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session 117 posted: Tue 2012-07-03 02:19:19 tags: fitness
(per twitter) session 117: 3.3mi / 42m37s. 1.25mi averaging 5.2mph, cooldown, the rest averaging 4.8mph. 535 kcal at 193#.

I was feeling a bit blue that, as recently as Easter (April 8) I knocked out that 30-minute 5K, and here less than 3 months later I can barely hack 1.25 miles over 5mph. But then I remembered, hey, I had nothing to eat all day but a muffin and a few mouthfuls of smilk. So blow me.

An ice cold pint of beer was heavenly. I thought a 3.5-serving can of wild pink salmon would provide a day's supply of protein, or at least close. I thought wrong; each serving is only 12g protein, for a can total of 42g. I know the recommended DV for men is something like 52g. But the current consensus on protein, if it can be divorced from concerns about sat-fat, hormones, preservatives, mercury and BPA, is that the .gov minimum DV recommendations are to survive, not to thrive. An optimal-health DV for an adult male is probably more like 75g for my bodyweight and activity level, and perhaps as much as 114g if I doubled down and hit the gym for 3.3-4mi every day, instead of every 2-3 days.

I don't think I ever looked up precise nutrition values for my 5-bean stew, probably because the ratios change with each dry mix batch. But 15g per cup of cooked beans is fair. Let's call 2 cups a meal - there's 24g right there. Eggs are another great source of protein, one I should probably lean more heavily on. Two 2-egg scramble wraps are a hefty nutritional value at ~50g protein for 1000 kcal.