jldicarlo's group -- CLOSED (Page 4)

Joel,

Great Schedule.  I am from Texas, live in Tennesee now - makes me miss how when I saw all your races scheduled.

Mike

How are everyone's January goals going?

I am nowhere close to 180.

I'm doing my best to get 30k before I deploy.

And...I can't find the gym until I get there!  

joel.wilkins - 2008-01-14 12:04 PM Wow! I just love Austin. Ran an 8 miler along the Colorado in shorts and t-shirt yesterday afternoon. Actually started sweating it was so warm and sunny! People were everywhere...sad to be back in Dallas today. Here's a link to my Nike+ run. Not sure how well this link will work, but figured I'd give it a try. I'm estimating the run to have only been 8 miles since my sensor seems to give me credit for about .05 - .08 miles per mile I run on the treadmill (i.e.; it tells me I've run a mile whenever the treadmill says .92 - .95)...or maybe the treadmills of the world are just lying to us all!!! http://nikeplus.nike.com/nikeplus/?l=runners,runs,1017086116,runID,...

Austin is a great town.  It is probably the only place in TX I would be willing to live.

Nope the link did not work.   I'm not surprised the measuring thing is off.  Not even GPS is completely accurate.  That's why most road races are measured with one of those wheel things despite all the modern day technology.  Highly accurate.

This is definitely a problem for all of us!

Proven techniques:
1. Meet a friend.  If you know someone else is going to be at the gym it's much easier to get up.
2. Try to get to bed earlier.
3. Promise yourself a reward if you get up early X number of days...then follow through!

Part of it is just getting in the routine.  The longer you let yourself slide the harder it is to get back in the game.  If it's routine, it's more likely to stick.

I hope that helps.  I'm sorry BT doesn't yet offer the "Send Marmadaddy over to your house to jump on your bed at 5am and wake you up" plan.

I am a little lax but trying to get back at it.  Last week was a hard one on diet and workouts.  I did pretty well considering the schedule we had last week with practices and the games.  Food was not the best.  Catered boxed meals for football player portions and type of foods.  Getting caught up at school has taken lots of extra time but I am getting back to a normal healthier diet and working out.

Here's what we had for breakfast every morning in Hawaii.... Rice with seaweed, scramble eggs and 5 sausages....Obviously, I'm a fan of the rice and sausages.

(Big City Diner Breakfast.jpg)

Nutrition is a very tough topic.   A good "wag" (from my former coach) of how much to eat is to take your Body Weight and multiply by 1.1 (so, a 150 pound person would get 1650) then add the average number of calories you expend working out.

So, 150 pound person...base is 1650.

If he does an average of an hour of cardio a day, he could probably tack 500 onto that (running/biking burns more than that, swimming less...you get the idea). for 2150.

2150 would MAINTAIN weight.  To LOSE weight you would have to subtract 500 (for a pound a week) putting us back to 1650.

There are exercise calorie counters online.  What I used to do was take my workouts for an average week and figure out how much I was burning then divide it by 7 to get the amount to add for workouts.

The BT Nutrition logging thing works really well for keeping track of the calories during the day.  It's a bit of a pain in the butt to START...but if you save some common things that you eat all the time as recipes or meals it's one or two click adding to log what you had.

As for what to eat...I'm working with a nutritionist right now and I like the ratio she gave me..but I can't remember EXACTLY what it is.  I know it's 45% carbs...but I don't remember how the fat/protein came out.  I'll get back to you....

That is WAY too low on the protein for an athlete.  WAY too low.  I want to say this nutritionist recommended 45% carbs, 30% protein, 25% fat...but again, I have to remember to look when I get home.  Granted, this is aiming for weightloss...but I don't think it would change by much once it's a "maintenance" program.  When I was able to actually achieve that ratio I was doing pretty good!

I find that many text books tend to be out of date.  These are the same books that tell us to use 220 - AGE to get MHR and use the food pyramid.  We all know that isn't right.... 

My percentages were based upon a well balanced diet for a normal individual's diet....no extra activity, no weight loss.   Yes, the carbs and protein were off for athletes.   Grams/kilogram were right on however for the endurance based athletes.  I got these numebrs from a position statement by the ACSM and ADA published in 2005,  a Journal of Applied Physiology article published in 2004, and from the Applied Physiology, Nutrition, and Metabolism journal published in 2007.  

Hey, Group!

I deploy to the Middle East TOMORROW morning!

Don't worry, I will have plenty of time to be on BT over there!

But it might take me a week to figure out HOW to do that.

So, please be patient.  I anticipate being back in about a week!

See you on the flip side! 

You go girl, represent us well over in the Middle East.   We are so proud of you and your service to our country.

Take care...

I'm back up!  I bet you hardly missed me.

I won't have a computer in my room, so if I don't get back to you RIGHT away please be patient with me.  But I should have fairly consistent internet access from here on out!

How is everyone in the states? I'm really far away right now!

Depending on your reference point....

NEAR(Us)   FAR (Jennifer)

or

Far (US)                      NEAR(Jennifer) 

Yes, that was quick.  Glad you made it there safe.  Prayers to keep it that way.  Ditto on Joel's question...... 

joel.wilkins - 2008-01-23 10:24 AM Wow, that was pretty quick. So, have you found the gym yet?

Oh yes.  First workout was something like 18 hours after landing.   Second workout was this morning.  An hour and forty minutes at the gym!!!

So, that's one January goal made.  No 30k of swimming...the pools are closed.

Just gotta get under 180 now.

Teehee.

I replied to Joel.  Yes, found the gym...and it's pretty sweet!  All the equipment is brand new.  I wish it had a stairmill but one can't have everything!  Free weights and core equipment are a little scarce, but it's definitely going to work for me.  It will take me awhile to get the hang of where everything is...

Um, yeah...you have to pay attention on the stairmill or you WILL trip.  But that thing will BUST YOUR BUTT!  It's SO hard!

I'll take your word for it.  I know my attention level wains so....avoid it, I do.