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Nir
Senior Administrator
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Posted: 29 March 2009 10:18 am |
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Saturday
Got up at 7.30am. Quick breakfast and packing my racksack, shower and revised new combat before classes (Angela still on old combat). Afterwards a brief sauna then at 11.30am headed off to Bletchley on the way passing through ASDA and Tesco getting nothing. Ate the mushrooms and broccoli I had with me, tried practicing a simplified (one move per 32-beat phrase) version of the 'curve' I made by dropping the less interesting moves (wasn't very good at it).
Everyone showed up and we covered theory of warm-up and pre-stretch. In the break I ate 2 kiwi-fruit I had with me. We were set homework for next week - for me the imlication is to revise the warm-up and pre-stretches I created 2.5 years ago (adding to the paperwork deadline I have for Wednesday!)
Out of produce I ate some peanuts before setting off (by 4.11pm, 408 calories and 751 grams (54 kcal/100g)) - cycled in shorts in windy conditions, encountering sleet showers - cycled quickly (45 minutes is a good time for me) so perhaps it counts as a workout.
Home after 5pm. Didn't fancy going out to AA given the unpleasant weather so got comfortable. Evening eating 5.15pm-10.25pm. Spontaneous decision to drop calories to 1700. Once done with food and online things didn't feel like tackling my real priorities so early bedtime 11pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=577
Shopping: 120p red-onion 50p mange-tout. £1.70
Veg: 12.9% [218kcal, 879g] broccoli-tenderstem-raw101 carrot-raw36 mushroom-common-raw28 spinach-raw27 stringless-beans-raw23 fennel-raw4
Fruit: 39.6% [673kcal, 1232g] mango364 kiwi-fruit195 banana68 orange46
Starchy: 31.8% [541kcal, 757g] potato-baked493 jerusalem-artichoke48
Nuts: 12.2% [207kcal, 52g] peanuts-salted127 houmous-reduced-fat65 houmous-jalapeno15
Grain: 3.6% [61kcal, 28g] hovis-wholemeal61
Totals: [2948g] 1700, 60.7g protein (14.3%), 25.2g fat (13.3%), 307.7g carb (72.4%), 4.41g saturated fat, 61.03g fibre, 0.30g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 30 March 2009 09:15 am |
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Sunday
Got up at '8am' but the clocks changed this morning in the UK and we lost an hour so I guess it was 9am. After much procrastination got the 'SP1' form (homework for Wednesday) completed and out of the way. Found an interesting MIT course handout about creating web-based applications at http://philip.greenspun.com/seia/ At 4pm mum showed up with shopping from the market - we divided the 'lots' of carrots of tomatos half for her and half for me. By 4.45pm, 935 calories and 1,705 grams (55 kcal/100g).
Got to the gym and actually had a conversation with 'strong girl' (ok, her name didn't come up in the coversation but she did say she first tried the weights she used to use but after taking some time off from Body Pump and an also injury she will expects to eventually build her strength back up; she also talked about finding herself getting 'bulky' when she used higher weights (and perhaps she has the right genetics for that to happen?)).
Jo covering for Jason then taught the first 9 tracks of the brand new Body Step (4 of which I've previously experienced). She told Nina about how wrist-weights are dangerous for your shoulder joint (something Jo was talking about months ago when an article was published in FitPro magazine).
Kelly (who did her fitness test and got the T-shirt) joined us for Pump - where Jo introduced us to the new release (already familiar with Chest and Lunge tracks, it turned out). Jo persistently repeated 'lead with elbows' for the upright rows in the warm-up and shoulder tracks but Nina was oblivious. (Later Jo told me that she presumes Nina was a beginner to the gym, oh dear!). At the Sauna Gos offended Kelly, repeatedly implying she wasn't as smart as him and then found himself having to apologise.
At 8.20pm returned Nash's call (briefly). 8.22pm-10.50pm: 765 calories and 1385 grams (55 kcal/100g). I love sweet potatos and having acquired some this afternoon I was trying to eat as many as my calories would allow - but knowing that this could make my calories quickly evaporate I set the constraint that I'll be protein-balancing them with raw vegetables in real time (i.e. concurrent consumption of the protein-rich veggies and the low-protein sweet potatos) and this worked for me. I certainly do not appear to be working towards deliberately shortening meal times as I was some time ago.
http://groups.yahoo.com/group/Eat-2-Live/message/32694 is a question I posted on the Yahoo Group about Eat To Live - about starchy vegetables.
7-day food shopping totals: 0 + 0 + 1.89 + 0 + 0 + 1.70 + 3 = £6.59
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=578
Shopping: £1 mangos £1 sweet-potatos 50p carrot 50p tomato. £3.00
Veg: 21.6% [367kcal, 1208g] carrot-raw70 broccoli-tenderstem-raw67 mange-tout-raw62 spinach-raw46 spring-greens-cabbage-raw45 brussel-sprouts-raw42 tomato26 leek-baby-raw10
Fruit: 16.7% [284kcal, 573g] mango139 kiwi-fruit94 orange51
Starchy: 57.0% [969kcal, 1275g] sweet-potato-boiled499 potato-baked407 jerusalem-artichoke62
Nuts: 4.7% [80kcal, 33g] houmous-reduced-fat80
Rubbish: 0.1% [1kcal, 1g] coffee-instant1
Totals: [3090g] 1700, 60.0g protein (14.1%), 15.8g fat (8.3%), 329.5g carb (77.5%), 1.89g saturated fat, 65.13g fibre, 0.13g sodium. 1 is 0.1%
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Nancy_in_GA
Senior Member
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Posted: 30 March 2009 01:34 pm |
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Happy Birthday!!! 
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Nir
Senior Administrator
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Posted: 30 March 2009 01:58 pm |
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| It is on the 30th, but next month - April 30th (which is why I jokingly referred to the Spring Challenge as my birthday challenge ... as that's when it ends). If there was a competition for who wishes me happy birthday first, you've won that by a mile, LOL.
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Nancy_in_GA
Senior Member
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Posted: 30 March 2009 02:07 pm |
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| Oops! Well how about Happy Un-birthday, then! (Wasn't it one present on un-birthdays and two on birthdays?)
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Nir
Senior Administrator
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Posted: 31 March 2009 09:47 am |
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Of course now that I am in Overeaters Anonymous I have my Birthday (I'm 2 years old) and my 'belly button birthday' (soon to be 36), so that's two of them. On a slightly related topic check out Check http://www.thedailymash.co.uk/news/health/women-hard%11wired-for-cake-200901211527/
Monday
Got up at 8.20am. Online by 9am. At 10.45am mum and dad came over with food gifts (jerusalem artichokes, broccoli stem and peppers). Around noon, started re-reading C# book from page 101 (up to page 120 relatively quickly as was re-reading). Then had a nap - was woken up by mum calling to ask how to change time on her mobile phone. It turns out another 'potato scan' was required (the potatos have been in the fridge for a while but still going bad as a result of my silly previous decision to have them unrefrigerated for such a long time).
By 4.55pm, 1,100 calories and 1,995 grams (55 kcal/100g). Headed out to gym. Highlights: an accident on motorway delayed Shey by about 10 minute but we still had a good half-hour of jam. Leaving her Combat CD in her car (presumably revising on the drive over) so I suggested using mine instead. Jo and Kim wearing matching red tops and black trousers and team-taught the new Body Step (tracks 11 onwards new to me). Having asked for her name, 'strong girl' shall henceforth be known as Chrissy :-).
8.18pm-11pm: 600 calories and 978 grams (61 kcal/100g). Evening meal noticably lighter than comparable snacking in the recent past. Sweet potatos 499 calories both today and tomorrow (how freaky!), and starchy vegetables made 969 calories both days as well. I deliberately and conciously decided to eat some turkey so that I could eat less vegetables and meet my protein requirements but I see that by weight i actually ate more vegetables than yesterday. I guess I selected some lower-protein vegetables for this to work out the way it did.
Nash called to interrupt what would have otherwise been an non-stop audio evening. When I started reading the C# book I commited to just reading it and avoiding writing any test programs (as this would be a deviation) however today I broke the rule (I thought the book was lying to me when it stated that a struct can only be allocated on the stack and I wanted to see if it can be a member of a class which is allocated on the heap - it turns out my hunch was correct and the book contained a lie). I did however avoid messing around with Microsoft's Visual tool, opting to instead use the straightforward combination of NOTEPAD and the CSC.EXE command-line compiler. Got up to page 140. 1am bedtime - that has got to be the longest period of post-dinner usefulness in a while, these days I'm usually in bed as soon as calories are spent but not today.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=579
Veg: 19.8% [336kcal, 1264g] mange-tout-raw57 pepper-red44 stringless-beans-raw43 brussel-sprouts-raw42 carrot-raw31 tomato27 spinach-raw23 pepper-orange-raw20 fennel-raw17 broccoli-tenderstem-raw13 spring-greens-cabbage-raw11 leek-baby-raw10
Legumes: 0.1% [2kcal, 1g] TVP-dried2
Fruit: 11.4% [193kcal, 356g] kiwi-fruit124 mango42 banana27
Starchy: 57.0% [969kcal, 1250g] sweet-potato-boiled499 potato-baked430 jerusalem-artichoke40
Nuts: 8.8% [149kcal, 55g] houmous-reduced-fat124 peanuts-salted25
Animals: 2.9% [50kcal, 48g] turkey-ham-wafer-thin-BernardMatthews50
Totals: [2973g] 1700, 60.0g protein (14.1%), 22.2g fat (11.7%), 315.1g carb (74.1%), 3.04g saturated fat, 58.50g fibre, 0.70g sodium. 50 is 2.9%
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Nir
Senior Administrator
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Posted: 1 April 2009 05:32 am |
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Tuesday
Up just before 8.30am (the deadline for cancelling the Body Pump class).
Amongst the time-wasting found a few minutes to edit together a one-page document of 'teaching points' for the warm-up routine I need to revise for Saturday.
Left home at 10.30am - cycled over to college, printed a bunch of stuff and then had what felt like a short counselling session (the last one for 3 weeks due to Easter) then off to my new medical centre to drop off a printed copy of http://nirmk.byethost13.com/HealthyTimes_Jan_09.pdf which is Dr Fuhrman's interesting newsletter all about Vitamin D. Finally briefly stopped at Kelly's before returning home around 12.45pm.
By 4.55pm, 956 calories and 1,670 grams (57 kcal/100g). Then mum showed up and we divided a 6 kilo box of tomatos between us and had a chat. I then cycled to my old doctor, the visit finally yielding my 25-OH Vitamin D result as 28.3 nanomols-per-Litre (that's approximately 11.34ng/ml). Apparently the 'Imperial College of London' has said anything below 25 is a deficiency so by these standards I'm not defficient, yet Dr Fuhrman's newsletter suggests that OPTIMAL levels are in the range 87-125 nmol/L, so my level needs to be multiplied by more than 3 to reach the lower end of optimal!
I cycled onwards to the gym. Outside the gym bumped into Yin who I haven't talked to for a while and we spent some time catching up. By the time I got upstairs there were 10 minutes of Body Jam left. I was bored and wanted to join but instructor Jemma prevented me from doing so. Slightly disappointed but no big deal I instead passed the next little while practicing the warm-up routine in the other room before setting up for Pump. A low turn-out of about 17 and Chrissy was evidently hiding in a corner at the back didn't see her until we were putting our weights away. I then looked for Kelly in the gym but she wasn't there. Ventured into the poolside on the hunch Nina might be there. She wasn't in the sauna but before going home I stopped to chat with the Turkish guys though later I was tipped off that she was still around and sure enough she emerged from the steam room. I didn't think so at the time but perhaps she was talking with her next love interest. We chatted for a while and then she said her goodbyes, I stayed behind to have a rather satisfying conversation with a man (later identified as Derek) who over-heard the Vitamin-D part of my converstaion with Nina and joined in. We talked about nutrients, diseases, weight loss, over-eating and so forth - the sort of stuff I usually only get online.
At home looked at vitamin D prices on Holland and Barrett's website and realised I wasn't sure what dose is appropriate so decided to re-read Fuhrman's newsletter. 9.37pm-midnight: 744 calories and 1341 grams (56 kcal/100g). I'm now out of sweet potatos and a few other things. Never read a single page of the book. Hardly practiced the warm-up at all. Bedtime was around 1am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=580
Shopping: 150p tomatos. £1.50
Veg: 19.0% [323kcal, 1123g] carrot-raw100 broccoli-tenderstem-raw55 brussel-sprouts-raw35 spring-greens-cabbage-raw33 tomato23 pepper-orange-raw20 leek-baby-raw18 spinach-raw17 pepper-red11 fennel-raw11
Legumes: 5.7% [97kcal, 30g] TVP-dried97
Fruit: 20.9% [356kcal, 661g] mango230 kiwi-fruit126
Starchy: 51.6% [876kcal, 1179g] sweet-potato-boiled529 potato-baked262 jerusalem-artichoke86
Nuts: 2.8% [48kcal, 19g] houmous-reduced-fat48
Totals: [3011g] 1700, 60.0g protein (14.1%), 13.3g fat (7.0%), 335.2g carb (78.9%), 1.86g saturated fat, 63.80g fibre, 0.20g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 2 April 2009 01:30 pm |
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Wednesday
Got up at 3.20am stayed up till 7am. Slept for 2 hours got up just before 9am - very tired. Only just made Step. Jo was holding a piece of paper "LOST MY VOICE. LISTEN" and Louise was wearing the head-mic and reading out some instructions (badly). After a few seconds of that Jo flipped pages, the next one reading "NO SUCH LUCK" and then a third page reading "APRIL FOOL!" - and indeed she got me, I fell for it (sure she could have lost her voice but she would never give anyone else the job of reading the instructions...). Still tired it took me a while to 'peak' in the class. Afterwards run into Phil from my previous gym who gave me a tip about a company called 'ZipVit' that could undercut the cost of my vitamins. I then visited Boots and Superdrug and wasn't impressed with what they offered. Stopped at the library to pick up a book called 'Overcoming Low Self-Esteem' which was on loan when I first had an interest in it but was now available.
On another 'wild goose chase' looking for free video lectures (about computer related subjects) not necessarily because they're the next thing I need to know but just because they exist - oh dear.
Also found this http://dietary-supplements.info.nih.gov/factsheets/vitamind.asp which supports what Dr Fuhrman is saying about needing a higher level of vitamin D.
By 4.15pm, 936 calories and 2,025 grams (46 kcal/100g). Somewhat exhausted as I hardly got any quiet time to recover from poor sleep pattern. Left home at 4.50pm. Briefest of stops at ASDA. At college first stop was the library - printed the Vitamin D prices at zipvit.com then got to the college gym location had a brief chat with Kane before the session (he's 17 and wants to be a gym instructor, subject to the understanding that it is 'an easy job'). The theory session related to paperwork for the assesment. For the practical I got to walk through some of my session (mobility, pulse-raiser, pre-stretch, cardio and a couple of resistance exercises) with a candidate and another student acting as an assesor. When it came to the switchover they both decided to go home early so I was the only one of the three of us getting any practice!
Set off around 8.30pm. Stopped at Tesco which had a bunch of stuff being reduced to 15% (notably including lettuce, swede and strawberies) and there was enough to be able to use up a £4 voucher I've had for a while. I filled up my racksack and had a light bag each side of the handle-bar but although heavy it was bareable (cycling more slowly) - I knew I couldn't ask mum to help out as it wasn't an emergency. Got home around 10pm, chatting to mum on the last stretch of the journey.
10.20pm-1.30am: 764 calories and 1683 grams (45 kcal/100g). Bedtime 2am (I guess I have to describe that time stretch as time-wasting as well).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=581
Shopping: 150p strawberries 72p romaine 53p swede 44p little-gem 26p plantain 20p parsley 18p carrot 15p sweet-crunchy-salad:iceberg-redcabbage-carrot 15p celery 10p banana 8p avocado. £4.31
Veg: 18.8% [320kcal, 1227g] brussel-sprouts-raw82 broccoli-tenderstem-raw59 spring-greens-cabbage-raw54 tomato37 carrot-raw25 fennel-raw19 leek-baby-raw15 sweet-crunchy-salad:iceberg-redcabbage-carrot-tesco14 parsley-raw11 celery-raw5
Legumes: 2.3% [39kcal, 12g] TVP-dried39
Fruit: 32.1% [547kcal, 1399g] strawberries228 mango180 kiwi-fruit93 banana45
Starchy: 36.0% [611kcal, 993g] plantains-cooked260 potato-baked249 jerusalem-artichoke72 swede-boiled29
Nuts: 10.8% [184kcal, 78g] avocado90 houmous-reduced-fat61 peanuts-salted32
Totals: [3708g] 1700, 60.0g protein (14.1%), 26.9g fat (14.2%), 304.5g carb (71.6%), 2.66g saturated fat, 68.06g fibre, 0.34g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 3 April 2009 08:31 am |
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Thursday
Got up at 9.30am (my phone acting as a persistent alarm clock). Got out at 10am. Holland and Barrett didn't want to price-match ZipVit. Jo taught the new Body Balance. Home by noon. Emailed phil for a bit and caught up with online things.By 3.15pm was exhausted and had a 'sleepless' nap. Mum over at 4pm to collect strawberries and brief chat. By 5pm, 914 calories and 2,300 grams (40 kcal/100g).
Shortly afterwards left for the gym. Practiced the warm-up moves for a few minutes before Body Step (in BTS the choreography changes every 3 months. Usually the instructors stick with the new choreography for 6-8 weeks and then mix it up for 4-6 weeks before launching the next one. The warm-up (first 3 tracks) that Jo has been instructing in recent weeks by coincidence share some patterns the brand-new release, especially tracks 1 and 3 - obviously Jo didn't have knowledge of what the new choreography would be like. Jason however, having not done those tracks for a while and having seen the new choreography, of which he has not yet taught tracks 1-3, has decided to go and do the same old tracks 1-3 Jo has been. This will either be to help him learn the new choreography, to help us participants learn, or just to show off the fact that his encyclopedic knowledge of Body Step choreography means he spotted the similarity. Either way I was expecting a launch and instead I got old tracks...). I layed out 2 mats in anticipation of Nina and Kelly though neither showed up. Afterwards I approached the instructor to clarify what they meant when it looked like they took exception to the way I was doing a shoulder exercise (apparently I was over-rotating) and they in turn volunteered they still remembered the conversation about eating I had with them some time ago (I was able to mention I have a 2-year coin, meanwhile they said they do OK for long stretches at a time but binged last night). Home by 7.30pm.
8.20pm-10.30pm: 786 calories and 1577 grams (50 kcal/100g). Of those, the last 389 (22.9%) of calories were hastily consumed in a rather efficient manner (fruit and protein compensation; more calorie-dense at 83 kcal/100g).
