Yes I know today is Thursday but this blog is continued on from yesterday.
This post today will see me summarise a section of the book that offers questions and answers about the deficiency of vitamin D. I hope you don’t feel I have “copped out” by doing this but I believe this is important to understand what the book is all about.
The section comes from the book The Origin Of Overweight and is known strangely enough as ‘Crisps’
This chapter is a question and answer chapter summarising the main points from the book. I have taken a random selection of 15 questions and answers so you can get a more complete idea of the book.
Unfortunately due to copywriter issue I have had to remove the 15 questions. The original author did however come back to me and say she would be happy for us to work together on how the Vitamin D efficiency will have affected me.
This I have agreed to and have decided that it will be my next Huffington Post Blog so please watch this space….
FOOD DIARY: Tuesday 28th July 2015
|Qty||Measure||Food||Calories (gr)||Protein (gr)||Carbs (gr)||Fat (gr)|
|Breakfast||1||45gms||Seriously Nutty Maple, Pecan and Popcorn Muesli||172||3.7||28.4||3.9|
|1||75mls||Semi Skimmed Milk||37.5||2.7||1.4||3.1|
|Lunch||1||Small Bowl||Thick Spicy Chicken, Potato, Peppers and Mushroom Broth||220||19||21||3|
|Dinner||2||83gms||BBQ Salmon Fillets||358||38||7||19.2|
|2||Muffins||Egg, Cottage Cheese And Ham Muffin||260||36||8||8|
So considering this was a food diary from a sedentary(ish) day I am quite happy with how it has totalled up. No excessive carbohydrate consumption and the fats were only high because of the Smoked Salmon so there was no issue there. The Muffins seem to be making a regular appearance in my daily diary since I made them for Tasty Tuesday and the way I am getting through them, I think it won’t belong before I am making some more…. 😉
Yesterday was back to the gym for the middle day of my three season weekly work out, but before I gym’d I took the dog for a good walk to the fields, around the fields and then back again. Lucky boy! I was happy with the pace I managed and kept the heart rate up enough to get a decent reading on the Map My Walk app.
As usual the gym attendance was concentrated on my 25 minutes of cardio followed by my strength training. The cardio as ever was split between exercises and I am pleased to report that I kept the same increased levels on all exercises. The strength training was kept up to the usual intense standard with the following exercises:
- 2 x 30 Reps 30kg Abductor machine
- 2 x 30 Reps 30kg Adductor machine
- 2 x 30 Reps 35kg Abdominal Crunch machine
- 2 x 30 Reps 35kg Lower Back machine
- 2 x 40 Reps 20kg Cable Row
- 2 x 30 Reps 20kg Chest Press
- 2 x 30 Reps 35kg Pec Deck
- 3 x 30 Reps 20kg Tricep Pull Down
- 3 x 30 Reps 8kg (each arm) Bicep Dumbell Curl
- 3 x 30 Standing Oblique 20kg Barbell Twists (15 each side)
- 3 x 30 Standing Russian Oblique Weighted Bar Twists (15 each side)
These exercises added to the walking gave me a pretty impressive calorie burn of 888 as shown in the screenshots:
So all in all a good and active day where I was able to attain a good mixture of food consumed and calories burned and was pleased to see my final days Jawbone Up24 reading of over 13,000 steps as caught in the apps screenshot:
So a rest day for me today and as usual I shall walk the dog (and hopefully a little better than the last straight forward dog walk when my walking pal lost his wallet!) and try to remain active through the day so I still get the benefit of rest but am not completely lazy…!
Stay out of the fridge.