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Nir
Senior Administrator
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Posted: 1 January 2009 08:00 am |
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| For some reason I cannot seem to access the higher-number pages in my original diary (or for that matter my 2008 diary which this is a direct continuation of!) so for now I shall continue my diary in this topic.
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Nir
Senior Administrator
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Posted: 1 January 2009 08:59 pm |
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Thursday - New Year's Day
Got up 6am. Mostly online/audio and light on food until caught up by 10.30am (having not got to that state for a couple of days).
In the morning I asked for help with my website (the one displaying a detailed food log, link at the bottom of every diary entry) which has been down for a couple of days. I had no idea why it was down and I could not log in until they wrote back telling me they disabled it because I was using many update queries, perhaps because I was hosting a chat or a facebook application. I wrote back saying I wasn't. Whilst waiting for a response I decided to take action. The reason why there are so many update queries is that the exended (i.e. multi-value) format of the INSERT INTO command stopped working for me once I entered a few thousand food items into the database and my solution was to use the non-extended, insert-one-value-per-query format - and this was fine up till now but they've either changed their policies or I've gone over some magic limit. I spent a couple of hours writing a JavaScript program that reads the file in and rewrites it, still in extended format but split over more lines so each one has no more than X entries. (X that worked turned out to be 4000.) When I'm coding time passes even more quickly than when I'm wasting it. I'm resisting the urge to do it in a 'proper' programming language, to keep things simple.
I then went for a nap. I was awoken by Nash who told me about his New Years Eve night out. Meanwhile the host agreed to re-activate my account and I tried my program out. I'm now down from about 20,000 update queries down to 32 so that issue is gone for now (I do also have a paid-for webhost which I considered moving to if this problem wasn't resolved but I'll postpone those plans - but I did hastily back-up some files I only had at on the website and not locally as soon as I regained access). I noticed that FTP still doesn't work with this provider - I am really staying with them just out of inertia.
I don't think I wasted today any more than any other but it was still unusual because I spent it on my own, no gym or meetings. Sure, there were some texts, emails and calls but I don't think of them as adequate substitutes. Or maybe I'm just a bit down. Another low for me was browsing FaceBook, something I need to quit doing before it becomes a habit. I considered doing the bit of announcing what I was doing but with me it will surely get tedious and obsessive.
By 7.06pm, 1,503 calories and 2,593 grams (58 kcal/100g). I didn't wait long to have my pre-planned night-time snack of chick peas: 397 calories and 328 grams (121 kcal/100g).
A reasonably ETL day if you gloss over the total weight of vegetables (just 175g). 857 (45%) of my calories were from bananas, which I am now out of, illustrating my issue with fruits: I give fruits priority for using up my calories whenever I have them. I therefore predict apples will be prominent tomorrow. 593 (31%) calories from cooked chick peas which I see as more perishable than things like bread - thogh now that most of the rest of the chick peas are in the freezer I expect to also be nervous about the large amount of bread I have no room for in the freezer - surely some of it will go off before I get the chance to eat it, despite being refrigerated.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=491
Veg: 0.6% [12kcal, 175g]: celery-raw12
Legumes: 42.4% [805kcal, 1455g]: chick-peas-boiled593 stir-fry-chinese-style:beensprout-carrot-cabbage-bamboo-waterchestnut-mangetout212
Fruit: 52.0% [987kcal, 1193g]: banana857 apple131
Starchy: 3.5% [67kcal, 87g]: potato-baked67
Nuts: 1.1% [21kcal, 9g]: houmous-reduced-fat17 guacamole3
Grain: 0.1% [1kcal, 1g]: nimble-wholemeal1
Animals: 0.3% [6kcal, 2g]: banana-flavour-whey-powder6
Totals: [2921g] 1900, 76.3g protein (16.1%), 17.3g fat (8.2%), 359.9g carb (75.8%), 1.20g saturated fat, 52.66g fibre, 0.21g sodium. 6 is 0.3%
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Nir
Senior Administrator
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Posted: 3 January 2009 01:19 am |
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Thursday: I continued to procrastinate. Didn't feel like going to bed nor reading so once I was caught up with online I settled on preparing food and 'veg-care', preparning a wide range of vegetables (salad, non-starchy, starchy) for future consumption with simultanous audio. That went on till about 0.15am when I turned off the light and laptop. Took a while to fall asleep.
Friday
Got up at 3.30am and had some baked potatos but fell back to sleep within the hour, getting up again before 9am. Went online but instead of time-wasting started on useful research. Enjoyed Step (first workout in 48 hours), seeing Christine reminded me I _should_ be revising for my test in 12 days. Louise who works one of the managers at the gym left a box of Kellogs Special K cereal bars for the Steppers and I took one (despite figuring out that roughly 40% of calories came from refined sugars - oops). Went home to prepare some vegetables and then ate them whilst Kelly was having her break.
Back at home after 1pm, spoke to Rob (IM) then Majhid (phone). A lot of time-wasting largely distracted me from food (I did have the candy bar at this point when I still had plenty of ) and indeed things I should be doing and by 6pm I had a headache from too much audio. By 5.45pm, 1,353 calories and 3,338 grams (41 kcal/100g). Dad gave me a lift to the OA meeting where we numbered 10 including a newcomer - 7 of us sharing including a person once a true anorexic now an obseve compuslive overeater. I shared about my psychology-related appointment - after the meeting talked to the newcomer and although we recently bought 10 welcome packs we should have at least 5 left and we don't know where they are. I asked someone if they'd give me a lift back into town and although they live exactly the opposite direction they offered me one and it was an opportunity to get to know them better - only in the program for a few weeks but have been doing the steps the expres style and after 8 weeks of step-study they'll be going through the steps this weekend - wow. I chose to also do the AA meeting. It was a joy to find it very well attended (the reason the Wednesday meeting was sparse was that most members chose to instead go to the AA new year party which apparently was well enjoyed). Home around 9.15pm. At the end of today I have two extra FaceBook friends - both 'characters' from this diary - yet I was afraid to invite them for fear of being rejected.
Final meal 9.51pm-10.17pm: chick peas, avocado, bread, guacamole: 330 grams. After 11pm mum and dad arrived delivering lots of shopping from a 5% day (as well as gifts includng satsumas). Took till after 1am to put the shopping away. After lots of shuffling lots of potatos and some satsumas out of the fridge and everything else is in.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=492
Shopping: 91p plums(7.2kg) 70p nectarines(5kg) 20p blueberries 18p brussel-sprouts 18p apples(1.4kg) 16p blackberries 15p houmous-reduced-fat(0.9kg) 12p banana(1.9kg) 7p mandarins 3p potatos 3p celery gift satsumas and stir-fry. £2.73
Veg: 16.2% [307kcal, 1271g]: carrot-raw185 broccoli-boiled46 mushroom-common-boiled40 cabbage-boiled36
Legumes: 17.6% [335kcal, 829g]: chick-peas-boiled190 stir-fry-chinese-style:beensprout-carrot-cabbage-bamboo-waterchestnut-mangetout74 stir-fry-basic:beansprouts-carrots-greencabbage-whiteonion71
Fruit: 16.6% [315kcal, 697g]: apple313 raisin-mix2
Starchy: 23.1% [440kcal, 647g]: potato-baked373 jerusalem-artichoke66
Nuts: 12.8% [243kcal, 125g]: avocado211 guacamole22 cocoa-powder10
Grain: 8.5% [162kcal, 74g]: nimble-wholemeal162
Rubbish: 5.2% [98kcal, 26g]: special-K-bar-original98
Totals: [3668g] 1900, 72.3g protein (15.2%), 39.0g fat (18.5%), 315.0g carb (66.3%), 3.01g saturated fat, 66.19g fibre, 0.46g sodium. 98 is 5.2%
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Nir
Senior Administrator
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Posted: 4 January 2009 01:14 am |
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Saturday
Bedtime was 1.30am. Got up at 7.45am. Kelly made both classes. Ryan made Pump. Afterwards we found Nina who was stretching after her gym-based workout, going for a brief Sauna (having 3 siblings a trait shared between myself, Nina and Ryan). Called home to ask about sister's availabilty to socialise, then called Rob for a chat regarding the very same topic. Dad called to ask about allotment vegetables I'm after and I sketched out for him the possibility of catching up with a radio program he has missed at the time of his choice (via the BBC iPlayer) rather than at the broadcaster's convenience. I was also invited to the 2nd family Christmas 2008 dinner to be held tomorrow, January 4th and I accepted.
At home checking my emails I discovered the library now has the book I was after so I popped over to get it. To avoid confrontation with the staff (see Tuesday) I learned how to use the automatic kiosk to issue the book out to myself which almost seems like magic - you place a book on a mat (similar to a mouse-mat) and it just 'knows' what book it is. Felt sleepy and had a nap, waking up an hour later and then an hour after that.
I passed on the film (Yes Man with Jim Carey) that my brother and sister were seeing but arranged to meet afterwards in pub. By 6.45pm, 1,587 calories and 3,717 grams (43 kcal/100g) - already including 600 calories from calorie-dense sources of bananas (568g) and houmous (25g). To save myself from time-wasting a last minute to attend the AA meeting. One chair and about 3 shares brought us up to one hour. Enjoyable meeting though I forgot some details of the chair but remember the theme of fear and thinking about how itself in my life (procrastinating about calling a particular gym to ask about instructing vacancies). My hands were so frozen on the ride back from AA that I was barely able to use the combination padlock to chain my bike. So very grateful about getting into the heated pub and able to thaw my freezing fingers.
Shortly afterwards Rob arrived, followed by Eran, Galit and Jay. I stayed for 2.5+ hours, being the first to leave. I didn't eat or drink anything. At home had some banana I prepared earlier followed by a small amount of chick peas and brocoli. 0.22am-0.40am: 313 calories and 331 grams (95 kcal/100g).
Engineered the day so as to use as many of my calories on my soft bananas as possible (to the exclusion of avocado, bread and chick peas) as well as some over-ripe nectarines (almost 79% of calories from fruit) but also used plenty of protein-rich non-starchy vegetables to balance protein intake. A heavy day (4048g, 8.9lb) mostly thanks to high fruit consumption (2739g, 6lb). Tomorrow I'll hopefully be saving calories until the unknown quantity of 'Christmas Dinner Take #2' is over.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=493
Veg: 12.7% [241kcal, 936g]: mange-tout-boiled69 brussel-sprouts-boiled55 cauliflower-boiled42 broccoli-boiled40 cabbage-boiled35
Legumes: 5.3% [102kcal, 347g]: stir-fry-chinese-style:beensprout-carrot-cabbage-bamboo-waterchestnut-mangetout71 chick-peas-boiled31
Fruit: 78.7% [1494kcal, 2739g]: banana819 nectarine249 blueberries145 apple128 blackberries85 plums-english36 satsuma33
Nuts: 3.2% [61kcal, 25g]: houmous-reduced-fat61
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [4048g] 1900, 62.1g protein (13.1%), 16.8g fat (8.0%), 375.1g carb (79.0%), 1.36g saturated fat, 70.11g fibre, 0.10g sodium. 1 is 0.1%
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Nir
Senior Administrator
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Posted: 4 January 2009 10:17 pm |
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Sunday
Turned computer off and went to bed by 1.30am (despite online backlog). Started the day at 10am. One hour away from the computer then broke down and turned it on. 2 hours of online catch-up. By 12.50pm, 302 calories and 869 grams (35 kcal/100g).
After 1pm was collected for Christmas Dinner take #2 which largely passed peacefully - back by 3pm. Chatted with Nash for almost an hour. Had to look up nutritional information (for input into my calorie counting software) for yellow split peas, sun-dried tomatos and also marshmallows. 695 calories and 1604 grams (43 kcal/100g). Noteable calories: yellow split peas (116) almonds (108) marshmallow (15) sun dried tomatos (13) lamb (9) bombay mix (5). Took till 4.45pm to work this out (because I was practicing avoidance - tending to emails and blogs instead!). With figures at hand I knew I could have more food before the workout - chosing fruit. By 5.05pm, 1200 calories and 2990 grams (40 kcal/100g).
Step was well-attended (Nina, Emma, Sam). A new girl at pump, and Ryan's first attempt to sample Jason. unbelievably he was shoulder-pressing 25 kilos at the end of the shoulder track and I guess I can't have a go at him seeing as he did manage to perform them (well sort-of, not sure whether he didn't do the 'lower-half' repetitions because they were harder or because he didn't understand what action was instructed). At the Sauna Nina and Goss talked about work misery and got my first chance to see who Barry's new girlfriend is.
When I've not been useful (which has been often in recent days) I have at least been working towards depleting my audio backlog. At one point this, not including my 0.5GB mp3 player, overed around 1.5GB but I've almost reached the bottom of said barrel. In other words, on days when I'm not useful I can listen to more than I'm currently producing (which is good because I'm hoping to be useful and therefore listen to less). It is funny that I 'panic' both when there's too much audio and when there's too much!