Didn't read my book but didn't listen to a Microsoft webcast about C# ( http://www.microsoft.com/events/series/msdnvisualcsharp.aspx?tab=webcasts&id=42503 ). Instead of going to bed at 11.30pm stayed up to watch yet another pointless presentation (or two), giving up when the computer crashed around 1am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=582
Veg: 17.8% [302kcal, 1180g] broccoli-tenderstem-raw60 sweet-crunchy-salad:iceberg-redcabbage-carrot-tesco45 brussel-sprouts-raw41 carrot-raw35 tomato32 spring-greens-cabbage-raw31 onion-raw22 parsley-raw16 little-gem-lettuce8 fennel-raw6 celery-raw5 mange-tout-raw1
Legumes: 1.5% [25kcal, 8g] TVP-dried25
Fruit: 47.1% [801kcal, 1573g] mango299 banana285 strawberries183 kiwi-fruit34
Starchy: 19.8% [337kcal, 987g] potato-baked211 jerusalem-artichoke64 swede-boiled61
Nuts: 10.9% [185kcal, 82g] avocado96 houmous-reduced-fat62 linseed27
Animals: 2.9% [50kcal, 48g] turkey-ham-wafer-thin-BernardMatthews50
Totals: [3877g] 1700, 59.8g protein (14.1%), 27.6g fat (14.6%), 303.1g carb (71.3%), 2.79g saturated fat, 63.58g fibre, 0.83g sodium. 50 is 2.9%
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Nir
Senior Administrator
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Posted: 4 April 2009 07:06 pm |
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Friday
Got up at 8am (saying out warm-up teaching points - curiously I find I'm more motivated to practice this in silence rather than to the music). Headed out to the gym where Martin covered step, true to Jo's description he's bursting with energy, we had a little chat afterwards (he's been teaching step for 2 years) and was encouraging to me. Home by noon. Found another Vitamin D resource (lecture) at http://wildhorse.insinc.com/directms13oct2005/
Around 2pm was catching up with some CPH diaries (Lami, Sassykat, jackbenimble, minionsheep, terabyte, dmg, 50lbs2lose), also listening to C# lectures. By 6.15pm, 1,123 calories and 2,355 grams (48 kcal/100g).
Got a lift to OA with a member. There were 6 of us - unusually all of us have been around OA for at least one year - none of the ones relatively new to the room were here. One person who has moved away 3 months ago was back for a visit (the girl involved in me getting abstinent - through jealousy). We had a group conciousness where I felt guilty about not grabbing any service position (I could have been saddled with buying milk every week or ordering OA literature). From there I got a lift back home, walked the short distance to the AA meeting which was full (myself and 4 others were sitting on the floor or leaning against the wall) a deaf person was sitting opposite a woman who provided British Sign Language for everything being said - at the end of the meeting a cake was provided as he was celebrating a year sober. I was the last one to share with a quickie, someone actually giggled when I introduced myself as "a compulsive overeater and a time-waster" (which I've done ocassionally though more often at AA than at OA where I mostly stick to the unimaginative 'compulsive overeater'). The meeting inspired me to practice the warm-up on my walk home.
9.27pm-11.20pm: 577 calories and 950 grams (61 kcal/100g) - mostly my microwave crispy-baked potato-cubes. Caught up with emails and blogs by 1.13am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=583
Veg: 18.8% [320kcal, 1241g] carrot-raw89 brussel-sprouts-raw83 tomato65 spring-greens-cabbage-raw31 onion-raw23 fennel-raw12 romaine-lettuce8 celery-raw7 little-gem-lettuce3
Legumes: 1.7% [29kcal, 9g] TVP-dried29
Fruit: 15.6% [265kcal, 492g] mango170 kiwi-fruit95
Starchy: 52.0% [884kcal, 1491g] potato-baked783 jerusalem-artichoke67 swede-boiled34
Nuts: 8.1% [138kcal, 42g] houmous-reduced-fat64 peanuts-salted22 cocoa-powder20 linseed20 sunflower-seed-hulled-Js12
Grain: 3.7% [64kcal, 29g] hovis-wholemeal64
Rubbish: 0.1% [1kcal, 1g] coffee-instant1
Totals: [3305g] 1700, 60.0g protein (14.1%), 20.6g fat (10.9%), 318.7g carb (75.0%), 3.56g saturated fat, 57.94g fibre, 0.49g sodium. 1 is 0.1%
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Nir
Senior Administrator
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Posted: 5 April 2009 02:04 pm |
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Saturday
Got up at 7.50am which is a rather late start for a Saturday. Quickly ate and packed and headed to the gym where I enjoyed my workouts. Left by 11.20am, cycling to college in nice sunny weather (quite a departure from last week's sleet showers). Unpacked my bag in the cafeteria and snacked on vegetables. practiced my warm-up in the studio and when Christine arrived (still early) she taught me hers.
Instructing the warm-up went great and I feel fine (contrast 3 weeks when my curve was hopeless on teaching points and I became disillusioned with the goal of instructing for a while) the session was crammed with other stuff in fact we worked non-stop for 3 hours and never got our 15-minute break. On way home found sweet potatos for 68p but my credit card was rejected. Also caught up with Kelly (who it turns out hadn't been in the gym all week).
The credict card company says that my direct debit was returned unpaid by my bank and wants to charge me £24 in fees and about £4 in interest. I can't speak to the bank until Monday. Using the online interface it looks like the direct debit no longer exists. There is an outside chance that I (deliberately or accidentally) deleted it some time ago and if so this would be my fault - I feel quite a high price to pay for a mistake.
Home after 5.30pm and rather busy. By 7.11pm, 685 calories and 1,644 grams (42 kcal/100g). The weather was nice so I couldn't hide behind that and indeed felt that an AA meeting was the kindest thing I could do for myself. It was a person's first chair and apparently they find it difficult to share even in their home meeting, they had 'stage fright' but the chair was still good. (I shared about how I find it difficult to interact with people and yet I have instructor-like ambitions - I'm getting more used to introduce myself as a 'compusive overeater and time-waster' in a room full of alcoholics feeling progressively slightly less self-concious about it).
9.26pm-11.50pm: 1015 calories and 1431 grams (71 kcal/100g). Evening food more calorie dense thanks to more calories from Houmous. By 1.10am, exhausted. Still not caught up with emails. Got to middle of lecture 11 in the series.
Regarding the mystery of the 'passing trade' with this blog for example 1872 views in 48 hours (this diary normally only gets about 100 hits a day) - if you're a brand new reader and found your way here, which blog or newsletter included a link here or what search terms did you type into your search engine? Would love to know as I've never known of this diary being featured anywhere. I used to have lots of 'ghost readers' a problem that I got around by starting a new diary. Don't be a ghost, introduce yourself! forum registration is very easy.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=584
Shopping: 68p sweet potatos. £0.68
Veg: 20.9% [355kcal, 1384g] brussel-sprouts-raw119 tomato84 spring-greens-cabbage-raw58 carrot-raw51 onion-raw22 fennel-raw12 celery-raw10
Legumes: 1.1% [19kcal, 6g] TVP-dried19
Fruit: 17.6% [299kcal, 543g] mango237 kiwi-fruit62
Starchy: 44.1% [750kcal, 1001g] sweet-potato-boiled376 potato-baked315 jerusalem-artichoke59
Nuts: 13.2% [225kcal, 92g] houmous-reduced-fat225
Animals: 2.9% [50kcal, 48g] turkey-ham-wafer-thin-BernardMatthews50
Rubbish: 0.1% [1kcal, 1g] coffee-instant1
Totals: [3075g] 1700, 60.0g protein (14.1%), 28.9g fat (15.3%), 299.9g carb (70.6%), 4.11g saturated fat, 63.46g fibre, 1.01g sodium. 51 is 3%
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Nir
Senior Administrator
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Posted: 6 April 2009 10:12 am |
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Sunday
Got up at 9.30am. Decided to skip the AA meeting. Within half an hour though I reversed my decision and was on my way by 10.10am. The chair was in AA for 8 years and then drunk again taking 3 years to return to AA a touching story. It was great to be asked to read the promises. On the way home discovered that red kidney beans at Tesco have just gone up from 14p to 19p. Yet we're being told that inflation is 0% or negative!
Home by 1.30pm, I continued with my C# lectures project.
Received emails from gym suggesting there are no classes next Saturday and Sunday and I suspect admin error behind this and will persue further during the week.
3.30pm mum arrived with a package containing a year's supply of Vitamin D (360 pills, each is 1000 IU) which I'll start taking tomorrow (to be take before the first meal of the day). Together we walked to the market where I was in a mood to spend and got a bunch of stuff (including my favourite, sweet potatos) in fact 50% of all the money I spent on food this week was in that purchase. Each time mum buys something for me the money goes into a virtual account and I felt I owed her too much so I paid almost all of it off.
By 5.05pm, 740 calories and 1,734 grams. Relatively lwo turnout at the gym though Nina and Kelly both present. Jason did a mix for Step and all-new tracks for Pump. Sam (who is apprximately 6 months pregnant) did classes today and yesterday apparently her general absence from the gym an artifcat of being a succesful and still-working instructor (her aerobic moves were mostly low impact and for weights she didn't do anything involving arms above her shoulders or lying down). Afterwards went to Sauna with Nina and Kelly. Spoke to Nash on the way home.
8.23pm-10.36pm: 910 calories and 1207 grams, notably including some red kidney beans (have been thinking about those today). This may be obvious but TVP is much nicer when I bother to rehydrate it as compared to eating it dried. 1700 calories have been a fact of life for 8 days and I've wondered: will I feel deprived on 1650? Well, I know one way to find out!
7-day food shopping totals: 0 + 1.5 + 4.01 + 0 + 0 + 0.68 + 6.50 = £12.69
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=585
Shopping: £1 aubergine £1 sweet-potatos £1 celery £1 plums £1 apples £1 broccoli 50p spring-onions. £6.50
Veg: 11.8% [195kcal, 880g] carrot-raw38 broccoli-tenderstem-raw30 spring-greens-cabbage-raw29 tomato20 spring-onion17 aubergine-raw14 onion-raw14 cucumber9 fennel-raw9 romaine-lettuce7 little-gem-lettuce5 celery-raw1
Legumes: 14.5% [239kcal, 223g] red-kidney-beans-basics195 TVP-dried43
Fruit: 26.8% [443kcal, 860g] grapes130 apple119 mango99 plums-english43 kiwi-fruit31 banana21
Starchy: 41.1% [677kcal, 909g] sweet-potato-boiled486 potato-baked120 jerusalem-artichoke72
Nuts: 2.6% [44kcal, 18g] houmous-reduced-fat44
Animals: 3.0% [50kcal, 48g] turkey-ham-wafer-thin-BernardMatthews50
Rubbish: 0.2% [3kcal, 3g] coffee-instant3
Totals: [2941g] 1650, 59.9g protein (14.5%), 13.0g fat (7.1%), 323.4g carb (78.4%), 1.73g saturated fat, 60.01g fibre, 0.83g sodium. 53 is 3.2%
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Nir
Senior Administrator
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Posted: 7 April 2009 09:08 am |
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Monday
Got up after 8am. Took my first 1000IU vitamin supplement. The bank said that my direct debit went dormant because I didn't use it for 2 years (apparently 6 months of non-use is enough!). The credit card company agreed to refund one and then (when I grumbled) both of the £12 charges but this will only be applied once I clear my balance (I paid it on Saturday but it will take until Wednesday to be processed) so I guess it is still possible that on Wednesday I'll check it and the guy had not applied the charge reversal so still need to chase this. Even if this happens I am still £4-£5 down for this episode because they will not reverse the interest they propose to charge me. Need to stay on top of this!
Used a switching service to change electricity providers as I have a niggling feeling I'm not getting a good rate (paying about £30 a month at present). Started eating relatively late, at 9.43am.
Initially avoided the lectures as I'm unable to give the computer full attention. Going to 12-step meetings makes me extra-aware of all the resentment and rage in the background. How do I feel about having to go through extra hassle to avoid being charged an unnecessary £24 in fees (and still pay unnecessary £4 to £5 in interest) because of the unfair way Direct Debits work (become dormant)? How do I feel about my gym apparently cancelling Easter weekend classes for no good reason? and also how do I feel about the way the Microsoft evangelist William Steele peppers his webcasts with mistakes (like confusing the meaning of the phrases 'case sensitive' and 'case insensitive')? I do try to keep it all contained and let it go as soon as I can!
Despite being at home notably did not eat from 11am till 3pm - this was a commitment to do something useful (at least for a while) and also alarm at reaching 540 calories rather early in the day and wanting to slow down. Around 1pm downloading more diaries (Maggie, MJ, mollymoo, mchen). At 4pm mum came over with allotment produce and we had a chat. By 4.45pm, 984 calories and 1,998 grams (49 kcal/100g)
Got to gym around 5.20am. Louise gave me a handout for the Easter classes, suggesting that the club always cancels classes for the Easter weekend. As it happens both Louise (manager) and Kieren (class co-ordinator) are new to their roles and were not doing them a year ago. I made the choice not to argue further with Louise. When I got upstairs I saw Elaine (who has upset me in major ways twice before but I've lived to tell the tale). I felt that her assertive/aggresive personality could be an asset in this case and sure enough we both wanted to talk to each other on this very issue. I gave her all my back story as ammunition and in her words she went away to "make some waves" including dealing with Kieren. In other news Kieren is leaving shortly. That could be good news because I might make better friends with the next class co-ordinator, whoever they happen to be and this might be good for my instructor ambitions. Shey was chatting to a friend so I guessed Body Jam was cancelled due to lack of numbers but it also transpired Shey wasn't well, on antibiotics and significantly 4 days post-operation. Jes, a relatively new face to me as a club employee but according to Kelly used to work here years ago was hunting for workout clothing (he has a suit-and-tie job!) because Shey recruited him as a model. I guess that was a logical choice for her - he is an ex Body Combat instructor though with no knowledge of the current choreography. She did let other members join him on stage. Chrissy ("strong girl") for track 3; Emma, Rossie and another girl for track 6 and (finally) myself and "young dancer girl" for track 7. Kim (post pregnancy and after team-teaching for a week to build up her skills and confidence) was back to teaching on her own. She negged me a little for pre-queing but in lighter spirits than Jason does. Makes me value the other instructors who let me get away with pre-queing (Angela, Jo and Shey). Part of my decision to stay for Kim's Body Balance might have related to Chrissy being there but I know it is good for me. I noticed Chrissy left early and missed the relaxation which I think is the best bit of the class! Home just before 9.30pm.
9.28pm-0.36am: 666 calories and 1289 grams. Evening meal somewhat extended. No lectures at all during this time, i.e. none since the mid-afternoon. Exhausted and crashed out by 0.50am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=586
Veg: 18.2% [300kcal, 1265g] broccoli-tenderstem-raw57 spinach-raw48 carrot-raw46 spring-onion36 spring-greens-cabbage-raw31 onion-raw26 tomato21 aubergine-raw13 cucumber9 celery-raw7 romaine-lettuce7
Legumes: 4.4% [73kcal, 22g] TVP-dried73
Fruit: 24.2% [399kcal, 850g] mango176 plums-english100 kiwi-fruit64 apple59
Starchy: 50.6% [836kcal, 1132g] sweet-potato-boiled386 potato-baked372 jerusalem-artichoke78
Nuts: 2.6% [42kcal, 17g] houmous-reduced-fat42
Totals: [3287g] 1650, 60.0g protein (14.5%), 12.2g fat (6.7%), 325.0g carb (78.8%), 1.11g saturated fat, 59.93g fibre, 0.25g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 8 April 2009 11:43 am |
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Tuesday
Got up at 8am. Immediately went online. Made the 9.30am Pump. Took some weights slightly down. Afterwards Elaine said she believes Saturday classes will be bookable again and suggested I book my place (nice of her) the classes were indeed back so I booked myself and let Kelly know too (Sunday classes still not online I guess they might still be cancelled). Afterwards spent some time on the C# lecture webcasts. Finding it hard to concentrate on them though. Needed TWO naps in the afternoon. Mum spotted some reasonable produce for me in the market (kiwi fruit and spring greens). I've also arranged for her to pick some tins of red kidney beans for me at Sainsbury's (who apparently have not yet matched Tesco's price hike from 14p to 19p).
By 5.25pm, 1,007 calories and 2,249 grams (45 kcal/100g). Got to the gym at 5.45pm but it turns out the 6pm run club only departs around 6.10pm. I've never done this class before so I was afraid I wouldn't be able to complete it on account of having never before ran outside or indeed inside for an hour. I'm a walker or at best a jogger. Kelly was equally unconfident about trying this class so "strength in numbers" meant it was the ideal time to try it! I stuck with Kelly most of the time but I don't think Nina was faster than us. As soon as we left the building we started with a light jog. This I can handle, I thought, and luckily we never significantly changed pace beyond that. I was concerned that I'd get a 'stich' (which I sometimes get in a Combat or Step class when over-exerting myself) but none came. After surviving that we spent almost 2 hours in the pool-side facilities (sauna, jacussi and steam room), meeting other gym characters including a Turkish fellow who explained that his country has a large secular contingent as well a guy who recently switched from another gym to this one in order to cross over from a purely weights routine to doing cardio and classes as well (he was giving me standard stuff about pre-and-post nutrition, high protein etc - nothing I haven't already heard and eventually dismissed). Almost immediately after the jog/run was complete I felt it in my calves (which I guess don't get much of a workout otherwise) despite repeated attempts to stretch them - I hope I'll be able to work out (and indeed walk) tomorrow! Nina is thinking there's something wrong with my food. Possibly she thinks 60g of protein is not enough for me. I think that she thinks I'm starving myself and doesn't realise that my dinner is a 2-hour feast!
9.16pm-11.15pm: 643 calories and 1302 grams (49 kcal/100g). Did I have turkey slices because of Nina and the guy at the sauna, or because I just fancied some? (I'm sure TVP would have also worked out great). After eating turned attention to the weekly MSE (Money Saving Expert) tips. exhausted by 0.10am. Still have lectures 18-23 left to watch.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=587
Shopping: £1 spring greens £1 kiwi. £2
Veg: 22.9% [378kcal, 1516g] carrot-raw104 spring-greens-cabbage-raw66 broccoli-tenderstem-raw53 spinach-raw36 tomato31 spring-onion24 onion-raw19 little-gem-lettuce13 aubergine-boiled12 fennel-raw8 celery-raw7 romaine-lettuce5 cucumber2
Fruit: 36.3% [599kcal, 1211g] mango231 kiwi-fruit138 apple119 plums-english83 banana26 raisin-mix1
Starchy: 31.3% [517kcal, 732g] potato-baked464 jerusalem-artichoke53
Nuts: 6.4% [106kcal, 43g] houmous-reduced-fat106
Animals: 3.0% [50kcal, 48g] turkey-ham-wafer-thin-BernardMatthews50
Totals: [3551g] 1650, 60.1g protein (14.6%), 19.5g fat (10.7%), 308.5g carb (74.8%), 2.81g saturated fat, 65.92g fibre, 0.75g sodium. 50 is 3.0%
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Nir
Senior Administrator
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Posted: 9 April 2009 12:14 pm |
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Wednesday
Got up at 8.30am. Chased up the credit card company and (as I cynically predicted) they did not yet reverse the charges so I have to follow this up again in 2 days time to see if this time they did what they said they would. I then headed out to the gym after munching on some fruit, attending a less than full Step class. Caught up with Carol who has been away from the gym for a while, focusing on her new Karate hobby instead. Home by 11am.
