Body Energy Usage

I ponder macro-nutrition needs a whole bunch. Here’s what I have handy, though my technical references are scattered and omitted.

There’s always a need for roughage, vitamins, and minerals, which come from foods with very low calories/kilojoules. Aside from that, the three main macros have specific needs.

A body needs 125 grams of carbs for your brain/nerves; just under 1 gram of protein per kilo of lean body mass to maintain tissues/muscles; and around 30g of fat for cellular and neurological structures. This is usually around 1200 kcal per day, but varies by person 10-20 percent.

Anything else you eat is either poop, or gets converted to sugar. Sugar is burned if it’s needed immediately for exercise (growing, standing, walking, cardio, whatever, anything other than sleeping). Any sugar that is not immediately needed is stored in muscles as glycogen, up to around 4% of your muscle mass. All sugar past that is turned into fat and stored in our fat cells.

This is where “whole grains” comes into play. If it’s not ground up, it takes longer to break it down. However, if you take grains, and mill them into a powder, IT IS NOT WHOLE GRAINS. Just because there is fiber in the food does not mean it’s slow to absorb. The less processed the food, the longer time period over which it trickles energy into your body. If it’s super processed, it all absorbs very quickly, and your body may have trouble figuring out what to do with it unless you’re depleted already.

This is also where some insulin resistance comes from, and why diabetics have normal sugar metabolism in their muscles during exercise, even if they are short on insulin, or are resistant to it. Resistance is GLUT4 which causes glucose receptors to move to the cell membrane, but exercise does the same thing – muscle is hungry, it asks for more. Muscle is not hungry, it asks for less, even if you try to overfeed it. Where would it put this excess sugar? It can only store so much.

During exercise, your fat cells can liberate about 90% of your weight in pounds as usable calories per hour. For me, it’s about 260 calories. The gap is made up from glycogen in the muscles, which is good for just about 90 minutes. If you exercise hard, and stop at 60, and rest for 30, those 30 mins still use up that glycogen for delayed processes, cleanup, etc.

Eating carbs cannot provide as much energy as glycogen, but it’s the next best thing. Also, if you’re fasting, your glycogen reserves get burned up pretty quickly. Glycogen is 3:1 water to sugar, so this is why the first week of dieting is so awesome. No, that’s not fat. It’s muscle energy.

Any energy deficiency not covered by food will be covered by muscle damage. About the same number of calories can be broken down out of injured muscle cells. For me, this is a total of muscle and fat sourced calories of about 520 calories per hour. If I exercise for 3 hours with no food, then my power output drops to 130 watts, which is about 520 calories per hour.

The best option to limit muscle damage, limit recovery time, and optimize exercise benefits when going for more than your glycoge, is to eat as much every hour as you burn, minus the calories that can come from fat. Staying carb focussed can give more energy, and can be easier to absorb, though for some people, this slows the breakdown of body fat.

Staying fat focussed keeps the fat burn mechanisms running, but it takes twice as much oxygen, which means you’re hear-rate limited. It’s less about muscle conditioning then, and more about cardiovascular improvement.

Staying protein focussed is tougher on the kidneys. The aminos have to be converted for use as fuel, and that’s a lot of extra ammonia to pee out. That can be an issue when dehydration might already be at play.


Three Dinosaur Giraffe Butts, and a shovel

Phrase for 2017-2018 school year is “Three Dinosaur Giraffe Butts”.

The mantra is “Shovel” from grovel from gravel from gratitude.

The shovel head is the size of a spoon, and the handle is 35 feet long, and at a sharp angle. It is designed to move a piece of gravel weighing 18 tons, and about 2cm in diameter.

This is the result of lunch with Khai and Erica.


Calories

This is what SEEMS to make the most sense for me. No *way* is easy, but this seems the least hard.

Energy Plans:

  • Defer first meal until actually hungry (9:30a-12:30p for me)
  • Keep each meal before 3:30pm around 12% of my daily intake.
  • Eat before I get ravenous (around every 2 hours).
  • Try to keep a reserve of about 25% of my calories for the evening.
  • Don’t be TOO aggressive (20% deficit is okay, but 40% is not).

