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Nir
Senior Administrator
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Posted: 16 April 2007 04:57 am |
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Sunday
Body Jam (Jason was covering for Shey who apparently is doing a Body Combat course), ASDA reductions were practically non-existent (Yogurt 9p, Roast chicken 20p, Chicken breast pieces in Piri-Piri sauce 50p) - luckily I spent some of the time sunbathing outside the store (and walking over to IKEA in search of samples: oops), Body Step, Body Pump. A friend relayed a rumour that the gym is considering axing the 4 Body Pump classes and replacing with a generic weight-based class run by the gym's personal trainers, to save on instructor fees and/or BTS license fee - most distressing. If it happens I may move gyms again!
Note: vegetables just under a pound - what's going on ?!
Animals: chicken-breast(158) mandarin-Muller-Light-yogurt(106) corned-beef(50) salmon(50) roast-chicken(15) =379 (19.9%)
Rubbish: ASDA-sample:trifle(73) sf-jello(50) wafer-cones(45) IKEA-sample:martzipan-chocolate-cake(43) jelly-beans(25) IKEA-sample:potato-chips(18) =254 (13.4%)
Totals: 1900 calories, 103.9g protein. 633 is 33.3%
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Hisgal
Distinguished Member
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Posted: 17 April 2007 04:39 am |
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NIR WROTE:
At OA I claimed my 2-month chip (actually it is exactly 2 months since my last binge on February 13th at that Thai buffet restaurant in London).
CONGRATULATIONS!
That's a great accomplishment, Nir! Way to go!
Nir wrote:
One thing that is eating me up is my unwise investment in Jelly Beans. This is not the fancy stuff (not Jelly Belly). I bought 3 x 250g packets of the cheaper stuff (44p each, £1.32 total) when I was looking for low-fat low-fibre solid foods for colonoscopy prep. However, wasting my calories on these sweets unless there is a 'medical' reason to do so really seems like shooting myself in the foot (seriously, it is essentially like injecting glucose into my veins) but on the other hand I do hate wasting money.
Well, unfortunately my stash is the real thing, "Jelly Bellies" And I'm having the same problem........I can't make myself toss them! I picked them out bulk, so they are all my favorite flavors But, they are fat-free, right? Even if they are pure sugar!!
Thanks for all the quotes from BFFM. I've read it a couple of times, but there is so much in there.........I think I could read it every day and still not catch or remember it all.
I've tried to listen to some of Tom Venuto's programs, that you've posted the web addresses to......and not had much luck. I got to the right page, but when I clicked on the "play" button, nothing happened. Has anyone else told you they've listened or had problems?
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Nir
Senior Administrator
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Posted: 17 April 2007 04:27 pm |
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Thanks Hisgal! No one has told me that they've had problems (or indeed that they have successfully listened). Have you tried any of the other seminars on myultimatemakeoverseries.com - do any of them work for you?
Monday
Opted for Body Jam in preference to Spin (am I lazy?), followed by Ab Attack.
I gave up television in December 2003 (some 3 years and 4 months ago), coincidentally with moving home: I never bothered to reassemble my TV, TiVos, VCRs etc. However I also did not assemble my Hi-Fi - until today. I finally got fed up with the tiny sound of the laptop's built-in speakers and decided it was time for big sounds! Principally so I can get NaturalReader to read stuff off the screen when I'm cooking in the kitchen. So I have a Kenwood amplifier and Mission speakers hooked up to the laptop. I was also tempted to Google some BTS (Body Pump, Body Combat, Body Step) track-lists and the Google for music videos corresponding to some favourite songs that have strong exercise conotations for me.
Had a nap and rushed to the gym. I caught the last 15 minutes of the evening Body Jam class, which was a handy warm-up for the Body Step workout. Bargains: Cabbage-and-leek.
I was reading an article about cutting (ht tp://www.abcbodybuilding.com/13weekstohardcorefatburningdiet.php) which proposed a zig-zag with the following shape: 2500 2900 2700 2300. Translating this to my numbers (2300, 1900 x 3) it becomes (2300 2100 1700 1900), notice that the 4-day average is still 2000 calories but the idea is to keep the body guessing. It'll be fun to try it out. Today was 2300 calories so I guess that means tomorrow is 2100!
My vegetable intake has been restored to respectable levels. Calories from peanuts today: 638. Actually for once percentages are not looking bad  .
Animals: chicken-breast(82) roast-chicken(50) salmon-steak(50) =182 (7.9%)
Rubbish: wafer-cones(81) sf-lemmon-jello(75) jelly-beans(11) =167 (7.3%)
Totals: 2300 calories, 104.0g protein. 349 is 15.2%
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ObsessedwithFitness
Distinguished Member
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Posted: 17 April 2007 05:52 pm |
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Nir wrote: Sunday
A friend relayed a rumour that the gym is considering axing the 4 Body Pump classes and replacing with a generic weight-based class run by the gym's personal trainers, to save on instructor fees and/or BTS license fee - most distressing. If it happens I may move gyms again!
Nir, it seems our gym is doing the opposite. They are getting rid of ALL classes that are NOT LES MILLS programming. The reason this stinks is because I normally take a bodysculpt class taught by a trainer there which is like no other class and REALLY makes me sore the day afterwards....AND they are talking of getting rid of all of our spinning classes to be replaced by RPM classes. I dont know how I feel about this, and now that I am just a member again, and not an employee, I can rightfully argue my case against it! If this does happen, I may be switching gyms, too. It stinks cause the next nearest nice gym is about 45 minutes north. Mine is only 2 miles away from my house right now, very convenient. Anyway...don't you think the PAYING MEMBERS should have a say? I do. My gym doesnt agree though, as I complained again when they canceled BodyAttack this week and BodyPump 2 weeks ago with no warning, and no signs or substitute instructors, and they said "If the members dont like it, they are free to go elsewhere" ...so it seems they may have the same reaction with this situation. I guess we'll see. Anyway..point is, I know what its like, and its annoying. Ok, enough ranting in your diary.
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Nir
Senior Administrator
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Posted: 17 April 2007 06:34 pm |
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ObsessedwithFitness wrote: They are getting rid of ALL classes that are NOT LES MILLS programming.
OWF, I know what you mean about ocassional unique treasures that are instructors with their own choreography. Jason is one of my favourite instructors. A few weeks ago I was looking forward to doing a 3-day trial at another gym [which ultimately did not happen] and the reason I was looking forward to it was specifically for 2 workouts, Step with Jason and Aerobics with Paula - these are their own workouts and they don't teach them anywhere else (and obviously they've had an impact on me if I'm still thinking about them 2.5 years after participating in those for the last time). In my gym all the step classes are Body Step, which is less choreographed.
However, I just know that anything that they'll come up with to replace Body Pump, specifically as a cost-cutting measure will be less good.
I feel for you!
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Hisgal
Distinguished Member
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Posted: 17 April 2007 07:50 pm |
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Nir wrote:
Thanks Hisgal! No one has told me that they've had problems (or indeed that they have successfully listened). Have you tried any of the other seminars on myultimatemakeoverseries.com - do any of them work for you?