According to the phone bill I received via email today, retrieving my blood test results (including the low Vitamin D level) involved 8 calls to the health centre which altogether cost me £1.96. My new health centre has a normal number and therefore calling it will not cost me as much.
I went downstairs to collect 20 tins of red kidney beans mum was dropping off.
I dug a little deeper into why I wasn't able to get onto the BBC's website (http://www.bbc.co.uk). Rob confirmed he had no problem. I was getting different results using PING and NSLOOKUP. Through Rob and internet articles I learnt of the OpenDNS numbers and various commands new to me: (ipconfig /displaydns ipconfig /flushdns netsh interface ip delete arpcache ). It was suggested I re-installed SP3 (which takes ages and slows your computer down). Rather late in the day (3pm) I realised that the problem was an out-of-date entry in the HOSTS file (which I looked at earlier when adding a new entry but didn't spot the old one!). What a waste of time. Around 5pm I was still re-booting as part of the process of reinstalling service pack 3.
By 5.45pm, 1,080 calories and 2,474 grams (44 kcal/100g). I headed out to the gym, this time attempting to participate in a 45 minute Circuits class which involved jogging, sprinting, push-ups, squats, burpies, mountain climbers etc. I initially partnered with a tall guy, getting less nervous as I realised I was fitter than him (and indeed my fitness level wasn't observably lower than anybody else). Nina showed up a little late. (It is funny how despite my regular schedule of over 11 exercise hours a week I still assume I'll be worst at anything I'll try - why not assume I'll be average or even good?). Combat wasn't full. Angela still on the old release; she mentioned an idea of a 24-hour marathon of non-stop Body Combat. After the classes got Nina to fill in forms relating to her being my guina pig in my Gym Instructor exam, chance encounter with Mark who used to be my gym instructor when I was at Courtside gym in late 2006 (one of many people enquiring whether she's my girlfriend). Kelly donated some fruit that she considered iffy but knew I'd eat. We proceeded to the sauna. Kelly wonders whether I'm drinking enough - but I don't think she comprehends just how much water is in my food (today that'll be a high proportion of 3.6 litres, at a guess!). Home by 9.20pm.
9.55pm-midnight: 570 calories and 1187 grams (48 kcal/100g). Spoke with Nash. Crashed by 0.30am - on a day where I never got 'ready' enough to watch a lecture or read a book.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=588
Shopping: 280p red kidney beans. £2.80
Veg: 24.8% [409kcal, 1583g] carrot-raw125 spring-greens-cabbage-raw95 broccoli-tenderstem-raw54 onion-raw32 aubergine-raw20 fennel-raw18 spinach-raw17 tomato15 little-gem-lettuce12 spring-onion9 romaine-lettuce9 celery-raw6
Legumes: 2.8% [46kcal, 14g] TVP-dried46
Fruit: 40.3% [665kcal, 1404g] kiwi-fruit239 mango117 pear-funsize-tesco104 plums-english79 banana65 apple60
Starchy: 27.6% [455kcal, 638g] potato-baked413 jerusalem-artichoke41
Nuts: 4.5% [75kcal, 23g] houmous-reduced-fat39 peanuts-salted20 linseed16
Totals: [3661g] 1650, 60.1g protein (14.6%), 17.3g fat (9.5%), 313.4g carb (76.0%), 2.37g saturated fat, 72.19g fibre, 0.21g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 10 April 2009 12:43 pm |
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Thursday
Arguably woke up at 8am but took half an hour to actually get up. Made Body Balance. The plan was for Kelly and daughters to go for a swim so I looked for her but presumably those plans changed as I didn't find her. I now have a medical examination by 'medical services' in 3 weeks which may radically affect my overall situation. Rob was signing on and afterwards we went to The Slug and Lettuce where he had a couple of pints and we chatted (including getting there and back about 2 hours of my afternoon - first time I've seen him in almost 4 weeks). I then had less than 1.5 hours before the gym. This used to stress me a lot more when I placed arbitrary limits on the weight of food I ate for my last meal, now just a distant memory. It is funny how ideas seem like a good idea at the time but ultimately don't work out. I'm still paying for that zig-zag-to-build-muscle idea, about 2-3lb to lose before I get back to BMI 20. I'm currently eating 1650 calories. At a different time I swore I'd never eat less than 1800. Who knows maybe in the future I'll be regretting the calorie level I'm eating now. Hindsight is always 20-20. By 5.05pm, 1,041 calories and 1,864 grams (56 kcal/100g).
At the gym I set up a bar for the pump class before Step started and a member said pump wasn't on because Sandra was unwell and didn't I get a phone call? Annoyingly no I didn't (also annoyingly had I known in advance I could have done the AM Body Pump class - as it is I now get a rather long rest from Tuesday morning to Saturday morning, that's 4 days!). With nothing replacing Pump Jason did his Aerobics in the main studio, drawing a few people who were planning to do Pump (including myself, Nina and Emma). I guess Aerobics isn't all bad if I don't do it every week, he's even added a couple of moves since last time. I then 'cracked open' a book (about self esteem) whilst Nina was doing an Abs class and we then went to the sauna (unusually also swum a few lengths); Louise noticed that although my phone number is shown correctly on one screen it is wrong on another, no wonder the gym never calls me for cancelled classes - but can anything be done about this?
9.18pm-0.08am: 609 calories and 1419 grams (43 kcal/100g). Less calories available but still wanted to eat so evening food was less calorie dense (and almost 3 hours of eating). In a bid to avoid those lectures I did 'online housekeeping' including visiting Lyle McDonald's forum and gathering more CPH diaries to read (cportwine and onceupon-a-thingirl). My eyes gave up at 0.33am so that was that.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=589
Shopping: 30p courgettes. £0.30
Veg: 15.6% [257kcal, 1078g] carrot-raw107 tomato38 spinach-raw26 broccoli-tenderstem-raw24 onion-raw20 aubergine-boiled15 spring-greens-cabbage-raw13 celery-raw10 fennel-raw6
Legumes: 13.3% [220kcal, 209g] red-kidney-beans-basics185 TVP-dried35
Fruit: 33.7% [557kcal, 1118g] mango309 kiwi-fruit108 plums-english81 apple59
Starchy: 32.0% [528kcal, 841g] potato-baked391 jerusalem-artichoke137
Nuts: 5.2% [86kcal, 35g] houmous-reduced-fat86
Rubbish: 0.1% [2kcal, 2g] coffee-instant2
Totals: [3283g] 1650, 60.1g protein (14.6%), 14.4g fat (7.8%), 320.1g carb (77.6%), 2.11g saturated fat, 66.05g fibre, 0.52g sodium. 2 is 0.1%
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Nir
Senior Administrator
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Posted: 11 April 2009 01:13 pm |
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Friday
Mum woke me up with a call at 9.15am. I passed the time till 10am. Body Step was full and I didn't get the kind of step I wanted but Sam was nice enough to swap with me so I could go high (before the class she was talking about freestyle step which she is now teaching, getting ideas from Jason and purchasing choreography too). Jo asked whether anyone was free on a Thursday to support a new body step class in a small gym that has just introduced the program - I would have helped but I don't have a car and the gym is in a village in the middle of nowhere and Jo is unable to take me there. Louise brought 'ice lollies' towards the end of the class and I decided to have one - it worked out about 57 calories. I checked out the Holland and Barrett sale on the way home, their Whey Powder is on sale for £12.50 the best price for a while but I use so little these days that the 1.5 tubs I have will probably expire before I use them.
Restarted with the C# lecture series, from number 18. Wanted a reminder of what a 'Web Service' was and had a bit of a de-tour trying to locate which previous lecture it was located at (ended up watching a lecture about ASP.NET 'web parts' which is irrelevant for me at present). Needed a nap 2-4pm. At 5pm mum delivered shopping from the market (including my favourite, sweet potatos).
Whilst using a knife to cube some uncooked sweet potatos I find myself asking 'Why are my shoulders are acheing this Friday?' - at a guess this will have something to do with the circuits class I did on Wednesday as I didn't do anything else shoulder-related out of the ordinary.
My MP3 player's Play button is acting up and this is beginning to wind me up! Yes it only cost £5 at the market but I have a feeling I am to blame (perhaps taking it into the sauna wasn't a good idea.)
By 7.25pm, 936 calories and 1,863 grams (50 kcal/100g). 8pm-9pm was a good (and easy to get to) AA meeting (our OA meeting cancelled for this week due to Easter), Again not enough chairs for everyone but I arrived early enough to be unaffected. I shared towards the end (about my conception of God / Higher Power). I was going to have some mini easter-eggs that were served there but I went there without a bag and therefore without a mini-scale, took that as a sign that I shouldn't indulge.
9.35pm-0.35am: 714 calories and 1263 (58 kcal/100g). Computer off by 1am but failed to fall asleep till 1.30am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=590
Shopping: £1 iceberg £1 broccoli £1 sweet-potatos. £3.00
Veg: 16.0% [263kcal, 1150g] spinach-raw63 tomato45 broccoli-tenderstem-raw42 spring-greens-cabbage-raw29 aubergine-raw26 carrot-raw22 courgette-raw16 onion-raw15 fennel-raw5
Legumes: 5.7% [94kcal, 29g] TVP-dried94
Fruit: 23.6% [389kcal, 794g] kiwi-fruit195 mango116 plums-english64 banana15
Starchy: 46.3% [764kcal, 1038g] sweet-potato-boiled551 potato-baked120 jerusalem-artichoke93
Nuts: 4.9% [80kcal, 33g] houmous-reduced-fat80
Rubbish: 3.6% [59kcal, 55g] orange-flavour-ice-lolly-Iceland57 coffee-instant2
Totals: [3099g] 1650, 60.0g protein (14.5%), 17.6g fat (9.6%), 312.9g carb (75.8%), 2.96g saturated fat, 58.36g fibre, 0.25g sodium. 59 is 3.6%
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Nir
Senior Administrator
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Posted: 12 April 2009 08:55 am |
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Saturday
Alarm woke me up at 7am, snoozed till 7.25am then had a quick breakfast and headed to the gym for a quick shower and sauna. At 8.45am I met Kelly who believing that there was an 8.15am spin class was miffed to have turned up an hour too early instead of catching up with her sleep. Angela in turn was also hinting that she would rather not be there. Angela did tracks 1,2,3 and 5 from Body Combat 39 and 4,6,7,8,9 and 10 from Body Combat 38. For pump I persuaded Kelly to come to the front and be near me - Angela did the brand new pump. Afterwards we said hello to Nina and Jerry who were running on treadmills and then went on our own to the sauna. Kelly once more provided some fruit for me and I was hungry enough to eat some whilst still at the gym. Apparently Emma used to go to the same school as me and was a bully. Afterwards returned a book at the library. Home by 12.30pm.
Snacked and caught up with emails and blogs. At 2.45pm turned my attention the the C# lectures (starting at #21) but was ready for a nap at 3pm - woken up by call from mum around 4.45am. Mum was over with shopping at 6pm (it is true that if it wasn't for her spotting things for me I'd be buying less and letting my stock levels go down - she asked me to tell her if she should stop buying things for me and the answer is 'no, for now'). I don't have particularly large quantities of any one thing but I have decent variety:
VEG broccoli mange-tout cauliflower courgette spring-greens celery cabbage romaine aubergine iceberg little-gem tomato pepper onion carrot
FRUIT clementine kiwi pear apple banana
STARCH jerusalem-artichoke potato
I put some effort putting shopping away but wasn't finished. One of mum's picks were 4 heads of cauliflower for £1 and the outer leaves which I used to ruthlessly chop away and discard now fill up a large shoebox of quality edible material stored in the fridge. By 6.51pm, 1,108 calories and 2,196 grams (50 kcal/100g).
Cycled to AA, reflections meeting, chair was a long share about the reflection - about blame and resentment, one long share, 'time-out', I shared about blame and resentment my take being that it doesn't go away just is more contained and resolved sooner, put things away, someone asked me what I mean about 'time wasting' (that's how I introduce myself).
9.11pm-10.51pm: 542 calories and 991 grams (55 kcal/100g). Eating all done in 1 hour 40 minutes a step in the right direction. Finally finished the original C# lecture series and moved to a lecture from a different collection. Had enough at midnight but then worry about something else (the need for action on a forthcoming mobile phone cashback triple claim) kept me up for ages - eventually I relented turned computer back on to do some research on it, more in the coming days though. Finally got to bed at 1.20am, definitely not my plan.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=591
Shopping: £1 pear £1 cauliflower £1 banana 50p clementine 50p mange-tout 34p pepper £4.34
Veg: 16.7% [276kcal, 1093g] carrot-raw131 pepper-red-pointed-sweet26 broccoli-tenderstem-raw24 aubergine-raw24 onion-raw22 tomato17 courgette-raw16 romaine-lettuce9 celery-raw6
Legumes: 4.7% [78kcal, 24g] TVP-dried78
Fruit: 37.2% [614kcal, 1233g] banana216 pear-funsize-tesco156 kiwi-fruit85 apple61 plums-english58 clementine37
Starchy: 31.2% [514kcal, 739g] sweet-potato-boiled234 potato-baked196 jerusalem-artichoke84
Nuts: 4.1% [67kcal, 27g] houmous-reduced-fat67
Animals: 6.1% [100kcal, 71g] turkey-ham-wafer-thin-BernardMatthews50 liver-lamb-braised50
Rubbish: 0.1% [1kcal, 1g] coffee-instant1
Totals: [3187g] 1650, 60.0g protein (14.5%), 16.0g fat (8.7%), 316.5g carb (76.7%), 2.94g saturated fat, 55.09g fibre, 0.79g sodium. 101 is 6.1%
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majhid
New Member
| Joined: | 31 December 2008 |
| Location: | |
| Posts: | 2 |
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Posted: 13 April 2009 01:35 am |
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  have u got any potatoes u can sell to me
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Nir
Senior Administrator
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Posted: 13 April 2009 12:20 pm |
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Majhid, you must be joking - I asked mum today whether the potato bargains have been repeated as my stock is beginning to run low. She said she saw 4 large potatos for £1 which was such a poor bargain she didn't even mention it to me.
Sunday
Got up after 8am. Online till 9.30am. Left home after 10am, cycling to Bletchley in light rain (and unusually, in silence - aware that my collection of text-to-speech MP3 files was somewhat depleeted). At the AA meeting decided to have a 'Wagon Wheel' (a combination of cookie, marshmallow and chocolate) at a cost of 161 calories and so very much not worth it.  . The chair had a partly undecipherable Irish accent, drinking since 12, in AA since 23 and sober a long time (talked about life still being no picnic even in AA). On the way home cycled with MP3 player on. Both Tesco and ASDA closed due to Easter Sunday. About halfway home mum called and she kept me company until I go back at 1.30pm.
Mindfull of the afternoon plan to run outside and the wheather I looked for and eventually found a long-sleeve T-shirt (not an item of clothing I usually wear. I usually stick to sleevless shirts or a short sleeve T-shirt at a stretch).
Made a point of eating lots of vegetables as a practical response to wasting calories earlier on the Wagon Wheel and took the opportunity to also do general vegetable prep work.
Around 3pm ran out of online catch-up and at 3.30pm also completely ran out of text-to-speech audio so opted for silence. Napped for a while. By 5.10pm, 980 calories and 2,271 grams (43 kcal/100g).
Got to the gym just before 5.30pm, met Kelly and then Nina. We ran to the canal then continued to Willen Lake and finally all the way to 'The Well' (the venue for my Friday night Overeaters Anonymous meeting) - and then all the way back. Took us about 65 minutes in all. We all agreed that we were running a tad slower than on Tuesday. Instead of calves I felt it in my quads, particularly the right one. In the post-run sauna and jacussi I learnt more about Nina's relationship history. Kelly and Nina are plotting to ditch the Sunday classes and go for a run from now on whilst I'm more likely to stick with the classes (though I'll probably do Run Club on Tuesday). Kelly (and husband) obviously have a much higher standard of fruit and vegetable freshness than me. She gave me a handful of baby potatos she was planning to bin. In my home and when refrigerated potatos are stored for weeks and months, not days. There was nothing wrong with those potatos. During the evening I ate about 3 times as many potatos as those given to me highlighting another disparity - they are a family of 4 but I bet I get through my produce more quickly than they do so I cannot pay the extortionate prices charged at the supermarket the way they can. On the way back started on a Gersham College audio lecture.
8.37pm-10.15pm: 670 calories and 1450 grams (46 kcal/100g). Ended up 9 calories over due to a data entry error that was caught too late. One Wagon Wheel accounted for almost 10% of daily calories and prompted me to eat an unlikely amount (4lb) of raw vegetables. Computer off by 10.50pm.
7-day food shopping totals: 0 + 2 + 2.80 + 0.30 + 3 + 4.34 + 0 = £12.44
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=592
Veg: 30.2% [501kcal, 1899g] carrot-raw125 cauliflower-raw80 pepper-red-pointed-sweet52 onion-raw45 aubergine-raw37 broccoli-tenderstem-raw35 spring-greens-cabbage-raw30 mange-tout-raw30 tomato25 courgette-raw17 little-gem-lettuce12 romaine-lettuce7 celery-raw7
Legumes: 3.0% [50kcal, 14g] TVP-savoury-dried50
Fruit: 35.7% [593kcal, 1366g] pear-funsize-tesco263 kiwi-fruit135 banana100 clementine94
Starchy: 17.4% [288kcal, 374g] potato-baked288
Nuts: 3.8% [63kcal, 26g] houmous-reduced-fat63
Rubbish: 9.9% [164kcal, 42g] wagon-wheel-jammie161 coffee-instant3
Totals: [3721g] 1659, 60.9g protein (14.7%), 21.1g fat (11.5%), 306.4g carb (73.9%), 1.84g saturated fat, 71.50g fibre, 0.20g sodium. 164 is 9.9%
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Nir
Senior Administrator
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Posted: 14 April 2009 08:20 am |
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Monday - Easter Bank Holiday
Got up late - at 11am! (12 hours of sleep with 2 mid-sleep interruptions). My produce stocks were low enough for me to to be able to turn off the small fridge and save on electricity. I called Nash to make arrangements for the afternoon. By 3.15pm I was done with emails and blogs, Lyle's forum and collecting CPH diaries (CrimsonAnimus, sweet kisses). By 4.30pm, 926 calories and 2,039 grams (45 kcal/100g).
