By the Numbers
- Thread starter Hale
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Hale
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Hiya Cory.
Food calories do seem to be the missing element in my plan. I suppose one reason is that I'm not much involved in the food preparation purchasing or preparation side. My goals are reasonably modest and I've reached them in the recent past simply by being mindful of what I'm putting in my mouth. I also have little faith in the accuracy of the calorie numbers because they depend on accurately measuring weights and volumes and knowing ingredients with precision. I also know that calories burned figures from exercise machines are a best a guess. I could go back to basic physics and try to do a direct conversion of weight lifted times distance to joules and then calories but, what about the weight of the arms on top of the weight in a curl, or in a squat, that the distance raised by the weight below the knee is less than that above. Then there is the whole matter of basal metabolism estimation and how it varies with thyroid levels and body composition. I also know that as my body weight diminishes, the calories per body weight rep will mean less.
I have no faith in or ability to measure either side of the calorie equation with any confidence or consistency but I can set cadence, lifting weight, repetition counts and resistance levels (my elliptical and indoor bike have reasonably consistent magnetic resistance settings). I can count lengths in the pool, steps and distance walked or biked when that happens.
I can reliably measure most of the things I post. According to basic thermodynamics, what I can say about calories with confidence is, for each 3500 calorie deficit, I will be a pound lighter. I know also that the state of hydration, bowels and bladder will put an error bar of give or take a kilo on that number so even though I record weight daily, I only give credence to a running average of the previous 4 days.
I believe that tracking calories will not give me a worthwhile return on my time investment and could easily cause recriminations should I fail on a day. I believe arbitrary daily targets force people to ignore cravings that signify nutritional deficiencies and rebound into excess. My primary concern here is health and fitness and I believe that by pursuing that goal, my weight will find a healthy level.
Food calories do seem to be the missing element in my plan. I suppose one reason is that I'm not much involved in the food preparation purchasing or preparation side. My goals are reasonably modest and I've reached them in the recent past simply by being mindful of what I'm putting in my mouth. I also have little faith in the accuracy of the calorie numbers because they depend on accurately measuring weights and volumes and knowing ingredients with precision. I also know that calories burned figures from exercise machines are a best a guess. I could go back to basic physics and try to do a direct conversion of weight lifted times distance to joules and then calories but, what about the weight of the arms on top of the weight in a curl, or in a squat, that the distance raised by the weight below the knee is less than that above. Then there is the whole matter of basal metabolism estimation and how it varies with thyroid levels and body composition. I also know that as my body weight diminishes, the calories per body weight rep will mean less.
I have no faith in or ability to measure either side of the calorie equation with any confidence or consistency but I can set cadence, lifting weight, repetition counts and resistance levels (my elliptical and indoor bike have reasonably consistent magnetic resistance settings). I can count lengths in the pool, steps and distance walked or biked when that happens.
I can reliably measure most of the things I post. According to basic thermodynamics, what I can say about calories with confidence is, for each 3500 calorie deficit, I will be a pound lighter. I know also that the state of hydration, bowels and bladder will put an error bar of give or take a kilo on that number so even though I record weight daily, I only give credence to a running average of the previous 4 days.
I believe that tracking calories will not give me a worthwhile return on my time investment and could easily cause recriminations should I fail on a day. I believe arbitrary daily targets force people to ignore cravings that signify nutritional deficiencies and rebound into excess. My primary concern here is health and fitness and I believe that by pursuing that goal, my weight will find a healthy level.
Hale
New member
I agree with you LaMa. Keeping my wife content and giving consideration to her preferences has value. I think it would be easy for the manufacturers to more accurately calibrate their machines. My stationary bike, for example could be directly calibrated with a pair of pedal based power meters but the manufacturers seem to have some kind of marketing interest in misleading the public. The bike has Wi/Fi and connects to the internet and can drive a screen that works with Google street view. The frame frame tilts and adjusts resistance in response to grade from the elevation data from Google. You can plot a route and cycle on roads all over the world and do a virtual Tour de France if you wish. Since I have a projector ceiling mounted in my work-out room, I've been a bit tempted to try the features but it requires a subscription based service. I recall reading about software hacks that can be done to access the Google interface without using the subscription service but haven't followed through. Although the timer on the bike is consistent, the cadence reading doesn't match my known accurate metronome exactly. The bike electronics board failed within 11 months of the purchase, under warranty, and the in home replacement was free, but would have cost more than the discounted price I had initially paid for the bike. The bike instructions suggest you turn off the power and disconnect the power from the mains and I now do this compulsively. Although no other electronic devices in the household failed from some kind of voltage excursion, my bike may have had been engineered with marginal components necessitating the advice to keep the bike disconnected when not in use. I've got it connected through a high quality power bar but am watching for a deal on a good sine wave UPS. I hate that the frame is designed to funnel sweat down the frame into the pedal bottom bracket area where the tilt motor is housed as well. I also hate that every time you power the bike up, it reverts to an incline of 0 degrees necessitating readjustment to the 3 degrees that matches the geometry of my body. This causes unnecessary wear and tear on the tilt mechanism which is something that has failed on my elliptical. Overall the engineering is pathetic compared to either of the rowers I've mentioned.
