James Taylor's Greatest Hits, which Drunk Girl abandoned and which I find intolerably saccharine. The Jayhawks' "Tomorrow the Green Grass" gifted by Ashley, highly reviewed but just not my taste. Ditto a few reggae and dancehall mixes. DJ Mark Farina's "Mushroom Jazz Vol. 2". Mix CDs - someday I'mma replace the CD player in the car with something that supports mp3 technology, but meanwhile on the road I'm hooked on gabber/hardcore DJ sets from SoundCloud anyway.
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New low weigh-in of 189#, and though my run wasn't quite up to yesterday's bar, I managed a very respectable first mile at 6.3 to 6.5mph, and a lap at 7.5mph in the mixed-speeds-between-cooldowns part of the show, finishing with 4.0mi / 54:09 and 599 kcal burned.
Today's diet lesson: Peanut butter alone was a mediocre diet choice - too many calories per gram of protein. Slapping a serving between 2 slices of whole-grain bread makes it a little better, but not much; still not a "good" choice for weight loss. However, losing weight has shifted my baselines. According to the About.com daily calorie burn calculator, I now burn 2095 kcal on a sedentary day at 189#, down from 2160 kcal/day at 200#. This shift was enough to knock peanut butter below the "mediocre" index bar, i.e. below the midpoint between "optimum" and "minimal", where "optimum" is the index value at which a given food supports a 1000 kcal daily deficit while supplying the full 75g recommended for moderate bodybuilding, and "minimal" is the index value at which a food supplies only the minimum 55g protein DV while broaching the daily calorie equilibrium point.
That midpoint bar I called "mediocre". Today I added a new bar, the midpoint between "mediocre" and "optimum", and foods that meet or exceed that index value (currently .0520) we'll call "good" diet choices. Prior to today's adjustment for weight lost, bread alone, or the Lean Pockets turkey-bacon-cheese variety, were reasonably "good". Post-adjustment, the Lean Pockets dipped below the "good" bar. Still much better than "mediocre", and of course by picking foods higher up the ladder I can justify the convenience of LPs.
McD grilled ranch snack wraps still exceed the "good" bar. The Wendy's double-stack slipped below the "optimum" bar, although their chili still exceeds the optimum index bar by a very safe margin.