gymgirl's workout journal

[gymgirl]

Saturday, January 20, 2007

cardio:
3 mile run on treadmill at 0.5% incline
800m warm-up at 6.5-7.0
400m at 7.6
400m at 6.3
400m at 7.7
400m at 6.3
400m at 7.8
400m at 6.3
400m at 7.9
400m at 6.3
400m at 8.0
400m at 6.3

warm-up:

power clean: 45lbsx10
snatch: 45x5, 55x3
bb row: 55x5, 65x2
Deadlift: 65x5, 90x3, 100x3

workout:

scheduled crossfit workout was the CFT today, but my legs are spent from squatting heavy and pistols on thursday, so I made a business decision (as pierini would say ) to get back into my cycle, so started back with 5x5. hopefully will be able to get in a 4x8 on monday or tuesday.

5x5 at 90% of max:
*snatch and bb row in circuit, DL done solo at the end

snatch: 55lbsx5
bb row: 65lbsx5

deadlift: 110x5

saw my crossfit gymfriend today, he was doing the CFT and told me about some 'suffer on saturday' workout that happens the first sat of the month at CFNorth. I might be hitting that up come February.lol i feel like i have to train super hard for the next week or so, so i don't make an arse out of myself there.i imagine all these eva's, nicoles and kelly moores there.

400 meters at 8.0 mph! What's next?

Enjoy the rest of your weekend!

[gymgirl]

I am so frusterated. I don't know how to calculate protein/carbs/fat for a recipe. I took a muffin recipe and am trying to figure out the macros after adding in whey protein. How do you do this? The muffin breakdown is:

breakdown per muffin, makes 16
170 cals
5g fat
4g protein
28g carbs

my protein powder per serving is:
120 cals
1g fat
24g protein
3g carbs

so if i add one scoop of whey do i divide 120 cals by 16 and 24 by 16 and 3 by 16 to figure out how many g of each to add to the individual muffin? does that make sense? So if i divide 120 cals by 16 I get 10.6 so lets say 11 so I add an extra 11 cals per muffin? so they are 181 cals now with a scoop of whey? If that is true I have to add like 15 scoops of whey to make these more of a protien muffin? why is this so hard for me? i was never good at those story problems in school. gggggrrrrrrrrr. so frusterating. i already made the muffins with only one scoop of whey, so i'm guessing that didn't do anything for me. my stupid calculations were way off earlier.

The way you explained it gymgirl, you did the math correctly.

So the real question is, how do they taste?

[Rufiedodg]

Originally Posted by gymgirl

I am so frusterated. I don't know how to calculate protein/carbs/fat for a recipe. I took a muffin recipe and am trying to figure out the macros after adding in whey protein. How do you do this? The muffin breakdown is:

breakdown per muffin, makes 16
170 cals
5g fat
4g protein
28g carbs

my protein powder per serving is:
120 cals
1g fat
24g protein
3g carbs

so if i add one scoop of whey do i divide 120 cals by 16 and 24 by 16 and 3 by 16 to figure out how many g of each to add to the individual muffin? does that make sense? So if i divide 120 cals by 16 I get 10.6 so lets say 11 so I add an extra 11 cals per muffin? so they are 181 cals now with a scoop of whey? If that is true I have to add like 15 scoops of whey to make these more of a protien muffin? why is this so hard for me? i was never good at those story problems in school. gggggrrrrrrrrr. so frusterating. i already made the muffins with only one scoop of whey, so i'm guessing that didn't do anything for me. my stupid calculations were way off earlier.

Looking at those abs almost inspires me to go through the same kinds of calculations you are. But not quite!

Admire your enthusiasm Gymgirl

Keep up the good work

Dan

[gymgirl]

wow you are fast, thank you pierini! i use google for everything and i couldn't find anything on how to do the math or better yet how to 1/2 all these weird fractions like 1 2/3... they taste good, but i did the math earlier today before my nap on only 4hours of sleep and i just calculated 1 serving of protein powder would make a muffin 28g of protein, i forgot it was divided by 16. i guess i have to toss this batch and make another with like 15 scoops of whey. grrrrr. they tasted really good too. used all whole wheat flour, which i had never done before. i knew they tasted way too good tobe healthy! guess it's back to the store for me...thanks again for your help pierini!

[CF-OC_gal]

Here's a cheat, go to nutritiondata.com and enter your recipe ingredients into the pantry then create a new food. It will calculate EVERYTHING broken down nutritionwise for you per serving!

[JDR3]

Good looking workout Gymgirl!
You could show up at any CF gym and never make an ass of youself.
Thats the Bottom line on that!

[minime]

throw them out? are u crazy: even if they arent high in protein, they are still healthy, and if they taste good I would say EAT THEM!

great workout btw! do u have any grip issues with 5x5 at 110lb deadlifts? Thats some good deadlifting :

[gymgirl]

GRRRRRRR I HATE MONDAYS.

Dan— glad you find that enthusasim and not crazy talk! lol

Brat thank you so much for that link! i went there and input everything into the pantry along with a few cusom things. I calculated my muffins and this is how they will look with 11 scoops of whey protein:

blueberry protein muffins:

Cals: 240
fat: 6g
sat: 1g, poly3g, mono 2g
carb: 27g
protein: 20g
fiber: 3 g

carbs: 42%
protein: 35%
fat: 23%

this is the same recipe i used this weekend but only put in 1 scoop of whey. i will try them again this weekend and see how they turn out! oh minime, i didn't end up tossing them, b/f came home and ate them! now i know they taste good if he's eating them! he dosne't like anything that tastes 'too healthy'. I had 1/2 of one with my tea last night as my treat! even they are whole wheat, they tasted too good and i felt bad. lol crazy i know.