I tried to listen to a few others, but every time I tried to put the web address in, I couldn't get the page to open. I was so excited when I actually got to the page this time, but then couldn't get it to play. Maybe it's the operator???
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Nir
Senior Administrator
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Posted: 17 April 2007 09:52 pm |
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| My first guess is something wrong with your computer setup [have you tried elsewhere? at work or at a friend's house?]. Mind you I'm no expert here.
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Hisgal
Distinguished Member
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Posted: 17 April 2007 11:38 pm |
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| I was trying to listen to it at work. I just tried again and nothing happened when I hit the play button. I listen to a lot of other stuff online, while I'm working, so I don't think it's the setup. I'm going back to the original post, and ask if anybody else has been able to listen to it or had troubles.
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Nir
Senior Administrator
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Posted: 18 April 2007 05:43 am |
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Tuesday
Tooth extraction surgery (big buildup but only took 15 minutes and most discomfort was simply sustaining the initial local-anastetic shots). Despite receiving a piece of paper stating 'no exercise', I went along with surgent's verbal ok on exercise and did Body Pump - where the instructor suggested my chest weight (20 kilo bar) was too heavy for me (so maybe I'll go down to 17.5 for a while).
Last night Nash dropped his computer at my flat so I could take it back to the repair shop for him (so he doesn't have to leave work in the middle of the day) - the base unit was heavy but it was only a short distance. In the afternoon made the Circuits class (which is getting harder?).
Calories from nuts: peanuts(996), brazil-nuts(101). I think calories from fats today in the 40-45% range. Protein is ~20% and therefore Carbs are in the 35-40% range. So a moderate-carb day (and once more I like my percentages). Tomorrow is lowest day in the cycle (1700). Actually tomorrow is a food-packing challenge as I'm out from 8.30am till at least 3.30pm [course, counselling and hospial appointment] so I do hope I pack appropriately.
Animals: chicken-breast(50) =50 (2.4%)
Rubbish: Sainsbury-sample:chicken-vindaloo(56) sf-jello(25) wafer-cone(11) =92 (4.4%)
Totals: 2100 calories. 103.0g protein. 142 is 6.8%
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Nir
Senior Administrator
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Posted: 19 April 2007 06:09 am |
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Wednesday
Numeracy course (2 mock exams, got 95% (pay attention to detail!) and 100%), counselling session (he wants us to refocus on deeper issues next session I think he's right), hospital: hematology specialist (2 hours including a long wait to be seen and 5 blood tests!), met Rob and Sara at pub, short visit to Sainsbury's, on to Body Combat and then home. Altogether 12 hours away from home (but packed well: chicken breasts, peanuts and 1.2 kilo of vegetables).
My little sister called for a chat, it turns out she joined a gym a few weeks ago, attending regularly and doing classes - sounds cool. Not entirely surprising though, my mum is also a "classes person". [Note: at 10.15pm I've got about 40 calories spare to last until bedtime so went for a nap. Woke up after 2am so it seems less of an issue and celery and green peppers make those last calories go far. 1900 calories tomorrow.] 771 calories from peanuts.
Animals: chicken-breast(150) tuna-steak(50) =200 (11.8%)
Rubbish: wafer-cone(35) sf-jello(25) Sainsbury-sample:cheese(15) =75 (4.4%)
Totals: 1700, 103.5g protein. 275 is 16.2%
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Nir
Senior Administrator
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Posted: 20 April 2007 05:40 am |
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Thursday
Body Pump: used some recently-encountered material about the ideal content of post-workout meals (fast-digesting glucose) to justify or at least excuse the deliberate inclusion of jelly-beans as my post-pump snack. Market bargains included Honeydew melons and pineapples. Delivered Nash's computer to the computer shop [again].
I called hospital to chase up the ultrasound report and in turn was told that my colonoscopy was to be rescheduled (from next Monday to next Thursday). Later realised that, depending on how I react to the laxative, I may be unable to attend my course or counselling session  . Inconvenient.
Body Step and Body Jam (the latter was video-taped - for teacher assessment purposes). Jelly beans either side of the workout. Sainsbury bargains: tomatos, grapes and leek. Read some articles about the role of quality sleep in body building. 380 calories from peanuts. You can't eat lots of jelly beans without it affecting those percentages - oops!
Animals: chicken-breast(250) roast-chicken(50) cooked-turkey(50) =350 (18.4%)
Rubbish: jelly-bean(395) wafer-cone(82) sf-jello(75) Sainsbury-sample:cheese(42) Sainsbury-sample:onion-bhaji(27) =621 (32.7%)
Totals: 1900 calories. 103.5g protein. 971 is 51.1%
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Nir
Senior Administrator
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Posted: 21 April 2007 03:48 pm |
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Friday
pre-workout: turkey and pineapple ice-cream; workout: Fab Abs Killer Butt and Body Step; post-workout: turkey and jelly beans.
Shopping trip with mum to NETTO, my only purchase was a can of squirty-cream: most calories are from fat, the majority is saturated fat (at least I skipped the alternative which was mostly hydrogenated vegetable oil). There are 690 calories in the entire can.
Enjoyed my OA meeting. I want to give abcbodybuilding.com a plug - I've been enjoying their in-depth and sometimes academic articles for the last week.
High fat foods: 1001 calories from peanuts, 77 calories from squirty-cream.
Animals: turkey(100) chicken-breast(50) =150 (6.5%)
Rubbish: jelly-beans(99) squirt-cream(77) wafer-cone(68) sf-jello(50) =294 (12.8%)
Totals: 2300 calories, 103.5g protein. 444 is 19.3%
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Nir
Senior Administrator
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Posted: 22 April 2007 06:46 am |
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Saturday
Workouts: Body Combat and Body Pump. Our instructor had two of the regular participants up on the stage to demonstrate the moves which she was just queueing (calling out) as she was supposed to be resting today - she's running The London Marathon tomorrow! I had my post-workout mini-meal packed with me (and for the first time it didn't include jelly-beans! just chicken breast and cooked onions).
Another tiff with Nash. Why does he bother calling me if he is not interested in listening to a word I say? It seems so frustrating to bother to use my mouth. I'm not saying words for my benefit, I'm perfectly happy to think my thoughts in silence. Anyhow it was a most frustrating one-sided conversation so I hang up on him.
Spent just over 3 hours in the pub - mostly just me and Rob. Arguably I left when the evening could have become more interesting (having joined a larger, mixed group) but it boils down to me not getting much out of the situation: I'm not drinking or eating and the conversation is hardly rewarding. I guess it is a balance between being completely anti-social and not coming out at all, and lapping it up for having absolutely nothing better to do.
A range of produce were had at reasonable prices (asparagus, baby corn, broccoli, cauliflower, marrow, tomatos, grapes). 383 calories from peanuts. Tomorrow is lowest day (1700 calories - scary).
Animals: roast-chicken(100) chicken-breast(50) salmon(50) =200 (9.5%)
Rubbish: wafer-cones(81) sf-jello(25) =106 (5.0%)
Totals: 2100 calories, 103.5g protein. 306 is 14.6%
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Nir
Senior Administrator
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Posted: 22 April 2007 01:19 pm |
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100 calories per hour
How do I 'cope' with eating a different number of calories every day, on my current scheme [2300, 2100, 1700, 1900]? To make things simple, I eat "by the clock". Each hour is worth 100 calories, and each day has a notional "0 hour".
