Food & Exercise -- 3/10/2005

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Chris Braun - 11 Mar 2005 03:29 GMT

Food:

* 8;30 (home): 30g Flax Plus granola, 30g All Bran, 22g whey protein,
1 cup skim milk
* 1:30 (restaurant w/ friends): 1/2 piece raisin walnut bread; salad
w/ grilled tuna, greens, pine nuts, dates, tomatoes, & vinaigrette
* 6:15 (between lifting & cardio): orange
* 7:45 (driving home): protein bar
* 8:30 (home): salad w/ 2 cups lettuce, 10 grape tomatoes, 111g
chicken breast, 5g grated parmesan, 3 tbs lowfat Italian dressing
* 9:30 (home): 3 bite-sized chocolates

Totals: 1467 calories, 46g fat (28%), 161g carbs (44%), 131g protein
(36%)

Exercise:

5:15 -- Olympic lifting + cardio

* Shoulder warmups
* 10 overhead squats w/ hollow bar -- warmup
* 10 drop snatches w/ hollow bar -- warmup
* Power snatch: 1x5x15kg/33lbs; 3x2x20/44
* Power clean from blocks: 1x5x25/55; 1x4x30/66; 1x2x32.5/71.5;
3x2x25/55 (Thought I was supposed to be doing these at 32.5, but
realized when checking the workout plan that I was supposed to be at
25.)
* Clean pulls: 1x3x25/55; 1x3x35/77; 1x3x45/99; 3x3x52.5/115.5
* Partial chins: 2x5
* Back hyperextensions holding 17.5 lb. DB in each hand and pulling
back toward my sides (like a row) as I came up: 2x15

Treadmill: 5K, in repeating pattern: 4 minutes run at 6.2 mph, then
walking at 2.0 mph until my heart rate got below 120 -- This took
39'28". My heart rate is elevated, and recovery time slower, after
I've been lifting.

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

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rvsmithmd - 14 Mar 2005 20:38 GMT

Chris Braun Wrote:

> Food:
>
[quoted text clipped - 36 lines]
> 262/130s/130s
> started dieting July 2002, maintaining since June 2004

Chris,

It looks like you have a very well thought out diet and exercis
routine and are getting great results. How often are you lifting pe
week?

Thanks,

Randy

http://www.antiagingatlanta.co

--
rvsmithmd

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Chris Braun - 15 Mar 2005 04:43 GMT

>It looks like you have a very well thought out diet and exercise
>routine and are getting great results. How often are you lifting per
>week?

Thanks, Randy. I lift 4 times per week. Normally I do an upper body
workout on Mondays and Olympic lifting workouts on Tuesday, Thursday,
and Friday. Sundays I just do some running (I do cardio most of the
other days too), and I take off Wednesdays and Saturdays from the gym.

I compete some in weightlifitng so I do perhaps more than most people.
I do it because I enjoy it and enjoy having muscles and being strong

:-); other health and diet benefits are secondary.

I am, by the way, an almost-57-year-old woman.

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

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