My personal trainer Harvey (HRV) gave me a 9 this morning - to paraphrase: go get 'em it. BP 117/77 - 61 pulse after about 7 hours sleep and 110.7 KG on the scale. I managed a 1:58 rate on the rower for 2537 Metres on the rower and bumped the cadence on the bike by 1 to 78 RPM as planned and the machine reported a few more calories and 313 Watts and 2.7 km distance, or 100 meters further over the 10 minutes. Given that the granularity of the reading is to 0.1 KM and it only ticked over at the very end, I probably won't see another bump with the next 1 RPM increase. Heart rate recovery was 58 with an average rate of 149 and a maximum of 167. I've added a second set of my compound curl to press of 5 reps of 35 lbs and am keeping my 2 sets of 5 push-ups and 10 sit-ups. I'd like to add more because it seems so pathetic, and it would probably be smarter to hit it harder and incorporate rest days for most rapid improvement but my goal is more oriented to life style than quick gratification. I'd love to do some squats, farmer walks and chin-ups but am trying to lay a bit more of an aerobic foundation first. I've over done the exercise thing in the past and tend to get hindered by a rolled ankle or blackened toenail or life in general such as a broken scaphoid.
My plan of missing my mother's baking last night back fired as the in-laws had a plate of cake set for everyone. I had two pieces (a quarter of a 14" pizza) of store bought home baked gourmet pizza to which I added some extra olives and about a 1/2 teaspoon of parmesan cheese. Considering that brunch had replaced breakfast and lunch, the cake could arguably be considered a meal and 2 pieces of pizza really isn't a huge dinner. This morning I replaced my ground flax in breakfast with 1/2 banana in recognition that the grilled cheese at brunch and cake in the afternoon may have bumped the ratio of fat in my diet excessively. If any event, I certainly didn't suffer from hunger or temptation.
I declined additional offers of cake and pizza and didn't join my spouse (hereafter 'Spice') in a vodka ceasar back at home last evening but I don't consider that an acheivement as the choice didn't require effort.
View attachment 25005 View attachment 25006
My personal trainer Harvey (HRV) gave me a 9 this morning - to paraphrase: go get 'em it. BP 117/77 - 61 pulse after about 7 hours sleep and 110.7 KG on the scale. I managed a 1:58 rate on the rower for 2537 Metres on the rower and bumped the cadence on the bike by 1 to 78 RPM as planned and the machine reported a few more calories and 313 Watts and 2.7 km distance, or 100 meters further over the 10 minutes. Given that the granularity of the reading is to 0.1 KM and it only ticked over at the very end, I probably won't see another bump with the next 1 RPM increase. Heart rate recovery was 58 with an average rate of 149 and a maximum of 167. I've added a second set of my compound curl to press of 5 reps of 35 lbs and am keeping my 2 sets of 5 push-ups and 10 sit-ups. I'd like to add more because it seems so pathetic, and it would probably be smarter to hit it harder and incorporate rest days for most rapid improvement but my goal is more oriented to life style than quick gratification. I'd love to do some squats, farmer walks and chin-ups but am trying to lay a bit more of an aerobic foundation first. I've over done the exercise thing in the past and tend to get hindered by a rolled ankle or blackened toenail or life in general such as a broken scaphoid.
