Friday, December 07, 2012
I indulged a little the last two evenings by having half a bar (1 1/2 oz) of milk chocolate each, which put me over my carb limit for those days by about 25 grams. The temptation shouldn't have been in the house, but I also had been somewhat sleep-deprived this week and when that happens I tend to eat too much.
I saw the results on the scale this morning. My weight was up to 132.8 lbs.
Given that my doctor's appointment to measure progress and body fat is on Tuesday and I know that I won't have much time to exercise tomorrow I decided to keep going as long as I felt good today.
I burnt 1000 calories total.
I started with 25 minutes of uphill walking, changing the elevation from 2 all the way up to 15 and back down to get my pulse up to about 140. Then I did some running intervals getting my pulse up to about 152 during the sprints. After this I spent about an hour working all the muscles in my body other than my shoulders, which had gotten a little sore from swimming last week and this Monday and needed a few more days of rest. All of it was with moderate resistance in 2 or 3 sets with 12-20 reps. The exercises that went better than expected were wall squats. I had no trouble doing 3 of them for 1 minute each. Also my abs seemed noticably stronger. I assume this was a result of my recent free-style swimming.
After that I still had quite a bit of energy so decided to do a little bit on the elliptical, something I don't usually care for. I changed the elevation but mostly focused on working glutes and hamstrings. After 15 minutes of this I still had a lot of energy left and got back on the treadmill, running 2 miles at 4.5-4.7 mph and total time of 26 minutes. This is the pace at which I was running during my training runs when I was running 6 times/week this spring and is much better than I expected, especially at the end of a workout. I'm not sure if the reason is that I am fully keto-adapted or if the conditioning I did in the pool last week paid off this quickly, probably a combination of both.
After my workout I decided to hop in the pool for 20 minutes just to float on my back and enjoy the cool water.
The part I will find out, is whether it is true that in a keto-adapted state the body produces less lactic acid and there is less muscle soreness. I'll be able to report on that tomorrow.
Overall I'm pretty happy with the day, although I did not get much work done. It started dark, rainy and gloomy and turned into a hail and ice storm with high winds and even darker skies, making the gym look very cheerful and bright. I will have to remember this for the next dark day which I know is just around the corner at this time of year.
And to finish up with the nutrion info:
1 cup of decaf with heavy cream for breakfast
1 cup of regular coffee with heavy cream before workout (because I hadn't had enough sleep)
1/2 pound burger minus bun, cheese, or ketchup for lunch after workout
I'm still not hungry but will make myself some veggie soup with beef broth to make sure I get enough sodium
chicken soup with spinach, coconut oil and sour cream
dessert coconut chocolate bar made with 85% dark chocolate, Xylitol, almond butter, coconut oil and coconut flakes