inaccurate measuring from body composition scale from 9.1% BFP I forgot to measure my waist today :P
Finally the weather has cleared up and the sun is in sight. It doesn't look like it's going to last long though lol. I can't remember the last time I felt so hungry as yesterday. I just couldn't stop eating. :)
edit: I'm reading an interesting article about vitamin D. Here's some important parts:
"...Remember, vitamin D is a fat-soluble vitamin. The more fat cells your body has, the more you may be at risk of a D deficiency, because the vitamin D in your body becomes trapped in those fat cells. When comparing obese and non-obese people, researchers have found those who are obese have 50 percent less vitamin D circulating in their blood than people of normal weight, despite equal sunlight exposure..."
"...As we get older, it naturally becomes more difficult to convert sunlight into D3. For example, when exposed to the same amount of UVB radiation, a person who is 70 years old will make 75 percent less D3 than a 20-year-old..."
"...Let's look at an example. If you're fair skinned, sunburn easily and live in New York City, you would need to spend just four minutes outside on a sunny 4th of July to produce about 1,000 IU of vitamin D, but that turns into 40 minutes on a sunny New Year's Day. Under those same conditions, a person with dark skin would need 16 minutes on July 4 and about 4.5 hours on Jan. 1 to produce the same amount of D3 [source: NIAR]. And on those days with complete cloud (or smog) cover you can only expect about 50 percent of UV to penetrate..."
"... Live above 37 degrees north of the equator -- in the U.S., that'd put you north of Washington, D.C. and north of the Utah/Arizona border -- or below 37 degrees south of the equator, and you probably aren't getting enough UVB exposure to naturally produce adequate amounts of D3 year-round..." - Some articles say that, it's above the 42 º parallel that it becomes impossible to get enough vitamin D through the sun during the day. I live above the 37 º but bellow the 42 º so, depending on the articles I read, I'm either getting enough or not lol.
link: http://tinyurl.com/phlwcu3
This is from another article "...A lack of vitamin D – known as vitamin D deficiency – can cause softening and weakening of bones and lead to bone deformities. In children, for example, a lack of vitamin D can lead to rickets. In adults, it can lead to osteomalacia, which causes bone pain and tenderness..."
link: http://tinyurl.com/m5zc54a
edit: I ended up weight training today with mixed results. This was 2 days rest. I think I'm going to maintain this resting period for some time and see what happens. If I don't get any progress I'll probably add one more day. :) Today I let the calories go beyond the limit again lol. I hope this is somehow mitigated by the weight training lol... I'm taking it very lightly and never taking any set to failure. I'm betting on more frequency instead of more intensity to produce results :)
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59,1 kg
Bugüne kadar kayıp: 6,3 kg.
Geriye kalan: 3,1 kg.
Diyet Takibi: Oldukça İyi.
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2335 kcal
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Yağ: 138,92g | Prot: 118,58g | Karb: 173,06g.
Kahvaltı: Bananas, cherry tomato, goji berries, Water, Pistachio Nuts, Hazelnuts or Filberts Nuts, Cashew Nuts, Almonds, Dried Pumpkin and Squash Seed Kernels, Raisins, Sesame Seeds, Walnuts. Öğle Yemeği: Fried Egg. Akşam Yemeği: Whole Foods Market Goji Berries, Extra Virgin Olive Oil, Mozzarella Cheese (Whole Milk), Arugula Lettuce, Chicken Breast. Aperatifler/Diğer: Cherry Tomatoes, Olives, Cashew Nuts, Granny Smith Apples, Whole Milk, Hazelnuts or Filberts Nuts, Whole Milk, Cashew Nuts, Sesame Seeds, Queijaria Cachopas Queijo de Évora (DOP), Whole Milk, Whole Foods Market Goji Berries, Whole Milk. devamı için...
