Day 2

Disclaimer

I should start with saying that I was planning to post mainly statistics on this Blog... Since I am a reasonably lame writer, I thought I might as well stay with the facts and don't risk it :) Well, I changed my mind, so stay with me if you are not afraid. I make no promises on quality of exposition that follows.

The Schedule

• 05:20 Wake up, 20 minutes late, slept through the nasty iPhone alarm... No idea what made me wake up and look at the clock...
• 06:30 - 07:30 No training today... Ariane held a nutrition workshop instead. For a person that got over-educated and spend 20+ years in school, I can somewhat surprisingly claim I learned some useful new stuff. Stay tuned for my more scientifically accurate diet below...
• 08:00 - 18:00 Work
• 18:30 - 19:30 Karate
• 20:50 - 21:20 Running by Prescription - Ariane's Week 1 Advanced Workout for Speed (details below)
• 00:00 Go to bed

The Diet

Post nutrition-workshop I just had to approach the blogging more scientifically... My starting point is 225lbs, 172lbs of which are lean mass and 53lbs of fat (23.7%). The goal is set to 193-198lbs total with target body fat of 12%.

Supposedly I need 2830 calories a day to preserve the current state, but only 2330 to lose the extra fat. The suggested diet to stuff these 2330 calories in is as follows:

• Component Per Meal Total
• Carbohidrates 47 233
• Protein 35 175
• Fat 16 78

The first hit on Google of "nutirition data" proved useful :) - http://www.nutritiondata.com/

So here is what I ate:

• Breakfast - 2 slices of whole wheat toast + 4 oz of smoked salmon
• Snack - extra large skim latte
• Lunch - the other half of yesterday's chicken teriyaki
• Snack (afternoon) - 1oz raw cashews
• Snack (before karate) - 1 banana
• Snack (before running) - 1 banana
• Dinner - 2 cups of lowfat plain yoghurt + 1lb watermelon
• Supplements - multivitamin + glucosamine / chondroitin + fish oil
• Water intake - 6+ liters / 25+ cups

According to Nutrition Data this sums up to the following (the DV is off, as I have not imput my specific data there):

• Carbohydrates

• Protein & Amino Acids - 127g
• Fats & Fatty Acids

As one can easily notice, consitently below the prescribed diet... Should I eat more even if I am not hungry? Will have to find that out :)

I suppose I should mention that the site also produced some very nice and potentially informative pictures of little or no value... It reminded me so much of the pretty graphs we created while writing papers for conferences, difference being that my advisor was always able to make sense of them.

(click on the image to see it full glory of it)

The Run

Seems like the science does not end with the food. Ariane sent prescriptions for training runs... quite a few of them, scheduled by weeks, type (speed, hill, endurance), etc. All of them biased towards threadmills unfotunately (when I run, I like to have a feeling that I am getting somewhere...)

Long story short, I was once again surprised by my GPS... something I considered just another gadget / boy toy, which my dad got me two birthdays ago. So this little piece of machinery (mine is Garmin Edge 705) can be programmed for some advanced prescription workouts... And if you want to avoid the cluncky controls, you can get the free Garmin Training Center software. It goes beyond the scope of this writing to expand into how great that combo is...

After a few clicks, Ariane's Advanced Workout for Speed (Week 1) was on the device. It looks like this:

1. Repeat 10 times
   1. Run 2 min @ 6.5 mph
   2. Walk 1 min @ 4.2 mph

The whole thing takes 30 minutes and covers 3 miles. and the Edge is beeping for you telling you stuff like "Speed Up", "Slow Down", "Switch to Run/Walk", "Workout Complete". The full shabang of details is available on Garmin Connect, but here are a few interesting pieces:

Finally

It is quite obvious that I kind of got carried away with this whole post, but it is for the first and last time :)