For example, on my 1700 calorie day, 0-hour is 8am in the morning, so "my calories to 10am": 10am-8am = 2 hours, 2 x 100 = 200 calories. "my calories to 1am": 1am - 8am = 17 hours, 17 x 100 = 1700 calories. Towards the beginning of the day I may "eat forward" i.e. at breakfast I may dig into the calories for the next few hours (after all, at 8am I'm only due 0 calories...). Later on in the day I try to not "eat forward" so much. I try to save some calories for that very last snack. The ideal outcome for me is to go to bed with calories left over and then have those last calories when I wake up in the middle of the night [for me, waking up in the middle of the night is a certainty].
Other days are similiarly structured:
1900 calories: 0-hour is 8am, run out of calories at 3am
2100 calories: 0-hour is 7am, run out of calories at 4am
2300 calories: 0-hour is 5am, run out of calories at 4am
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Nir
Senior Administrator
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Posted: 23 April 2007 04:51 am |
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Sunday
Body Jam was replaced with a Street Dance class which unfortunately was quite pathetic: more like stand around than walking. I can't really count it as exercise  . Body Step and Body Pump were good. Post-workout meal was lamb-kidney, weight-watchers-cheese and cooked-parsnips.
Reading: Dr John Berardi has made a 43-page booklet called Precision Nutrition Strategies available to download at precisionnutrition.com/strategies.html, which I discovered whilst visiting alwyncosgrove.blogspot.com on a recommendation whilst reading Lyle McDonald's newsletters (aweber.com/z/article/?bodyrecomp).
I guess I made up with Nash again.
Accidentally ate 1727 calories, because I forgot to add something to the main total (oops). 111 calories from peanuts, 27 calories from squirty-cream. i.e. high carb day and fat was probably below 15% target. A lot of animals today. Tomorrow is 1900 calories - phew.
Animals: banana-flavour-whey-powder(72) weight-watchers-cheese(50) salmon(50) roast-chicken(50) lamb-kidney(50) ham(50) beef-stew-steak(50) =372 (21.5%)
Rubbish: sf-jello(50) squirty-cream(27) wafer-cone(23) =100 (5.8%)
Totals: 1727 calories, 103.5g protein. 472 is 27.3%
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Nir
Senior Administrator
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Posted: 24 April 2007 04:47 am |
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Monday
AM workouts: 15min Body Jam, 45min Spin. PM workouts: 45min BOSU, 60min Body Step. Calories from high-fat foods included 445 from peanuts, 54 from brazil nuts. Mum supplied a bag-full of spinach leaves from the allotment. My fridges are still full but variety is no longer pronounced - I only have: potatos, beetroot, onions, celery, marrow and spinach.
Tomorrow is 2300 calories. It is also 2 days to the colonscopy on Thursday. Wednesday is liquids-only day. I've not been told to follow any special diet on Tuesday but I may well use the circumstances as an excuse to eat a whole bunch of low-fibre rubbish such as jelly beans, white-flour noodles etc.
Animals: ham(50) turkey(50) tuna(50) chicken-breast(50) =200 (10.5%)
Rubbish: sf-jello(100) wafers(28) =128 (6.7%)
Totals: 1900 calories, 104.4g protein. 328 is 17.3%
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Hisgal
Distinguished Member
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Posted: 25 April 2007 03:00 am |
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Hey Nir,
Just wanted to wish you good luck with the colonoscopy I had my first one in December of 2005, the year I turned 50. I don't remember the name of the stuff they gave me, but I had to take a couple of pills.......then mix this stuff into a 1/2 gallon of Gatorade. It really didn't taste too bad.  I think I had to drink 8 oz every 15 or 30 minutes, but by the time the stuff was gone......there was no way I could leave the confines of the bathroom for a few hours. At that time I was "clean"! It was an awful few hours, but at least the stuff worked and I had no doubt that they'd be able to do the test the next day. The colonoscopy itself was a no-brainer. Here at our hospital......they put you out, and you wake up and it's done. Nothing to that part of it! My prayers for a successful test
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Nir
Senior Administrator
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Posted: 25 April 2007 04:14 am |
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Thanks Hisgal, I'm certainly dreading tomorrow's laxative experience, I'm a bit scared. My normal Wednesday plan involves attending college for a course and a counselling session, and doing Body Combat. I may well have to give up some or all of those!
Tuesday
Today's eating objectives are rather unusual. Eating low-fibre and trying to eat some of the rubbish foods I have around the home (to get rid of them - yes I know throwing them out would have been preferable, but still). Micronutrients (vitamins, minerals, pythochemicals) are at an all time low. In fact much of what I've eaten is anti-nutrient (i.e. requires more nutrients for my body to process than it is providing - depleting my body of nutrients).
Did meet my protein and calorie targets (but have a look at my ETL-compliance percentages: absolute non-compliance!). Didn't feel too hungry. Workouts: AM: 60 min Body Pump (had a chat with the instructor, she thinks a pump weight is too heavy if it causes failure during the song), PM: 45 min Circuits.
Rubbish stocks update: got rid of the last of my packet soups and portions of egg noodles. Made significant inroads into the chow-main noodles too. There is still a lot of jello to last for months (why did I buy so much?).
Jelly Bean update: finished the first packet, opened and finished the second packet. Had some noodles instead of opening the 3rd packet (which makes it slightly more likely I might give it away). The first packet was dated December 2007 but the 3rd packet is actually dated June 2008 so there really shouldn't be a rush to finish it. [Statistics for the remaining packet: paid £0.44, 915 empty calories.]
Tomorrow: liquids only. no milk or protein powders allowed. At some point I'll have to venture out to buy some suitable liquids (oops, forgot!). aiming for 2100 calories. I don't like the idea of eating 0 protein - this will put my body in a catabolic (muscle-breakdown) state.
Animals: chicken-breast(200) weight-watchers-mature-chedar(50) ox-kidney(50) salmon(50) turkey(50) lamb-kidney(50) Sainsbury-sample:chicken-satay(18) Sainsbury-sample:pastrami(7) =475 (20.7%)
Rubbish: jelly-beans(1056) egg-noodles(300) chow-main-noodles(201) chicken-vegetable-soup(168) sf-jello(100) =1825 (79.3%)
Totals: 2300 calories, 108.8g protein. 2300 is 100.0%
Last edited on 25 April 2007 04:22 am by Nir
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Peter
Founder, caloriesperhour.com
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Posted: 25 April 2007 10:48 am |
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Nir wrote:
Hey, that looks like Mr. Dot!
Mr. Dot's the "dot" in the caloriesperhour. com logo.