Oh i also did the same for this smoked salmon chowder i made this weekend. it is so freckin good and rich tasting, i can't believe it is actually not that bad, no cream or anything. just EVOO, low sodium chicken broth and a couple tablespoons whole wheat flour to thicken it.

minime, regarding the grip issues. i definitely had trouble on saturday with 5x5. i didn't break the sets but it was coming close! I think this had to do with the snatches and rows I did right before hand. I usualy don't have too much trouble with grip if I start of with deads stright away. Where you doing yours well into your workout? p.s. my shins are looking AWFUL today.

jdr, thanks for the encuraging words. you are too nice.

well here comes the food: I felt like I was cheating all weekend long, but my macros turned out ok so I'm not going to worry about it.

Food:

Saturday: workout day

carbs: 180g 42%
protein: 131g 37%
fat: 33g 21%

total cals: 1483

Sunday: rest day

carbs: 170g 39%
protein: 132g 34%
fat: 45g 27%

total cals: 1579

[gymgirl]

monday, january 22, 2007

warm-up:

1600m on treadmill at 0.5% incline. started at 6.5 moved up to 7.0
time: 8:54

1 year ago i used to run at 6.3 and 6.5 was pushing it. now 6.5 is my warm-up and i can run a full mile at 7.0!

workout:
i cannot explain how badly i was dreading this workout. i remember how horribly it kicked my butt last time.

Filthy Fifty

For time:
50 Box jump, 24 inch box (bench jumps)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (sub 25lb db)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds(sub 30lbs)
50 Back extensions
50 Wall ball shots, 20 pound ball (12lbs ball)
50 Burpees
50 Double unders

Time: 27:09

last time 12/4/06 was 38:45. almost an 11 min improvement, i am happy with that. i was shooting for 30 min and was plesently surprised to finish when i did. i got a couple of glances at my watch. i know i started KTE at 7min and finished them at 11min. started wall balls around 15 min and burpees at 18 or 19 and after burpees had to run downstairs to hide so i could do double unders started those around 23 min. i had that mental game going on...i was thinking at the beginning (i got that weird buzz/huffing and was only on jumping pull-ups) am i going to make it? then by KTE i thought this is just awful i am doing these in sets of 5 how am i going to finish? then by wall balls i said i better pick up the pace if am going to finish by 30 min. i thought i would need 10 min alone on burpees. i broke those down into 10x5. i was a mess hair flying everywhere, sweat dripping on the floor and people looking at melike i am nuts. then i had to walk downstairs...running was not going to happen for double unders. this girl inturrupts me to ask where i bought my jump rope...lol finally finished and fell to the ground to make a sweat angel. so glad that is over.

then i got home and my tanita scale arrived!!! I got this one Amazon.com: Tanita BF680W Duo Scale Plus Body Fat Monitor with Athletic Mode and Body Water: Health & Personal Care
I was so excited, i got it all programmed then stepped on it.
ok it says 107lbs and 30% BODY FAT! :confused: WHAT? this was on the athletic female setting, then 2 min later on the regular female settting it read me at 108lbs at 22% body fat and 50% water! WHAT? I just weighed myself at the gym 105lbs, and I have tested my body fat with calipers 14% with the hand held thing that sends waves through your body, 15% and my old trainers tanita scale 14%. granted i havent taken my body fat since august or september....but every time i took it in the past year nothing changed, then NOW when I am training and eating harder/better then ever I am 30% body fat? how could i have possibly gained over 50% in BF in less then 6 months? my clothes still fit me just fine...my body feels great...i have no idea what to think. I was so upset but I'm hoping my scale is just messed up. I'm going to try once more tomorrow morning and see what it says. such a bummer i was so happy and pumped after my workout then that stupid scale came. i like 14% much better. i haveno idea what to do.

food:

carbs: 201g 40%
protein: 148g 34%
fat: 50g 26%

total cals: 1785

sigh. seriously i'm really confused as to how this happened.

[JDR3]

Awesome job!!! And to think you would have to wait 20 min. for me to finish.
Very nice on the 24" box jumps.

As for the scale its not accurate. Don't waste your time thinking about it-send the thing back.
I'll say it again, find a place were they weight you under water, it is the most accurate. Get done once a year or every 6 months.
Your body fat is going to change very little over short periods of time.
You are in great shape, don't let this put you in a funk!

[gymgirl]

aww thanks jdr. i need to edit my post, those were bench jumps not box jumps...(there is always one exercise i forget to edit!) i have no idea how high the bench is, but our gym would never have boxes! lol

thanks for the feedback on the scale. i guess i should send the thing back and try not to fret over this. i would like to get my bf tested underwater as you have said. i think that would be cool to do maybe once a year. i was hoping i could use this scale to gauge my bf and weight on more of a weekly basis, like minime does. this thing is getting sent back if i don't throw it out the window of my 3rd floor apartment!

[minime]

woohoo on that filthy fifties time gymgirl: you nailed it!

as for the scale : LOL! as if your bf could be more than 14 look at those abs! jeez you should send that back. 50% body water? mine is usually 60% i think.

I meant to measure up to my knee last night coz i think thats about where the bench comes but i forgot. So i dont know how high a bench is but I bet its not close to 24" i would say more like 16" if i had to hazard a guess. We have no boxes in the gym and there wont be any either. I bet only a really unusual gym would actually have boxes for box jump training. What do they do, do they have a load of boxes, or is it one adjustable height box?!

[.V.]

We all worry about those bodyfat measurements. Too bad none of them are accurate. The key is to be consistantly inaccurate. That's why I use the tape measure. It cost me $0.99 and measured in the same place with the same method is at least consistant.

One of these days, I'm going to go get an autopsy for a true measure. I don't know how I'm going to find out the results though and probably won't be able to share them with ya'll.