Today’s progress
I hit the gym today. I’ve been a little lackadaisical in hitting the gym which would be great except for the fact winter has struck. When I say winter, I mean the English version – dull, damp and decidedly chilling to the bone. It’s not been foggy but that kind of damp, lacklustre effect is permeating the air.
The gym is the obvious place to work around the English weather. Air conditioned, no traffic to fight and there are options; cross trainers, treadmills, rowing machine, spinning and static bikes, low intensity weights.
Last year’s cycling helped me lose weight and now what is left is still too high in fat (35%). If I can turn the fat into muscle and maybe lose another 5kg, I’ll have a much better chance of having readily available stores for the ride and of course be that little bit lighter.
I had a walk through the equipment at the gym. I love cycling and rowing but can take or leave the treadmills. I am aiming for 10.5K steps a day or 10Km, which should leave me in good stead for base fitness.
I did ask about how much protein should be in my diet. I weight 70Kg, so the figure I was given by Brad at Riverhills Spa is 0.8g per Kg, so I should be eating 56g of protein a day.
I am not managing that with my current diet. The obvious thing to do is up my nut and bean intake – kinder to the planet and my cardiovascular system.
As they had a deal on, I had a lovely massage too. Just off for a bath to finish off the relaxing.
Anyone for Brazils?
Analysis of today’s food
To do 100 miles, I am going to need energy and most of that should come from carbohydrates (aka CHO or carbs). Which makes my life much easier – carbs are really simple to count and for each 10g I give 1iu (because that’s how my ratios work out) (or 0.1iu per 1g of CHO).
If a meal has more than 5g of fibre in it, I subtract the fibre from the carb count. Shreddies are my favourite example of that: if I have 40g and milk, I would have 34g of CHO but I only bolus for 29g because that meal would have 5g of fibre.
My diet today:
Which does make it 54% from CHO, 24% fat and 22% protein (54g). Which is probably not too bad.
I’m a little worried about the sodium levels, 2.7g seems a bit high?
Posted: November 27th, 2018 under 42.