Food & Exercise -- 12/17/2003

Food:

7:30 (driving to gym): energy bar

9:30 (diner w/ Tom): 2 fried eggs; English muffin w/ butter; 6 oz
grapefruit juice

12:00 (office Christmas luncheon at a restaurant): 1 cup tossed salad
w/ light balsamic vinaigrette; 3 oz baked chicken breast; 2 oz London
broil; 1 cup mixed carrots and green beans; 8 oz wine {Successfully
resisted rolls, rice, potatoes, and desserts. It helped to have the
late breakfast :-) .)

4:00 (home): apple

7:30 (home): 135g swordfish; 200g sauteed green beans

10:30 (home): 1 cup f/f cottage cheese w/ 4 tbs sugar-free apricot jam

Totals: 1536 calories (171 from alcohol), 34g fat (20%), 151g carbs
(39%), 125g protein (33%)

8:00 a.m. -- Exercise:

3 minutes bike -- level 6 (to warm up legs)

Easy run twice around the perimeter of double basketball courts (2
courts aligned along a long side -- so that the distance is basically
2 long sides + 4 short sides + 2 * the 10 feet or so between the two
courts)

Dynamic stretches:
high-knees run -- 1 length basketball court
butt-kick run -- 1 length
skip -- 1 length
walk, kicking leading foot up to outstretched hand -- 1 length
side shuffle -- 2 lengths

Sprints: 4 sprints around the perimeter of the double courts. Tom
timed me -- times (in seconds) were 29, 29, 27, 26. {Plenty of rest
in between these.}

BOSU ball, rounded side down:

a) Jump on, do 10 bodyweight squats, jump off.

b) Jump on, hold one end of elastic tube while Tom pulls on the other
in various directions. Did this for a bit in a full squat, then
partial squat, then upright. Jump off.

c) Same as above, but holding tube behind my back. Then did 10
bodyweight squats holding it. (It's a bit tougher without the hands
to balance yourself.)

BOSU ball, flat side down:

5 lunges with front foot on ball, then step across and do 5 with same
foot (now the back foot) on the ball. Repeat with other foot. {Very
tired quads by this time!}

Chris
262/172/???

Chris Braun wrote:

Food:

7:30 (driving to gym): energy bar

9:30 (diner w/ Tom): 2 fried eggs; English muffin w/ butter; 6 oz
grapefruit juice

12:00 (office Christmas luncheon at a restaurant): 1 cup tossed salad
w/ light balsamic vinaigrette; 3 oz baked chicken breast; 2 oz London
broil; 1 cup mixed carrots and green beans; 8 oz wine {Successfully
resisted rolls, rice, potatoes, and desserts. It helped to have the
late breakfast :-) .)

4:00 (home): apple

7:30 (home): 135g swordfish; 200g sauteed green beans

10:30 (home): 1 cup f/f cottage cheese w/ 4 tbs sugar-free apricot jam

Totals: 1536 calories (171 from alcohol), 34g fat (20%), 151g carbs
(39%), 125g protein (33%)

8:00 a.m. -- Exercise:

3 minutes bike -- level 6 (to warm up legs)

Easy run twice around the perimeter of double basketball courts (2
courts aligned along a long side -- so that the distance is basically
2 long sides + 4 short sides + 2 * the 10 feet or so between the two
courts)

Dynamic stretches:
high-knees run -- 1 length basketball court
butt-kick run -- 1 length
skip -- 1 length
walk, kicking leading foot up to outstretched hand -- 1 length
side shuffle -- 2 lengths

Sprints: 4 sprints around the perimeter of the double courts. Tom
timed me -- times (in seconds) were 29, 29, 27, 26. {Plenty of rest
in between these.}

BOSU ball, rounded side down:

a) Jump on, do 10 bodyweight squats, jump off.

b) Jump on, hold one end of elastic tube while Tom pulls on the other
in various directions. Did this for a bit in a full squat, then
partial squat, then upright. Jump off.

c) Same as above, but holding tube behind my back. Then did 10
bodyweight squats holding it. (It's a bit tougher without the hands
to balance yourself.)

BOSU ball, flat side down:

5 lunges with front foot on ball, then step across and do 5 with same
foot (now the back foot) on the ball. Repeat with other foot. {Very
tired quads by this time!}

Chris
262/172/???