Nash picked me up in his car at 4.50pm. We parked opposite the gym, he filled in a medical release form and we then killed 10 minutes trying out dumbell bench press in the freeweights area. Shey too advantage of the reduced schedule and we used the large studio for Jam. I introduced Nash, bigging him up as a salsa dancer. He was somewhat hopeless at Body Jam but it is all relative, a woman he knows (he works with her husband) left the class halfway through. Despite being fully booked on the computer Combat was only at two-thirds capacity. Some of my attention was with a pink-top girl who I've not seen before who 'knew what she was doing' in terms of combat moves. Obviously a visitor as she and her mate (boyfriend, presumably) were loud (Kia) which is unusual for Shey's class. We finally did track 8 which we usually skip and Shey said she was relying on me to remember the choreography. Afterwards another brief bought of dumbell press and then some swimming, sauna and jacussi. I spoke with a blonde girl I've seen earlier in the week at the sauna, it is funny how quickly and easily s stern silence can be broken. We got kicked out just before 8pm, squeezing a shower before driving away.
9.14pm-10.57pm: 724 calories and 1475 grams (49 kcal/100g). Bedtime close to midnight. Spent some time on Microsoft's Visual Studio portal (but probably not as much as I should)
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=593
Veg: 25.5% [421kcal, 1535g] carrot-raw219 cauliflower-raw62 aubergine-raw27 broccoli-tenderstem-raw27 spring-greens-cabbage-raw18 courgette-raw17 onion-raw17 tomato15 iceberg-lettuce12 celery-raw7
Legumes: 0.0% [kcal, 0g] TVP-dried0
Fruit: 31.7% [523kcal, 1167g] pear-funsize-tesco199 kiwi-fruit107 banana98 apple62 clementine57
Starchy: 30.4% [501kcal, 721g] potato-baked440 jerusalem-artichoke61
Nuts: 6.3% [104kcal, 42g] houmous-reduced-fat104
Animals: 6.1% [100kcal, 48g] liver-lamb-braised50 herring-grilled50
Totals: [3514g] 1650, 60.0g protein (14.5%), 21.5g fat (11.7%), 304.2g carb (73.7%), 2.78g saturated fat, 61.67g fibre, 0.28g sodium. 100 is 6.1%
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Nir
Senior Administrator
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Posted: 15 April 2009 12:08 pm |
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Tuesday
Got up at 7.15am (after an hour of self-snoozing with worry that I'll miss body pump). Online session followed by body pump, said hi to Kelly on way home. Actually nice and sunny on the cycle ride home. Moments after I got home mum arrived with spinach from the allotment and some surplus courgettes and a cucumber.
Made a call to check the cashback procedure (60 day window from bill date, no voucher required, photocopies acceptable, one claim per envelope, same address as previously). Mum called to say a 25 kilo sack of potatos could be had for £5. She wheeled it over to mine and I hugged it and slowly carried it up 2 flights of stairs. With the shelves removed it now occupies my entire small fridge which I've reconnected to the mains.
Listened to my hypno CD. I'm certainly not following some of what it says such as only eating when hungry - I eat out of boredom and due to cravings. Although I want to lose a bit of fat the stated aim of 'lose weight' grates on me, and as for 'being motivated to do more exercise' - I think I do enough. Certainly listening to it was a mental challenge. Maybe I should be aiming to only eat when hungry.
Planned to enjoy the sunny day and try to meet Kelly for lunch and in fact started getting dressed but suspended my plans as Majhid arrived with 83-year-old grandad in toe. This occupied me 1.15pm-2.45pm - we researched savings accounts online and visited branches of Nationwide and Coventry Building Society. When grandad gone we had another online session importing a book from the USA and I felt generous enough to sell some of my newly acquired potatos on to Majhid so he can enjoy the 20p/kilo price without buying in bulk.
I squandered the next couple of hours. I wasn't 'in the mood' for lectures. Read my book for a bit then headed to the gym. By 5.30pm, 815 calories and 1,980 grams (41 kcal/100g). Nina joined me for Run Club which involved some 'hill training' (which I wasn't taking too seriously - still feeling 'entitled' to take things easy as am afraid of tiring myself out or injuring myself but hopefully I'll be more daring next week). This was my 3rd outdoor running outing in 8 days and with noticably reduced pain arifacts during or after so I think next week I'll be able to handle Body Pump directly afterwards (possibly with reduced weight for squats). As it was I said hi to Kelly then let her do Pump while I met Nina for sauna. After Pump, Kelly joined us at the poolside and the new guy that Nina is interested in showed up so we gave her some space.
9.31pm-0.16am: 835 calories and 1687 grams (50 kcal/100g). Computer off 0.20am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=594
Shopping: £5 potatos. £5.00
Veg: 29.0% [478kcal, 1852g] carrot-raw157 mange-tout-raw64 cauliflower-raw64 courgette-raw45 tomato35 spinach-raw32 broccoli-tenderstem-raw29 iceberg-lettuce26 cabbage-raw19 cucumber9
Fruit: 28.7% [474kcal, 933g] banana152 clementine116 kiwi-fruit107 apple61 pear-funsize-tesco39
Starchy: 37.4% [618kcal, 849g] potato-baked577 jerusalem-artichoke41
Nuts: 4.8% [80kcal, 33g] houmous-reduced-fat80
Totals: [3667g] 1650, 61.9g protein (15.0%), 15.6g fat (8.5%), 315.4g carb (76.5%), 1.46g saturated fat, 57.44g fibre, 0.13g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 16 April 2009 09:40 am |
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Wednesday
Got up at 7.30am. Received a letter about proposed work to upgrade our building to receive digital sattelite and teresterial TV and digital radio - the impact on me will be extra cost (£260 levied over 5 years) and the fitting of connection points inside my very cluttered bedsit which will no doubt cause a lot of inconvenience. A letter will tell me when they'll need access to my flat but from the noise outside it appears building-wide is starting today.
Looked up train times to Victoria (for Kelly) on the computer. Step (my first since Friday due to Easter) was busy with some newbies - made me think of my newbie status at the running discipline. Visited Kelly and shared my recommendation. Online catch-up, hypno CD, prepared large salad, met Kelly for lunch, back home 1.40pm.
The next 2 hours passed "just like that".
I then looked into EA (Emotions Anonymous) and joined some of its email loops. I've made an observation: whatever your problem you will pick a generic solution based on your preference for solutions. For example: 1) a general self-help book 2) a self-help book based on the Cognitive Behavioural Therapy psychology technique 3) a solution based on Neuro Linguistic Programming 4) a hypnosis audio 5) a 12-step fellowship
I registered and then watched a recording of a webcast about childhood obesity available at http://www.CCFN.ca (half before the gym and half afterwards). By 5.43pm, 834 calories and 1,964 grams (42 kcal/100g).
Circuits (Gavin away so covered by Hazel) last time we were often split into 2 groups but lots of people doing the same thing on this ocassion we were all on different stations. It was an effective workout - my face was dripping with sweat which generally is unusual for me. Angela - Body Combat 39 all the way through (I corrected her on track 7 - MuTi). At least 5 newbies and there were more than 30 of us at the beginning (but I didn't push to be on stage). By the end I was sweating all over - top and shorts. Kelly had to go but Nina showed up for the sauna. Home by 9.30pm.
9.37pm-11.26pm: 816 calories and 1221 grams (67 kcal/100g).
Wanted to concept new to me called a Microsoft 'virtual lab' which involves remotely operating a computer located at Microsoft - but unfortunately my computer crashed after 20 minutes or so and I took it as my cue to go to sleep (half past midnight).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=595
Veg: 23.9% [394kcal, 1614g] carrot-raw159 tomato62 courgette-raw32 cauliflower-raw32 spring-greens-cabbage-raw29 onion-raw21 spinach-raw19 cabbage-raw14 romaine-lettuce11 cucumber10 celery-raw7
Legumes: 0.2% [4kcal, 1g] TVP-savoury-dried4
Fruit: 33.3% [549kcal, 693g] banana434 apple74 mango41
Starchy: 31.9% [527kcal, 798g] potato-baked428 jerusalem-artichoke99
Nuts: 7.0% [115kcal, 40g] houmous-reduced-fat87 peanuts-salted28
Grain: 0.5% [8kcal, 2g] Muesli-swiss-style-Value8
Animals: 3.0% [50kcal, 34g] chicken-breast-grilled50
Rubbish: 0.2% [3kcal, 3g] coffee-instant3
Totals: [3185g] 1650, 59.0g protein (14.3%), 18.2g fat (9.9%), 312.6g carb (75.8%), 2.20g saturated fat, 45.05g fibre, 0.26g sodium. 53 is 3.2%
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Nir
Senior Administrator
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Posted: 17 April 2009 09:18 am |
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Thursday
Got up at 7.45am. Decided to put the Virtual Labs idea on hold for now. In the morning deliberately held off processing emails and blogs in order to be a bit more useful (drive I don't posesss every day). In order to speed up the process of cooking my 'potato wedges' I now chop the potatos into much larger cubes. This impacts the crispiness (the larger cubes don't get the chance to get as crispy as before - instead they're more chewy - perhaps lower in acrylamides?).
Headed out to Body Balance which owing to Pump (unusually) finishing promptly started with just 3 participants (but 3 or 4 others arrived a little later). Afterwards one of those conversations-at-a-tangent revealed that Jo owns the same hypnosis audio ("I can make you thin" by Paul McKenna) so we were able to discuss our experiences. Then brief chat with Kelly and home by noon.
Spent 2 hours on 'standard' time-wasting and another hour actively looking for more things (including CPH diaries: dmg (who is the newest member of our moderator team) and mollymoo). Nothing left by 3pm. I'm ashamed. Then had a nap and a pre-workout snack. By 5pm ??
832 calories and 1,638 grams (51 kcal/100g).
Got into the gym around 5.20pm and was about to assemble a bar when a girl told me Pump was cancelled (she got a call earlier in the day). I tried approaching both Kieren and Jason about having Jason substitute. However Emma (who got into step a little late) reported that Sandra (who is recovering from a flu) was outside, having decided she was well enough to work. Jason did new step tracks 1,2,3,4,6,8 (they're not new to me but I don't think he teaught them before). I was grateful for the Pump class. Kelly and Nina both showed up. I spent half an hour on a 'sun deck' reading a couple of pages of my book (Kelly went to have a family meal, Nina did abs). Then at the sauna we discovered first hand that Laura (who teaches people how to swim and also instructs Aqua) is one of three internal applicants for the gym's current vacancy of a GC (group class co-oordinator). 2 hours at the poolside facilties is perhaps a tad excessive!
9.32pm-11.52pm: 668 calories and 931 grams (72 kcal/100g). At home I found a loaf of bread mum bought for me and some of it featured for dinner. Whilst at the gym had a 'spontanous' decision to go down to 1500 calories. Whilst I 'logically' want to spend more of my calories on bananas, knowing that they're not filling (for the calories) means I'm reluctant to commit too many calories their way (so I only had 161 calories from bananas yet had 278 from bread!). Today featured 6 cups of decaff! Bedtime was 1am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=596
Shopping: 14p waitrose-wholemeal-farmehouse-batch. £0.14
Veg: 15.4% [231kcal, 962g] broccoli-tenderstem-raw78 spinach-raw40 tomato28 mange-tout-raw26 carrot-raw26 cabbage-boiled13 iceberg-lettuce10 cucumber7 cabbage-raw2
Fruit: 22.9% [343kcal, 570g] apple180 banana161 raisin-mix2
Starchy: 39.1% [587kcal, 878g] potato-baked485 jerusalem-artichoke102
Nuts: 3.7% [56kcal, 19g] houmous-reduced-fat39 peanuts-salted17
Grain: 18.5% [278kcal, 134g] waitrose-wholemeal-farmehouse-batch278
Rubbish: 0.4% [6kcal, 6g] coffee-instant6
Totals: [2569g] 1500, 60.0g protein (16.0%), 12.3g fat (7.4%), 287.4g carb (76.6%), 1.62g saturated fat, 47.55g fibre, 0.60g sodium. 6 is 0.4%
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Nir
Senior Administrator
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Posted: 18 April 2009 07:54 am |
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Friday
Got up at 9am. Felt useful and watched a couple of 'C# how to' videos. Got a call back from 'the psychology department' at Wolverton confirming I'm on the waiting list and will probably be seen mid-May. Then over to the gym - track 3 of body step calls for walking around the step 'like a rock star' to the music ("walk this way...") and Jo memorably fell from the stage (which is 2 feet high) down to the space between my step and the stage! Luckily she wasn't injured and after a few seconds of 'dead time' we continued with the same song. Afterwards I proceeded to the library (for photocopying) and the post office, eager to get the cashback claim off my 'to do' list even though I was hardly battling to meet a deadline.
As soon as I was back home (around 12.30pm) mum wanted help upgrading AVG to version 8.5 as apparently version 8 would stop working in less than 2 weeks. As ever AVG were using the opportunity to try to con people into paying for a version they did not need. Being unable to navigate the AVG website to a page about the free version I had to apply logic, specifically go to Google and type 'free AVG' which yielded the right page. I also needed to apply the same upgrade so it wasn't a complete waste of my time. I also got the chance to chat to my sister today (not the one celebrating her 29th birthday today - the other one).
As ever, there was a definite time-wasting session there in the afternoon featuring the old culprits of online-catchup, the unnecessary non-stop munching of fantastically healthy low-calorie foods and a mind-numbing audio track to keep me pacified, with brief video lecture interludes that are dwarfved by the non-useful time. By 5.35pm, 834 calories and 1,734 grams (48 kcal/100g).
Mum came over, sold on some spinach from the allotment and we drove over to the allotment, changing over to dad's car and continuing on to OA where I had over half an hour to kill before the meeting so I did a fair bit of setting up. There were 8 of us including a newcomer and an old timer of over 20 years who has been in relapse for over 4 years. It was a good meeting. I shared about discovering EA but thinking it might not be any more useful to me given that I'm already in OA. I got a lift to AA where the reading was pages 3-6 (part of Bill's story) which I directly related to my time-wasting, something I let myself do on a daily basis and am powerless over. For the 3rd week in a row the meeting was very busy (I think I counted 40). I took the symbolic act of not listening to the MP3 player on my walk home. I've been back and forth over this same ground for many months now. Got back home at 9.15pm.
Initially I resolved to not eat anything unless I was hungry. Then decided it wouldn't be a bad thing if I cooked some potato cubes. 10 minutes later I had to throw away a bunch of burnt cubes (really annnoying - a waste of half a large potato just because I put them in for too long). By 10pm I finally started looking at mini-lectures but not long after I back-tracked on my 'eat when hungry' commitment. 10.13pm-0.05am: 666 calories and 823 grams (81 kcal/100g). By 0.25am I had enough.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=597
Shopping: £1 spinach. £1
Veg: 20.4% [306kcal, 1173g] carrot-raw81 onion-raw38 broccoli-tenderstem-raw37 cauliflower-raw33 courgette-raw31 spring-greens-cabbage-raw29 tomato23 spinach-raw16 romaine-lettuce12 celery-raw7
Legumes: 3.0% [46kcal, 13g] TVP-savoury-dried46
Fruit: 21.7% [326kcal, 427g] banana245 apple59 mango21
Starchy: 40.3% [604kcal, 842g] potato-baked553 jerusalem-artichoke50
Nuts: 4.0% [59kcal, 22g] houmous-reduced-fat40 cocoa-powder20
Grain: 10.3% [154kcal, 74g] waitrose-wholemeal-farmehouse-batch154
Rubbish: 0.4% [6kcal, 6g] coffee-instant6
Totals: [2557g] 1500, 60.7g protein (16.2%), 12.7g fat (7.6%), 285.6g carb (76.2%), 2.15g saturated fat, 43.70g fibre, 0.51g sodium. 6 is 0.4%
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Nir
Senior Administrator
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Posted: 19 April 2009 06:14 am |
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Saturday
Got up at 6am. On this page http://msdn.microsoft.com/en-us/vcsharp/bb798022.aspx?wt.slv=topsectionimg I'm done with the "Windows Forms Control Series" and started the WPF series (below). Had breakfast and headed out to the gym.
On her first attempt at an 8.15am spin class Angela drew about 7 people (I wasn't one of them). I enjoyed Combat and Pump (by the looks of things Louise and Elaine are great friends, who would have thought). Had the MP3 player in my ears as I was cycling home. Briefly saw Kelly (with her students who work at the weekends). Home around 11.30am. Turned attention to food, then also to videos ( another resource located: http://windowsclient.net/learn/videos.aspx ). 1.20pm-3pm nap. Mum came over with some shopping and then again with another sack of potatos (decided I'd feel safer with another 25 kilos - haven't yet started eating the first sack but making great headway with all the older ones; over 5 days that makes 50 kilos or 110lb of potatos). Brushed away all the sand and took down all the recycling. Mum then managed to also score 2 large bags of cauliflower leaves for absolutely nothing!
From after 5 till after 6 there was over an hour of time-wasting. One of the charcteristics of low self esteem is to beat oneself up about failures. If I conqour my time-wasting, what would my life look like? Will it be complete abstinence as is the case for the alcoholic, or would it look like a compromise? I was certainly grateful for it to have been contained to roughly an hour and not be an entire day but I still felt uneasy. I felt better about myself after I watched some more short instructional videos. By 7pm, 931 calories and 1,832 grams (51 kcal/100g).
I did not use the MP3 player on the way to AA or on the way back. Got there 15 minutes before meeting start time. The chair was themed around dishonesty and some shares were about being dishonest with oneself (DENIAL - don't even know I am lying) but some of the dishonesty I acknowledge is of the more straightforward variety (for example owing money to an old landlord). I tell myself it doesn't matter because it is all to corporations and institutions not people, but it affects me directly as it is a barrier preventing me from embarking on the 12-step program. These last few days I've been more aware of how powerless I am over my time-wasting. Also I don't know where low self-esteem fits in. Is it something I am powerless over? Is it a character defect? I don't know. I found many shares useful. I took the easy way out and skipped sharing at AA (2nd day running) but my voice was heard as I read the promises at the end. Afterwards I personally thanked someone who talked about how keeping busy is not preferable to the serenity obtained form 'doing nothing', very appropriate to me. Home by 9.15pm.
9.35pm-midnight: 569 calories and 769 grams (74 kcal/100g).
Yet another change of direction, now decided to follow a particular series of videos - 'Forms over Data Video Series' which at least appears to have some structure, even if it's in VB (not C#). It is about working with SQL Server and Windows Forms which I think is the right direction just for now, before I go off and learn about LINQ and WPF.