My plan of missing my mother's baking last night back fired as the in-laws had a plate of cake set for everyone. I had two pieces (a quarter of a 14" pizza) of store bought home baked gourmet pizza to which I added some extra olives and about a 1/2 teaspoon of parmesan cheese. Considering that brunch had replaced breakfast and lunch, the cake could arguably be considered a meal and 2 pieces of pizza really isn't a huge dinner. This morning I replaced my ground flax in breakfast with 1/2 banana in recognition that the grilled cheese at brunch and cake in the afternoon may have bumped the ratio of fat in my diet excessively. If any event, I certainly didn't suffer from hunger or temptation.
I declined additional offers of cake and pizza and didn't join my spouse (hereafter 'Spice') in a vodka ceasar back at home last evening but I don't consider that an acheivement as the choice didn't require effort.
View attachment 25005 View attachment 25006
Hale
New member
No, Cory, but I have a huge 30 year old nephew who competes throughout Canada and has won overall Gold at a strong man competition in the province of Alberta in his category. He swears by kettlebells and usually wins the heavy carry events.
I have periodically read articles at the t-nation website and found a large volume of information about things like the rapid gains possible from squats, deadlifts and farmers' walk workouts. I think they're the kinds of workout you could readily injure yourself with without guidance and restraint, but it seems I have a potential coach in the family.
I'm not targeting bulk rather, time efficient functional body composition transformation you can gain through these activities.
I have periodically read articles at the t-nation website and found a large volume of information about things like the rapid gains possible from squats, deadlifts and farmers' walk workouts. I think they're the kinds of workout you could readily injure yourself with without guidance and restraint, but it seems I have a potential coach in the family.
I'm not targeting bulk rather, time efficient functional body composition transformation you can gain through these activities.
Hale
New member
Had a good 7.5 hour sleep and Harvey scored me a 7; an all clear to go with the morning workout plan. BP 115/75 - 59. My resting pulse is lower than this, but it's been a while since I've tried to nail it down. During the HRV reading today, it was typically 55 with a low of 52. I generally consider a lower reading in the BP heart rate (59 today) as a sign that I'm not over training in the context of nutrition, rest and hydration. The number is down from a running average of 62 which is encouraging. Weight was 110.7. Kg. I understand that some people like to weigh in at longer intervals than my daily routine because they get lost in daily fluctuations but, I believe they can far more readily get misleading results by having those same variables affect extreme spurious variations at the interval. Taking a running average of a few days reading will level those fluctuations and give more meaningful information sooner. If a person weights 100 Kg and had a typical range of 1 Kg from day to day due to hydration and waste, that person could weigh 99 or 101 on the first weigh in and 99 or 101 on the second Even though your weight didn't budge, you could think that you gained or lost as much as 2 Kg - 4.4 lbs even though nothing changed. The effects of daily variation are statistically leveled and far more meaningful with more frequent daily measures at a consistent time.
Re: the bike - I mentioned the risk of sweat incursion and failed to mention that my measures to prevent damage include wrist and head sweat bands, an 18" multi-speed fan that will pin my ears back at a low level with microfiber cloths tied around areas of potential ingress. I don't need or want all the features on the bike that ultimately make it more prone to failure and costly to repair, but a bit of careful prevention should extend longevity.
Workout was per plan with 141 average and 162 peak heart rate with a 56 recovery. I managed a 2:00/500 rate for 2499 metres rowed, which isn't my best, but a solid number for me. What is useful to note is that I rowed farther and biked 1 RPM harder than on day one which netted and average of 149 and max rates of 173 for an easier effort in terms of heart exertion. Looking at a running average of these numbers, there is a clear trend of improved aerobic fitness. The downside is that it 'felt' harder today than recent efforts. In fact, making breakfast I was a bit addle headed so I had both 1/2 banana and flax in my oatmeal mix rather than one or the other and added my yogurt before the 2nd step of microwaving at the blueberry stage. Brain farts happen to me from time to time, but this was right in line with the fact that the workout seemed hard. The rest of the day is normal so I'm not thinking stroke or anything else but I am making a note to myself. My lower abs are still the limiting factor in push-ups but the sit-ups are becoming an easy set.
Bag lunch by 'Spice' yesterday was 100% whole wheat with canned tuna in water and diced onion and spinach leaves, mixed with in an olive oil mayo, just enough so it didn't seem dry, with raw carrots on the side. Spice included an apple and two oranges that I kept for the next day as I was completely full and probably over ate with just the sandwiches. Today's lunch looks about the same plus a carrot muffin, so I think most of the sandwiches will be destined for the fridge so I can get at the fruit before it expires. I told her when I came home that lunch was excessive and hadn't touched the fruit. Although I sound like I'm complaining, I'm not. I could have prepared by own lunch so am not in a position to complain. If it continues, I'll have enough leftovers at my 'work' that I'll make my one lunch in day or two without lifting a finger.