Peter
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Nir
Senior Administrator
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Posted: 25 April 2007 10:53 am |
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| Yes, that was the effect I was going for - I couldn't figure out a link to the running click on the CPH logo (without also having the words 'caloriesperhour[]com') so I did my best with Google Image
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Nir
Senior Administrator
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Posted: 25 April 2007 03:48 pm |
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Wednesday
Woke up early and took the first dose at 6.25am. Nothing particularly exciting for the next 2 hours. Had the last of my apple juice so was out of calorific drinks - picked up a 2-litre bottle of sugary-lemonade (464 calories) and cycled onwards to my numeracy course. Had a total of 4 bowl movements so far today, but they're solid in consistency, so I'm reasonably confident about being out-and-about at the moment. Feeling hungry though, on this liquid-only, sugar-only diet.
Next up: counselling; cycling to LIDL to buy yet more calorific liquids; cycling home to take another dose of laxative. Much later on, and depending on 'progress', may or may not work out. Certainly will skip the weight-training (as I cannot eat any protein to assist with recovery post-workout). I know that cardio will also have a catabolic effect but I  Body Combat so I may do it anyway.
I feel a little resentful that I am not allowed any Whey protein shakes today. Why? Because I think I am being denied them simply because the doctor doesn't know what they are and so cannot make an informed decision about wheather they'll be compatible with the laxative or not [it is only 0.45g of fibre per 100g of powder, so hardly significant!].
The last time that I ate junk food as I pleased and likely didn't make my protein targets was my binge period (late September, early October).
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Nir
Senior Administrator
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Posted: 26 April 2007 01:54 am |
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Wednesday continued
So far today I've had 282ml apple juice, 2000ml cloudy lemonade (carbonated), 2000ml LIDL own-brand cola (carbonated). Total calories so far 1448 (coincidentally this is my unadjusted RMR). 99.9% of calories are from sugar. It's almost 11pm and I can't bring myself to have more sugar (I do have another 2000ml bottle of cola which so far remains unopened). I'm currently drinking sugar-free squash. I'll probably be able to eat real food at 2pm (I'll try to remember to bring some protein with me to the hospital - it will be the first protein or indeed the first solid food consumed after a 36+ hour gap!). I'll make tomorrow at least a 2000 calorie day, maybe even 2300. Either taking joy in being able to have real foods, or taking a stab at that last packet of jelly beans, as I see fit 
ps really enjoyed my Body Combat class, even if I did have to rush out for a conspicuous loo-break halfway through.
Nutrition score: Rubbish = 100.0%
Last edited on 26 April 2007 01:55 am by Nir
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SmallerMe
Senior Member
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Posted: 26 April 2007 06:25 pm |
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Hi Nir just wanted to give you a hug before your hosp procedure.. Not sure when it is schedule but I pray for a good report.... Hang in there!
~SmallerMe 
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Nir
Senior Administrator
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Posted: 27 April 2007 04:21 am |
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Thanks, SmallerMe! It wasn't too bad. I was out for all of it. It went fine (nothing was found - I guess I'm out of grastrology and into the realms of hemotology, urology and nefrology now).
Thursday
AM seemed to drag on forever, especially as I seemed to be waking up once an hour to go to the toilet. Drunk perhaps 9-10 litres of liquid the day before, and additional 3 litres of tap  water bettween 4am and 9am today. Was in hospital by 10.40am. Got ultra-sounded AGAIN (not entirely sure why) but otherwise sat around waiting quite a bit, reading a book. Was in my gown in operating theatre by 12pm. Woke up and was thoroughly bored in "recovery" from 1pm to 2pm. The foods breaking fast were a hot chocolate drink, 3 custard creams (each consists of two hard cookies held together with a layer of custard-flavour cream) and some chicken breast. (Have a guess which of those three food choices were provided by myself...). Was home by 3pm. No exercise allowed for 12 hours after procedure so it was a rest day today.
Food choices did include frozen watermelon, cooked spinach, an entire head of cauliflower and a substantial amount of asparagus. But I also had my entire 3rd (and final) bag of jelly beans. At least there isn't any more! Fat: 106 calories from peanuts and 177 from cookies. Altogether probably MORE sugar than yesterday, but at least got my protein back to normal.
With calories of the last days being 2300, 1450, 2300, I am not sure what calories should be tomorrow. Maybe 2300, or maybe back to the routine [i.e. 2100]. I'll see how I feel.
Animals: chicken-breast(100) roast-chicken(50) lamb-liver(50) =200 (8.7%)
Rubbish: jelly-beans(919) Hospital:hot-chocolate(200) Hospital:custard-cream-cookies(177) sf-jello(50) =1346 (58.5%)
Totals: 2300 calories, 103.5g protein. 1546 is 67.2%
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Hisgal
Distinguished Member
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Posted: 27 April 2007 05:02 am |
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Hey, Nir! Glad to hear all went well........the test itself isn't hard to take, it's the prep that's a bugger. However, sorry to hear you will be facing more tests.
You got food in the hospital after the test???? Not at my hospital  Guess we are lacking in the States! They never offered me a bite! As soon as I could see straight enough to walk, I was shown the door
Last edited on 27 April 2007 05:03 am by Hisgal
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SmallerMe
Senior Member
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Posted: 27 April 2007 04:29 pm |
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Hi there Nir, hiya Hisgal.. so glad all went well Nir and so happy for a GOOD report. I was just swinging in to check up on you. My MIL is a colon cancer survivor and she has the test every 5yrs now, you're right Hisgal the prepping is the worst.
Have a good day you two!
~SmallerMe
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Nir
Senior Administrator
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Posted: 28 April 2007 04:19 am |
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Hisgal, I guess I agree the prep was worse than the procedure, unless fealing weak today (Friday) had anything to do with sedation in which case that was just as bad as the prep.
There are two hospitals in MK: the general one, where I have most of my stuff done. No freebies and appointments are never the time they ask you to turn up. And this smallish one, which has a machine that will dispense free speciality coffees and hot chocolates (which is very nice) and ocassionally they'll provide me with cookies to go along with my drink (only after a procedure - and they'll even fetch a drink of my choice).
I know which hospital I prefer (not that I get a choice in the matter)
Friday
60 min Fab Abs Killer Butt followed by 45 min Body Step. Felt very weak during Body Step and did it mostly low impact, several people noticed I was weaker than usual. Continued to feel lethargic during the day and went for a couple of midday naps. May relate to yesterday's sedation or to my anemia. 45 min cycle ride to/from OA. Group next door to OA were having vegeterian Indian food and invited us to have some. I think I was the only one from OA actually taking them up on their offer (about 200 calories in all).
I turn 34 on Monday  . I was invited to a family birthday meal at Harvester restaurant tomorrow on condition I do not weigh and measure my foods. I declined on those terms. There's a slight chance I may still get my way (otherwise no deal). Fitting a buffet restaurant into a 1700-calorie day is difficult at the best of times.
High-fat: 512 calories from peanuts, 90 calories from brazil nuts.
Animals: skimmed-milk(138) beef-medalian(100) lamb-kidney(50) mackerel(50) prawns(32) =370 (17.6%)
Rubbish: wafers(133) sf-jello(100) OA:popadom(15) =248 (11.8%)
Totals: 2100 calories, 103.7g protein. 618 is 29.4%
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Nir
Senior Administrator
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Posted: 29 April 2007 04:11 am |
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Saturday
45 min Body Combat, 60 min Body Pump (unlike Friday, didn't feel too weak during my workouts).