8.35pm-9.25pm: 700 calories and 330 grams (212 kcal/100g): bread, avocado, chick peas and peantus. I've decided to stop lying to myself about bread so now I weigh it before I toast it, when I can be accounted for the weight of the moisture, too.
7-day food shopping totals: 0 + 2.63 + 0.60 + 0 + 2.73 + 0 + 0 = £5.96
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=494
Veg: 12.5% [237kcal, 1336g]: mediterranean-style-salad80 okra-boiled37 broccoli-boiled36 runner-beans-boiled32 mushroom-common-boiled26 iceberg-lettuce8 chinese-leaf-lettuce8 chicory8 romaine-lettuce4 onion-boiled0 tomato-chopped-basics0
Legumes: 7.1% [135kcal, 127g]: yellow-split-peas116 chick-peas-boiled19
Fruit: 30.1% [573kcal, 1289g]: nectarine200 apple135 banana81 pineapple66 plums-english41 grapes28 galia-melon21
Starchy: 5.6% [106kcal, 203g]: jerusalem-artichoke57 potato-baked49
Nuts: 16.8% [319kcal, 126g]: avocado170 almonds108 peanuts-salted26 olives-pitted15
Grain: 25.5% [485kcal, 220g]: nimble-wholemeal485
Animals: 0.5% [9kcal, 4g]: lamb-leg-lean&fat-roasted9
Rubbish: 1.9% [36kcal, 15g]: marshmallows15 tomato-sun-dried13 bombay-mix5 coffee-instant3
Totals: [3320g] 1900, 80.5g protein (16.9%), 45.9g fat (21.7%), 291.3g carb (61.3%), 3.16g saturated fat, 67.28g fibre, 1.06g sodium. 45 is 2.4%
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Nir
Senior Administrator
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Posted: 5 January 2009 09:48 pm |
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Monday
Got up at 9.30am (turned computer off at 10.30pm and bedtime was shortly afterwards). Throughout the day I was trying to finally start revising for the test I have next week though I was struggling to stay away from the computer, turning it on and off throughout the day. At one point I turned it on simply to unsubscribe from the 'Renegade Health Blog' which I have found to be a waste of time for quite a while. I was also a slave to food (preparing 'one of everything'). When I finally opened the curtains I found out that it snowed overnight. Both Nash and Majhid called for a chat. Never was sure about the white vest I picked for the workout (it is a bit small). By 3.45pm, 1,282 calories and 2,977 grams (43 kcal/100g).
Heading over to the gym I walked-and-read (so I can read and so I don't have to cycle in snow instead walking mostly through the indoor shopping centre). There were six of us for Jam which is a record for this new class. Shay didn't remember that I previously passed ETM even though I'm sure I told her (a long time ago though). I asked for advice getting started - she said one option is to get a 'fake' letter (i.e. the promise of work from someone who wasn't actually promising me work) in order to go on the course, and then do the video on the strengh of cover work. This is a risky strategy which I think should be a last resort once I exhaust 'Plan A' of finding a letter of affiliation that actually goes with some teaching experience. Combat was very well attended (I counted 30). Sam (who is apparently 3 months pregnant) was standling slightly back saying she'd rather not see herself too clearly in the mirror (it is interesting to see her - normally quite lean - slightly more rounded than usual). I remained self-concious in my never-worn white vest. Also read on the walk home (finishing the first chapter: joints and bones).
At home turned on the computer for online catch-up and left it on during dinner. 8.34pm-9pm: 618 calories and 316 grams (196 kcal/100g) - some iceberg lettuce to go with my bread. I'm now down to 4 x 800g loaves of bread which have been in the fridge since last year, labelled 'best before December 30th' (6 days ago). Given how few spare calories I've recently had for bread and how quickly it will go off and given that there's another 7000-odd calories of it, it is inevitable that some will go off before I get to it (that is, unless I go for the rather boring bread-and-low-calorie-salad diet). I'd have room for it in the freezer but there's plenty of bread already there, not to mention a lot of recently-purchased Houmous. At the end of the day I don't know why I'm stressed about the potential loss of £1 of food (though it would have been £4.96 at full price!).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=495
Veg: 7.2% [137kcal, 731g]: carrot-raw68 cabbage-boiled38 mushroom-common-boiled14 celery-raw12 iceberg-lettuce5
Legumes: 7.1% [136kcal, 112g]: chick-peas-boiled136
Fruit: 32.1% [609kcal, 1493g]: apple313 nectarine144 satsuma71 plums-english63 mandarins18
Starchy: 21.1% [400kcal, 676g]: potato-baked310 jerusalem-artichoke59 carrot-old-boiled31
Grain: 32.3% [613kcal, 279g]: nimble-wholemeal507 hovis-wholemeal105
Animals: 0.3% [6kcal, 2g]: banana-flavour-whey-powder6
Totals: [3293g] 1900, 73.0g protein (15.4%), 14.7g fat (7.0%), 368.8g carb (77.7%), 1.76g saturated fat, 66.03g fibre, 1.34g sodium. 6 is 0.3%
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50lbs2lose
New Member
| Joined: | 24 July 2008 |
| Location: | |
| Posts: | 383 |
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Posted: 6 January 2009 08:18 pm |
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Hi Nir.This is your friendly computer challenged cpher. I was wondering if you could look at the pm suenos sent me and help me access this set of exercises? I can not figure it ou. Even when I Click on the link in the second pm I only get the one exercise. Mind helping me? Thanks
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Nir
Senior Administrator
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Posted: 6 January 2009 09:50 pm |
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Try these links. Surely they all look like different exercises? (if they all look like the same exercise, what is the title of the exercise being shown?)
arms: dumbell kickback AND/OR one arm tricep extention
biceps: dumbell curls
shoulders: upright row
back: lying row
chest: bench press
core: broomstick twist
butt: split squat
thighs: side lunges
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Nir
Senior Administrator
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Posted: 6 January 2009 11:01 pm |
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Tuesday
Computer off before 10pm but although I tried I didn't fall asleep till after 11.20pm. Up by 7am splitting my time between revising and eating breakfast / getting ready. At 9am mum asked me to get dressed and help carry my shopping, a bit late as I was already practically at the gym so mum and dad had to carry up the shopping by themselves. As an experiment I took my squat bar down to 27.5kg and then noticed Christine had put her bar up so we were on the same weight. Participant Michelle (who has 15 years of experience as an instructor) was using low weights, perhaps her first weights workout after a long holiday-related lay-off. After Pump I showed Christine how to get into the online quizes and hurried on barely making counselling. On the way I stopped to take a call - someone trying to upgrade my phone (yes, the one I upgraded in December). Instead of getting into a conversation about who they are and how they obtained my number I simply hang up, just as well as I was about 30 seconds late for my appointment where (after a 3 week break) I felt the need to talk non-stop for 50 minutes, no wonder I feel as though I don't hear my counsellor speak they hardly get a chance to :). On the way back double-checked Kelly was still meeting with me at 1pm. At home counted my shopping and prepared some of it for consumption, cooking a couple of stir-fries and weighing fruit salad components, mixing everything in a 3 litre metal bowl and walking over to an already waiting Kelly. Amongst other things we discussed (or is 'gossiped about' a more concise description) Nina (and details of her personal arrangements which remain a mystery to us both). When Kelly said she's coming to the workout and sauna tonight I omitted to mention that I already did Pump so I guess this is the first time in a very long while (over 2 years) I'm doing two weight workouts the same day, just to be sociable. I may take my weights down if I'm feeling sorry for myself, haven't decided. Home by 1.30pm. Used audio whilst cycling to the gym, on the way to counselling, on the way back and whilst walking over to Kelly but not whilst walking home (I was still eating and thought that concious eating would be better) thus giving me a rare chance to be in the moment.
over last 200 days, protein intake average was 63.6g.
over last 100 days, protein intake average was 66.8g.
over last 50 days, protein intake average was 68.2g.
over last 20 days, protein intake average was 71.2g.
My 60g protein target hasn't changed since I set it in February but instead of deliberately eating raisins or other low protein foods at the end of the day in order to keep it low, so long as I meet my target and eat excusively vegan foods I am more relaxed about how high my intake goes. This gradual change of attitude is reflected in the numbers (above). I wonder whether the trend has stabalised.
Time-wasting till 6pm: nothing accomplished in 4 hours apart from catching up with online matters and putting away the shopping (although there was over 30 kilos of it to put away, to be fair).
By 6.15pm, 1,143 calories and 3,214 grams (36 kcal/100g). Headed to the gym and (finally) reading my textbook for a while. Ryan showed up and started reading a newspaper. Then Kelly appeared. For my 2nd pump class I used lighter weights in almost every track but still worked up a sweat. Afterwards spent an hour in the sauna/jacussi complex. Chatted to a couple of guys (one said he ate every 3 hours on the dot so talked about that concept). Kelly told me she has an appointment diary in which she sometimes makes short notes on life and was trying to piece together key events of our collective gym-based social life, which has taken off for all of us in 2008. She put two and two together and figured that this was my 2nd class for the day. Home by 9.30pm - online straight away.
Lots of bread 10.19-10.41pm: 757 calories and 350 grams (216 kcal/100g).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=496
Shopping: 19p plums(12kg) 12p potatos(10.3kg) 12p spring-onion(1.3kg) 6p stir-fries(2.4kg) 3p pineapple 1p mango 1p fruit-salad 1p nectarines free carrots(3.9kg). £0.55
Veg: 12.3% [234kcal, 929g]: brussel-sprouts-boiled106 carrot-raw55 runner-beans-boiled33 mushroom-common-boiled25 broccoli-boiled15
Legumes: 10.6% [201kcal, 672g]: stir-fry:edamame-bean-ginger-Raw116 stir-fry-basic:beansprouts-carrots-greencabbage-whiteonion84
Fruit: 36.2% [688kcal, 1604g]: pineapple243 apple131 mango119 plums-english55 satsuma38 nectarine34 galia-melon22 kiwi-fruit18 grapes13 watermelon10 orange6
Nuts: 1.1% [21kcal, 8g]: houmous-reduced-fat21
Grain: 39.8% [757kcal, 350g]: hovis-wholemeal757
Totals: [3564g] 1900, 79.1g protein (16.7%), 24.5g fat (11.6%), 340.7g carb (71.7%), 3.92g saturated fat, 77.91g fibre, 1.78g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 8 January 2009 01:09 am |
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Wednesday
After an 11.20pm bedtime, got up at 7.30m. Some food and some revision. Slightly late for Step so had to make do with 2nd row far right. Not being front centre I sometimes went wrong because I couldn't see Jo, yet this is what the majority of people deliberately chose (it isn't exactly a fight for the front row). Afterwards some food and some revision. At 2pm decided to go online on the proviso that I'd come off the computer at 2.30pm sharp. 2.30pm came and went, my word to myself meaning nothing. When the backlog was cleared at 3.50pm I finally turned the machine off. Hopefully a lesson there for myself - don't take the first drink. Left at 4.35pm, by which point I had 1,111 calories and 3,074 grams (36 kcal/100g).
Got tocollege around 5.10pm. Received call from gym regarding my air-conditioning comment (promising to get back to me by Monday) and had a chance to ask for a letter-of-affiliation. Who knows if I'll get it (I probably won't) but the notable thing was that for just one moment I had enough 'Hutzpa' to ask, something I would have spent months building myself up for!
Rather than studying I mostly chatted to students before the session. I was given an enrolment form for the Exercise To Music component of the course and I have to go to the Admissions office at some point (with money and proof of status) so I can join that course (which I passed 2 years ago but want to retake so I have the skill refreshed). In 4 groups we came up with hard questions to quiz the other groups on, which was fun. Then we all attempted teacher Tom's questions. This took me to 8.20pm which was unfortunate as dad has been standing still doing nothing for over an hour (Tesco reductions happened early).
Mum drove me there and I bought 10 packets of oranges first and then came back into the store - we divided the trolleys and paid separately. I then came back in to help dad with a problem, going to customer services for some items he was overcharged for but a message was delivered to me implying that the rule of 'no more than 10 reduced items' now means (at least with respect to me) no more than 10 items per purchase (as opposed to no more than 10 items of the same type, as has been the meaning previously). Also unclear was whether me or dad were being targeted by this clamp down. Once described to mum she confirmed the woman that spoke to me was the same person who banned her from the store. What this means is potential strife ahead especially if dad gets banned or is forbidden from buying more than 10 items at a time, each eventually as bad as the other.
