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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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