Dinner was an 8 ounce bowl of gourmet store bought beef barley soup to which she added some beef bouillon. Delicious, but a bit on the salty side. We don't own a salt shaker and haven't bought salt in 20 years and I don't miss it. Growing up, my family used unsalted butter which cost a premium since it doesn't keep as well as salted, and it took me years to get accustomed to the saltiness of the butter that's most universally available. I also had a bit shy of a quarter of the 2nd pizza 'Spice' bought of the kind for the in-laws Sunday. Of course there are leftovers of both ribs and pizza now to deal with. I declined the ice cream drumstick proffered for dessert.View attachment 25013
Re: the bike - I mentioned the risk of sweat incursion and failed to mention that my measures to prevent damage include wrist and head sweat bands, an 18" multi-speed fan that will pin my ears back at a low level with microfiber cloths tied around areas of potential ingress. I don't need or want all the features on the bike that ultimately make it more prone to failure and costly to repair, but a bit of careful prevention should extend longevity.
Workout was per plan with 141 average and 162 peak heart rate with a 56 recovery. I managed a 2:00/500 rate for 2499 metres rowed, which isn't my best, but a solid number for me. What is useful to note is that I rowed farther and biked 1 RPM harder than on day one which netted and average of 149 and max rates of 173 for an easier effort in terms of heart exertion. Looking at a running average of these numbers, there is a clear trend of improved aerobic fitness. The downside is that it 'felt' harder today than recent efforts. In fact, making breakfast I was a bit addle headed so I had both 1/2 banana and flax in my oatmeal mix rather than one or the other and added my yogurt before the 2nd step of microwaving at the blueberry stage. Brain farts happen to me from time to time, but this was right in line with the fact that the workout seemed hard. The rest of the day is normal so I'm not thinking stroke or anything else but I am making a note to myself. My lower abs are still the limiting factor in push-ups but the sit-ups are becoming an easy set.
Bag lunch by 'Spice' yesterday was 100% whole wheat with canned tuna in water and diced onion and spinach leaves, mixed with in an olive oil mayo, just enough so it didn't seem dry, with raw carrots on the side. Spice included an apple and two oranges that I kept for the next day as I was completely full and probably over ate with just the sandwiches. Today's lunch looks about the same plus a carrot muffin, so I think most of the sandwiches will be destined for the fridge so I can get at the fruit before it expires. I told her when I came home that lunch was excessive and hadn't touched the fruit. Although I sound like I'm complaining, I'm not. I could have prepared by own lunch so am not in a position to complain. If it continues, I'll have enough leftovers at my 'work' that I'll make my one lunch in day or two without lifting a finger.
Dinner was an 8 ounce bowl of gourmet store bought beef barley soup to which she added some beef bouillon. Delicious, but a bit on the salty side. We don't own a salt shaker and haven't bought salt in 20 years and I don't miss it. Growing up, my family used unsalted butter which cost a premium since it doesn't keep as well as salted, and it took me years to get accustomed to the saltiness of the butter that's most universally available. I also had a bit shy of a quarter of the 2nd pizza 'Spice' bought of the kind for the in-laws Sunday. Of course there are leftovers of both ribs and pizza now to deal with. I declined the ice cream drumstick proffered for dessert.View attachment 25013
Hale
New member
Yup. I need me a little Spice in my life. She adds flavour to who I am and what I do and helps makes existence enjoyable. She's more intuitive than I, which often leads to broader adventure than being constrained to 'just the facts' would allow. I just occasionally need to dial down the support she provides so I don't get delusional.
Hale
New member
I had a good sleep of at least 8 hours though the anomalous 2 cups of coffee in the 2 hours before bed inspired a trip to the washroom at 2 AM. The fresh ground caffeinated coffee doesn't impact my sleep other than excess bladder volume.
I decided to take a day from 'work' to take care of some loose ends at home, partly because the weather is nasty. Harvey said 10 which is as high as possible. BP read 110/72 - 56 and the scale read 110.3 Kg after a morning coffee. The decision not to go out to work this morning had me forget to weigh in first.
