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19 июля 2024
Good Morning, Friends - So, yesterday was a surplus calorie day. For those who do not know, I store cals I don't use in a caloric bank account. About once every 2 weeks or so I have what I refer to as a surplus calorie day so that my body has a chance to take in some of the cals we didn't get an opportunity to use due to my level of fitness activity.
Just a side note: After the 70.3 (half ironman triathlon) last August 2023, I wanted to retain at least 65-70% of that conditioning. As I explained to FS member Asarver (who is currently training for her own 70.3), the half ironman alone will leave a body in the best conditioning of its life.
There's no way to keep that level of conditioning unless one does triathlon for a living. But, there's no going back to "normal fitness" after that kind of year of activity even at 50 years of age.
It would be like opting to "lose" muscle mass on purpose. I mean, who does that? So, my fitness level is well above what it used to be before the Olympic triathlon, 128 mile cycling ride, and the 70.3 :-)
Anyhow, yesterdays surplus was homemade Pizza!!! Yay! Otherwise known as "heart attack" pizza. Because the last time we made it, my mother did indeed have a heart attack and the paramedics were called. No worried, it was very mild and her particular heart attack had nothing to do with her diet or lifestyle, or the pizza! She's a very healthy lady actually. They're looking at a multitude of factors, and one of them is hypercalcemia.
The pizza was delish. As usual, I ate the whole thing :-) Tummy feels good this a.m and glycogen stores are replenished. My long cycle session will feel "smooth like butta" today, hopefully.
Total cals consumed for the day: 2620
Cals burned: 1732
(11 комментарий)
17 июля 2024
The Rest of my meals for the day: Dinner is the same as last night (chili on rice, beets, green beans, pineapple. Veggie Crisp snack is eaten between cardio and strength training so I have additional carbs. And, dessert is my nightly protein sludge bowl with cake pop protein powder, a whole banana w/a brownie on top, a dollup of greek yogurt, and a considerably big Oatmeal cranberry, flaxseed cookie. And, of course my meds and supplements with a mug of warm almond milk (not shown)
Total Calories consumed: 2391 (132 grams of protien, 365 grams of Carbohydrates, 42 grams of Fiber, 52 grams of Fat.
Total Calories Burned: So far, will likely be around 2400 plus but below 2500.
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17 июля 2024
Breakfast #2: Protein Pancake with chia seeds, blueberries, homemade greek yogurt, and pumpkin slathered in a combo of maple syrup/sugar free syrup, O'brien potatoes with some Nutritional Yeast for some extra B vitamins. Zip fizz for pre workout hydration.
Total Cals consumed so far: 1280 cals (73 grams of protein, 203 grams of Carbohydrates, and 24 grams of fat)
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17 июля 2024
Breakfast #1 of #2: I usually have two different breakfasts. I've been doing this for about 2 years now. It became essential when training for the half ironman. It's basically a good way for me to fit in enough calories and carbs before the workout happens later in the evening.
Below: My favorite flavored Fava beans (Bada Bing Bada Boom), Rice cakes with homemade Ricotta cheese & Honey and 2 grams of salt, Homemade Blueberry muffin w/orange zest and a mountain of sugar free syrup poured on top, homemade chocolate polvorone with raw sugar sprinkles, and some form of fruit (today it was cantaloupe). With morning coffee & creamer, it comes to 769 calories (24 grams of protein, 128 grams of Carbs). And, that's just one breakfast :-)
Today's cal burn will likely end around 2400 plus cals with 40 minutes on the bike and upper body strength training session. Yesterday I ended the evening with a 2700 cal burn after a long cycle session at 24.8 mph (1097 cal burn).
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16 июля 2024
Turkey chili on a bed of rice w/jalapeno, green beans, beets w/lemon vinaigrette, fresh tropical pineapple 🍍 😋
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