Monday, 7th January

07 January 2008

Physical Measurements

Size Measurements

Weight:		83.0 kg
BMI:		25.3 (Overweight)

This has dropped a bit too fast.

Right Thigh Straight		62 cm
Buttocks		100 cm
Waist Deflated		931/2 cm [+1/2 cm]
Chest Deflated		921/2 cm [+1/2 cm]

These haven’t changed more than could be accounted for by measurement inaccuracy.

Hip/Waist Ratio:

96%

Body Fat

Body Fat:		20.6% (average 19.4%): Bad
Lean Body Mass:		65.9 kg

This is bad. The body fat percentage has’t really changed. That’s LBM (muscle) that’s being burnt.

Cardiovascular Exercise

Base Training

Cycling

Duration:

About 25 kms in 1:04 at 23 km/h

Nudgee Golf Course and back.

I know this is supposed to be our rest day, but it was too nice an evening not to go for a ride. Since it was a rest day, I didn’t push the pace—just floating along at a nice, comfortable pace (perceived exertion between four and six).

That said, I was only a minute slower than the same ride on 17/12, which was a training ride. Although that ride did involve a slow into a fair headwind on the homeward leg, while today there was only a slight breeze against me on the outward leg, I think this indicates some of my cycling fitness is returning.

Flexibility Exercises

Yoga Exercises

Poses

• Bidalasana (Cat)
• Parivrtti Agnistambhasana (Revolved Fire Log)
• Apanasana II (Rocking)
• Maha Mudra (Great Seal)
• Parivrtti Janu Sirsasana
• Eka Pada Rajakapotasana (Pigeon)
• Baddha Konasana (Cobbler)
• Mandukiasana (Frog)
• Ardha Matsyendrasana (Half Lord of the Fishes)
• Shoulder Clock

Duration:

20 minutes

Relaxation

Yoga Exercises

Poses

• Savasana (Corpse)

Duration:

10 minutes

Spiritual Practices

Meditation

Trataka

Focus:		Object: candle
Duration:		10 mins

This is getting a little better. My mind is staying focused for short periods of time, instead of wandering off immediately.

Chant Discipline

Ganesh Mantra

Day 7 (of 40)

Diet

7:30 am		Water		500 ml
7:45 am		Breakfast
		Oats		50 g		191 cal
		Dried fruit salad		20 g		51 cal
		Nibble mix		20 g		89 cal
		Calories				331 cal
		Rating				Good
9:40 am		Water		500 ml
7:45 am		Nuts, seeds and dried fruit
		Nuts and seeds		20 g		120 cal
		Nibble mix		20 g		89 cal
		Dried fruit salad		20 g		51 cal
		Calories				260 cal
		Rating				Good
1:15 pm		Water		500 ml
1:15 pm		Lunch
		Grilled reef fish		232 g		232 cal
		Salad		246 g		43 cal
		Calories				275 cal
		Rating				Good
4:00 pm		Water		500 ml
4:30 pm		Tea
		Banana yoghurt		252 g		286 cal
		Nuts and seeds		20 g		120 cal
		Calories				406 cal
		Rating				Good
5:30 pm		Water		500 ml
6:45 pm		Water		500 ml
7:30 pm		Dinner
		Paprika chicken		190 g		217 cal
		Lentil dhal		200 g		222 cal
		Green beans		100 g		18 cal
		Carrots		100 g		32 cal
		Calories				489 cal
		Rating				Good
10:45 pm		Water		500 ml
11:00 pm		Supper
		Corn thins		12 g		46 cal
		Sardines		92 g		144 cal
		Calories				190 cal
		Rating				Fair

Breakfast would have been better with only the fruit salad in the oats, but unfortunately Sue went and mixed it with the nibble mix. The nuts and seeds didn’t take too kindly to being part cooked, and needed to be added later. This also needs some spices.

Tim wanted a review of our diet today, but I did this two days ago when I noticed patterns emerging, and really have nothing to add since then.

Total Calories:		1951 kCal
P/C/F Split:		32% / 36% / 33%
Protein:		155 g.
Carbohydrates:		178 g.
Sugars:		77 g.
Fat:		71 g.
Saturated Fat:		19 g.
Fibre:		43 g.
Water:		3500 ml.

Gratitude

• Remembering enough about Zercher Squats to be able to find them again five years after hearing about them.
• Our candleabra.
• The wonderful cyclng weather this evening.
• Paprika—a spice I don’t use enough of.
• Living close to the shops.

Today has actually been the hardest day to keep track of. The brain must be in holiday mode.