ChrisComedy's Logboek, 10 sep 14

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Seven hours of solid sleep, with no wide-awake episodes. After cooling down, we're headed for a warmup. It was pretty swampy this afternoon. Morning plank. Ten minutes on the Air Walk Trainer first thing in the morning to burn off glycogen.

Today is a down day (500 calories) on the Alternate-Day diet (intermittent fasting, 4:3). I'm doing a lot of cardio today before transitioning to a new strength training program tomorrow. Less cardio tomorrow. I don't want to lose any momentum and progress from the weight lifting I've already done. I've decided to switch from the whole body conditioning dumbbell program I followed, outlined in the magazine/book, "Complete Guide to Dumbbell Training - the no-fuss route to your best ever body" from Dennis Publishing, to a weight lifting program more suited for my demographic: older and deconditioned. The publication is aimed at younger bodybuilders. The third month was too intense for me so I did a slower version.

Cardio: two hours and 15 minutes on the Air Walk Trainer, 262 steps.

Relaxation: 25 minute nap.

"Strength Training for Seniors: How to Rewind Your Biological Clock" by Michael Fekete arrived. I skimmed through it. It looks as if it has a lot of good advice, but it's more fitness-oriented than a whole body conditioning dumbbell program. It does have a whole body conditioning program, but so does "Age-Defying." I'll eventually read it but for now I think I will stick with "Age-Defying Fitness," partly because "Age-Defying" covers more dimensions, partly because it's written by physical therapists, partly because I'm already working with it to some extent. "Age-Defying is more comprehensive (almost 300 pages). "Age-Defying" has an extensive series of checklists you complete yourself for an overall evaluation whereas "Rewind" suggests you get evaluated at a Y. The good news is that "Rewind" has a section devoted to exercises with a stability ball which I already have.

I suppose I could synthesize a program by bolting components from different books together, but it's simpler just to stick with one book, one program. I don't want to flit from regimen to regimen. In Linux, this called "distro hopping." I think I'll make more progress by sticking to one regimen. I was doing a leg-strengthening program that combined exercises from two different books, "Age-Defying Fitness" and "Weights for 50+." Some of the exercises are duplicated somewhat so I may have been overtraining. Also, I want to be careful to wait 48 hours before doing another session of weight training so I don't overtrain.

I got somewhat sidetracked by the transition to the fat grips, but now I want to focus on increasing reps and weight now that I'm going to be doing weight training from "Age-Defying Fitness."

The blue light blocking glasses arrived. I decided I would start wearing them at sundown.

Another pound of nonfat milk arrived. I think I'm going to go ahead and order a 4.4 pound bag rather than continuing to order piecemeal. I'm using it at a fairly rapid rate because I mix the milk with the whey protein and the Slim-Fast. It's a major source of protein for me. I don't have to keep in the bag. I'm accumulating Body Fortress containers that I can use. I've been using an immersion blender to blend the milk and it does a much better job than blending by hand.

Bekijk Dieet Kalender, 10 september 2014:

617 kcal

Vet: 18,88g | Eiwit: 49,71g | Kolhy: 69,76g. Ontbijt: Fiber Choice Sugar Free Assorted Fruit, Planters NUT-rition Heart Healthy Mix. Lunch: Milk (Nonfat), Body Fortress Super Advanced Whey Protein - Strawberry (34g). Snacks/Andere: Mom's Best Naturals Crispy Cocoa Rice. meer...