Food & Exercise -- 12/20/2004

Yet another splurge meal today -- office holiday potluck lunch. The
calories for the day weren't too much over goal, though. I should be
pretty good for the next couple of days, until we head off to my Mom's
on Thursday :-).

Food:

* 8:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese
* 12:00 (office lunch): 2 or 3 corn chips w/ dip; 2 small cocktail
weiners; 1 slice hard salami; 2 oz. ham; one cup tossed salad w/
vinaigrette; 1/2 cup fresh fruit; a serving spoonful or two each of
hot potato salad, green bean casserole, and rice pilaf; 1 piece fudge;
1 brownie; 1 chocolate cookie
* 4:30 (driving home): energy bar
* 7:30 (home): turkey burger on whole wheat English muffin w/ 2 slices
f/f cheese, pickles, and catsup

Totals: 1718 calories, 70g fat (37%), 169 carbs (39%), 102g protein
(24%)

2:30 p.m. -- Exercise -- chest, shoulders, arms:

* Bench: 1x10x45; 1x10x65; 1x3x85; 1x1x105; 1x1x115; 1x1x125; 3x1x135
(the 135s with help from Tom, but very little -- I'm very close to
that bodyweight bench); 1x5x95; 1x3x95
* Incline DB bench; 1x8x30s
* Seated cable press -- high, then middle, then low -- 18 total, not
sure what weight
* Machine shoulder press, one arm: 1x10x20 w/ each arm
* Machine shoulder press, both arms: 1x10x60
* Triceps pressdowns alternating with cable biceps curls: 2 x (10
pressdowns w/ 4 plates; 8 curls w/ 5 plates) (two different machines;
plates are heavier on the former)

Also did a couple of deadlifts with 155 lbs., and a couple of pull-up
negatives, just playing around while Tom and I were talking with
another lifter.

(I'm missing the lunchtime walks. Haven't been in the office much
lately. And today, even if we hadn't had the holiday lunch I wouldn't
have done it, as the wind chill was well below zero. I do expect to
be able to walk most winter days, but today was too cold for me.)

Chris
262/134/ (135-145) {Probably weigh more today, after 3 splurge days in
a row, but this was my last week's average, which is how I report it,
and anyway I ended up not weighing today because I didn't change out
of my gym clothes.}

Hi Chris,

Sounds like you are doing well, dispute the well-deserved splurges.

I have a question about your food intake and exercise. Do you consume
the minimum required calories for your body per day? And if so, would
you need to exercise to maintain your weight? I was under the
impression that if one consumed say, 1500 calories a day (to maintain),
one would not need to exercise because they are still within reasonable
range.

I'm a bit confused. I only exercise if I eat over 1500 calories a day,
and if I don't, I don't exercise because I figure I am staying within
my range.

HS.

Chris Braun wrote:
Yet another splurge meal today -- office holiday potluck lunch. The
calories for the day weren't too much over goal, though. I should be
pretty good for the next couple of days, until we head off to my
Mom's
on Thursday :-).

Food:

* 8:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3
slices
melted f/f cheese
* 12:00 (office lunch): 2 or 3 corn chips w/ dip; 2 small cocktail
weiners; 1 slice hard salami; 2 oz. ham; one cup tossed salad w/
vinaigrette; 1/2 cup fresh fruit; a serving spoonful or two each of
hot potato salad, green bean casserole, and rice pilaf; 1 piece
fudge;
1 brownie; 1 chocolate cookie
* 4:30 (driving home): energy bar
* 7:30 (home): turkey burger on whole wheat English muffin w/ 2
slices
f/f cheese, pickles, and catsup

Totals: 1718 calories, 70g fat (37%), 169 carbs (39%), 102g protein
(24%)

2:30 p.m. -- Exercise -- chest, shoulders, arms:

* Bench: 1x10x45; 1x10x65; 1x3x85; 1x1x105; 1x1x115; 1x1x125; 3x1x135
(the 135s with help from Tom, but very little -- I'm very close to
that bodyweight bench); 1x5x95; 1x3x95
* Incline DB bench; 1x8x30s
* Seated cable press -- high, then middle, then low -- 18 total, not
sure what weight
* Machine shoulder press, one arm: 1x10x20 w/ each arm
* Machine shoulder press, both arms: 1x10x60
* Triceps pressdowns alternating with cable biceps curls: 2 x (10
pressdowns w/ 4 plates; 8 curls w/ 5 plates) (two different machines;
plates are heavier on the former)

Also did a couple of deadlifts with 155 lbs., and a couple of pull-up
negatives, just playing around while Tom and I were talking with
another lifter.

