Food & Exercise -- 12/15/2003

Food:

8:45 (home): 3/4 cup Flax Plus cereal, 16g whey protein, 3/4 cup skim
milk

12:00 (work, brought sausage from home, bought salad in cafeteria): 2
links chicken sausage; salad w/ lettuce, tomato, cauliflower, carrots,
cucumber, blueberries, chickpeas, low-fat vinaigrette

3:30 (driving to gym): 3 fiber rye crackers

6:30 (Japanese restaurant): miso soup; Japanese salad w/ ginger
vinegar dressing; 1/8 cup edamame; sushi (1 tuna hand roll, 1 eel hand
roll, 2 pieces flying fish roe; 2 pieces salmon; 1 roll w/ tuna &
avocado); 1/4 orange

11:00 (home): 1 cup f/f cottage cheese w/ 4 tbs sugar-free apricot jam

Totals: 1427 calories, 23g fat (14%), 173g carbs (48%), 153g protein
(43%)

4:00 p.m. -- Exercise:

Bench: 1x10x45; 1x10x65; 1x8x85; 1x2x105; 1x1x115; 3x1x135 (With help
from Tom on the 115 and 135s.) Then did a set of speed reps, not all
the way to lockout (for some additional shoulder work) with 65 lbs. --
did 18 reps.

Machine shoulder presses, parallel grip: 1x10x20, 1x10x40, 1x10x50
(Easy weight. I can't do these properly with dumbbells because of my
shoulder, but the grip on this machine is much easier.)

Alternating sets of cable triceps pressdowns and cable biceps curls:
Pressdowns: 1x10x8 plates, 2x10x9 plates; Curls: 1x8x6 plates, 1x7x6
plates

Machine preacher curls: 1x10x20

Cardio: 30 minutes on treadmill:
1 minute walk
26 minutes run at 4.6 mph, varying incline each minute as follows:
0, 0.5, 0, 1.0, 0, 1.5, 0, 2.0, 0, 2.5, 0, 3.0, 0, 3.5, 0, 4.0, 0,
4.5, 0, 5.0, 0, -0.5, -1.0, -1.5, -2.0, -2.5 (This was two miles
running.)
3 minutes walk

Chris
262/172/??? (Pleased to still be 172 today.)

Chris,

I'm so proud of your weight loss and keeping tabs on your food. Keep it
up!

Paul

"Chris Braun" wrote in message
...
Food:

8:45 (home): 3/4 cup Flax Plus cereal, 16g whey protein, 3/4 cup skim
milk

12:00 (work, brought sausage from home, bought salad in cafeteria): 2
links chicken sausage; salad w/ lettuce, tomato, cauliflower, carrots,
cucumber, blueberries, chickpeas, low-fat vinaigrette

3:30 (driving to gym): 3 fiber rye crackers

6:30 (Japanese restaurant): miso soup; Japanese salad w/ ginger
vinegar dressing; 1/8 cup edamame; sushi (1 tuna hand roll, 1 eel hand
roll, 2 pieces flying fish roe; 2 pieces salmon; 1 roll w/ tuna &
avocado); 1/4 orange

11:00 (home): 1 cup f/f cottage cheese w/ 4 tbs sugar-free apricot jam

Totals: 1427 calories, 23g fat (14%), 173g carbs (48%), 153g protein
(43%)

4:00 p.m. -- Exercise:

Bench: 1x10x45; 1x10x65; 1x8x85; 1x2x105; 1x1x115; 3x1x135 (With help
from Tom on the 115 and 135s.) Then did a set of speed reps, not all
the way to lockout (for some additional shoulder work) with 65 lbs. --
did 18 reps.

Machine shoulder presses, parallel grip: 1x10x20, 1x10x40, 1x10x50
(Easy weight. I can't do these properly with dumbbells because of my
shoulder, but the grip on this machine is much easier.)

Alternating sets of cable triceps pressdowns and cable biceps curls:
Pressdowns: 1x10x8 plates, 2x10x9 plates; Curls: 1x8x6 plates, 1x7x6
plates

Machine preacher curls: 1x10x20

Cardio: 30 minutes on treadmill:
1 minute walk
26 minutes run at 4.6 mph, varying incline each minute as follows:
0, 0.5, 0, 1.0, 0, 1.5, 0, 2.0, 0, 2.5, 0, 3.0, 0, 3.5, 0, 4.0, 0,
4.5, 0, 5.0, 0, -0.5, -1.0, -1.5, -2.0, -2.5 (This was two miles
running.)
3 minutes walk

Chris
262/172/??? (Pleased to still be 172 today.)

On Tue, 16 Dec 2003 01:20:20 -0600, "Paul"
wrote:

Chris,

I'm so proud of your weight loss and keeping tabs on your food. Keep it
up!

Paul


Thanks, Paul. I find that recording and posting what I eat each day
really helps me avoid kidding myself :-).

Chris

Chris Braun wrote:

On Tue, 16 Dec 2003 01:20:20 -0600, "Paul"
wrote:
Chris,

I'm so proud of your weight loss and keeping tabs on your food. Keep it
up!

Paul

Thanks, Paul. I find that recording and posting what I eat each day
really helps me avoid kidding myself :-).

Helps keep ME from kidding myself, too. I eat more than you. Suppose
it could influence the fact that I weigh more? (No, don't answer that!)

Dally