Always more ambitious with my potato eating plans end up eating less. For example today 684 grams (1.5lb) may seem like a lot but my 1500 calorie allowance could accomodate as as many as 1757 grams of potatos on a very potato-heavy day - maybe tomorrow? Bedtime just before 1am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=598
Shopping: £5 potatos £1 chineese-leaf 50p onions 33p cucumber. £6.83
Veg: 22.9% [343kcal, 1249g] broccoli-tenderstem-raw95 carrot-raw69 cauliflower-raw69 courgette-raw65 cabbage-raw26 spinach-raw19 celery-raw1
Fruit: 19.4% [291kcal, 395g] banana176 mango66 apple41 goji-berries-sun-dried8
Starchy: 39.4% [591kcal, 840g] potato-baked527 jerusalem-artichoke64
Nuts: 11.2% [168kcal, 62g] houmous-reduced-fat140 sunflower-seed-hulled-Js16 peanuts-salted12
Grain: 6.8% [101kcal, 49g] waitrose-wholemeal-farmhouse-batch101
Rubbish: 0.4% [6kcal, 6g] coffee-instant6
Totals: [2601g] 1500, 65.3g protein (17.4%), 20.2g fat (12.1%), 264.1g carb (70.4%), 2.23g saturated fat, 47.77g fibre, 0.45g sodium. 6 is 0.4%
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Nir
Senior Administrator
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Posted: 20 April 2009 07:54 am |
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Sunday
Woke up at 5.15am and was generally useful till 7am. Went back to sleep till 10am. Prayed aloud to be useful and decided to skip the AA meeting and generally stuck with it. Initially continued with the 'Forms over Data Video Series' though on video 15 of 17 decided I needed to research background information on data binding to have a better handle on the video's subject matter ( http://msdn.microsoft.com/en-us/library/ef2xyb33.aspx )
Later in the afternoon thought about the possible need to rebuild my laptop to make it usable again (especially if I want Visual Studio 2008 installed on it) - I wouldn't wipe it before having my calorie counting application functional on my backup PC yet now that my router had packed up I have no way to network the two - so I asked Nash for a spare router and had a longish update of his eventful week off work.
I decided to cast my 'reading net' wider ( Creating Client Data Applications - http://msdn.microsoft.com/en-us/library/h0y4a0f6.aspx ). Just before the gym outing met mum downstairs and collected some shopping. By 5pm, 850 calories and 1,596 grams (53 kcal/100g).
At the gym brief chat with Kelly before her run, also spoke to general manager Susie about my issue (no phone calls when classes are cancelled). Jason's classes were a bit miserable part of me wondered whether I'd have had more fun running with Kelly and Nina. Not being allowed to Cue as it evidently upsets Jason does wind me up. Step didn't feel like too effective a workout but pump was hard (I keep wondering whether my workout is affected by calories - low at 1500).
Packed weights quickly to make sauna by 7.20pm and hear Kelly and Nina's encounter with Ryan (on a bike) on their way to the lake. Disagreed with Ryan on protein levels at the sauna. I was unable to reason with him. I was trying to get basic concepts across: the advice dispensed to body builders is to optimise performance or aestetics, not necessarily to maximise long-term health (a simple concept to grasp, I would have thought). Meanwhile it appears Nina and Kelly were talking about to a member we know who suspects his teenage daughter is anorexic or will become one.
8.31pm-10.55pm: 650 calories and 1585 grams (41 kcal/100g), including 919g (2lb) of pears.
Found a recent Dr Fuhrman interview at http://www.modavox.com/voiceamerica/vepisode.aspx?aid=36330 When I got home decided to do an online catch-up blast. I'm not sure when it started I think it was after 9pm. Once I was done with blogs and emails I was actively looking for it not to end so deliberately caught up with 3 other forums (at CPH this involved grabbing the recently-completed pages of Zenobia, Terabyte and dsalmon. At 11pm I was done with this 'trip round the houses' (and also finished with food, which was accelerated due to the availability of pears from shopping earlier) and abruptly paused the Fuhrman interview and went back to reading. Logically I know that batching my catch-up on the 3 forums I follow makes me more efficient and I was just looking for excuses not to get back to the reading task. I read from 11pm, in bed at midnight.
I've been doing computer-based calorie counting (including macronutrient tracking) for the last 597 days (starting August 31st 2007) - so Wednesday will be day 600. (I've been abstaining from binge-eating about 6 months prior to this, last binge February 13th 2007.)
7-day food shopping totals: 0 + 5 + 0 + 0.14 + 1 + 6.83 + 2 = £14.97
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=599
Shopping: £1 broccoli £1 pear. £2
Veg: 24.7% [370kcal, 1226g] cauliflower-raw137 carrot-raw105 broccolitenderstem-raw66 courgette-raw45 spinach-raw17
Legumes: 0.5% [8kcal, 2g] TVP-dried8
Fruit: 26.4% [395kcal, 999g] pear-funsize-tesco331 banana47 mango17
Starchy: 44.2% [663kcal, 933g] potato-baked601 jerusalem-artichoke63
Nuts: 3.9% [58kcal, 16g] linseed41 houmous-reduced-fat17
Rubbish: 0.3% [5kcal, 5g] coffee-instant5
Totals: [3181g] 1500, 60.0g protein (16.0%), 13.2g fat (7.9%), 285.1g carb (76.0%), 0.86g saturated fat, 57.95g fibre, 0.04g sodium. 5 is 0.3%
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Nir
Senior Administrator
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Posted: 21 April 2009 01:53 pm |
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Monday
Got up at 6am and accepted a slightly higher weigh-in at 56kg so I could start munching on pears. In fact the day's eating started with 5 pears (thus I've eating my £1 of pears from yesterday in a span of about 12 hours). At that point calories were around 250 and protein was at 5% so I had to "repent" by constructing a large salad bowl of cauliflower leaves, purple stem broccoli and spinach leaves (all raw) in order to vaguely follow Tom Venuto's adage that protein is part of every meal and macronutrient ratios are to be roughly the same throughout the day. 60g of protein at 1500 calories translates to 16% of calories from protein.
Spammers on our forums are rather easy to spot but I've been looking at more sophisticated abuse, including one poster who over 8 months posted 30 scientific-looking articles which were veiled excuses to promote a chinese-based website trading chemicals. Other tricks include using images: these are either visible (usually smileys) or sometimes invisible images - the user will try to maximise the links so there will be a bunch of meaningless one-liners. To be honest I am not sure what the purpose is - I think it is designed to optimise search engine rank. How dare they demean our forum in such a way? I'm going to take a less forgiving approach from this point onwards. Needless to say that wasted my time for quite a bit - till almost 8am, in fact.
I then head a really long chunk of useful time. Study topic for the day was'LINQ' (language-integrated queries). I watched videos and read MSDN articles. I find it interesting that I can't stick with one topic for very long. I think the web-based resources I use lend themselves to that. When I read a book I tend to read it from beginning to end. Reminds me of the time (2-3 years ago, how time flies) when I was researching nutrition and exercise on the web, hoping from one site to the the next.
2pm-3.25pm online session: blogs, emails, re-fill MP3 player. That last one was an add-on task for 20 minutes - just because once I start I find it difficult to stop. I did then go back to being useful and decided to scrap the 'Body Jam' class as my Monday workouts are long enough anyhow. Indeed it is only when I spend most of my time not useful that I actively seek to extend my time at the gym (still less than useful but takes me away from my miserable self). By 5.35pm, 1,018 calories and 1,943 grams (52 kcal/100g).
Combat with Shey. The loud guy who 'Kia' was there again (but his girlfriend was absent). It was quite busy perhaps 35 in the class, Shey turned a blind eye. Up till now knowing the choreography meant I was tense, making sure I remembered it and wanting to pre-queue it. Yet on this ocassion I really relaxed into it. Shey went wrong in the warm-up and I let her get away with it (a sign of recovery for me). For Step I was slightly weary of Kim who made a fuss of my pre-queueing when I last saw her 2 weeks ago. She did pick up on this at some point she asked 'are you afraid of me?' either she changed her attitude or perhaps wasn't really all that bothered in the first place. I did some pre-queuing. It adds an extra dimension to my workout - I'm not just working out physically but my brain is doing something, I don't want that part of the workout to be taken away from me. I know it is a bit OCPD but there's no denying it. Kim went somewhat wrong (notably in the warmup) others are very forgiving or just haven't memorised it, I consider it a real victory when I don't make a fuss and let it go. Kim told us that when Jo fell off the stage (see Friday morning) she did actually hurt herself.
8.25pm-9.50pm: 510 calories and 790 grams (65 kcal/100g). Went over by 28 calories due to minor data entry error. Let myself have an 'easy hour' but was then useful for a time. Early bedtime though, 11pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=600
Veg: 18.8% [287kcal, 984g] cauliflower-raw90 broccoli-tenderstem-raw72 spinach-raw55 carrot-raw40 broccoli-boiled22 iceberg-lettuce8
Fruit: 27.9% [427kcal, 883g] pear-funsize-tesco237 banana153 mango36
Starchy: 39.1% [598kcal, 776g] potato-baked598
Nuts: 7.5% [115kcal, 38g] houmous-reduced-fat72 linseed25 peanuts-salted18
Grain: 6.4% [97kcal, 47g] waitrose-wholemeal-farmhouse-batch97
Rubbish: 0.3% [5kcal, 5g] coffee-instant5
Totals: [2733g] 1528, 61.5g protein (16.1%), 17.5g fat (10.3%), 281.2g carb (73.6%), 1.68g saturated fat, 55.96g fibre, 0.31g sodium. 5 is 0.3%
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Nancy_in_GA
Senior Member
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Posted: 22 April 2009 05:02 am |
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After the Spring Challenge is over, maybe you should start a No-More-Wasting-Time challenge. I would join. 
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Nir
Senior Administrator
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Posted: 22 April 2009 08:26 am |
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I definitely need something in that area!
Tuesday
7.30am start. The original plan was to test whether I can do pump after running but an early text from Kelly to say she was doing pump in the morning and after my sorry experience doing it on my own on Sunday I decided to re-arrange my day so I have company. It means I'll have to do my college printing after counselling not beforehand, and leaving the run-club-followed-by-pump experiment for another week. Yet it allows me to really push myself at run club should I chose to (and apparently Kelly and Nina were running faster so perhaps that's a good idea if I don't wish to be left behind).
The initial online session involved me coming up with diagnostic tools to spot sneaky CPH forum users who are using image links in order to generate extra hits for websites in order to boost their website's performance in search engines. I ended up with a system that disregards images from certain websites (photobucket, tickerfatcory etc.), disregards users with more than 40 posts, and disregards any other user (who has posted less than 40 times, who has linked to an external image) but only if I manually approved them. By the end of the afternoon the list of non-spammers numbered 106. I'm now in a position that makes it easy to spot the sneaky users.
Kelly and I both arrived nearly at the last minute. We did some counting (audience participation). Later she would report that in the changing rooms after the class Elaine (who features in this diary) asked her if we (Kelly and I) were "an item". (I guess as far as rumours go I prefer it to the one where I'm gay, though curiously both rumours imply that I'm not available :-) )
I cycle on to college - very sunny (sunny for a while but I don't usually take advantage!), also chance meeting with another cyclist from gym course
counselling - overview session (related to next week's asessment). I was then in the computer room for an hour doing some printing, including maps of Aylesbury (different zoom levels, with and without satelight images). I cycled back and was home by 1.30pm.
Food was my first focus, having been separated from it for 4.5 hours. I then continued with my image-hunting project (as above). At 3pm went out to meet mum who has been given a large cardboard box of cauliflower leaves. She wanted to keep a lot of them but I went away with 2 shopping bags' full and to be fair with those my fridge is currently full, I have no space for any more unless I chose to keep some potatos out of the fridge.
By 5.45pm, 658 calories and 1,137 grams (58 kcal/100g). I headed out to the gym. At reception met Kelly and then Nina. For run club we were to jog to willen lake. We started at the back of the pack but somehow ended up in the front. When we got there a few brave souls decided to lap the lake but we were happy to follow the instructions and just lap the small hill by the lake. So we went further out than the previous 2 times but with Angela resting for her marathon (on Sunday) it might have been an easier one. It certainly felt easier (though I hope that my body is adapting to it as well). An hour at the sauna and home by 8.15pm.
8.20pm-11.40pm: 842 calories and 1189 grams (71 kcal/100g). At 2326 grams (5.1lb) this was my lightest food day for 3 months. What made January 18th an even-lighter day? At that point I was still restricting the weight of my evening meal and I only got up to 1.4 kilos up to that point with a short eating window due to being out in the morning and afternoon. I guess a parallel story today I was out for a while but also busy later. Of course for almost anybody else 2326 grams is a heavy day.
Online session till 1.30am. Never did any reading or lecture watching today!
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=601
Veg: 20.5% [308kcal, 982g] cauliflower-raw149 spinach-raw74 carrot-raw56 broccoli-tenderstem-raw28
Fruit: 23.7% [355kcal, 437g] banana265 mango90
Starchy: 43.1% [646kcal, 839g] potato-baked646
Nuts: 9.4% [141kcal, 42g] linseed63 houmous-reduced-fat62 peanuts-salted16
Grain: 3.0% [45kcal, 22g] waitrose-wholemeal-farmhouse-batch45
Rubbish: 0.3% [5kcal, 5g] coffee-instant5
Totals: [2326g] 1500, 60.3g protein (16.1%), 20.4g fat (12.3%), 268.7g carb (71.7%), 2.00g saturated fat, 43.43g fibre, 0.20g sodium. 5 is 0.3%
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Nir
Senior Administrator
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Posted: 23 April 2009 09:04 am |
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Wednesday
Got up at 8.20am and almost squeezed an hour of online session before heading to the gym. Got there at 9.25am as two girls new to the gym were directed by a receptionist towards the step class. I helped them find it and then pointed out they can't just claim someone else's step they have to get their own. One turned out to already be a proficient exerciser whilst the other was less fit and less co-ordinated (and less dressed for it). Class was almost full. Unusually gym provided a crate of complimentary bottled water and I gulped throught the 500ml in no time leaving my water bottle largely undrunk perhaps preferring the water simply for being chilled. Louise confirmed that Laura (the person I vaguely know who instructs aqua classes) got the GC (group exercise co-ordinator) job. Was going to talk to Kelly but one of her bosses stood next to her so I walked off. Home before 11am.
Some food observations: I'm swaying towards spicing many things (cut up raw veggies, cooked starchy etc.) with curry powder. Also, guilt about not getting my EFAs is getting to me and I'm making more of an effort to eat my flax seeds (listed as 'linseed' in my food logs). To get the most out of those calories I try to eat them half a teaspoon at a time and really chew those seeds with my teeth (because I don't grind them).
Around 1.20pm I got 10 minutes of sun (was hoping to see Kelly for lunch but she had to wait for a customer). At At 2.30pm, mum came over with some fruit she bought yesterday at ASDA and suggested I tried ASDA tonight on my way to Bletchley. By 3.12pm done with food storage (and eating novel items) caught up online and (finally after a 2 day break) was back to reading, for a bit. By 4.30pm, 715 calories and 1,741 grams (41 kcal/100g).
Cycled south in sunny weather with my jacket stuffed in the racksack. Was at ASDA by 4.50pm but the tip mum received was inaccurate as reductions were done a long time earlier (I still picked up one item, cut up butternut squash and sweet potatos. I also got toilet paper). Got to college by 5.10pm and printed some calorie-related stuff at the library. Then chatted to a fellow student (and also gym employee Mark who it turns out is now a member at my gym, and it turns out one of the many fans of my friend Nina).
At the college session Tom, who had our portfolios for the last 3 weeks and I received mine with a few minor things to correct (e.g. forgot to specify length of rest between sets) so I popped back to library to correct and reprint. By the time I was back most of the students already dispersed home. I was one of 3-4 forcing myself to stick around the gym and revise/practice for a bit (Christine being another of the persistent students). Around 8.20pm left college in chilly weather wearing gloves and thinking that shorts was possibly an unwise choice. At Tesco swede were going for 15p so I filled up my racksack with 10 of those and somehow struggled with the moderate load, arriving home at 9.20pm.
Got sucked into a protracted eating, online catch-up and audio session. 9.38pm-1.40am: 785 calories and 2011 grams (39 kcal/100g). So excessive in both time and food weight. At 11.20pm sister Hadar called for company whilst walking home in busy surroundings. Some of the food I was cooking (e.g. swede) lends itself to long preparation times. I deliberately made the online session longer by looking for more material - for example identifying CPH diaries which recently flowed into a new page (Michelle, AshIdiot, MollyMoo, TrimB, Beth).
When I was all done, at 1.45am, I felt a failure. I certainly wasn't hungry enough to justify eating for 4 hours. The audio experience (which started halfway through cycling home) certainly contributed to the hypnotised daze I occupied for the evening (minus the time I was chatting with my sister).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=602
Shopping: 150p swede 90p pear 60p strawberries 28p peaches 20p sweet-potato-butternut-squash. £3.48
Veg: 22.4% [336kcal, 1350g] cauliflower-raw65 spinach-raw65 broccoli-tenderstem-raw58 carrot-raw47 tomato28 onion-raw23 spring-greens-cabbage-raw16 cucumber10 chinese-leaf-lettuce9 cabbage-raw8 celery-raw6
Legumes: 0.3% [4kcal, 1g] TVP-savoury-dried4
Fruit: 29.2% [438kcal, 1247g] pear-funsize-tesco193 strawberries123 peaches56 banana33 mango28 goji-berries-sun-dried5
Starchy: 37.9% [569kcal, 1098g] potato-baked415 sweet-potato-boiled82 swede-boiled43 butternut-squash-boiled29
Nuts: 6.2% [94kcal, 24g] linseed49 houmous-reduced-fat26 sunflower-seed-hulled-Js10 peanuts-salted9
Grain: 3.6% [54kcal, 26g] waitrose-wholemeal-farmhouse-batch54
Rubbish: 0.3% [5kcal, 5g] coffee-instant5
Totals: [3752g] 1500, 60.0g protein (16.0%), 17.0g fat (10.2%), 276.7g carb (73.8%), 1.25g saturated fat, 62.36g fibre, 0.33g sodium. 5 is 0.3%
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Nir
Senior Administrator
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Posted: 24 April 2009 03:01 pm |
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Thursday
Up at 7.15am. At 7.35am dad dropped off some allotment produce - spinach, chard, jerusalem artichokes. Decided to skip the AM workout. Day started with 'online distractions' (in silence and without food). Eventually done with those and reading (about 'LINQ', and then about C# language features) starting at 10am.
At 12.20pm left for Whetherspoons, meeting Rob and his younger brother Tim. They mentioned a news story (an eating disorders charity wants gym stuff to identify over-exercisers). At 1.30pm Tim went back to work, Rob took a bus to the job centre and I cycled on (tried and failed to find Kelly) - met up with Rob 20 minutes later and headed to Slug'n'Lettuce for more chat. Home by 3.45pm.
Dug in and ate for the next hour or so. By 5pm, 727 calories and 1,623 grams (45 kcal/100g). Body Step with Jason (rather busy, one new member was wearing one Emma's famous shirts). Kelly made it to do Sandra's body pump class (leaving directly afterwards to make family dinner time). For chest bench press Sandra says elbows go no lower than the step (bench) yet she also says the bar comes an inch from the chest and I think these contradict each other. Up till now I have followed the first point even going so far as to do the exercise on a mat on the floor so the elbows literally can't go lower than shoulders. Yet perhaps I should experience the greater range of movement and do it on a bench. It does mean ignoring the first teaching point as my elbows will necessarily go lower. They can't both be right. Back home early - 7.30pm.
