Food & Exercise -- 1/24/2005

Food:

* 8:00 (driving to gym): ready-to-drink chocolate protein shake
* 10:30 (work, brought from home): 2 hard-boiled eggs
* 12:00 (work, brought from home): 350g turkey chili w/ 50g f/f
shredded cheese
* 3:45 (work, brought from home): energy bar
* 7:30 (home): 254g lasagne w/ 5g grated parmesan; 6 3/4 oz. wine; 1
bite-sized chocolate

Totals: 1581 calories (142 from wine), 44g fat (25%), 156g carbs
(40%), 107g protein (27%)

Exercise:

8:30 -- upper body stuff:

* Partial chin-ups: 2x5 {By this, I mean I would jump up to the top
position to start (from standing on side rails), then lower to 90
degree arm position and pull up as much as possible -- pretty much all
the way on the first rep, then a bit less on subsequent ones.}
* Machine-assisted pull-ups (I use a parallel grip here, which is
easier, I think, but also easier on my shoulder): 1x10x40; 1x8x30;
1x5x20; 1x2x10
* DB bench: 1x10x30s; 1x10x35s; 1x9x40s
* DB incline bench: 1x7x35s
* Barbell decline bench: 1x15x60
* DB flye: 2x10x25s
* DB seated shoulder press: 1x8x20s; 1x5x25s {Everything else is
getting better, but not these. My left shoulder just doesn't work
well on these... sigh.}
* Triceps pressdowns, W-shaped handle: 1x12x8 plates
* Standing overhead triceps extensions w/ EZ-Curl bar: 1x10x25; 1x8x35
* Shoulder stretches

12:30 -- 2 mile brisk walk {Shorter than usual. Ted was pressed for
time, and also our longer paths go through the woods and are snowy
right now, whereas the 2-mile loop is a sidewalk that has been cleared
for the most part.}

Chris
262/134/(130-140)
started dieting July 2002, maintaining since June 2004

7:30 (work) ½ bowl corn flakes, ½ banana, ½ cup fat free milk
9:30 (work) 1 nectarine
12:00 (restaurant) 1 cup chicken veg. soup, ½ turkey sandwhich w/lettuce,
tomatoe, onion, mustard, 5ish french fries w/catsup.
2:00 (barn) granola bar
6:00 1 cup garlicky potato soup, 1 cup steamed zucchini, 1 small piece corn
bread w/ 1 teasp. butter

exercise: None. Feeling pretty sore from the riding of this weekend and a
muscle twang going on in my soulder for the last couple of days, so I
decided to take today off.


Heidi
262/234/233
Losing 100lbs 1lb at a time.
Start 10/24/04

On Tue, 25 Jan 2005 03:09:21 -0800, "Heidi"
wrote:


7:30 (work) ½ bowl corn flakes, ½ banana, ½ cup fat free milk
9:30 (work) 1 nectarine
12:00 (restaurant) 1 cup chicken veg. soup, ½ turkey sandwhich w/lettuce,
tomatoe, onion, mustard, 5ish french fries w/catsup.
2:00 (barn) granola bar
6:00 1 cup garlicky potato soup, 1 cup steamed zucchini, 1 small piece corn
bread w/ 1 teasp. butter

exercise: None. Feeling pretty sore from the riding of this weekend and a
muscle twang going on in my soulder for the last couple of days, so I
decided to take today off.


Yope the shoulder feels better soon -- take care of it!

You're still eating very moderately, which is great. This menu was a
bit short on protein, though, seems to me -- just the turkey at lunch,
really.

Chris
262/134/(130-140)
started dieting July 2002, maintaining since June 2004

1/17 338
1/18 1818
1/19 1794
1/20 1804
1/21 1800
1/22 3000+?
1/23 3500+?

Today: 1807

Planned calorie limit: 1812

Chris, I recognise I've got into the bad habit of eating too many of my
calories in the evening (and then going overboard). How do you think I
should distribute my calories throughout the day (1800)? How about this?

Breakfast 400
Lunch 400
Afternoon snack 200
Dinner 400
Late snack 400

I'm usually up till 2 or 3 am hence the need for a late snack a little more
substantial than coffee and a cookie. Actually 400 calories in a late snack
is a big change for me. I've been having 1000+ in that last meal!!!

On Tue, 25 Jan 2005 15:17:54 GMT, "BCJ" wrote:

1/17 338
1/18 1818
1/19 1794
1/20 1804
1/21 1800
1/22 3000+?
1/23 3500+?

Today: 1807

Planned calorie limit: 1812


Looks like the weekends are a challenge for you. I like the idea
you've talked about of planning for a splurge then but perhaps
controlling it a bit more.

Chris
262/134/(130-140)
started dieting July 2002, maintaining since June 2004

On Tue, 25 Jan 2005 21:26:06 GMT, "BCJ" wrote:

Chris, I recognise I've got into the bad habit of eating too many of my
calories in the evening (and then going overboard). How do you think I
should distribute my calories throughout the day (1800)? How about this?

Breakfast 400
Lunch 400
Afternoon snack 200
Dinner 400
Late snack 400

I'm usually up till 2 or 3 am hence the need for a late snack a little more
substantial than coffee and a cookie. Actually 400 calories in a late snack
is a big change for me. I've been having 1000+ in that last meal!!!


This sounds pretty reasonable. I sometimes find myself leaving too
many for the evening as well, but I try to get in close to 1000 before
dinner. I usually like a snack in the evening, unless I eat dinner
quite late. (I have an erratic schedule, with evening workouts twice
a week so I get home much later those nights.) I never stay up as
late as you do, though, and my snack wouldn't ordinarily be more than
200 calories or so.

My favorite evening snacks are something dairy (like yogurt or cottage
cheese) or some nuts. If you're quite hungry then you might want
something with more fiber as well, like fruit or carrot sticks -- but
include some protein and fat with it.

Chris
262/134/(130-140)
started dieting July 2002, maintaining since June 2004

"Chris Braun" wrote in message

My favorite evening snacks are something dairy (like yogurt or
cottage
cheese) or some nuts. If you're quite hungry then you might want
something with more fiber as well, like fruit or carrot sticks --
but
include some protein and fat with it.

My favourite evening snack is an oatmeal biscuit (cookie) with a cup
of tea. Carbs and fat (with a smidgeon of nuts). Hmm. At about
125 calories it is OK to eat one if my calories are a bit low for
the day, but the other day I ate about six (I stopped counting).

Moira, the Faerie Godmother
Day 26 of my new WOL
136.8kg/131kg/90kg