I managed a 1:54/500 meter rate for 2615 meters and the planned bike and elliptical for the combined 30 minutes. Average pulse of 148 with a max of 164 for the duration followed by 55 recovery 2 minutes post. My mini resistance routine is getting easier and it has become apparent to me that my poor push-up number is attributable primarily to abs and plank strength rather than arms or chest.
Numbers are headed in the right direction except perhaps heart rate recovery (HRR), which remains good. Studies have shown that HRR under 22 are correlated with risk of heart attack and high numbers with aerobic fitness. If you follow the recommendations, I could test this by working out at 60% of 220 - age, or 95 BPM and need to recover down to under 73 in 2 minutes. If you're 90 and exercise up to a rate of 78, you'd have to recover below 56 which might be below your resting heart rate. I guess I'd have to agree that a 90 year old might be more prone to a heart attack, but not in the arbitrary manner suggested by the metric. The studies should perhaps evaluate risk as a proportion of recovery based on heart rate reserve.
Lunch yesterday was tuna sandwiches as before, but this time I ate the two oranges, apple and carrots before having 1 of the two sandwiches. It looks like more than two because Spice likes her food dainty sized. The 2nd remains in the fridge at work for tomorrow.
Dinner was pea soup made of frozen sweet green peas with onion, organic golden beets, some coconut milk and a sprinkle of parmesan. It could have benefitted from bits of the pork rib leftovers added into the mix, but a bowl and a half chased by an ice cream drumstick dessert did the trick. View attachment 25017
Now I'm off to make my oatmeal for a later than usual breakfast.
I decided to take a day from 'work' to take care of some loose ends at home, partly because the weather is nasty. Harvey said 10 which is as high as possible. BP read 110/72 - 56 and the scale read 110.3 Kg after a morning coffee. The decision not to go out to work this morning had me forget to weigh in first.
I managed a 1:54/500 meter rate for 2615 meters and the planned bike and elliptical for the combined 30 minutes. Average pulse of 148 with a max of 164 for the duration followed by 55 recovery 2 minutes post. My mini resistance routine is getting easier and it has become apparent to me that my poor push-up number is attributable primarily to abs and plank strength rather than arms or chest.
Numbers are headed in the right direction except perhaps heart rate recovery (HRR), which remains good. Studies have shown that HRR under 22 are correlated with risk of heart attack and high numbers with aerobic fitness. If you follow the recommendations, I could test this by working out at 60% of 220 - age, or 95 BPM and need to recover down to under 73 in 2 minutes. If you're 90 and exercise up to a rate of 78, you'd have to recover below 56 which might be below your resting heart rate. I guess I'd have to agree that a 90 year old might be more prone to a heart attack, but not in the arbitrary manner suggested by the metric. The studies should perhaps evaluate risk as a proportion of recovery based on heart rate reserve.
Lunch yesterday was tuna sandwiches as before, but this time I ate the two oranges, apple and carrots before having 1 of the two sandwiches. It looks like more than two because Spice likes her food dainty sized. The 2nd remains in the fridge at work for tomorrow.
Dinner was pea soup made of frozen sweet green peas with onion, organic golden beets, some coconut milk and a sprinkle of parmesan. It could have benefitted from bits of the pork rib leftovers added into the mix, but a bowl and a half chased by an ice cream drumstick dessert did the trick. View attachment 25017
Now I'm off to make my oatmeal for a later than usual breakfast.
You know what´s good in pea soup made from fresh/frozen green peas? Smoked salmon. You only need a tiny bit and it´s amazing. Plus a poached egg if you have the time... So good! But then again: pork rib leftover would be good with anything, too 
Sounds like you´re doing very well with your exercise, by the way. Good work!
Sounds like you´re doing very well with your exercise, by the way. Good work!
Hale
New member
LaMa: Thanks for the kind comments and suggestions. We have smoked salmon in the fridge, and a bag of large prawns (of ill defined provenance, but a generally reputable grocer) in the freezer in addition to those ribs.
I was late to make oatmeal only to be confronted with a stir fry on a rice bed that might have benefitted from a meat addition. Spice is onboard. Details tomorrow.
I was late to make oatmeal only to be confronted with a stir fry on a rice bed that might have benefitted from a meat addition. Spice is onboard. Details tomorrow.
