Oh well, that's in the past now isn't it? I needed a rest day probably, like a real one.
It's hard to eat more when I haven't worked out as much. It's 7PM and I just finished dinner, trying to fit in protein and fiber.
If you’re a body builder, looking to gain muscle multiply your weight by .6-.9, depending. This is how many grams of protein you need a day.
If you’re a cardio junkie, meaning most of your exercise is cardiovascular, multiply your weight by .5-.7. If you’re a long distance, multiple times a week runner stick to .7, if you run a few miles a few times a week stick closer to .5.
If you’re an active adult that doesn’t fall into the two above categories, multiple your weight by .4-.6.
If you’re a lazy bum, multiple your weight by .4.
(source: Matchstick Molly)
I'm an active adult that does a bit of cardio and weights but probably more cardio. Yet, I'd like to gain more muscle so my goal is my weight xs .7 = a lot more than I do. I consume around 75 some days, but according to this, I should aim higher.
I did okay with 70 grams of protein, but clearly, I am not just 100 pounds. I did reach my fiber requirements and almond enough calories. I still have some time.
- 8:30AM 10 almonds
- 9:30AM Salmon + broc + salsa over spinach
- 12:45PM Cranberry sage turkey + spinach + mustard on slice of low carb flaxseed bread
- 3PM Hint of jalapeno chips + 1/2 Luna peanut honey pretzel bar
- 7PM 2 oz chicken + goat cheese on 1/2 low carb high fiber tortilla & PB on the other half
- 9:15PM Fuji apple
Since I had extra time today, I borrowed some books and DVDs from the library.
Finally, I got Beat the Gym. It looked promising, with loads of pictures of how to use the machines - one of my goals.
A few things I learned:
- Max heart rate: 220 - age = 196 (for me)
- Isometric = plank; isotonic = bicep curl where you lengthen and shorten a muscle
- For power, 1-4 reps. For strength, 4-8 reps. For toning, 10-15 reps.
- Replace upright rows with dumbbell front raises.
- Use a staggered stance.
I'll try these out and a couple of workouts from the book.
Cardio & strength workout with dumbbells:
Do 1 set of 10 reps each.
incline dumbbell chest press
bent-over dumbbell row
dumbbell side raises
dumbbell tricep kickbacks
squats with dumbbells
dumbbell stationary lunge each side
10 mins StairMaster
repeat strength circuit
10 mins stationary bike
I won't have time to do this tomorrow unless I skip yoga so I'll need some other options. Off to write those and watch these random movies I rented.