I got home at 9.30am and when looking at the calories in my Houmous with pesto (375 per 100g) immediately regreted buying it. It didn't look good contrasted with the 245 calories for the reduced-fat product from last week. Fridge too full for putting shopping in fridge to be a reality. Snacking in the background 9.36pm-11.55pm: 789 calories and 357 grams (221 kcal/100g). Caught up with online backlog by 1am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=497
Shopping: £3 oranges(12.4kg) 11p peaches(4.9kg) 5p carrots(2.5kg) 4p fruit-salad 4p fennel 3p plums 2p veg-mix 1p houmous-pesto. £3.30
Veg: 3.3% [62kcal, 433g]: cabbage-boiled37 mushroom-common-boiled25
Legumes: 6.8% [129kcal, 476g]: stir-fry-family:beansprouts-carrot-cabbage-onion-pepper-sweetcorn-Raw129
Fruit: 30.5% [579kcal, 1449g]: apple213 nectarine146 satsuma117 plums-english102
Starchy: 18.0% [342kcal, 716g]: potato-baked213 carrot-old-boiled72 jerusalem-artichoke56
Nuts: 3.0% [57kcal, 19g]: houmous-pesto33 houmous-reduced-fat24
Grain: 38.5% [731kcal, 339g]: hovis-wholemeal731
Totals: [3431g] 1900, 72.0g protein (15.2%), 20.2g fat (9.6%), 357.5g carb (75.3%), 3.67g saturated fat, 68.55g fibre, 1.47g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 8 January 2009 09:50 pm |
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Thurday
1.30am bedtime, 7.45am start, enjoying yesterday's fruit salad. First day of no Cranberry experiment. Online by 8.05am - once I caught up with emails I did some computer based revision quizes as it didn't look like I could be persuaded to read the textbook.
Jo was talking to a girl new to pump when I was walking in. I kept looking at her throughout the class (through the mirror, she was a fair way behind me) unable to shake the feeling that it was Jenny my ex from 3.5 years ago. The shape of her body, the hairstyle and face - but I certainly was not sure. A brief chat afterwards with Jo straighted this out - a personal friend of Jo and definitely not my ex, a case of mistaken identity! Then the first opportunity to do balance in 3 weeks, 15 of us filled the room and we ran out of Yoga mats as we all experienced the new choreography for the first time. Kelly planned to spend lunch with a co-worker.
At 12.20pm mum dropped off some gifts and shopping shortly after I arrived myself. Then there was some studying and lots of time-wasting. I induldged in fruit - by 5pm, 1,543 calories and 4,344 grams (36 kcal/100g) - with 3/4 of them (1144 kcal) from 2879g (6.3lb) of fruit.
With Jason away for the week, Jackie covered his Body Step class, clutching the choreography booklet in her hand. She got everything perfectly whilst I got the chance to reflect just how poor my memory was - stuff from release 72 which is either 3 or 6 months ago seemed rather 'fresh'. Regular participant Emma always sings the words to any songs she knows (which is fun to watch). Gemma was covering Jason's Aerobics class with Body Jam, the first opportunity for Nina to try it out (and for me to see what Gemma is like as a teacher - competent, with her own style which is somehow rather different to Shay's). Then Kieren stepped up to cover Jason's Abs class, a case of doing moves with music in the background rather than having the moves tightly coupled with the music. After 10 minutes we ran off to the next-door Box-Fit class of which Nina is a regular and I was trying for the first time (you spend most of the hour in a pair doing padwork. Nina wanted to be with her regular partner so I asked a girl who has apparently done the class twice beforehand to work with me). I was afraid of being either exhausted or terminally bored and neither happened, but neither do I feel I got a workout. My verdict is that I'm glad that other cardio options exist (Body Combat and Body Step being the most effective and interesting for me). Altogether I did 6 different classes today (but altogether only spent 4.5 hours in the class environment as they were all different lengths). Nina wasn't intending to do the sauna but didn't need much persuading to change her mind and once we were there Ryan joined us (he was concerned that Combat wasn't for him and I assured him it can be an effective workout and that others who do 'real' martial arts workouts also participate - thinking of Carlos here).
Home by 9pm and ate my last snack which I had calculated and pre-measured 4 hours later - as much bread as the remaining calories would allow topped up with iceberg lettuce up to my dinner-time food weight limit: 9-9.15pm: 357 calories and 328 grams (109 kcal/100g).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=498
Shopping: 4p peaches 2p pears 1p sharon-fruit £0.07
Veg: 15.4% [292kcal, 1085g]: carrot-raw129 brussel-sprouts-boiled85 cabbage-boiled36 iceberg-lettuce22 spring-onion14 chicory6
Legumes: 6.8% [130kcal, 553g]: stir-fry-basic:beansprouts-carrots-greencabbage-whiteonion69 stir-fry-family:beansprouts-carrot-cabbage-onion-pepper-sweetcorn-Raw61
Fruit: 60.2% [1144kcal, 2879g]: apple249 nectarine181 pear-funsize-tesco179 orange152 persimmon-japanese-sharon-fruit80 plums-english76 peaches67 grapes45 mango45 cantelope-melon29 kiwi-fruit14 galia-melon12 strawberries10 watermelon6
Grain: 17.6% [334kcal, 155g]: hovis-wholemeal334
Totals: [4672g] 1900, 60.2g protein (12.7%), 15.3g fat (7.2%), 380.4g carb (80.1%), 2.36g saturated fat, 88.49g fibre, 0.67g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 9 January 2009 09:21 pm |
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Friday
Bedtime around 10.45pm. Got up 11 hours later, grabbed a snack and headed out to Step. After the class stayed behind for 1.5 hours, making a friend with a class member who had a couple of things in common with me (signed off work, has seen a psychologist). Brief chat with Kelly on route. Home by 1.30pm.
Mum delivered some fridge cast-offs to see me through (I have lots of fruit but less on the vegetable front) as well as sister's cashback claim for me to process at the post office: my little outing was around 4pm. After that I wasn't in the mood to be useful and ate non-stop until my evening outing.
By 6.10pm, 1,312 calories and 2,918 grams (45 kcal/100g). Dad picked me up for OA. There were 10 of us, including a newcomer - 7 sharing. In my share I admitted that until recently I weighed my bread after toasting it thus making a deliberate 10% error on the calories and also how mental difficulties are more embarassing than physical ones and how this is coming up in my life. After the meeting a friend came up to relate to my share. 5 of us stayed for the group conciousness were I was relieved of my tea/coffee service position on account of being unable to comit to arriving at 6.15pm due to my reliance on lifts. We're out of 'welcome' chips and as we're low on funds a decision was taken to drop them from the format. I got a lift home, and a chance for a chat. It was 8.15pm so I skipped the AA meeting which I would now be late for. My final snack was bread and chicory, 8.35pm-8.55pm, 588 calories and 331 grams (178 kcal/100g).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=499
Veg: 8.6% [164kcal, 658g]: carrot-raw55 cauliflower-boiled48 broccoli-boiled39 castlefranco-salad15 chicory7
Fruit: 39.5% [750kcal, 1898g]: apple313 pear-funsize-tesco120 plums-english103 nectarine71 peaches52 orange48 satsuma42
Starchy: 14.9% [283kcal, 367g]: potato-baked283
Grain: 37.0% [704kcal, 326g]: hovis-wholemeal704
Totals: [3249g] 1900, 65.4g protein (13.8%), 15.2g fat (7.2%), 375.5g carb (79.1%), 3.00g saturated fat, 71.36g fibre, 1.34g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 10 January 2009 10:08 pm |
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Saturday
Woke up and lay in bed, a struggle to make sure I didn't fall asleep. Finally got up and made the workouts which were rather busy (37 at Combat; almost but not quite running out of equipent for Pump). Aftewards ran into Nina and Gerry by the stretch-assist machines. At the sauna discovered that Gerry is a science teacher (for kids with difficulties). Decided to not do AA because of the forecast. Lots of food and some reading followed. Later on I turned on the computer, too. By 7pm, 1,549 calories and 3,586 grams (43 kcal/100g).
7.13pm-7,30pm: 351 calories and 329 grams (107 kcal/100g): bread, avocado, spring-onion, chicory and potato. This the 5th day in a row with no 'animal' and 'rubbish' categories. I've had longer stretches of being vegan, but this is a record for me going without my decaff coffee (which usually populates the 'rubbish' column). I'm sure something will come along and spike the figures sooner or later but I always believed that it would be impossible to pull this off without feeling deprived. I also believed that I was destined to forever use Whey powder. Things change. Amen to that.
A while ago bought ASDA's 'smartprice' potatos which are small and still covered in mud and today (with all potatos now out of the fridge) I washed them, in batches in the kitchen sink, to remove mud so that when I chose to cook them it is a simplified process.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=500
Veg: 12.8% [243kcal, 1034g]: cauliflower-boiled49 carrot-raw47 brussel-sprouts-boiled45 spring-onion40 cabbage-boiled29 mushroom-common-raw27 chicory6
Legumes: 3.1% [59kcal, 218g]: stir-fry-family:beansprouts-carrot-cabbage-onion-pepper-sweetcorn-Raw59
Fruit: 35.6% [677kcal, 1643g]: apple410 satsuma157 plums-english74 nectarine36
Starchy: 17.1% [324kcal, 729g]: potato-baked191 carrot-old-boiled90 jerusalem-artichoke43
Nuts: 11.6% [221kcal, 116g]: avocado221
Grain: 19.8% [376kcal, 174g]: hovis-wholemeal376
Totals: [3915g] 1900, 61.6g protein (13.0%), 38.4g fat (18.2%), 327.2g carb (68.9%), 1.95g saturated fat, 75.28g fibre, 0.71g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 11 January 2009 10:02 pm |
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Sunday
In the morning finished the last few pages of my textbook and the last powerpoint-based multiple-choices quizes. Determined that my next project should be to investigate the 'mood gym' website but motivation wasn't there. Instead spent most of the time eating and clearing audio backlog. Specifically, with most of my text-to-speech output already on my 0.5GB MP3 player for when I'm out and about, I delved into the very-well-compressed folder (for files which are 3 or more times more compressed than my typical ratio of one-megabyte-per-minute). Managed to speed through a few Kevin Gianni interviews, confirming my decision earlier in the week to cut ties with him. Felt the same way about Bob Proctor (who I also dropped - a couple of months ago). You know the idea? you have a box of chocolates, a packet of sweets (in my case it was white flour tortillas) and you know you shouldn't eat them but instead you 'work through them' until they're gone. Well I know I should be living life. To this end I've already cut out a bunch of forum text (yes, I no longer read every bit of CPH - though ironically I am now posting more), I've also trimmed my commitment to some blogs and mailing lists. Yet even now when my backlog is virtually non-existent I find things to listen to rather than face life and The Next Thing I Should Be Doing. After 4pm I finally graduated from non-stop audio to silence and some rest (and in fact was concerned about getting too comfortable under the heavy duvet). By 4.05pm, 1,331 calories and 3,485 grams (38 kcal/100g).
Jo covered for Jason. Step was rather well attended. Kelly didn't make Pump - Ryan did, surprising me by going lower on his weights. At no point did his bar have more than 2.5kg more than my bar (and given that he is stronger, that means he was as sensible as me). I conjectured that he exhausted himself with a pre-Pump workout but was wrong on that count. At the Sauna Nina re-lived her issues at work for Goss and then Paul's benefit.
I decided to move from 1900 calories down to 1800 calories. I was on 1800 calories for a few months, until the beginning of September (when I returned to the gym). The thing is, I lost weight on 1800 calories and I gained when I ate more so right now it feels perfectly logical to go back to 1800 calories. It is just a matter of compliance i.e. after eating 2300 or 2200 calories every other day, eating fewer calories seems like poverty, but just like before I'm sure I'll get used to it. After all I'm generally doing "Eat To Live" until my final meal so the adjustment only needs to apply to that final meal. Using Lyle McDonald's formula, the maximum calorie deficit for fat loss depends on how many pounds of fat you have to lose (31 x LBS) which gives me 400. If my maintenance is 2000 (an assumption, admittadly) that means I can't go lower than 1600 without compromising my LBM. Last year when at college I remember having lots of days at 1400. Right now I can't imagine myself complying with that number.
9.35-9.45pm: 469 calories and 330 grams (142 kcal/100g) - sandwiches: 4 slices of wholemeal bread, half an avocado, some spring onion and some chinese leaf lettuce.
