Food & Exercise -- 4/22/2004

Food:

9:00 (home): 30g Hi-Lo cereal, 30g All Bran, 22g whey protein, 1 cup
skim milk

11:45 (work, brought from home): energy bar

12:00 (work, from my walking companion): 3 kumquats (insignificant
calories -- just mentioned because I'd never eaten them before
excepted canned -- interesting little things!)

1:45 (restaurant): 1 piece raisin walnut bread (no butter); salad w/
mixed greens, grilled rare tuna, tomatoes, ginger, pine nuts, dates,
vinaigrette

5:15 (during workout): creatine

8:30 (home): 186g turkey meatloaf w/ 3 slices melted f/f cheese &
catsup

Totals: 1443 calories, 43g fat (27%), 155g carbs (43%), 128g protein
(35%)

Exercise:

12:00 -- 3-mile walk (We go pretty fast, and our paths our rather
hilly, so our walks are non-trivial exercise.)

5:00 -- gym session

Shoulder warmups -- various DB raises; overhead squats with broomstick

Sets of power cleans + jerks: (5+1) x 25kg/55lbs; 2 x (3+1) x 30/66; 2
x (1+3) x 30/66

Drop snatches: 1x5 w/ broomstick; 2x3x15/33; 2x3x20/44; 1x3x22.5/29.5

Clean pulls from just below knee: 1x5x20/44; 2x3x30/66; 1x3x40/88;
1x3x50/110; 1x3x60/132; 1x3x65/143

Hammer crunches on Swiss ball w/ 10 lb. DB -- 2x30

A bunch of shoulder stretches

Treadmill: 1 mile run, repeated pattern (1 minute 40 seconds at 4.6
mph, 50 seconds at 6.0 mph)

Chris
262/153/ (145-150)

Congrats on the 1 lb loss, Chris!!

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

9:00 (home): 30g Hi-Lo cereal, 30g All Bran, 22g whey protein, 1 cup
skim milk

11:45 (work, brought from home): energy bar

12:00 (work, from my walking companion): 3 kumquats (insignificant
calories -- just mentioned because I'd never eaten them before
excepted canned -- interesting little things!)

1:45 (restaurant): 1 piece raisin walnut bread (no butter); salad w/
mixed greens, grilled rare tuna, tomatoes, ginger, pine nuts, dates,
vinaigrette

5:15 (during workout): creatine

8:30 (home): 186g turkey meatloaf w/ 3 slices melted f/f cheese &
catsup

Totals: 1443 calories, 43g fat (27%), 155g carbs (43%), 128g protein
(35%)

Exercise:

12:00 -- 3-mile walk (We go pretty fast, and our paths our rather
hilly, so our walks are non-trivial exercise.)

5:00 -- gym session

Shoulder warmups -- various DB raises; overhead squats with broomstick

Sets of power cleans + jerks: (5+1) x 25kg/55lbs; 2 x (3+1) x 30/66; 2
x (1+3) x 30/66

Drop snatches: 1x5 w/ broomstick; 2x3x15/33; 2x3x20/44; 1x3x22.5/29.5

Clean pulls from just below knee: 1x5x20/44; 2x3x30/66; 1x3x40/88;
1x3x50/110; 1x3x60/132; 1x3x65/143

Hammer crunches on Swiss ball w/ 10 lb. DB -- 2x30

A bunch of shoulder stretches

Treadmill: 1 mile run, repeated pattern (1 minute 40 seconds at 4.6
mph, 50 seconds at 6.0 mph)

Chris
262/153/ (145-150)

On Thu, 22 Apr 2004 23:18:18 -0500, "Perple Gyrl"
wrote:

Congrats on the 1 lb loss, Chris!!

Thanks :-).

You know, sometimes I think we forget how much a pound of fat really
is. Think of what a pound of butter looks like -- that's a pound of
fat. We shouldn't get frustrated if we don't drop one of those every
day or two -- that's a lot of fat.

(For you purists out there, a pound of butter is actually about .8 lbs
of fat and .2 lbs. of water. But it's a useful approximation.)

Chris