(I'm missing the lunchtime walks. Haven't been in the office much
lately. And today, even if we hadn't had the holiday lunch I
wouldn't
have done it, as the wind chill was well below zero. I do expect to
be able to walk most winter days, but today was too cold for me.)

Chris
262/134/ (135-145) {Probably weigh more today, after 3 splurge days
in
a row, but this was my last week's average, which is how I report it,
and anyway I ended up not weighing today because I didn't change out
of my gym clothes.}

On 20 Dec 2004 22:22:37 -0800, "Her Subj."
wrote:

Hi Chris,

Sounds like you are doing well, dispute the well-deserved splurges.

Well, so far, so good :-).

I have a question about your food intake and exercise. Do you consume
the minimum required calories for your body per day?

Well, I don't know what that number is, except empirically. I pretty
much used trial and error to determine what calorie level would allow
me to lose weight while I was losing, and then what level would allow
me to maintain once I wanted to do that.

And if so, would
you need to exercise to maintain your weight? I was under the
impression that if one consumed say, 1500 calories a day (to maintain),
one would not need to exercise because they are still within reasonable
range.

Well, there are a whole lot of good reasons to exercise. Doing it
just to burn calories is kind of misguided :-). I exercised back
before I ever started trying to lose weight, kept it up throughout
(increasing cardio because I knew that would help) and still exercise
at the same level I did while losing weight (including the increased
cardio). So obviously my maintenance calorie level (around 1650/day)
is the level I need to eat at with exercise. At my bodyweight and age
(56, post-menopausal), it's likely my maintenance level without
exercise would be more like around 1200.

Presumably I could stop exercising and find some calorie level in that
range at which my bodyweight would remain constant. But I wouldn't
even consider doing this. I would lose strength, lose muscle and
replace it with fat (assuming my weight remains constant), wear a
larger clothing size as a result of this, lose the toned and fit
appearance I've attained, look and feel older, lose stamina and
endurance, lose flexibility, lose bone strength, lose heart muscle
strength, and generally cut years off my life and reduce the quality
of life for the years I do have.

I'm a bit confused. I only exercise if I eat over 1500 calories a day,
and if I don't, I don't exercise because I figure I am staying within
my range.

Bad idea. You need to exercise to keep your body in good working
order. Exercise should be a part of your everyday life. It doesn't
have to be putting in hours in the gym -- you can ride a bike, play
sports, whatever.

If this causes you to lose weight, eat more.

Chris
262/134/ (135-145)

"Chris Braun" wrote in message
...

* Bench: 1x10x45; 1x10x65; 1x3x85; 1x1x105; 1x1x115; 1x1x125; 3x1x135
(the 135s with help from Tom, but very little -- I'm very close to
that bodyweight bench); 1x5x95; 1x3x95

Woo hoo!!!
BTW, it's funny but my bench routine is very similar yours these days with a
similar # of sets, increase and decrease. I just noticed it and I never
thought it would be possible.

Do you ever do decline benches? We just got two of them at the gym, one
with a bar and one for DB's.

Jenn

Chris Braun wrote:

Presumably I could stop exercising and find some calorie level in that
range at which my bodyweight would remain constant. But I wouldn't
even consider doing this. I would lose strength, lose muscle and
replace it with fat (assuming my weight remains constant), wear a
larger clothing size as a result of this, lose the toned and fit
appearance I've attained, look and feel older, lose stamina and
endurance, lose flexibility, lose bone strength, lose heart muscle
strength, and generally cut years off my life and reduce the quality
of life for the years I do have.