What's the problem? Every day I see your total calories are LESS
than 1800. Anyone who eats less than 1800 calories (with NO
exercise) would lose weight .... probably 10 lbs. a month.

You have been keeping your intake about 1400-1500 each day
WITH exercise! You should have lost 10-15 more pounds
by now!

What's up?

--Tom Carter

wrote in message ...

What's the problem? Every day I see your total calories are LESS
than 1800. Anyone who eats less than 1800 calories (with NO
exercise) would lose weight .... probably 10 lbs. a month.

You have been keeping your intake about 1400-1500 each day
WITH exercise! You should have lost 10-15 more pounds
by now!

What's up?

--Tom Carter

Anyone??? Not me. I eat around 1500 cals a day and sometimes I don't lose
more than a pound every couple of weeks, even with exercise.

Everyone's rate of loss is different.

Martha

Don't let this guy make you crazy. My take is, is this exactly
what you eat every day? If so, you need to vary the kind of
veg and fruit more, otherwise you will miss out on nutrients.

I would also drop the energy bar in favor of a handful of
Cheerios with almonds and raisins. It is cheaper and has
demonstrably good effects on your cholesterol and nutrition.

You also need to skip the evening meal. Eating right before
bed just goes to storage.

How long does your exercise routine take? If 20 minutes or
less, your body never moves into the mode where it burns
appreciable fat. You need to work out at least 30 minutes
at a stretch every day. If you do two workouts, make
sure each of them is at least 30 minutes; the Surgeon General
now recommends a one hour workout every day.

wrote:

Chris Braun wrote:

Food:

7:30 (driving to gym): energy bar

9:30 (diner w/ Tom): 2 fried eggs; English muffin w/ butter; 6 oz
grapefruit juice

12:00 (office Christmas luncheon at a restaurant): 1 cup tossed salad
w/ light balsamic vinaigrette; 3 oz baked chicken breast; 2 oz London
broil; 1 cup mixed carrots and green beans; 8 oz wine {Successfully
resisted rolls, rice, potatoes, and desserts. It helped to have the
late breakfast :-) .)

4:00 (home): apple

7:30 (home): 135g swordfish; 200g sauteed green beans

10:30 (home): 1 cup f/f cottage cheese w/ 4 tbs sugar-free apricot jam

Totals: 1536 calories (171 from alcohol), 34g fat (20%), 151g carbs
(39%), 125g protein (33%)

8:00 a.m. -- Exercise:

3 minutes bike -- level 6 (to warm up legs)

Easy run twice around the perimeter of double basketball courts (2
courts aligned along a long side -- so that the distance is basically
2 long sides + 4 short sides + 2 * the 10 feet or so between the two
courts)

Dynamic stretches:
high-knees run -- 1 length basketball court
butt-kick run -- 1 length
skip -- 1 length
walk, kicking leading foot up to outstretched hand -- 1 length
side shuffle -- 2 lengths

Sprints: 4 sprints around the perimeter of the double courts. Tom
timed me -- times (in seconds) were 29, 29, 27, 26. {Plenty of rest
in between these.}

BOSU ball, rounded side down:

a) Jump on, do 10 bodyweight squats, jump off.

b) Jump on, hold one end of elastic tube while Tom pulls on the other
in various directions. Did this for a bit in a full squat, then
partial squat, then upright. Jump off.

c) Same as above, but holding tube behind my back. Then did 10
bodyweight squats holding it. (It's a bit tougher without the hands
to balance yourself.)

BOSU ball, flat side down:

5 lunges with front foot on ball, then step across and do 5 with same
foot (now the back foot) on the ball. Repeat with other foot. {Very
tired quads by this time!}

Chris
262/172/???

What's the problem? Every day I see your total calories are LESS
than 1800. Anyone who eats less than 1800 calories (with NO
exercise) would lose weight .... probably 10 lbs. a month.

You have been keeping your intake about 1400-1500 each day
WITH exercise! You should have lost 10-15 more pounds
by now!

What's up?

--Tom Carter

FWIW, I don't know that Chris is trying to lose weight at this point.

--
jmk in NC

On Thu, 18 Dec 2003 00:31:33 -0500, wrote:

What's the problem? Every day I see your total calories are LESS
than 1800. Anyone who eats less than 1800 calories (with NO
exercise) would lose weight .... probably 10 lbs. a month.

