Food & Exercise -- 9/7/2004

Food:

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

12:15 (work -- brought salmon & salad dressing from home): 1 1/2 cups
mixed greens, a few pieces each of carrot, mushrooms, cucumber, 1/3
cup pineapple, 1 tsp sunflower seeds, 2 tbsp f/f poppyseed dressing

3:45 (driving to gym): 1 oz. mixed nuts

5:30 (during workout): a tiny bit of leftover Power Ade diluted w/
water; 1 banana

7:30 (driving home): energy bar

8:15 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

11:00 (home -- planned): 1 cup f/f Greek yogurt

Totals: 1523 calories, 47g fat (28%), 158g carbs (42%), 138g protein
(36%)

Exercise:

12:45 -- 3.5 mile brisk walk

4:30 -- bench, Olympic lifting, cardio

Bench: 1x10x45; 1x10x65; 1x10x65 fast; 1x5x85; 1x3x95; 1x1x115;
1x1x125; 2x1x135; 1x5x95

Clean pulls: 1x5x25kg/55lbs; 1x5x30/66; 1x3x35/77; 1x3x45/99;
2x3x50/110

Sets of 1 power clean followed by 2 power jerks: 1x15/33; 2x25/55;
1x27.5/61.5; 1x30/66 -- then one set of 3 cleans followed by 1 jerk at
30/66

Partial front squats -- to position about halfway down to my full
depth (with safeties in cage set so I would go just until the bar
touched them): 1x5x20/44; 1x5x30/66; 1x3x40/88; 1x3x50/110;
1x3x60/132; 2x2x65/143 (I couldn't manage 3 reps at that weight --
hadn't ever front squatted that much weight before (we've never done
partials before), and had a hard time keeping the weight in position.

Hammer crunches on Swiss ball holding 17.5 lb. DB -- 1x30

Side to side twists on Swiss ball, also w/ 17.5 lb DB -- 1x30

Treadmill: Cardio program week 15, interval day: 2 x (3 minutes at
2.2 mph, 3 minutes at 6.2 mph, 3 minutes at 4.2 mph) -- for me this
is slow walk, fast run, jog

Chris
262/139/ (145-150)

Food:

Breakfast: 0.75 cup melon w/Splenda
40 minutes later (before going to the beach): "diet cocoa pudding"
(160 grams light cream, 1 Ts unsweetened cocoa powder, 1 dash cinnamon, a
few drops Splenda)

Lunch (restaurant, after the beach): doner kebab, lettuce, tomato and onion,
tzatziki sauce - 1 portion;
1/3 slice pita bread; 0.4 lt water
1 scoop milk ice cream ("lattemou")

Dinner (at home): leftover spaghetti in tomato sauce from yesterday's
dinner, w/cottage cheese
(cca 33 grams whole wheat spaghetti, 1/3 Ts cooking salt; cca 167 grams
tomato sauce, cca 0.3 Tbs cooking cream, cca 0.3 Tbs Tamari soy sauce;
1 Tbs cottage cheese, 1 dash black pepper);
2 slices black bread w/ 2 Tbs olive oil; 1 sip red wine

Water = 8 cups
1/2 cup vitamin C drink

Exercise:
walking (fast pace, uneven ground) = 35 minutes
swimming (big waves, breaststroke, some snorkeling) = 20 minutes
steps = 4 flights (each flight 8 steps)

According to FitDay = 100 grams of carbs (1344 calories total), & 209
calories burned through exercise.

Elly
breastfeeding mom of a 10mo, following the balanced low carb WOE
Mid July 2004: 195.8 / 185.4 / mini-goal by October 11th:
173.8 to 171.6 lbs
sometime in the (distant) futu 150 lbs

Food:

Breakfast: 0.75 cup melon w/Splenda
40 minutes later (before going to the beach): "diet cocoa pudding"
(160 grams light cream, 1 Ts unsweetened cocoa powder, 1 dash cinnamon, a
few drops Splenda)

Lunch (restaurant, after the beach): doner kebab, lettuce, tomato and onion,
tzatziki sauce - 1 portion;
1/3 slice pita bread; 0.4 lt water
1 scoop milk ice cream ("lattemou")