I'm so grateful I learned to love exercising! I purposely planned to not
do very much when I was in NY a week ago. I wanted to practice "starting
again" when I came home. Know what? It felt wunnerful s


I've saved your post to show to crybabies.

--
Walking on . . .
Laurie in Maine
207/110 60 inches of attitude!
Start: 2/02 Maintained since 2/03

On Tue, 21 Dec 2004 18:34:10 -0600, "JMA"
wrote:


"Chris Braun" wrote in message
.. .

* Bench: 1x10x45; 1x10x65; 1x3x85; 1x1x105; 1x1x115; 1x1x125; 3x1x135
(the 135s with help from Tom, but very little -- I'm very close to
that bodyweight bench); 1x5x95; 1x3x95

Woo hoo!!!
BTW, it's funny but my bench routine is very similar yours these days with a
similar # of sets, increase and decrease. I just noticed it and I never
thought it would be possible.

Cool!

Do you ever do decline benches? We just got two of them at the gym, one
with a bar and one for DB's.

Rarely. Tom doesn't think they add much. It's kind of fun, though,
because you can lift more than on the flat bench :-).

Chris

On Tue, 21 Dec 2004 18:34:10 -0600, "JMA"
wrote:


"Chris Braun" wrote in message
.. .

* Bench: 1x10x45; 1x10x65; 1x3x85; 1x1x105; 1x1x115; 1x1x125; 3x1x135
(the 135s with help from Tom, but very little -- I'm very close to
that bodyweight bench); 1x5x95; 1x3x95

Woo hoo!!!
BTW, it's funny but my bench routine is very similar yours these days with a
similar # of sets, increase and decrease. I just noticed it and I never
thought it would be possible.

Cool!

Do you ever do decline benches? We just got two of them at the gym, one
with a bar and one for DB's.

Rarely. Tom doesn't think they add much. It's kind of fun, though,
because you can lift more than on the flat bench :-).

Chris

Hi Chris,

How do you count the carbs you eat at restaurants? Also, you seem to
know the exact ounce of the food you consume! Do you ask the
waitress/waiter about the size of your portions and how they
cook/marinate, etc. the food?

This was my day:

morning: (home) Nature's Path "Heritage" cereal with half a banana and
3/4 cup of non-fat milk
10:00AM: crackers (from home): Kashi 7-grain, Wisecrackers (about 20 of
them total)
1:00PM: (office luncheon): half a chicken skewer (Thai food), two
spoonfuls of curry and a cup of brown rice, a small piece of duck, two
scallops with some peas, a fresh (non-fried) spring roll, a little ball
of sorbet ice-cream
8:00PM (Dinner party): four ginger snap cookies, 1/2 cup of couscous, a
few slivers of chicken, a small 1" square piece of lamb, some fruit
salad, a piece of chocolate cake, a cream puff, two pieces of chocolate

Did I do good? Did I splurge?

HS.

Chris Braun wrote:
On Tue, 21 Dec 2004 18:34:10 -0600, "JMA"
wrote:


"Chris Braun" wrote in message
.. .

* Bench: 1x10x45; 1x10x65; 1x3x85; 1x1x105; 1x1x115; 1x1x125;
3x1x135
(the 135s with help from Tom, but very little -- I'm very close to
that bodyweight bench); 1x5x95; 1x3x95

Woo hoo!!!
BTW, it's funny but my bench routine is very similar yours these
days with a
similar # of sets, increase and decrease. I just noticed it and I
never
thought it would be possible.

Cool!

Do you ever do decline benches? We just got two of them at the gym,
one
with a bar and one for DB's.

Rarely. Tom doesn't think they add much. It's kind of fun, though,
because you can lift more than on the flat bench :-).

Chris

Hi Chris,

How do you count the carbs you eat at restaurants? Also, you seem to
know the exact ounce of the food you consume! Do you ask the
waitress/waiter about the size of your portions and how they
cook/marinate, etc. the food?