7 day food shopping totals: 0 + 0.55 + 3.30 + 0.07 + 0 + 0 + 0 = £3.92
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=501
Veg: 21.9% [394kcal, 1514g]: carrot-raw161 brussel-sprouts-boiled98 cauliflower-boiled60 cabbage-boiled41 celery-raw13 chinese-leaf-lettuce10 spring-onion8 fennel-boil4
Fruit: 32.9% [592kcal, 1552g]: apple204 plums-english179 satsuma71 orange40 nectarine37 mandarins33 peaches29
Starchy: 18.9% [340kcal, 523g]: potato-baked268 jerusalem-artichoke72
Nuts: 7.2% [129kcal, 67g]: avocado115 guacamole14
Grain: 18.8% [339kcal, 157g]: hovis-wholemeal339
Animals: 0.3% [6kcal, 2g]: banana-flavour-whey-powder6
Totals: [3815g] 1800, 60.9g protein (13.5%), 28.7g fat (14.3%), 324.6g carb (72.1%), 2.38g saturated fat, 73.32g fibre, 0.85g sodium. 6 is 0.3%
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Nir
Senior Administrator
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Posted: 12 January 2009 09:45 pm |
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Monday
Got up late (9.40am). Wasn't very useful. Phil was presenting the rumour that DSG (owners of Dixons, Currys and PC World) as fact and this together with their websites all being unexpectedly down led to come out to look at the laptops at Currys.Digital (cheapest still £400) at around noon. Perhaps they're going out of business but today isn't the day. On the plus side had a brief word with Kelly whilst out. Nap after 3pm. According to my phone I took a call from the gym at 4pm (about the air conditioning, I think), if the technology didn't back me up I would not be sure. I did some more funeral eating (i.e. mourning the fact this was my last 'heavy' eating till tomorrow) allowing myself to be late for body jam which last week (doing it twice) I got a bit bored with. Done eating by 5.23pm - 1,432 calories and 3,242 grams (44 kcal/100g).
Got into Jam 20 minutes late at 5.35pm and got rather warm doing most of it with long bottoms rather than shorts. 35 of us at combat, gettng a little more comfortable with the new choreography. Shay had her video camera on a tripod but she mimed the class as she doesn't know how to make the microphone work (or didn't bring a fresh battery). No such problems for Jo - for the first time in a while decided to stay on for Step as well and didn't regret the decision. I am enjoying the gym more than my time at home by a big margin at the moment. Home by 8.30pm.
Avocado and spring onion sandwiches at 9.30pm: 368 calories and 328 grams (112 kcal/100g). I'm piling the veggies so high I end up curving each slice up in pita-bread style. A third each of my calories went on fruit and starchy vegetables, not leaving much to be spared on bread or avocado (both of which are ageing despite being afforded fridge space). Whilst I have eating time available I find it unlikely to be letting go of anything - bread and avocado calories are my last priority (which is probably as it should be). Moving from 1900 to 1800 calories means I have to be slightly more Eat-To-Live.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=502
Veg: 9.6% [173kcal, 763g]: cabbage-boiled72 brussel-sprouts-boiled70 spring-onion27 chinese-leaf-lettuce4 celery-raw1
Fruit: 33.0% [595kcal, 1614g]: nectarine170 plums-english167 satsuma117 orange79 peaches62
Starchy: 33.0% [594kcal, 985g]: potato-baked483 jerusalem-artichoke61 carrot-old-boiled50
Nuts: 8.5% [153kcal, 77g]: avocado124 houmous-reduced-fat29
Grain: 15.8% [285kcal, 132g]: hovis-wholemeal285
Totals: [3570g] 1800, 60.6g protein (13.5%), 27.1g fat (13.6%), 328.4g carb (73.0%), 1.51g saturated fat, 65.60g fibre, 0.60g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 14 January 2009 12:31 am |
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Tuesday
Sleepless night - awake from 2.20am till 6.30am (mostly time-wasting online, naturally - including CPH diaries). I received a reminder of a job-hunting workshop I signed up for some time ago which happens to be this Saturday and got in touch with Nash to postpone our planned gym outing. Got to the college enrollment office but admin problems preventing me from enrolling. Had what seemed like a productive counselling session with the promise of more. Waited for 10 minutes so I could meet Kelly for her lunch break before returning home shortly after 1pm, grateful to find the box of catheters mum brought over (new plan: hoard a larger 'backup' quantity!).
Wasted the afternoon. By 5.43pm, 1,388 calories and 3,790 grams (37 kcal/100g).
Did the majority of Jam in a full class led by Gemma, confirming my earlier impression that I'm doing too much Jam. 19 of us for Pump didn't feel like much and Angela seemed stressed. Kelly was hungry, having not had anything to eat since 1pm but still came up to the Sauna where we discovered that Paul is 48 years old and used to work in the same factory Kelly worked at in her early 20s. I'm experiencing slight lower back pain which hopefully will go away. Due to hospital appointment and an exam there's unusually no gym at all for me today (New Years Day all over again).
10pm-10.25pm: 412 calories and 450 grams (92 kcal/100g): bread, avocado and 283g of vegetables. At 11.15pm mum and dad came over with some allotment produce and some perishable shoppoing most of which I proptly stored in the refrigerator. Still up at half past midnight.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=503
Shopping: mostly salads. £0.10
Veg: 15.9% [286kcal, 1313g]: carrot-raw114 spring-onion62 cabbage-boiled61 brussel-sprouts-boiled17 celery-raw13 mushroom-common-raw12 fennel-boil5
Fruit: 39.8% [717kcal, 2058g]: peaches353 satsuma159 plums-english87 nectarine72 orange46
Starchy: 22.9% [413kcal, 691g]: potato-baked277 jerusalem-artichoke136
Nuts: 5.9% [106kcal, 50g]: avocado78 guacamole14 peanuts-redskin-raw13
Grain: 15.1% [271kcal, 126g]: hovis-wholemeal271
Animals: 0.3% [6kcal, 2g]: banana-flavour-whey-powder6
Totals: [4240g] 1800, 63.3g protein (14.1%), 22.7g fat (11.3%), 335.7g carb (74.6%), 2.28g saturated fat, 69.93g fibre, 0.73g sodium. 6 is 0.3%
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Nir
Senior Administrator
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Posted: 14 January 2009 10:23 pm |
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Wednesday
Got up after 8pm (tired but knew I had to get up). Ate (out of fear of food unavailabilty later on). Left after 9pm. Getting a bus to the railway station wasn't the problem I anticipated and was at station by 9.25am - worked out some statistics for the last 21 days for toilet visits (peak 13, mean 9.1 per day). The train to London was a bit late and very packed, I sat on the floor with my back against a train door reading my book of the moment ('Overcoming Obsessive Compulsive Disorder' - the one that was recommended for me to read in December). Continued reading whilst walking to my appointment. I expected to be told to come back in a year but instead I'll be back for a test in March and be seen in May (the Ultrasound of my kidneys taken I think in November showed no improvement). My case will also be discussed by the Multi-Disciplinary Team. I got a 12pm train and a bus back into town. Went via the bank and home by 1.30pm.
Wasted some time (eating, online and audio). Had some quiet time then left around 4pm - by then 767 calories and 1,845 grams (42 kcal/100g)
I had an idea to have a haircut but the barber shop was shut so took an earlier than planned bus to college, arriving 75 minutes before exam time. At 25 minutes to I joined fellow students at the cafeteria. Reading time started at 6.08pm and we were allowed to write from 6.23pm. I was reasonably confident of almost all my answers and there was no point in hanging around so at 6.45pm I asked for persmission to leave early. Almost immediately I hopped on a bus that got me to the gym by 7.25pm with time to enjoy the 2nd half of the Combat class, surprising instructor Angela (who was speechless for a few seconds noticing my sudden appearance) as well as Nina and Kelly. Nina had her own surprise for me - she is paying for some Personal Training and in fact this meant leaving Combat earlier as her session was at 7.45pm. Kelly had more info for me about Ryan and Nina but had to rush away. I spied Nina and PT Hazel playing catch with a swiss ball, both of them balancing on upturned BOSUs (half-spheres) before walking home. A total of 40 pages read today thanks to reading opportunities (train and bus journeys) that I don't expect to repeat tomorrow. Home by 8.45pm.
My last meal 9.42pm-10.05pm: 1033 calories and 492 grams (210 kcal/100g), an avocado and lots of bread. Wheras yesterday I deliberately allowed myself the arbitrary amount of 450 grams for my meal (picking a selection of veggies to go with my 0.5 avocado and 3.5 bread slices), today I used no veggies and still came in at more than 450g. I could have used higher-calorie food (e.g. nuts) to keep it at 450g but I saw an opportunity to eat more bread. In the fridge I'm now down to 1.3 loaves of bread (now 2 weeks past its 'best before' date but still no spots). Obviously the extra bread came because of lower than usual calories (767) in the first part of the day and this went together with a ligher than usual day (2337g is 5.1lb, light for me).
I spent less time eating than usual. Meal times were:
Meal #1: 3.44am-3.50am
Meal #2: 8.14am-9.13am
Meal #3: 1.51pm-3.53pm
Meal #4: 9.42pm-10.05pm
OK let's put this into perspective, I'm getting excited about 'only' spending 3.5 hours eating today, and this is because I was busy. Oh dear.
One more reason why I was full on fewer calories: had to eat perishable pre-packed salads (ate 426grams) which helped (only accounted for 95 calories).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=504
Veg: 5.3% [95kcal, 426g]: watercress,spinach&rocket36 babyleaf-rocket-salad24 babyleaf-herb-salad21 seasonal-four-leaf-salad13
Fruit: 17.8% [321kcal, 926g]: peaches156 orange48 nectarine34 satsuma23 galia-melon20 watermelon16 fig-baby-dried15 cantelope-melon5 raisin-mix3
Starchy: 17.7% [319kcal, 480g]: potato-baked262 jerusalem-artichoke57
Nuts: 14.2% [256kcal, 130g]: avocado213 houmous-reduced-fat34 guacamole9
Grain: 44.9% [809kcal, 375g]: hovis-wholemeal809
Totals: [2337g] 1800, 68.5g protein (15.2%), 39.4g fat (19.7%), 293.0g carb (65.1%), 4.39g saturated fat, 55.17g fibre, 1.74g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 15 January 2009 08:49 pm |
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Thursday
Kept doing online-catchup until 11.25pm. Woke up at 5.30am (remarkably with 6 hours of uninterrupted sleep - obviously thanks to the 'light' day rather than the slightly-heavier-than-usual last meal. Yet in the face of this reality will I ever be preparedto temper my eating in exchange for a good night's sleep?). Spent some time reading and then abandoned myself to the mindless distraction of eating and food preparation.
Made the outdoor market at 9am and had a quick haircut (I don't like paying the £7.50 fee but I look better with a proper haircut as compared to when I just shave all my hair off completely, which I can do for free). From there made Body Pump (Christine was talking to Jo - instructing pump is what she wants to get into) and Body Balance. After a chat with Yin (the guy from Friday) I headed home. In the half hour I had I was preparing lots of food food for lunch. At 1pm took it all with me to meet Kelly (and almost finish all my food in the alloted time). Back at home 2.5 hours of time-wasting online passed in the blink of an eye. (One highlight worth mentioning though were the HHMI lectures about obesity) 4-5pm: spoke to mum, rested for a bit then headed to gym early for a pre-workout shower (as felt itchy after the morning's haircut). By 4.15pm, 1,104 calories and 3,134 grams (35 kcal/100g).
Placed a step to claim a good studio spot before quick shower and sauna. Jason - who absent on Thursday and Sunday - was back. After tracs 1-4 he leaped to track 8. I wasn't paying much attention myself but noticed Emma lowering her step so I followed suit. Jason almost started track 8 before I interrupted, loudly saying "should we lower our step?". He responded "I am trying to work out - are you trying to be clever?" but then noticed that he forgot to give that instruction and almost everyone else was still on the higher level (and later on said Thank You). Aerobics was rather busy with some newbies. A girl called Lindsey is a dancer, her legs go rather high in the Can-Can kicks and she adds various twists and hand movements to the basic aerobic routine (nice to watch and distracted me - at one point I stumbled). Nina was going to show me what yesterday's PT session entailed but this would have required me to endure the padwork-based boxfit class again (see last Thursday) so I bowed out. Scanned for Kelly who wasn't there. Tried using the chest press machine to figure out my strength but lost interest and headed home. As ever, a struggle to turn off the audio once it's own (this time when I got to my building's staircase).
Evening snack comprised spring onion, half an avocado and about 8 slices of wholemeal bread, taking 25 minutes to consume: 696 calories and 450 grams (155 kcal/100g).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=505
Veg: 16.7% [301kcal, 1454g]: alfresco-style-salad-tesco100 carrot-raw80 spring-onion28 brussel-sprouts-boiled27 babyleaf-rocket-salad25 pak-choi-boiled23 celery-raw11 fennel-boil8
Fruit: 22.4% [404kcal, 1120g]: peaches147 plums-english80 apple75 orange46 nectarine35 mandarins21
Starchy: 23.9% [430kcal, 698g]: potato-baked308 jerusalem-artichoke122
Nuts: 5.1% [93kcal, 48g]: avocado86 houmous-reduced-fat7
Grain: 31.5% [567kcal, 262g]: hovis-wholemeal567
Animals: 0.3% [6kcal, 2g]: banana-flavour-whey-powder6
Totals: [3584g] 1800, 67.5g protein (15.0%), 24.0g fat (12.0%), 328.6g carb (73.0%), 2.64g saturated fat, 67.62g fibre, 1.25g sodium. 6 is 0.3%
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Nir
Senior Administrator
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Posted: 16 January 2009 09:02 pm |
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Friday
By 9.25pm lost interest in the laptop (so easy to do without audio!). Dad arrived with shopping 20 minutes later or I would have been asleep - instead I afterwards couldn't fall asleep till 11pm. Same story at 2am - got up and couldn't fall asleep again for another 2.5 hours (at least this gave me enough time to sort out the shopping). Got up 'properly' at 8am. Food and online before heading out to Step. Also visited Holland and Barrett and settled at home by 12.30pm.
