New updated workout, out with old in with new..

[Bonnie]

Well that article clearly wasn't reliable, suppose one out of ten or so isn't bad Thanks les

[Bonnie]

http://www.fi./learn/brain/carbs.html#complex" onclick="window.open(this.href);return false;

This is the page where I found that info.

[Bonnie]

No, its not to much When I did report for class on protein, it mentioned most of what you typed except what GLUTs are ? Just said they are sent to the liver to either aid in enzyme processes within the liver or sent to other areas of the body for use.Most people did their reports from the chapter in the ACE manual, I just used google.I personally find these books for trainers pure basic knowledge when it comes to nutrition.I want to know HOW the food converts in the body & forms the energy used by the muscle.Can't really advise a program without knowing how a person eats, because it WILL affect the outcome of any program.

[Bonnie]

We are allowed to advocate the " Canada food guide " basically if anyone asks me, answer will be six small meals,whole grains, protein & healthy fats.I would be one of the trainers refusing to fill that out The reason I'm trying to learn about the cellular level is because it will pertain to a persons energy level, when I design a program.The more you know about a client, the more efficient path to their goals.I also find nutrition & the human body fascinating & will be taking an extensive nutrition course hopefully in the future.Thanks for the info on GLUTs.

Yeah allison, I kinda thought you knew.That was for anyone who didn't know & was reading this Lifelong injuries suck I'm sure your trainer would give you core work to strengthen that area to at least lessen the situation.We are talking about the lumbar area right ?

Oh & I tried the rolled oats this morning.Added the salt it advised on the package & it tasted like I had taken a swallow of ocean water.You know the one that accidentally gets in your mouth & spit it out & say ew gross ! So I've made a new pot,without.Might I add, the taste is not as tasty as the quick oats, will get used to it I suppose.Going to spend the weekend reading, though today is also cardio day so will post it later.Have a good weekend everyone !

[Bonnie]

Todays workout

HIIT elliptical ( anareobic intervals )

30 secs ..90 secs for 20 minutes
10 mins of treadmill

I am terrified to try these on a treadmill, will alternate machines during the week.Wish I had done them in the a.m, been freezing all day. reading was spent identifying where all the muscles cross joints etc.Hard to believe I already became a weights instructor & didn't really already know this...scary huh.

[Bonnie]

Seriously I am never going to be speedy on that thing, the ramifications of not picking up your foot just ONCE for whatever reason & bam you are wallpaper or have a broken leg etc.I like to run or jog, though speedy stuff either on the ground or some other machine.

[Bonnie]

Umm I may be in good shape, but bones are not quite as strong as yours & I don't bounce well anymore Not sure why exactly that treadmill terrifies me so much but I've a healthy regard for safety You girls have the fun

[fitoverforty]

It's not the intervals that scares me on a treadmill, it is the actual jumping on and off where I have a problem. I don't do that, personally. I speed the treadmill up, run at that speed for the time allotted, then slow back down, never stepping off the belt. If I am really tired after the fast interval, I will hold on to the rails until the treadmill slows down, then let go and continue. I would be terrified to actually step off a moving belt! Do you use your arms to lift your body up off the belt then step off? That would be the only way i could see doing it.

[Boss Man]

I Seen that done many times before, the old hopping off thing and one time a guy did it and ended up hopping back on, lost his footing and was running on his Knees, thne he dragged himself up using the bar at the front and managed to start running properly again.

Funny stuff.

