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Food & Exercise -- 5/15-19/2006



 
 
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Old May 20th, 2006, 03:40 AM posted to alt.support.diet
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Default Food & Exercise -- 5/15-19/2006

Well, I'm finally catching up here. I've been recording my food but
just haven't been on line much lately -- have been just trying to
catch up with things at home after being gone for so much. So here
goes:

Monday, 5/15: Drove home from NC. Had breakfast with mom first, then
stopped for a late lunch at a country inn.

* 8:30 (retirement home dining room): 2 fried eggs; 2 sausage links; 4
oz. orange juice; 1 slice rye toast; 1 small biscuit; 2 pats butter; 2
orange marmalade {The biscuit was my mom's and she didn't want it so I
ate it too -- more than I usually eat for breakfast.}
* 11:00 (driving): energy bar
* 1:00 (restaurant): small mixed salad w/ 1 tbsp balsamic vinaigrette;
1 bowl (~2 cups) beef chili
* 4:00 (driving): 1 oz. mixed nuts
* 7:00 (home): turkey burger on whole wheat hamburger bun w/ 3 slices
f/f cheese, dill pickle slices, & catsup
* 11:30 (home): 250g Greek yogurt

Totals: 1651 calories, 48g fat (26%), 186g carbs (45%), 118g protein
(29%)

Exercise: none

Tuesday, 5/16: Typical Tuesday -- work, with lunchtime walk, the the
gym.

Food:

* 7:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/ cheese & 10g grated asiago
* 10:00 (work, brought from home): orange
* 11:30 (work, brought from home): salad w/ 1 cup greens, 1 cup other
veggies, 2 1/2 oz. Healthy Choice ham, 3 slices f/f cheese,
calorie-free blue cheese dressing
* 3:30 (work, brought from home): protein bar
* 6:45 (gym, between cardio & yoga): low-carb energy bar
* 9:30 (home): turkey burger on whole wheat hamburger bun w/ 3 slices
f/f cheese, dill pickle slices, & catsup
* 11:30 (home): "fun size" Butterfingers candy bar

Totals: 1549 calories, 43g fat (25%), 145g carbs (37%), 148g protein
(38%)

Exercise:

11:30 -- 2 mile brisk walk {Ted didn't have time for more as he had to
get back for a meeting.}

5:15 -- Olympic lifting * some other playing around with balls:

* Shoulder warmups
* Power snatch: 2x5x15kg/33lbs; 1x5x17.5/38.5
* Muscle clean followed by push press: 2x5x25/55; 1x3x30/66
* Snatch pulls: 3x5x35/77
* Clean pulls: 3x5x45/99
* Front squats -- each set preceded by a power clean (couldn't get a
cage): 3x5x30/66

* Side lunges holding 12 lb. medicine ball in front of chest: 10 to
each side, alternating
* Standing on flat side of BOSU ball:
- Side-to-side twists holding 18 lb. aerobics bar behind my back at
waist: 10 each side
- Side-to-side twists holding 12 lb. ball at chest: 10 each side
- Side-to-side twists holding 12 lb. ball with arms extended: 10
each side
- Tossing 12 lb. ball a little ways up in the air and then catching
it: 2x10
- Side-to-side twists passing 6 lb. ball from one hand to the other
- One-arm overhead presses w/ 6 lb. ball: 1x10 each arm
- Overhead triceps extensions holding 6 lb. ball: 1x10

6:30 -- Treadmill: 2 mile run on random program level 2, 5 mph

7:15 -- 75 minute hatha yoga class

Wednesday, 5/17: Typical Wednesday -- work, gym day off. Went for a
run at lunchtime, as Ted was telecommuting. (We got sad news
Wednesday. For those of you who read my mention last week of the
police shooting near my office -- the other officer who had been in
critical condition passed away; he'd held on for a week. Tomorrow is
his funeral service. I was out of town after the first death so
didn't see what they did at the police station. They have the fallen
officer's car out in front of the station, and it's all covered with
flowers and other mementos that people bring to decorate it. This
makes for huge traffic jams getting into the office park, as this
station is right on the street going in, but who can complain?)