This was my day:

morning: (home) Nature's Path "Heritage" cereal with half a banana and
3/4 cup of non-fat milk
10:00AM: crackers (from home): Kashi 7-grain, Wisecrackers (about 20 of
them total)
1:00PM: (office luncheon): half a chicken skewer (Thai food), two
spoonfuls of curry and a cup of brown rice, a small piece of duck, two
scallops with some peas, a fresh (non-fried) spring roll, a little ball
of sorbet ice-cream
8:00PM (Dinner party): four ginger snap cookies, 1/2 cup of couscous, a
few slivers of chicken, a small 1" square piece of lamb, some fruit
salad, a piece of chocolate cake, a cream puff, two pieces of chocolate

Did I do good? Did I splurge?

HS.

Chris Braun wrote:
On Tue, 21 Dec 2004 18:34:10 -0600, "JMA"
wrote:


"Chris Braun" wrote in message
.. .

* Bench: 1x10x45; 1x10x65; 1x3x85; 1x1x105; 1x1x115; 1x1x125;
3x1x135
(the 135s with help from Tom, but very little -- I'm very close to
that bodyweight bench); 1x5x95; 1x3x95

Woo hoo!!!
BTW, it's funny but my bench routine is very similar yours these
days with a
similar # of sets, increase and decrease. I just noticed it and I
never
thought it would be possible.

Cool!

Do you ever do decline benches? We just got two of them at the gym,
one
with a bar and one for DB's.

Rarely. Tom doesn't think they add much. It's kind of fun, though,
because you can lift more than on the flat bench :-).

Chris

On 22 Dec 2004 00:24:49 -0800, "Her Subj."
wrote:

Hi Chris,

How do you count the carbs you eat at restaurants? Also, you seem to
know the exact ounce of the food you consume! Do you ask the
waitress/waiter about the size of your portions and how they
cook/marinate, etc. the food?

I just guess, generally. Some restaurants have nutritional
information on their menus or on the web, but most don't. Because I
weigh and measure at home, I have developed some ability to guess, but
I'm sure it isn't perfect. And I don't ask how they prepare the food.
I will do something like add in a pat or two of butter or some olive
oil (in my calorie-tracking spreadsheet, that is) to the basic food if
it seems to be prepared with fat. For more elaborate dishes, I'll
probably use something similar from my spreadsheet. It's the
discipline of doing it more than being exact that matters. (One other
thing on weight/size of portions: often I eat half of my entree and
bring half home -- just eyeballing when I split it -- and then I weigh
the part I've brought home and assume that what I had in the
restaurant was the same.)


This was my day:

morning: (home) Nature's Path "Heritage" cereal with half a banana and
3/4 cup of non-fat milk
10:00AM: crackers (from home): Kashi 7-grain, Wisecrackers (about 20 of
them total)
1:00PM: (office luncheon): half a chicken skewer (Thai food), two
spoonfuls of curry and a cup of brown rice, a small piece of duck, two
scallops with some peas, a fresh (non-fried) spring roll, a little ball
of sorbet ice-cream
8:00PM (Dinner party): four ginger snap cookies, 1/2 cup of couscous, a
few slivers of chicken, a small 1" square piece of lamb, some fruit
salad, a piece of chocolate cake, a cream puff, two pieces of chocolate

Did I do good? Did I splurge?

You didn't eat tons of food, and this isn't terrible for a day with
two parties. In general this isn't just how you'd want to distribute
your calories in a day, of course, as there are too many sweets and
too little protein. And I'd personally have cut back on the starches
like the rice and couscous in favor of more meat, but that's personal
preference as much as health consiousness, as I'd have probably eaten
sweets too :-).

Since I gather your pre-lunch eating was more how you normally eat,
let me suggest that you try to make your morning less carb-intensive.
The Kashi with banana and skim milk is a good breakfast, but for your
morning snack I'd choose something with some protein, if possible,
rather than crackers. I don't know either of these types of crackers,
but if they're not small 20 sounds like rather a lot. How many
calories are in a cracker? Better snack ideas might be just a couple
of crackers (or apple wedges, even better) with a little peanut butter
or cheese, a cup of yogurt, a hard-boiled egg or two, some cold
chicken, etc. Or if you want carbs, make it something like an apple
or a bunch of baby carrots.

Chris