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Weight Loss Forum / General Topics / November 2003Food & Exercise -- 11/1/2003 (yesterday)
Food: 9:30 (home): 2 poached eggs on one slice whole wheat toast w/ 3 slices melted f/f cheese 11:30 (home): banana 1:30 (home): 1 can (5 oz.) tuna mixed w/ 1/4 cup red grapes, 1 oz. chopped peanuts, & no-calorie blue cheese dressing 4:30 (home): energy bar 7:00 (home): 184g turkey meatloaf; 180g sauteed green beans; 6 oz. wine (merlot) 11:00 (home): 1 cup f/f cottage cheese w/ 3 tbsp sugar-free strawberry jam Totals: 1581 calories, 44g fat (25%), 132g carbs (33%), 142g protein (36%) Averages for the week: 1498 calories, 27% fat, 36% carbs, 34% protein Exercise: A fair bit of housework -- nothing else. Chris 262/176/??? > Averages for the week: 1498 calories, 27% fat, 36% carbs, 34% protein > > Exercise: A fair bit of housework -- nothing else. Very nice Chris! For comparison. Averages: 1973 calories, 23% fat, 50% carbs, 27% protein Guess you could call it the FDA diet <G>. I'd like to bring my carbs down though. Exercise: 40 minutes cardio/day alternating the treadmill and the elliptical machines. Moderate weight lifting on a 3 day rotation, 7th day rest. Dan - 305/289/220 >> Averages for the week: 1498 calories, 27% fat, 36% carbs, 34% protein >> [quoted text clipped - 14 lines] > >Dan - 305/289/220 Your calories are lower relative to your body weight than mine. That doesn't make it wrong; when I started at 262 lbs. I was eating 1600 calories per day. But I'm female and 55, and have a fairly slow metabolism. 2000 or so may be a little low for you, but if you feel okay and aren't losing too fast, it's probably fine. I would recommend trying to up the protein. I don't think carbs are evil, but if you increase your protein without increasing calories, you will probably take it away from the carbs. Your exercise program sounds good. I basically lift 4x/week, do plyometrics sorts of stuff one day, and do cardio 4-5 days. I rarely go into the gym on the weekend. (It's not convenient to my home -- more so to my office.) Do you push yourself some on the cardio? I think that makes a difference. I actually do shorter cardio than I used to -- most days only around 20 minutes -- but I try to keep increasing speed and run intervals and stuff like that. Chris > I would recommend trying to up the protein. I don't think carbs are > evil, but if you increase your protein without increasing calories, > you will probably take it away from the carbs. > > Chris I was playing around with a spreadsheet I made to calculate the number of dietary exchanges I'd need to maintain X calories with a given balance of fat, protein, and carbs. I discovered that if I want to keep in the same number of veggies and fruits I eat now at 1400 cal, I'd be at about 50% carbs with only 2 grain servings a day - that was with 30% protein & 20% fat. BTW Chris, I finally tried soy cheese! I took your advice and went with the american over something like jalapeno even though I generally never cared for american cheese. It was really really good! I can have veggie burgers, dogs, and cheese and it counts as a veggie in my plan and since I wanted to up my protein, I went ahead and picked some up. Expensive, but good. Jenn >I was playing around with a spreadsheet I made to calculate the number of >dietary exchanges I'd need to maintain X calories with a given balance of >fat, protein, and carbs. I discovered that if I want to keep in the same >number of veggies and fruits I eat now at 1400 cal, I'd be at about 50% >carbs with only 2 grain servings a day - that was with 30% protein & 20% >fat. This is a pretty good ratio, I think, if lots of the carbs are coming from veggies and fruits. I don't eat as much of those as I should, really -- I often have trouble digesting raw fruits and veggies. I try for a little more protein, but that's partly because I'm really into weightlifting. >BTW Chris, I finally tried soy cheese! I took your advice and went with the >american over something like jalapeno even though I generally never cared [quoted text clipped - 3 lines] > >Jenn It's a good source of protein. I'm glad you like it. I like the Swiss flavor too. (I've never tried jalapeno flavor because I don't like peppers. In fact, I'm allergic to the flesh of peppers. Probably wouldn't be to the cheese, but as a result of the allergy I have an aversion to anything that involves peppers.) Chris > Your calories are lower relative to your body weight than mine. That > doesn't make it wrong; when I started at 262 lbs. I was eating 1600 [quoted text clipped - 4 lines] > evil, but if you increase your protein without increasing calories, > you will probably take it away from the carbs. Generally, I have been feeling very well. Today I am a little hungry now, but I'm going to bed soon, there is no need to eat. I agree, I need to get my protein up a bit. I ALWAYS end up very close to my average. It's interesting, because I don't plan my meals. I eat what I'm in the mood for. The rule is 400 calories, five times a day. Today for example: Calories 1963, Fat 24%, Carbs 46%, Protein 30% > Do you push yourself some on the cardio? I > think that makes a difference. I actually do shorter cardio than I > used to -- most days only around 20 minutes -- but I try to keep > increasing speed and run intervals and stuff like that. > > Chris Yes, I push cardio. Usually the first 30 minutes is moderate, pulse of 150 (75-80%). The