March 13/09

30 minutes on elliptical trainer.

Level 11 on Life Fitness trainer..

Tried to keep my heart rate in the 80% range, but it stayed at around 166 (90%) after the 10 minute mark..

Legs were pretty rubbery after.. LOL

I guess I COULD go to an easier level to get the HR down, but screw it, I'll just suck it up.. I'm not panting or anything..

I got my body fat index calculated today..

I'm back up to 23% (up from 22% in Sept).

Of the 20lbs I've gained since then, 14lbs was muscle..

I went up everywhere in my measurements, except the thigh, where I actually lost half an inch..

Upper Chest: 44.75
Chest: 43.5
Ribs: 41.75
Waist: 41.0
Hips: 44.0
Thigh: 25.0

Biggest gain was my gut.. :(

So yeah, I'll do cardio on my days off, elliptical mostly, to keep my knees from bugging me..

And I'll keep to my 10 minute w/u runs on my workout days..

On my 2 days off from lifting I'll do a long distance run. 3 miles to start with..

I'll stick to 2950 cals on my WO days, 2600 on my days off..

Diet:

1. Bran cereal with milk, blueberries, protein powder, and walnuts

2. 70g waxy maize, 35g protein powder

3. 1.5 cups cottage cheese, 1 cup grapes, walnuts

4. 1/2 cup oats, cup of cottage cheese, walnuts, milk.

5. 1 can of salmon, 1/4 cup of salsa.

6. 1.5 cups cottage cheese, 1 cup grapes, walnuts

Cal. 2750

Protein. 247g.

C 40% , P 36%, F 24%.