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Nir
Senior Administrator
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Posted: 14 February 2009 11:01 pm |
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Friday
Got up at 4.40am which proved to be too early. At first attracted by the novelty of continuing the online catch-up aborted last night then moved on to getting ready for the long day ahead. An unwelcome surprise was that I mis-remembered the appointment time (not 11am but 2pm). Called Kirsten to firm-up our plans and it turned out I was still leaving for London on the earliest cheap train but returning later than originally planned. At this point it was too late to go back to sleep. There was a lot of snacking, eventually aborted at 8.20am having consumed almost 40% of overall calories - somewhat early in the day (pitfalls of emphasis on fruit).
Mum came over at 9.30am. Took delivery of shopping from yesterday (just enough time to throw in the fridge) and got a lift to the train station. Busy train but managed to get a seat and forced myself to read on the way. Got to Liverpool Street station a bit early killing some time as didn't want to wait outside. Headed over to Kirsten's workplace and waited for agreed time. Really enjoyed a one-hour chat (mostly about myself with Kirsten's unique insights) over coffee. Immediately afterwards struggled to find a public toilet near Liverpool Street station - then started drinking 1.25 litres of water as instructed (10 minutes behind schedule).
At the ultrasound department in hospital a communication failure meant drinking another 0.75 litres (making a total of 2) - I thought 'full bladder' means I had to be positively desperate to pee but perhaps just 'willing to pee' is nearer the mark. Over several minutes made an unusual effort to empty my bladder (without a catheter) and ended up with an atypically low 130ml residual. Then a final (3rd) ultrasound scan to verify that I was completely empty once self-catheterised and I was able to run to Euston and catch the twice-hourly 'good' train back home. I ate all of the food I brought with me - some of it waiting for ultrasound and the rest on the train home - I also got to a milestone, finishing my first reading of the textbook ('Gym Instructing').
Arriving in Milton Keynes around 4pm, mum took me straight to her place where I showed dad how to microwave-roast chesnuts and helped mum fight an unfair UPS bill and I was finally back home at 5.15pm spending the next 45 minutes eating and catching up with Nash. by 6pm, 1,303 calories and 3,839 grams (34 kcal/100g) - this is a heavy day without counting the extra 2 litres of water.
Dad drove me to OA where there were 8 of us. It was my first ever 'chair' and whilst I guessed I'd be cut off I probably only spoke 13 minutes before being spent. I then listened to shares back which were good even though I was desperate for the toilet (eventually going mid-meeting). I received a birthday card and a 2 year chip, a welcome lift back home and possibly an OA night out in 2 weeks. It was just late enough to make the AA meeting impractical (which was OK I was plenty tired).
Back at home I snacked 8.11pm-9.50pm: 397 calories and 792 grams (50 kcal/100g). Altogether used 2 x 50 calorie portions of turkey in order to enable a high (63.2% of calories) fruit day and have protein come in at target. I also used the time to organise the shopping and prepare some food for tomorrow which will be very busy (gym, ETM and probably pub outing with Matthew).
At 11.15pm, 24 blog posts and 11 emails to attend to but instead chosing to rest my head.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=534
Shopping: 39p cabbage-leek 30p pineapple 27p apple 24p grapefruit 24p carrots 20p melon-grapes 16p avocado 15p soup-mix 13p kale 10p cabbage 9p mango. £2.27
Veg: 19.1% [325kcal, 1380g]: veg-soup-mix:carrot-leek-parsnip-celery-Raw80 cabbage-boiled71 onion-raw67 broccoli-boiled60 batavia-lettuce23 babyleaf-rocket-salad12 round-lettuce12
Legumes: 3.0% [51kcal, 242g]: beansprout-boiled51
Fruit: 63.2% [1075kcal, 2768g]: plums-english505 mango196 pineapple164 galia-melon51 apple48 orange38 grapes33 cantelope-melon21 clementine17
Starchy: 7.9% [134kcal, 150g]: potato-baked89 chestnut44
Nuts: 0.9% [15kcal, 5g]: cocoa-powder10 guacamole5
Animals: 5.9% [100kcal, 85g]: turkey-ham-wafer-thin-BernardMatthews50 turkey-roast-butter50
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [4631g] 1700, 60.2g protein (14.2%), 15.7g fat (8.3%), 329.5g carb (77.5%), 2.45g saturated fat, 72.66g fibre, 0.67g sodium. 101 is 5.9%
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Nir
Senior Administrator
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Posted: 15 February 2009 08:05 am |
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Saturday
Got up after 7.30am (after 3 mid-sleep interruptions - self snoozing for a while after the last one which was 6.30am). Quickly got ready which involved a lot of food preparation and packing. After 8pm walked to the gym whilst finishing breakfast. Enjoyed my workouts. Still haven't memorised Combat to my satisfaction this way into this choreography - Dave is back so we did some silly moves and more people Kia in this class. Halfway through squats lowered my bar from 35kg to 25kg and (unsurprsiginly) what a contrast as far as my range of motion goes. Went lighter than usual on many other tracks: chest, back, triceps and biceps - another period when I'm willing to chose form over ego but mixed with uncertainty about whether calories are affecting my performance. Nina not available for sauna because of PT session. Got a comment from Dawn about being present at the poolside facility but not joining in her AQUA class - relaxed in sauna and on sun deck reading book. Headed over to Bletchley.
Enjoyed 2nd encounter at the Exercise To Music course I am taking as a refresher. Am concerned about Christine's confidence level and hope I'll be able to help her if it becomes an issue. Received a textbook to go with that course so once more have reading material as homework. Half-term means no more course encounters for about 10 days. Made contact with Rob and Matthew to discover which pub they're in and caught a bus.
As far as pub outings go a rather long one for me spanning 5pm through to 10.40pm (taking in 3 venues). First 3.5 hours featured 4 black coffees. I think I did rather well given the urge to go to the comfort of the home environment where I have complete control which grasped me at various ocassions including whilst on the bus heading there. In reality I am not so busy that I cannot give some time to socialise in the event that it might benefit me. On the walk home chose to read rather than listen.
Home by 11pm. First priorities included some unpacking and 'urgent' computer duties. Despite largely eating out of home by 9.35pm food was up to 888 calories and 2,987 grams (30 kcal/100g).
Food at home 11.15pm-2.15am (yes, 3 hours): 812 calories and 737 grams (110 kcal/100g). Online backlog is building. At 3.25am 10 messages remained.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=535
Shopping: 24p broccoli 8p stir-fry:edamame-bean-ginger-Raw 4p spring-onion £0.36
Veg: 23.4% [398kcal, 1665g]: carrot-raw126 veg-soup-mix:carrot-leek-parsnip-celery-Raw79 cabbage-boiled44 runner-beans-boiled35 courgette-boiled31 kale-boiled29 mushroom-common-boiled29 onion-raw13 babyleaf-rocket-salad11
Legumes: 4.7% [80kcal, 103g]: TVP-dried41 stir-fry:edamame-bean-ginger-Raw39
Fruit: 34.6% [588kcal, 1429g]: plums-english211 apple117 grapefruit72 pineapple70 banana66 orange40 goji-berries-sun-dried12
Starchy: 16.4% [278kcal, 362g]: potato-baked278
Nuts: 10.0% [170kcal, 82g]: avocado109 houmous-reduced-fat61
Grain: 10.7% [182kcal, 79g]: warburton-wholemeal-bread-small182
Rubbish: 0.2% [4kcal, 4g]: coffee-instant4
Totals: [3724g] 1700, 60.0g protein (14.1%), 28.7g fat (15.2%), 300.4g carb (70.7%), 2.30g saturated fat, 70.89g fibre, 0.71g sodium. 4 is 0.2%
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Nir
Senior Administrator
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Posted: 16 February 2009 12:55 am |
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Sunday
Up 5 hours later at 8.25am (after one interruption at 6.20am). Light rain and coldish temperatures made me rule out the morning AA outing so instead got comfortable with food, online and audio. After 10am realised that this wasn't working out and decided to brave the weather and do the meeting anyhow. By the time I was ready to leave it was 10.19am but I still made the meeting, which had a great chair and share-backs. Afterwards stopped at the Leisure Centre to ask when would be a good day/time to meet the class co-ordinator. Then on to Tesco for a quick survey of the price of commodities (affected by the strength of the Pound) - raisins and baked beans still inflated but oats, Muesli and peanuts are back to their normal prices - bought 3 packets of peanuts and cycled onwards to Whetherspoon pub to meet up with Rob and Matthew who had lunch whilst I was cycling over. Matthew left to take a train home after an hour but I stayed with Rob for another 45 minutes. Home by 4pm and enjoyed lots of food. By 5.10pm, 947 calories and 2,561 grams (37 kcal/100g).
Jason's Step and Pump workouts (Kelly had a family commitment and surprised us by getting out of it and joining us for Pump). Again I started squats with a 35kg (77lb) bar but halfway through squats reduced it to 25kg (55lb) and found a much improved range of motion (i.e. I can actually squat to parallel). Planned to reduce my weight for other tracks but ended up only doing so for the back track. Sauna afterwards but gym staff kicked us out early after only 10 or so minutes.
Home by 8.15pm. Listened to Tom Venuto's free webinar ( http://www.thebodyfatsolution.com/webinar_replay.php ). Post-workout snacking 8.40pm - 10.40pm: 753 calories and 902 grams (83 kcal/100g) including 512 calories from bread and 71 from avocado. 11.30pm bedtime.
7-day food shopping totals: 1.61 + 0 + 0 + 0 + 2.27 + 0.36 + 2.14 = £6.38
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=536
Shopping: 80p swede 63p salted-peanuts 22p pears 20p organic-wholemeal-sliced 18p carrots 6p potato 5p fennel. £2.14
Veg: 19.3% [329kcal, 1221g]: carrot-raw127 broccoli-boiled58 cabbage-leek-TESCO39 brussel-sprouts-boiled34 spring-onion21 kale-baby-leaf-boiled15 kale-boiled14 batavia-lettuce8 little-gem-lettuce7 onion-raw5
Legumes: 1.9% [32kcal, 74g]: stir-fry:edamame-bean-ginger-Raw32
Fruit: 29.9% [509kcal, 1421g]: plums-english255 grapefruit77 apple55 pear-funsize-tesco43 orange41 clementine36
Starchy: 14.4% [245kcal, 475g]: potato-baked225 swede-boiled20
Nuts: 4.2% [71kcal, 37g]: avocado71
Grain: 30.1% [512kcal, 233g]: organic-wholemeal-sliced512
Rubbish: 0.2% [3kcal, 3g]: coffee-instant3
Totals: [3463g] 1700, 61.7g protein (14.5%), 24.1g fat (12.7%), 309.2g carb (72.8%), 2.70g saturated fat, 71.08g fibre, 1.06g sodium. 3 is 0.2%
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Nir
Senior Administrator
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Posted: 16 February 2009 10:45 pm |
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Monday
Up 1-4am and again from 7.20am. After some time-wasting and inability to foucs I (finally) decided to cristalise how to approach a particular gym in Bletchley to ask if I can become a Body Combat instructor there - drafted in NOTEPAD then formatted in WORD and even added a graphic. At 10.40am cycled over to college to print the document and then on to see the studio co-ordinator at said gym. What I learnt from that converstaion is that certain gyms (including this one) go 'by the book' and only allow you to team-teach until you've passed your video assesment. From my experience as a participant this is clearly not always the case but unless I can find an opportunity in such a gym this is somewhat irrelevant. They suggested I approached my own gym in the first instance (though I am scared to). The weather has subtly changed and cycling with my coat on now causes me to sweat.
I cycled home and spent an hour there. At 1.25pm I was picked up to do a washing machine load, sort out mum's Ad-Aware, discharge and then recharge the car-battery gismo, receive some vegetable donations and model some trousers that mum will shorten for me. Whilst there also collected mail from the hospital which included such alarming phrases such as 'his folate is slightly elevated at 18.7' and 'the ultrasound scan shows gross bilateral hydronephrosis with some global loss of architecture'. Dropped back home 2 hours.
A couple of hours at home to eat - by 5.30pm, 1,182 calories and 3,710 grams (32 kcal/100g). Then headed to the gym (daring to cycle in shorts). Deliberately skipped Jam though when I arrived it looked interesting (Sam and Corel's first go at it, and the choreography has changed which means Shay has gone with an old release or perhaps the new one that hasn't yet been 'generally' released) so perhaps I'll show up for that next week. Did my best to get a good workout whilst simultaneously actively listening to Shay to see what teaching points she uses (as I habitually memorise choreography it is so easy for me to tune out the instructor, whoever they are, with the exception of the first few weeks when new choreography is introduced). Marie was also there. Stayed for Jo's Step (reflecting to myself that until a few weeks ago I considered doing both back-to-back a form of physical and mental torture but things change). Sometimes an instructor seems to change the way they teach when a new person is in the room and this did not seem to be the case (the new girl was coping, just about). Cycled home, getting there when mum and dad arrived with some jerusalem artichokes and my washing for me to hang about my bedsit.
9.06pm=11.21pm: 518 calories and 854 grams (61 kcal/100g).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=537
Veg: 17.6% [300kcal, 1213g]: broccoli-boiled86 carrot-raw65 cabbage-leek-TESCO43 brussel-sprouts-boiled39 onion-raw30 cabbage-boiled19 fennel-boil17
Legumes: 2.2% [37kcal, 11g]: TVP-dried37
Fruit: 45.2% [768kcal, 1980g]: plums-english342 pear-funsize-tesco130 apple91 banana79 grapefruit67 clementine60
Starchy: 23.0% [390kcal, 1234g]: potato-baked185 swede-boiled86 jerusalem-artichoke71 chestnut45 parsnip-boiled4
Nuts: 5.7% [98kcal, 51g]: avocado98
Grain: 3.3% [56kcal, 25g]: organic-wholemeal-sliced56
Animals: 2.9% [50kcal, 48g]: turkey-ham-wafer-thin-BernardMatthews50
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [4564g] 1700, 60.0g protein (14.1%), 24.1g fat (12.8%), 310.8g carb (73.1%), 1.17g saturated fat, 72.80g fibre, 0.64g sodium. 51 is 3.0%
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Nir
Senior Administrator
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Posted: 18 February 2009 11:58 am |
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Tuesday
Spoke with mum and majhid, bumped into Kelly for a short while. The majority of the day firmly in the time-wasting category. Out of curiosity found myself reading http://www.something-fishy.org/whatarethey/exercise.php Around 5.30pm fell asleep and was in danger of missing Pump but luckily my body's built-in alarm clock did its job. By 6.40pm, 1,355 grams and 3,689 grams (37 kcal/100g).
Numerically Pump was rather full but it was quiet. Afterwards had a chat with Angela and let her know I'd like to team-teach with her (asking her to get back to me). I was so involved with the conversation I forgot that I had arranged to meet Kelly for the sauna - this finally occured to me once I got back home.
Snacking 8.46pm-10.42pm: 345 calories and 779 grams (44 kcal/100g). Then at 11pm dad came over with lots of shopping (grateful as I was getting rather low on vegetables!). Up till 1am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=538
Shopping: 41p swede 6p warburton-wholemeal-bread-large 5p seasonal-babyeaf-salad 4p veg-soup-mix:carrot-leek-parsnip-celery 4p fruit-salads 3p carrot-broccoli-brussel 2p pomegranate 2p carrot 2p grapes 1p family-stir-fry 1p potato 1p figs 1p plums 1p pointy-cabbage 1p baby-corn 1p okra gifts cauliflower, cabbage, spring-onion. £0.76
Veg: 15.6% [26kcal, 1133g]: carrot-raw99 cabbage-boiled40 broccoli-boiled38 little-gem-lettuce29 cabbage-leek-TESCO23 onion-raw18 round-lettuce18
Legumes: 2.0% [34kcal, 10g]: TVP-dried34
Fruit: 55.2% [939kcal, 2430g]: plums-english529 pear-funsize-tesco173 apple106 banana66 clementine65
Starchy: 21.3% [363kcal, 810g]: potato-baked229 jerusalem-artichoke105 swede-boiled28
Animals: 5.9% [100kcal, 85g]: turkey-ham-wafer-thin-BernardMatthews50 turkey-roast-butter50
Totals: [4468g] 1700, 60.0g protein (14.1%), 12.3g fat (6.5%), 337.3g carb (79.4%), 1.62g saturated fat, 68.12g fibre, 0.64g sodium. 5.9%
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Nir
Senior Administrator
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Posted: 19 February 2009 02:24 pm |
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Wednesday
Got up at 8.20am got involved online but pulled myself away in time to make an enjoyable Step class. Afterwards Marie mentioned a TV program she watched called 'Make Me Live Forever' ( re-watch if UK-based: http://www.bbc.co.uk/programmes/b00hsr47 ) which it turns out I was also planning to watch - this I did in the afternoon.
I got home at 11am and fielded a call from Nash who was not busy (his school is at half term). I passed on the opportunity to participate in a speed dating event. Called Majhid who is in much pain as a result of not looking after his teeth. Mid 30s and looking at having his teeth removed and replaced with false ones compounded with the difficulty of finding a dentist after problems with people skills meant he's no longer registered with a dentist and would rather save face by not going back to a particular surgery.
After 3 hours of time-wasting had a nap from 2pm till 3pm and didn't do any better for the rest of the afternoon. By 6.20pm, 1,395 calories and 3,956 grams (35 kcal/100g). I was expecting to see Marie and Jo at Combat but neither showed up. Got a whistle in the gym walking towards the studio but my self-esteem is such that I cannot take it at face value, chosing to assume it was done sarcastically (but who knows). Caught up with Kelly whilst waiting for the class to start. Angela counted us and after a few latecomers snuck in there were 32 of us (something she got into trouble about this Saturday). We were told that Sam "doesn't count" as she's an instructor (she has the same qualfication as me - but she actually uses it!) and thanks to a cheeky suggestion by Rob I stood on stage and 'shadowed' the class (therefore not taking up the room I'd normally take as a participant) - so hopefully no-one will complain this time. I thoroughly enjoyed being on stage. Having to work out harder, not slack off, make sure I was always doing the right move (and reversing right and left) and not having access to a mirror meant I had less spare capacity - normally I'd be looking at other participants through the mirrors but even though I techincally could see everyone in front of me I spent less time doing so, more time making sure I didn't go wrong. I realise that an instructor who does this every day won't get such a buzz out of doing so but the experience is certainly elating. Without a doubt the highlight of my day. Kelly changed her mind and didn't do the Sauna so it was me and Nina (and a few other members, including Abbu) in conversation.
