Food & Exercise -- 12/9/2003

Food:

8:45 (home): 3/4 cup Hi-Lo cereal w/ 3/4 cup skim milk and 16g whey
protein

12:00 (work -- brought chicken and salad dressing from home; bought
other salad stuff in cafeteria): salad w/ 100g turkey breast,
lettuce, tomato, carrots, blueberries, mushrooms, baby corn, f/f
balsamic vinaigrette

5:30 (driving home from gym): apple

6:45 (home); 140g baked orange roughy; 190g sauteed green beans; 1
gumdrop

8:45 (home): 1 cup Hi-Lo cereal mixed w/ 1 container f/f cherry yogurt

Totals: 1100 calories, 9g fat (7%), 140g carbs (51%), 122g protein
(44%) {Not really enough calories, but I'm not feeling well -- feel
like I'm starting a cold or sinus infection. I felt like I could
easily have stopped eating after the 6:45 dinner, but that was only
800 calories and it just seemed wrong so I had the yogurt/cereal mix.
Anyway, I've already slept for 2 hours after eating that, but then
woke up and thought I'd post this before going back to bed.)

3:00 -- Exercise:

Shoulder warmups -- a bunch of light DB raises and some stretches

Snatch warmups w/ broomstick: 2x5 overhead squats; 2x5 drop snatches;
1x5 classic snatch

Drop snatch: 2x4x15kg/33lbs

Classic snatch: 1x4x15/33; 3x4x20/44

Clean pulls from the blocks: 1x4x37.5/82.5; 1x4x42.5/93.5;
1x4x47.5/104.5; 2x4x52.5/115.5

Front squats: 1x5x20/44; 1x5x30/66; 1x3x40/88; 1x2x50/110; 1x1x60/132;
1x2x60/132

Abs: 2x12 crunches: Ahmed standing on my toes and holding his hand out
over me, me holding 10 lb. plate at arms length and touching it to his
hand as I came up

Cardio: 2 miles on treadmill -- first mile running, varying speed
between 4.0 mph and 6.0 mph; 2nd mile doing 1 minute run/walk
intervals, run speeds from 5.0 to 6.2

Chris
262/172/???

On 12/9/2003 11:02 PM, Chris Braun wrote:

Not really enough calories, but I'm not feeling well -- feel
like I'm starting a cold or sinus infection. I felt like I could
easily have stopped eating after the 6:45 dinner, but that was only
800 calories and it just seemed wrong so I had the yogurt/cereal mix.

I hope that you are feeling better!


--
jmk in NC

"Chris Braun" wrote in message
...
Food:

8:45 (home): 3/4 cup Hi-Lo cereal w/ 3/4 cup skim milk and 16g whey
protein

12:00 (work -- brought chicken and salad dressing from home; bought
other salad stuff in cafeteria): salad w/ 100g turkey breast,
lettuce, tomato, carrots, blueberries, mushrooms, baby corn, f/f
balsamic vinaigrette

5:30 (driving home from gym): apple

6:45 (home); 140g baked orange roughy; 190g sauteed green beans; 1
gumdrop

8:45 (home): 1 cup Hi-Lo cereal mixed w/ 1 container f/f cherry yogurt

Totals: 1100 calories, 9g fat (7%), 140g carbs (51%), 122g protein
(44%) {Not really enough calories, but I'm not feeling well -- feel
like I'm starting a cold or sinus infection. I felt like I could
easily have stopped eating after the 6:45 dinner, but that was only
800 calories and it just seemed wrong so I had the yogurt/cereal mix.
Anyway, I've already slept for 2 hours after eating that, but then
woke up and thought I'd post this before going back to bed.)


Hope you're feeling better. I've been bothered with sinus problems for the
past few weeks and I'm finally going to have to quit the OTC meds and visit
my doctor.

Beverly ( who lives in an area called "Sinus Valley" )

3:00 -- Exercise:

Shoulder warmups -- a bunch of light DB raises and some stretches

Snatch warmups w/ broomstick: 2x5 overhead squats; 2x5 drop snatches;
1x5 classic snatch

Drop snatch: 2x4x15kg/33lbs

Classic snatch: 1x4x15/33; 3x4x20/44

Clean pulls from the blocks: 1x4x37.5/82.5; 1x4x42.5/93.5;
1x4x47.5/104.5; 2x4x52.5/115.5

Front squats: 1x5x20/44; 1x5x30/66; 1x3x40/88; 1x2x50/110; 1x1x60/132;
1x2x60/132

Abs: 2x12 crunches: Ahmed standing on my toes and holding his hand out
over me, me holding 10 lb. plate at arms length and touching it to his
hand as I came up

Cardio: 2 miles on treadmill -- first mile running, varying speed
between 4.0 mph and 6.0 mph; 2nd mile doing 1 minute run/walk
intervals, run speeds from 5.0 to 6.2

Chris
262/172/???

On Wed, 10 Dec 2003 07:34:53 -0500, jmk
wrote:



On 12/9/2003 11:02 PM, Chris Braun wrote:

Not really enough calories, but I'm not feeling well -- feel
like I'm starting a cold or sinus infection. I felt like I could
easily have stopped eating after the 6:45 dinner, but that was only
800 calories and it just seemed wrong so I had the yogurt/cereal mix.

I hope that you are feeling better!

Thanks (and to Beverly too :-) ). I think I'm a little better today,
though I skipped working out and just sat in the steam room for a
while. (I had a long work day -- wasn't able to connect with Tom at
my planned time.) I'm planning to take it easy for the next couple of
days -- hoping to be feeling better for holiday parties this weekend
:-).

Chris

On 12/10/2003 8:12 PM, Chris Braun wrote:
On Wed, 10 Dec 2003 07:34:53 -0500, jmk
wrote:



On 12/9/2003 11:02 PM, Chris Braun wrote:


Not really enough calories, but I'm not feeling well -- feel
like I'm starting a cold or sinus infection. I felt like I could
easily have stopped eating after the 6:45 dinner, but that was only
800 calories and it just seemed wrong so I had the yogurt/cereal mix.

I hope that you are feeling better!


Thanks (and to Beverly too :-) ). I think I'm a little better today,
though I skipped working out and just sat in the steam room for a
while. (I had a long work day -- wasn't able to connect with Tom at
my planned time.) I'm planning to take it easy for the next couple of
days -- hoping to be feeling better for holiday parties this weekend
:-).

Good move with the steam room! I just read something about that:

"Researchers aren't clear about the exact role saunas play in
prevention, but one 1989 German study found that people who steamed
twice a week got half as many colds as those who didn't. One theory:
When you take a sauna you inhale air hotter than 80 degrees, a
temperature too hot for cold and flu viruses to survive."
(http://my.webmd.com/content/pages/5/4068_103.htm).

It took me a sec to find it but I did want to post that good news. Now
we all need to steam twice a week, right? ;-)

Take care!

--
jmk in NC