Food & Exercise -- 9/3/2004

Didn't go to work today, though I need to get in a day's work sometime
between now and the end of the holiday weekend. (For those in other
countries, this coming Monday is a holiday in the US.) Went to the
gym early, then to my endocrinologist appointment, then a little
shopping, then home, then to dinner at the country club.

Food:

8:00 (driving to gym): ready-to-drink chocolate protein shake

12:00 (restaurant, after doctor visit): 1/2 of a large tuna sandwich
(1 slice whole grain bread, equivalent to 1 1/2 slices of normal
bread, 2.5 oz. tuna, 1 tbsp mayo, a couple of pieces of lettuce and
tomato) {This was too huge to eat the whole thing -- brought the other
half home & DH ate it.}

2:30 (driving home from shopping): 1 oz. mixed nuts

4:30 (home): 2 slices f/f cheese; 86g ham

7:00 (country club grill room): 1/2 dinner roll w/ butter; 1 cup clam
chowder; 5 oz. pecan-crusted broiled rockfish; 1/4 cup mashed
potatoes; 1 oz. snow peas; 8 oz. wine

Totals: 1560 calories, 57g fat (33%), 103g carbs (26%), 116g protein
(30%)

9:00 -- Exercise -- cardio + bench, arms, etc.

Cardio program Week 14, Threshold day -- 1 mile run on treadmill, with
repeated pattern (1/10 mile at 6.1 mph, 1/10 mile at 6.0 mph) -- This
gave me a mile in 9 minutes 55 seconds, my fastest to date.

Bench: 1x10x45; 1x10x65; 1x5x85; 1x3x95; 2x5x75 fast

Seated DB shoulder press, immediately followed by standing DB lateral
raises: 2 x (6x25s shoulder press; 12x7.5s lateral raises)

Lying triceps extensions (skull crushers), immediately followed by
close-grip press w/ same bar: 6x45 skull crushers, 10x45 close-grip
press

Standing DB biceps curls: 1x15x15s; 1x15x17.5s

Triceps pressdowns, immediately followed by cable biceps curls: 1x8x 5
plates pressdowns; 1x8x 4 plates curls

Clean & jerk exercises standing on BOSU ball, flat side down -- all
with 15kg/33lb bar -- fun stuff :-)

a) 5 front squats
b) 1x5 power cleans (except without the jump to change foot
position)
c) 1x3 power clean followed by front squat
d) 1x3, then 1x5 squat clean

Chris
262/140/ (145-150)

[AF, day 3]

Food:

Breakfast: cottage cheese & ham
(100 g cottage cheese, 8 thin slices ham)

Lunch: scrambled eggs w/ham; light cream and tomato on the side
(1 Ts olive oil, 3 eggs, 3 thin slices ham, 1/2 Ts Tamari soy sauce, 1 dash
pepper; 1 Tbs light cream, 1/2 tomato dressed w/ salt and black pepper)

Snack: cottage cheese w/Splenda
(100 grams cottage cheese, a few drops Splenda)

Dinner:
- tuna w/tomato and light cream
(104 grams tuna (canned, drained oil), 1/2 tomato dressed w/salt, pepper and
EV olive oil; 1 Tbs cream w/1 dash salt*)
- 2 slices of black bread w/ EV olive oil

Usually I don't salt much my meals and prefer to use Tamari soy sauce
anyway, but this evening I felt this need to salt extra the cream... Perhaps
it has something to do with the AF...?

Water = 9 cups
vitamin C drink

Exercise: walking = 1 hr

According to Fitday = 51 grams of carbs (1459 calories total), & 136
calories burned through walking.

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

[AF, day 3]

Food:

Breakfast: cottage cheese & ham
(100 g cottage cheese, 8 thin slices ham)

Lunch: scrambled eggs w/ham; light cream and tomato on the side
(1 Ts olive oil, 3 eggs, 3 thin slices ham, 1/2 Ts Tamari soy sauce, 1 dash
pepper; 1 Tbs light cream, 1/2 tomato dressed w/ salt and black pepper)

Snack: cottage cheese w/Splenda
(100 grams cottage cheese, a few drops Splenda)

Dinner:
- tuna w/tomato and light cream
(104 grams tuna (canned, drained oil), 1/2 tomato dressed w/salt, pepper and
EV olive oil; 1 Tbs cream w/1 dash salt*)
- 2 slices of black bread w/ EV olive oil

Usually I don't salt much my meals and prefer to use Tamari soy sauce
anyway, but this evening I felt this need to salt extra the cream... Perhaps
it has something to do with the AF...?

Water = 9 cups
vitamin C drink

Exercise: walking = 1 hr

According to Fitday = 51 grams of carbs (1459 calories total), & 136
calories burned through walking.

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