Matthew called to say he's coming to town. He's 3 days older than me so if I'm 34 on Monday that means he turned 34 on Friday. I went to meet him for a bit in the pub (we played some cards - we probably haven't done so pretty much since we left school, some 16 years ago!). I was then advised to make my way back home and dress up for the restaurant. Mum originally wasn't coming but a last-minute change of plan had the 4 of us (myself, brother and both parents) go to Harvester. We stayed for about 90 minutes. Dad overate and felt uncomfortably stuffed - he lay in pain on the back seat of the car on his back and mum drove him home. Can I hear "over-eater" from anyone? Not that I think he or anyone else will admit this!
Meanwhile I weighed and measured everything, so that later on in the evening I would be able to add up everything and figure out the "damage". This turned out to be 761 calories and 44.1g protein in all (food weighed 1500g, that's 3.3lb). Foods consumed were: tomato, onion, pineapple, red pepper, iceberg, cucumber, green-pepper, sweetcorn, pickled-beetroot, potato, peas, raisins, kidney beans, mustard, white pasta, croutons, onion-bits, white-breadroll, brown-breadroll, chicken-breast, spare-ribs (taste of brother's meal).
72 calories from peanuts.
Animals: Harvester:chicken-breast(128) Harvester:spare-ribs(53) ham(50) beef-medallian(50) turkey(50) Sainsbury's-sample:beef-madrass(28) =359 (21.1%)
Rubbish: sf-jello(75) Harvester:croutons(38) wafers(37) Harvester:brown-breadroll(34) Harvester:onion-bits(19) Harvester:white-breadroll(16) Harvester:white pasta(14) =233 (13.7%)
Totals: 1700 calories, 106.7g protein. 592 is 34.8%
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Nir
Senior Administrator
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Posted: 29 April 2007 10:47 am |
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Saturday continued
Animal proteins in the meal only accounted for 22.8g of protein, incidentally - the rest of the 44.1g came from other foods (vegetables, fruit, legumes, grain and rubbish). I took most of the baked potato and chicken breast home in a tuppaware box for subsequent consumption.
I was also quite naughty and filled up 2 additional 600ml tupperware boxes with 'salad bar' pineapple chunks (for future ice-cream making projects). I did this whilst mum was busy takin dad back home. I then got dropped back home and got myself organised before coming out again.
In the 3 hours since leaving Matthew, he has continued with his "pub crawl" and amassed some company. When rejoining him around 5.30pm he was already joined by my brother (who go a direct lift there), Rob, Sarah, Alison, Chris and Marcus. This would be our core group during the evening. We would temporarily be joined by Chantelle and later (after she left) by Lauren. We continued to 'pub crawl' via Moon-Under-Water, Yates, Hog's-Head and finally Revolutions (the last not being a pub but rather a 'clubby' bar that later on has dancing and a dress-code: though seeing as most of us were wearing trainers we made a point of transitioning there before 9pm i.e. before they charge admission and scruitinise what you're wearing. All in all I stayed with the group from 5.30pm till 10.44pm, that's over 5 hours (and a bit of a stretch for me). I mostly found myself just on the cusp of boredom but not quite moved enough to read a book or make my excuses. Social situations like this definitely are a challenge for me. On the plus side I was kept away from food for a long stretch [feeding myself tiny amounts at 5.30pm and 7.20pm but otherwise being on diet pepsi and chewing gums] so this helped with balancing the day calorie-wise.
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Nir
Senior Administrator
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Posted: 30 April 2007 07:28 pm |
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BFFM's Chapter 5 "Metabolic Individuality and Your Body Type" explains the difference between endomorphs and ectomorphs and outlines strategy. As you can see, advice is exactly opposite in the areas of EXERCISE, NUTRITION and SLEEP:
Endomorph strategy
extreme levels of discipline and consistency in nutritional habits
carbohydrate restriction
Avoid over-sleeping
train with high intensity. train harder every day and repeatedly beat your own personal best.
Increase your training frequency (cardio at leat 4-5 times per week)
Increase your training duration
Use metabolism-stimulating exercise: Weight training exercises that utilize large muscle groups like the back and legs - in particular high rep compound leg exercises (squats, lunges, leg presses, etc)
Ectomorph strategy
Keep the calories high and never, ever, ever miss a meal
Use a diet moderately high in complex carbohydrates
Get extra sleep: get plenty of quality sleep every night. Taking naps is also helpful.
Reduce stress and worry
less activity. slow down and relax more.
Avoid overtraining: brief, high intensity training programs. get in and out of the gym quickly and allow plenty of recuperation between workouts.
Keep cardio vascular exercise to a minimum: 15-30 minutes x 3 days a week
My problem is that I think I have both endomorph and ectomorph characteristics. I cannot determine which one dominates. There are also a few issues that make it difficult for me to tell what I am:
1. [Pro-Ectomorph] As I am COE (compulsive over-eater), perhaps I am more ectomorph than I realise, but my COE behaviour is masking the leaner me that I would otherwise have been.
2. [Pro-Endomorph] I have been in a calorie deficit (on and off) for several years, so I have hardly given weight-training in a calorie-surplus a fair go. So perhaps any 'hard-gainer' complaints are unjustified.
3. [Pro-Ectomorph] Over-ate junk food for years yet despite being overweight never became as obese as I surely deserved to be, given the quantities I was eating
4. [Pro-Endomorph] I may look skinny now, but surely that's the result of consistent diet and exercise, not my 'natural' state
Here are some partial lists of characteristics which illustrate why I'm finding it difficult to make that call:
Endomorph characteristics [...] Naturally high levels of body fat (often overweight). Short, tapering arms and legs. Smooth, round body contours (round or pear shaped body). Wide waist and hips. Waist dominates over chest. Tendency to always store excess calories as fat (can’t get away with overeating). Keeping fat off after it is lost is a challenge. Tendency to be sluggish, slow moving and lacking energy. Fairly good strength levels. Falls asleep easily and sleeps deeply. A lot of cardio is necessary to lose weight and body fat. Extremely difficult to lose weight (requires great effort). Bouts of fatigue and tiredness. Tendency to gain fat easily as soon as exercise is stopped. Tendency to lose fat slowly, even on a "clean," low fat, low calorie diet. Respond best to frequent, even daily, training
Ectomorph characteristics [...] skinny, wiry, Small joints, small-boned. narrow shoulders. Angular, projecting bones. Often call themselves "Hardgainers". Low strength levels prior to starting a training program. Ectomorphs tend to be high strung, stressed and hyperactive.
Summary: in the short term, whilst I'm using calorie-cycling and much cardio to coax my body into getting to lean (10% body fat) territory [hey, that is endomorph strategy] it doesn't matter too much. But later on when I'll be in a calorie surplus and trying to gain muscle, I need to know whether to work out a little or a lot (and whether to watch my carbs). In short, I need to know whether I am a hard-gainer.
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Nir
Senior Administrator
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Posted: 30 April 2007 08:38 pm |
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Sunday
60 min Body Jam. Shey is my favourite Jam instructor, scoring points for being cute and for having a dance background.
