Food and Exercise -- Thursday through Saturday; and network problems

We're having problems with the DSL network, making web browsing and
email difficult and Agent impossible. So I'm trying to post with
Google -- we'll see if it works.

Thursday Food:

8:30 (home): 1 cup Hi-Lo cereal, 22g whey protein, 1 cup skim milk

12:00 (work, brought from home): 1 can tuna w/ 2 tbsp f/f mayo and 3
slices melted f/f cheese

3:30 (work, brought from home): f/f peach yogurt

5:00 (gym): 1 bit of Ahmed's chocolate chip muffin

7:00 (gym): a couple of sips of Kathy's PowerAde -- because I was
feeling light-headed after cardio)

7:30 (driving home): energy bar

8:30 (home): 86g corned beef brisket; 154g mixed vegetables (carrots,
potatoes, cauliflower)

11:00 (home): 294g f/f cottage cheese w/ 68g sugar-free apricot jam

Totals: 1376 calories, 17g fat (11%), 153g carbs (44%), 172g protein
(50%)

Thursday exercise -- 5:00 p.m.:

Shoulder warmups

5 power cleans w/ 20kg/44lbs. (warmup)

Clean & jerk combos -- mainly working on jerk -- 2 x (1c, 3j) x 25/55;
2 x (1c, 3j) x 30/66; 3 x (2c, 2j) x 32.5/71.5

Snatch high-pull w/ monkey jumps -- 5x3x32.5/71.5

Exercise using cables attached in front of me at around knee level:
Grasp handles and squat. Arise explosively onto toes pulling both
handles back toward shoulders with elbows out. Squat again and
repeat, but just pulling right handle. Then repeat with just left
handle. A rep consists of the three squat/pulls. Did one set of 8
reps and one of 10 reps -- with light weight on stack, just 30 or 40
lbs. This is kind of tiring, though, because its a lot of squats (30
with 10 reps) and done fast.

Cardio: 1 mile on treadmill, improving my previous time by 15 seconds

Friday Food (a bit of a splurge dinner today):

8:00 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

12:00 (restaurant): salmon Nicoise salad (4 oz. salmon, 1 egg, greens,
1 tbsp vinaigrette)

3:30 (driving): energy bar

6:30 (restaurant): 1 piece of raisin nut bread; 1 1/4 cup lobster
bisque (Elise, you're right about Artie's bisque :-) ); 6 oz. filet
mignon; several bites of a loaded baked potato (w/ sour cream &
cheese); 2 bites of friend's banana pudding; 11 oz. wine (pinot noir &
late harvest riesling)

Totals: 1771 calories (236 from wine), 62g fat (32%), 103g carbs
(23%), 144g protein (32%)

Friday exercise: 1:30 p.m. (On my own; Tom is off competing in a
race.)

Shoulder warmups

DB bench press: 2x10x25s; 1x10x35s; 1x8x40s (I tried 45s before going
to the 40s but couldn't get the left one up because of my bad
shoulder. With someone to help start it I would probably have been
good for a few reps.)

Squats on Bosu ball with ball side on the floor: 10 (Just wanted to
work on this. I did it right next to the wall; had to use it to
steady myself a couple of times. This is a lot harder than regular
wobble boards.)

Machine-assisted pull-ups, parallel grip: 1x10x100; 1x5x70; 1x1x40
(not really quite all the way up, but not too bad)

Abs: crunches on Swiss ball: 2x30, holding 15 lb. DB; side to side
twists on ball: 2x20

Triceps press-downs: 1x10x4 plates; 1x10x5 plates

Treadmill: 1 mile, with pattern: 1 minute slightly fast run; 1 minute
very fast run; 1 minute moderate walk

Saturday Food:

8:00 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

11:30 (blood donor clinic, after donating): 6 oz. orange juice; 1
packet Fig Newtons

12:45 (home): 1 oz. mixed nuts

3:15 (home): 88g rotisserie chicken breast

4:45 (home): energy bar

7:00 (home): lettuce roll-ups filled w/ mix of ground turkey breast,
water chestnuts, and seasonings (6 oz.)

11:00 (home): 1 cup f/f cottage cheese w/ 34g sugar-free apricot jam

Totals: 1448 calories, 41g fat (25%), 138g carbs (38%), 142g protein
(38%)

Averages for the week: 1550 calories, 25% fat, 37% carbs, 34% protein

Chris
262/176/???

I have a silly question for all of you. What is f/f? full-fat?
fat-free? Neither?

On 10/26/2003 1:12 AM, Chris Braun wrote:
We're having problems with the DSL network, making web browsing and
email difficult and Agent impossible. So I'm trying to post with
Google -- we'll see if it works.

