Well, I’m not sure that workout day vs. non workout day is making much of a difference while I’m off, at least with total calorie burn.  Having said that, I still stuck with the higher calories today, mainly from the post-workout shake.  I’m not sure what my plans are for tomorrow.  Depending on the weather I might become chauffeur for my mother while she goes to 5 or 6 different stores.  This is something I really don’t look forward to - I’m not a shopper. However, if needed, I will do it.  I’m crossing my fingers for a nice weather morning though.

Total calories burned today - 3394 (see, almost exactly the same as yesterday).  Of course, I did spend an extra couple of hours in bed after getting up and putting on the HR monitor. 

Food for today:

Total: 2313 (25% fat, 36% carbs, 37% protein)

Breakfast: egg/egg white omelet, honey oatmeal bread, jam, clementines (333)
Lunch: whole wheat pasta with turkey sausage sauce, apple, ruffles chips (584)
PWO: protein shake, frozen cherries (281)
PM Snack: white chocolate almond cherry bark (220)
Dinner: sirloin steak, corn, butter, salad w/dressing (623)
Late Snack: protein shake, apple (272)

I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 7-9)
Workout B2 (4 of 10)

1: One-arm Dumbbell Snatch - 35e/5, 35e/5, 35e/5, 35e/5
2: Forward Lunge - 55t/5, 55t/5, 55t/5, 55t/5
3: Romanian Deadlift - 165t/5, 165t/5, 165t/5, 165t/5
4: Side to Side Push-up - 5, 5, 5, 5
5: Bent-over Row - 130t/5, 130t/5, 130t/5, 130t/5
6: Dumbbell Alternating Press - 25e/5, 25e/5, 25e/5, 25e/5
7: Negative Chin-ups - 5, 5, 5, 5
8: Seated Russian Twist - 25t/5, 25t/5, 25t/5, 25t/5
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 75 mins
HR monitor: 490 cals, Max: 158 (89%), Avg: 125 (70%)

No PRs here today, but not too bad of a workout. I definitely worked up enough of a sweat. The only real surprise was that I had to drop the weight on the dumbbell alternating press. I had done a 35-lb weight the last time, but today there was no way I was getting that weight up once, let alone 5 times. My shoulder is actually a little sore from the shoveling the other day, so that may have contributed.

This ended up making a lower calorie/lower protein serving than I had expected.  I thinned it down with another 8 cups of beef broth when it was made (as it really was pretty thick).  Next time I might divide it first, adding the beef broth, if needed, when reheating.

A Recipe for Weight Loss: Turkey/Beef Minestrone <— Recipe here

I realized that it’s actually been three weeks since I posted a weigh-in. So, on November 30th I was 253.0 and today I’m 252.6. On the whole this looks good, but when you look at the chart below you’ll see that the last five weeks have been a bumpy ride. The 9-week loss is 8.6lbs (0.96/week) which is usually the ‘number’ I look at to see how things are going overall. At the moment I’m not too impressed with it, but since I’m off the maintenance week and back to normal I’m not going to worry about it at the moment. I’m a little surprised how much I jumped during the maintenance week, however, the last day before that high weigh-in was that party where I drank a lot (and probably ate more than I think I did). So it’s almost certainly a false number. The other little compulsive number I look at is how many days I’ve been ‘on plan’ primarily with food. I still consider the maintenance week ‘on plan’ since I accomplished what I wanted to. So, since my last slip this is day 32 on plan with food.