Cycled over to pub near railway station to spend some time with Matthew before he was going away. I tried to bring up my endomorph/ectomorph dilema and I wasn't getting a favourable response. Matthew thinks that any and all time and effort I devote to nutrition and exercise (eating, exercising, reading books and articles, participating in forums etc.) is energy spent in an unproductive direction. He thinks I have body-image issues (i.e. I'm fine and yet I don't consider myself to be and therefore put a lot of energy into this avenue). He doesn't think much of Overeaters-Anonymous either. He'd much rather I spent more of my time doing Salsa dancing (even though he'll be equally bored if I talked about that). He thinks I need to put more effort into personal development, social skills, and finding a different subject area in which to "achieve" something. I'm finding it interesting to have a perspective on my life, but I'm not keen to agree with him.
After Matthew left stayed briefly to chat to Rob then went home for some food. Evening workouts were: 45 min Body Step, 45 min Body Pump. Instructor Jason really likes to 'control' his heard. Sometimes I do 'queue' the next move i.e. do it when everyone except the instructor is still supposedly doing the previous move - and this appears to get him out in spots (doesn't seem to bother any of my other instructors). If nothing else it proves he's quite good about observing us all :). Drunk 425ml of skimmed milk for my post-workout 'meal'.
I haven't talked about my food-preparation for a while. Here are a few food episodes:
8.40am: 273g frozen pineapple, 177ml skimmed milk whipped in food processor, eaten with 6 wafers.
11.30am: 211g frozen pineapple, 106g frozen white grapes, 157ml milk, wafers
4.17pm: 386g microwaved leeks, food processed into a dip with vindaloo spices, scooped up with 363g marrow sliced into sticks and 161g iceberg lettuce
8.10pm: 178g microwaved leeks + vindaloo spices dip eaten with 152g iceberg lettuce, 149g celery sticks, 276g sliced marrow sticks
9.10pm: 134g microwaved potato wedges
midnight: 244g frozen pineapple, 113g frozen banana, 90g frozen grapes, 30g skimmed milk powder (equivalent to 300ml milk) - all whipped in food processor, scooped with wafers
Even before my midnight snack I was feeling quite full, rounded and let's face it, bloated. That final 400-calorie frozen fruit and milk ice-cream / mouse thing really took me over the age. I was in physical pain. Dad's experiences on Saturday were in retrospect less funny.
My final thoughts were: is there a correlation between my higher-than-usual milk consumption and this sudden bloating (which was accompanied by tons of gas too). I have to wonder!
Nuts: peanut(311) brazil(21) =332 (17.5%)
Animals: skimmed-milk(258) skimmed-milk-powder(102) Harvester:chicken-breast(91) turkey(50) =501 (26.4%)
Rubbish: sf-jelo(100) wafers(93) =193 (10.2%)
Totals: 1900 calories, 103.5g protein. 694 is 36.5%
Oh, if anyone wants to wish me a happy birthday, today is the day.
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Frankie
Senior Member
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Posted: 30 April 2007 09:10 pm |
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Hey, Happy Birthday, Nir!!! Hope you get lots of nonfattening gifts!!!
Last night I was thinking that I'd like to call Tom Venuto and say "OK, I admit it! I'm not serious about losing fat and getting lean!"
Of course, I really do want to lose weight, but when I read the things that he recommends, it just makes me want to take a nap. I am (almost) certainly an endomorph, and when I read the endomorph strategy, it's just so depressing. I am just too sluggish and fat to do all that stuff!
(Actually, the one thing about me that makes me wonder what I am is that I have a proportionate body shape. It's not apple, pear, or any other fruit. The fat is evenly distributed. But in terms of all the other stuff, that's me to a 'T.')
I admire the consistent effort you put in, doing all of the calculations, weighing, counting, etc.!
Anyway, happy birthday again. Have a fabulous day!
Frankie
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ObsessedwithFitness
Distinguished Member
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Posted: 30 April 2007 09:21 pm |
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HAPPY BIRTHDAY NIR!!!!!!!!!!!!
So..do you have big birthday plans? Is anyone throwing you a party or a dinner? If not, I would volunteer-but it's rather a inconvenient commute at the moment!
I just wanted to say whatever you choose to do-enjoy your special day and have fun!!    
Also...I was reading your endomorph/ectomorph stuff and I am interested in that as well. But I was wondering if he describes a "middle ground" ?? Because I have HIGH amounts of muscle naturally (as well as developed over the childhood years of gymnastics, dance, cheerleading and running) and I am rather short (5'4" tall) and I struggle with weight loss too. But I am anything except lethargic, low energy and sleeping alot. I dont get alot of sleep on any given night, I workout for 1-2 hours at a time a minimum of 5 to a maximum of 7 days a week and I am high stress level and overachiever type personality. I feel like I am in the middle. I don't know. I do LOVE carbs though-anything with sugar is my weakness-I have always maintained a lower fat, high carb diet naturally (even when not on a diet) and I do not care for meat too much-but I will force myself to eat chicken because its the "healthiest" of meats. Anyway...I was just wondering where I would fit in? Does he describe a middle body type anywhere? I agree with you that people can have traits of both.
P.S. -I do that too! hehehe.LOL I "queue" sometimes but not for the purpose of taking anything away from the instructor-more just out of memory and habit. One of our instructors gets REALLY angry and says stuff in class to me and my friend about it-she says "NO ARMS YET!!" Its too much. Why would SHE care if we are working out and having fun??
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Nir
Senior Administrator
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Posted: 30 April 2007 09:38 pm |
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OWF, I omitted the mesamorph (natural muscle and natural lean) from the equation as I don't think I have any such tendancies. [but it is all there, in the same chapter].
You are probably a combination of mesamorph (hence muscle) and endomorph (hence problem with getting lean).
Don't forget: just because you love carbs doesn't mean that your body does best on them. Incidentally, Tom's "moderate carb" approach has you cutting carbs down to 40% of calories. That is not as extereme as Atkins (which cuts carbs down to 10%). Of course, I'm currently probably eating up to 70% of my calories from carbs.
Frankie,
I have a proportionate body shape. It's not apple, pear, or any other fruit.
Sure made me smile
Right, I'm off to Body Step!
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SmallerMe
Senior Member
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Posted: 30 April 2007 10:04 pm |
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 Happy Birthday to YOU! I hope your day is special... This is a day for CAKE !! Have a piece for me
~SmallerMe
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Nir
Senior Administrator
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Posted: 1 May 2007 12:13 am |
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I've already surivived my birthday dinner and a social night out (both on Saturday) ps thanks for the bithday wishes, Frankie, OWF and SmallerMe.
Came back from Body Step to find presents have been smuggled into my flat. They're all quite functional:
4 black sleeveless workout vests
4 blue sleeveless workout vests
6 pairs of workout socks
1 gray lightweight waterproof cycling jacket
1 black lightweight waterproof cycling jacket
1 pair of dark gray smart-casual trousers
1 dark blue smart-casual short-sleve shirt
rechargeable electric shaver
microwave browner (a device you pre-heat in microwave and it then acts as a hot-plate)
2 sharp kitchen knives
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Scoobees
Distinguished Member
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Posted: 1 May 2007 12:53 am |
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Happy Birthday Nir!!!
