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Six-and-a-half hours of solid sleep with no wide-awake episodes, one half-hour of drowsing while listening to podcasts.
Morning plank. Eight minutes first thing in the morning on the Air Walk Trainer to burn off glycogen. The Striiv smart pedometer showed I did three steps. So much for yesterday's comment about its accuracy with the trainer. I was thinking about ditching the Smart Health watch and pedometer, but I forgot that I use it to time some exercises. The Striiv shows the time, but it's awkward to take it off the belt to refer to it. I will continue to use both and use the larger number of steps in recording.
Today is an up day on the Alternate-Day Diet (4:3) which means I can eat all I want. I'm in the process of finishing my last tube of Pillsbury artisan pizza crust, which is loaded with sodium, 370 mg per one-sixth slice. I'm going to find an alternative, even if it means making my own. I forgot that today was supposed to be the first of two down days - oops. I may take two down days later next week.
Time to get back to strength training. I tried the regimen suggested by the Striiv smart pedometer, but it's not accurate enough to be usable. I did 50 minutes of cardio on the Air Walk Trainer Wednesday and arrived at a total of 787 steps. I did an two hours and 15 minutes of cardio on the trainer Thursday for 783 steps. At that rate, I would have to be on the trainer for 12 hours to get in 10,000 steps. I'm just going back to 50 minutes a day on the trainer and leave it at that. Maybe if I were using a treadmill the count would be more accurate. Today, I managed to get close to the steps I took yesterday before doing cardio just by walking around the apartment.
Nine minutes of stretching on the mat. Twenty-two minutes of leg exercises with 1 1/4-pound ankle weights on the mat: leg and knee raises, hip abductions, two sets of 10 reps, 25 minutes of leg exercises with ankle weights, leg, knee and toe raises, hip abductions, two sets of 10 reps. Cardio: 50 minutes on the Sunny Air Walk Trainer. Striiv smart pedometer: 1240 steps.
Relaxation: half hour nap.
Thanks to the Body Fortress, I'm hitting my goal of 56 grams of protein a day. I have to wonder how much of my sarcopenia was due to not enough protein. There was a time in my life when I was a quasi-vegetarian, and while I tried to eat complete proteins such as textured vegetable protein and complementary sources, I may not have always hit the mark.
My aunt is going to be in town and taking me to breakfast soon. I'm thinking about giving her the scale. It's new and expensive so I don't want to get rid of it on Freecycle.
Diet Calendar Entry for 05 September 2014:
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1084 kcal
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Fat: 15.76g | Prot: 75.41g | Carb: 170.52g.
Breakfast: Milk (Nonfat), Fiber Choice Sugar Free Assorted Fruit, Body Fortress Super Advanced Whey Protein - Strawberry (34g). Lunch: Private Selection Mixed Fruit, Milk (Nonfat). Dinner: Private Selection Mixed Fruit, Milk (Nonfat), Pillsbury Artisan Pizza Crust, Hidden Valley Oven Roasted Garlic Parmesan. Snacks/Other: Pillsbury Artisan Pizza Crust, Newman's Own Black Bean & Corn Salsa (Medium). more...
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