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Food & Exercise -- 9/3/2004
Didn't go to work today, though I need to get in a day's work sometime
between now and the end of the holiday weekend. (For those in other countries, this coming Monday is a holiday in the US.) Went to the gym early, then to my endocrinologist appointment, then a little shopping, then home, then to dinner at the country club. Food: 8:00 (driving to gym): ready-to-drink chocolate protein shake 12:00 (restaurant, after doctor visit): 1/2 of a large tuna sandwich (1 slice whole grain bread, equivalent to 1 1/2 slices of normal bread, 2.5 oz. tuna, 1 tbsp mayo, a couple of pieces of lettuce and tomato) {This was too huge to eat the whole thing -- brought the other half home & DH ate it.} 2:30 (driving home from shopping): 1 oz. mixed nuts 4:30 (home): 2 slices f/f cheese; 86g ham 7:00 (country club grill room): 1/2 dinner roll w/ butter; 1 cup clam chowder; 5 oz. pecan-crusted broiled rockfish; 1/4 cup mashed potatoes; 1 oz. snow peas; 8 oz. wine Totals: 1560 calories, 57g fat (33%), 103g carbs (26%), 116g protein (30%) 9:00 -- Exercise -- cardio + bench, arms, etc. Cardio program Week 14, Threshold day -- 1 mile run on treadmill, with repeated pattern (1/10 mile at 6.1 mph, 1/10 mile at 6.0 mph) -- This gave me a mile in 9 minutes 55 seconds, my fastest to date. Bench: 1x10x45; 1x10x65; 1x5x85; 1x3x95; 2x5x75 fast Seated DB shoulder press, immediately followed by standing DB lateral raises: 2 x (6x25s shoulder press; 12x7.5s lateral raises) Lying triceps extensions (skull crushers), immediately followed by close-grip press w/ same bar: 6x45 skull crushers, 10x45 close-grip press Standing DB biceps curls: 1x15x15s; 1x15x17.5s Triceps pressdowns, immediately followed by cable biceps curls: 1x8x 5 plates pressdowns; 1x8x 4 plates curls Clean & jerk exercises standing on BOSU ball, flat side down -- all with 15kg/33lb bar -- fun stuff :-) a) 5 front squats b) 1x5 power cleans (except without the jump to change foot position) c) 1x3 power clean followed by front squat d) 1x3, then 1x5 squat clean Chris 262/140/ (145-150) |
#2
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[AF, day 3]
Food: Breakfast: cottage cheese & ham (100 g cottage cheese, 8 thin slices ham) Lunch: scrambled eggs w/ham; light cream and tomato on the side (1 Ts olive oil, 3 eggs, 3 thin slices ham, 1/2 Ts Tamari soy sauce, 1 dash pepper; 1 Tbs light cream, 1/2 tomato dressed w/ salt and black pepper) Snack: cottage cheese w/Splenda (100 grams cottage cheese, a few drops Splenda) Dinner: - tuna w/tomato and light cream (104 grams tuna (canned, drained oil), 1/2 tomato dressed w/salt, pepper and EV olive oil; 1 Tbs cream w/1 dash salt*) - 2 slices of black bread w/ EV olive oil Usually I don't salt much my meals and prefer to use Tamari soy sauce anyway, but this evening I felt this need to salt extra the cream... Perhaps it has something to do with the AF...? Water = 9 cups vitamin C drink Exercise: walking = 1 hr According to Fitday = 51 grams of carbs (1459 calories total), & 136 calories burned through walking. Elly breastfeeding mom of a 10mo, following the balanced low carb WOE Mid July 2004: 195.8 / 184.8 / mini-goal by October 11th: 173.8 to 171.6 lbs sometime in the (distant) futu 150 lbs |
#3
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[AF, day 3]
Food: Breakfast: cottage cheese & ham (100 g cottage cheese, 8 thin slices ham) Lunch: scrambled eggs w/ham; light cream and tomato on the side (1 Ts olive oil, 3 eggs, 3 thin slices ham, 1/2 Ts Tamari soy sauce, 1 dash pepper; 1 Tbs light cream, 1/2 tomato dressed w/ salt and black pepper) Snack: cottage cheese w/Splenda (100 grams cottage cheese, a few drops Splenda) Dinner: - tuna w/tomato and light cream (104 grams tuna (canned, drained oil), 1/2 tomato dressed w/salt, pepper and EV olive oil; 1 Tbs cream w/1 dash salt*) - 2 slices of black bread w/ EV olive oil Usually I don't salt much my meals and prefer to use Tamari soy sauce anyway, but this evening I felt this need to salt extra the cream... Perhaps it has something to do with the AF...? Water = 9 cups vitamin C drink Exercise: walking = 1 hr According to Fitday = 51 grams of carbs (1459 calories total), & 136 calories burned through walking. Elly breastfeeding mom of a 10mo, following the balanced low carb WOE Mid July 2004: 195.8 / 184.8 / mini-goal by October 11th: 173.8 to 171.6 lbs sometime in the (distant) futu 150 lbs |
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