Snacking: 10.35pm-11.08pm, 305 calories and 794 grams (38 kcal/100g) - more vegetables and fruit to round up this very Eat-To-Live 'heavy' day. Bedtime was 11.30pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=539
Veg: 30.8% [523kcal, 1891g]: veg-soup-mix:carrot-leek-parsnip-celery-Raw244 seasonal-babyeaf-salad103 carrot-raw57 broccoli-boiled31 okra-boiled28 spring-onion22 corncob-mini-boiled20 spinach-boiled18
Legumes: 6.4% [108kcal, 400g]: stir-fry-family:beansprouts-carrot-cabbage-onion-pepper-sweetcorn-Raw108
Fruit: 43.7% [743kcal, 1870g]: grapes226 plums-english116 pomegranate108 fig-fresh91 galia-melon78 pear-funsize-tesco45 cantelope-melon40 kiwi-fruit13 watermelon11 mango8 orange7
Starchy: 19.2% [326kcal, 588g]: potato-baked305 swede-boiled21
Totals: [4750g] 1700, 60.0g protein (14.1%), 15.0g fat (7.9%), 331.3g carb (78.0%), 1.85g saturated fat, 87.88g fibre, 0.49g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 20 February 2009 12:37 am |
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Thursday
Woke up twice mid-sleep then finally at 9am. Quick breakfast and rushed to do Pump (coming to terms with my lighter weights) and Balance (Jo decided to do it without a microphone as it kept cutting out during Pump) which was a release form 2-3 years ago I've not done before. Afterwards briefly saw Kelly (who suggested I had better ditch my lose muscle vest for something more sung).
I was online for a while, exploring a whim to download a video related to Body Combat. After 2pm Majhid arrived. I helped him fill in an application form we then took to the bank where some problems arose because the name he goes by is not his official name as shown on his passport (to confuse matters neither name begins with 'M'). We then also queued at the post office. I was home by 3.30pm, continuing my online session until it was time to head for the gym. By 5pm, 1,008 calories and 2,720 grams (38 kcal/100g).
In the last body step track instructor Jason ended up on wrong leg turned out I was on the wrong leg and he assumed he was in the wrong (oops). I find myself doing Aerobics out of habit rather than the enthusiasm I had for it when it first appeared on the timetable. Whilst waiting for Nina to do her Abs class I looked for an absent Kelly, met Christine, tried to read my book, ended up on one of the gym's computers concluding a purchase on an eBay-style site. We found Kelly trying out one of the shiny new bikes at the gym (like a virtual spin session - an instructor on a video screen), then did the 'fish game' on the rowing machine and introduced ourselves to the Power Plate machines before all going to the sauna. Although Ryan doesn't do combat he had heard from another participant that I had been on stage yesterday (but didn't volunteer any other useful feedback other than that the event was noted). Nina is interested in star signs (certainly more than me) and takes her kids to church - I explained how 'God as you understand him' fits into the 12 step world.
Snacking in the background 9.35pm-0.38am: 692 calories and 1079 grams (64 kcal/100g). Used 'winrar' to paste together the 3 parts of the video I finally downloaded and watched Dan and Rachel Cohen doing 'body combat 38', thus clearing up some confusion: Shey is wrong in track 2 (hook and upper-cut are different arms) and Angela is wrong in track 6 (Eskiva is only held for 2 beats, not 4). The ease with which I was able to obtain the video put the wisdom of having just spent $19 on a physical bootleg (that will probably take weeks to reach me) in question. At 1.30am still had 12 emails I was unlikely to tend to.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=540
Veg: 24.3% [414kcal, 1379g]: cauliflower-boiled172 veg-soup-mix:carrot-leek-parsnip-celery-Raw165 brussel-sprouts-boiled53 seasonal-babyeaf-salad24
Legumes: 2.5% [42kcal, 13g]: TVP-dried42
Fruit: 39.0% [664kcal, 1630g]: plums-english284 grapes147 pear-funsize-tesco129 apple90 clementine14
Starchy: 15.8% [269kcal, 627g]: potato-baked234 swede-boiled36
Nuts: 7.7% [131kcal, 69g]: avocado131
Grain: 10.6% [180kcal, 82g]: organic-wholemeal-sliced180
Totals: [3799g] 1700, 60.0g protein (14.1%), 28.9g fat (15.3%), 300.1g carb (70.6%), 1.28g saturated fat, 70.91g fibre, 0.49g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 21 February 2009 01:53 pm |
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Friday
Woke up at 6am and despite being tired couldn't fall back to sleep - just made myself more tired (as usual). At 10am got my break, a Body Step class. Louise (who works at the gym) was told by instructor Vicky that her body fat is probably 10% (no way, she's not that lean and whilst she is not fat I wouldn't even expect her to be 15%. On the other hand one of the other instructors calculated her BMI at 27.5 (again definitely a mistake, it's probably 21-23).
The afternoon had the usual time-wasting theme though I did fill in 1.5 pages of my health-and-safety form (for the ETM course) and I read the introduction to the PDF book about C# my sister emailed me.
By 4.30pm, 1,333 calories and 3,517 grams (38 kcal/100g). At 5.30pm headed out, getting to the OA meeting venue at 6pm. Turned MP3 player off, considered reading but instead lay down on carpet for a few minutes until the next person arrived. At the meeting we numbered 9 (6 of us sharing including someone who was trying to 'do it alone' and had been absent for a few months). This was the first time going to OA without a lift for a while and although cold it was survivable, not quite freezing. (by foregoing a lift from mum I was enabling her to go shopping - although Tuesday was a good shopping trip, I'm almost out of stuff again.)
8.50pm-11.23pm: 367 calories and 1079 grams (34 kcal/100g). I used 100 calories from turkey to prop up protein and meet targets despite having no protein-rich vegetables, not wishing to use my calories on beans and wanting the majority of calories to go on fruit and starchy vegetables. Spent some time cooking swede and cabbage which I need to take with me on my overnight stay tomorrow. Bedtime was 11.30pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=541
Veg: 23.2% [394kcal, 1326g]: veg-soup-mix:carrot-leek-parsnip-celery-Raw240 carrot-raw86 cabbage-boiled59 cauliflower-boiled8
Legumes: 1.5% [25kcal, 8g]: TVP-dried25
Fruit: 35.8% [609kcal, 1659g]: plums-english447 pear-funsize-tesco87 apple54 clementine20
Starchy: 30.0% [510kcal, 1492g]: potato-baked331 swede-boiled94 jerusalem-artichoke85
Nuts: 0.6% [10kcal, 3g]: cocoa-powder10
Grain: 3.1% [53kcal, 24g]: organic-wholemeal-sliced53
Animals: 5.9% [100kcal, 85g]: turkey-ham-wafer-thin-BernardMatthews50 turkey-roast-butter50
Totals: [4596g] 1700, 60.0g protein (14.1%), 14.1g fat (7.5%), 333.2g carb (78.4%), 2.50g saturated fat, 75.61g fibre, 0.76g sodium. 100 is 5.9%
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Nir
Senior Administrator
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Posted: 22 February 2009 11:43 am |
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Saturday
Got up 7.30am (still tired though). Online for a bit then out to the gym where Louise had the job of policing class bookings (luckily no-one had to be turned away). Enjoyed my classes (I'm getting more ready to increase calories if it means getting stronger in Pump). Nina was absent so had a quick shower and home by 12pm. Mum showed up with shopping and mail (including a sneak preview of 'Body Combat 39' which I want to learn before they start teaching it at my gym). Mum took me to the market where I paid £1 for 8 fennels and £3 for a couple of lithium batteries so my 0.1g digital pocket scales will work again. Mum spent £4 on a present for me - black leather gloves. At home I tried (but failed) to fix the other (broken) pocket scales and had a look at the first 10 minutes of the new Body Combat.
For the rest of the afternoon, frantic food-prep (including putting away the shopping and packing plenty of food for my Wolverhampton trip) and packing. Eating as I went, I 'had' to prop up protein with 100 calories of turkey. By 4.47pm, 655 calories and 1,552 grams (42 kcal/100g) - calories low in anticipation of needing them for the party (290 calories, or 44%, from fruit at this point). It turns out I'd be too busy to eat for the next 3 hours.
Finally left home at 4.47pm with not much margin to catch the 5.13pm train. Had enough time to stop at the ticket office and attempt to extend the cycle reservation to the 2nd leg of the journey - it wouldn't go through on their computer but it wasn't clear why (perhaps you can't make them on the day?). The train was making poor progress and was 'grounded' on the platform at Coventry. Coach A (supposedly the 'quiet coach') was invaded by a bunch of drunk footbal hooligans and indeed the train wasn't moving because one of their number broke a train door. Passangers on my coach were advised to get off the train and change platforms to go on a train that WAS going to travel. Plenty of police lined up the platform - common practice when drunk football hooligans are concerned. I asked one of the cops why passangers on other carriages are still on the train and they explained that they don't yet know why the train is grounded.
Carried the bike and heavy rucksack up and down flights of stairs to get to the adjoining platform. Joined a table with 3 young shoppers on the way home who were making fun of the cops standing on the platform (struck by their distinct midlands regional accent). Through other passangers learnt that my original train did in fact get fixed and left shortly after I left it so I would have been better off staying on it - but that was not my fate. After coniderable delay our train started on the journey (the original train needed to make 2 stops to get to Birmingham New Street but this one had 7 stops to make). My sister Hadar who was travelling from Oxford waited a considerable time for me at Birmingham New Street and she was able to direct me to the next train to Wolverhampton. I placed my bike in a space beteen carriages that it is not meant to go in and was worried that officials would cause problems (bike without valid reservation and my super-cheap ticket only valid on one specificly timed train) but we got lucky. After a somewhat eventful journey arrived at wolverhampton train station not much more than 35 minutes later than the originally scheduled time - as a bonus, my sister was given a lift and took my heavy bag with her in the car so I could cycle comfortably there (trying out a new 'shortcut' route).
About a third to a half of the people attending were already present as I arrived. I went upstairs to unpack - I set up a 'food station' in the utility room that used to be the kitchen, adjoining the reception room with the food table (the room where the party began at), finding a place to plug in my laptop and set up paper and scales - unlike previous visits I was determined to enter foods in as I went as the pen-and-paper method is inaccurate and more labour-intensive. (At one point in the evening I was showcasing the body combat workout with the instructor's video for the current release (the one I downloaded on Thursday) and had two others performing combat moves to music. At another time I also talked someone through what a body pump workout involves.)
I surveyed the food table and the only ETL food was a very small plate of green pepper sticks (which I left for others to dip). Speaking of dips I guess Houmous counts as OK in my book too. Hadar tried to persuade me to indulge in deep-fried onion baghis, eventually persuading me to have a few honey-roasted peanuts (with lack of available nutritional info I had to enter those as 'candied cashew nuts', approximately 19 calories). Later on I would also dip some of my own vegetables (approx 2kg or 4.5lb) in a small amount of Houmous. Later in the evening Galit did her best to tempt me with a luxuary chocolates box but I had the 'not special enough to make an exception' mindset. On and off I consumed my vegetables between 8pm and 1am, drawing comment from several people that I "didn't stop eating".
For alcohol, 160ml of Rum and Grappa (spirits mixed with generic diet cola) split 3 ways beteen 8.22pm and 10.57pm (totalling 355 calories or 21% of my daily allowance). The first amount (just over a double) was 'enough' for me not to take the next lot for over an hour, a low tolerance because I haven't drunk (I think) since mid-October. This in contrast with the 1000+ calories spent on alcohol when I was at the last party 4.5 months earlier.
At 1.45am I realised I no longer needed to save up calories. Although I broght plenty of TVP in case protein propping was in order it turned out I didn't need to use any. I spent my last 170 calories on salted peanuts (which are part of the emergency stash I always carry with me). Predictably a party like this is a blot on my ETL percentage, giving me 27.9% (failing to keep rubbish to under 10%) but it is just a blip in my life. Bedtime was around 2.30am.
Present apart from myself were hosts Galit and Jason and guests Hadar, Scott, Jo, Nick, Helen, Dave, Mel, Michelle, Tom, Justin, Kerry, Tessa and Geraldine. The largest sub-group were ex-collegues and their partners but the diverse group included family members and friends from school and university. Verdict: A chance to experience and at times actively participate in interesting and varied conversation (and sample a parlour guessing game called 'Taboo'), to drink in an environment and manner that wasn't followed by regret, to do something different from that which I do every Saturday. Well worth the cost - monetary (£7) and time (about 18 hours door-to-door plums planning and preparation to make it all happen).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=542
Shopping: £1 fennel 28p kiwi 24p beetroot-salad 18p rocket 12p pineapple 7p cabbage 6p lettuce 5p banana £2.00
Veg: 33.6% [571kcal, 2141g]: carrot-raw325 broccoli-boiled63 beans-green-boiled53 beetroot-salad47 fennel-boil42 onion-raw22 seasonal-babyeaf-salad17 batavia-lettuce2
Fruit: 17.1% [290kcal, 517g]: banana110 pineapple83 apple57 kiwi-fruit40
Starchy: 10.7% [182kcal, 856g]: jerusalem-artichoke120 swede-boiled62
Nuts: 10.8% [183kcal, 32g]: peanuts-salted170 houmous13
Animals: 5.9% [100kcal, 85g]: turkey-ham-wafer-thin-BernardMatthews50 turkey-roast-butter50
Rubbish: 22.0% [374kcal, 164g]: vodka355 candied-cashew-traderJoe19
Totals: [3795g] 1700, 61.3g protein (14.4%), 30.2g fat (16.0%), 295.8g carb (69.6%), 5.10g saturated fat, 63.58g fibre, 1.18g sodium. 27.9%
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Nir
Senior Administrator
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Posted: 23 February 2009 07:50 am |
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Sunday
Woke up at 6.05am for the toilet, re-set the alarm for 6.40am and then wanted to lay awake for a few minutes but my body fell back to sleep. I paniced when I woke up again at 7.18am, got dressed and packed in double-quick time and got sweaty cycling to the train station - this paid off as I made my train (the only one my ticket is valid for) with 10 minutes to spare. With over 1.5 hours to spare at one location and a handy power socket available, I unpacked the bag to retrieve the laptop and write up yesterday - encountered my left-over food but spontaneosly decided to hold off and see at what point hunger will arrive.
At home weighed myself (still at 56.5kg), started eating and also unpacking and catching up with online matters. (For example 20 minutes around noon spent deleteing 51 spam topics by user 'spenz88'.) 4.5 hours of this together with little sleep the night before and I was exhausted and ready for a nap. Learning no lessons from this morning I did this without setting an alarm but this worked out fine. Snacked whilst getting ready - by 5.05pm, 675 calories and 1,820 grams (37 kcal/100g).
At the gym the CD player in Studio 1 had been 'slowed down' (pitch setting) and Jason couldn't figure out how to undo this so we had to move to the smaller Studio 2 were we barely fitted in with all our steps. Whilst we did Body Step the gym staff moved equipment (bars, clips, plates etc.) out of Studio 1 and just next to the Studio 2 door. Small and busy, I ended up separated from Nina and Kelly for the class (they left after the Lunge track, I stayed for Shoulders and half of Abs before also leaving before the official end of the class). Reunited Nina with the wrist weights she left behind and talked to Goss about the salsa social scene and the nuts and bolts of a diet. Nina is no longer seeing Personal Training with rose-tinted glasses.
Nash called and talked about yesterday's party. I spent ages catching up with Lyle's forum (which seems to have been rather busy over the last couple of weeks). Made a decision to increase calories to 1800 starting tomorrow. Yet another heavier-than-previously last meal: 8.26pm-11.38pm: 1025 calorie sand 1120 grams (92 kcal/100g). By 0.25am had enough (even though 3 emails remained unprocessed) so I called it a night.
7-day food shopping totals: 0 + 0.76 + 0 + 0 + 0 + 2 + 0 = £2.76
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=543
Veg: 8.1% [138kcal, 716g]: cabbage-boiled95 seasonal-babyeaf-salad35 onion-raw9
Legumes: 0.6% [10kcal, 3g]: TVP-dried10
Fruit: 41.1% [699kcal, 1120g]: banana413 pineapple117 plums-english79 kiwi-fruit77 clementine13
Starchy: 30.9% [525kcal, 915g]: potato-baked495 swede-boiled30
Nuts: 0.5% [8kcal, 1g]: peanuts-redskin-raw8
Grain: 12.9% [219kcal, 100g]: organic-wholemeal-sliced219
Animals: 5.9% [100kcal, 85g]: turkey-ham-wafer-thin-BernardMatthews50 turkey-roast-butter50
Totals: [2940g] 1700, 59.7g protein (14.1%), 14.6g fat (7.7%), 332.4g carb (78.2%), 2.61g saturated fat, 47.13g fibre, 1.18g sodium. 100 is 5.9%
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Nir
Senior Administrator
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Posted: 24 February 2009 03:34 pm |
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Monday
Got up at 7.30am (after 2 other mid-sleep interruptions in a 7 hour window - not ideal; there is a pattern relating to food weight but it is hard to decipher.). Went online straight away. At 10am mum came over with allotment produce (spinach and jerusalem artichokes). Phil reminded me that I wanted to catch up with the new series of Supersize vs Superskinny (currently available at http://www.channel4.com/video/supersize-vs-superskinny/catchup.html ) and during the day I watched the 4 available episodes.
