Let's get this out of the way first: day three of no wine. Tonight, no whining! Only a few minutes ago, 8:30 p.m., dinner eaten, done with dishes, did I realize I hadn't given a glass of wine a thought yet. I guess that's a breakthrough. The LaCroix water is shining as a substitute.
I was struck tonight, as Anne and I spent our customary hour to 90 minutes weighing-prepping-cooking food for tonight's meal, and much of tomorrow, that our relationship is special, enabling us to flourish when this is one of our primary night-time activities. At least we do all this together. Can you imagine if, in a relationship, one person came home in the evening from the gym, and then spent the next 90 minutes weighing-measuring-cooking-eating, all the while updating their MyFitnessPal log? While their partner was watching TV or otherwise not involved? I'm damn fortunate.
Tonight is a good example; we got home from CrossFit Green Bay about 7:00 p.m. Tired, from a particularly exhausting strict press - deadlift - handstand pushup hour. Driving home we discuss what we're going to eat tonight.
Anne is on a strict plan, with her macros broken down, so she works hard to match her desired numbers each day. I, on the other hand, am chronicling what I do, rather than shooting for specific macro-calorie numbers. In prep for tonight I had gotten a couple pounds of grass-fed ground beef from the freezer, and had made a batch of white rice, as we were low. I always keep baked sweet potato fries and white rice on hand, ready to go. While the rice was cooking this afternoon, I also baked a couple of chicken breasts I'd taken from the freezer. This was in my "free time" hour this afternoon, home from working at the gym, which came after a quick morning workout at Xperience Fitness (every muscle group bodybuilding session).
Never be without quality protein and carbs, already put together the way you like 'em, ready to go. We're tired at night, but devote the time necessary to weigh-calculate-eat what is needed. Tonight I enjoyed a couple of burgers from the grill (with mustard and a dab of relish), and a couple cups of white rice. That's it. My post-workout shake, enjoyed while driving home from CrossFit, contained two scoops of protein, and one scoop of Carbolyze (Species Nutrition). And of course BCAA and creatine peptides (Progenex Amplitude). Oh, and Gaspari Nutrition Carnipure. So this meal came about 90 minutes after my shake.
My eating today was pretty much on point, but a bit more supplement-oriented than my usual. Breakfast was a Best Bar Ever (chocolate peanut butter), while walking the dog. Two hours later I was in the gym, and had my usual shake afterwards. But, I goofed up. I hadn't used Carbolyze in a long time, and added two scoops to my shake, out of habit (I always use two scoops of Build or Vitargo when they are my carb source).
After a few hours of training clients, my big meal was coconut oil-vegetables (2 cups), a half pound hamburger patty and a half cup of white rice. All cooked together in that trusty 10" pan I use several times most day.
How did this all work out today, macro-wise? A damn big (for me) carbohydrate feast, 269 grams! Easily my biggest total since I've been tracking. Protein was ok, 199 grams, and fat was a svelte 61 grams! For those keeping score at home, that's 44% carbs, 33% protein and 23% fat.
Weight this morning was once again 182#, but I am still losing body fat. And people at the gym are beginning to notice.
Yesterday I had a snack meal of non-fat yogurt -chia seeds - chocolate protein powder. Stir together, enjoy with a cup of coffee. Other than that, and some left-over coleslaw from Memorial Day, my food was consistent. No weight-training yesterday, but a good run including some stairs downtown (3x up and down). Ran most of 45 minutes. I feel good about that, after the long draining Murph workout the day before, Memorial Day.
MyFitnessPal informs me my 132 grams of carbs yesterday was 24% of my totals; fat was 105 grams and protein was only 171 grams.
I feel great tonight, other than my neck and shoulders ache from all the handstand pushups. When I get tired I ram my head into the ground too hard, before the kip! But, I'm happy these 61 1/2 year-old shoulders (each has had rotator cuff ruptures one time or another) felt so good tonight.
@gasparinutrition, @speciesnutrition, @progenex