[Bonnie]

Oh I'm well aware how to do it, just saying ALL it takes is one time of inattention or a loose shoe lace etc & your looking at broken bones.I don't have time for injuries So far you have been fortunate & I hope you always will be, me I'm not taking the risk

[Bonnie]

So here goes what I consume on a daily basis..however on workout days there is an additional shake & banana in at mid morning ( meal 2 )

meal 1
shake & 1/2 cup of oatmeal
carb 2 g
sugar 1 g
fat 3 g..1.4 saturated
protein 25 g

Oatmeal
carb 27 g
fat 2.5..sat .5 g
sugar 1 g
protein 5 g

Meal 2
2 mushrooms
1 oz carrot
3 oz cauliflower
1 oz broccoli
2 oz celery
3 oz skinless, boneless chicken breast, frozen low sodium
3 tblsp 7 % sour cream dip 2.25 g sat fat ..4.5 g carb...3 g sugar..3 g protein
1/2 c oatmeal

Meal 3
2 mushrooms
5 cups of green lettuce
2 oz cucumber
1 oz celery
2 oz tomato
3 oz chicken breast
2 pieces of orowheats flax loaf...Fat 3 g..sat .6..poly 1.2..omg 6 1.4..omg 3 .. .2 ..mono.. .6 ..carb 28 g..sugar..2 g...protein..10 g
Dressing 2 tblsp..fat 5 g..sat. .4 ..carb 2 g..sugar 2 g..protein .2

Meal 4 Same as 1

Meal 5
4 oz inside round, fat removed.
4 mushrooms
olive oil 1 tsp..4.5 g fat.. sat .75 g
3 oz broccoli or cauliflower
Salad as above minus the chicken
1/2 c oatmeal

Meal 5 same as 1 ( minus the oatmeal )
I used to have a shake here but prefer food these days.

So books tell me I should consume 2 g of protein per kg maximum,which for me would equal 99 g.Though boss I know you recommend more, I'm curious to know where does extra protein go in the body ? I have read its turned into whatever & urinated out if it is in excess, which would coincide with kidney issues & both instructors have said it is stored as fat, like any other excess would be.I did try & find quinoa at the store, seems they have a whole aisle dedicated to RICE.I read that quinoa is not a cereal or grain, but a member of the tumbleweed family ?..So I posted some leg pictures because it has been focus this month, any nutritional tweaking from you two would be appreciated, oh & I do take wild salmon oil, one a day vitamin & vitamin E & C.

ps..at least 8 oz of water with each meal.

[Bonnie]

They aren't trainers, they are instructors of school & are basically taking it straight from the book, one of them being American counsel on exercise.I'm sure I eat more than 2 g per kg, though I did cut back on " meat " protein, because I wasn't adding in the protein from the rest of the meal, so trying to balance that out, might cost less also Think at this time of the year the veggies are putting me in the poorhouse, not the meat

Correction they are trainers, but teach now, except the last one, she still trains people.

[Bonnie]

Actually I think the book states 1 to 1.8 per kg, that is the most nutrition that we cover, only the basic is allowed in our scope of practice, anything above that, we refer to a nutritionist.

[Bonnie]

Well that information regarding amount of protein is only for the trainers knowledge.The client is only recommended the Canada food guide, nothing else.

Todays workout

weight 107.9

Pull ups
1 x 8/6/6/5
with
Step ups
1 x 10 x 75
1 x 4 x 95
1 x 5 x 95
1 x 6 x 75

Bent semisupinated rows
1 x 10 x 30
1 x 4 x 35
1 x 5 x 35
1 x 7 x 30
with
Dead lifts
1 x 7 x 100
1 x 6 x 110
1 x 6 x 120

Chest DB incline press
3 x 8 x 25

Shoulder press one foot
1 x 6 x 22.5
2 x 5 x 20

Low to high WC with medicine ball
3 x 8 x 10

Planks
3 x 1 minute

Ab curls, bent knee feet crossed
3 x 8

So I've dropped 2 lbs since last Monday, though at least one of those was fluid.The other one I don't know, clearly I eat like a horse & have NOT been carb cycling this week, full on carbs.However when it comes to this oatmeal, I'm wondering when they say example 1/2 cup = 27 g carb, do they mean cooked or uncooked ? With the quick oats I used to measure 1/2 cup..30 g, cook it & eat all of it.Why would they say cooked if half of it is water absorption ? I been splitting this rolled oats cooked in four, from one cup & quite frankly its not filling me up, half might, which would = a true half of a cup of oats, not 1/4 oats plus 1/4 water.

[Bonnie]

Goody otherwise I'll starve