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19 Şubat 2014

inaccurate body fat percentage from body composition scale: 9.2 % (down by .8)

inaccurate waist measurement over navel: 81.6 cm (went down by .2)

blood pressure and heart rate (before getting out of bed): 100/54 - 61 bpm

Today is weight training day. Gonna eat some rice before so I get a good amount of energy and then wait a couple of hours before training. :)

I've just read in Wikipedia that you can get intoxication from eating too much protein without enough fat or carbs (if you'd only eat extremely lean meat and nothing else, for example). The reason is, supposedly, in the absence of carbohydrates or fat as a primary energy source, your liver works too much, through gluconeogenesis, to convert protein into your primary energy source (glucose). They say the only reason why the Inuit don't get protein poisoning is because their diet, though very poor in carbs, is very high in fats (monounsaturated fats in this case), which supposedly saves the liver a great deal of work. The Inuit also don't get some nutrient deficiencies they should have (since they have no carbohydrate sources) due to the fact they get these nutrients from eating fat and raw animal parts, including brain and liver (yikes). (I don't know how they don't get poisoning from the animal derived vitamin A found in the liver though...)

links from where I got this information:

http://en.wikipedia.org/wiki/Rabbit_starvation
http://en.wikipedia.org/wiki/Inuit_diet#Nutrition
http://en.wikipedia.org/wiki/No-carbohydrate_diet

The supposed maximum limit for protein is 285–365 g of protein per day (for an 80 kg person) so, if this is true, this is still not a problem (not even remotely) for any of us unless, that is, we eat only extremely lean meat and nothing else by our own initiative (or we ingest a huge amount of protein shakes, bars, etc). I also have to add that, at least for me, it's difficult to reach as little as 100 g without feeling differences in the digestive system, if you know what I mean lol (if you don't know, I mean flatulence).

They also say the Inuit only get away with eating so much fat and not have problems because the fat they eat is monounsaturated because their position on saturated fats is the standard applied by nutrition these days (which is difficult to know whether it's right or wrong given so much conflicting information heheh)

I should probably add that I'm not considering, in any way, to adopt a diet like this. I was just reading this for information sake ;)

Kilo:	Bugüne kadar kayıp:	Geriye kalan:	Diyet Takibi:
59,1 kg	6,3 kg	3,1 kg	Oldukça İyi

(13 yorum) Haftada 0,7 kg alıyor

18 Şubat 2014

Inaccurate body fat percentage from body composition scale: 9.9 % (went down by .1 % lol)

Inaccurate waist measurement over navel: 81.8 cm (went down)

Blood pressure and heart rate: 98/68 - 54 bpm (this is lying down, before getting out of bed.)

You definitely feel physically better when you're doing weight training but there's no feeling that beats that better-than-coffee feeling after aerobic training! :)

edit: with a little garlic paste and oregano, egg whites are actually not bad! :) It's just too bad I'm using olive oil each time I cook it. I'll possibly try to boil them and see how they taste that way.

edit: I'm going to close the day here. Going to visit the land of dreams :)

Kilo:	Bugüne kadar kayıp:	Geriye kalan:	Diyet Takibi:
59 kg	6,4 kg	3 kg	Oldukça İyi

(5 yorum) sabit kilo

17 Şubat 2014

inaccurate body fat percentage from body composition scale: 10 % (went up)

waist measuring over navel: 82.1 (went down a little - probably due to measuring inaccuracy lol)

edit: oops, I had forgotten blood pressure and heart rate: 105/74 - 65 bpm. I did measure it again right afterwards and got 113/64 - 61 bpm lol so I don't think there is over training.

Also, yesterday, training went really well, which is probably a sign that two days recovery is enough :)

Unfortunately, today I'm not going to be doing indoor cycling because of practical reasons. :P It's been about a week, or more now that I haven't done it but I will eventually restart heheh.

edit: I forgot to thaw chicken breast in the fridge the night before and I don't like to microwave-defrost them because they get half-cooked, half-ice lol so I'm thinking I'm possibly going to eat egg-whites again today to meet the 100 g daily protein goal. Or maybe I'll just eat some sardines and a glass of milk (any cat's dream) and see how many proteins there are still left :). I'm already a little tired today so I'm going to some egg whites and milk since I would need lots more milk with the sardines and eggs :P

Kilo:	Bugüne kadar kayıp:	Geriye kalan:	Diyet Takibi:
59 kg	6,4 kg	3 kg	Oldukça İyi

(6 yorum) sabit kilo

16 Şubat 2014

- very inaccurate body fat percentage from body composition scale: 9.8 % (wow that went up a lot lol)

waist measurement around the navel: 82.2 cm (maintained)

- Blood pressure and heart rate: 102/61 - 59 bpm (this was lower today because I took the reading before getting out of bed, which is the best way to do. I'll try to remember doing it this way from now on.)

Today is weight training day! :) I'll eat some rice now to power the training a little more than last time, then digest for 2 hours or so and then get to it.

Kilo:	Bugüne kadar kayıp:	Geriye kalan:	Diyet Takibi:
59 kg	6,4 kg	3 kg	Oldukça İyi

(6 yorum) Haftada 1,4 kg kaybediyor

15 Şubat 2014

- very inaccurate body fat percentage from body composition scale: 9.2 % (went up)
- waist measurement around navel: 82.2 cm (went up)

d'oh! lol. Tomorrow is another day :)

- Blood pressure and heart rate: 108/79 - 60 bpm

edit: Today I'll do indoor cycling only. I have to see if I'm recovering properly from weight training with 2 days rest first before I try only 1 day rest :)

edit: I'm going to start measuring my blood pressure and heart rate for some time because I've read that they're a good indicator of whether you're recovering properly from exercise or over-training. Luckily, I've got one of those little portable ones so, today's reading is 108/79 - 60 bpm. I've read that a rise in heart-rate of as much as 3 to 4 bpm, from day to day, is normal and doesn't mean over-training so I'll be looking for higher differences than that.

edit: Today I inadvertently (kept forgetting) skipped indoor cycling. Not proud about it but it's no big deal. Tomorrow is weight lifting again and I'll probably cycle the day after :)

edit: either I've gone a long time without eating anything today or I simply forgot that I ate, in fact, something and can't remember it lol. :P I really don't think I ate anything. Those egg whites are not much in the way of taste but they surely make you full. I'll try really hard to remember anything I might have eaten but I think this is it so far :P

edit: Bell pepper and Balsamic vinegar or even cider vinegar, are really a great mouth-watering combination! :)

edit: I really have to start drinking more water! I usually forget after my breakfast's "mandatory" 17 oz (500 mL). They say that, for proper muscle recovery you should get, at least 64 oz (around 1814 mL) a day. So I have to post some memos on Google Calendar or something :)

edit: I managed not to drink milk so far today because of interference with magnesium absorption (my specific issue), but nothing can stop me from drinking milk late at night! Startiiing now! :D

edit: Thanks to the egg whites, I managed to easily get to the daily 100 g protein goal which my recovering muscles will thank me for!

And off to bed I go!

Kilo:	Bugüne kadar kayıp:	Geriye kalan:	Diyet Takibi:
59,2 kg	6,2 kg	3,2 kg	Oldukça İyi

(13 yorum) Haftada 2,1 kg alıyor

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