Food:

* 7:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/ cheese & 10g grated asiago
* 11:00 (work, from stash there): energy bar
* 1:00 (work, brought from home): salad w/ 1 cup greens, 1 cup other
veggies, 95g grilled chicken breast, calorie-free vinaigrette
* 3:30 (work, brought from home): apple
* 5:45 (driving home): 1 oz. mixed nuts
* 8:00 (home): 1/3 cup (uncooked weight) quinoa mixed w/ 72g beef
tenderloin, sauteed mushrooms, & 1/4 cup mushroom gravy

Totals: 1278 calories, 41g fat (29%), 123g carbs (38%), 99g protein
(31%)

Exercise: 3 mile run

Thursday, 5/18: Thursday was something of a comedy of errors from the
food & exercise perspective. When I went to get my salad out of my
insulated bag for lunch, I discovered that the Tupperware bowl I'd
taken from the fridge, instead of containing my salad, contained some
over-the-hill liquid that I believe had once been chicken soup -- most
definitely not edible! So I bought lunch at the office cafeteria and
called and told DH to eat my nice salad w/ grilled salmon. Then in
the evening I went to the gym for Olympic lifting & yoga class, got
all undressed, opened my gym bag, and found nothing in it but my
shoes. So I got dressed and came home. (Well, actually, I stopped at
Kohl's and bought some shorts and shirts.) Sigh...

Food:

* 7:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/ cheese & 10g grated asiago
* 11:45 (work, from cafeteria): salad w/ 1 cup greens, 1 cup other
veggies, 5 oz. tuna, 3 oz. kidney beans, 1 hard-boiled egg, f/f
vinaigrette {I'd managed to bring the salad dressing with me from home
-- just not the salad.}
* 3:30 (work, brought from home): protein bar
* 7:30 (driving home after shopping): 1 oz. mixed nuts
* 9:00 (home): turkey burger on whole wheat hamburger bun w/ 3 slices
f/f cheese, dill pickle slices, & catsup

Totals: 1537 calories, 55g fat (32%), 105g carbs (27%), 160g protein
(42%)

Exercise: None {Didn't get out at lunch time as it was raining, and
had the abortive gym experience.}

Friday, 5/19: Today I worked at home, with a break to go to the gym
and the grocery store.

Food:

* 7:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/ cheese & 10g grated asiago
* 10:45 (gym, between lifting & yoga): energy bar
* 12:45 (while filling the car w/ gas): apple
* 2:15 (home): turkey burger on whole wheat hamburger bun w/ 3 slices
f/f cheese, dill pickle slices, & catsup
* 4:30 (home): 4 fiber rye crackers
* 7:45 (home): 175g roast chicken breast; 4 oz. sweet potato; 3 oz.
asparagus

Totals: 1419 calories, 35g fat (22%), 153g carbs (43%), 132g protein
(37%)

Exercise:

10:00 -- Legs:

* Walking lunges w/ 40 lb. fixed bar on back: 4 x 20 steps (plus a
clean and press to pick the bar up for each set and a press after each
set to put it down)
* Raising and lowering from seated position, standing on one leg: 1 x
10 each leg {I used a lower seat than the one other time I did this,
and found I couldn't do it well with the left leg -- apparently the
right is much stronger for this.}
* Stiff-legged deadlifts: 2x10x115
* Leg extensions: 1x12x150; Single-legged: 1x10x80 each leg
* Leg curls: 1x10x75; 1x10x40 each leg
* Seated calf extensions: 1x25x250
* Seated hip adductor: 1x15x130
* Seated hip abductor: 1x15x80

11:00 -- 75 minute vinyasa yoga class


Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004
 




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