Dinner (at home): leftover spaghetti in tomato sauce from yesterday's
dinner, w/cottage cheese
(cca 33 grams whole wheat spaghetti, 1/3 Ts cooking salt; cca 167 grams
tomato sauce, cca 0.3 Tbs cooking cream, cca 0.3 Tbs Tamari soy sauce;
1 Tbs cottage cheese, 1 dash black pepper);
2 slices black bread w/ 2 Tbs olive oil; 1 sip red wine

Water = 8 cups
1/2 cup vitamin C drink

Exercise:
walking (fast pace, uneven ground) = 35 minutes
swimming (big waves, breaststroke, some snorkeling) = 20 minutes
steps = 4 flights (each flight 8 steps)

According to FitDay = 100 grams of carbs (1344 calories total), & 209
calories burned through exercise.

Elly
breastfeeding mom of a 10mo, following the balanced low carb WOE
Mid July 2004: 195.8 / 185.4 / mini-goal by October 11th:
173.8 to 171.6 lbs
sometime in the (distant) futu 150 lbs

In article
, Chris
Braun wrote:


Chris
262/139/ (145-150)

Hi Chris,

I see you're still losing--will you be upping your cals
again? With the amount of exercise you do, you must be
able to eat quite a bit higher than most people--which
should be a lesson to all of us.

Amy

168/115

On Wed, 08 Sep 2004 11:02:44 -0400, A Ross
wrote:

In article
, Chris
Braun wrote:


Chris
262/139/ (145-150)

Hi Chris,

I see you're still losing--will you be upping your cals
again? With the amount of exercise you do, you must be
able to eat quite a bit higher than most people--which
should be a lesson to all of us.

Amy

168/115

Well, I had my annual endocrinologist visit the other day and he found
that my thyroid levels were a tad high, so he lowered my hormone dose
a little (from .150 to .137 -- less than a 10% drop). I want to see
if this affects my weight, and then see about calorie levels. I am
being less cautious about sticking to my 1500 daily goal, though :-).

While I do get more exercise than the average woman, my age as well as
the thyroid thing work against me a bit as far as calorie-burning
goes. But I'm not complaining; I'm not going hungry, I'm healthy, and
I like being slim :-).

Chris
262/139/ (145-150)

On Wed, 08 Sep 2004 11:02:44 -0400, A Ross
wrote:

In article
, Chris
Braun wrote:


Chris
262/139/ (145-150)

Hi Chris,

I see you're still losing--will you be upping your cals
again? With the amount of exercise you do, you must be
able to eat quite a bit higher than most people--which
should be a lesson to all of us.

Amy

168/115

Well, I had my annual endocrinologist visit the other day and he found
that my thyroid levels were a tad high, so he lowered my hormone dose
a little (from .150 to .137 -- less than a 10% drop). I want to see
if this affects my weight, and then see about calorie levels. I am
being less cautious about sticking to my 1500 daily goal, though :-).

While I do get more exercise than the average woman, my age as well as
the thyroid thing work against me a bit as far as calorie-burning
goes. But I'm not complaining; I'm not going hungry, I'm healthy, and
I like being slim :-).

Chris
262/139/ (145-150)

In article
, Chris
Braun wrote:


Well, I had my annual endocrinologist visit the other
day and he found
that my thyroid levels were a tad high, so he lowered my
hormone dose
a little (from .150 to .137 -- less than a 10% drop). I
want to see
if this affects my weight, and then see about calorie
levels. I am
being less cautious about sticking to my 1500 daily
goal, though :-).

While I do get more exercise than the average woman, my
age as well as
the thyroid thing work against me a bit as far as
calorie-burning
goes. But I'm not complaining; I'm not going hungry,
I'm healthy, and
I like being slim :-).

Chris
262/139/ (145-150)

I admire the sensible way you handle ups, downs, and
in-betweens--and not just in regards to your health and
WOE. I stick by my original statement: we could all
learn a lot from you!

Amy (good luck with the thyroid thing)