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Yorumlar
Catch some sun for me. I think starting 5 hours day our weather is supposed to rise to the low 50 and stay there. That would be wonderful because all we have been have is 20 and below. Maybe I can go for a walk!!!! That sounds like a slice of heaven right there. ;)
10 Şub 14 üye tarafından: iamachristianjesusfreak
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I should probably do that today! but it's so cold (for me lol)!! Oh my! low 50s? 20s!! lol I would turn into an ice cube at those temperatures :P I guess this is good in comparison lol. I hope it gets warmer there soon! :)
10 Şub 14 üye tarafından: euheide
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Right now, the temperature here is 13 C so that's 55.4 F but that's still freezing to me lol.
10 Şub 14 üye tarafından: euheide
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I just got 30 minutes worth of sun on my face, enough to make it hot and produce, at least, some vitamin D heheh. It felt good (haven't had that feeling in months). Even in summer I'm not usually the type that's always at the beach. I should probably go more but last summer, for example, I went like 2 times lol...
10 Şub 14 üye tarafından: euheide
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I've read somewhere that this is the best time of day (around 1300 o'clock but it depends somewhat on where you are globally speaking) to get the right amount of UV-b rays to produce vitamin D.
10 Şub 14 üye tarafından: euheide
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And, unfortunately, as enjoyable as it might be to get sun through a pane of glass, protected from the elements and all, you don't get any UV-b that way :P
10 Şub 14 üye tarafından: euheide
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Go outside and read a book and suck up some rays. I love to garden so that's how I get so much sun in the summer. I don't mind sweating but I despise freezing.
10 Şub 14 üye tarafından: iamachristianjesusfreak
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I kind have have an "allergic" reaction to both lolol. I remember when I was a kid, I was more tolerant than usual to both hot and cold, especially hot, but now I'm the opposite heheh :). Having an activity to do outside is definitely a great way to get those sun rays but I've been reading that one must not exaggerate also. There is an ideal amount of time and, after, that, the effects start to be negative :P
10 Şub 14 üye tarafından: euheide
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because of skin cancer etc...
10 Şub 14 üye tarafından: euheide
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it should be 20 min of exposure outside of burning time. here burning time is 9am to 3pm. In most other places it is 10am to 2pm i think.
10 Şub 14 üye tarafından: njashka8
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But Ninaj, the problem is, they say that the uvb rays responsible for generating vitamin D, are best captured precisely between 9 am and 3pm heheh. Those are also the most dangerous times but they say there's a fine line between getting just the right amount of uvbs and vitamin D with it and getting too much and starting to damage your skin. Look at this: "...some studies have found that between five and 30 minutes of sun exposure to your unprotected face, arms, legs or back between the hours of 10 a.m. and 3 p.m. two to three times every week is enough for your body to produce all the D3 it needs..." The problem is, if you get sun out side of this more dangerous period, or if you use sunblock while getting sun during the dangerous period, you'll probably not be getting enough uvbs since sun block also blocks off the uvbs.
10 Şub 14 üye tarafından: euheide
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The quote above was taken from the first link I posted above ;)
10 Şub 14 üye tarafından: euheide
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I mean't to say 10 a.m. (not 9) heheh
10 Şub 14 üye tarafından: euheide
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Interesting about the vitamin D. I also read once that you can get your daily amount just from driving around. It's hard for me because, seriously, as fair as I am 4 minutes could be a sun burn. =/
10 Şub 14 üye tarafından: skwhite
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I probably don't burn as easily as you but I still burn very easily heheh. What I've noticed is that, near the sea, your skin burns much quicker. Probably due to water droplets in the air which augment the sun's power. But yeah 4 minutes is not a lot. :P. This reminded me of that Madonna song: "I'm out of time and all i got is 4 minutes" lol :D
10 Şub 14 üye tarafından: euheide
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Also skwhite, when you say driving around, that must be done with the windows down or else you will get no uvb rays because of the glass :)
10 Şub 14 üye tarafından: euheide
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But yeah, it's complicated with the skin burning and all heheh :)
10 Şub 14 üye tarafından: euheide
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That's one reason why I don't go to the beach much :P
10 Şub 14 üye tarafından: euheide
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Well, I'm off to bed heheh. See ya tomorrow folks!
10 Şub 14 üye tarafından: euheide
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10 Şub 14 üye tarafından: euheide
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