A late afternoon outing: get coins from the bank, check out Holland and Barretts, briefly catch up with Kelly, read a page of my textbook - basically to get myself out of my rut! Home again at 2pm and wasted another 3.5 hours. By 5.20pm, 1,350 calories and 3,273 grams (41 kcal/100g).
At the gym caught the last bit of jam (interesting - maybe I'll do the whole class next week). combat (stereo pitch was slow like yesterday but somehow I fixed it) Shay had no mike so she mimed. My energy levels were a bit low by the time Jo came in to teach step (Jo managed to get the microphone working without much trouble but the stereo was still funny, going to 'pause' mode at the end of each track).
Mum called to say that Tesco have now told both mum and dad not to come again. Mum suggested taking me to do the shopping. I think I'll let the news sink in (see how depleted my fridge gets before I'm willing to brave Tesco myself). I am conflicted - of course I want my parents to succeed in this business of bargain shopping but objectively after being banned from a shop for 6 months you'd think she'd behave a lot more cautiously. No lesson was learned.
Snacking 8.36pm-10.14pm: 450 calories and 758 grams (59 kcal/100g). By 11.10pm wanted peace and quiet - early night.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=544
Veg: 20.3% [366kcal, 1353g]: carrot-raw196 onion-raw66 beetroot-salad26 fennel-boil24 spinach-boiled20 cabbage-boiled16 rocket9 batavia-lettuce8
Legumes: 1.5% [28kcal, 8g]: TVP-dried28
Fruit: 37.3% [671kcal, 1685g]: plums-english203 orange182 kiwi-fruit117 apple104 clementine59 goji-berries-sun-dried7
Starchy: 32.6% [587kcal, 892g]: potato-baked474 jerusalem-artichoke114
Grain: 5.5% [99kcal, 45g]: organic-wholemeal-sliced99
Animals: 2.8% [50kcal, 48g]: turkey-ham-wafer-thin-BernardMatthews50
Totals: [4031g] 1800, 60.0g protein (13.3%), 11.6g fat (5.8%), 364.0g carb (80.9%), 2.37g saturated fat, 67.67g fibre, 0.92g sodium. 50 is 2.8%
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Nir
Senior Administrator
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Posted: 25 February 2009 10:45 am |
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Tuesday
Got up after 9am (10 hours, one mid-sleep interruption, did I mention I don't understand my body?). Wanting to do some printing in college before my counselling session I did my best to 'be careful' with my morning online session but it did overrun - left home at 10.15am and only managed some of it. At counselling gave an account of 'highlights' of the last 3 weeks (including how parents' Tesco issue is likely to result not in me paying more for produce but in me eating less of it). Went back on computers to do more printing. Deviating from my normal mode of operation I also did a couple of pages of homework (wrote up some Mobility exercises).
Home around 2.30pm and had a long online session. On Tuesdays I normally just do a resistance-training workout but today I had my own home video-based workout as I gave body combat 39 a go. At 5.30pm when I was about halfway through I interrupted this to receive a visit from mum (with the last bit of shopping she's likely to do for me for a while). Once I was done with my video it was time to shoot off to the gym. By 6.40pm, 1200 calories and 2,847 grams (42 kcal/100g).
For Pump Angela had re-learnt old choreography from perhaps 2 or 3 years ago. Some of it (warm up, triceps and biceps for example) seemed rather familiar but other tracks were less so. I guess the familiar ones have been part of regular 'revivals' by other instructors (definitely the case with the warm-up). Afterwards looked for Kelly (who was tired and didn't make the gym). Quizzed Angela about Quarterlies (wanting to know how many weeks I have to familiarise myself with B.C. 39 before it is 'launched' on us participants) I guess it'll be at some point in March probably sooner than I think. Angela explained how a BTS instructor has to attend two Quarterlies per year which cost '£20 for a class' not including travel to inconvenient destinations (in turn I relayed that after 6 or 7 years the 'shine' had come off my previous enthusiasm for the job I had as software developer).
I was home by 8.40pm. I played the new episode of supersize vs superskinny (I do wonder what's the point of wasting time on this program) and generally had my usual 'being online' time. Snacking 9.10pm-11.43pm: 600 calories and 1173 grams (51 kcal/100g). At 1.15am 7 outstanding messages but eyes shutting.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=545
Shopping: 33p pears. £0.33
Veg: 4.5% [82kcal, 368g]: beetroot-salad62 cabbage-boiled19
Legumes: 2.7% [49kcal, 15g]: TVP-dried49
Fruit: 61.1% [1099kcal, 2856g]: plums-english345 orange314 apple206 pear-funsize-tesco143 kiwi-fruit78 clementine13
Starchy: 23.3% [419kcal, 701g]: potato-baked281 jerusalem-artichoke138
Nuts: 0.6% [11kcal, 2g]: sunflower-seed-hulled-Js11
Grain: 5.0% [90kcal, 41g]: organic-wholemeal-sliced90
Animals: 2.8% [50kcal, 37g]: turkey-roast-butter50
Totals: [4020g] 1800, 60.0g protein (13.3%), 9.1g fat (4.5%), 369.6g carb (82.1%), 2.06g saturated fat, 65.18g fibre, 0.86g sodium. 50 is 2.8%
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Nir
Senior Administrator
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Posted: 26 February 2009 11:40 am |
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Wednesday
Woke up at 8.30am. Had a (relatively) quiet and computer-free start as I rushed to make a Step class where a combination of missing steps (we're supposed to have 31) and attendees who haven't booked meant some people did the class on the floor (some of them swapping steps so each person had a go). Amongst the visitors was Kim who apparently had not done it since October - she has now given birth (8 weeks ago, I think) and will soon go back to teaching her Monday evening class (which I have become a regular of in the intervening period). After the class I started a conversation (I didn't realise Marie wasn't fully up to speed on my Combat ambitions) - Kim is a co-ordinator at another gym but apparently she's juggling 4 people who like me are would-be instructors so she cannot help at present. The general suggestion is that I should ask Kieren (the co-ordinator at our gym) to help me out.
Home by 11am. 'the usual' blurry existance took me to 3pm - then made a concious effort to rest (as from experience I find the Bletchley outing tiring). By 4.05pm, 1,104 calories and 2,426 grams (46 kcal/100g). Headed out (on the bicycle for the first time in ages). At 4.35pm made a stop at IKEA where I had a couple of black coffees. Continued on to college (arriving early - 5.10pm). Session 'highlights': building up the portfolio is something we need to start doing right now and it will take up more free time than I'd like during the month of March (deadline: April 1st); We also covered how to change exercise intensity (lever length, gravity, speed, range of movement); we then moved on to the gym to re-cap Legs exercises and 'discover' Back exercises - I was out of my comfrot zone having to work with some people who've made fun of me before.
Left around 9pm making pit stops at Tesco and ASDA, spending half an hour of the cycle ride on the phone to mum, making a diversion to Sainsbury's too. Didn't find any bargains worth buying anywhere (all gone in the first two, overpriced in the last one). Mum again mentioned her readiness to 'take me shopping' on the day of my choice and I restated my position (not interested at present but will probably re-visit this when more desparate). I have no desire to spend entire afternoons at the supermarket.
Home at 10pm. Received a call from Nash which degenerated to silence and eventually disperesed when I was ready to resume my audio activities. Snacking 10.10pm-0.32am: 696 calories and 1285 grams (54 kcal/100g) - notable for being the heaviest evening 'snacking' in a while. Bedtime was 1am. After spending months keeping evening food intake at low levels (e.g. 350 grams) I am still baffled by the lack of relationship between what I eat and when I wake up - for example tonight woke up at 4.20am to expell 290ml and finally got up at 8.20am expelling a further 300ml - so I count this as one mid-sleep interruption, hardly unreasonable after consuming 1285 grams and easily the same thing would have happened if I did the light-food thing, so why bother? How this works is anybody's guess. Perhaps the rest of what I ate is patiently waiting in the colon; or some of it was removed through sweating; or perhaps the liquid is still in my over-dilating kidneys due to the backlog affecting transfer of liquids from the ureters to the bladder (more on that will be revealed next Thursday when my kidney scans will be reviewed in my hospital visit).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=546
Veg: 7.7% [139kcal, 596g]: carrot-raw55 onion-raw24 spinach-boiled19 fennel-boil18 rocket18 batavia-lettuce6
Fruit: 47.3% [851kcal, 2169g]: plums-english291 orange173 apple162 pear-funsize-tesco142 clementine41 fig-baby-dried26 banana16
Starchy: 25.3% [456kcal, 739g]: potato-baked328 jerusalem-artichoke128
Nuts: 9.0% [162kcal, 80g]: avocado115 houmous-reduced-fat47
Grain: 4.9% [89kcal, 40g]: organic-wholemeal-sliced89
Animals: 5.6% [100kcal, 85g]: turkey-ham-wafer-thin-BernardMatthews50 turkey-roast-butter50
Rubbish: 0.1% [2kcal, 2g]: coffee-instant2
Totals: [3711g] 1800, 59.9g protein (13.3%), 24.6g fat (12.3%), 334.7g carb (74.4%), 2.38g saturated fat, 61.11g fibre, 0.84g sodium. 102 is 5.7%
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Nir
Senior Administrator
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Posted: 28 February 2009 06:58 am |
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Thursday
I've been doing the P2P (pear 2 pear) thing, downloading a large 8GB package. To increase the chances of this working I've left my laptop on for most of the day yesterday and all of the last night, having to learn to sleep with the computer on. Woke up and headed to do Body Pump and Body Balance classes.
Home by noon. After 1pm mum came over to deliver cathethers and donate some tomatos and a couple of ageing heads of broccoli. An unexpected hospital appointment letter meant multiple calls to hospital to query and eventually cancel the duplicate appointment (another nuclear scan!). At 2pm headed out to pub to chat with Rob (who introduced me to his friend Dave and partner Elaine) and we stayed there for some time. On my way back I briefly talked to Kelly. Home at 4.45pm I found some extra shopping from the market, did some snacking and headed out to the gym. By 5.06pm, 770 calories and 1,741 grams (44 kcal/100g).
At the gym, Body Step featured a couple of newbies (the short one was getting it, her taller friend was a bit hopeless). I think one of them was the person who whistled at me last week. They both tried Aerobics too but gave up for lack of co-ordination after 10 minutes (this surprised me a little, I thought Step was harder to get compared with Aerobics). I stayed for Abs because Kelly said she'd be joining - Nina also thought about staying but changed her mind and left after a while. When the class was over we looked for her in Boxfit but couldn't see her so we went to the Sauna for a bit. At 8pm as we were leaving she showed up (she was at Boxfit - we just couldn't see her!) so I went back to the Sauna for a bit more - home around 9pm. Next Thursday I'm missing Aerobics because a hospital appointment means I'm missing the morning Pump so I'll do Sandra's pump instead but to be fair I'm getting bored with the Aerobics choreography and am trying to 'backtrack'. If I start doing Pump in the evenings, will I still bother with Balance in the mornings? Not sure.
Snacking: 9pm-0.50am: 1030 calories and 1385 grams (74 kcal/100g). Heavy night-time snacking (1385 grams is over 3lb). On reflection turkey wasn't necessary (e.g. I could have had less bananas or avocados or more bread). Crashed at 1.30am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=547
Shopping: £1 fennel 75p green-beans 20p swede. £1.95
Veg: 11.7% [210kcal, 830g]: tomato46 broccoli-boiled40 carrot-raw36 onion-raw35 pea-frozen-SP25 cabbage-boiled14 rocket9 fennel-boil5
Legumes: 0.4% [8kcal, 2g]: TVP-dried8
Fruit: 31.9% [574kcal, 1229g]: apple157 banana155 orange128 plums-english108 clementine27
Starchy: 17.8% [321kcal, 719g]: potato-baked237 jerusalem-artichoke52 swede-boiled31
Nuts: 13.2% [238kcal, 125g]: avocado238
Grain: 22.1% [398kcal, 172g]: warburton-wholemeal-bread-large398
Animals: 2.8% [50kcal, 48g]: turkey-ham-wafer-thin-BernardMatthews50
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [3126g] 1800, 60.0g protein (13.3%), 36.7g fat (18.4%), 307.4g carb (68.3%), 2.54g saturated fat, 56.45g fibre, 1.27g sodium. 51 is 2.8%
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Nir
Senior Administrator
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Posted: 28 February 2009 10:05 pm |
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Friday
Got up at 8.30am and the same morning observation now applies at the extreme: enormous meal followed by 7 hours uninterrupted sleep. Where is the logic? (I'm going for blocked ureters coupled with an increasingly more trained bladder).
My bicycle's back break has been getting progressively weaker and less effective for months now for almost a year, getting noticably worse in late 2008. I can probably trace this to starting to an instance of vandalism when my bike was parked on college grounds whilst I attended a counselling session. Well on the cycle ride to the gym it gave up completely and as I'm not a mechanically minded person my heart sunk as I knew I'd have to pay a premium for it to be serviced. I continued to cycle on (carefully) until I got to the gym complex (which also features the restaurant and night club I expect to return to later on tonight) then headed to the bike shop where they told me it would be £10 to fit a new break cable. Not what I wanted to hear but didn't have much by way of an alternative so left the bike there and went on to do a Body Step class where I felt somewhat drained of energy. Picked up the bike, paid for the repair, stopped over at the market to pick up more green beans for £1.50 (not cheap by Tesco standards, but the best I can do at the moment!). Back at home re-packed my small bag with just what I'll need for the evening outing (OA meeting, restaurant and nightclub) and located the smart clothes I intended to wear.
For the rest of the afternoon I was eating 'defensively' - being careful about eating to save calories for the unknown quantity which was the evening plans. This was partly assisted by a long nap. By 6pm, 598 calories and 1,677 grams (36 kcal/100g). Dad picked me up and I got to the meeting at 6.25pm. We numbered 9 and I enjoyed the meeting. Afterwards I was driven to the restaurant where we arrived just before 8pm and were told to wait at the bar until our reservation became available. By 8.33pm we had placed our order (as expected mine was the 'superfood salad', with ingredients separated to the extent that was possible). Others spent twice as me by ordering drinks as well as starters or side dishes to go with their main course. Our order took a long time (50 minutes) to arrive and the 5 of us were not too happy about that. Eating took half that time. I was the only one weighing my food. In addition to eating my salad I had some olives (at the bar), pita bread with houmous and other bits and pieces that others were not finishing - and then sneakily ate a few veggies from the 'emergency kit' I brought along while waiting for others to finish. Our bill had a couple of drinks we did not order. Although my bill (with the discount factored in) came to under £4 I decided to put £5 towards the bill to avoid arguments about a tip - this left others paying about £10 each (they decided to divide the bill equally despite not ordering the same things. If I was part of that system I would have had to pay £9, subsidising their more expensive tastes. Because of the delay we had 5 minutes in which to rush to make the 10pm deadline at the nightclub before they started charging for entry (so I only had to pay £1.50 to store my bag - making the total cost of the going out part of the evening £6.50).
After the meal 2 diners went home and another re-joined us. It appeared that the 3 OA women I was accompanying had never been to Occeana, the club I used to go to 4 times a week regular as clockwork (before I started Salsa dancing, which was the beginning of the end of my nightclub obsession). We tried all 3 dance rooms as well as one of the other bar 'worlds'. A few men tried to 'muscle in' on the birthday girl but there wasn't any 'event' worth reporting. I'm not a nightclub regular but my companions were, erm, somewhat subtle in their dancing and I did pay some attention to other people around the club (though no doubt I would have found the experience of going clubbing on my own equally unsatisfactory at this point). After putting in 1.5 hours (accepting a double vodka from one of my friends) I decided it was time to go, getting in a little before midnight.
Back at home I entered food intake in and had another 'food party' with the remaining calories. Post 6pm eating: 9.23pm-9.50pm and midnight-1am: altogether 1202 calories and 1391 grams (86 kcal/100g). Breakdown:
Restaurant 400 calories and 539 grams (74 kcal/100g)
Nightclub 111 calories and 50ml (222 kcal/100ml) - vodka accounting for my 6.2% of calories from non-ETL sources
Home 682 calories and 799 grams (85 kcal/100g)
At 1.15am still had 7 messages to process but saw sense and went to bed.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=548
Shopping: 150p green-beans. £1.50
Veg: 14.0% [252kcal, 1104g]: carrot-raw57 tomato47 fine-whole-beans-raw43 broccoli-boiled36 spinach-boiled16 onion-raw14 cabbage-boiled13 fennel-boil8 beetroot-boiled6 batavia-lettuce5 baby-spinach3 rocket3
Legumes: 1.2% [22kcal, 21g]: TVP-dried14 beansprout-raw?4 red-kidney-beans-basics4
Fruit: 21.4% [386kcal, 980g]: apple154 plums-english96 orange80 clementine54 lemon2
Starchy: 20.8% [375kcal, 626g]: potato-baked253 jerusalem-artichoke122
Nuts: 13.1% [235kcal, 105g]: guacamole124 olives-pitted28 sunflower-seed-hulled-Hb25 houmous24 sesame-seed-asda24 cocoa-powder10
Grain: 23.3% [420kcal, 182g]: warburton-wholemeal-bread-large374 pita-wholemeal46
Rubbish: 6.2% [111kcal, 50g]: vodka111
Totals: [3068g] 1800, 60.0g protein (13.3%), 33.7g fat (16.9%), 314.2g carb (69.8%), 7.56g saturated fat, 56.60g fibre, 0.95g sodium. 111 is 6.2%
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Nir
Senior Administrator
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Posted: 1 March 2009 12:35 am |
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Saturday
Up at 7.30am (6+ hours of sleep, one interruption). Had to focus - pack my bag with food for the day (heavy bag). Off to the gym. Enjoyed my classes. Classes were not busy (probably a backlash - people booking but then not turning up but those who didn't get a space not bothering to turn up) so room only two thirds full. A girl (not sure of her name) who has returned to the gym after being away from gym is 'challenging me' (well my competitive nature is challenging me) with her weights (warm-up, squat, chest, triceps, biceps, shoulders) - not necessarily higher than I've done but higher than I was planning to do in this particular workout. I usually go to the sauna afterwards with Nina but she was absent (presumably running outside of the gym) so I had a brief one by myself.
cycled to Bletchley, ate a quick lunch then met Leona who is new to the Exercise To Music course (work commitments prevented her from making the previous 2 sessions). We covered MSE (muscular strength and endurance) which has changed a bit since I last did this course with the addition of a couple of extra optional exercises - I don't need to come up with new paperwork but I do need to re-learn the teaching points and be able to teach it!