Procedures:

  • Keep extra servings away from my plate/bowl.
  • Split up snack/mini-meals when I’m not hungry.
  • Stay busy (yay computer!)
  • You have to exercise, because your body will reduce your BMR to keep from losing fat reserves.
  • Hungries are worse the day AFTER exercise, so save your calories for tomorrow.

Foods:

  • Lots of broths, leaves, fresh veggies to add bulk, and fill in when I’m STILL HUNGRY!
  • Make sure I get the food groups and vitamins daily / weekly rather than every meal.
  • UMAMI: Your tongue creates Peptide YY it detects meat, glutamate, etc. Reduces hunger by 30% in the lab.
  • VITAMIN A: Hunger hormones are produced by fat cells. Empty fat cells do not get recycled without Vitamin A.
  • VITAMIN D: Vitamin D is blocked by Vitamin A, and is deficient for many indorsy people.
  • CALCIUM: Requires Vitamin D to be absorbed. Prevents brittle bones.

Some days will be better than others. Don’t give up. Keep tinkering.


Italian Cream Cake

Sharon ran across a recipe that looks amazing. It is very similar to my mom’s recipe, except they use melted butter in place of the oil+butter_flavoring; and they use twice as much icing.

reference: https://www.facebook.com/sharon.haney5/posts/10154380633143017
source: http://imjussayin.co/italian-cream-cheese-cake-recipe/

Italian Cream Cheese Cake Recipe

Ingredients
1/2 cup butter, softened
1/2 cup shortening…
2 cups sugar
5 eggs, separated
1 teaspoon vanilla extract
2 cups all-purpose flour
1 teaspoon baking soda
1 cup buttermilk
1-1/2 cups flaked coconut
1 cup chopped pecans

CREAM CHEESE FROSTING:

2 packages (one 8 ounces, one 3 ounces) cream cheese, softened
3/4 cup butter, softened
6 cups confectioners’ sugar
1-1/2 teaspoons vanilla extract
3/4 cup chopped pecans

Directions
In a large bowl, cream the butter, shortening and sugar until light and fluffy. Beat in egg yolks and vanilla. Combine flour and baking soda; add to creamed mixture alternately with buttermilk. Beat just until combined. Stir in coconut and pecans.

In a small bowl, beat egg whites until stiff peaks form. Fold a fourth of the egg whites into batter, then fold in remaining whites. Pour into three greased and floured 9-in. round baking pans.

Bake at 350° for 20-25 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks to cool completely.

In a large bowl, beat cream cheese and butter until smooth. Beat in confectioners’ sugar and vanilla until fluffy. Stir in pecans. Spread frosting between layers and over top and sides of cake. Store in the refrigerator.


For reference, Here is my mom’s recipe, slightly annotated by me. She kept it on a 3×5 card in her recipe box, but it might have been something she got from her mom.

Mom’s Italian Cream Cake Recipe

Ref: http://joshdavis.livejournal.com/1168945.html?view=3701297

Set oven to 350 (preheating)

Cream well:
2 cups sugar
1/2 cup shortening
1/2 cup oil
1/2 tsp vanilla
1/2 tsp butter flavor

Add 5 yolks (emulsifiers), one at a time, and stir after each one.

Once it’s all creamed, add:
1 cup buttermilk

Then, add the dry team
2 cups flour
1 tsp soda
1 cup Angel Flake coconut (Canned is better than dry bagged)

Add the whites
Beat 5 egg whites until stiff
Fold egg whites gently into batter

Bake the cake
Pour equally into 3 round 8″ cake pans.

Bake for 20-25 minutes at preheated 350 degrees F.

Melt and mix the icing in a double boiler
8oz cream cheese
1 stick margarine or butter
1/2 tsp vanilla
1/2 tsp butter flavor

Once melted, add:
1 box powdered sugar

Once smooth, add:
1/2 cup chopped pecans

Cool icing by placing pan/bowl in cold water.

Once the cake is out and cooled, spread the icing between layers, then on the top and sides.

