m glad I had my new hiking boots. After three hikes, they have scars and scrapes all the way to the top of my ankles. In the trail runners, my feet were taking that beating. I tested the waterproof yesterday, dunkin the boots in the stream halfway up the laces to wash the mud off…
<hr>
I figured out where I went wrong on the route. I missed where the trail crossed the stream, so I did do a half mile or so on the wrong side of the stream (basically no trail). If I had looked at the very detailed AMC map in my pocket I would have figured that out. The topo map on the GPS had the location of the trail wrong. Lesson learned.
<p>2 hours of tennis, lost the first set 6-0 (he was playing great). Won the second set 7-5. Was up a break in the third when I had to leave. He told me that he either has to beat me in straight sets or not at all. I have no problems with energy levels with two hours of tennis - I just need to eat enough beforehand and have at least two quarts of water on the court.</p>
<p>Those hikes sound brutal.</p>
<p>What are you getting at McDonalds?</p>
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</p>
<p>I’m only moderately low carb – in the ~100 grams per day range that Mark Sisson thinks is the sweet spot for so many people. That range allows me to eat essentially unlimited amounts of veggies and salad – which is what I do. I eat monster servings of that stuff. For example, I ate the whole grocery store bunch of asparagus for dinner the other night.</p>
<p>I got down to that level of carbs, not by thinking about what I could eat, but by progressively cutting carbs out of my diet. First sugar. Then, flour (bread, pasta, tortillias, etc.) Then, starchy sides like potatoes, rice, etc (although those are pretty far down the list of problem carbs. I still eat beans, peas, fresh corn, etc.</p>
<p>I believe that the biggest single obstacle to making low/moderate carb diets work is the fear of fat. It is not possible to be both low carb and low fat. Another name for that is “starvation diet”. Plus, it’s the fat that makes my diet. I LOVE a huge salad because I can load it up with olive oil, good cheese, etc. I love a monster plate of broccoli because cook it with a tablespoon of butter. Coffee is a “snack” because I use half n’ half in it…</p>
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<p>I get a Dunkin Donuts coffee and a Bacon Egg and Cheese biscuit at the Tilton exit, headed north and eat breakfast on the road. That’s right about where my to-go cup from home has run out and gives me time to drink the coffee before getting to the trail. It’s not the ideal breakfast, but the timing works. I’m just not hungry when I first get out of bed.</p>
<p>I’m with Idad…I rarely eat sugar, grains, anything with any type of flour (bread, pasta, flour tortillias, etc.) , potatoes, rice, and beans.</p>
<p>I eat unlimited meat, veggies, and fruit. It is not uncommon for me to eat an entire roasted organic chicken…with the skin on… from our coop with a side of some veggie. Tonight, I will have a whole smoked chicken and coleslaw at a local BBQ restaurant. If I start to gain weight, it is because I am eating too many grains, etc. </p>
<p>For lunch today, pot roast with a giant pile of ‘mashed’ cauliflower (I mixed in 1 small red potato) and pan sauce.</p>
<p>I’m going to miss summer, I’ve been eating grape tomatoes of my plants like candy.
Trying to lose ten lbs & my Dr wants me to keep track of calories which I don’t generally do.