On the way home stopped for a brief chat to Kelly.
My matress is broken and hurts me and mum is on a lookout for a replacement that would be good value for money but someone in my building has discarded a matress which took some effort to drag up 2 flights of stairs and I think it'll be a good stop-gap solution until mum comes through with the goods. I spoke with Nash (and helped mum with arrangements relating to brother arriving in UK today).
By 7.05pm, 703 caqlories and 2,220 grams (32 kcal/100g). Earlier I ruled out AA meeting but didn't seem to be doing anything particularly positive so decided to change my mind and go anyhow (despite being tired). AA meeting (share from someone with just under a year in the rooms; I don't normally share at AA but did this time: about how I see the positive in competitiveness) back 2 hours later at 9pm and put away shopping that mum got me earlier in the day.
Snacking 9pm-1.17am: 1097 calories and 1481 grams (74 kcal/100g) including 2 avocados and 2 slices of bread as well as fruit and veg aplenty. Concurrently online catch-up till late.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=549
Shopping: £1 brussel-sprouts gift cherry-tomatos. £1
Veg: 18.0% [324kcal, 1588g]: fine-whole-beans-boiled75 broccoli-boiled66 cabbage-boiled54 cherry-tomato40 fine-whole-beans-raw30 tomato22 fennel-boil20 spinach-boiled10 brussel-sprouts-boiled7
Fruit: 27.3% [491kcal, 1102g]: apple257 orange117 clementine59 banana47 fig-baby-dried11
Starchy: 25.8% [465kcal, 764g]: potato-baked325 jerusalem-artichoke140
Nuts: 18.2% [327kcal, 163g]: avocado291 houmous-reduced-fat18 peanuts-salted18
Grain: 10.7% [192kcal, 83g]: warburton-wholemeal-bread-large192
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [3701g] 1800, 60.0g protein (13.3%), 43.7g fat (21.8%), 291.7g carb (64.8%), 2.00g saturated fat, 71.02g fibre, 0.41g sodium. 1 is 0.1%
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Nir
Senior Administrator
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Posted: 2 March 2009 08:23 am |
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Sunday
Bedtime was 1.45am, finally getting up at 10.35am (with one mid-sleep interruption). 'classic' time-wasting till 3pm. Nap till 4pm. Just before 5pm mum came over with some shopping (desparate times so I've given her a free hand to snap up bargains at the market). By 5pm, 917 calories and 2,024 grams (45 kcal/100g).
At the gym both classes were fairly busy. Body Step - Jason being precious about me pre-queueing a moves and 'using my hands' (his words) to go with moves, his nagging perhaps getting to me a bit more than usual. Body Pump - Ryan had sore muscles and was taking it easy (apart from the warm-up). In contrast Kristen (I think that's her name) who I remarked upon yesterday was back again to embarass me with her weights, for example she did a triceps 'french press' with 10kg (I struggled with 8kg) and lots of lateral raises with 5kg (I use 4kg). I felt the need to match her for squat weights and I think I went at least as low as her, but whilst I started at the same weight as her for chest I lowered mine before the end of the track and didn't do all the 'extra push-ups' on my toes. Actually this takes me back to the woman from New Zeland back in 2005/2006 who resulted in significant improvements in my chest strength - as I've observed before, getting beaten by a woman definitely brings out the competitive bit in me. Sauna and Jacussi afterwards - Ryan is more chummy with Kelly than with Nina.
8.25pm-11.30pm: 883 calories and 1364 grams (65 kcal/100g). Up to a certain point my last meal was about 350g. Now it is a kilo more so I guess I shouldn't be surprised to weigh about a kilo more in the morning. On the other hand with the late meals not increasing in weight any further I should eventually see my weight slowly trend down. Midnight bedtime.
7-day food shopping totals: 0 + 0.33 + 0 + 1.95 + 1.50 + 1 + 2 = £6.78
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=550
Shopping: £1 broccoli £1 kiwi gift courgette, red pepper. £2
Veg: 14.8% [267kcal, 976g]: brussel-sprouts-boiled64 broccoli-tenderstem-raw41 carrot-raw35 tomato32 fine-whole-beans-raw24 spinach-boiled20 onion-raw19 pepper-red-pointed-sweet15 cabbage-raw14 fennel-raw1
Fruit: 26.8% [482kcal, 1146g]: apple201 orange123 kiwi-fruit89 clementine69
Starchy: 40.9% [736kcal, 1116g]: potato-baked596 jerusalem-artichoke140
Nuts: 7.4% [134kcal, 70g]: avocado134
Grain: 10.0% [181kcal, 78g]: warburton-wholemeal-bread-large181
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [3388g] 1800, 60.3g protein (13.4%), 24.1g fat (12.0%), 335.4g carb (74.6%), 1.31g saturated fat, 59.30g fibre, 0.35g sodium. 1 is 0.1%
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Nir
Senior Administrator
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Posted: 3 March 2009 02:09 pm |
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Monday
Got up at 9am (after 2 interruptions). Dealt with mail (I suspected one item was a con - it told me I won a 'prize' which when I called turned out to be a free day at a gym that was somewhat hard to get to, so I declined). Somehow 4 hours went past. Went out to get a book from the library. Tried learning body combat 39 but didn't get very far. By 4.46pm, 1,003 calories and 2,182 grams (46 kcal/100g).
Headed out to the gym, getting there just after 5pm and struck a conversation with a girl who asked me whether I was going to do Body Jam and whether it was 'ETM'. If you're shaking your head then I guess so should I, 'ETM' is a very specific term that isn't known to the general public (it stands for Exercise To Music - the qualfication in the United Kingdom that allows you to instruct Aerobics classes etc.) it turns out she's doing the same course as me (but on a full time basis - my course is part time). She and a friend joined us for a Body Jam class. I was looking forward to doing the new choreography but Shey switched back to old tracks. I guess I should have come the last 2 weeks instead when she was trying them on. My route to ETM was through being a big fan of studio classes, yet group exercise seems very much a new thing to these girls (they made me guess their age - I thought 20, I was 5 years out). I tried to persuade her to try Body Combat but she wasn't keen. Given her current co-ordination and confidence I think the more choreography classes she has a go at the more likely she is to pass the ETM exam! At Combat, Shay 'mixed up' the tracks - in some cases going back 4 releases. I surprised myself by remembering most of it. Stayed for Jo's Body Step too. Original plan was to consider doing Body Balance too (I'll miss Thursday as will be in hospital) but 2 hours 45 minutes is all the exercise I seem to want to do in one block!
8.55pm-11.30pm: 797 calories and 1407 grams (57 kcal/100g). Midnight bedtime.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=551
Veg: 10.1% [182kcal, 832g]: spinach-boiled45 brussel-sprouts-boiled33 tomato24 carrot-raw21 fine-whole-beans-raw18 courgette-raw15 fennel-raw9 cabbage-boiled8 onion-raw8
Fruit: 34.7% [625kcal, 1523g]: orange282 kiwi-fruit242 clementine96 grapes5
Starchy: 49.8% [896kcal, 1190g]: potato-baked872 jerusalem-artichoke24
Grain: 5.3% [95kcal, 41g]: warburton-wholemeal-bread-large95
Rubbish: 0.1% [2kcal, 2g]: coffee-instant2
Totals: [3589g] 1800, 60.1g protein (13.3%), 10.6g fat (5.3%), 366.1g carb (81.4%), 1.68g saturated fat, 60.16g fibre, 0.19g sodium. 2 is 0.1%
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Nir
Senior Administrator
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Posted: 4 March 2009 10:44 pm |
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Tuesday
Got up at 8.40am. Didn't trust myself not to waste my time so headed to gym for early Body Pump class (busy - 31 people participated, 2 turned away). Although the strong girl wasn't there I paid homage - for example trying 5kg for my lateral raises. Then on to college for counselling. At the computer room re-printed my ETM portfolio from 2 years ago (I should relearn to instruct Muscular Strength and Endurance by Saturday) and looked for images for Mobility exercises. Then looking at the time realised I was late and hurried to meet Kelly.
Finally home by 1.45pm and allowed myself to waste time online - my 'reward' for being vaguely useful in the morning. I was soon out of audio again and filled time with my fall-back, Gersham College lectures. At 5.20pm parents arrived with some shopping. By 7.05pm, 1,331 calories and 2,279 grams (58 kcal/100g). Earlier I considered joining Kelly at the gym but there were very noisy gusts of wind and remembering the gust that knocked me off my bike earlier in the morning (on my way from the gym to college) I decided to stay at home and indeed go for a nap - saner behaviour than continuing my audio spiral.
9.56pm-11.53pm : 469 calories and 786 grams (60 kcal/100g). Again couldn't stop myself from having a time-wasting online session. It seems as though I've "gone back" a few weeks in terms of progress. As I said to the counsellor I'm grateful that the irresponsible way in which I'm behaving does not extend to food. Watched 'supersize vs superskinny' which featured an ex-Jokey apparently too skinny at 126lb (yes, heavier than me). Starchy vegetables are currently overshadowing fruit in both weight and calories including 27% of daily calories from 639 grams (1.4lb) of 'baked potato wedges' (potato cubes over-microwaved until they have a hint of crunch about them). Laptop off at 0.40am but another 1.5 hours before I managed to fall asleep (was the nap a bad idea?).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=552
Shopping: £1 butternut-squash 50p sweet-potatos. £1.50
Veg: 12.3% [222kcal, 817g]: brussel-sprouts-boiled85 fine-whole-beans-raw50 broccoli-tenderstem-raw22 cabbage-raw15 tomato14 onion-raw13 courgette-raw10 carrot-raw7 fennel-raw6
Fruit: 17.0% [305kcal, 706g]: kiwi-fruit180 orange88 clementine37
Starchy: 53.9% [970kcal, 1439g]: potato-baked492 sweet-potato-boiled305 butternut-squash-boiled114 jerusalem-artichoke59
Nuts: 11.1% [200kcal, 57g]: houmous-pesto90 linseed63 houmous-reduced-fat37 guacamole10
Grain: 5.6% [101kcal, 44g]: warburton-wholemeal-bread-large101
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [3065g] 1800, 60.1g protein (13.4%), 27.8g fat (13.9%), 327.4g carb (72.8%), 3.15g saturated fat, 54.19g fibre, 0.39g sodium. 1 is 0.1%
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Nir
Senior Administrator
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Posted: 5 March 2009 05:20 am |
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Wednesday
Up at 8.20am (after one mid-sleep interruption). Arrived early for Step. The gym will now insist we cancel bookings for classes we decide not to attend - this will affect me on Tuesdays, Wednesdays and Thursdays where I make up my mind on the day. The workout felt a bit 'flat' for me and I allowed some instructor banter to get to me, probably a reflection on my state of mind rather than a notable event.
Majhid interrupted a brief nap after noon to let me know he was succesful with the bank-account-opening endevour and will need my assistance with the next step. At 2pm, after 3 hours at home without use of audio or the internet but ultimately still unable to cox myself into being useful I wondered whether I'd find the college environment more productive, so I packed some food and left. On the way to catch the bus I found Kelly available for a late lunch so I stayed for that before boarding a bus. Once I got into Bletchley college (3.15pm) had a reasonably productive 2-hour session, creating and editing course-work for the gym instructor course. Then had a short break before the 6pm structured session which recapped physiological adaptations to exercise and why it is important to warm up, cool down and stretch. In the break I showed the instructor some of my paperwork for some feedback.
By 7.07pm, 813 calories and 2,139 grams. In the gym-based session working in pears we re-visited back exercises and explored chest exercises then had a mini-lecture about fartlek, interval training and the various programs available on cardio equipment before dispersing. On the bus ride home I chatted with my brother and then mum.
9.25pm-1.35pm: 987 calories and 1277 grams (77 kcal/100g). Eventually got bored with eating, using Guacamole to fast-forward calories. Online session - abandoned with 9 outstanding messages as it was getting late (2am).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=553
Veg: 12.8% [231kcal, 973g]: fine-whole-beans-raw64 brussel-sprouts-boiled47 fennel-raw28 carrot-raw20 cabbage-raw18 onion-raw17 tomato16 broccoli-tenderstem-raw13 courgette-raw8
Fruit: 24.8% [446kcal, 1060g]: kiwi-fruit182 orange132 clementine89 pear-funsize-tesco31 fig-baby-dried12
Starchy: 40.4% [728kcal, 1208g]: potato-baked512 butternut-squash-boiled128 jerusalem-artichoke88
Nuts: 12.1% [217kcal, 99g]: guacamole160 houmous-reduced-fat57
Grain: 9.9% [178kcal, 77g]: warburton-wholemeal-bread-large178
Totals: [3416g] 1800, 60.4g protein (13.4%), 30.2g fat (15.1%), 321.6g carb (71.5%), 8.14g saturated fat, 57.92g fibre, 0.59g sodium. 0 is 0%
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Nancy_in_GA
Moderator
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Posted: 6 March 2009 12:09 am |
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Nir wrote: ....Although the strong girl wasn't there I paid homage - for example trying 5kg for my lateral raises. ...
Nir, I love your sense of humor.
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Nir
Senior Administrator
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Posted: 6 March 2009 11:20 am |
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Thanks! (it is nice to be read, never mind appreciated)
Thursday
Woke up at 5am (after just 3 hours of sleep) but couldn't fall back to sleep so went online. Caught up reasonably quickly. At this point felt tired but was afraid if I fell asleep I'd miss my train and the hospital appointment so forced myself to stay up (food and audio wasted my time). Left around 9.30am. At the train station worked out various statistics (on average I go to the toilet 8 times a day, including 1.5 times in the middle of the night. I pee a lot more than the volume of my drinks but somewhat less than the weight of my food). On the train I switched interests, trying to learn the choreography of a couple of Body Combat choreography by listening to the song whilst holding the notes. Although I kept the punches and kicks tiny and symbolic I nevertheless got attention and even some conversation. I continued this in hospital in the half hour waiting for my appointment.
Although my February ultrasound and nuclear renal scan both show unhealthy kidneys, they show improvement relative to the previous scans of 4 months and 12 months ago respectively so there was no talk of intervention, just monitoring (with another ultrasound now scheduled for Mid-June). My recent interest in Vitamin D had me angling for a blood test but apparently their lab doesn't do it. Oh well.
Headed across to Kirsten's workplace and had some time to wait for her which was an opportunity to snack and then resume the combat thing. She announced a change of plan - rather than spending an hour together in a nearby venue we took 15 minutes to walk back to the train station I emerged from and met another of her friends who happened to be in town (an ex work-collegue) - we sat at Starbucks. Kirsten's news was that her employer lost funding and is going out of business. She has less than 4 months before her employment will terminate - her friend was also in the job market so conversation was about the dire state of that. We parted at 1.45pm and I dashed across town to make the 2.13pm train back to Milton Keynes - feeling quite tired at this point.
I was home around 3.20pm. Spent the afternoon in silence. Didn't eat much either. I decided my produce stock was so low I couldn't justify running two fridges - moved everything from the small fridge over to the large one and switched the small one off. At this point only half the large fridge was full. Mum arrived with potatos (I asked her to get me 15kg on a special deal at Netto) and afterwards she went to the market and she got me some more - I spent in one day more than I'd usually spend in a week (in the Tesco days) but I could now barely close the fridge door. Had a 5 minute lay down before heading out to the gym. By 4.50pm, 707 calories and 1,549 grrams (46 kcal/100g).
Whilst attempting to assemble a bar for Body Pump I was approached by another participant - apparently everyone apart from me had been telephoned about said classs being cancelled. Reluctantly I resigned myself to doing Aerobics instead though in the event after delivering a Body Step class Jason left early, his class covered by Gemma, who did Body Jam. My recent break of a few weeks away from Body Jam felt just long enough for the choreography to again be interesting enough to perform (and there were decent numbers). Afterwards Nina did an Abs class led by Kieren whilst I sat outside trying to learn the combat choreography a different way - by rewriting it in short form. In the process I found Yet Another Mistake in the notes (it says 16 repetitions in two phrases but that bit of the song is only half as long!). With just Jam and Abs under her belt Nina didn't feel she'd worked hard enough so she ran on the treadmill for a bit before we went to the Sauna. I felt a bit disconnected from her and wondered whether I was boring her. Afterwards talked about protein and kidney damage to Ryan and about dating/women with Abu and Goss.
At home fired up the computer (an opportunity to notice the forum was down - ideally there should be more people than just me who can alert Demand Media when their website isn't working, any volunteers?). Snacking for 3 hours 9.38pm-0.40am was 1093 calories and 1352 grams (81 kcal/100g) memorably featuring sweet potatos, bananas, broccoli and bread. So entire late evening wasted with non-stop activity and as I went to bed after 1am there were still about 17 emails outstanding.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=554
Shopping: £2.97 potato £2 spring-greens £1 sweet-potato £1 cauliflower £1 banana 36p mushrooms gifts mange-tout, leeks. £8.33
Veg: 13.2% [238kcal, 865g]: fine-whole-beans-raw76 broccoli-tenderstem-raw47 mange-tout-raw43 cauliflower-raw25 carrot-raw22 courgette-raw19 tomato8
Legumes: 0.1% [3kcal, 1g]: TVP-dried3
Fruit: 39.5% [712kcal, 1019g]: banana511 kiwi-fruit93 orange75 clementine33
Starchy: 30.4% [547kcal, 886g]: sweet-potato-boiled243 potato-baked141 butternut-squash-boiled120 jerusalem-artichoke43
Nuts: 1.7% [31kcal, 13g]: houmous-reduced-fat31
Grain: 14.9% [268kcal, 116g]: warburton-wholemeal-bread-large268
Rubbish: 0.1% [2kcal, 2g]: coffee-instant2
Totals: [2901g] 1800, 60.0g protein (13.3%), 12.8g fat (6.4%), 361.2g carb (80.3%), 2.36g saturated fat, 49.69g fibre, 0.58g sodium. 2 is 0.1%
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Nir
Senior Administrator
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Posted: 8 March 2009 03:14 am |
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Friday
Up at 9am. A slow start. This morning I weighed 2 kilos (4.4lb) less than yesterday. Neither weight is characteristic of my average but why such a large (1.8%) fluctuation in my weight? I wish I knew. Certainly the extra weight is now considered 'water weight' and not the hoped-for muscle weight, because muscle weight does not just disappear overnight!
