Food & Exercise -- 9/2/2004

Food:

8:30 (home): 30g More & Less cereal, 30g All Bran, 22g whey protein, 1
cup skim milk

12:00 (work -- brought from home): 2 soy burgers (no bun) w/ 2 slices
melted f/f cheese & catsup

3:00 (work -- brought from home): 1 cup red grapes

4:30 (driving to gym): 1 oz. mixed nuts

5:30 (during workout): 1 banana; 1 small bite of Ahmed's protein bar

7:45 (driving home): energy bar

9:00 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

10:00 (home): 3 mint meringue cookies

Totals: 1521 calories, 44g fat (26%), 175g carbs (46%), 128g protein
(34%)

Exercise:

12:30 -- 3 mile brisk walk

5:00 -- Olympic lifting, cardio

Shoulder warmups

Clean pulls: 2x5x25kg/55lbs; 2x4x30/66; 2x3x35/77

Overhead squats -- only to around 90 degree depth: 1x5x15/33;
2x5x20/44; 1x5x22.5;49.5; 1x5x25/55; 1x5x27.5/60.5; 1x5x30/66

Front squats: 1x5x25/55; 1x5x30/66; 1x3x35/77; 2x3x40/88

Cardio program week 14, easy day: 20 minutes bike, moderate difficulty
{Don't have level and rpm numbers, as I used one of the spinning
bikes, which don't have the readouts.}

Chris
262/140/ (145-150)

[AF, day 2 - still very crampy & hormonal :-( ]
Food:

Breakfast: cottage cheese w/Splenda
(200 grams cheese, a few drops Splenda)

Lunch: pastry w/cheese; onion, light yogurt
(1 pastry, 1/4 onion, 200 ml yogurt)

Snack: cottage cheese w/Splenda

Dinner: toasted black bread sandwiches w/ mozzarella, onion and hot chili
sauce
(4 slices bread, toasted w/ 125 gr mozzarella, 1/4 onion and 2 ts hot chili
sauce)

Water = 8 cups
vitamin C drink

According to Fitday = 83 grams of carbs (1321 calories total).

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