Wow - sounds like you're raking in some great gifts!!!  Have a wonderful day!
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trimB
Distinguished Member
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Posted: 1 May 2007 02:44 am |
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Sounds like somebody was really thoughtful on your birthday!
Just stopped by to add my birthday wishes!
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Chocoholic
Senior Member
| Joined: | 29 April 2005 |
| Location: | |
| Posts: | 341 |
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Posted: 1 May 2007 03:45 am |
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 Happy Birthday!!!
And I'm glad your procedure went well!
Nir wrote: Matthew thinks that any and all time and effort I devote to nutrition and exercise (eating, exercising, reading books and articles, participating in forums etc.) is energy spent in an unproductive direction. He thinks I have body-image issues (i.e. I'm fine and yet I don't consider myself to be and therefore put a lot of energy into this avenue). He doesn't think much of Overeaters-Anonymous either. He'd much rather I spent more of my time doing Salsa dancing (even though he'll be equally bored if I talked about that). He thinks I need to put more effort into personal development, social skills, and finding a different subject area in which to "achieve" something. I'm finding it interesting to have a perspective on my life, but I'm not keen to agree with him.
I think in a lot of ways he may be right (regarding most people here, myself included), although it's not as simple to change as he thinks. You aren't overweight, it's the obsession with food that is the real problem, and controlling that in order to eat healthily and not gain fat does take a lot of time and energy. I think that this forum and OA are probably good ways to address the causes of that, but ultimately, in an ideal world, wouldn't you rather be able to eat reasonably without devoting hours every day to food planning, measuring, preparation, etc? I know I would! I also think he might be worth listening to when he encourages finding other interests--I know that I at least tend to do better on the rare occasions when I'm so genuinely interested in something else that food isn't foremost in my mind. So maybe that, in addition to the forum and OA, might be a good way to address the real problem. Just my two cents!
And again, have a fabulous birthday!
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Nir
Senior Administrator
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Posted: 1 May 2007 06:17 am |
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Thanks goes to Scoobees and Chocoholic!
Chocoholic - valid points. Though if it does turn out that 'Endomorph' is my dominant characteristic, I'll have to forever do lots of exercise and get my eating just right. Well I won't have to, but if I don't then I'll change right back to the classic Endomorph shape - a baloon.
Monday (my birthday)
Workouts: AM: 60 min Body Jam, PM: 60 min Body Step (this was an impromptu team-teaching 'event')
Yesterday my brother moved out from mum's house, where he's been staying for over 2 months. He moved all the way to Wolverhampton where he'll be renting a house from my sister (her first home). She helped him with the move. Today, having exhausted his food supplies, he visited a supermarket. This marks the beginning of his diet! I've been waiting for this and am keen to see how he gets on.
Food concept: The low-calorie mousse: take forzen fruit, add skimmed milk (40-50% of weight of fruit seems to work best), place in food processor and wait patiently until it doubles in volume. Dreamy, low-calorie and most unexpected (from my point of view, anyhow). According to other sources, it isn't a Mousse unless whipped cream, eggs and/or gelatine are involved. For example 490g honeydew melon and 215ml milk made for about 2000ml volume. I guess I've got whipped milk here!
Had almost a litre of milk today (all on mousse projects, naturally). Record calories were consumed from sugar-free 'jello' too. I'm not too worried about the far-from-perfect percentages, though.
Nuts: peanuts(355) =355 (15.4%)
Animals: skimmed-milk(265) chicken-liver(100) mackerel(100) skimmed-milk-powder(72) =537 (23.3%)
Rubbish: sf-jello(125) blue-cheese(91) wafers(16) =232 (10.1%)
Totals: 2300 calories, 105.9g protein. 769 is 33.4%
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Nir
Senior Administrator
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Posted: 2 May 2007 01:49 am |
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I can type Nir's Diary into Google's search box and this page is the first match. I like it. 
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Hisgal
Distinguished Member
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Posted: 2 May 2007 02:32 am |
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OH NO! I missed your birthday, Nir
So sorry........I haven't had much time or energy to check out the other diaries for a few days.
HAPPY BELATED BIRTHDAY!
Sounds like it was a good one........someone really knows you well, judging by the gifts you received. ENJOY!
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Nir
Senior Administrator
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Posted: 3 May 2007 12:01 am |
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Thanks also to trimB and Hisgal!
Tuesday
Workouts: AM: 60 min Body Pump. PM: 45 min Circuits
Spent a fair bit of time re-reading a bunch of  CPH forum topics from a year ago. Did you know that you can read a critical review of the Eat To Live book? [starts here]
Now that my brother has moved about 100 miles away, I'm speaking with him more often on the phone .
May actively try to have an earlier  bedtime in future.
Nuts: peanuts(60) =60 (2.9%)
Animals: skimmed-milk(129) Sainsbury-sample:ham(18) =147 (7.0%)
Rubbish: blue-cheese(380) Sainsbury-sample:cheddar(101) sf-jello(25) =506 (24.1%)
Totals: 2100 calories, 103.8g protein. 653 is 31.1%
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Nir
Senior Administrator
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Posted: 3 May 2007 04:08 am |
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Wednesday
Numeracy course: did yet another mock test. I think instructor has figured out I'm actually good at this and has given me some 'extra' homework to challenge me :)
By chance met Majid (not a close friend but someone I know fairly well), who I have not seen for a while. Shocking development: since I saw him he has spent six months in prison!
Counselling seemed productive - nothing like talking about oneself for an hour.
Caught up with Nash, whose car was totalled as he was driving it to work in the morning. Another car collided into his car which overturned and spun. He only sustained superficial wounds and is back to work tomorrow.
At my GP appointment I was shown me the kidney ultrasound report. The GP convinced me that I don't need to be referred to a Nefrologist but should rather raise the problem with the Urologist when I next see them in June. I was advised to stop taking my Iron tablets (which I've been taking for a year) for now. I may be heading towards the water challenges soon - my aim should be to drink 2 litres of water per day (regardless of quantity of produce consumed) and do a blood test on the 15th of May to see if a kidney-related parameter improves.
Cycled back to Body Combat - always a highlight.
Other than a couple sticks of celery, my refrigerated produce is now reduced to potatos, onions and beetroot. I guess it'll be forzen vegetables tomorrow!
Animals: chicken-liver(150) banana-flavour-whey-powder(132) skimmed-milk-powder(115) =397 (23.4%)
Rubbish: Numeracy-course:whole-nut-chocolate(131) Numeracy-course:highlights-orange-chocolate-drink(80) sf-jello(75) =286 (16.8%)
Totals: 1700 calories, 104.8g protein. 683 is 40.2%
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Peter
Founder, caloriesperhour.com
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Posted: 3 May 2007 09:50 am |
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Hisgal wrote: OH NO! I missed your birthday, Nir
So sorry........I haven't had much time or energy to check out the other diaries for a few days.
HAPPY BELATED BIRTHDAY!