20 minutes of eating in silence. Got to the gym at 10am (early for the 10.30am Body Step). Those arriving early congregated; Louise was trying to recruit gym members into the current 'Move More' promotion. Emma on holiday and joined us for step (Emma is one of the 'alpha females' of the gym studio environment; it is a funny thing, what makes you one? I guess it is a mixture of fitness and confidence). Had a good workout, home by noon.
Online till 3.52pm (yes 4 hours) also ate and spoke to mum and brother. After a short 'power nap' woke up only to spend the next 2 hours on more of the same. By 6.05pm, 927 calories and 1,872 grams (50 kcal/100g).
Mum drove me to OA (looking at the window and saying "they don't look like over-eaters" (well neither do I). 5 of us at the meeting, all sharing, almost making rent with our donations. Got a lift to the AA meeting which by contrast was very well populated. Found it difficult to stop staring at an attractive girl sitting directly opposite on the other side of the room (haven't seen her before so presumably a newcomer) enjoyed the many shares (and unusually shared myself too - I introduce myself as "Nir, compulsive over-eater and time-waster"). Walked the short way home.
Mum arrived with shopping from another branch of Tesco where she is not well-known (she went there directly after dropping me off) and it was like old times, a 10% day. I switched the small fridge back on and squeezed everything in. Dealing with the shopping took a few hours. I'm not kidding myself though, this won't be an everyday thing and in order not to spoil this trips to Tesco will be few and far in between.
9.25pm-1.41am: 873 calories and 1630 grams (54 kcal/100g). Balanced my choice of low-protein food (e.g. 374 calories from grapes) with 100 calories from turkey slices. Did (finally) spend a minimal amount of time reminding myself of the teaching points of push-ups, tricep-dips, abdominal curls and oblique curls in prepartion to avoid embarassing myself at tomorrow's session at college. Weighed myself just before bedtime to find myself 2.5kg (5.5lb) heavier than in the morning. . Bedtime 2am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=555
Shopping: £1 cantelope-melon £1 swede 90p baby-potatos 60p carrot-swede-potato 60p cauliflower 52p apples 9p cherry-tomato gift grapes, chard, clementines. £4.71
Veg: 6.8% [122kcal, 581g]: cauliflower-raw37 spring-greens-cabbage-raw20 courgette-raw20 mushroom-common-raw17 leek-baby-raw10 tomato9 fennel-boil6 cabbage-boiled2 chard-raw2
Fruit: 36.8% [662kcal, 1300g]: grapes374 orange95 banana88 clementine51 kiwi-fruit29 cantelope-melon25
Starchy: 44.2% [796kcal, 1483g]: potato-baked401 sweet-potato-boiled330 swede-boiled62 jerusalem-artichoke4
Nuts: 0.6% [10kcal, 3g]: cocoa-powder10
Grain: 6.0% [108kcal, 47g]: warburton-wholemeal-bread-large108
Animals: 5.6% [100kcal, 85g]: turkey-ham-wafer-thin-BernardMatthews50 turkey-roast-butter50
Rubbish: 0.1% [2kcal, 2g]: coffee-instant2
Totals: [3502g] 1800, 61.0g protein (13.6%), 12.1g fat (6.0%), 361.8g carb (80.4%), 2.30g saturated fat, 47.31g fibre, 0.86g sodium. 102 is 5.7%
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Nir
Senior Administrator
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Posted: 8 March 2009 03:16 am |
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Saturday
Got up at 7.30am (with one mid-sleep interruption). Had breakfast, packed and headed to the gym after 8am. Quick shower and sauna and got to the studio slightly early. Put my music on and practiced a combat track - Corel 'walked in' on me and I continued. Then Hannah (covering for Angela who is on a weekend away preparing for a long race run tomorrow) showed up and I took the CD out, chatting for a bit. Hannah could potentially provide me with an environment in which to practice Combat, but I'm hardly making it easy on myself because during the Combat class I didn't always chose to follow her. Some of us who know Body Combat 38 intimately chose to follow the choreography as we've memorised it so for example in track 8 (the last power track) we didn't follow her. I probably wouldn't have done it if I was the only one - still doesn't help my case. For Pump she mixed things up. I noticed that the strong girl was slightly backing off her weights (not using 17.5kg for lying tricep extensions; not using 5kg for lateral raises; not using 12.5kg for shoulder press; not using 22.kg for lunges). However she's done it before and she'll do it again. She was just having a day off but that's no reason for me to take it easy - I have lots of work catching up with her. I started the chest track with a 20kg bar but I did the last few repetitions at 17.5kg whilst she survived to the end. Is it mad that I should focus on the 45 seconds where I was beaten and ignore the songs where I was lifting more than her? Probably :-). Afterwards went for a coffee with Dave and Rob - one is to freeze their membership because of holiday and work commitments whilst the other is to cancel their membership completely!
On the cycle ride to Bletchley I listened to combat music whilst shouting teaching points. This made the journey seem shorter and is also more effective as the music is louder than spoken word so I can hear it on the MP3 player whilst cycling with traffic wheras spoken word is a struggle to comprehend. I got to college at 12.15pm and tried to practice (Jo and Shelly saw me practice the warm-up just before our session started). In the session I had to demonstrate Tricep Dip for the MSE - I did OK but a bit ropey on teaching points (remembered them in the 2nd set). The instructor demonstrated an Aerobic Curve and we then had a break (first time I ate). Things have changed over the last couple of years - the curve now needs to be built up in 5 levels (only 4 levels were required 2 years ago).
For example, with a box step:
level 1 small move, no arms
level 2 small move, arms punch at shoulder level
level 3 deeper move, arms punch at shoulder level
level 4 deeper move, arms punch above head
level 5 (IMPACT) feet jump in, arms punch above head
Therefore wheras with MSE I could use my previous work as was, here I'll need to re-work my previous routine and the instructor suggested I might like to challenge myself by changing moves every 16 beats rather than 32 and/or using build-up aerobics. More work than I was planning to do but perhaps the challenge will do me good. Last week I spent time eating both between the gym and the course and after the course before cycling home but today I reasoned I was more busy than hungry. Sometimes eating is an unnecessary waste of time - you can get 1800 calories in 10 solid hours of eating or in 2 hours. I chose to cycle back in silence (stopped at ASDA and got 3 plantains for 23p). Also stopped to very briefly see Kelly, getting home just after 5pm.
The next 2 hours are a blur. Sure I know I wrote the top half of the diary entry, looked up calories for Plantains and cooked and ate them, read a couple of forum topics, entered food into computer but in terms of achievement-per-hour it does not compare. I'm just amazed by the difference between my lucid super-achiever moments and the opposite when put side by side - so the AA meeting was calling me. By 7.05pm had 751 calories and 1,635 grams (46 kcal/100g).
Left home at 7.13pm and by the time I made myself a coffee the meeting was already in progress. It was a very good chair. He drunk again after 9 months in the rooms and only started the program in ernest 3 years after coming to the rooms, perhaps this will be the shape of my recovery which is obviously a joke at present, I can barely string together 24 hours of non time wasting. Home by 8.55pm (yes the 20 minute cycle ride home was spent listening to the MP3 player, stopped this abruptly when I got home - though not for long). 8.57pm-11.55pm: 1049 calories and 1661 grams (63 kcal/100g) - using 100 calories for turkey to balance 488 calories from bananas. Just after midnight, 10 messages outstanding as I collapsed.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=556
Shopping: 23p plantains. £0.23
Veg: 17.3% [312kcal, 1130g]: carrot-raw146 cherry-tomato57 cauliflower-raw33 broccoli-tenderstem-raw31 spring-greens-cabbage-raw29 mushroom-common-raw16
Legumes: 1.1% [20kcal, 6g]: TVP-dried20
Fruit: 37.6% [677kcal, 1065g]: banana488 apple108 clementine46 cantelope-melon36
Starchy: 35.9% [647kcal, 990g]: plantains-cooked333 potato-baked192 jerusalem-artichoke91 swede-boiled25 plantains-raw6
Nuts: 2.3% [42kcal, 17g]: houmous-reduced-fat42 guacamole0
Animals: 5.6% [100kcal, 85g]: turkey-ham-wafer-thin-BernardMatthews50 turkey-roast-butter50
Rubbish: 0.1% [2kcal, 2g]: coffee-instant2
Totals: [3296g] 1800, 60.0g protein (13.3%), 14.1g fat (7.0%), 358.4g carb (79.6%), 3.04g saturated fat, 47.84g fibre, 0.72g sodium. 102 is 5.7%Last edited on 12 June 2009 12:28 pm by Nir
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Nir
Senior Administrator
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Posted: 8 March 2009 11:13 am |
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Had the urge to list the 17 varieties of fresh produce I currently have in the fridge:
8 green veg:
broccoli
cauliflower
swiss-chard
collard-greens
fine-whole-beans
fennel
leek
cabbage
5 fruit:
cantelope-melon
orange
clementine
banana
apple
4 starchy veg:
jerusalem-artichoke
onion
potato
carrot
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Nancy_in_GA
Moderator
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Posted: 8 March 2009 02:02 pm |
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| May I ask how you use fennel? Is it a garnish on a salad, or a side dish, a snack?
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Nir
Senior Administrator
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Posted: 8 March 2009 02:12 pm |
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I used to cook it 'to death' in the microwave before digging into it but with the recent increase in the price of produce (at least as far as I am concerned) I find that it goes further when eaten raw as there is more chewing involved. Either way though I eat it on its own. It has a unique taste.
In general I eat most things on their own (sometimes I flavour them with a spice first), this is partly due to being lazy and perhaps unimaginative, and partly because calorie counting can become more tedious when you're using lots of ingredients.
For example it is now 2pm and up to this point 850 calories (about half of them) and 26 different servings of things. I guess those people who eat less often would have combined some of those servings into salads, soups, stews etc. 
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Nir
Senior Administrator
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Posted: 9 March 2009 10:02 am |
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Sunday
Got up 4 hours later. Online for an hour fully catching up. Eventually fell asleep for 2 hours finally waking up at 7.40am. Throughout the day tried to stay away from audio and internet. Did spend some time eating. Although there was lots of time I found it hard to achieve anything. Mum came over with a loaf of bread and brussel sprouts. By 4.45pm, 1,203 calories and 3,242 grams (37 kcal/100g).
Cycled to gym in silence. Got to the gym studio half an hour before the class, played my aerobics CD in the stereo and tried to workshop a few moves. 2 (or maybe 3) people asked me whether I was teaching tonight (perhaps relieved when I said no). During Step there were 3 newbies - I held back and didn't do any pre-cues or cueing arms (and did I get any thanks?). Instructors usually ask if you're injuried. Kelly pre-empted this by going to Jason and telling him about some oddness with her lower leg and got a baffling reaction "well I'm not a doctor". During the chest track I noticed someone with narrow arms got up and motioned that they widen their grip and got a loud telling off by Jason, so neither of us were that happy. At the Sauna Kelly dropped her earing under the bench but eventually we got a mop with a long handle from the lifeguard and managed to rescue it. Cycled home with MP3 on.
I increased calories from 1700 to 1800 not because I was feeling deprived or losing fat too quickly but because of a concern over lost strength. Yet now 2 weeks on I'm not sure what the fuss was about. Still I'm patient so I propose to reduce to 1750 and see if my strength is affected. 9.02pm-10.05pm: 547 calories and 844 grams (65 kcal/100g). Turned computer off at 10.30pm.
7-day food shopping totals: 0 + 1.50 + 0 + 8.33 + 4.71 + 0.23 + 1.29 = £16.06
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=557
Shopping: £1 brussel-sprouts 29p soft-wholemeal-bread-Tesco. £1.29
Veg: 9.9% [173kcal, 698g]: cauliflower-raw34 spring-greens-cabbage-raw31 fine-whole-beans-raw25 carrot-raw20 broccoli-tenderstem-raw19 mushroom-common-raw15 chard-raw15 fennel-raw10 brussel-sprouts-raw4
Legumes: 1.1% [19kcal, 6g]: TVP-dried19
Fruit: 37.8% [661kcal, 1786g]: banana203 apple161 cantelope-melon160 orange80 clementine58
Starchy: 41.1% [719kcal, 1517g]: potato-baked554 carrot-old-boiled142 swede-boiled22
Nuts: 0.8% [13kcal, 5g]: houmous-reduced-fat13
Grain: 9.3% [163kcal, 74g]: soft-wholemeal-bread-Tesco163
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [4086g] 1750, 60.3g protein (13.8%), 11.8g fat (6.0%), 350.8g carb (80.2%), 1.31g saturated fat, 69.03g fibre, 0.51g sodium. 1 is 0.1%
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Nir
Senior Administrator
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Posted: 10 March 2009 02:18 pm |
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Monday
Up 4.15-6.15 and then after 9.30am (can't say I'm enjoying this repeating pattern). My midnight stint included the usual computer time-wasting but I also ripped my aerobics CD and created a playlist for it so when I woke up in the morning I could effortlessly have the music in the background (to hopefully put me in the mood to create my new Curve). Crafted a routine with 10 moves: double side-steps, grapevines, hamstring curls (single-single-double), knee lifts travelling forward and back, back lunges, heel digs, mambo cha-cha, side lunges, walking forward and back with a knee lift, box step - and practiced it for a while.
By 3.50pm, 690 calories and 1,744 grams (40 kcal/100g). At the gym 3 classes back to back (jam, combat, step). Did nothing useful afterwards. 8.24pm-11.32pm: 1060 calories and 1877 grams (57 kcal/100g). In bed by midnight.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=558
Veg: 15.1% [265kcal, 919g]: cauliflower-raw99 carrot-raw35 spring-greens-cabbage-raw32 onion-raw25 fine-whole-beans-raw24 cabbage-raw13 chard-raw10 fennel-raw8 aubergine-raw7 leek-baby-raw5 spring-greens-cabbage-boiled5
Fruit: 35.6% [624kcal, 1605g]: banana192 apple162 clementine148 cantelope-melon123
Starchy: 41.8% [732kcal, 1038g]: potato-baked655 jerusalem-artichoke77
Grain: 7.4% [130kcal, 59g]: soft-wholemeal-bread-Tesco130
Totals: [3621g] 1750, 60.0g protein (13.7%), 9.8g fat (5.0%), 355.5g carb (81.3%), 0.86g saturated fat, 54.93g fibre, 0.35g sodium. 0 is 0%
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cportwine
Distinguished Member
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Posted: 11 March 2009 11:58 am |
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You know Nir, that sounds like fun. I think I will make up my own aerbotic routine tonight and see how it goes. I am so bored with everything I have and can't really afford to go and get more stuff right now.
 Thanks for the idea.....
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Nir
Senior Administrator
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Posted: 11 March 2009 12:58 pm |
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You're welcome. Pretty sure I wouldn't be doing it if it wasn't homework . Those single-single-double curls turned out to be too complicated to instruct so I'm going for double curls instead. Don't forget there might be all sorts of gems on YouTube if you're willing to procrastinate.
Tuesday
Same old story - up at 3am (useful for a change - trying to script my cues to the available beats so I can print these later in college). Up again at 8.15am - had breakfast and headed to gym getting there at 9am which is early for me - bagged a studio spot for the Pump class and reserved some equipment then headed to gym area where I subjected myself to a timed-test (50 lateral jumps, 1km run, 25 push-ups, 1km rowing, 1.5km bicycle). Total time was 13.5 minutes and I was sweaty and out of breath even as Pump started. Afterwards Marie was kind enough to try out the 10-move sequence and gave me feedback (that I should show the less common moves beforehand). I then cycled onwards to college (it rained making my choice of shorts unwise and embarassing). My counsellor observed that for all my strife I'm actually coping with my various deadlines "so far". In the computer room I printed off copies of my routine which might aide in memorising my verbal cueing. Majhid was to come today but is unwell and cancelled.
Home by 12.45pm. Was not useful. By 3pm, 740 calories and 1,669 grams (44 kcal/100g). Nap 3-5.30pm.
More time wasted over the next 6.5 hours but did get to run through my aerobics routine a couple of times (my time-wasting vices call me with ever louder voices - ever reminding me of how powerful the binge-eating voices used to be). 5.39pm=11.37pm: 1010 calories and 2267 grams (45 kcal/100g). I note that pre and post nap calorie density was almost identical. Not long ago eating more than a kilo of vegetables all RAW would have been unheard of. Midnight bedtime.
After about 4 weeks I've finally decided to stop measuring and charting urine output (started doing this again shortly after the urodynamics).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=559
Veg: 18.7% [326kcal, 1064g]: brussel-sprouts-raw79 cauliflower-raw57 fine-whole-beans-raw53 spring-greens-cabbage-raw51 broccoli-tenderstem-raw31 carrot-raw22 cabbage-raw17 aubergine-raw8 fennel-raw8
Fruit: 46.8% [820kcal, 1991g]: banana274 apple271 cantelope-melon139 clementine136
Starchy: 34.4% [603kcal, 880g]: potato-baked517 jerusalem-artichoke85
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [3936g] 1750, 60.0g protein (13.7%), 11.1g fat (5.7%), 352.4g carb (80.6%), 1.32g saturated fat, 63.39g fibre, 0.00g sodium. 1 is 0.1%
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cportwine
Distinguished Member
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Posted: 11 March 2009 03:33 pm |
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I know, that's what I thought too. You tube (for all their #%@&! they have on there) they are a great resource. Anyway, I will let you know how it turns out...