last ten minutes is spent pushing the envelope, changing speed, resistance, or incline. Besides the weight, I'm in fairly good shape - which is surprising. I can't wait to see the muscle under this layer of fat - I was benching today, working reps with my goal weight. Dan - 305/289/220 >Yes, I push cardio. Usually the first 30 minutes is moderate, pulse of 150 >(75-80%). The last ten minutes is spent pushing the envelope, changing >speed, resistance, or incline. Besides the weight, I'm in fairly good >shape - which is surprising. I can't wait to see the muscle under this >layer of fat - I was benching today, working reps with my goal weight. Good stuff. I have a goal of being able to bench my bodyweight someday, but currently I have a rotator cuff injury (from a snatch that I lost to the back) that has progressed to a frozen shoulder, so my bench is way off. I'd be interested to know what I could do otherwise. Back when I was heavier I've benched 185 (raw -- 205 with a bench shirt). I weigh less than that now, but can't handle more than around 100 lbs. without straining my shoulder. I'm the Virginia USAPL record holder in the Women's 50-54 198+ class. I'd hoped to set some new records now that I'm 55, and in a new weight class, but it's not to be unless I get the shoulder healed. We're working on it... Chris 262/176/??? > Good stuff. I have a goal of being able to bench my bodyweight > someday, but currently I have a rotator cuff injury (from a snatch [quoted text clipped - 9 lines] > Chris > 262/176/??? Ouch, I feel your pain - what a horrible place for an injury. How long ago did you get hurt? If it's truly frozen, and not showing a tear or other injury now, perhaps massage would help? Regardless, 185 is pretty impressive. I hope that you get healed and get back there. Dan >> Good stuff. I have a goal of being able to bench my bodyweight >> someday, but currently I have a rotator cuff injury (from a snatch [quoted text clipped - 16 lines] > >Dan I hurt it in April. At first I think the problem was more inflammation and strain, but at this point I think there's no doubt that it's frozen. Since I hadn't heard of that condition, I didn't realize what was happening. But I read a description of it and then talked to a chiropractor and to a physical therapist I know; both immediately agreed that that's what it was. I get regular massages anyway, but now that we've diagnosed this I'm having my massage guy work on it. What he's doing is quite painful, but I think it's helping. Chris > I hurt it in April. At first I think the problem was more > inflammation and strain, but at this point I think there's no doubt [quoted text clipped - 7 lines] > > Chris That sounds like the hip flexor problem I have. It "seizes and freezes." I worked with a PT who gave me some stretching exercises that I do regularly that help it out and I try to get monthly massages. Jenn >That sounds like the hip flexor problem I have. It "seizes and freezes." I >worked with a PT who gave me some stretching exercises that I do regularly >that help it out and I try to get monthly massages. Well, this just stays pretty much frozen. I think the idea is to break up the adhesions through deep massage. Stretching helps, too, though, with gradually restoring some range of motion. Apparently one of the treatments is to put the person under general anaesthesia and then really work the heck out of the knots to break them up (because it would be too painful otherwise). I think this is for more extreme cases, though. Chris > I'm the Virginia > USAPL record holder in the Women's 50-54 198+ class. I'd hoped to set [quoted text clipped - 3 lines] > Chris > 262/176/??? How long have you been competing? Congrats on the accomplishment. Beverly >> I'm the Virginia >> USAPL record holder in the Women's 50-54 198+ class. I'd hoped to set [quoted text clipped - 7 lines] > >Beverly I've been lifting around 4 years -- competing for around 1 1/2 years. I haven't competed at all since this spring, though, when I hurt my shoulder. Between the injury and some loss of strength due to weight loss, all my lifts are seriously off. But I hope to get back to it someday. Chris I've seen what Ahmed is doing to Chris's shoulder and her statement, "Quite painful", doesn't even begin to describe it. I took one look and drifted away. (Chris...I know Ahmed would love being described as "your massage guy" :)). Kathy and I are cheering Chris on with her rehab...we want her to come with us in April to the Master's Olympic lifting Competition in Savannah. Yeah!!! Road Trip! (No kids..even better). Elise. > > I'm the Virginia > > USAPL record holder in the Women's 50-54 198+ class. I'd hoped to set [quoted text clipped - 7 lines] > > Beverly >I've seen what Ahmed is doing to Chris's shoulder and her statement, "Quite >painful", doesn't even begin to describe it. I took one look and drifted >away. (Chris...I know Ahmed would love being described as "your massage >guy" :)). Kathy and I are cheering Chris on with her rehab...we want her to >come with us in April to the Master's Olympic lifting Competition in >Savannah. Yeah!!! Road Trip! (No kids..even better). Elise. I'll come, even if just to watch :-). By the way, Elise, would you like to show the group the picture of the three of us with Ahmed? If so, and if you send it to me electronically (I don't have that one in the stuff you sent), I'll put it on my web site. Chris |
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