Hale
New member
Thanks Cory. I'm still getting a handle on your thread with school, high altitude balloons and such. I've always had a fascination with things that fly.
Spice sent me the soup photo as she was preparing it. She likes her photos with intensified colors and contrast. Just another reason the name fits I suppose. Still not that far off of what it looked like in the flesh, or rather, without. My mother made/makes split pea soup with ham and ham bones with some regularity and it always hit the spot. Bacon doesn't do it a disservice either....
I'd rather be killing the exercise than the converse. The early progress is steady and fairly easy and I know at some point I'm going to have to shift to more weight and I find that trying.
Spice sent me the soup photo as she was preparing it. She likes her photos with intensified colors and contrast. Just another reason the name fits I suppose. Still not that far off of what it looked like in the flesh, or rather, without. My mother made/makes split pea soup with ham and ham bones with some regularity and it always hit the spot. Bacon doesn't do it a disservice either....
I'd rather be killing the exercise than the converse. The early progress is steady and fairly easy and I know at some point I'm going to have to shift to more weight and I find that trying.
Hale
New member
Day 11. HRV: 9. BP: 113/72-55, 109.3 Kg, 8 Hr sleep.
Entered the dungeon torture chamber and followed the planned routine. Rower said 1:59/500 for 2501 Metres. You can see the rate number is really 2:00 but the wee number cruncher brain doesn't have the sense to round up/down and does some truncation for the read out. There was a larger differential in the graph between elliptical and bike which is a pretty clear sign I should ramp up the cadence on the bike next week. Average/max pulse: 149/167 with 59 HRR.
I have a little metronome that I use to follow so there is some consistency in the cardio that will make trends identifiable. It's not much bigger than the watch part of a chunky wrist watch, has a head phone jack and a blinking LED so you can follow the beat with it muted. At a local music store, the nearest comparable device cost near $60.00 but I was able to get one from Amazon for under $3.00 with free delivery on my buddy's Prime account. I had an metronome app on my phone but it just inhaled phone batteries and displaced music play and video casting functionality.
I can't fathom why a higher end exercise bike wouldn't have a metronome feature built in. Ditto my older elliptical (which has 'iFit' internet program capability). The elliptical has led segment displays that cycle through heart rate (if you hold the sensors), cadence, total revs, slope, resistance, calories and time. On both machines, the display drifts and lags the pace so it functions as a guide, and only as intermittently displayed on the elliptical. I like to follow the metronome blink so that I'm on the down stroke on my left for 5 minutes and on my right for 5 minutes to reduce development of imbalances. I've counted my steps and the elliptical, at 65 blinks/min for 10 minutes always reads either 660 or 661 total revolutions when I count 650. What could be easier to implement than an accurate revolution count? It's almost impossible for a cheap optical or hall effect sensor to give an incorrect number of pulses. How is it possible to be both consistent and wrong. I think I"m calling my workout area a torture chamber primarily because the lack of thought going into the design of these machines should raise the blood pressure of anyone who even looks at one of them.
I skipped work yesterday so got going a bit later than usual and wound up skipping breakfast as a result. I wasn't hungry, but often eat out of habit or in something like 'plate clearing mode', where there's a disconnect between what my body is trying to tell me and what I'm paying attention to. It's one reason that having a kind of set breakfast works for me. I know I can maintain, gain or lose weight with that standard breakfast and it sets a reasonably healthy control so I have fewer variables to contend with. I would have eaten breakfast but an early lunch was presented to me.
Spice stir fried some pea pods, asparagus, carrots, orange segments in a fish sauce, ginger paste and soy sauce mix. I assume some olive oil as well, but I don't know. She prepared some quick white rice with the contents of a tin of coconut milk and I ate most of what you see in the picture. Some prawns would have been bonus.
View attachment 25024
She had half of hers so I see a leftovers lunch with the remnants in the near future.I had an apple and an orange when I became aware of actual hunger. Dinner was left over ribs and leftover tomato bisque soup. Decidedly light on vegetables. I wound up eating only one of the two chunks of ribs depicted.
View attachment 25025
I declined to join Spice in a vodka ceasar but had 4 Ritz (allegedly 100 Cal/6) crackers and a big carbonated water with ice in front of the TV in the later evening and this morning started with a bog standard oatmeal medley.