Online again till 2.15pm which was long enough. Tried to read but fell asleep within half an hour finally getting up 5.15pm. More online-based time-wasting for an hour. I was trying to play a numbers game - if I wanted to just eat bananas until the end of day how many can I eat for my final snack and how many can I eat now? After eating 494 grams (469 calories) something was seriously wrong with those numbers. It turns out the spreadsheet still had the information for Plums (naturally these have 38% of the calories so I could have eaten more of them) and that meant only leaving myself a mere 133 calories for my final meal. At least I didn't go over. By 6pm, 1667 calories and 3,409 grams (49 kcal/100g).
Got picked up for the OA meeting by dad after 6.15pm and barely made it on time. 9 of us including a visitor, the husband of a member who is now at 30 days abstinance. 5 of us shared (myself twice) in a meeting with some long silences. Afterwards chatted to the visitor and to the person who gave me a lift back home (lucky as I had no backup plan short of waiting there for an extra hour for dad to be finished with Tesco).
20 minutes, from 8.33pm: broccoli (290 grams), watercress, cabbage and leek (and 10 grams of bread - less than a third of a slice): 133 calories and 450 grams (30 kcal/100g). So unusually my final meal actually had a lower calorie density than the rest of the day.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=506
Shopping: 34p pear(1.6kg) 24p banana(1.4kg) 24p cabbage-and-leek 24p red-watercress-salad
20p iceberg-lettuce 15p stir-fry:edamame-bean-ginger 10p carrot-broccoli-cauliflower 7p leek
gifts: broccoli, cauliflower, little gem lettuce, grapefruit. £1.58
Veg: 11.7% [210kcal, 1048g]: broccoli-boiled97 red-watercress-salad52 iceberg-lettuce33 fennel-boil12 cabbage-leek-TESCO10 cabbage-boiled7
Legumes: 5.9% [107kcal, 248g]: stir-fry:edamame-bean-ginger-Raw107
Fruit: 68.0% [1224kcal, 2220g]: banana691 pear-funsize-tesco222 peaches157 nectarine103 plums-english50
Starchy: 8.7% [157kcal, 297g]: potato-baked124 carrot-old-boiled33
Nuts: 0.3% [5kcal, 1g]: peanuts-salted5
Grain: 5.4% [98kcal, 45g]: hovis-wholemeal98
Totals: [3859g] 1800, 60.6g protein (13.5%), 14.8g fat (7.4%), 356.1g carb (79.1%), 2.05g saturated fat, 67.79g fibre, 0.44g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 18 January 2009 02:50 pm |
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At 9.45pm dad arrived with shopping (giving me license to do 40 minutes of audio whilst putting it away). Bedtime was 11.30pm. Advanced 21 pages in my book today, better than yesterday.
Saturday
Started Saturday at 7.45am (2 short night-time interruptions, the first merely an hour after bedtime). That would be late for a normal Saturday but today passed on my favourite gym outing to attend a job hunting skills workshop (the last one attended was titled 'healthy eating' but was actually about unhealthy cooking with token fruits and vegetables thrown in). The council provided most of us with a taxi from home which was most welcome given the weather.
The other 6 people were hungry for a job, most of them unemployed (there might have been an exception or two who hoped to better their existing position) and whilst most were after practical tips, I was there both for a refresher but mainly in order to bathe my mind in positive thoughts about working. So unlike the previous workshop, I did get something out of it. There was one very negative person there, not negative about work but about their lot and he would definitely benefit from an attitude change before I'd give him a job.
By 1.30pm a taxi dropped me back in town. I briefly said hi to Kelly and then on to Currys were an Intel Core 2 Duo based 3GB/250GB Dell Inspiron laptop can now be had for £400. That's £50 more than the price I intended to pay but 1GB more memory and a larger hard drive. Truth is that I view the laptop-changeover as a stressful thing so for now it is less about spending the money and more about continuing to use my current one until I identify a clearer needed for a change.
Next stop was the library where I hoped without incident to return my books and then re-issue them to myself in person so I'd then be able to do so online for the next few times. 3 of my books (including Eat To Live) have been with me so long that the library has changed computer systems TWICE since I first took them out so that had to be done at the service desk but my worst fear about them deciding I couldn't have the books again didn't materialise. I also needed more help figuring out the self-service terminals, which 'go offline' whenever they feel like it and as a result I had to take the 'modern' books out about 3 times before it would stick. Looked for a book about self-esteem, finding it in a different section (last time I was at 616 which is 'self-help' wheras this time I was over at 158 which is 'psychology', though I can't say I understand where one ends and the other begins), also got a book about NLP. I now have 8 books out: 4 self-help, 3 nutrition, 1 about looking for work.
The next while, 2.50pm onwards, was at home, online and food. My last-meal plans changed downwards in calories, from bread, to potatos, to jerusalem artichokes. The loud gusts of wind, coupled with the online severe weather warning made the decision to skip the AA meeting easy and ultimately I decided not to have a distinguishable last meal and just continue eating. By 7.02 I was up to 1,748 calories and 4,116 grams (43 kcal/100g). I left myself 52 calories in case I wanted a 'life-saving' snack later on, given how early it was.
I tried falling asleep but this was hopeless with such loud winds. I tried reading 2 books but could not concentrate. Gave way to my addiction and listened to audio in the dark for a couple of hours. Eventually fell asleep for a while. Woke up at 10.30pm and last snack were 3 plums and some iceberg lettuce: 52 calories and 185 grams (28 kcal/100g). More audio until I was asleep after midnight, waking up again at 2.30am to hear it still playing.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=507
Shopping: 42p peaches(2.8kg) 30p new-potatos(6.1kg) 12p fruit-salad 8p alfresco-salad 6p cabbage-and-leek 5p kale 5p carrot-cauliflower-broccoli £1.08
Veg: 19.0% [343kcal, 1477g]: cauliflower-boiled90 brussel-sprouts-boiled53 cabbage-leek-TESCO51 alfresco-style-salad-tesco50 carrot-raw33 kale-boiled16 pak-choi-boiled15 broccoli-boiled15 mushroom-common-raw12 iceberg-lettuce8
Fruit: 39.1% [703kcal, 1676g]: banana190 plums-english117 peaches76 grapefruit57 orange55 pear-funsize-tesco45 nectarine32 watermelon29 mango25 galia-melon25 kiwi-fruit23 mandarins20 grapes9
Starchy: 32.2% [580kcal, 1060g]: potato-baked405 jerusalem-artichoke112 carrot-old-boiled62
Nuts: 5.7% [103kcal, 54g]: avocado103
Grain: 3.9% [70kcal, 32g]: hovis-wholemeal70
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [4301g] 1800, 62.6g protein (13.9%), 25.7g fat (12.9%), 329.5g carb (73.2%), 1.01g saturated fat, 68.91g fibre, 0.20g sodium. 1 is 0.1%
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Nir
Senior Administrator
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Posted: 18 January 2009 09:56 pm |
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Sunday
Woke up at 6.30am and fell by to sleep. Got up at 10am and immediately audio was on. I realised I wasn't going to have a productive morning so made the most of it by immediately heading out to Bletchley to catch the 11am AA meeting. A person with 6 years of recovery was nice enough to find out about me in the break. Afterwards I passed Harpers gym on my way home and made an impulse decision to further that project - I got a class timetable and asked who their class co-ordinator was, when she'll be in, and why the online timetable had 5 BodY Combat classes wheras the one I was handed only had 3 (to be continued...)
Was home by 1.50pm, immediately online (and also involved with food) till 5pm. 939 calories and 1,441 grams (65 kcal/100g). A busy step class (24 of us) and an almost as busy pump class with Kelly still stressed about changes to working hours. Then sauna chat followed by a shower and even though it was 8.15pm and gym officially closes at 8pm, no-one threw me out or said anything.
Final snacking 8.43pm-9.51pm: was 7 small potatos, 7 slices wholemeal bread and an avocado. 861 calories and 489 grams (176 kcal/100g). Light day overall but final meal slightly higher than 'planned'.
7-day food shopping totals: 0 + 0.10 + 0 + 0 + 1.58 + 1.08 + 0 = £2.76
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=508
Veg: 1.4% [25kcal, 141g]: cabbage-boiled25
Fruit: 13.2% [238kcal, 626g]: apple61 plums-english51 peaches50 orange38 nectarine37
Starchy: 24.7% [445kcal, 652g]: potato-baked419 carrot-old-boiled26
Nuts: 9.7% [175kcal, 86g]: avocado157 sunflower-seed-hulled-Js19
Grain: 50.8% [914kcal, 423g]: hovis-wholemeal914
Rubbish: 0.1% [2kcal, 2g]: coffee-instant2
Totals: [1930g] 1800, 64.1g protein (14.2%), 31.5g fat (15.7%), 315.1g carb (70.0%), 3.64g saturated fat, 54.66g fibre, 1.74g sodium. 2 is 0.1%
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suenos
Moderator
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Posted: 19 January 2009 06:10 am |
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| Hey Nir...just wanted to say that although I comment seldom, I read ya every day! And it seems like progress on several fronts is in the air for you right now. BTW, you haven't mentioned it in a bit and I'm wondering how the decluttering project is progressing?
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Nir
Senior Administrator
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Posted: 19 January 2009 09:55 am |
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| Thanks for reading. The decluttering project has been abandoned or postponed for now. The next logical steps are either to organise/clean the kitchen, or to tackle my clothing (I have a rather large amount of clothing, most of which is stored away in pile, bags and boxes and therefore has not been worn in over 5 years, a much smaller amount in rotation giving the impression I don't have many clothes. The stored clothes could give me more range and also I'm hanging on to clothes from 20+ years ago I will never wear again). I started decluttering in October after failing an inspection and there was the threat of immediate re-inspection in November (and 2.5 months on it appears to have been an empty threat). You can now see a lot more carpet and kitchen workspace so the decluttering would have less of an impressive visual effect, more a functional one. Meanwhile the project, now seeming less urgent in a I'll-lose-my-home-if-I-don't-do-it sort of way and instead I consider my top priority to be book reading, sometimes study and revision for my course, sometimes nutrition, currently self-help.
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Nir
Senior Administrator
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Posted: 19 January 2009 11:32 pm |
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Monday
Got up at 9am (but also at 2am, 4.30am and 7.30am). Audio-free start. Last time I was running the weight-loss challenge was August so had to remind myself how to do certain things now that I'm back in said role. Went online around 10am and it was noon before I knew it.
12pm to 2.40pm: outing, after managing to read no pages at all yesterday, idea was to encourage myself to read by getting myself out of my bedsit where the internet and the food are calling me. Read whilst walking to the gym. Briefly used a variation of the elliptical machine which goes sideways, did some reading at the sauna and on a wooden 'sunbed' if that's the correct term. Walked back and caught up with Kelly who was halfway through her lunchbreak when I arrived.
Predictably wasted some time on food and online when I got back. At 4pm did something different - my hypnosis audio. Then struggled to get going again. By 4.55pm, 1,237 calories and 3,364 grams (37 kcal/100g). Cycled to the gym, taking part in Body Jam, Body Combat and Body Step. Afterwards stayed behind for half an hour to read. Got home shortly before 9pm. Disconnected the internet lead before turning the laptop on.
Last meal 9.15pm-9.35pm, 563 calories and 444 grams (127 kcal/100g) - 7 slices of wholemeal bread and lettuce. Stats are describing a 'fruit day' (70% by food weight = 2661g = 5.9lb).
