Fitness Tuesday – It started so well

As the title says, I started out so well.  In fact, I followed through on the workout through Thursday as per schedule.  Friday, after walking all over the Fiber Event, I copped out on the rest of the workout, then Saturday and Sunday I was sick, so there was very little walking done and nothing on the rest of the workout.  So, I am going to repeat last week’s workout schedule.  I want to do a complete week at it before moving on to the next one.  I am determined, though, to complete it this week.

Here is the week average comparison, though:

Beginning of Week 1                                End of Week 1

3,716 steps/day                                       4,932 steps/day
4 floors climbed/day                                6.6 floors climbed/day
1.23 miles walked/day                              1.64 miles walked/day
1,611 calories burned/day                        1,680 calories burned/day

So, there is an improvement, and since my steps walked Saturday were only 598 due to spending most of the day in bed, I guess I can’t complain for the first week.  But I am complaining.  I can do much better than this.  I have done much better than this in the past.

So, let’s look at food.  Today, my eating plan is:

Breakfast: 12 oz 2% milk, one scoop Chocolate Peanut Butter Swirl Spirutein protein powder, and a banana – 367 calories, 50 grams carbs, 6 grams fat, 25 grams protein, 297 sodium and 1,015 potassium.

Lunch: 1 serving spaghetti squash with organic pasta sauce (no cheese), homemade meatballs, steamed broccoli – 287 calories, 20 grams carbs, 14 grams fat, 20 grams protein, 686 sodium and 318 potassium.

Supper: 1 serving Asher’s “Green” smoothie (from Danielle Walker’s Against All Grain: Meals Made Simple book) – 191 calories, 40 grams carbs, 7 grans fat, 4 grams protein, 90 sodium and 473 potassium.

Snacks: 1 oz pistachios and 2 medjool dates – 220 calories, 40 carbs, 7 fat, 4 protein, 90 sodium and 473 potassium.

Totals are: 1,065 calories, 149 grams carbs, 32 grams fat, 52 grams protein, 1,092 sodium (out of 2,300 max), and 2,495 out of 3,500 needed.  Most people don’t get enough potassium, and getting 3,500 in a day isn’t easy.  Since I have a hereditary potassium deficiency issue, I need to eat more potassium rich foods.  Still, this is far better than I used to eat.  Also, I want to add a scoop of casein protein to the evening smoothie to make it burn slower.  I have ordered some, but it isn’t here, yet.  I’ll let you know how that goes.

As you can see, I front load my calories in the day.  I think this helps me burn them better during the day rather than eating a heavy supper and then going to bed soon thereafter.  Most of the week will be along these lines, but as soon as the casein protein comes in I will add it to the smoothie.  It will add 112 calories, bringing my total up to 1,177.  Since I don’t want to go over 1,200 calories a day, this will work in perfectly.

My weight is still 155, but I am blaming doing nothing exercise-wise Saturday and Sunday.  We’ll see how this next week goes.

Edit:  I received the casein powder in the mail last night and tried it.  It wasn’t bad – reminded me of the taste of hominy, which I love and can no longer have.  Also, I slept very well last night, so the slow digesting casein might become a permanent part of my diet.  I am going to try blending it into a smoothie tonight with fruit, avocado and kale, so, basically, the Asher’s Green Smoothie but replace the apple juice with water and casein.  I’ll let you know how it works.

One Response

  1. Delighted Hands Says:

    Sounds like you have a good plan…here’s hoping for less ripples to rock the boat!

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