Entered the dungeon torture chamber and followed the planned routine. Rower said 1:59/500 for 2501 Metres. You can see the rate number is really 2:00 but the wee number cruncher brain doesn't have the sense to round up/down and does some truncation for the read out. There was a larger differential in the graph between elliptical and bike which is a pretty clear sign I should ramp up the cadence on the bike next week. Average/max pulse: 149/167 with 59 HRR.
I have a little metronome that I use to follow so there is some consistency in the cardio that will make trends identifiable. It's not much bigger than the watch part of a chunky wrist watch, has a head phone jack and a blinking LED so you can follow the beat with it muted. At a local music store, the nearest comparable device cost near $60.00 but I was able to get one from Amazon for under $3.00 with free delivery on my buddy's Prime account. I had an metronome app on my phone but it just inhaled phone batteries and displaced music play and video casting functionality.
I can't fathom why a higher end exercise bike wouldn't have a metronome feature built in. Ditto my older elliptical (which has 'iFit' internet program capability). The elliptical has led segment displays that cycle through heart rate (if you hold the sensors), cadence, total revs, slope, resistance, calories and time. On both machines, the display drifts and lags the pace so it functions as a guide, and only as intermittently displayed on the elliptical. I like to follow the metronome blink so that I'm on the down stroke on my left for 5 minutes and on my right for 5 minutes to reduce development of imbalances. I've counted my steps and the elliptical, at 65 blinks/min for 10 minutes always reads either 660 or 661 total revolutions when I count 650. What could be easier to implement than an accurate revolution count? It's almost impossible for a cheap optical or hall effect sensor to give an incorrect number of pulses. How is it possible to be both consistent and wrong. I think I"m calling my workout area a torture chamber primarily because the lack of thought going into the design of these machines should raise the blood pressure of anyone who even looks at one of them.
I skipped work yesterday so got going a bit later than usual and wound up skipping breakfast as a result. I wasn't hungry, but often eat out of habit or in something like 'plate clearing mode', where there's a disconnect between what my body is trying to tell me and what I'm paying attention to. It's one reason that having a kind of set breakfast works for me. I know I can maintain, gain or lose weight with that standard breakfast and it sets a reasonably healthy control so I have fewer variables to contend with. I would have eaten breakfast but an early lunch was presented to me.
Spice stir fried some pea pods, asparagus, carrots, orange segments in a fish sauce, ginger paste and soy sauce mix. I assume some olive oil as well, but I don't know. She prepared some quick white rice with the contents of a tin of coconut milk and I ate most of what you see in the picture. Some prawns would have been bonus.
View attachment 25024
She had half of hers so I see a leftovers lunch with the remnants in the near future.I had an apple and an orange when I became aware of actual hunger. Dinner was left over ribs and leftover tomato bisque soup. Decidedly light on vegetables. I wound up eating only one of the two chunks of ribs depicted.
View attachment 25025
I declined to join Spice in a vodka ceasar but had 4 Ritz (allegedly 100 Cal/6) crackers and a big carbonated water with ice in front of the TV in the later evening and this morning started with a bog standard oatmeal medley.
Hale
New member
LaMa: Taking pleasure in the suffering of others isn't in keeping with your public persona. Thanks for the empathy though. There's solace in knowing you're not the only one. Wouldn't it be something if manufacturers spent some effort making products there was a demand for rather than driving up costs focusing on creating market demand for features buyers weren't aware they didn't need.
I've yet to exhaust the topic but don't want to be a TMI (too much info) wind bag, at least in any one post.
I've yet to exhaust the topic but don't want to be a TMI (too much info) wind bag, at least in any one post.
feelinggooder
New member
I'm liking the geek out over stats. Looks like some solid workouts with lots of compound movements to get lots of benefit out of the efforts. Looking forward to tracking your progress.
-Cory-
Well-known member
Dear god, I hope you aren't reading my whole thread. That beast is like 50 pages long at this point!
I know exactly what you mean about "clear your plate mode." It's a lot of what has made me fat. I have also found it helpful to sort of have some preset meals. As I've gone on, the number has expanded quite a bit but my diet has remained fairly formulaic in terms of how many calories I eat at breakfast, lunch, and dinner.
I know exactly what you mean about "clear your plate mode." It's a lot of what has made me fat. I have also found it helpful to sort of have some preset meals. As I've gone on, the number has expanded quite a bit but my diet has remained fairly formulaic in terms of how many calories I eat at breakfast, lunch, and dinner.
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