At 9.40pm dad arrived with shopping (so I spend the next hour putting it away). I then connected to the internet, wasting time till (at least) 11.30pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=509
Shopping: 75p nectarines(2.4kg) 50p fruit-salad(1kg) 47p potatos(5kg) 30p stir-fry-chinese-style:beensprout-carrot-cabbage-bamboo-waterchestnut-mangetout
28p kiwi(1kg) 20p sharon-fruit 20p fig-fresh 19p apples(1kg) 18p houmous-jalapeno 12p pak-choi. £3.19
Veg: 6.9% [125kcal, 648g]: cauliflower-boiled59 spinach-boiled23 iceberg-lettuce22 pak-choi-boiled14 spring-onion6
Fruit: 54.6% [983kcal, 2661g]: pear-funsize-tesco267 apple203 plums-english173 peaches171 nectarine90 orange44 mandarins35
Starchy: 8.7% [157kcal, 251g]: potato-baked116 jerusalem-artichoke41
Grain: 29.7% [535kcal, 248g]: hovis-wholemeal535
Totals: [3808g] 1800, 60.3g protein (13.4%), 13.4g fat (6.7%), 359.7g carb (79.9%), 2.10g saturated fat, 72.83g fibre, 1.02g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 20 January 2009 09:05 pm |
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Tuesday
A sleepless night (including eating at 4.15am which was the 2nd time I woke up (getting up at 8.30am, the 4th time I woke up). The idea was to get to the gym early so I'd be more tempted to read but didn't work time just passed at least no audio on the way there. A small amount of audio on the way to college but mostly speaking on the phone to mum (which I don't consider to be 'as bad'). Counselling session seemed short. At enrollment I'm getting 'Exercise To Music' at half-price because I'm already doing 'Gym Instructor' and the courses share the first semester but it was half an hour of getting this agreed without me needing to make an unncessary trip to the Welfare department. Afterwards I had some printing to do, college have put a restriction on being able to open attachments from my Yahoo email - instead I have my own college-issued mailbox so I can forward said attachment on and open it from there. On the cycle ride home I stopped to take a call from the Sports Science department, I passed the Exercise and Fitness Knowledge test I took 6 days ago and I didn't let myself down. I got 60 out of 60 which is no lower (and no higher) than the mark I got 2 years ago. I'll meet the fellow students when the course resumes in 8 days and I'll be able to compare scores (doing my best to be smug about my 100% result). Had audio on the way back but silenced it when I got home at 1.15pm.
Today found myself re-learning to chew my food (yet again!). Internet session started at 1.35pm. Lasted for alomst 2 hours, disconnecting afterwards. More than half an hour to leave food alone (brushed teeth). By 4.10pm 1,473 calories and 3,766 grams (39 kcal/100g). Lay down, fell asleep. Woke up and read for a bit.
7.05pm reconnected to internet. From 8.15pm attention shifted to food. I'm done with the last of the refrigerated bread (the rest's in the freezer) so took a break from bread, still using my calories to chase my ripe avocados and treating myself to some potatos (and green veggies to boost protein). Done by 9pm, 327 calories and 417 grams (78 kcal/100g).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=510
Veg: 10.3% [186kcal, 756g]: brussel-sprouts-boiled69 broccoli-boiled63 cabbage-leek-TESCO18 kale-boiled14 pak-choi-boiled13 spring-onion9
Legumes: 3.4% [62kcal, 282g]: stir-fry-chinese-style:beensprout-carrot-cabbage-bamboo-waterchestnut-mangetout62
Fruit: 50.5% [909kcal, 2513g]: nectarine164 peaches136 apple84 pear-funsize-tesco83 kiwi-fruit80 galia-melon79 pineapple50 cantelope-melon46 persimmon-japanese-sharon-fruit46 plums-english39 grapes38 watermelon29 fig-fresh28 strawberries6
Starchy: 16.4% [294kcal, 471g]: potato-baked217 jerusalem-artichoke78
Nuts: 14.6% [262kcal, 120g]: avocado193 houmous-jalapeno41 houmous-pesto28
Grain: 4.8% [86kcal, 40g]: hovis-wholemeal86
Totals: [4183g] 1800, 60.4g protein (13.4%), 37.8g fat (18.9%), 304.6g carb (67.7%), 1.20g saturated fat, 66.56g fibre, 0.29g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 22 January 2009 09:05 am |
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I was still up at 1.15am. For almost 3 hours after 9pm I was off the computer - reading my book for a while, then doing 'distractions' - in this case cooking and chopping fruits and vegetables for tomorrow. Also made some lists on paper, one of them was of all the things I check on the internet (some of them only every week or two - like Lyle's forum; others pretty much every time I'm online). At midnight had the idea of an SQL query to help me visit new topics on CPH (it is a bit like the 'recent' view but doesn't get re-ordered when a topic receives a reply and has extra stats - wrote it on paper but eventually switched on the internet to try it out and inevitably this was followed by a general online session. The idea of eating light at the last meal is to minimise the number of times I get up, but lately I've been unable to resist. Dipping into Wednesday's calories I was snacking for half an hour from 1.15am on fruit and potatos. Arghhh!
Wednesday
Adequate sleep wasn't on the cards for me. I woke up at 5.15am still tired but failed to fall back to sleep. Gave up on the sleep plan and got up and ate a lot from 6.13am. Left at 7am spending a couple of hours in the sauna/jacussi area (intending to read but mostly resting as was still tired on verge of falling asleep). In studio area from around 9am. Christine did not have a call yesterday telling her about her exam results (like the one I got) so she catastophised that this is because she must have failed. Body Step was fun. Afterwards continued reading, including attempts to use the stair-stepper and treadmill whilst reading. Brief word with Kelly and then back home by 12.15pm. Immediately assembled lunch mostly from pre-cooked stuff. Collected light-coloured items for the wash.
Was online 1.11pm - 2.20pm, trying to read quickly convinced me I wanted a nap. Looking for a replacement sheet and duvet cover to make the bed (I use the duvet covers as ultra-light blankets) I was annoyed at the disarray. Items are spread at multiple locations and plenty of fitted sheets for a single bed (I've changed to a double-bed over 3 years ago) so I got motivated and arranged all my unfitted sheets, fitted sheets, duvet covers, pillow cases and towels into something approximating order.
At 4pm mum arrived, delivering shopping dad picked up yesterday consisting mostly of salads and fruit salads. She accepted the sheets for a single bed I was discarding and will pass them on to my sister. We went over to her house so I can put in my washing and by way of 'payment' I spend about 1.5 hours figuring out this 'Power Station' device http://www.aldi.co.uk/uk/html/offers/58_8567.htm?WT.mc_id=2009-01-12-14-25 by reading the manual though after all the effort mum is having second thoughts about whether she trusts herself to use it as instructed and may return it for a refund. As dad was dropping me off he provided spinach and jerusalem artichokes from allotment.
Home by 5.50pm, I immediately turned my attention to the many boxes of fruit salad I recieved (which are labelled for use by Tuesday). I sorted them by fruit and dished myself 900g of various fruits that needed 'immediate attention', dealing with the protein imbalance with a serving of chicken slices from the freezer. By 6.30pm, 1,512 calories and 3,837 grams (39 kcal/100g) and it was time to head to the gym.
Before Body Combat I wanted to explain to Angela that I was only in her class on a temporary basis because we have one Wednesday off before resuming the course. Angela told me (and later the class) about an unexpected death in her family so her choreography might be off. She did the brand-new choreography which I think I've now done 3 times with Shay and it has to be said that at this point Angela has a better overall grip on it than me (though it is slowly sneaking in). A rare opportunity to do Combat with Nina. Although I regularly do Combat with Angela on Saturday mornings, this was somehow better and more to the point it contrasted very sharply with Monday Combat with Shay, Angela is loved by the class who shows this by shouting as required!
Nina and Kelly left before the stretch track yet I was waiting at the jacussi for them which must mean they were absorbed in some catch-up chat in the changing room. In the sauna I was telling Kelly in passing about sorting my fruit salads (all the Kiwi pieces together, all the mango cubes together etc.) the girl sitting behind me got involved in the coversation. When she left I recognised her as gym member Heidi. Who?? I believe she was already a member when I joined in early 2007. I learnt her name the way most people learnt mine, by instructors addressing me by name (refer to my post 2 years ago shocked and paranoid about the instructors knowing my name). I've noticed her for being pretty and having (at least at one point) Very long hair. When she does the same classes as me she takes mid-exercise breaks, mostly to stretch her hamstrings (which has been intriguing to the point that I wanted to ask why she was doing it). I also observed her doing stretch-type classes when those occurred directly before or after one of my classes.
Nina and Kelly immediately turned their attention to me, announcing to me that I should interpret Heidie's attempt to engage in conversation with me as a sign that she's interested in me. Certainly not a sign I would have spotted by myself and naturally I'm skeptical (and perhaps desservingly single as a result?). I think that both in mine and Nina's case Kelly sees her role as that of matchmaker, wanting us to no longer be single. In Nina's case this turned out to amount to some akwardness for Ryan who has been urged to ask her out only for her to then turn him down. Huh, perhaps I need to move on to the self-esteem book next as it is difficult to relate to someone who is attracted to me if I don't feel positively about myself.
Kelly left home early, talked some more with Nina in the jacussi. Finally home by 9.25pm. Started writing up the day (the obsessive way in which I go into every detail is on my list of arguably unjustifiable computer-based commitments from yesterday). At 10pm Nash called and we spoke for an hour, including arrangements for Saturday's workout. I was also assembling my dinner: 10pm-10.45pm: 288 calories and 428 grams (67 kcal/100g). This mostly included more perishable fruit (bananas, grapes and mangos) with turkey-ham slices to meet my daily protein target.
At midnight, with over 18 unopened messages I decided I was too tired to continue.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=511
Shopping: 20p fruit-salad 2p bananas 2p alfresco-style-salad 2p seasonal-babyleaf-salad 1p apples. £0.27
Veg: 8.4% [151kcal, 795g]: cabbage-leek-TESCO42 brussel-sprouts-boiled36 mushroom-common-boiled25 spinach-boiled16 leek-boiled14 cabbage-boiled11 broccoli-boiled4 pak-choi3
Legumes: 1.7% [30kcal, 138g]: stir-fry-chinese-style:beensprout-carrot-cabbage-bamboo-waterchestnut-mangetout30
Fruit: 69.0% [1242kcal, 2718g]: kiwi-fruit181 persimmon-japanese-sharon-fruit144 banana131 apple129 peaches126 watermelon114 grapes105 mango91 plums-english69 orange67 nectarine34 fig-fresh33 cantelope-melon18
Starchy: 15.3% [276kcal, 530g]: potato-baked171 jerusalem-artichoke76 carrot-old-boiled30
Animals: 5.6% [100kcal, 84g]: honey-roast-chicken-slices50 turkey-ham-wafer-thin-BernardMatthews50
Totals: [4265g] 1800, 60.1g protein (13.4%), 15.6g fat (7.8%), 354.8g carb (78.8%), 2.07g saturated fat, 64.67g fibre, 0.77g sodium. 100 is 5.6%
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Nir
Senior Administrator
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Posted: 23 January 2009 04:18 pm |
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Thursday
A 7.45am start after a relatvely peaceful night (waking up once at 2.35am) which I could attribute to relatively light night-time snacking (just 121g) and being exhausted, otherwise I have no idea. Fruit breakfast; almost immediately online and almost late for pump! Tried going up to 35kg for squats and 25kg for clean-and-press ( http://www.exrx.net/AnimatedEx/OlympicLifts/CleanAndJerk.gif ). Fitness First instructor Kelly (see 2006 entries) joined us for Body Balance (Jo: have you done this before? Kelly: I'm an instructor, but out of practice Jo: in that case at the end of the class I'll be taking your number). I looked for free parking options that Nash can use on Saturday morning and then got home by noon and online shortly afterwards.
By 2.25pm, caught up with online matters. Food from 1pm till after 3pm including fruit and attempts to include plant-based protein (i.e. vegetables). Whilst in the food I kept the audio going. At 3.30pm had a nap, got up but felt lazy thought about going back to sleep and giving the gym a miss but mum phoneed and this woke me up. In contacting someone from OA to ask for a lift discovered they had moved away so thought a bit about what that must mean (did they give up or lose their job? did their relationship break down? I know they own their flat, did they abandon it? lots of questions). By 5pm had 1,291 calories and 3,700 grams (35 kcal/100g).
At the gym met Nina who heard disappointing news and was feeling down which is probably why I stuck with her through the 'boxfit' padwork class that I'm still not feeling enough but we paired up with each other. Sauna/jacussi afterwards.
Home by 9.20pm (used audio but deliberately stopped it before I got into my building to get used to the peace). Dinner was an avocado, one and a half bananas, some chick peas, a mandarin and a small potato. 9.55pm-10.16pm: 509 calories and 449 grams (113 kcal/100g). Online till I got bored 11.40pm and bedtime was very shortly afterwards.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=512
Veg: 9.6% [173kcal, 1086g]: mushroom-common-boiled46 brussel-sprouts-boiled40 seasonal-babyeaf-salad26 broccoli-boiled20 mushroom-common-raw18 spinach-boiled13 celery-raw10
Legumes: 12.5% [226kcal, 288g]: chick-peas-boiled198 stir-fry-chinese-style:beensprout-carrot-cabbage-bamboo-waterchestnut-mangetout27
Fruit: 61.6% [1109kcal, 2535g]: banana414 apple262 galia-melon180 nectarine71 cantelope-melon53 orange43 kiwi-fruit40 mandarins18 mango14 grapes13
Starchy: 6.3% [113kcal, 147g]: potato-baked113
Nuts: 9.7% [174kcal, 92g]: avocado174
Animals: 0.3% [6kcal, 2g]: banana-flavour-whey-powder6
Totals: [4149g] 1800, 61.2g protein (13.6%), 31.4g fat (15.7%), 318.2g carb (70.7%), 0.95g saturated fat, 55.80g fibre, 0.27g sodium. 6 is 0.3%
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Nir
Senior Administrator
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Posted: 24 January 2009 10:06 pm |
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Friday
Got up at 8.45am. Left for the gym at 9.30am. Jo is going on holiday later today and she and Michelle who will be covering for her team-tought Body Step. Afterwards had a long chat with Yin. Home via Holland and Barretts who described their full-price Whey Powder as inexpensive at £25 (it isn't!). Home by 2.30pm. Rob called from the pub and I said no. Mum called and we talked about Alli (the over-the-counter weight loss drug that is shortly becoming legal in the UK) and how she now detests the gym. I did my best to push her towards calorie counting as I feel it will be a valuable learning experience for her.