Sounds like it was a good one........someone really knows you well, judging by the gifts you received. ENJOY!
Me too! 
Peter
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Nir
Senior Administrator
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Posted: 4 May 2007 04:17 am |
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Thanks Peter !
Thursday
AM: 60 min Body Pump. PM: 30 min Body Step, 60 min Body Jam, 30 min Ab Attack.
Honestly, not much happened today! My water bottle holds about 660ml (so 3  bottles is 2 litres or 64 Oz). I got to about 3.5 bottles so I reached my target.
Veg: celery onion beetroot potato sweede(frozen) cabbage(frozen) cauliflower(frozen) brussel-sprouts(frozen)
Fruit: pear(frozen) dried apricot
Nuts: Peanuts(248) =248 (13.1%)
Animals: beef-medalian(100) chicken-liver(50) turkey(50) skimmed-milk-powder(39) banana-flavour-whey-powder(26) =265 (13.9%)
Rubbish: blue-cheese(136) sf-jello(100) =236 (12.4%)
Totals: 1900 calories, 104.0g protein. 501 is 26.4%
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Nir
Senior Administrator
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Posted: 5 May 2007 04:21 pm |
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Friday
AM workouts: 60 min Fab Abs Killer Butt, 45 min Body Step. I visited a Farmer's Market. There were many things to sample, but I was slowed down by my 'abstinence' which inolves weighing my foods. It made it akward to have more than one sample from each stall. I ended up sampling about 6 things, wheras the over-eating me would have had larger quantities of probably 20-30 things instead! On the way back through the regular market picked up a bowl of tomatos and a bowl of pears for £1 each.
It was nice to be visited by Rob. Usually if I want to meet him I have to venture to a pub (he likes to drink). I don't really feel at home in the pub environment. (Conversely, Rob doesn't like visiting people in their homes.) So for once I got my way. Later on mum came over with some first-aid supplies (some vegetables she was happy to give me on account of my low stock: a marrow, a leek, a cabbage, a red pepper). We also shared a £1 bowl of bananas (they weren't ripe enough, unfortnately) and she got me a good deal on mushrooms too.
Cycled to OA. The coming Monday is a Bank Holiday in England which means some people are away so it was a rather small meeting (4 of us, inluding me). There was less of a time limit on sharing. After the meeting I showed someone what I meant by calorie-counting (using a calorie counter and the food scales). They asked me whether I will follow The Program. That'll be the 12-step program which I still haven't followed. The focus in the meeting was on Step 9 (making amends). Some of them could be logistically tricky: how do you make amends to a supermarket for stealing from the Pick'n'Mix section without getting a criminal record or being banned from the store?
Boring chores: I worked out that I've used 2260 kWh of electricity over the last 12 months used energyhelpline.com to switch suppliers from ScottishPower to BritishGas. At today's prices my likely savings are £40 a year (or 19%). I'll also be getting a £15 bonus for switching.
Nuts: peanuts(235) =235 (10.2%)
Animals: mackerel(150) skimmed-milk-powder(130) beef-medalian(100) Sainsbury-sample:ham(25) Sainsbury-sample:gammon(13) =418 (18.2%)
Rubbish: Farmers-market:honey-fudge(67) Sainsbury-sample:apple-latice(49) Farmers-market:white-rice-dish(25) sf-jello(25) Farmers-market:cheddar(21) Farmers-market:lamb-sausage(15) Farmers-market:smoked-goats-cheese(13) Farmers-market:white-bread(8) =223 (9.7%)
Totals: 2300 calories, 104.3g protein. 641 is 27.9%
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Nir
Senior Administrator
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Posted: 6 May 2007 04:05 am |
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Saturday
45 min Body Combat, 60 min Body Pump. Back home finished reading all the articles on hsph.harvard.edu/nutritionsource/ and started reading Q&As on strengthmentor.com/mentor/
Mum spent the afternoon at the market and was able to buy quite a few produce bargains on my behalf (thanks mum!): cauliflower, broccoli, asparagus, zuccini, egg-plant, grapes at respectable quantities, for £5.77
Nuts: peanuts(460) cocoa(23) =483 (23.0%)
Animals: skimmed-milk-powder(177) beef-medalian(50) =227 (10.8%)
Rubbish: sf-jello(100) blue-cheese(77) =177 (8.4%)
Totals: 2100 calories, 103.6g protein. 404 is 19.2%
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Nir
Senior Administrator
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Posted: 7 May 2007 03:25 am |
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Sunday
noon: 60 min Body Jam. afternoon: 45 min Body Step, 45 min Body Pump. Tomorrow is a Bank Holiday and it turns out all gym classes are cancelled with the exception of Spin at 6pm.
Nuts: peanuts(450) =450 (26.5%)
Animals: beef-medalian(100) skimmed-milk-powder(65) =165 (9.7%)
Rubbish: blue-cheese(90) sf-jello(75) wafers(57) =222 (13.1%)
Totals: 1700 calories, 103.5g protein. 387 is 22.8%
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Nir
Senior Administrator
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Posted: 8 May 2007 05:21 am |
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Monday
Pretty sure I had a dream (a nightmare, I guess) about losing my abstinence, pigging out on pizza, and crucially not weighing it so I had no idea how many calories I've eaten.
I stayed in - I didn't go shopping or visit the gym. I'm not beating myself up about this. I'm not even sure about the wisdom of my normal mode-of-operation which involves no regular rest-day! Nash was doing his weekly shop so I got him to buy me something (2 kilos of peanuts. no, I won't be eating them all at once)
When working out in the gym (in the class studio) I spend some time admiring myself in the mirror. Specifically, as I'm losing body fat I can see a lot of tone in my arms as I go through various exercises. I'd have to say that whilst I see plenty of people with larger body parts, they're typically "smooth" wheras I'm more of an anatomy chart. To a certain extent this also applies to my legs. The reason I'm focusing on this is because this _is_ an aspect I'm happy with. My body fat % number may not be quite at the target I set, but I'm already seeing some of the associated leanness. In fact, whilst trying to 'pinch' around my body, I'm not sure quite where the next bit of fat loss is going to come from.
Web-surfing: a search relating to hardgaining ectomorphs last week brought up 'cyberpump', which intrigued me as it is a pay website ($12 a year) - my curiousity had me reading the free articles they've posted on bodybuilding.com/fun/cyberpump.htm, I then got diverted to looking at HIT (high intensity training: a lower-volume, higher-intensity variation on strength training) and something else called 'super slow' (which, interestingly also got a mention on Dr Fuhrman's radio show some time ago). The way I browse the internet, I always open up new windows. There are currently 20 open Internet Explorers.
I've had quite a few naps today. For first time in ages, percentages are where I like them, yet the day didn't feel particularly different! (18.6g protein from peanuts, 5.4g from milk powder, rest was from vegetables likes aspargus, broccoli and cauliflower)
Nuts: peanuts(444) =444 (23.4%)
Animals: skimmed-milk-powder(55) =55 (2.9%)
Rubbish: sf-jello(75) wafers(48) =123 (6.5%)
Totals: 1900 calories, 103.6g protein. 178 is 9.4%
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