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Nir
Senior Administrator
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Posted: 12 March 2009 02:21 pm |
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Wednesday
Got up at 8am (one short mid-sleep interruption) and headed to gym after breakfast, practicing my curve on the studio stage. Caught up with Christine (her problem is not procrastination but lack of time due to a busy life - in addition to the curve she is also leading an event with over 300 people at the weekend!). Step was team-taught by Jo and Michelle with the class so over-booked that they had to share a step. Afterwards Hannah volunteered to be my guinee pig so she followed my curve in the other room (Jo walked past and joined in and both gave me positive feedback). On my way home I called College attempting to chase up the lost certificate from 2 years ago. There's one spot on the March Combat course but with a looming deadline and me procrastinating about asking co-ordinators my chances of attending that one are slim to none.
A few hours unwisely spent but then did a piece of homework (my Muscular Strength and Endurance component - describing 4 free-weight and 4 fixed resistance machine exercises). Mum stopped over to sell on some carrots. By 4.05pm, 701 calories and 1,838 grams (38 kcal/100g).
At 4.20pm cycled to Bletchley (wearing a cycling helmet for the first time in 10+ years - somewhat uncomfortable). I cycled in silence to destress. I printed my newly-generated document then spent half an hour practicing my curve at the studio. In the classroom we covered 'exercise alternatives' and 'progression model' (including 'forced reps' and 'negatives' which require assistance from a spotter and 'drop sets' which means reducing the weight in order to finish a set - which I guess is something I do at Body Pump!). In the practical session we covered arm exercises. I stopped at Tesco and ASDA but didn't get anything - got home a little after 10pm.
A somewhat long 'veg out' session at home. Snacking 10.07pm-2.11am: 1049 calories and 1759 grams (60 kcal/100g). Bedtime around 2.30am with my eyes giving up some time beforehand.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=560
Shopping: 51p carrot. £0.51
Veg: 18.4% [323kcal, 1063g]: brussel-sprouts-raw81 fine-whole-beans-raw69 cauliflower-raw66 broccoli-tenderstem-raw35 spring-greens-cabbage-raw26 carrot-raw19 cabbage-boiled11 fennel-raw8 leek-baby-raw7
Fruit: 49.6% [868kcal, 1835g]: apple331 banana283 clementine211 cantelope-melon44
Starchy: 25.5% [446kcal, 649g]: potato-baked386 jerusalem-artichoke60
Nuts: 1.2% [21kcal, 9g]: houmous-reduced-fat21
Grain: 5.2% [91kcal, 42g]: soft-wholemeal-bread-Tesco91
Totals: [3597g] 1750, 60.0g protein (13.7%), 13.1g fat (6.7%), 348.2g carb (79.6%), 1.68g saturated fat, 62.62g fibre, 0.20g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 13 March 2009 12:43 pm |
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Thursday
Up somewhat late (8.45am) and had a quick breakfast - by 9.06am, 325 calories and 553 grams (59 kcal/100g). Headed out to gym for pump (with a surprise appearance by Kelly who normally works on Thursday), followed by body balance. Majhid disappointed by not turning up and rather rudely not picked up the phone when I followed this up (he has his reasons, apparently). I guess he is becoming even more unreliable and in future I should ignore any appointments I set up with him. I didn't try too hard to set up an outing with Rob because to be honest I wanted to make the most of my limited eating time. Afternoon dining 12.02pm-4.58pm: 1425 calories and 2506 grams (57 kcal/100g). This brought me up to my total 1750 calories as I had to fast before a Friday morning blood test which I arranged for myself. I was tired enough to nap for a bit. At 5pm headed to gym (whilst simultaneously discucsing possible pub outings this weekend with Rob). At the gym just did the half-hour step class before heading back home).
Spent more time at home in time-wasting mode (online and audio) before crashing rather early (perhaps at 8pm!). I'm almost completely out of fruit at this point.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=561
Veg: 13.6% [238kcal, 754g]: spring-greens-cabbage-raw64 cauliflower-raw61 broccoli-tenderstem-raw43 brussel-sprouts-raw39 fine-whole-beans-raw25 fennel-raw6
Fruit: 38.2% [669kcal, 1085g]: banana370 apple233 clementine66
Starchy: 41.0% [718kcal, 1166g]: potato-baked513 jerusalem-artichoke205
Nuts: 3.1% [54kcal, 22g]: houmous-reduced-fat54
Grain: 4.1% [71kcal, 32g]: soft-wholemeal-bread-Tesco71
Totals: [3059g] 1750, 60.4g protein (13.8%), 13.1g fat (6.8%), 347.6g carb (79.5%), 1.56g saturated fat, 48.21g fibre, 0.22g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 15 March 2009 12:50 pm |
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Friday
Up after 7am (2 mid-sleep interruptions) with 2 hours to kill in the fasted state. Cycled over to the surgery practicing aerobics (in as much as you can whilst cycling). In addition to cholesterol, asked for '25 hydroxy vitamin D' - stumbled slightly when the nurse asked why I'm having the tests (reason or current diagnosis is written on the form that is attached to the blood samples) as on previous ocassions my apparently juicy veins prove to be frustratingly dry avenues for this particular nurse but eventually she got enough. I remained in the waiting room to break my fast with the last 2 pieces of fruit I had - 2 bananas.
I cycled on to the gym, stopping briefly at the old Fitness First. The staircase was being stripped of anything branded so in preparation for redecoration and rebranding and I chatted with the cleaning team before continuing on to my own gym where Louise was making everyone aware of her contribution for Comic Relief - dressed in (apparently) nothing more than a workman's overall and safety goggles she's doing a "throw cream pies at the manager" fund raiser immediately after Step.
Majhid #%@&! me off yet again by not turning up at the appointed time. After 90 minutes or so I briefly caught up with Kelly before scanning the produce offers at the market on a short 'circuit'. After using the afternoon to more properly celebrate the end of the fast, by 5.40pm I was up to 1,322 calories and 2,311 grams (57 kcal/100g).
Dad drove me to OA where there were 8 of us. If anyone is aware of David Brown (a member of these forums from as far back as 2005 and the only real-life proponent of the meat-heavy low-carb pseudo-science advocates 'Weston A Price foundation' that has crossed my path), I was shocked to discover that one of my OA friends has not only aware of them (from a member of their family) but embraced them. Needless to say I'm a Dr Joel Fuhrman disciple and the two cannot be more extreme ends of the spectrum. In something of a long silence after 5 shares I 'came again' and whilst I was out of the room this was commented upon which lead to a resentment that slowly festered in me (later in the evening I wondered whether I should skip next week's meeting - but we'll see how I feel on the day. In a way it will be my own nose I'll be cutting to spite my face). Got a lift with a person who used to give me lifts but now ignores me when I send texts to ask for them (another resentment?). I didn't think the meeting was all-bad at the time!
Although tired and irritable, half an hour later I found myself driven with my two sisters and Jason to the pub where we stayed for 2.5 hours. Initially enjoying tales of my sister's visit to my other sister in Wolverhamption whilst 2 of them shared a bottle of wine whilst smuggling unusual-looking crisps from a handbag onto the table - I was becoming irritable as I realised that I was tired, had an early start the next day and was given a hard time when I pragmatically tried to practice my aerobic curve (which I did anyway, away from the table - that is until a member of the Whetherspoon pub asked me "are you alright?" and I wasn't sure where that was going to lead to...). Home by 11.10pm.
Food 8.12pm-8.30pm and 11.12pm-0.17am: 428 calories and 844 grams (51 kcal/100g). At 51, notably evening calories were actually less dense than morning calories. Bedtime around 0.45am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=562
Shopping: £1.20 oranges £1 mango 50p mange-tout gift jerusalem, spinach. £2.70
Veg: 14.2% [249kcal, 823g]: cauliflower-raw58 fine-whole-beans-raw42 mange-tout-raw33 broccoli-tenderstem-raw30 carrot-raw28 spring-greens-cabbage-raw27 spinach-raw19 leek-baby-raw13
Fruit: 41.0% [717kcal, 1230g]: mango322 banana242 orange137 apple9 pear-funsize-tesco7
Starchy: 39.5% [691kcal, 1063g]: potato-baked547 jerusalem-artichoke145
Nuts: 3.0% [53kcal, 20g]: houmous-reduced-fat34 cocoa-powder20
Grain: 2.2% [39kcal, 18g]: soft-wholemeal-bread-Tesco39
Totals: [3155g] 1750, 60.0g protein (13.7%), 12.1g fat (6.2%), 350.4g carb (80.1%), 2.70g saturated fat, 56.33g fibre, 0.19g sodium. 0 is 0%Last edited on 15 March 2009 12:51 pm by Nir
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Nir
Senior Administrator
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Posted: 15 March 2009 12:51 pm |
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Saturday
Got up after 7am after self-snoozing for a while - tired but afraid of going back to sleep. Packed some food and a scale for a long day, heading out around 8am. First stop was to see Hannah (if you don't ask you don't get but I find it difficult to ask). Well to extent I asked but still "didn't get" as according to her I wouldn't be able to shadow her unless qualified. Not all entirely negative as door left partly open - I should ask about this again about a month before the course (which is in June).
Got to my gym and squeezed a quick pre-workout shower and also mini-revision of aerobics (semi-hiding in the Spin room but some spotted and waved at me). Dave and Marie who were hoping for one last workout before their 6 week absence (as they holiday abroad and then moving home) did not make it. Angela reminded us that she was up for 20 of the last 24 hours which took in both Comic Relief classes (one of which she instructed in a dress) and the evening fund-raiser 'do' to raise sponsorship money for her running the London Marathon (similar to the one I attended last year which wasn't so much 'my thing'). The room was about two-thirds full - what happened to all the resolutions people who were over-filling the room such a short while ago? anyhow I enjoyed the workouts then had the quickest of saunas before changing for the cycle ride to Bletchley, demolishing some raw brussel sprouts as I did. By 11.26am, just 280 calories and 550 grams (51 kcal/100g) before what would turn out to be a 7-hour 'fast'. 280 calories till 6.35pm = unwise.
On the way to Bletchley I stopped at ASDA where I picked up 10 apples, a large shoe-box's worth of kiwi-fruit and some 3.5 kilos of VERY over-ripe bananas which I think proved to break the camel's back. Later I found out that the total weight of my racksack including everything was 17 kilos (37.5lb) no wonder I struggled to cycle from this point onwards). There was something of a delay queueing to be served in the shop and then the cashier was new to their job and didn't know how to pass produce at 10p-per-kilo so more delays, so after struggling to cycle with the heavy load I got to college and instead of half an hour to practice my routine there were 10 minutes in which to witness Christine practicing hers before the session.
We spent 2 hours covering theory before returning to the studio to show each other our curves. Although my curve got some positive feedback (on the music, varied and interesting) I got severe critisicm: some of the moves did not flow into each other and most importantly teaching points were very low in evidence. Whilst licking my wounds I supported the other 3 with their curves - amongst them Christine who previously looked to be suffering from low confidence surprised me by coming top of the crop, much more solid than Jo who is being hampered by a genuine problem telling her Left from her Right. In a miscalculation I didn't use my break at 3pm to call mum for a lift so when I finally did so at 4.15pm she was both unhappy about this and genuinely unavailable and it would be approximately 90 minutes longer before she was there. With all College buildings closed I struggled on to Tesco which told me that unless my life dependent on it I wouldn't be wanting to cycle any further.
Tired beyond belief I spent about an hour of my waiting time at the shop's restaurant. Having just 'flunked' my curve I was demoralised, and my bag was so tightly packed that I didn't want to get the combat choreography notes out. Thus I was listening to the MP3 player whilst wishing I was tucked in bed. When mum arrived the staff treated her unfairly. Independently of that though she was irritated with me asking her to rescue me, assuring me this was the last time she'll do so. We transformed the car (took out the back seat) so the bike would fit then carefully found room for all the car parts in the car. We had a relatievely fruitless stop at ASDA too. With the course session finishing at 4pm I finally made home at 6.30pm and although I knew Matthew was waiting for me in the pub I was not fit for that.
I spent the next 2 hours unpacking, resting, eating and having an online session. 6.35pm-8.20pm, 818 calories and 2170 grams (38 kcal/100g). Galit and Jason were ready to come out - I got picked up at 8.30pm (what a difference 2 hours can make) and we joined Rob and Matthew. I wasn't getting much joy from a flippant Rob perhaps he's had too much. Galit and Jason were sharing large jugs of I guess 'punch' (both the first and the 2nd jug were variations on the same theme - 4 measures of assortred spirit topped with lots of ice and a couple of differently-coloured mixers). I was on black coffees. Conversation turned to how much money I'm comfortable spending on food at my current income level and how I might cope once my current food-mountain levels were depleted for good. I related the memory of how for a short while immediately after my operation (in July last year) I do recall not feeling too deprived on 2 kilos of food yet at the same time how I'm not looking forward to testing this theory out until "it happens" - and why living within my means is a 'core' belief for me. Matthew had to leave before 11pm but we stayed with Rob for another hour - I was home at 0.15am.
More food: 0.45am-2.13am: 652 calories and 1015 grams (64 kcal/100g). I crashed around 3.10am after a long online session with 22 messages remain unprocessed (having not been caught-up for a few days).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=563
Shopping: 150p kiwi 35p banana 16p apple. £2.01
Veg: 20.7% [362kcal, 1659g]: fennel-raw108 brussel-sprouts-raw74 broccoli-tenderstem-raw48 mange-tout-raw33 cauliflower-raw31 spring-greens-cabbage-raw28 fine-whole-beans-raw25 spinach-raw15
Fruit: 54.1% [947kcal, 1376g]: banana541 mango188 apple111 kiwi-fruit90 orange17
Starchy: 24.2% [424kcal, 691g]: potato-baked301 jerusalem-artichoke123
Nuts: 0.8% [14kcal, 6g]: houmous-reduced-fat14
Rubbish: 0.2% [3kcal, 3g]: coffee-instant3
Totals: [3735g] 1750, 60.6g protein (13.9%), 12.6g fat (6.5%), 348.5g carb (79.7%), 1.95g saturated fat, 72.42g fibre, 0.02g sodium. 3 is 0.2%
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Nir
Senior Administrator
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Posted: 16 March 2009 03:23 am |
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Sunday
Got up 10.30am. about 45 minutes learning combat choreography. another hour (really takes that long?) to write up the last 2 days. Spent the rest the day eating and online - for example read from a few of the CPH diaries (mollymoo, sassykat, morbidlemon, cportwine, doublepappa, nancy_in_ca, zenobia, 50lbs2lose, OnceUpon-A-ThinGirl, AshIdiot). At 4pm mum called from the market - if I wanted potatos I had better come out and help move them (I got 30 kilos = 66lb). By 5.10pm, 882 calories and 1,681 grams (52 kcal/100g).
Headed to the gym. Started Step with an alarming stitch which luckily went away after 5-10 minutes; I was starting Pump in a tired 'do I have to be here' mood but did perk up during the class. Went the the Sauna with Nina (she asked me where I was getting my protein - got the feeling this was much less a 'how can I be an almost-vegan?' more a (misplaced) 'are you taking care of yourself?' question - after all I'm in the minority of people who track their intake!).
Evening food was in two goes. First was when going home 8.27pm-9.44pm, 336 calories and 589 grams (57 kcal/100g) then after deciding to crash for a nap: 1.49am-3am: 532 calories and 586 grams (91 kcal/100g) - the 2nd meal featuring turkey as I couldn't bring myself to chew on raw veggies at this point.
7-day food shopping totals: 0 + 0 + 0.51 + 0 + 2.70 + 2.01 + 8 = £13.22
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=564
Shopping: £6 potatos £1 sweet-potatos £1 broccoli-tenderstem. £8
Veg: 16.8% [294kcal, 878g]: brussel-sprouts-raw79 cauliflower-raw63 mange-tout-raw33 spring-greens-cabbage-raw32 broccoli-tenderstem-raw24 cabbage-raw20 fine-whole-beans-raw19 carrot-raw12 onion-raw11 fennel-raw3
Fruit: 43.6% [762kcal, 1066g]: banana510 mango74 apple66 kiwi-fruit64 orange45 raisin-mix3
Starchy: 33.5% [587kcal, 838g]: sweet-potato-boiled258 potato-baked238 jerusalem-artichoke91
Nuts: 1.3% [22kcal, 9g]: houmous-reduced-fat22
Grain: 1.9% [33kcal, 15g]: soft-wholemeal-bread-Tesco33
Animals: 2.9% [50kcal, 48g]: turkey-ham-wafer-thin-BernardMatthews50
Rubbish: 0.1% [2kcal, 2g]: coffee-instant2
Totals: [2856g] 1750, 60.1g protein (13.7%), 14.5g fat (7.4%), 344.9g carb (78.8%), 2.50g saturated fat, 53.20g fibre, 0.58g sodium. 52 is 3.0%
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Nir
Senior Administrator
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Posted: 17 March 2009 09:36 am |
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Monday
After that middle-of-the-night eating and online session 1.45am-4.30am I went back to bed - got up at 9.15am. Started eating at 10.30am. Continued downloading diaries (OzScotty, lami, artistjohn, bluebuggy, johnDeereDoug, BJD, dsalmon, maggie, suenos, jackbenimble, minionSheep, stuckSara, coachK, terabyte, beth, Missing Piece, Scoobees, TrimB, MidgeH, ShanonOfDoom). On the computer tried freeing up some HD space onto the external HD. Installing a service pack for visual studio so that macros work again was quite the project, too. Caught up with Lyle's forum, as well. Did all the activities I usually regard as time-wasting but without feeling guilty about it. By 5pm, 843 calories and 1,511 grams (56 kcal/100g).