In the afternoon I had plenty of calories for fruit but (perhaps for one day only) lost my drive to consume so many of them (it's all relative though as you can see from the weight of fruit consumed).
By 6pm, 1,323 calories and 3,153 grams (42 kcal/100g). I got picked up for OA where we numbered 8. 6 of us shared (3 of us including myself twice). Enjoyed post-meet chat. Even though I got dropped off early enough to make AA I completley forgot about it.
7.55pm-10.22pm: 477 calories and 442 grams (108 kcal/100g). Potatos, chick-peas and houmous. As I type this I don't have any calorie-dense foods with short-term expiry concerns, however I've been warned that I'm due to get more bread soon so the 'cycle' is set to resume, oh dear. Online till 11.15pm (not finished but tired).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=513
Veg: 10.5% [189kcal, 989g]: alfresco-style-salad-tesco99 seasonal-babyeaf-salad26 cabbage-leek-TESCO17 pak-choi15 spring-onion14 little-gem-lettuce9 cabbage-boiled8
Legumes: 13.0% [235kcal, 194g]: chick-peas-boiled235
Fruit: 34.4% [619kcal, 1638g]: peaches173 orange154 apple110 plums-english69 nectarine66 kiwi-fruit48
Starchy: 23.3% [419kcal, 629g]: potato-baked389 carrot-old-boiled30
Nuts: 18.8% [339kcal, 146g]: avocado186 houmous-pesto102 houmous-reduced-fat50
Totals: [3595g] 1800, 60.3g protein (13.4%), 43.5g fat (21.7%), 291.8g carb (64.9%), 2.01g saturated fat, 66.47g fibre, 0.34g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 24 January 2009 10:15 pm |
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Saturday
Got up around 7.30am. At 8.25am Nash picked me up. We parked as close to the gym as we could without paying for parking. Nash filled in a medical form, we changed, put our stuff in lockers and went upstairs to assemble equipment for Body Pump. I then tried to go over strength training technique points (although Nash has a barbell and dumbells at home which he periodically uses he has never been instructed and has picked up some awful habits, for instance squatting with his weight on his toes and his knees going so far forward that if he was squating facing a wall they would shatter against it. Angela arrived and remembered him as my guest from a long time ago. He did reasonably well at Combat, which tired him out. Dave and Marie were both present though this was Dave's first time with this choreography so he has not had the chance to invent any silly moves yet! I still feel shakey on the new choreography and in track 5 I missed a bit out and Angela saw the her chance and playfully dug into me. Combat tired Nash and this perhaps contributed to the relatively poor form (despite Angela singing her heart out with teaching points throughout the workout). As compared iwth other times I didn't let this phase me that much. After the workouts we put the equipment away and went to look out for Nina. Many of us are fragile on the inside and Nina's friend was hurt when a gym instructor made fun of him as he struggled to use a Hula Hoop instead of being helpful, prior to our arrival. After introductions we split to change for the water complex. I had one of my twice-yearly brief swim sessions (just to double-check that I was a faster swimmer than Nash...) then Sauna and Jacussi. It is a small world: at Pump we discovered that Ryan used to do Kickboxing with Nash's group. Then after showering Nash met an old nemesis, somebody a few steps above him in the 'upline' in 'AMWAY' during the brief time he was sucked into that particular Pyramid Selling vortex which I helped him to get out of (see posts in December 2006 for details - he got all his money back and managed to stop talking to all the people trying to brain-wash him, especially this particular character who I met in Nash's home when I was doing my best to get Nash out of the scheme. At 12.30pm Nash took me out for a coffee and drove me back. With none of my other gym-less friends up for the challenge and an extra pass that will expire shortly, we booked Nash to do the workout all over again next Saturday!
No sooner than I got dropped off and mum and dad arrived with yesterday's shopping. I also had a scan through all my plums and this was overdue as some of them were in a dire state. After about 3 hours Nash came over. Later we went out to the shops and I briefly introduced him to Kelly. Back by 4.15pm. Continued my addictive time-wasting behaviour till 6.30pm. By this point, 1,212 calories and 3,366 grams (36 kcal/100g). Had some quiet time then left for AA.
AA was 'sobering'. A good share that made me reflect (talking about how alcoholics will always be obsessive, the goal being to move on to healthier obsessions), followed by long tyrade from a newcomer who is still drinking 'a few cans'. I've never faced the disease more directly in a meeting (it isn't as if anyone ever comes to an OA meeting 'under the influence of food'). Eventually somebody cut him off and then it was a marathon of non-stop shares to ensure he didn't come back in again.
Dinner, half an hour from 9.26pm, 588 calories and 400 grams (147 kcal/100g) - bread, celery and lettuce. I've amended my last meal target weight again, from 450g to 400g.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=514
Shopping: 26p soft-wholemeal-bread-Tesco(1.6kg) 25p allinson-wholemeal-batch-large 18p cabbage-and-leek 15p fruit-salad 12p avocado 8p french-style-salad 6p red-watercress-salad gift red-cabbage. £1.10
Veg: 13.7% [246kcal, 1061g]: carrot-raw111 cabbage-leek-TESCO44 red-watercress-salad26 french-style-salad24 spring-onion20 pak-choi9 celery-raw7 little-gem-lettuce6
Fruit: 43.8% [788kcal, 2100g]: plums-english251 apple194 peaches130 pineapple86 orange50 galia-melon46 grapes31
Starchy: 9.4% [169kcal, 336g]: potato-baked120 carrot-old-boiled35 jerusalem-artichoke14
Nuts: 1.0% [18kcal, 3g]: peanuts-redskin-raw18
Grain: 31.9% [575kcal, 263g]: allinson-wholemeal-batch-large575
Rubbish: 0.2% [3kcal, 3g]: coffee-instant3
Totals: [3766g] 1800, 60.4g protein (13.4%), 17.4g fat (8.7%), 350.5g carb (77.9%), 2.63g saturated fat, 74.97g fibre, 1.34g sodium. 3 is 0.2%
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morbidlemon
Distinguished Member
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Posted: 25 January 2009 09:14 am |
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You sure seem to be keeping busy still :D Wish I had your dedication.
So what's your opinion on this 'Alli' thing? Not sure whether I'm for or against it [infact I only heard about it becoming over-the-counter thanks to Radio 4's News Quiz... not the best source of unbiased information ;)]. It's a shame people need to be 'trained' to eat less fatty foods with some crazy unpleasant side effects, but maybe it's the kick start they need that I suppose is relatively harmless. I wonder whether on reaching a sub-28 BMI they stop letting you buy it, so we'll become an 'overweight' nation rather than 'obese'...
I have a lot of catching up to do with your diary! I've been reading daily since I reared my head in the world of CPH again, but quite a few months to go back through yet 
Take care! x
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Nir
Senior Administrator
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Posted: 25 January 2009 11:49 am |
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I spoke first hand with a couple of people whose doctor gave them the prescription version of the drug (which is same thing but double the dose, I think).
1) they gradually learnt just how much fat they could get away with eating to avoid side effects
2) or they found a way of cheating: take more of the pill so it acts as a laxative, flushing the fatty food, apparently unabsorbed
Make of this what you will, but both of this individuals didn't find it to be the solution and had to find Overeaters Anonymous to deal with their emotional eating.
And for my mum who largely eats a low fat diet? I predict this drug to be worse than useless. The few healthy fats she deliberately includes, such as almonds? If the body won't absorb them, surely they won't help by lowering her cholesterol, another own goal.
How are they going to check your BMI is over 28. Are they going to ask for your weight or actually have you step on a scale at the pharmacy 
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Nir
Senior Administrator
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Posted: 25 January 2009 10:12 pm |
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Sunday
Early bedtime (shortly after 10.30pm). Got up at 3.30am snacking for half an hour. Woke up again 7.20am. Finally got up at 10am. One hour snacking, one hour online/audio and it was noon. Briefly flexed my brain muscle coming up with SQL to show the first post that each user makes. I recently came up with a query showing new topics but of course a new user's first post might be a reply to an existing topic. This is for the dual purpose of detecting spam and to feel as if I'm part of the forum whilst continuing my commitment NOT to read all the posts. No book reading but did spend some time looking at an online resource called E-couch. I chose to use chicken to bump up protein intake (why not chick peas? not sure). By 5pm, 1,446 calories and 3,419 grams (42 kcal/100g).
At the gym: Step, Pump (no Kelly), Sauna (where Nina told me about an upcoming event that will likely keep her out of the gym for at least 3 weeks). 9-9.18pm: 354 calories and 378 grams (94 kcal/100g) - half an avocado, two slices wholemeal bread, some chick peas and some salad.
7-day food shopping totals: 3.19 + 0 + 0.27 + 0 + 0 + 1.10 + 0 = £4.56
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=515
Veg: 10.5% [189kcal, 928g]: carrot-raw59 tomato42 cabbage-boiled26 leek-baby-raw25 cabbage-leek-TESCO21 little-gem-lettuce10 celery-raw7
Legumes: 1.5% [28kcal, 23g]: chick-peas-boiled28
Fruit: 42.8% [771kcal, 1974g]: plums-english313 apple189 nectarine110 kiwi-fruit83 peaches55 mandarins21
Starchy: 18.1% [326kcal, 638g]: potato-baked177 jerusalem-artichoke124 carrot-old-boiled25
Nuts: 7.1% [127kcal, 57g]: avocado99 peanuts-salted28
Grain: 16.9% [304kcal, 140g]: allinson-wholemeal-batch-large200 allinson-wholemeal-batch104
Animals: 3.1% [55kcal, 37g]: honey-roast-chicken-slices50 banana-flavour-whey-powder5
Totals: [3797g] 1800, 60.4g protein (13.4%), 26.7g fat (13.4%), 329.4g carb (73.2%), 2.35g saturated fat, 65.45g fibre, 1.06g sodium. 55 is 3.1%
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Nir
Senior Administrator
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Posted: 27 January 2009 12:23 am |
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Monday
Had an early night. Got up at 5.20am but after 2 hours of online-based time-wasting ran out of steam and went to bed, finally getting up again at noon. Held out on the food front between 7.48am and 2.51pm (an impressive 7 hours for me, but 4 of those asleep). Was 'useful' for a number of hours in the context of research regarding some form I have to fill in. By 5pm, 1,042 calories and 2,666 grams (39 kcal/100g).
Jam, Combat, Step. Spotted the AMWAY character on the gym floor, dressed in a suit - I think trying to recruit. Home around 8.30pm. Shopping and some allotment produce and gifts arrived at 9pm. 8.50pm-10.24pm: 758 calories and 399 grams (190 kcal/100g) - bread, avocado and grapes. Nothing particularly useful accomplished in the evening.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=516
Shopping: 24p swede(2.4kg) 12p apple-grapes 10p potato(1kg) 6p pineapple 5p celery. £0.57
Veg: 11.9% [213kcal, 700g]: carrot-raw170 cabbage-leek-TESCO24 cabbage-boiled20
Legumes: 1.1% [21kcal, 17g]: chick-peas-boiled21
Fruit: 28.5% [513kcal, 1324g]: plums-english143 peaches108 nectarine88 apple64 kiwi-fruit49 orange38 grapes21 raisin-mix3
Starchy: 16.1% [290kcal, 666g]: jerusalem-artichoke136 potato-baked107 carrot-old-boiled47
Nuts: 7.2% [130kcal, 68g]: avocado130
Grain: 35.2% [633kcal, 289g]: allinson-wholemeal-batch-large633
Totals: [3065g] 1800, 59.5g protein (13.2%), 28.7g fat (14.4%), 325.8g carb (72.4%), 2.41g saturated fat, 66.62g fibre, 1.36g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 27 January 2009 11:07 pm |
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Tuesday
Despite a 1am bedtime got up at 4.15am and didn't go back to bed (so was tired later in the day). At counselling I highlighted my fear of going back to work and being unable to cope as the thing we need to work on in future sessions. Mum called to tell me an appointment letter arrived that clashes with next week's counselling session (for a MAG3 scan at the Nuclear Medicine Institute). I rescheduled it (after calling my consultant's PA to check I was supposed to have it - a surprise for me). I was asked to book a meeting with my consultant for February and later co-ordinated to move the Ultrasound I was due to have in March forward so it occurs before my consultant appointment. Thus this morning I woke up with 0 hospital appointments in February and now I have 3 of them. Useful research continued to occupy some but in my opinion not enough of my time as I keep getting distracted. At 4pm, after an apple-tomato-celery-Whey-powder smoothie I felt more stuffed than I have in a while ('uncomfortably so' is fair). Eating resumed at 6pm. By 6.30pm, 1,288 calories and 3,472 grams (37 kcal/100g).