Thursday Food:

8:30 (home): 1 cup Hi-Lo cereal, 22g whey protein, 1 cup skim milk

12:00 (work, brought from home): 1 can tuna w/ 2 tbsp f/f mayo and 3
slices melted f/f cheese

3:30 (work, brought from home): f/f peach yogurt

5:00 (gym): 1 bit of Ahmed's chocolate chip muffin

7:00 (gym): a couple of sips of Kathy's PowerAde -- because I was
feeling light-headed after cardio)

7:30 (driving home): energy bar

8:30 (home): 86g corned beef brisket; 154g mixed vegetables (carrots,
potatoes, cauliflower)

11:00 (home): 294g f/f cottage cheese w/ 68g sugar-free apricot jam

Totals: 1376 calories, 17g fat (11%), 153g carbs (44%), 172g protein
(50%)

Thursday exercise -- 5:00 p.m.:

Shoulder warmups

5 power cleans w/ 20kg/44lbs. (warmup)

Clean & jerk combos -- mainly working on jerk -- 2 x (1c, 3j) x 25/55;
2 x (1c, 3j) x 30/66; 3 x (2c, 2j) x 32.5/71.5

Snatch high-pull w/ monkey jumps -- 5x3x32.5/71.5

Exercise using cables attached in front of me at around knee level:
Grasp handles and squat. Arise explosively onto toes pulling both
handles back toward shoulders with elbows out. Squat again and
repeat, but just pulling right handle. Then repeat with just left
handle. A rep consists of the three squat/pulls. Did one set of 8
reps and one of 10 reps -- with light weight on stack, just 30 or 40
lbs. This is kind of tiring, though, because its a lot of squats (30
with 10 reps) and done fast.

Cardio: 1 mile on treadmill, improving my previous time by 15 seconds

Friday Food (a bit of a splurge dinner today):

8:00 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

12:00 (restaurant): salmon Nicoise salad (4 oz. salmon, 1 egg, greens,
1 tbsp vinaigrette)

3:30 (driving): energy bar

6:30 (restaurant): 1 piece of raisin nut bread; 1 1/4 cup lobster
bisque (Elise, you're right about Artie's bisque :-) ); 6 oz. filet
mignon; several bites of a loaded baked potato (w/ sour cream &
cheese); 2 bites of friend's banana pudding; 11 oz. wine (pinot noir &
late harvest riesling)

Totals: 1771 calories (236 from wine), 62g fat (32%), 103g carbs
(23%), 144g protein (32%)

Friday exercise: 1:30 p.m. (On my own; Tom is off competing in a
race.)

Shoulder warmups

DB bench press: 2x10x25s; 1x10x35s; 1x8x40s (I tried 45s before going
to the 40s but couldn't get the left one up because of my bad
shoulder. With someone to help start it I would probably have been
good for a few reps.)

Squats on Bosu ball with ball side on the floor: 10 (Just wanted to
work on this. I did it right next to the wall; had to use it to
steady myself a couple of times. This is a lot harder than regular
wobble boards.)

Machine-assisted pull-ups, parallel grip: 1x10x100; 1x5x70; 1x1x40
(not really quite all the way up, but not too bad)

Abs: crunches on Swiss ball: 2x30, holding 15 lb. DB; side to side
twists on ball: 2x20

Triceps press-downs: 1x10x4 plates; 1x10x5 plates

Treadmill: 1 mile, with pattern: 1 minute slightly fast run; 1 minute
very fast run; 1 minute moderate walk

Saturday Food:

8:00 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

11:30 (blood donor clinic, after donating): 6 oz. orange juice; 1
packet Fig Newtons

12:45 (home): 1 oz. mixed nuts

3:15 (home): 88g rotisserie chicken breast

4:45 (home): energy bar

7:00 (home): lettuce roll-ups filled w/ mix of ground turkey breast,
water chestnuts, and seasonings (6 oz.)

11:00 (home): 1 cup f/f cottage cheese w/ 34g sugar-free apricot jam

Totals: 1448 calories, 41g fat (25%), 138g carbs (38%), 142g protein
(38%)

Averages for the week: 1550 calories, 25% fat, 37% carbs, 34% protein

Chris
262/176/???

--
jmk in NC

jmk wrote in message ...
I have a silly question for all of you. What is f/f? full-fat?
fat-free? Neither?

Sorry to be unclear. I mean fat-free. I've been posting these notes
for months and have kind of developed my own shorthand.

Chris

On 10/27/2003 8:42 PM, Chris Braun wrote:
jmk wrote in message ...

I have a silly question for all of you. What is f/f? full-fat?
fat-free? Neither?


Sorry to be unclear. I mean fat-free. I've been posting these notes
for months and have kind of developed my own shorthand.

Chris

No problem. I was actually reading it as fat-free but then I said to
myself, if Chris's WOE is not like mine, it could be full fat. Thanks :-)

--
jmk in NC