Let set up overnight in the fridge.

Note: Individual slices freeze very well and are extremely tasty while still frozen.


Tasty!

Butternut squash with coconut butter and cinnamon. Best food ever. TYVM slavetrunks, I mean Erica!

Unfortunately, I’m apparently developing a mild allergy to coconut. I have a very slight case of pharyngitis from sleep deprivation, and the pureed coconut texture is the same pattern of sensation as the sparkles I feel since having consumed it with supper.

I better back off, because I love coconut. Don’t want to ruin grated, chunk, and candied coconut just for this magical elixer I’ve survived without until now.

IMG_1258.JPG


2014-06-17 Ladies’ Ride

http://omnitech.net/xaminmo/2014/06/17/2014-06-17-ladies-ride/

Sharon invited Karl, Mark and I to join the Ladies’ ride tonight. I wasn’t sure why at first. Then, the starting group was only 4 ladies and 3 guys, vs 10 last week. I thought maybe it was to fill the ranks. However, it was a pretty hard push. 15mph is not my peak effort, but more than I hoped for a recovery ride. Mark and Amanda bailed at the stop (Lewisville Theatre / art museum). I think maybe she invited us as much for personal competition/drive as anything else.

Anyway, the music was mediocre, but entertaining anyway. I had a couple snow cones, a footlong, water, diet coke, and 1.5 bottles of Cytomax Orange. Some gabbing about bike-tech, phone tech, and SharonMPH (in retrospect, it’s 15% higher than statute MPH). Amanda’s tickled by a lot of my normal, dorky comments, so that makes me happy. (One less groan!) It was funny seeing Kathy, Carol, Sharon and Amanda all doing the WOOT WOOT raver girl sound during one of the songs.

I enjoyed it, but I think the inherent competition (ie have to keep up!) of us guys on the ride defeats the purpose of a ladies’ recovery ride. If we ride faster and keep up, then Sharon rides even faster. We have more testosterone, so we build muscle faster, etc. Having one lady bail and 2 falling off the back when there’s Sharon and 2 guys up front probably isn’t friendly/fun for the non-competitive riders.

Inviting us along implies to me that maybe she’s getting restless with the ladies’ ride. She’s always competing against herself, and pushing to ride faster. She’s got a lot of miles already in her legs, so her ramp-up is equal to someone 20 years younger. I worry that she’ll either drive off the beginner ladies, or bail on the concept of a ladies-only ride within a couple months. HH100 is coming up, you know.

This is just my speculation. I read a lot into things, and despite my portrayal, I really do NOT know everything.

http://ns1.omnitech.net/cycle/
77.5 Rider’s Height (inches)
38.7 Rider’s Age (years)
28.1 Cyclist’s Body Fat (Percent)
264 Cyclist’s Weight (lbs), dressed
32 Bike’s Weight (lbs), with water and tools
15 Average Speed (mph) (add 43% of wind speed here for a SWAG)
16 Wind Speed (mph). Excludes gusts.
20 Miles Traveled
899 Total Ascent
1.333 Hours (calculated)
1925 Food Energy in kCalories ( Net work 457.1 kCal or 0.5316 KWH or 1813 BTU )
398.8 Average Watts

http://connect.garmin.com/modern/activity/523038416
Distance: 19.95 mi
Calories: 1,925 C

Time: 1:18:52
Moving Time: 1:18:28
Elapsed Time: 2:22:20

Avg Speed: 15.2 mph
Avg Moving Speed: 15.3 mph
Max Speed: 30.7 mph

Elevation Gain: 899 ft
Elevation Loss: 899 ft
Min Elevation: 562 ft
Max Elevation: 716 ft

Avg HR: 142 bpm
Max HR: 171 bpm

Avg Power: 399 W
Max Power: 1,300 W
Max Avg Power (20 min): 472 W

Avg Bike Cadence: 77 rpm
Max Bike Cadence: 113 rpm

Avg Temperature: 95.1 °F
Min Temperature: 84.2 °F
Max Temperature: 100.4 °F

http://tpks.ws/GBzU
http://www.strava.com/activities/154898968
http://www.mapmyride.com/workout/611933873/
http://runkeeper.com/user/xaminmo/activity/376074320
http://www.endomondo.com/workouts/359077825/15893321
http://omnitech.net/xaminmo/2014/06/17/2014-06-17-ladies-ride/