Online catch-up till 9.55pm. Audio off at 10.10pm. Food 7.30pm-11.07pm: 773 calories and 1914 grams (40 kcal/100g): another heavy and protracted eating session. (Another hour lost to eating even after audio was off.) Half of total calories were made up of pears (28%) and potatos (22%). Then some reading but eyes shutting 11.40pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=603
Veg: 12.5% [187kcal, 755g] chard-raw34 cauliflower-raw33 okra-raw30 broccoli-tenderstem-raw30 spinach-raw23 carrot-raw15 fennel-raw10 chinese-leaf-lettuce6 spring-greens-cabbage-raw6
Fruit: 35.7% [535kcal, 1562g] pear-funsize-tesco420 strawberries68 peaches47
Starchy: 31.9% [479kcal, 1103g] potato-baked325 jerusalem-artichoke109 swede-boiled46
Nuts: 9.2% [139kcal, 41g] linseed62 houmous-reduced-fat55 cocoa-powder12 peanuts-salted10
Grain: 7.1% [106kcal, 49g] waitrose-wholemeal-farmhouse-batch96 Muesli-swiss-style-Value10
Animals: 3.3% [50kcal, 23g] liver-lamb-braised50
Rubbish: 0.3% [4kcal, 4g] coffee-instant4
Totals: [3537g] 1500, 60.0g protein (16.0%), 20.2g fat (12.1%), 269.5g carb (71.9%), 2.72g saturated fat, 63.12g fibre, 0.80g sodium. 54 is 3.6%
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Nir
Senior Administrator
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Posted: 25 April 2009 06:05 pm |
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Friday
Got up 8.40pm. A brief online session, some food. Left home at 9.40am. Stopped at the market for a £7.50 haircut (feeling a bit guilty about not leaving a tip but I don't think I'm in a better financial position than the employed hairdresser) and on to Body Step (beforehand pregnant Sam was showing off some of the step choreography she is teaching and it looks nice!). On the way home revised aerobic warm-up and curve by saying it out loud without music. Home around noon. I squandered the sunny weather.
6 hours nothing more than a haze. 4-5.30pm was the longest non-eating period. Eating, online and audio featured. Friday is the longest time from a meeting, in this case the one I attended on Saturday night. I was actually stressing myself out. I did no reading or revising. By 6pm, 898 calories and 2,405 grams (37 kcal/100g).
As soon as I got picked up for the OA meeting (around 6.15pm) I knew I was on course to de-stress. Familiar faces. 10 of us at the meeting (2 men 8 women) including a person making their 2nd meeting after about a month away. The reading was about step 6, you have to be willing to have your character defects removed by god, not to remove them yourself. A few OA members in my group are also now 'raw foodies'. Arranged to go clubbing next week (which I pointed out to them could be used to mark my 36th birthday). Someone else gave me a lift back. It was 8.15pm but I decided to sneak into the AA meeting and I was glad I did. The AA and OA meetings are just so different. The AAs take their disease and recovery more seriously or at least it appears that way, they have more of an impact on me. This one numbered 10 women and 25 men, the reading (which I missed) was about a god of your conception and many shares were about a religious upbringing, a rebelion against it and finding a higher power that works for them. I'm selfish and don't want to lose my weeknight workouts but at the same time I 'm wondering whether doing a weeknight meeting would "recharge" my recovery. I don't even bother making a commitment not to time-waste, I just hope my willingness is there. Home by 9.20pm.
10.04pm-10.40pm: 602 calories and 1116 grams (54 kcal/100g). Dinner was over sooner than in previous days. Half of the calories were allocated to the rest of my pears = 816 grams (1.8lb) - protein balanced with TVP. Most of my 'rubbish' calories for the day were from Strawberry-flavour sugar-free jelly. 11pm bedtime.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=604
Veg: 16.8% [252kcal, 995g] carrot-raw49 cauliflower-raw47 spring-greens-cabbage-raw32 broccoli-tenderstem-raw28 onion-raw22 spinach-raw20 chard-raw18 fennel-raw8 cucumber8 iceberg-lettuce8 okra-raw8 celery-raw5
Legumes: 5.3% [80kcal, 23g] TVP-savoury-dried80
Fruit: 32.3% [485kcal, 1291g] pear-funsize-tesco380 mango70 peaches24 strawberries10
Starchy: 29.9% [449kcal, 1130g] potato-baked379 swede-boiled70
Nuts: 10.6% [160kcal, 49g] houmous-reduced-fat77 linseed49 peanuts-salted24 cocoa-powder10
Grain: 3.1% [46kcal, 22g] waitrose-wholemeal-farmhouse-batch46
Rubbish: 1.8% [28kcal, 12g] jelly-strawberry-crystals25 coffee-instant3
Totals: [3521g] 1500, 60.0g protein (16.0%), 20.9g fat (12.5%), 268.0g carb (71.5%), 2.84g saturated fat, 66.02g fibre, 0.66g sodium. 28 is 1.8%
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Nir
Senior Administrator
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Posted: 26 April 2009 07:42 am |
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Saturday
Sleep was particularly distrubed, getting up at 1am, 2am, 4am and 5.30am before finally getting up at 7.45am. Quickly ate and packed for a long day out (including food). Classes were covered by Kelly. She had her excuse (spent much of the night awake supporting her sister who was giving birth). I was looking forward to it being different but equally also was made uncomfortable. Kelly chose to teach a mixture of older combat and pump tracks (probably the ones she feels most comfrotable with). I also suspect that she has not bought or learnt the current releases because she's not teaching regularly). When she tried her hand at a relatively recent one, we the class did a better job of remembering it than her! Not a problem as a one off but I'm certainly keeping Angela in the long term. It is experiences like this that make me nervous about instructing - I hope that if I get the chance and once the ball gets rolling I become better at it!
A snack at 11.15am and was off to Bletchley about 10 minutes later. It stopped raining and it was sunny but also somewhat windy. Nothing worth stopping for at ASDA. I was tired and not putting all my effort into the ride. Originally planned to play the 'curve' music and practice in my head but chose to cycle in silence as I wanted to keep stress at bay, no stimulation required. Got to college at 12.15pm but aerobics room was in use (by table tennis players). Anthony thought my food (raw cauliflower and broccoli) smelt a bit. For the aerobics course we were low on numbers (3 + instructor). Our instructor performed their relaxation and post-stretch on us, it was very nice to experience. We played a 'game' (facing away from each other we got into position according to instructions like "show me a gastronemous stretch") which demonstrated we didn't all pick the same stretches for a given body part. We then each got the chance to practice being an instructor for stretching. May 3rd and May 16th are future dates when I need to be 'exam ready' as I'll get the chance to practice instructing to a group. The other dates (May 23rd and June 6th) are exam dates for the girls so I'll be expected to show up and support them but obviously I'm not expected to take the exam again. There was some paperwork for the girls but I slipped out early at 3.30pm.
On the way home I stopped at Tesco and ASDA (nothing worth having) then also at the bank to get some cash and at Kelly's for a brief chat. I was home by 4.45pm, slowly unpacking and preparing food. At 5.15pm mum came over with broccoli and catheter samples (I've been on 'size 14' for a while, earlier this week I tried size 16 and will shortly try size 18. I was started on size 10 and as a nervous first-time user was resentful that they didn't give me the narrower size 8 but have since chosen to move up from 10 to 12 and then 14 in order to save time and this is another move I'll probably make in that direction)
Time at home quickly degenerated from useful to useless. I slipped into audio (starting with the rest of the free McDougall lecture) but it wasn't about the content, it was about lack of self-respect. I knew the AA meeting would be welcome. By 7pm, 654 calories and 1,630 grams (40 kcal/100g). The Saturday evening meeting was celebrating its first birthday and turnout was larger than the usual crowd. I remember hearing about this meeting and planning to integrate it into my schedule before I ever started going to AA meetings but then the urgency of recovery meant I actually started going to other AA meetings (starting with the Sunday meeting) before this meeting actually started going. The meeting doesn't always get 'the best' chairs but on this ocassion they did get a local 'personality' and I loved the chair and was particularly grateful to have attended. The chair explained how their instinct for self preservation would push away a glass that was within his 'personal space' and I thought this funny as this was the first thing I did when I sat down at the table (push away all the little 'Celebrations' chocolates dotted around me so they were slightly away from reach and not in my direct field of view). After the meeting cake was served and I was going to make an 'emergency exit' but then thought 'no, that shouldn't be a reason'. It is early days for me as far as being comfortable in a meeting-after-the-meeting at AA so I didn't get too much out of it but at least I wasn't stopped by cake. Indeed one person who should know better repeatedly suggested I had some and I just smiled, I didn't want to start anything.
I've been to Bletchley and back, to AA and back, 4 cycle rides (and morning ride to the gym makes 5) without resorting the the MP3 player. I see progress. The time I'm least likely to be respecting myself is when I'm at home and especially but not exclusively when I'm tired.
An idea came to me at the AA meeting which I was keen to action - in a recent re-organisation I came across notes I made when reading a book about 'time management' in 1997 and I wanted to know if the information would be The Answer To My Problems. I located the notes and made time to examine them. On the plus side I found "the pyramid" (survive, secure, belong, achieve, serve) and also a very useful concept for classifying tasks (Is it URGENT? Is it IMPORTANT? -- clearly a lot of what I do is neither and I need to consistently and actively question my priorities) beyond that though the book was evidently a practical manual that refused to acknowledge anything but lack of skill as a reason for failure. I.e. I deliberately waste my time, it is a symptom of my disease rather than a symptom of lack of skill. So to show I had some concept of the skill I learnt I put the notes back rather than spend more time on them at this point.
The counsellor mentioned that some people do an hour-by-hour grid to see where time goes. I pointed out that with my obsessive nature I'm afraid of starting something like this in case I end up entangled in it. It did make me think about the purpose of my text-to-audio process. How important are any of the audios? What about policing the CPH forum how urgent is that? (I had a busy day away from the computer and noticed Zenobia stepped in to remove an item of spam, I don't have to be the only person on the front line).
9.23pm-10.04pm: 846 calories and 596 grams (142 kcal/100g). Last meal was of reasonable duration (much shorter than usual). Also notably lighter and more calorie dense than daytime food. Overall day lighter than typical. 518 (34.5% of daily calories) came from houmous. Bedtime was deliberately early around 10.30pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=605
Shopping: £1 broccoli. £1
Veg: 17.5% [262kcal, 795g] carrot-raw86 cauliflower-raw85 broccoli-tenderstem-raw44 spring-greens-cabbage-raw27 spinach-raw21
Fruit: 16.0% [240kcal, 302g] banana170 mango71
Starchy: 20.6% [309kcal, 862g] potato-baked220 swede-boiled54 jerusalem-artichoke35
Nuts: 40.3% [605kcal, 229g] houmous-reduced-fat518 linseed60 peanuts-salted27
Grain: 3.5% [53kcal, 26g] waitrose-wholemeal-farmhouse-batch53
Rubbish: 2.0% [30kcal, 13g] jelly-strawberry-crystals26 coffee-instant4
Totals: [2226g] 1500, 60.0g protein (16.0%), 50.9g fat (30.5%), 200.5g carb (53.5%), 6.51g saturated fat, 45.12g fibre, 1.06g sodium. 30 is 2.0%Last edited on 12 June 2009 01:24 pm by Nir
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Nir
Senior Administrator
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Posted: 27 April 2009 08:48 am |
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Sunday
Got up at 5.30am. Whilst largely staying away from audio, food and online backlog time nevertheless marched on. I researched the possibility of an AA meeting on Tuesday (to bridge the long gap between from one lot of weekend meeting(s) to the next). The journey is manageable but the meeting is at 8pm so it means doing Body Pump in the morning and then sauna and socialising for no more than 40 minutes after run club. I don't know if I'll do it this week but it is a standby plan for some day.
Tried using the interactive tracker to check up on Angela's performance in the Marathon. She started at 9.46am and finished with a time of 4:02:31 which is slightly worse than what she did last year. I have a break down of her speed for each 5km segments (a marathon is 42km). She starts of at 7.3mph and gradually tapers. In addition to the website there was also a service that sent me a text message when she reached the half-way point and when she completed the race. For contrast, I went for a nap 2-3.30pm.
By 5.05pm, 922 calories and 1,687 grams (55 kcal/100g). Met Kelly and Nina at gym's reception and we ran to willen lake and around both lakes. Walked instead of running for about 200m on the way back. A 'sprint' for the last 100m showed me there was definitely fuel remaining in the tank. I think we ran further than before in an hour (slightly less time than before) and notably I felt no ill effects anywhere on my body. We relaxed in the sauna facilities until they kicked us out. Kelly asked why I didn't use one of my OA buddies as a volunteer for my gym instructor, in the process confusing the OA fellowship with a diet club. Meanwhile news that I'm still at 1500 calories and still hoping for some fat loss (for what other reason would I be creating a deficit?) were less than warmly received. I'm sticking to my guns though, I still want to see 10-12% body fat before I'm "moving on". Home by 8.05pm.
8.07pm-10pm: 578 calories and 928 grams (62 kcal/100g). I believe I'm now finally out of "reduced fat houmous". Over in 2 hours.
There's a "theoretical maximum" of 1.6kg of potatos that I could fit into my 1500 calories whilst eating veggies and hitting my protein target. Today potatos hit around 1.2kg - a "potato heavy" day. My potatos reduce to approx 40% of raw weight in the baking process so about 2.9kg of raw potatos were used up today. With 66% of calories from starchy veggies I guess it is more a McDougall day than a Fuhrman day - but I had a very respectiable amount of raw veggies (1097g = 2.4lb) too. 10.15pm bedtime.
7-day food shopping totals: 0 + 0 + 3.48 + 0 + 0 + 1 + 0 = £4.48
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=606
Veg: 18.8% [283kcal, 1097g] carrot-raw68 broccoli-tenderstem-raw51 spinach-raw44 chard-raw36 cauliflower-raw34 cauliflower-boiled27 fennel-raw10 cabbage-boiled7 cucumber6
Fruit: 5.1% [76kcal, 80g] banana76
Starchy: 66.1% [991kcal, 1383g] potato-baked908 jerusalem-artichoke83
Nuts: 9.6% [144kcal, 48g] houmous-reduced-fat93 linseed42 peanuts-salted8
Rubbish: 0.4% [6kcal, 6g] coffee-instant6
Totals: [2615g] 1500, 60.8g protein (16.2%), 17.2g fat (10.3%), 275.5g carb (73.5%), 1.51g saturated fat, 42.34g fibre, 0.56g sodium. 6 is 0.4%
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Nir
Senior Administrator
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Posted: 28 April 2009 08:32 am |
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Monday
Got up at 8am - evidently needed the sleep. By 9.15am I was 'useful' enough to read about C# - covering Generics, the 'internal' keyword, Application Domains, Assemblies, Security and Deployment. (food breaks throughout.)
At 3pm interrupted by mum who came with spinach from the allotment and produce she originally purchased but is unable to stay on top of. 2 out of 3 of our cashback claims were rejected so I called to sort this out (they were incorrectly rejected). Mum left at 3.30pm but I didn't get back to studying. By 4.30pm, 931 calories and 1,570 grams (59 kcal/100g). At 4.45pm finally back to reading.
At 5.30am left for the gym. Caught the last 10 minutes of Jam. Combat with Shey elevated my spirits (also briefly spoke to the guy who walked out of combat, he thought instructor Kelly was so poor didn't think it was worth staying). Also enjoyed Step with Kim who was gently ribbing me. Although the gym has clearly sign-posted that Step will be cancelled for next Monday which is a bank holiday there was some talk of un-cancelling the class, we shall see. I tried to find out if Angela's threat of taking a week to recover from her marathon meant no run club tomorrow but apparently this is not so, she took a day off, not a week. Home by 8.25pm.
So far I have deliberately let emails accumulate (currently 42). Blog entries are a different matter - they were 54 but I decided to multi-task catching up with radio programs (the BBC iPlayer only keeps these for 7 days) and processing them. Started at 8.45am and an hour had gone before I knew it. Also found it difficult to let go of the radio (eventually got off the ride after 2.5 programs).
Eating was also extended. 8.28pm-10.42pm: 569 calories and 694 grams (82 kcal/100g). Dinner was quite light. Potatos for the day weighed 1355 grams (3lb) and accounted for 69.5% of calories. What can I say, I'm obsessed with potatos. The saving grace (or is it?) is that they take ages to prepare. Otherwise they'd be a problem. I'll never over-eat on raw broccoli. At 11.08pm restarted reading about C# Assemblies but computer off and bedtime 11.20pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=607
Veg: 13.5% [202kcal, 753g] broccoli-tenderstem-raw119 cauliflower-raw33 chard-raw31 spinach-raw12 fennel-raw7
Fruit: 6.3% [94kcal, 98g] banana93 raisin-mix1
Starchy: 69.5% [1043kcal, 1354g] potato-baked1,043
Nuts: 6.6% [100kcal, 26g] houmous-pesto91 linseed8
Grain: 3.7% [55kcal, 27g] waitrose-wholemeal-farmhouse-batch55
Rubbish: 0.4% [6kcal, 6g] coffee-instant6
Totals: [2264g] 1500, 61.5g protein (16.4%), 13.7g fat (8.2%), 282.8g carb (75.4%), 1.13g saturated fat, 42.15g fibre, 0.57g sodium. 6 is 0.4%
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Nir
Senior Administrator
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Posted: 29 April 2009 11:17 am |
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Tuesday
Got up at 7.30am, Had breakfast and also cleared the blog backlog before leaving. Got to the gym early and set up for Pump. Quizzed Jo and Michelle about bench press technique both agreed Sandra's teaching point (an inch from the chest) is wrong and elbows should go no lower than bench as at that point shoulders blades start coming together and back lifts off the flour. Regardless I used a step and my elbows did go slightly lower than shoulders (and I felt the shoulder blades moving!). Jo is covering tonight for Angela who is in Devon so presumably run club will be running but without an instructor. One newbie behind me but another one was turned away (she arrived 5 minutes late). Halfway through we were told there would be a 'surprise' evacuation so it was tense but in the end the evacuation drill was at 10.38pm when I was in the shopping complex and heading out anyhow.
Cycled to college. Described how I felt to the counsellor. Printed a few local maps (one relating getting to an AA meeting, a couple relating to our running routes) and a graph of my weight gain over the last 7 months. I took the risk and played the MP3 player on the cycle ride from college but managed to turn it off upon arrival. Made me feel 'unclean'.