Headed out to the gym. At Jam shay did the new choreography. At Combat the microphone didn't work so Shey mostly 'mimed' instructions - mixing it up from different releases - last week she asked for requests and didn't use mine for track 5 but it was a good choice so didn't mind too much, class also featured strong girl (yes still not sure of her name) who was AWOL the last 10 days or so (on Sunday I joked that if she's gone I can start taking my weights down again) - how strong? tricep press-ups on your toes. Then Jo did Body Step (also failing to ressusitate the microphone, and recovering from a chest infection). At this point the front row numbered me and 3 girls I'd consider 'alpha females' - Emma; the strong girl; and Heidi. For track 8 (party step) we had to pair up 2 to a step and I joined strong girl. Jo suggested Emma and I join her on the stage for track 10 yet the stereo was jumping so she gave up her spot on so it was just me and Emma on stage. The other notable and unfortunate thing is that I've hurt my lower back - possibly in track 6 (first noticed it in the bit where we do some squats?) and it is not going away. With Heidi and strong girl both stayed for body balance I was tempted to stay as well but I think 3 classes is enough and also concerned about my new injury so I went home as originally planned. Cycling was OKish but lifting the 15.7kg bike up 2 flights of stairs was disconcerting. Everything I do employs deadlift or lunge technique to avoid curving the spine and causing pain sensation.
8.39pm-11.25pm: 907 calories and 1230 grams (74 kcal/100g). 2nd day in a row of using turkey to enable more non-protein food whilst going "relatively light" on the veggies. I was finally all caught-up with online things (emails, blogs, forums, diaries etc.) mid-evening, finally off the computer at 11.40pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=565
Veg: 17.7% [310kcal, 816g]: brussel-sprouts-raw163 cauliflower-raw96 mange-tout-raw51
Fruit: 49.9% [874kcal, 1281g]: banana472 mango164 apple134 kiwi-fruit96 raisin-mix9
Starchy: 27.3% [477kcal, 591g]: sweet-potato-boiled265 potato-baked212
Nuts: 2.2% [39kcal, 16g]: houmous-reduced-fat39
Animals: 2.9% [50kcal, 37g]: turkey-roast-butter50
Totals: [2741g] 1750, 61.5g protein (14.0%), 16.5g fat (8.5%), 339.1g carb (77.5%), 2.81g saturated fat, 57.35g fibre, 0.18g sodium. 50 is 2.9%
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Nir
Senior Administrator
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Posted: 18 March 2009 12:39 pm |
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Tuesday
Up at 6.40am. One mid-sleep interruption. Lots of time in bed failing to find a comfortable position. If anything, back pain is worse this morning than yesterday. Called mum to discuss it, we both went online to research it. I took a couple of paracetamols and cancelled the Pump class I was booked to do.
Mum took me to counselling where I discussed recent developments; I then printed a copy of my gym instructing paperwork (in case I feel useful and want to memorise the teaching points at some point). On the way back we stopped at LIDL - a store I associate with my junk food binge-eating days.
Home shortly before 1pm and with barely any time for myself Majhid showed up announced. All in all he stayed for over 4.5 hours though the last hour's stay was squarely mum's fault. He was rude and impatient and found it difficult to accept the basic truthes of modern existence (for example, that you cannot call up the bank and ask them to tell you what your card PIN is). We walked to the bank and the jobcentre and then signed up to an online betting service and walked through the process of downloading podcasts to his MP3 player. Mum showed up with mangos at fantastic prices and promised to be back in 10-15 minutes with more mangos for Majhid - but then detoured unexpectedly meeting an acquaintence and queueing up at the post office - at this point I was tired and hungry and would have rather been on my own but to make things worse mum didn't have her phone with her, too. Majhid ate a Snickers bar and I scrounged for a bit (about a fifth) which was over 'just like that' yet claimed 50 of my calories. It represents a deviation from my previous commitment to avoid chocolate 'unless it was extra-special' but I'm failing to get worked up about it, other than to note just how unsatisfying an experience it was for 50 calories and how I'm glad I don't have a stockpile of the stuff to manage. I was planning to keep the reduced-price mangos for myself but mum shamed me into selling two of them on to Majhid at cost.
I toyed with the idea of going to Pump and walking through the exercises with small weights but got distracted by food. Shortly afterwards I deliberately went to bed at 8pm having not finished my calories. By 8pm, 1,378 calories and 2,493 grams (55 kcal/100g). Woke up from the nap at 10pm and ate the rest of my calories - 10.10pm-10.32pm: 372 calories and 689 grams (54 kcal/100g), in bed again before 11pm. My natural bedtime posture is on my side which is not comfortable with my current back problems and this probably led to me waking up again (at 0.48am, 3.20am, 6.50am - so a total of 4 mid-sleep interruptions) before finally getting up at 8.30am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=566
Shopping: £1 broccoli 87p mango. £1.87
Veg: 19.0% [332kcal, 1026g]: brussel-sprouts-raw82 broccoli-tenderstem-raw66 fine-whole-beans-raw41 cavolo-nero-raw32 spinach-raw31 carrot-raw25 cauliflower-raw19 spring-greens-cabbage-raw19 onion-raw10 cabbage-raw8
Fruit: 45.6% [798kcal, 1316g]: banana315 mango248 apple93 orange79 kiwi-fruit64
Starchy: 31.9% [559kcal, 825g]: potato-baked472 jerusalem-artichoke87
Nuts: 0.6% [10kcal, 4g]: houmous-reduced-fat10
Rubbish: 2.9% [50kcal, 11g]: snickers-bar-MARS50
Totals: [3182g] 1750, 60.0g protein (13.7%), 14.9g fat (7.7%), 343.9g carb (78.6%), 3.22g saturated fat, 62.63g fibre, 0.04g sodium. 50 is 2.9%
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Nir
Senior Administrator
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Posted: 19 March 2009 02:28 pm |
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Wednesday
Looked at the downloaded-overnight video of the new Body Pump and have little inclination to memorise it before it arrives at the studio - I have no excitement about pump choreography. It would have been interesting to do this for step but it isn't available. Cycled to the gym (being careful especially carrying the bike downstairs) and did Body Step (without certain moves such as jump-squats) - booked my free Personal Training session for next Monday. On the way home stopped for a brief 'hi' at Kelly who I've not seen for almost a week.
Home after 11am. Some 'classic' time-wasting. At 1.30pm had a nap. Got up at 3pm. Got out at 3.30pm (weighed my racksack at 3kg). By 3.30pm, 844 calories and 1,591 grams (53 kcal/100g).
On way to bletchely stopped at ASDA and got some bargains then had 3 black coffees at IKEA whilst learning combat tracks. Got to college library at 5pm but printers were offline so instead practiced in the studio until the college session at 6pm. We covered program design principles such as muscle balance, large muscle groups first, splits - upshot is that I'll have to rejig my program so it tackles muscles in the order legs, chest, back, arms and shoulders. Before pairing up to do a theoretical exercise of create a program for a ficitional person. For the practical session we had to pair up with another person and teach the program to them - luckily one of the experienced people (who already works as an instructor) volunteered to work with me and rather than teaching the program I just made up I decided to use the one I'll be teaching for my exam so I got some use out of the session. We then covered shoulder exercises before getting dismissed.
On the way home grabbed more bargains at Tesco and stopped at IKEA for another coffee (cycling in shorts proved to be a little optimistic as it was chilly). Home around 10.10pm. I left the ETM instructer a message to confirm that ETM is cancelled (as the building is apparently not available after 1pm) and used WD40 to oil my bike's chain which will hopefully resolve the 'jumpiness' problem I experienced on today's long ride. Nash was on the phone for an hour (we talked for much less than that) whilst I unpacked the shopping before having a rather long online session. Food 10.24pm-1.40am: 906 calories and 1417 grams (64 kcal/100g). Computer off by 2.05am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=567
Shopping: 150p pepper-red-green 60p stringless-beans 57p bananas 30p leek 25p apples 20p vegetable-medley 18p baby-corn 15p beetroot 15p cabbage. £3.90
Veg: 25.5% [446kcal, 1209g]: brussel-sprouts-raw200 beetroot-boiled66 cauliflower-raw63 pepper-red36 fine-whole-beans-raw25 carrot-raw21 corncob-mini-boiled19 spinach-raw15
Fruit: 43.0% [752kcal, 1172g]: banana385 kiwi-fruit222 apple135 mango7 raisin-mix3
Starchy: 26.2% [459kcal, 596g]: potato-baked459
Nuts: 5.0% [88kcal, 26g]: houmous-pesto69 houmous-reduced-fat18
Rubbish: 0.3% [5kcal, 5g]: coffee-instant5
Totals: [3008g] 1750, 60.6g protein (13.8%), 22.2g fat (11.4%), 327.0g carb (74.7%), 3.18g saturated fat, 61.16g fibre, 0.12g sodium. 5 is 0.3%
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Nir
Senior Administrator
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Posted: 20 March 2009 12:29 pm |
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Thursday
Got up at 8am. My GP has (finally, 15 years after I've moved) found out I live out of their catchment area and so I am required to find another GP urgently or else be without medical care. I'm not sure how they were tipped off about my current address but I suspect the benefits people contacted him to ask about my health and they cross-referenced the correspondence. I spent the morning researching my most likely replacement medical centre and how to register with them.
Left home at 10.15am and made Body Balance - coping with most of it but notably struggling with the 'hamstring' track and unable to get into 'happy baby pose'. Afterwards cycled on to the 'current' GP in an attempt to get some of last week's results (before no longer being with them will make this more difficult) thoughannoyingly now have to chase the rest of them by phone or possibly a future visit.
Then cycled on to the new medical centre - presented myself with various documents and filled forms. Changing doctors takes time - I'll be able to see a doctor in about a week, it is likely to be 6 weeks before they have access to my medical notes. Afterwards crossed the road and browsed ALDI - everything is so expensive these days (even in a discount outlet) - I do remember those days when I actually went to the shops and paid full price for food.
Back home around 1.30pm. rushed through an order of catheters under the current regime as I don't want to be caught short due to an administration issue!
wasted time and money failing to chase my test results. Looking for the positive, my current GP operates a premium rate number but my new GP will be free to phone.
At one point in the afternoon I was all-caught-up with online things but kept food and audio ticking (i.e. 'double' time-wasting). At 4.30pm decided a nap was in order using my risky self-snooze technique. At 5.12pm shocked myself into conciousness. By 5.22pm, 857 calories and 1,806 grams (47 kcal/100g).
Headed towards the gym. Was a couple of minutes late to Body Step class which was otherwise notable for Jason fluffing up track 4 (half a phrase out on the 'round the world' move), stopping it (apparently annoyed at the semi-working microphone and then starting again making the exact same mistake! for my next class, Body Pump, I was joined by Kelly and Nina, unusually this was the first Pump I've done with Sandra for at least 6 months - she 'distinguished' herself (if that's the right phrase) by having her poor sense of timing, directed and apparently agressive comments towards particpants (my small groups are "the chatty group") and picking unfeasably hard tracks (the back track featured 4 blocks of 8 clean-and-presses with no single-rows in between them and no mid-track break!) also of course notably my first workout with weights since the back problem incident on Monday. Afterwards Nina and Kelly then did Abs while I listened to spoken word on MP3 player then decided to use same MP3 player to practice some combat instead. Sauna with Nina and Ryan.
Home after 9pm. Food and online for a while: 9.13pm-11.21pm, 524 calories and 1017 grams (52 kcal/100g). Then a 3+ hour nap (deliberately leaving the rest of the calories until 'later'). Then quickly finishing the rest of my calories 2.45-3am: 369 calories and 469 grams (79 kcal/100g) - raw broccoli and bananas.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=568
Veg: 27.7% [484kcal, 1493g]: broccoli-tenderstem-raw91 cauliflower-raw89 carrot-raw80 fine-whole-beans-raw74 pepper-red65 beetroot-boiled59 onion-raw14 corncob-mini-boiled11
Fruit: 47.4% [830kcal, 1332g]: banana378 apple174 mango171 kiwi-fruit63 orange44
Starchy: 18.7% [327kcal, 425g]: potato-baked327
Nuts: 6.2% [109kcal, 42g]: houmous-reduced-fat100 peanuts-salted9
Totals: [3292g] 1750, 60.3g protein (13.8%), 17.3g fat (8.9%), 338.4g carb (77.3%), 2.41g saturated fat, 63.26g fibre, 0.17g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 21 March 2009 01:08 pm |
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Friday
Got up at 8.30am (after 5 uninterrupted hours - what a contrast with Tuesday night, another indication that my back problems are slowly dissipating)
freakishly low (and I'm sure unrepeatable) morning weight. Just in time for step.
At noon called nurse for my test results and told to call doctor later. When I called the doctor I was told they'll be printed out instead and will be sent to me. Then I was called to say I'd have to collect them myself. When I later collected them it turns out that the numbers I was given yesterday were completely wrong in every respect (total cholesterol and HDL, the two numbers I was previously given, were simply different). Quite a catalog of incompetence. Oh well, I'm not with them for much longer anyhow. I don't know if it is down to their incompetence in terms of not printing the relevant page (I got a 3-page printout) or perhaps the hospital lab didn't have the facilities but the Vitamin D result I was eagerly awaiting was missing, and I am not sure whether I'll bother to chase it - perhaps I'll try again with my new medical centre.
I had a nap in the afternoon. Mum came over to deliver the catheters I ordered yesterday (to tide me through until I'm settled at the new doctor's) and then went shopping. She called from the market to ask whether she should buy this or that for me. Later she'd also go to Sainsbury's to "kill some time". By 5.40pm, 1,072 calories and 2,455 grams (44 kcal/100g).
Mum then drove me to the old health centre to get the printed test results and then on to OA. 8 of us, including a new person who apparently heard about the meeting from me when we met at AA (some time ago) wow my first instance of '12 stepping' in evidence though admittadly once you're in a one fellowship you're rather receptive to the idea of them in general. I let 6 others share before sharing - isn't it funny how time flies when you're talking, never got around to talking about the fun week I've had dealing the the back pain because I was talking about other things. Got a lift to AA which I was slightly late for, a good meeting. I like the contrast. Home by 9.20pm.
Snacking 9.25pm-11.13pm: 678 calories and 1505 grams (45 kcal/100g). I see calorie density for daytime and evening is the same. Bedtime around 11.30pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=569
Shopping: £1 broccoli-stems £1 watermelon 25p cucumber. £2.25
Veg: 25.2% [441kcal, 1592g]: fine-whole-beans-raw91 cauliflower-raw87 pepper-red86 spring-greens-cabbage-raw41 carrot-raw34 broccoli-tenderstem-raw26 pepper-green22 leek-baby-raw17 stringless-beans-raw15 onion-raw12 cucumber6 cabbage-boiled4
Fruit: 41.1% [719kcal, 1557g]: mango268 watermelon153 apple116 banana71 kiwi-fruit60 orange51
Starchy: 28.8% [504kcal, 777g]: potato-baked396 jerusalem-artichoke107
Nuts: 4.9% [86kcal, 34g]: houmous-reduced-fat76 cocoa-powder10
Totals: [3960g] 1750, 61.0g protein (13.9%), 18.5g fat (9.5%), 334.8g carb (76.5%), 2.53g saturated fat, 63.60g fibre, 0.15g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 22 March 2009 09:59 am |
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Saturday
Got up, focus was on getting to classes. Practiced some combat beforehand. Both classes were quite busy. Pump - the 2nd time I've noticed 'strong girl' (my best guesses at the moment are Christy or Christen, but it might be Christine) reducing her weights: warm-up 10kg (was 12.5kg), triceps 15kg (previously 17.5kg), lunges 20kg (was 22.5kg), shoulders 3kg (was 5kg) - no change where it really matters though, squats (to parallel) 27.5kg and chest 20kg. Where I can I push myself by matching her previous (higher) weights, as a challenge and so I'm ready when she's ready to take hers upwards. The only track where I continue to go higher than her (actual or theoretical) weight is in the back grack where I beat her respectable 20kg by having a 22.5kg bar.
At home restarted my computer (once a day or so I have to do it when the 'System' process which is in charge of device drivers takes up 90% of the processor's share making the computer unusable) and afterwards the front end of my food diary (an Access MDP file) wouldn't load and I had to revert to my last back-up which is 14 months old. As ever I'm stupid for not having a backup, but will I learn from the experience? All sorts of tweaks have been done to the database over the last year and I'll need to re-do them, a little at a time, as I spot what needs doing.
A week on decided to catch up with more CPH diaries, picking those previously inactive or which advanced a page during the 7-day period (so that meant Hisgal, Zenobia, Nick, Midge and Bluebuggy). I do this because I want to stay efficient and catch-up a page at a time (so I don't read the current page but the page just completed). On average a CPH page generates a half-hour MP3 file.
mum delivered allotment spinach and jerusalem artichokes later returning with sweet potatos from the market. By 5.10pm, 1,008 calories and 2,348 grams (43 kcal/100g). Mum mentioned she was planning a nap so she's fresh for the concert she's attending and I decided to foloow suit. Got up at 7pm and confirmed my earlier 'resignation' to skip today's AA meeting. More food 7.18pm-8.55pm: 565 calories and 1016 grams (56 kcal/100g). I saved a few calories (intended to go for a nap and consume them mid-sleep but ended up consuming them about an hour later:) 10.16pm-10.51pm: 177 calories and 241 grams (73 kcal/100g). Resurrected the C# book I haven't touched in a few weeks and read a couple of pages (I'm now on page 20). Bedtime was 11.30pm
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=570
Shopping: £1 sweet potato. £1
Veg: 19.7% [344kcal, 1191g] fine-whole-beans-raw69 cauliflower-raw60 broccoli-tenderstem-raw59 spring-greens-cabbage-raw48 spinach-raw42 stringless-beans-raw30 carrot-raw24 pepper-red14
Fruit: 36.3% [636kcal, 1383g] mango283 watermelon148 apple65 banana55 orange52 kiwi-fruit32
Starchy: 39.6% [693kcal, 999g] potato-baked352 sweet-potato-boiled231 jerusalem-artichoke109
Nuts: 4.4% [78kcal, 32g] houmous-reduced-fat78
Totals: [3605g] 1750, 61.1g protein (14.0%), 17.1g fat (8.8%), 338.0g carb (77.3%), 2.01g saturated fat, 62.24g fibre, 0.13g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 23 March 2009 09:15 am |
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Sunday
Got up after 8am (there was one mid-sleep interruption at 1.30am so a record-breaking 6.5 hours of uninterrupted sleep). Some of my time was spent with the usual time-wasting and other chunks were spent reading the book (advancing up to page 76).
