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/???
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