2014-03-07 Coppell and Lewisville Ride

Was supposed to ride with Mike out in Justin, but I messed up my schedule (sleep deprivation) and he had a cut-off of 2pm (start at noon or earlier). I barely made it to a 3pm roll near my house. I feel bad about it, but I’m such a zombie that is was probably for the best.

I only had 4 hours sleep and 700 calories today including the ride fuel for this ride. I’m still not hungry, which probably has to do with having between 250 and 360mg of caffeine today.

This ride started into a monster headwind. The new wheels on my bike helped some because they flex less. Also, I re-centered my brakes, which made a huge difference. I didn’t realize how much they were dragging.

I have no idea how the watts is doing. It may be time to buy a power meter and expensive cranks just because.

Distance: 23.61 mi
Calories: 1,675 C

Time: 1:44:07
Moving Time: 1:42:28
Elapsed Time: 2:20:24

Avg Speed: 13.6 mph
Avg Moving Speed: 13.8 mph
Max Speed: 28.3 mph

Elevation Gain: 600 ft
Elevation Loss: 600 ft
Min Elevation: 562 ft
Max Elevation: 720 ft

Avg HR: 141 bpm
Max HR: 175 bpm

Avg Power: 441 W
Max Power: 1,283 W
Max Avg Power (20 min): 538 W

Avg Bike Cadence: 80 rpm
Max Bike Cadence: 123 rpm

Avg Temperature: 64.2 °F
Min Temperature: 61.6 °F
Max Temperature: 74.2 °F

http://connect.garmin.com/activity/456791071
http://app.strava.com/activities/118571467/
http://www.mapmyride.com/workout/500566587
http://runkeeper.com/user/xaminmo/activity/314540061
http://ns1.omnitech.net/cycle/


Home Made Phở

We had home-made Pho and it was great. Next time will be better. Here’s the modified recipe.

SUPPLIES:
8-quart crock pot or heavy-bottom soup pot.
Cheese cloth or spice ball for the bones & spices unless you want to strain it all after.
2.5 pounds of bone-in chicken breasts
8 cups of chicken stock (low sodium if you like).
2 tablespoons of light brown sugar,
2 tablespoons of fish sauce,
a big stick of cinnamon,
10 whole Star Anise,
6 whole cloves,
a 2″ chunk of ginger, peeled and thinly sliced
6 cups of chopped bok choy.
6 ounces of rice noodles. We chose rice vermicelli, but it wasn’t right. I think glass noodles would have been better.
2 cups mung bean sprouts (we skipped)
2 cups fresh basil leaves (roughly chopped)
1 cup fresh mint leaves (roughly chopped)
1 cup fresh cilantro leaves
1 fresh Thai or serrano chili, thinly sliced
1 lime, cut into 6 wedges.

SET-UP
Get out your crock pot, or 8-quart soup pot.

The recipe said 2.5 pounds of chicken, skin removed, fat trimmed, bone in. Use whatever you like though. Bone-in added to the flavor a bunch, but was sort of a mess to clean up after cooking. Maybe debone it first, and put the bones in cheese cloth for the cooking. Beef would also be great. Traditional Pho seems to have thin slices of beef, a variety of cuts, from expensive to cheap. It all tastes good.

The original recipe said 8 cups of low-sodium broth, but it needed salt. Also, stock vs broth… We used stock (more protein, less fat).

Spices to add now:
2 tablespoons of light brown sugar,
2 tablespoons of fish sauce,
a big stick of cinnamon,
10 whole Star Anise,
6 whole cloves,
a 2″ chunk of ginger, peeled and thinly sliced

They said throw the spices in, and fish them out later. I recommend putting them all in cheese cloth or a spice ball.