Home at 12.45pm, quickly assembled a huge salad and out to meet Kelly for lunch (she gave me a 'banana chip' - one of the crunchy ones - I remember being upset when I discovered those are fried in vegetable oil!). Mum called to say sacks of potatos were on sale but I'd have to get it myself. You could buy a bag for 60p and they weighed 2.35kg so the sack represented roughly 20% saving. Got a trolley, bought the sack and wheeled it all the way home (I should be more grateful to mum - sometimes I don't realise how much effort she puts helping me!). Home with potatos by 2.10pm. Stored away by 3.50pm.
From 4pm about an hour of reading (Assemblies and Application Configuraiton) with breaks. By 5.35pm, 935 calories and 1,834 grams (51 kcal/100g).
Left for the gym. When I got there there was some confusion over where to assemble for run club (apparently we're too loud and have been asked to assemble upstairs rather than at reception). Angela asked Jenny to lead us into a lap of campbell park followed by speed training on the Hellipad on the way back to the gym. Over half the group elected to do distance training at willen lake so it was just Jenny, young Claire, Nina and myself for speed. I was faster than Nina but no match for Jenny and Claire. Claire went off early due to injury. Jenny revealed that she recently got qualified (ETM = exercise to music, like myself) and is teaching the odd class, her ambition is in circuits. Went for a quick sauna with Nina.
Got out of the sauna at 7.35pm and left the gym at 7.45pm which proved not to be not enough time to get to my new AA meeting - I was 5 minutes late. Many familiar faces. Readings and chair took half an hour with another half an hour for shares. This is the first AA meeting I attended giving chips - three girls collected chips for 1, 2 and 6 months. The guy at the chair was celebrating his 2nd birthday with cake. Afterwards caught up with an OA guy I haven't seen in some months. MP3 player on cycle rides to and from AA. Home by 9.35pm.
9.41pm-midnight: 565 calories and 899 grams (63 kcal/100g). Making headway into the frozen bananas. Potatos - 'only' one kilo.
Did about an hour of reading (.NET Assemblies, C# Access Modifiers and Destructors) from 11.15pm. Computer off at 0.20am. Some audio featured during the evening, coinciding with eating and the odd mundane task. I didn't think I over-did audio at the time but felt less good about it first thing in the morning.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=608
Shopping: £5 potatos. £5
Veg: 20.7% [310kcal, 1181g] cauliflower-raw92 broccoli-tenderstem-raw56 spinach-raw52 carrot-raw34 cabbage-raw28 spring-greens-cabbage-raw25 fennel-raw13 celery-raw9
Fruit: 18.5% [278kcal, 293g] banana278
Starchy: 58.4% [876kcal, 1247g] potato-baked780 jerusalem-artichoke96
Nuts: 1.1% [17kcal, 4g] houmous-pesto13 linseed4
Rubbish: 1.3% [19kcal, 8g] banana-chips13 coffee-instant6
Totals: [2733g] 1500, 60.0g protein (16.0%), 10.9g fat (6.5%), 290.5g carb (77.5%), 1.33g saturated fat, 44.21g fibre, 0.15g sodium. 19 is 1.3%
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Nir
Senior Administrator
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Posted: 30 April 2009 09:35 am |
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In my time zone it's been Thursday 30th April for over 9.5 hours.
Happy Birthday to me 
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Nir
Senior Administrator
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Posted: 30 April 2009 09:38 am |
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Wednesday
Got up at 7.40am. Online shortly after and an hour on CPH (including starting the new challenge). Then went to the gym to do Step - I was late but still wanted to be in the front row (Dave was happy to move back) busy (one person who had not booked was turned away). Christine (from my courses) has booked herself on a 'boxercise' course as well. Used MP3 player both ways but I'm scared (like playing with fire). Sunny on the way back but being outdoors isn't part of the plan today. Home by 10.50am. Snacking and admin for a bit.
11.22-6pm: almost 2 hours in 5 breaks during this 6.5 hour period where I read about an assortment of topics ( C# Using statement; code design guidelines; reserved keywords; implicitly typed variables and arrays; methods; indexers; factory design pattern; auto-implemented properties; extension methods; static classes; singleton design pattern; const; readonly; abstract and sealed classes; new operator; new modifier; LINQ query expressions ). Had a break at 6pm and never got back to reading. By 6.35pm, 951 calories and 1,752 grams (54 kcal/100g).
On Wednesdays I have my course in Bletchley but as instructor Tom is away I decided to skip it on this ocassion and go to the gym instead. Left aroung 6.40pm. Met Kelly just before class. Combat was covered by instructor Kelly which was a disappointment for most concerned. She taught the same unfamiliar mix of mostly older tracks she did on Saturday so I felt slightly more comfortable with them. Discovering in advance that my friend Kelly was not staying for a sauna I hatched a Plan B involving making the AA meeting. On my way out I got stopped by an acquaintance and was engaged in a brief chat spanning an assortment of ad-hoc topics (to include my relationship with my mother, how I was once attracted to a particular instructor, am I single, why I shout at my mother on the phone etc.) though it was getting late so explained I was making an AA meeting ('are you an alcoholic?') and left. Got there in time to make a pre-meeting coffee. I've already heard this person chair but it took nothing away from the horror story. Powerful share-backs as well. I've done 5 meetings over the last 6 days. I would never have imagined that such meetings would be such a highlight of my life. Home by 9.50pm.
9.51pm-0.10am: 556 calories and 728 grams (76 kcal/100g). Another data entry error (a few of those recently) meant slightly over my calories (7 isn't too bad).
Nash called for 2 hours. I was 35 when I picked up the phone and 36 when we were done talking. Did no more reading but at least spent some of the time with Nash clearing the blog backlog. Bedtime was 1am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=609
Veg: 21.4% [322kcal, 1152g] broccoli-tenderstem-raw104 cauliflower-raw53 onion-raw53 carrot-raw30 cabbage-raw28 spring-greens-cabbage-raw28 cucumber10 chinese-leaf-lettuce10 iceberg-lettuce7
Fruit: 1.3% [20kcal, 18g] banana17 goji-berries-sun-dried3
Starchy: 62.7% [945kcal, 1227g] potato-baked945
Nuts: 8.0% [121kcal, 32g] houmous-pesto90 cocoa-powder17 peanuts-salted10 linseed4
Grain: 6.3% [95kcal, 46g] waitrose-wholemeal-farmhouse-batch95
Rubbish: 0.3% [5kcal, 5g] coffee-instant5
Totals: [2480g] 1507, 65.1g protein (17.3%), 17.1g fat (10.2%), 273.2g carb (72.5%), 2.09g saturated fat, 47.59g fibre, 0.36g sodium. 5 is 0.3%
Last edited on 4 June 2009 08:09 pm by Nir
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cportwine
Distinguished Member
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Posted: 30 April 2009 07:30 pm |
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| Hi Nir! Just stopped in to say HAPPY BIRTHDAY!
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Nir
Senior Administrator
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Posted: 1 May 2009 07:51 am |
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Thanks Cindy!
Thursday
Gut up at 8.30am - a 'slow start'. Received some more birthday wishes. Mum was thinking of buying me a new matress. The price looked good but delivery doubled the asking price. Time-wasting comes in different shades. Wall to wall audio it certainly wasn't, and potatos which normally correspond to time spent on food amounted to 331 grams yet somehow the clock ticked along merrily and I achieved nothing of note for the entire morning, despite electing to forgoe the Body Balance outing. I feel less bad about it than if I allowed it to be the result of one of my time-wasting 'trances' though.
A productive period from 12.23 till around 5pm (with a 20 minute break at 4.20pm when the computer needed a re-boot, these take ages; and of course other breaks too). Started with LINQ and then took an 'aimless' tour of the MSDN documentation tree, a bunch of topics, eventually settling on optimising performance. By 5.10pm, 936 calories and 1,482 grams (63 kcal/100g).
Headed out to the gym. Step with Jason. Pump with Sandra (Nina showed up). Afterwards told Sandra about my fear of trying to be an instructor and being disliked (and also about it being my birthday). sauna: told Nina about a letter I received today about an appointment with a psychologist in May. Jamal who is leaving the gym and going back to Turkey shortly has invited the three of us to dinner at his house probably next Sunday to be confirmed. MP3 player both ways. Home by 9pm.
9.13pm-10.53pm: 564 calories and 664 grams (85 kcal/100g) including 208 calories from houmous-with-pesto. Potatos going strong at 1000 calories. Veggies lacking in variety and slightly missing the 2lb target. Record lightweight day.
Took a peek at my inbox (64 unread messages - left them mostly unread). By 9.46pm mostly back to reading (about performance); computer crashed again at 11.30pm. Bedtime was midnight.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=610
Veg: 17.2% [257kcal, 781g] cauliflower-raw153 broccoli-tenderstem-raw91 carrot-raw13
Fruit: 0.2% [3kcal, 1g] goji-berries-sun-dried3
Starchy: 66.7% [1000kcal, 1299g] potato-baked1,000
Nuts: 15.6% [235kcal, 60g] houmous-pesto208 brazil-nut-HB23 linseed4
Rubbish: 0.3% [5kcal, 5g] coffee-instant5
Totals: [2146g] 1500, 63.5g protein (16.9%), 27.5g fat (16.5%), 249.6g carb (66.6%), 2.44g saturated fat, 39.20g fibre, 0.28g sodium. 5 is 0.3%
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Nir
Senior Administrator
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Posted: 2 May 2009 07:17 am |
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Friday
Up at 7am. Morning time-wasting included reloading my MP3 player. Despite being (deliberately) behind with the task of converting outstanding email lists and blogs from text to speech, and having filled my MP3 player with files (I use file size order - on this ocassion 198 small files, the largest was of 3:20 duration) I now have an audio backlog of additional 1.5GB in the directory (not including Gersham College audios). So even at my current levels of productivity (and thus avoidance of MP3) I appear to be gathering faster than I'm consuming. This means I'm going to eventually have to gather less. Doh!
8.22am reading (about Performance in the .NET world) for almost 2 hours. Left for gym at 10.17am for a satisfying Body Step workout. At track 5 noticed Christine was still on double risers. In similar circumstances I previously told her at the end of the track and had her lower her step for track 6. Instead I 'took licence' to raise my step without comment. Naturally Jo picked up on this and gave me some light abuse (saying not a word to Christine), after songs 6, 7 and 8 back on double risers I took it down to level 1 for speed step, 'embarassing' Christine into taking hers down in the process (some talk of challenging oneself). I was back on level 2 for track 10 the final peak - Christine wasn't. So in all we both spent the same number of tracks (8) on double risers. Going forward I plan to 'use' Christine's defiance or scatter-mindness (not sure which but leaning towards the first) as opportunity to work harder at Step. Long time readers would know I've had this issue in the past (early 2007), especially when ex-member Hazel was getting away with working out harder. Honestly, having these fights in my head about wanting to make my workout harder yet not wishing to be peanalised. Anyhow this wasn't taking too much headspace. Home by noon.
Noon till 1.30pm was time-wasting in a relaxed setting - ate, processed some emails and some blogs, listened to the radio. Didn't feel particularly guilty. At 1.30pm I was back to reading for a bit. But then, recognising we're in May, updated the XLS file ready for the new challenge and wrote up reasonably detailed how-to description for artistjohn (who might be considering doing the actual updates for the challenge - not 100% confirmed yet). At 4.30pm finally back to reading. Throughout the afternoon I was eating defensively because of the plans to visit Occeana nightclub and the possibility of food in between OA and the club. Eating defensively meant high veggies and less emphasis on potatos to end up with lower calories. by 5.35pm, 603 calories and 1,270 grams (48 kcal/100g).
I couldn't get hold of parents and my usual OA lift wasn't coming but got a lift with another. 6 of us at a meeting with several (including me) getting a chance for a 2nd share. I shared about ambivilance to change and fear of being a disliked instructor. We left the meeting place - with 2 hours to kill the plan was to go for drinks before the club. We 'crawled' through 3 places. I had a coffee at Moon Under Water, nothing at 21cc (er I think that's the name) and a vodka with diet cola at Revolutions (and a tap water at Occeana). My friends pitched in for the drinks and the total cost for the evening was £1.50 (cloackroom fee for my bag). In the nightclub I danced in a variety of styles though mostly didn't feel inspired. One realisation I made is that I use my regular Les Mills / Body Training Systems classes at the gym (Body Step, Body Combat, Body Jam) to get the 'fix' of dancing that I used to get out of clubbing. Got home at 0.15am.
0.26am-1.40am: 897 calories and 716 calories (125 kcal/100g). 'rubbish' dominated by single shot of vodka. Houmous-with-pesto was 387 calories (25.8% of calories); Potatos were 568 calories (37.9% of calories). A record lightweight day. I do find it interesting that I very quickly habituated to eating no fruit. I doubt it is a permanent thing, of course. Bedtime 2.35am. I'm sure lack of sleep will catch up with me soon!
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=611
Veg: 21.3% [320kcal, 1039g] cauliflower-raw131 broccoli-tenderstem-raw126 carrot-raw34 fennel-raw10 onion-raw9 cabbage-raw7 chinese-leaf-lettuce1
Starchy: 37.9% [568kcal, 738g] potato-baked568
Nuts: 27.2% [409kcal, 109g] houmous-pesto387 cocoa-powder17 linseed4 peanuts-salted1
Grain: 9.5% [142kcal, 69g] waitrose-wholemeal-farmhouse-batch142
Rubbish: 4.1% [62kcal, 31g] vodka56 coffee-instant6
Totals: [1986g] 1500, 67.6g protein (18.0%), 43.8g fat (26.3%), 208.9g carb (55.7%), 4.61g saturated fat, 46.33g fibre, 0.84g sodium. 62 is 4.1%
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Nir
Senior Administrator
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Posted: 3 May 2009 04:26 am |
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Saturday
Got up at 6am still tired but expecting problems if I went back to sleep! an hour and a half of 'light time-wasting' (eating, general to do list, some online stuff) and half an hour of productive reading before heading out to the Gym.
Still no Dave and Marie (they've been away from gym for over a month and were due to return today). I was first in the studio and put the 'body combat 39' CD in the stereo to entertain myself. Angela still away and Kelly showed up for cover. I was OK with it but I know it was a disappointment for some. I actually talked to her about my instructor ambitions and she offered to help by way of contacts. I shall keep my fingers crossed. Chrissy ('strong girl') is back after a month of absence. At Pump she had to drop her weights for everything - unfortunately so did I. After 16 days at 1500 calories I have decided to increase by 10% - back to 1650. Have I lost muscle or is it simply a matter of depleted glycogen stores? Perhaps my 'medium' protein (60g is 1.08g/kg, 30% more than the 0.83g/kg specified in the RDA) is just not enough for muscle retention in the context of eating just 100 calories more than my unadjusted RMR. Either way, more food as of today - and in a while (let's say at least 10 days) I might even increase calories further. After the classes had a quick sauna and then bumped into Nina and told her some of this.
The library has a website but every 12 weeks I need to physically go there to return or renew books. After a rationalisation I'm down to 5 books. Home by noon. Read for half an hour from 12.45pm. Briefly went out to see Kelly but being Saturday she was rather busy. Back to reading. At 2.30pm Nash arrived, bearing gift of a "network switch". I can now network as many as 24 computers together. I only need to network 2 but a working switch is better than a dear router. We chatted for an hour about nothing in particular.
4.30pm-6pm: mum was in town. She went to the market and bought me some apples (I've had practically no fruit on Wednesday, Thursday and Friday - only 3 days but felt rather longer). She also got an enormous supply of cauliflower leaves from the market - and was also passing on some goods from her fridge and spinach from the allotment. I already had lots of cauliflower leaves in my fridge but their condition was deteriorating so I persuaded mum to let me swap her fresh leaves for my older ones (after all she's only using them for compost). Mum then didn't like the look of the cardboard box I use to maximise storage efficiency in the fridge so she set out to look for replacements, coming back with cardboard and plastic options. I also got a large shipment of catheters at what I've decided is my new size. I'm at the stage where this size is uncomfortable but from experience I know that I will be de-sensitised over time and the payoff is less drainage time.
By 7pm, 846 calories and 1,536 grams (55 kcal/100g). Headed out to AA. Used MP3 on the ride over and it stressed me out as became more apparent when I switched it off. The chair was someone with 20 years sobriety, a month back to the fellowship after an absence of years during which he didn't drink but his spirtual well-being was gradually erroded. I shared for the first time in a little while. Didn't want to put the effort into post-meeting socialisation, a world away from OA. Got home around 9pm and continued with the mamoth task of 'veg rescue' work and re-arranging the fridge so everything could fit in (took about 2 hours). Kept toggling audio on and off every few minutes. I don't trust myself.
Eating = 9pm-midnight: 804 calories and 1541 grams (52 kcal/100g). By weight day was 55% heavier than yesterday (do you think ~2lb of green apples had anything to do with it?).
Eventually went back to reading. Bedtime was 0.45am. Today's topics were .NET Peformance; Profiling APIs; Arrays; Collection classes. Not enough reading though.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=612
Shopping: £1 apples. £1
Veg: 15.0% [248kcal, 912g] broccoli-tenderstem-raw110 broccoli-boiled52 spring-greens-cabbage-raw27 cabbage-raw25 carrot-raw11 leek-baby-raw10 spring-onion6 cucumber4 fennel-raw3
Fruit: 25.1% [413kcal, 880g] apple393 goji-berries-sun-dried20
Starchy: 54.4% [897kcal, 1257g] potato-baked816 jerusalem-artichoke81
Nuts: 5.3% [88kcal, 24g] houmous-jalapeno57 houmous-pesto31
Rubbish: 0.2% [4kcal, 4g] coffee-instant4
Totals: [3077g] 1650, 60.9g protein (14.8%), 14.1g fat (7.7%), 319.8g carb (77.5%), 0.91g saturated fat, 54.57g fibre, 0.11g sodium. 4 is 0.2%
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Nir
Senior Administrator
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Posted: 4 May 2009 05:03 am |
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Sunday
Got up at 3.30am. An hour of unproductive online (btw email backlog stood at 65); productive reading (collections) from 4.30am - 5.30am then back to sleep. Up again 7.30am. online timewasting till 9.53am. Then some reading with plan to leave for the Bletchley AA meeting around 10.20am. Got a call from artistjohn (yes first time I spoke to another forum member if we discount PMs and emails) we mostly talked about the lovely Microsoft Excel - the upshot of this was that my next meeting shall probably be Tuesday.
I wasn't off the hook - still had to go to Bletchley for the re-scheduled Aerobics course session. Left home 12.04pm. Got there after 12.30pm (didn't use MP3 player). Christine was practicing. I met Sam, a boy from the daytime version of the ETM course who was joining us for the day. Joined in Christine's curve and then practiced mine with her help.
At 1pm the session started. Feedback about the course was sought. We talked about issues relating to the fitness industry. This took a good 2 hours. In the final hour we did a combined 'mock exam'. There were 5 of us and there are 5 components. Jo did warm-up, Shelly did pre-stretch, I did the curve, Christine did MSE and Sam did post-stretch. My feedback was the need to observe and correct (and I fluffed up some cueing too). Left shortly after 4pm, cycled directly to gym (again in silence) getting there at 4.48pm. The idea was to rest, relax and eat so I'd be ready to run at 5.30pm. I fit a very brief sauna session and munched on veggies I originally intended for lunch. By 5.30pm, 519 calories and 1,296 grams (40 kcal/100g).
