Food & Exercise -- 9/20/2003
 

Food:

8:30 (home): 2 soft-boiled eggs w/ 1 3/4 oz. Healthy Choice ham and 2
slices melted f/f cheese

12:30 (restaurant): 2 small pieces of French bread w/ spinach, cheese,
& artichoke dip (shared with others); salad w/ greens, ~5 oz. broiled
salmon, & f/f balsamic vinaigrette

5:00 (shopping): energy bar

8:00 (home): stir fry w/ 263g mixed vegetables, 5 oz. chicken breast,
2 tsp canola oil, 1 tsp sesame seeds

Totals: 1470 calories, 54g fat (33%), 90g carbs (25%), 142g protein
(39%)

Averages for the week: 1537 calories, 26% fat, 35% carbs, 36% protein

11:00 a.m. -- Exercise (pretty easy day):

Bench: 2x10x45; 2x10x65; 2x5x85

Seated rows w/ pneumatic machine: 1x10x60; 1x10x70; 1x10x80

Combined training -- treadmill and floor:

a) 1 min. walk, 1 min jog
b) 1 min run, 1 min walk, 1 min run, 1 min walk, 1 min run --
increasing speed each time
c) 5 pushups, walking lunge 25 ft, 5 pushups
d) 5 * (30 sec sprint, 30 sec walk) -- increasing speed each time
e) 10 bodyweight squats, 10 leg raises, 10 lateral raises w/ elastic
bands, 10 front raises w/ bands, 5 pushups
f) 1 min walk, 3 min run, 1 min walk

Chris
262/180/???