COOKING
Crock-pot on low for 8 hours or high for 4 hours.
(That’s medium + lid or simmer + lid for a soup pot).

If your bones and spices are in a bag, pull it out now.
If not, then pull out the meat and strain the broth.
Add the broth back to the pot.

Add the following to the broth:
6 cups of chopped bok choy.
6 ounces of rice noodles. We chose rice vermicelli, but it wasn’t right. I think glass noodles would have been better.

Cook on high (crock) or medium (soup pot) for 30 mins.
While that’s going, debone and shred the meat.

OPTIONAL: add 8 cups of water unless you didn’t cook the bones in the pot.
The bone-broth will be strong and flavorful, and you’ll want more liquid with your noodles.

Have these on the side for people to add on their own (or add to the pot with the bok-choy):
2 cups mung bean sprouts (we skipped)
2 cups fresh basil leaves (roughly chopped)
1 cup fresh mint leaves (roughly chopped)
1 cup fresh cilantro leaves
1 fresh Thai or serrano chili, thinly sliced
1 lime, cut into 6 wedges.

After 30 mins, or when the noodles and bok-choy are cooked to your liking, serve.


2014-01-11 Cartwright Ride

Flower Mound to Highland Village to Lantana up HillTop to Hickory to Elm for lunch at Cartwright’s. Most of us met up at the AMC Highland Village. Longest ride was about 45 miles. Mine was about 36. We had a mix of riders and a few extra stops, but overall not too many mechanicals and no lost riders. Food at the restaurant was good, and the route was fun. Was a good workout for me, since I’ve been pretty lazy over this winter break. I’m happy for the warmer weather, but I know my plants are going to suffer through the thaw/freeze cycles.

Anyway, on with the stats.

Distance: 35.98 mi
Calories: 2,193 C

Time: 2:44:25
Moving Time: 2:40:49
Elapsed Time: 5:19:24

Avg Speed: 13.1 mph
Avg Moving Speed: 13.4 mph
Max Speed: 31.0 mph

Elevation Gain: 1,302 ft
Elevation Loss: 1,293 ft
Min Elevation: 532 ft
Max Elevation: 697 ft

Avg HR: 137 bpm
Max HR: 184 bpm

Avg Power: 122 W
Max Power: 1,125 W
Max Avg Power (20 min): 114 W

Avg Bike Cadence: 67 rpm
Max Bike Cadence: 104 rpm

Avg Temperature: 58.9 °F
Min Temperature: 47.2 °F
Max Temperature: 72.4 °F

http://connect.garmin.com/activity/428301423
http://app.strava.com/activities/105631219
http://www.mapmyride.com/workout/460548163
http://runkeeper.com/user/xaminmo/activity/290493791


2013-11-20 Lunch Ride

Just a lunch ride to New China.
My L5/S1 pinched at the beginning, and that sucked. It’s still sore. That never happens.
Big headwind on the outbound, but tailwind on the return.
A little nippy with the wind – should have worn long sleeves.
I pushed fairly hard, but not super hard.
I had hot & sour soup, and 10 crab rangoons.
(normally it’s soup, 5 rangoons, and a lunch portion with fried ride).

Distance: 4.00 mi
Calories: 266 C

Time: 17:46
Moving Time: 17:14
Elapsed Time: 1:41:57

Avg Speed: 13.5 mph
Avg Moving Speed: 13.9 mph
Max Speed: 30.9 mph

Elevation Gain: 151 ft
Elevation Loss: 128 ft
Min Elevation: 567 ft
Max Elevation: 625 ft

Avg HR: 130 bpm
Max HR: 168 bpm

Avg Power: 131 W
Max Power: 1,114 W
Max Avg Power (20 min): 131 W

Avg Bike Cadence: 67 rpm
Max Bike Cadence: 103 rpm

Avg Temperature: 72.8 °F
Min Temperature: 68.0 °F
Max Temperature: 80.6 °F

http://app.strava.com/activities/96247298
http://connect.garmin.com/activity/406852183
http://www.mapmyride.com/workout/434466555/
http://runkeeper.com/user/xaminmo/activity/272859692