Any ideas on tips to make it easier?</p>
<p>emeraldkitty:</p>
<p>I find that tracking what you eat at the Livestrong website is convenient and easy:</p>
<p>[MyPlate</a> - Food Diary & Food Calorie Counter | LIVESTRONG.COM](<a href=“http://www.livestrong.com/myplate/]MyPlate”>MyPlate Calorie Counter)</p>
<p>The food database is huge. I can almost always find the exact item. It remembers what you have chosen in the past, so when I type GNC, it pops up with the fiber powder I take every day. Plus, you can put in your own recipes to get exact counts on your favorite dishes. I have my standard blue cheese salad as a saved recipe, and so forth.</p>
<p>Plug for the [Brooks</a> Nightlife Mesh Cap](<a href=“Brooks nightlife mesh hat brooks + FREE SHIPPING | Zappos.com”>Brooks nightlife mesh hat + FREE SHIPPING | Zappos.com). Now, that I’ve been using a pair of these over the summer, I’ve got to say they are fantastic ball caps. As a follically-challenged geezer, I need to wear a ball cap when I’m out in the sun for an extended period. And, because I sweat a lot for an ol’ (formerly) fat guy, I go through conventional ball caps like crazy, just because they get disgusting and don’t wash well.</p>
<p>I picked up a couple of these. One in neon green, one in flourescent yellow. They are made of tech ripstop fabric and ventilated mesh panels, along with big swaths of gray 3M reflective fabric. The stiffener for the bill is plastic instead of the typical cardboard. These things wash like a tech t-shirt. Just throw them in the washer with any load. You can put them in the dryer if you want, be there’s no need to as they will air dry overnight. I come back from hiking and these things are soaking wet and smelling of bug spray. I even had one drenched with Dunkin Donuts coffee. Throw 'em in the washer, good as new. </p>
<p>Combined with the fact that they are about as comfortable as a hat can be out in the sun and will keep you from getting run over by the side of the road, I’ve gotta give two thumbs up!</p>
<p>Courtesy of MyPlate
Cals 1549
Fat 108 g
Carbs 58 g
Fiber 4 g
Protein 94 g
Sugars 31 g</p>
<p>62% fat
24% protein
15% carbs</p>
<p>@Bromfield-- I have revamped my diet entirely. Most of what I eat now are foods that I did not care for and had to learn to tolerate. Lots of eggs – omelettes, hard boiled eggs.
Chicken breast tenders - stir fried, grilled. I do a lot of salads with warm protein on top – thinly sliced steak or chicken or hard boiled eggs. I avoid milk, except for the occasional Sbux on the run, then I go the whole milk route in a small order. At home I make almond milk (unsweetened) cappuccinos. I use coconut milk in lieu of milk, as well- and make my whey protein shakes with it. I have also begun to incorporate chia seeds into my shakes. I usually have a protein shake a day. I drink a lot of tea, with about 1 tsp of cream in each cup. I do use splenda in my tea and very occasionally in other recipes.
I don’t each much fruit these days, sadly, and limit my veggies to mainly leafy greens – lots of kale, chard and collard greens, but I do make roasted eggplant-- Indian-style.
I have a sous vide machine, which I adore, which lets me turn cheap cuts of meat into very tender servings. I also grind my own meat at home and make my own (bunless) burgers-- chicken, beef and salmon. I eat a fair amount of fish-- salmon and halibut mainly. Definitely miss my carby delights-- I was quite a baker/ dessert maker and miss that creative outlet.</p>
<p>Here’s mine. Counting a naval orange bedtime snack:</p>
<p>Cals 1947
Fat 122 g
Carbs 88 g
Fiber 23 g
Protein 131 g
Sugars 51 g</p>
<p>56% fat
26% protein
18% carbs</p>
<p>I hit my target weight of 160 on the nose this morning after being close several days this week. I’m really happy that I can tighten it up for a few weeks and drop a couple of pounds and that I can tighten it up without feeling hungry or deprived. Even though it’s now been over a year, this whole maintenance thing is still a learning experience.</p>
<p>Oh, and I’ve got a new song for my iPod that’s just the thing to kick up a notch on the hills. A little background. I use my drives to the mountains to catch up on podcasts. Listened to a great NPR podcast yesterday on the go-go genre of funk music from Washington, DC. </p>
<p><a href=“http://onpoint.wbur.org/2012/08/23/go-go-go[/url]”>http://onpoint.wbur.org/2012/08/23/go-go-go</a></p>
<p>Had to download Chuck Brown’s Greatest Hits today, which includes the studio version of this incredible reggae go-go</p>
<p>[CHUCK</a> BROWN AND THE SOUL SEARCHERS “DAY-O” @ CAPITAL CENTRE 1987 - YouTube](<a href=“- YouTube”>- YouTube)</p>
<p>About three minutes into this jam, I think I could jog up any hill!</p>
<p>There will probably be no Nuu Muu involved, but it’s looking like I’ll be signing up for the 5K next weekend, CJane. :)</p>
<p>Yay, Deborah!</p>
<p>At 16 1/2 miles into our 17 mile humid and hilly run my daughter said, “Running really IS stupid. Why are we doing this?” I had no answer. We made it. 17 that no one can take away from us. It was 78-80 degrees and 90% humidity BUT we had a cloud cover the whole way, which saved us.</p>