Nina was late and I passed some of the time opening cards and unwrapping Marie-and-Dave's present that was given to Kelly. I removed wrapping paper to reveal a lovely mix of fruit and nuts. I then removed the wrapping on the 2nd package to discover three packets of sweet - small but heavy. They overloaded my 150g pocket scale so each probably weighed about 200g and calories in the region of 400 per 100g - so approximately 2400 in all. I was immediately disappointed. I have absolutely no expectation for a complete stranger to understand my compulsive over-eating and food obsession, but the more someone knows me the more offence it causes. I was in a gloomy mood for the first part of the run. We again ran 10km in about one hour. Kelly hinted they'd help me deal with the sweets but the problem of their existence in my locker was haunting me during the run.
I took one sweet ('rum ball') and weighed it (9.4 grams). I met the girls at the poolside. I said I'd eat the sweet if they'd have one as well. They said later. I put the sweet to one side. Clearly I had been priming myself to eat it. Nina met a friend from an old gym who has just joined this one and is still 'impressed with the facilities'. I tried to offload a packet of sweets onto Ryan but he wasn't interested. I resolved that if I couldn't give the sweets away I'll simply throw them in the bin whilst at the gym. We were in the sauna and steam room for about an hour - I began noticing a 'muscle issue' at the back of my lower left leg - gastrocnemius, probably. I hope it isn't going to be a persistent problem!
Kelly and Nina upset me. Largely by just "not getting" that I don't feel safe with 2400 calories of sweets in my home. I have not done well in previous scenarios. If it isn't a binge, it is constant obsessive behaviour around the food. Neither wanted to eat a sweet at that point either. I was left with a sweet in my hand. I went into the male changing rooms. Stared at it for quite a while. Then threw it in the bin. Not long after I stared at the bin trying to locate it but thankfully I did not. Looking for the sweet in the rubbish bin tells me all I need to know about whether I should be eating sweets.
I think they did eventually click that I was upset - I saw them talking in the carpark on the way out. This is as sensitive as I have been in a while. It came out of no-where I thought I was maintaining a fit spiritual condition. Nina suggested I indulge in MP3s. I do despair. If I indulge in MP3s, it is a failure. I did have tears as I cycled home but in my humble opinion better be a human being than a numb robot. If I have a part in this it might be having high expectations of my friends.
Home around 8.20pm. Food 8.50pm-11.50pm: 1131 calories and 1010 grams (112 kcal/100g). So dinner 180% more calorie dense than daytime eating - largely due to nuts-and-dried-fruit present accounting for 669 calories (40.5% of daily calories). I was essentially unproductive throughout. 15 minutes of reading before my eyes decided to give up at 0.15am. As I got up at 4.45am with the benefit of some sleep under my belt my immediate thoughts were that - A) I have probably blown things out of proportion and B) regret at the waste of my 4 hours at home. HALT stands for Hungry Angry Lonley and Tired, perhaps all applied last night.
7-day food shopping totals: 0 + 5 + 0 + 0 + 0 + 1 + 0 = £6.00
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=613
Veg: 16.5% [272kcal, 954g] cauliflower-raw134 broccoli-tenderstem-raw76 cabbage-raw43 little-gem-lettuce16 celery-raw3
Fruit: 29.7% [491kcal, 617g] apple224 raisin-mix150 apricot-HB117
Starchy: 24.3% [401kcal, 639g] potato-baked297 jerusalem-artichoke104
Nuts: 29.3% [483kcal, 93g] almonds213 walnut-halves-WHITWORTHS189 houmous-jalapeno80
Rubbish: 0.2% [3kcal, 3g] coffee-instant3
Totals: [2306g] 1650, 60.0g protein (14.5%), 52.2g fat (28.4%), 235.2g carb (57.0%), 3.75g saturated fat, 44.82g fibre, 0.19g sodium. 3 is 0.2%
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CrimsonAnimus
Moderator
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Posted: 4 May 2009 11:05 am |
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Aww...sorry you had a rough day, Nir. 
I can relate. People who know I am on a weight loss journey have often tried to offer me "a little bit of this" or "a little bit of that". After all, just a little can't hurt, right?
For people like you and I who have had eating disorders (and I certainly don't claim that mine is "cured"), it can turn into so much more. Maybe your friends thought that fruit and nuts was a healthy choice, at least more so than tins of cookies or sausage and cheese. I would imagine that very few people who do not count calories semi-regularly have no idea how many calories are in a handful of nuts.
Wow, I'm jealous. Artistjohn got to talk to you on the phone? That's bloody awesome! I don't get to hear real British accents very often.
You do so well at controlling your inner eating urges. I hope to one day be as strong.
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Nir
Senior Administrator
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Posted: 4 May 2009 11:58 am |
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Thanks for writing!
Actually, just to clarify, the nuts and dried fruit I could handle and they were very welcome (even though in the past I have binged on them, I have since become used to incorporate them, weighed to the nearest 0.01 gram, into my eating plan).
The problem were the sweets - 3 different types ('rum balls', 'apple blackcurrant' and 'banana something'), basically not much besides refined sugar and approximately 2400 calories in all, which suddenly became my property and had to be dealt with. I've kidded myself in the past that I could handle 'just one', and sometimes I can survive 'just one' (and sometimes it causes me to obsess about food some more so it isn't without ramifications). Owning my own stockpile has been a more serious problem and I can think of many instances documented in this diary. Sometimes I've thrown food out of my window (because putting it in the bin wouldn't stop me from retrieving it later). At other times I went for days trying to incorporate whatever the stockpile item was into my calories (frozen pizza and white-flour tortillas were amongst recent obsessions I was glad to see the back of).
My next challenge involves dinner at a gym member's house next Sunday. I understand some sort of pasta is on the menu. The challenge I perceive is not with the host but with the other people I'll be coming with, who might not appreciate I have to look after my needs because no one else is going to be.
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CrimsonAnimus
Moderator
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Posted: 4 May 2009 12:06 pm |
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Ah. Sorry, missed that. Yeah, I can understand your frustration. I can avoid sweets pretty well, but if someone who knew me and what I was trying to accomplish gave me a bucket of cheese, I would be like, "Really, are you serious?"
I think, too, that many people do such things subconsciously in order to justify their own habits. The friend of the family we had living here before was very guilty of that. She would complain about how our cooking was making her fat, yet every time she wanted a piece of cake, she always looked for someone to indulge with her (which, unfortunately, I did oblige at that time). I suppose that deep down, she figured if I, who had been eating right for so long, likewise caved in at the cake that it was OK if she did it. People are complicated. 
Good luck with the pasta dinner. With the host being a gym member, hopefully he'll understand, but I agree - it's often not the host, but the other guests you have to worry about. "Oh, Nir, look at you...you've wasted away to nothing" and some such. 
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Nir
Senior Administrator
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Posted: 5 May 2009 08:01 am |
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Monday
Got up at 4.45am on this Bank Holiday Monday. At that point my injury appeared 'settled'. Long online session. I have a habit of reading a new member's first few posts (unless they're in the FL4I or Apedixen cacoons - those are a law unto themselves). Every rule needs breaking though, I woke up and at the point where I looked, member KristaK has posted almost 60 times in the first 7 hours since joining. Our new member is clearly not a spammer - so how many posts do I vet before my obsessive checking is satisfied and I can move on to other things? Finally about 50 minutes of 'useful' reading.
7.10am-9.34am a very long break featuring both food and audio. Not just eating food but also preparing in advance, safe-guarding against spoilage; a bit of reading then half hour silent rest. 10am-2pm reading. 2-3pm nap. When I woke up went online and also constructed a huge salad in my 3-litre bowl, using the 100g rule (each ingredient is weighed on my precision scales which only register sub-100g items, this means the salad ends up having more ingredients - cauliflower got counted twice, once for the white stuff and once for the green leaves).
By 5.25pm, 1,063 calories and 2,342 grams (45 kcal/100g). Left for gym at 5.45pm, listening to MP3 player (made it 'less stressful' by listening at normal speed rather than speeded up x1.33 so perhaps stimulation causes stress I guess I should qualify it, the 'normal' speed is generated at NaturalReader's fastest speech, level 4). My injuries from running became apparent as soon as I left my bedsit, yesterday emphasis was left leg but today I felt it mostly fon the right. My earlier decision to construct an enormous salad went against me - I felt bloated, constipated and gassy.
I arrived just before the class, about 22 turned up, including Emma for the 'alpha' team. After the class had a 10 minute chat with a someone new to combat but who I've seen before. I then I went home - in a different mood and feeling no need to drown myself in MP3s on the way home - back by 7.30pm.
Majhid called at 10.33pm, on the phone for 40+ minutes. He could tell I was tired from my voice. Looking at his computer remotely I could see it was crawling but not which process was slowing it down. Got frustrated when I couldn't uninstall some program. We suspect unsafe browsing is at the root. A possible visit from him tomorrow.
I peeked at my email, I have 81 outstanding messages. At this point I am allowing them to accumulate. How old are the messages? The first unread messages date from Fri 24th April which means I've been playing this game for 11-12 days. Need longer to form a habit.
My reading about C# and .NET involves covering a variety of losely related topics in an unplanned fashion, getting inspired by links and maintaing a 'stack' of pages I need to return to. I maintain the stack in a NOTEPAD document because many times Internet Explorer had crashed and I didn't know which pages I was visiting. Today's topics included: Collection classes, Garbage Collection, Cleanup of Unamanged Code, Calling unmanaged DLLs, Partial Classes, Readonly, Namespaces, Events,
Delegates, Inheritence, Volatile, Threading, Fixed, Unsafe code and pointers.
8pm-11.37pm: 587 calories and 801 grams (73 kcal/100g). More potatos, lots of veggies, 5 apples. 184 calories from the nuts-and-dried-fruit present. It looks like I had a non-stop feast but in fact the eating was spread over time and I got a lot of reading time. Bedtime was 0.31am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=614
Veg: 20.8% [343kcal, 1287g] cauliflower-raw121 broccoli-tenderstem-raw59 carrot-raw46 cabbage-raw25 onion-raw21 spinach-raw20 spring-onion14 leek-baby-raw9 fennel-raw8 celery-raw7 iceberg-lettuce6 cucumber6
Fruit: 22.9% [378kcal, 667g] apple284 raisin-mix94
Starchy: 50.0% [824kcal, 1165g] potato-baked741 jerusalem-artichoke83
Nuts: 6.0% [100kcal, 19g] walnut-halves-WHITWORTHS53 almonds37 houmous-jalapeno9
Rubbish: 0.3% [5kcal, 5g] coffee-instant5
Totals: [3143g] 1650, 60.5g protein (14.7%), 17.5g fat (9.6%), 312.5g carb (75.8%), 0.79g saturated fat, 50.87g fibre, 0.13g sodium. 5 is 0.3%
Last edited on 4 June 2009 07:58 pm by Nir
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Nir
Senior Administrator
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Posted: 6 May 2009 05:28 am |
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Tuesday
Got up at 7.30am. CPH-dominated session. After 8.40am breakfast and getting ready. 9.10am left for pump (6 cycle journeys today, 3 with MP3 player on, 3 with it off. First one: MP3 on). It was an almost-full class. Kelly joined me. My 4th day on +10% calories but I'm still weak, for example only 10kg for biceps.
Cycled to counselling (MP3 on) - explored two themes, one was about being upset on Sunday at not being understood, 2nd theme was fear that stops me from doing things. As far as time-wasting goes I feel I am making a small amount of headway. Started cycling home in silence but changed my mind halfway through. Home just before 12.15pm.
12.20pm-1.35pm involved in eating and online stuff, to feature potatos, a huge salad and a 1.15pm call from Majhid (who was due to visit).
1.35pm-5.35pm a 4 hour ('gross') period during which I did some reading - though this includes 90 minutes in several breaks (some of which was a 40 minute nap). Topics included lock statement, Monitor - Enter, Exit, Pulse, Wait (I find concurrency tricky to understand so I was trying out sample programs), Indexed Properties, User-Defined Conversions, Operator Overloading, Explicit Interface Implementation, Conditional Methods, XML Documentation, Platform Invoke. I tried to download the latest c# program samples but Microsoft has packaged them in a corrupt Zip file (the Japanese version works, but some of the files are in Japanese!).
By 5.30pm, 828 calories and 1,726 grams (48 kcal/100g). At 5.35pm started getting ready then headed out to the gym (MP3 on) finding the girls upstairs trying to browse the internet (those terminals are slower than dial-up, I'm not exaggurating). We were the only 3 to be waiting upstairs, everyone else was downstairs. Angela is finally back. She will run 2 more Marathons this year alone - in September and October. Running was to 'behind the Peace Pagoda' which might possibly be a new more direct cycling route to OA - and a slightly different way back. We also met Jamal and he showed us where his house is (we're due to present ourselves there at 5pm on Sunday which means our run starts at 3pm). Stayed in the sauna till 7.30pm - Nina (who earlier gave me a birthday card) had brushed her hair and applied make-up in anticipation of a rare meeting with the guy she likes.
I headed off to the Heelands AA meeting (MP3 off). Their chips system means that I get confirmation of my suspicions. A girl I thought was relatively new when she turned up at another meeting was collecting a 2 month chip. I wanted to share but held back. Going home (MP3 off) arriving by 9.30pm.
9.30pm-midnight: 822 calories and 802 grams (103 kcal/100g). Calories for the day included the last 284 from the nuts-and-dried-fruit packet, a further 233 from frozen spicy houmous and 593 fom potatos. Also finished my apples so again no fruit. Fresh produce status in protein order = broccoli, cauliflower, spinach, collards, chinese-leaf, fennel, cabbage, romaine, jerusalem artichokes, onion, potato. So perhaps low on variety but the quantity is certainly there. Apart from eating I also read the weekly money saving expert tip, though it was only at 0.13am (having stopped eating) that I got around to half an hour of directed reading, before deciding it was bedtime at 0.45am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=615
Veg: 15.5% [256kcal, 988g] broccoli-tenderstem-raw121 cauliflower-raw33 carrot-raw32 cabbage-raw20 leek-baby-raw16 onion-raw11 cucumber10 chinese-leaf-lettuce9 celery-raw4
Fruit: 12.2% [201kcal, 382g] apple166 raisin-mix35
Starchy: 42.7% [705kcal, 1042g] potato-baked593 jerusalem-artichoke112
Nuts: 29.2% [482kcal, 109g] houmous-jalapeno233 walnut-halves-WHITWORTHS139 almonds110
Rubbish: 0.4% [6kcal, 6g] coffee-instant6
Totals: [2528g] 1650, 60.3g protein (14.6%), 48.3g fat (26.3%), 243.5g carb (59.0%), 3.62g saturated fat, 44.03g fibre, 0.25g sodium. 6 is 0.4%
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Nir
Senior Administrator
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Posted: 7 May 2009 01:27 pm |
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Wednesday
Up at 4.50am to pee (one mid-sleep interruption) so if I was sensible this would have been the 2nd mid-sleep interruption but decided to get up. Writing up the previous day is a non-trivial exercise on this ocassion took around half an hour. I also otherwise spend extra time looking at CPH both doing admin stuff and regular keeping up which arguably needs de-prioritising or at least batching. At 6.10am noticed I was still not useful so to refocus went offline till 6.40am - some of this quiet time was spent batch-washed some muddy potatos (the rent I pay includes heating and hot water for 6 months of the year and we've recently entered the unheated period so this involved mixing cold water with boiling water from the electric kettle).
Finally started reading - managed an hour. 50 min nap. 20 min reading and getting ready for outing. Left early, cycled to Body Step (MP3 on) and used time until class to revise for next week's 'gym instructor' exam. Jo has swapped the 'front end' (the first 3 tracks) to an older release (which memorably has the "I'm right here" with some hand movements, to quote her "how does he know?" well that was the most memorable bit in that area of the choreography). Home by 10.52am.
Told Phil about my knee-related injury and he inspired me to research it on the internet. I spent over an hour on this, concluding it was probably 'IT Band Syndrome' and learning a couple of relevant stretches (one lying on your side; one standing leaning against a wall) which seem to help.
An hour of C# reading then took a call from Majhid. Another 45 of reading. At 3.15pm a short visit from parents - I received a loaf of bread and jerusalem artichokes and tried to show dad how to send a text from his phone. Another 1:15 of reading.
By 4.50pm, 978 calories and 1,473 grams (66 kcal/100g). Left at 5.05pm for Bletchley (MP3 on) after a 25-minute break / get-ready period. At Courtside, Anthony had a go at my smelly produce from a previous visit - not to eat my produce there again. The first part of the session 6-7pm involved some portfolio paperwork; also found out that next year their nutrition course will be running part time and I might be interested in doing that. Of the 11 who turned up all but myself, Christine, Kane and one other disappeared. After a longer-than-expected break Tom showed up and demonstrated our role as students in the exam. It was very abbreviated but I got a lot out of it - lots of things I could say next week, very handy revision. We were wrapped up by 8.45pm.
Cycled homeward (MP3 on). Nothing worth buying at Tesco or ASDA; Got to IKEA at 9.10pm and had free coffee; Tried pre-empting Nash whilst on the journey (it didn't suit him to talk). Arrived 10.10pm; on computer by 10.25pm. Food 10.30pm-0.35am: 672 calories and 743 grams (90 kcal/100g). Notable calorie sources included potatos (945 = 57.3%), houmous (248 = 15.0%) and wholemeal bread (177 = 10.7%) - together these three account for 83% of today's calories!
90 minutes of time-wasting (including radio); from midnight 45 more minutes of reading before bedtime.
Altogether over 5 hours of relevant reading for the day - subject matter C# TUtorials (including Platform Invoke, Unsafe Code, COM Interop, Attributes, Security, OLE DB, Threading); more Threading topics including Thread Synchronisation, Interlocked.CompareExchange,
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=616
Veg: 11.2% [184kcal, 684g] broccoli-tenderstem-raw55 spinach-raw46 cabbage-raw43 carrot-raw18 onion-raw15 fennel-raw8
Fruit: 1.1% [17kcal, 6g] raisin-mix10 goji-berries-sun-dried7
Starchy: 60.6% [1000kcal, 1362g] potato-baked945 jerusalem-artichoke55
Nuts: 16.0% [265kcal, 72g] houmous-jalapeno248 peanuts-salted13 linseed4
Grain: 10.7% [177kcal, 86g] waitrose-wholemeal-farmhouse-batch177
Rubbish: 0.4% [6kcal, 6g] coffee-instant6
Totals: [2216g] 1650, 62.0g protein (15.0%), 29.0g fat (15.8%), 285.2g carb (69.1%), 2.86g saturated fat, 44.00g fibre, 0.56g sodium. 6 is 0.4%
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