Sunday 1/24/10

I started the day by getting up at 7:00 am and fixing a bowl of oatmeal with a scope of vanilla protein powder and half of a banana. While this might sound a little off it was actually pretty good. The plus side of this breakfast was it had 320 calories, 22 grams fat, 34 grams carbohydrates, and 30 grams of protein. This was eaten 1 hour before the start of my exercise program that started with a 45 minute spin class and then moved on to a 3.1 mile run on the treadmill. This is the protein powder I use Body Fortress 2lb Vanilla Whey Protein and I purchase it at Wal-Mart and the price is reasonable at $14.94 for a 2 lb container. This is also the same protein that I used after my gastric bypass surgery at GBMC in 2008. Post workout I used Body Fortress: Super Whey Protein Shot Fruit Punch Supplement, 17.4 oz for 26 grams of protein, you can find this at Wal-Mart $10.54 for a box of 6 shots. On the way home from the gym I ate a Met-Rx: Peanut Butter Pretzel Big 100 Colossal Meal Replacement Bar, 3.52 oz for an additional 30 grams of protein. You can purchase these bars in your local grocery or pharmacy store and even on the internet. You can see by noon I had 86 grams of protein and was working on consuming water for the day. For dinner I had some barbecue ribs, beans and peas around 4 PM and will be having some wings later while watching the NFC football game.

Yesterday I wrote about the VO2max test that the team was given and wanted to expand a little on the results. The test was using the Rockport Fitness Walking Test and after calculating my results were 43.01 and according to the chart I found for a 51 year old male this is Excellent see the chart below from the Brian Mac sports coach website. This was a surprise to me and I am hoping that maybe I can get to that Superior level.

Age	Very Poor	Poor	Fair	Good	Excellent	Superior
13-19	<35.0	35.0 - 38.3	38.4 - 45.1	45.2 - 50.9	51.0 - 55.9	>55.9
20-29	<33.0	33.0 - 36.4	36.5 - 42.4	42.5 - 46.4	46.5 - 52.4	>52.4
30-39	<31.5	31.5 - 35.4	35.5 - 40.9	41.0 - 44.9	45.0 - 49.4	>49.4
40-49	<30.2	30.2 - 33.5	33.6 - 38.9	39.0 - 43.7	43.8 - 48.0	>48.0
50-59	<26.1	26.1 - 30.9	31.0 - 35.7	35.8 - 40.9	41.0 - 45.3	>45.3
60+	<20.5	20.5 - 26.0	26.1 - 32.2	32.3 - 36.4	36.5 - 44.2	>44.2

 

One more thing before I go while I was running today I had the voice of Lance Armstrong on my iTouch tell me that I had a new personal best for the mile. When I was done it showed me that I ran a mile during my run today at 6:53 pace. This without a doubt is the best I have done and I am confident that I should get a personal best for the 5k on Valentine's Day for the first race of 2010.