Food & Exercise -- 11/11/2003

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Chris Braun - 12 Nov 2003 03:55 GMT

Food:

8:30 (home): 3/4 cup Hi-Lo cereal, 16g whey protein, 3/4 cup skim milk

11:00 (work, brought from home): apple

12:15 (work, brought from home): 5 oz leftover Szechuan veggies w/
136g sauteed chicken breast mixed in

5:30 (driving from gym to meeting): 12 mini carrots

6:30 (meeting dinner): stuff on skewers -- 4 shrimps, 2 scallops, 2
chunks beef; around 4 oz. marinated raw veggies (broccoli, squash,
carrots, asparagus, mushrooms -- with a bit of olive oil); 1/4 piece
of chocolate cake (The carrots I ate an hour earlier really
diminished my appetite.)

9:00 (home): 1 oz. mixed nuts

10:30 (home): energy bar

Totals: 1306 calories, 39g fat (27%), 120g carbs (37%), 125g protein
(38%) (I want to try to eat at least 1400 calories a day, and haven't
been doing it regularly. I need to get more calories in earlier in
the day, as I don't want to just stuff myself in the evening.)

3:00 -- Exercise (OL):

Shoulder warmups

Power cleans in the rack: 2x2x20kg/44lbs; 1x2x30/66; 1x1x35/77;
1x1x37.5/82.5; 1x1x40/88; 2x1x42.5/93.5 (plus one miss at that weight)

Clean pulls in the rack: 2x5x42.5/93.5; 2x5x47.5/104.5; 3x3x52.5/115.5

Back squats: 1x5x30/66; 2x3x40/88; 1x3x50/110; 3x1x60/132

Shoulder exercise: lying on Swiss ball under Smith machine, grip bar
with straight-arm, underhand grip and do presses just using the
shoulders: 1x25 w/ 20 lbs. on each side; 1x25, 1x30 w/ 30 lbs. each
side

Some light cable rows, just playing around w/ 35 lbs. or so: 2x10
one-armed, standing on one foot (switched feet and arms between sets);
1x10 in a deep squat position

No time for cardio, as I had to get to the evening meeting.

Chris
262/175/???

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B P Beresh - 12 Nov 2003 17:18 GMT

> Totals: 1306 calories, 39g fat (27%), 120g carbs (37%), 125g protein
> (38%) (I want to try to eat at least 1400 calories a day, and haven't
> been doing it regularly. I need to get more calories in earlier in
> the day, as I don't want to just stuff myself in the evening.)

Yes, I agree with the at least 1,400 calories a day. And I will eat a
very large, if leisurely breakfast to get those calories in (a major
percentage of the at least 1,400, not the whole 1,400, lol) at the
start of the day.

I certainly wake up hungry enough to!

> No time for cardio, as I had to get to the evening meeting.
>
> Chris
> 262/175/???

Is that another pound off??

Congratulations!

I did read your stats re: your relative lack of girth at your weight
(in comparison and contrast to mine). And I know you have agility and
limberness (along with strength) I could only dream about.

If you are not close to goal now (don't go below 1,400), I don't know
who is.

Tina
226 (as a young adult)
197 (from ages 43 - 48)
140 (now)
141 (My Goal Weight)

I ate 1,578 calories yesterday under barely
manageable circumstances that involved me being
a little rude to a waitress in a restaurant

Reply to this Message

Chris Braun - 13 Nov 2003 00:18 GMT

>> Totals: 1306 calories, 39g fat (27%), 120g carbs (37%), 125g protein
>> (38%) (I want to try to eat at least 1400 calories a day, and haven't
[quoted text clipped - 5 lines]
>percentage of the at least 1,400, not the whole 1,400, lol) at the
>start of the day.

Our nutritionist at the gym told me to try to eat at least 1400
calories a day, and I am trying. My appetite has fallen off some,
but, as I said, I need to work on getting more calories into the first
half of the day. I've done a bit better today. I mean, if I let
myself eat a lot of junk I'd eat even if I wasn't hungry, and could
easily eat more calories, but the appetite isn't really there.

Today I was at a meeting and ate more than usual. In the morning, had
some fruit and a bagel (not the giant sort) with cream cheese but
skipped the sweet pastries and fruit juices, and at lunch I just ate
the meat out of the sandwiches and skipped the cookies. I'm still at
a comfortable calorie level (pre-dinner). I was full, but if I'd let
myself eat cookies and pastries I could certainly have found some more
appetite for them :-). But most of the time I can resist that stuff,
unless I decide it's an occasion for cheating -- which a business
meeting is not.

>> Chris
>> 262/175/???
>
>Is that another pound off??
>
>Congratulations!

Yes it is, thanks :-). I've now lost 1/3 of my previous bodyweight.

>I did read your stats re: your relative lack of girth at your weight
>(in comparison and contrast to mine). And I know you have agility and
>limberness (along with strength) I could only dream about.

Well, I didn't have any of those things 5 years ago. Exercise has
made a huge difference in my life. I will never stop. (And, by the
way, when I was previously a size 12-14 -- about 20 years ago -- I
weighed around 140.)

>If you are not close to goal now (don't go below 1,400), I don't know
>who is.

Well, I think I am probably pretty close to goal. If I don't lose
more weight while keeping my calories at 1400 or above, I will
stabilize where I am. My target is still technically around 1600, but
I do have fairly frequent splurge days, so don't need to go that high
every day to hit that as an average.

My Olympic lifting coach thinks I should stop losing now and just
build strength, but I'd like to lose a little more belly fat. Other
than that, I'm really pretty happy with my body. Actually, I'm pretty
happy with it anyway :-).

>I ate 1,578 calories yesterday under barely
>manageable circumstances that involved me being
>a little rude to a waitress in a restaurant

Well, I'm sorry if she made it tough for you, but good for you for
sticking to it despite trying circumstances!

Chris

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