At 3pm mum stopped by with shopping she picked at ASDA. At 4.15pm I was cooking one of those items, diced swede, in a sturdy container plastic container. This got stuck to the 'microwave plate' and clumsily I didn't realise and remedy this immediately so when I took out the swede the plate slid out, separated from the swede container and smashed into several pieces on the floor. Without a turntable my microwave oven cannot cook evenly and needs replacing!
By 4.55pm, 1,030 calories and 2,339 grams (44 kcal/100g). Headed to the gym, memorising combat whilst cycling there. Turnout for both Step and Pump classes was rather low (e.g. just 12 for step). For Pump, Jason learnt the new chest track (Kelly opted to stay at home - probably related to 'mothers day'). Afterwards sauna with Nina.
8.15pm-11.25pm: 720 calories and 1661 grams (43 kcal/100g). Continued to use the microwave oven (it works, just doesn't turn the food - incidentally when I stayed in the UCL hospital in mid July and again in late June I sometimes reheated my food in the commercial microwave ovens next to the cafeteria and these robust machines do not have a turntable mechanism by design - I wonder whether they have any other features to compensate for this though). Bedtime was 11.30pm.
7-day food shopping totals: 0 + 1.87 + 3.90 + 0 + 2.25 + 1 + 3.10 = £12.12
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=571
Shopping: 120p kiwi 90p swede 50p mushrooms 50p mangos £3.10
Veg: 16.7% [293kcal, 1243g] fine-whole-beans-raw49 spinach-raw39 pepper-red34 pepper-green32 broccoli-tenderstem-raw29 spring-greens-cabbage-raw27 cauliflower-raw25 stringless-beans-raw14 leek-baby-raw13 mushroom-common-raw12 carrot-raw11 cucumber8
Fruit: 38.0% [665kcal, 1388g] mango232 watermelon200 banana142 kiwi-fruit92
Starchy: 37.9% [664kcal, 1292g] potato-baked448 sweet-potato-boiled139 swede-boiled54 jerusalem-artichoke24
Nuts: 4.5% [79kcal, 29g] houmous-reduced-fat64 linseed15
Animals: 2.9% [50kcal, 48g] turkey-ham-wafer-thin-BernardMatthews50
Totals: [4000g] 1750, 60.6g protein (13.9%), 19.5g fat (10.0%), 333.1g carb (76.1%), 2.48g saturated fat, 57.59g fibre, 0.68g sodium. 50 is 2.9%
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Nir
Senior Administrator
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Posted: 24 March 2009 10:03 am |
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Monday
Got up at 7am (one mid-sleep interruption) and got online.
Mum picked me up at 10.30am. We drove to Argos where we measured the turntable of the new microwave before she decided to commit - installed and tested the new one at hers before taking her old mine to mine. I'm keeping my old microwave oven as a spare and mum now has the shred of glass that was in the middle of the turntable so she can compare it as second-hand turntables are apparently sometimes on sale. All done by noon.
Earlier in the day noticed that my food website at http://nirmk.byethost13.com/staticfood/days.php was down again and tried chasing the matter up with ByetHost, the free hosting company. They got back to me saying that they've decided to no longer support the PEAR::DB package on PHP "due to performance impacts of multiple global includes" and suggested I figured what files I needed and put them in my own filespace. It took me a while but eventually I figured out what files I needed and then how to link to them - so it is working again.
By 4.11pm, 709 calories and 1,806 grams (39 kcal/100g).
I rushed to the gym for a pre-arranged one-off Personal Training session but it got cancelled because the fitness manager passed out and my trainer-to-be had to take him home so I used the time reading through my gym instructor paperwork. It was then time for Jam (about 6 of us; I'm getting more comfortable with the new choreography); Combat - Shay was doing the first 3 tracks from the new choreography, asked her if I could shadow and she gave the same answer as Hannah (you can't until you've done the course) which makes me more grateful of the 3 opportunities that Angela already gave me - I asked whether I'd be able to team teach with her if I did the course and it was a positive response so some hope there too), doing the new tracks as a participant was actually tricky as obviously I learnt everything on the opposite leg. Step was busy with about 5 beginners I did 10 tracks and ran away as they started conditioning (Jo shouted something about stretching at me...)
8.32pm-11.44pm: 1041 calories and 1799 grams (58 kcal/100g) including all remaining sweet potatos, turkey and some houmous (contributing to overall fat intake). Bedtime by 0.15am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=572
Veg: 14.2% [248kcal, 1078g] spring-greens-cabbage-raw52 broccoli-tenderstem-raw42 pepper-red31 cauliflower-boiled28 mushroom-common-raw25 pepper-green25 stringless-beans-raw14 carrot-raw9 cucumber9 spinach-raw7 leek-baby-raw4 fine-whole-beans-raw3
Fruit: 27.7% [485kcal, 1145g] kiwi-fruit159 watermelon138 apple78 banana58 orange52
Starchy: 45.0% [788kcal, 1261g] sweet-potato-boiled363 potato-baked335 jerusalem-artichoke63 swede-boiled26
Nuts: 10.3% [179kcal, 73g] houmous-reduced-fat179
Animals: 2.9% [50kcal, 48g] turkey-ham-wafer-thin-BernardMatthews50
Totals: [3605g] 1750, 61.5g protein (14.1%), 25.2g fat (12.9%), 319.4g carb (73.0%), 3.03g saturated fat, 54.04g fibre, 0.82g sodium. 50 is 2.9%
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Nir
Senior Administrator
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Posted: 25 March 2009 12:13 pm |
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Tuesday
Up at 8am (after a 3.30-4am mid-sleep interruption featuring a brief online session). 8-10.30am session was food and online (i.e. unproductive time). Out of text-to-speech audio and transitioned to my back-up of Gersham College lecture audios half-way through. Out to see counsellor (what drives my decision to switch focus to learning about C#?) on the way back brief chat with Kelly.
Home perhaps at 12.20pm. 9 days ago purchased 6 kilos of potatos and made poor decisions about storage (left them in the plastic bags they came in, unventilated and unrefrigerated). When I finally got around to dealing with them some potatos disintegrated and very little of them was rescuable. With others a majority was rescuable. Made sure to find refrigerated storage for everything and cooked the potatos most in need of rescue.
At 1pm my time (9am EDT) started listening to a webcast themed around the topic of consumers interacting with food labels, available to listen to again at: http://www.ccfn.ca/in_action/labels.asp (click on 'web-cast registration').
Finally paused food/online around 3pm and for the first time today considered the reading project - still on the page 95 (where I got to yesterday) - but then got distracted AGAIN (online stuff) and didn't read.
By 6.30pm, 980 calories and 1,664 grams (59 kcal/100g). Headed to the gym; a well attended body pump with Angela (strong girl present); afterwards met Kelly in the gym and joined her in some light exercise. Evidently I never explained to her about having the new body combat music until today - played snippets of it for her from my MP3 player, wanted to demo some moves but the grumpy cleaner made a fuss about us using the studio! We were then supposed to meet in the sauna but I lost patience when she did not arrive so after a brief chat with some guys I left (it later turned out she was engrossed in a chat in the changing rooms, oh well).
9.20pm-11.40pm: 770 calories and 1331 grams (58 kcal/100g). Midnight was bedtime (only up to page 108).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=573
Veg: 14.4% [252kcal, 810g] broccoli-tenderstem-raw154 pepper-red37 cauliflower-raw34 carrot-raw20 pepper-green6
Fruit: 36.3% [635kcal, 1175g] mango496 apple78 kiwi-fruit32 orange24 goji-berries-sun-dried5
Starchy: 40.9% [716kcal, 964g] potato-baked686 jerusalem-artichoke30
Nuts: 8.4% [148kcal, 46g] houmous-reduced-fat63 houmous-pesto62 peanuts-salted16 linseed7
Totals: [2995g] 1750, 60.3g protein (13.8%), 17.8g fat (9.2%), 337.1g carb (77.1%), 2.41g saturated fat, 63.56g fibre, 0.20g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 26 March 2009 01:15 pm |
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Wednesday
Got up at 8am after 2 mid-sleep interruptions. Online for an hour then headed to the gym where I was made me aware of a festering resentment against the gym in general because of the cleaner who prevented me from using the studio's stereo last night. Then my 'Personal Training' session didn't happen (again) because it was accidentally rebooked for last Wednesday not today (what a shambles) so now rebooked yet again. Home by 11am. Phil asked me to look at his CV. Easy to see problems with other's CVs much less with one's own (I know from experience - haven't written a CV in years).
Spoke to sister who wondered about mum's wherabouts; went for a nap; had another go at rewriting bits of Phil's CV; read a couple of pages; got ready for the outing to Bletchley. By 4.30pm, 824 calories and 1,212 grams (68 kcal/100g). Left at 4.35pm. At 5pm stopped for a couple of coffees at IKEA.
Got to college and printed a couple of things before the session. In the theory session it was highlighted that our paperwork deadline is next week and I have a number of changes to make (all exercises change to 2 sets; it will be in my interest to cut down the number of stretches and mobility exercises; I need to create a brand-new documents called an 'SP1' - an overview of the entire session. The practical session had some practice at instruction (I was in a group of 3); a personal attempt at HIIT (I used a treadmill) and a group demo of core/abdominal exercises.
Left at 9pm and tried to apply HIIT style to my cycle ride home. Picked a basket's worth of shopping at Tesco. I have a voucher for £4 of shopping but I couldn't use it as I only had just under £2 of shopping, I'm wondering whether I'll ever get to use it! Another coffee at IKEA, nothing to buy at ASDA and more cycling - it occurs to me that I'm such a lazy cycler that by default I always pick a gear and a pace that prevents any exertion (any breathlessness or soreness in the legs) but today was different, I definitely perspired in places by the time I got home at 10.10pm.
I went online but almost immediately interrupted by Nash for what appears to be a weekly catch-up call, lasting almost an hour. During this time I catalogued and put away the shopping (and ate as well). Had problems reading blogs with Google Reader or indeed accessing google.com (still able to use google.co.uk for some reason though). Food 10.27pm-1.30am: 926 calories and 1612 grams (57 kcal/100g). Bedtime rather late - 1.50am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=574
Shopping: 84p brussel-sprouts 75p fennel 30p stir-fry:peppe:beansprout-carrot-cabbage-pepper. £1.89
Veg: 11.2% [196kcal, 624g] broccoli-tenderstem-raw106 carrot-raw67 broccoli-boiled23
Legumes: 4.7% [83kcal, 251g] stir-fry:pepper:beansprout-carrot-cabbage-pepper-Raw83
Fruit: 31.0% [543kcal, 980g] mango349 kiwi-fruit98 banana55 orange40
Starchy: 36.0% [630kcal, 865g] potato-baked589 jerusalem-artichoke41
Nuts: 14.3% [250kcal, 83g] houmous-reduced-fat122 houmous-pesto116 peanuts-salted12
Grain: 2.6% [45kcal, 19g] warburton-wholemeal-bread-small45
Rubbish: 0.2% [3kcal, 3g] coffee-instant3
Totals: [2824g] 1750, 60.3g protein (13.8%), 27.1g fat (13.9%), 316.3g carb (72.3%), 3.75g saturated fat, 59.92g fibre, 0.47g sodium. 3 is 0.2%
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Nir
Senior Administrator
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Posted: 27 March 2009 08:54 am |
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Thursday
Got up at 9am. Called the new medical centre to book an appointment for tomorrow morning. They pointed out that should I need to I should still be able to get assistance from my (old/current) surgery for 28 days.
Made some orange flavoured jelly (a sugar-free diet product I haven't touched for around a year). Today this accounts for all my 'rubbish' calories!
Yesterday I encountered problems accessing google.com, only able to search with google.co.uk and this required some ingenuity accessing Google Reader, but having accidentally logged out of google.co.uk I was now locked out of access to blogs. Access to Google had always been problematic on this computer and recalling that I have custom entries for both versions of Google in my HOSTS file I lcoated that and tried various permutations. I also tried getting remote assistance from mum (via phone) and sister Galit (via Yahoo Messenger) but due to availability and communciation problems eventually ended up resolving the problem completely on my own. Not even entirely sure what I did to help (a combination of using the PING utility, a web-based equivalent, editing the hosts file, trying out various IP addresses directly in the address bar, and restarting the browser). Problem resolved by 11am.
Spent another hour 'resuscitating' my access to my ex-uni forum. Through this I then discovered http://www.thedailymash.co.uk - a bit like The Onion but a mimic of UK media instead of US media (arbitrary decision to read everything they've published in 2009 which took ages to grab) - and also http://www.ideachannel.tv/ which is currently streaming a program called 'Free To Choose' (about 4 hours).
By 3.36pm, 885 calories and 2,292 grams (39 kcal/100g). Eventually left at 4.15pm to be on time for the 4.30pm. Personal trainer Hazel was a no-show, eventually Kieren called her phone number (no reply) so that's 3 attempted personal training appointments leading to nothing! I read my gym instructor book for 20 minutes and then killed some time in the studio before a busy body step (Jason doing the new tracks 9 and 10 - he also did them on Sunday but at the time I didn't realise they were new even though I didn't recognise them). Pump with Sandra (joined by Kelly and Nina, both sporting various new injuries!). I could have waited half an hour for Nina but feeling the pressure of 'things to do' decided to head home straight away.
Another find was a T Collin Campbell talk in 8 mini-segments: http://www.youtube.com/watch?v=NblGYG0h8g8 . Today I did not read my book, nor did I do anything regarding the homework deadline for Wednesday - despite only going to the gym once (as opposed to twice most Thursdays). 7.30pm-11.40pm: 865 calories and 1518 grams (57 kcal/100g) - including frozen fruit cubes (banana, mango, kiwi). Bedtime was midnight.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=575
Veg: 16.2% [284kcal, 925g] broccoli-tenderstem-raw107 carrot-raw97 pepper-red37 spring-greens-cabbage-raw19 cauliflower-raw14 cucumber9
Legumes: 7.6% [134kcal, 405g] stir-fry:pepper:beansprout-carrot-cabbage-pepper-Raw134
Fruit: 35.3% [618kcal, 1059g] mango350 kiwi-fruit124 banana120 orange24
Starchy: 34.0% [595kcal, 893g] potato-baked491 jerusalem-artichoke105
Nuts: 4.2% [74kcal, 28g] houmous-reduced-fat59 houmous-pesto15
Rubbish: 2.6% [45kcal, 500g] jelly-orange-withwater45
Totals: [3810g] 1750, 60.3g protein (13.8%), 16.3g fat (8.4%), 340.7g carb (77.9%), 3.40g saturated fat, 68.20g fibre, 0.66g sodium. 45 is 2.6%
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Hisgal
Distinguished Member
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Posted: 27 March 2009 09:29 pm |
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Hi Nir! Just wanted to say thanks for popping into my diary................and for the YouTube link to Campbell  I've been listening while I worked.
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Nir
Senior Administrator
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Posted: 28 March 2009 07:10 pm |
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Pat, you're welcome!
Friday
Got up at 7.20am. wasted some time online. At 9.15am headed to new surgery where a doctor told me she won't ask for a vitamin D test on the NHS unless I have a medical need but I could have one done privately, but did express an interest in the article I mentioned so I'll be printing Dr Fuhrman's newsletter on the subject and making a copy available to her in case she changes her mind.
Body Step; afterwards duty manager Neil took my Caliper measurements (Biceps 3mm, Triceps 7m, Suprailiac 6mm, Subscapula 10mm). Inputting the total (26mm) into http://www.brianmac.co.uk/fatcent.htm gave me a body fat of 14.2% (if my age was 17-29 it would have been 10.5%, curse my age). I also picked a free T-shirt (going for a girl size so it would be fitted rather than baggy). Headed over to Kelly's workplace to demo said T shirt.
It continued as an 'online day' (for example visiting CPH diaries - mollymoo, Terabyte, OnceUpon-A-ThinGirl, blackdiamond, Nancy_in_GA, cportwine). Around 3pm had a nap, waking up by 3.50pm (the time (old) doctor is supposed to be taking calls) only to be told he was unavailable so instead made an appointment to visit him on Tuesday. By 6pm, 948 calories and 1,890 grams (50 kcal/100g).
Mum picked me up for the OA meeting where we numbered 8 including a newbie and someone picking up a 2-year chip (but they made the meeting late and so we didn't have a 'chair' meeting for them). After the meeting chatted with newbie and another person (one who is struggling with panic attacks and imagining having diseases they don't have). Chatting for so long that by the time I was back in town it was too late to make AA but that's not necessarily a bad thing.
Evening: more online/food/audio. Food was 8.24pm-10.30pm: 802 calories and 1310 grams (61 kcal/100g). Bedtime around 10.45pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=576
Veg: 12.4% [216kcal, 930g] broccoli-tenderstem-raw58 brussel-sprouts-raw43 spring-greens-cabbage-raw25 mushroom-common-raw25 stringless-beans-raw20 pepper-green20 leek-baby-raw16 fennel-raw11
Fruit: 40.5% [709kcal, 1264g] mango423 kiwi-fruit163 banana86 orange37
Starchy: 34.9% [611kcal, 923g] potato-baked499 jerusalem-artichoke113
Nuts: 7.4% [130kcal, 47g] houmous-reduced-fat91 linseed20 cocoa-powder10 houmous-pesto9
Grain: 4.8% [83kcal, 36g] hovis-wholemeal66 Muesli-swiss-style-Value11 conchiglie-wholewheat-pasta-dry4 bran-natural2
Totals: [3200g] 1750, 60.0g protein (13.7%), 19.7g fat (10.1%), 333.2g carb (76.1%), 3.65g saturated fat, 64.29g fibre, 0.33g sodium. 0 is 0%
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