You have been keeping your intake about 1400-1500 each day
WITH exercise! You should have lost 10-15 more pounds
by now!

What's up?


Nonsense. What makes you an expert?

People have different metabolic rates. I am a 55-year-old menopausal
woman with thyroid disease. My diet is consistent with the
recommendations of both a registered dietician and my endocrinologist.
I am perfectly content with what I eat and with my weight loss rate.

Chris

On Thu, 18 Dec 2003 09:24:41 -0500, Patricia Heil
wrote:



Don't let this guy make you crazy. My take is, is this exactly
what you eat every day? If so, you need to vary the kind of
veg and fruit more, otherwise you will miss out on nutrients.

I would also drop the energy bar in favor of a handful of
Cheerios with almonds and raisins. It is cheaper and has
demonstrably good effects on your cholesterol and nutrition.

You also need to skip the evening meal. Eating right before
bed just goes to storage.

How long does your exercise routine take? If 20 minutes or
less, your body never moves into the mode where it burns
appreciable fat. You need to work out at least 30 minutes
at a stretch every day. If you do two workouts, make
sure each of them is at least 30 minutes; the Surgeon General
now recommends a one hour workout every day.



Geez, you're just another self-proclaimed expert! I have lost 92 lbs.
following my diet and exercise program, and I don't need to you tell
me how to change it. And my exercise routine is sufficient to have
made me the state bench press champion and winner of a few Olympic
lifting medals, thank you.

Do you ever even read anything I post? Since I've been posting my
daily intake for almost a year, asking me if this is exactly what I
eat every day is just plain silly. How many people eat exactly the
same thing every day????

My cholesterol is just fine, and what I spend on food is my business.

And I'll darn well eat in the evening if I wish. You're just spouting
a myth regarding eating at night. Calories in vs. calories out are
all that matters.

And you could not have ever read any of my exercise programs if you
suggest that I might be working out 20 minutes per day or less.
Either that, or you know nothing at all about exercise! (Even with
that level of ignorance, since most of my days include a significant
amount of weightlifting followed by at least 15-30 minutes of cardio,
it's hard to see how you could come to such a conclusion.)

I suggest you pay attention before you start telling people how to
live.

Chris

On Thu, 18 Dec 2003 19:10:33 GMT, peabody )
wrote:

I have read that 10x your current body weight is the amount of
calories needed per day to maintain that weight (without exercise).
Therefore if Chris currently weighs 170 pounds, she needs about 1700
calories per day to maintain her weight without exercise. If Chris
averages 1400 calories per day (without exercise), then she has a 300
calorie per day deficit. Which means she should lose about a pound
every 11 days.

I have been reading Chris' daily calorie calculations, and her weight
loss rate over the past months seems to fit the 10x your body weight
calories per day hypothesis.

You've got it about right. I actually average closer to 1600
calories, but I do exercise. However, due to my age and the onset of
menopause, my endocrinologist has suggested that my daily maintenance
intake, without exercise, is probably closer to 1400 calories. But I
do get quite a lot of exercise, so I can still lose some weight on a
diet of 1400-1600.

Chris

On Thu, 18 Dec 2003 10:27:40 -0500, jmk
wrote:

FWIW, I don't know that Chris is trying to lose weight at this point.

Well, I am, but not trying to lose very fast, nor worry about it
overmuch over the holiday season. That said, though, I did hit a new
low of 170 today.

I am thinking that after the holidays I'll drop my average calories a
tad and see what happens. I'd kind of like to get below 165 because
that's a different weight class in Olympic lifting competition :-).

Chris

On 12/18/2003 9:04 PM, Chris Braun wrote:
On Thu, 18 Dec 2003 10:27:40 -0500, jmk
wrote:


FWIW, I don't know that Chris is trying to lose weight at this point.


Well, I am, but not trying to lose very fast, nor worry about it
overmuch over the holiday season. That said, though, I did hit a new
low of 170 today.

Great!

(Sorry, I thought that you were in a maintenance mode for the time being
and planned to resume at some future time. My bad.)


I am thinking that after the holidays I'll drop my average calories a
tad and see what happens. I'd kind of like to get below 165 because
that's a different weight class in Olympic lifting competition :-).

VBG

--
jmk in NC