I was watching Jemma's version of Body Jam through the window, briefly considered joining but didn't want the headache of learning to do it a different way (yes, I'm sure Shay is doing it right. She's a Body Jam Presenter which means she's teaching other instructors, so Jemma must be wrong). There's a certain gracefulness to the moves which I don't so much appreciate when I'm participating but are fun enough just to watch. Pump and Sauna with Kelly (and a brief chat with Angela, forewarning her that I'll be bringing Nash again and talking about hopelessness in the Exercise To Music sphere). Home just before 9pm.
Online catch-up first. Then snacking 10.10pm-10.30pm: 512 calories and 401 grams: bread, cabbage, leek and jerusalem artichokes.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=517
Veg: 10.0% [180kcal, 952g]: brussel-sprouts-boiled64 tomato31 spinach-boiled31 cabbage-leek-TESCO25 pak-choi-boiled22 celery-raw8
Fruit: 31.9% [574kcal, 1429g]: plums-english211 apple196 pineapple89 grapes33 peaches28 mandarins17
Starchy: 30.6% [550kcal, 1272g]: potato-baked425 jerusalem-artichoke63 swede-boiled62
Nuts: 1.7% [30kcal, 9g]: houmous-reduced-fat15 peanuts-salted15
Grain: 25.5% [459kcal, 209g]: allinson-wholemeal-batch-large329 soft-wholemeal-bread-Tesco131
Animals: 0.3% [6kcal, 2g]: banana-flavour-whey-powder6
Totals: [3873g] 1800, 63.8g protein (14.2%), 17.1g fat (8.5%), 347.8g carb (77.3%), 1.58g saturated fat, 64.65g fibre, 1.10g sodium. 6 is 0.3%
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Nir
Senior Administrator
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Posted: 29 January 2009 08:44 am |
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Nothing particularly useful achieved until bedtime (around 11.30pm).
Wednesday
Mum's call around 8.45am woke me up, ready to do Step which was covered by Michelle. Afterwards briefly spoke to Yin about the employment concept. Cycled home and met mum who brought over a small amount of shopping. Went over to the library to ask them to consider to purchase a book called 'Overcoming Bullimia and Binge-Eating' which is based on Cognitive Behavioural Therapy. After putting the shopping away I wasted a large portion of the afternoon being online and did little else until it was time to go to Bletchley.
I left home at 4.50pm, munching on a pre-packed salad on the way to the bus stop. By 5pm, 1,209 calories and 3,124 grams (39 kcal/100g). A mixture of reading and audio on the bus ride. At college we're now based in 'Courstide' which has a classroom and a small gym. Some of my classmates who didn't pass their exam were re-sitting them whilst we (just 11 of us) started the 2nd part of the course. We had 90 minutes of theory in the classroom and after a break met in the gym where after Tom gave a demo we broke into small groups showing each other how to use the treadmill, cross-trainer and bike. We were encouraged to stay and sample gym equipment though I was keen to leave early and catch the 8.50pm bus back home. I was cold enough on the walk from the bus stop home so I'm sure cycling would have been a nightmare so £3 well spent.
Final snacking 9.27pm-10.43pm: 591 calories and 387 grams (153 kcal/100g) - bread, brussel sprouts and chives. Spoke with Nash. Bedtime was midnight still had online stuff but was just too tired.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=518
Shopping: 44p fruit-salad 22p bananas 20p sweet-crunchy-salad 20p iceberg-lettuce 20p brussel-sprouts 7p chives 2p mandarins. £1.35
Veg: 12.3% [221kcal, 1074g]: sweet-crunchy-salad:iceberg-redcabbage-carrot-tesco115 brussel-sprouts-boiled42 pak-choi23 cabbage-boiled19 cabbage-leek-TESCO14 chives8
Legumes: 1.7% [30kcal, 9g]: TVP-dried30
Fruit: 51.0% [919kcal, 1818g]: banana308 pineapple266 plums-english98 apple65 peaches43 nectarine40 mandarins32 grapes31 kiwi-fruit28 raisin-mix7
Starchy: 7.0% [126kcal, 381g]: jerusalem-artichoke66 potato-baked42 swede-boiled18
Nuts: 0.7% [13kcal, 5g]: houmous-reduced-fat13
Grain: 27.3% [492kcal, 224g]: soft-wholemeal-bread-Tesco492
Totals: [3511g] 1800, 60.0g protein (13.3%), 14.5g fat (7.2%), 357.5g carb (79.4%), 1.64g saturated fat, 61.77g fibre, 0.95g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 29 January 2009 10:40 pm |
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Thursday
Got up at 8.30am (after 2 other mid-sleep interruptions), killed 40 minutes online (snacking on fruit) then barely made Pump. Michelle covered that as well as Balance (and like me other people preferred the older choreography). Home by 12pm. At 2pm briefly saw Kelly for the 2nd half of her lunch break, then bumped into an OA member out shopping before returning home. Online/audio/food for the majority of the afternoon; also spoke to Majhid who is easily impressed by his new Google-for-Muslims homepage.
By 5pm, 1,485 calories and 3,438 grams (43 kcal/100g). Did Step then was surprised when Nina (who wasn't supposed to be coming) joined us for Aerobics. We had a short wonder to the gym area where we played with a Bosu before she had to make an appointment (and I cycled back home).
Snacking 8.27pm-9.53pm: a slice of bread, iceberg lettuce, baked potato wedges and a tiny amount of TVP: 315 calories and 407 grams (77 kcal/100g). Overall it was a fruit-and-starchy-vegetables day (with turkey for protein balance).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=519
Veg: 10.0% [181kcal, 576g]: brussel-sprouts-boiled114 carrot-raw53 iceberg-lettuce13
Legumes: 0.4% [7kcal, 2g]: TVP-dried7
Fruit: 53.9% [970kcal, 2305g]: plums-english279 apple253 banana143 nectarine124 mandarins53 peaches51 orange41 kiwi-fruit26
Starchy: 27.0% [486kcal, 879g]: potato-baked329 jerusalem-artichoke118 carrot-old-boiled40
Nuts: 0.6% [10kcal, 2g]: almonds10
Grain: 5.4% [97kcal, 44g]: soft-wholemeal-bread-Tesco97
Animals: 2.8% [50kcal, 37g]: turkey-roast-butter50
Totals: [3845g] 1800, 60.0g protein (13.3%), 12.2g fat (6.1%), 362.7g carb (80.6%), 1.20g saturated fat, 61.89g fibre, 0.30g sodium. 50 is 2.8%
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Nir
Senior Administrator
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Posted: 31 January 2009 09:15 pm |
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Remained awake and useful until almost 1am.
Friday
Got up at 8am. Wasted a couple of hours then headed to step. Back by noon. Mum arrived with catheters and mail, including a written record of an assessment I participated in 4 weeks ago. What was written broadly reflected what I said at the time. There were also some extra observations, some flattering and some not. For example 'he is somewhat unkempt' and 'eating disorder with excessive exercising' come to mind. Wasted much of the afternoon eating when not hungry, spending most of my calories and contributing to a heavy day. By 5.40pm, 1,582 calories and 3,834 grams (41 kcal/100g).
Mum drove me to OA where we numbered 13 including a visitor from another fellowship. Only myself and another 4 were here this time last year. One of the 5 of us came into OA a year ago, so the other 8 people were the visitor and 7 people with less than a year in the room (in some cases quite a lot less) and I made a mental note that only a small proportion of us stick around. I shared about the overlap between fear of work and my time-wasting addictions (my fear of work is fuelled by being a threat to the activities; my time-wasting is possibly a product of being unemployed, yet even if I contained my time-wasting activities I think I'll still be terrified of the prospect of being employed again).
Snacking over 2 hours: 218 calories and 396 grams (55 kcal/100g). Used most of the remaining calories for potatos, padding the rest of the weight with salad vegetables. Bedtime was 11pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=520
Veg: 15.7% [282kcal, 1244g]: brussel-sprouts-boiled127 carrot-raw63 tomato35 iceberg-lettuce27 celery-raw16 leek-baby-raw15
Legumes: 0.5% [8kcal, 3g]: TVP-dried8
Fruit: 47.7% [859kcal, 2196g]: plums-english437 apple257 nectarine75 kiwi-fruit49 peaches40
Starchy: 26.7% [481kcal, 687g]: potato-baked426 jerusalem-artichoke55
Nuts: 1.2% [21kcal, 8g]: houmous-reduced-fat11 cocoa-powder10
Grain: 5.1% [92kcal, 42g]: soft-wholemeal-bread-Tesco92
Animals: 3.1% [56kcal, 50g]: turkey-ham-wafer-thin-BernardMatthews50 banana-flavour-whey-powder6
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [4230g] 1800, 60.2g protein (13.4%), 15.0g fat (7.5%), 356.1g carb (79.1%), 1.63g saturated fat, 68.63g fibre, 0.94g sodium. 57 is 3.2%
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Nir
Senior Administrator
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Posted: 1 February 2009 09:44 am |
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Saturday
Got up at 8am and had 20 minutes to weigh myself, eat breakfast and pack food for the next 8+ horus. Nash picked me up and we drove to the gym. Ceri was on reception and remembering he came before he didn't have to fill another form. We changed and climbed up to the studio where I went over resistance training technique. At combat, Marie shuffled in the studio to avoid the possibility of Nash's back-kicks hitting her. At pump I did my best to watch Nash's technique, but still got a workout. Nash went for a swim while I caught up with Marie, who over Christmas had an introduction to salsa via a mutual acquantaince who is a salsa teacher and now a Majistrate judge as well. I rejoined Nash at the sauna and jacussi and after a shower we squeezed in a quick coffee before running to the car so he could drive me to Bletchley so I wouldn't miss my Exercise To Music course. On the way I munched on food, this (just before 1pm) being my 2nd eating ocassion.
Although there are 8 of us enrolled on the course, only 4 turned up. The other 3 are Jo, Shelly and Christine who in common with course instructor Trudie are all married women (one childless, the others each have 3 or more children). We covered the Role of the instructor, the code of conduct, what seemed like an 'in-depth' ice-breaker and finally beats and the structure of music - for homework we got a couple of songs to disect. At the moment the ETM course is female dominated (female instructor and majority of participants), whilst the Gym Instructor course is male dominated (male instructor and majority of participants), it seems like the ETM course is going to be a more nurturing environment.
Demolished the rest of my food on the bus back into town. Nash was wondering in the shopping centre with Jeff who I heard much about but never as yet met. A slightly more 'chilled' individual than I expected, and former member of a 12-step fellowship. I was finally home by 5pm where yesterday's shopping awaited. I determined it was too cold to venture out to the AA meeting and settled in for the night. By 7.10pm, 1,178 calories and 2,996 grams (39 kcal/100g).
Left food alone for a bit, then snacking from 9.15pm for about an hour, 622 calories and 384 grams (162 kcal/100g). After midnight decided to catch up on Lyle's forum (which took a lot longer than usual because I forgot to update the marker I had of where I got to last time, arghhh). Online till 2.30am, bedtime by 3am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=521
Shopping: 78p plums 18p brussels 3p apple-grapes 1p avocado. £1.00
Veg: 11.3% [204kcal, 774g]: carrot-raw90 cabbage-boiled57 brussel-sprouts-boiled48 iceberg-lettuce10
Fruit: 36.5% [658kcal, 1630g]: apple347 peaches130 orange124 nectarine44 grapes14
Starchy: 18.9% [340kcal, 702g]: potato-baked240 carrot-old-boiled85 jerusalem-artichoke16
Grain: 33.1% [597kcal, 271g]: soft-wholemeal-bread-Tesco597
Rubbish: 0.1% [2kcal, 2g]: coffee-instant2
Totals: [3380g] 1800, 60.5g protein (13.4%), 14.0g fat (7.0%), 358.0g carb (79.6%), 1.94g saturated fat, 73.72g fibre, 1.08g sodium. 2 is 0.1%
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Nir
Senior Administrator
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Posted: 2 February 2009 05:58 am |
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Sunday
Finally 'up' by 9.15am after being non-commital for an hour. Spent most of the day time-wasting. Scanned my large box of unrefrigerated potatos (should have done this sooner) and needed to rescue quite a few. Did a tiny bit of useful paperwork and useful course-related reading. Mum came over just as it started to snow. I edited her mobile phone's phone book to add certain numbers and remove others (she and dad use 'speed-dial' almost exclusively) and we talked about the unexpected urodynamics appointment I received in the mail. By 4.30pm, 1,357 calories and 3,156 grams (43 kcal/100g).
As I wasn't being very productive I left early for the gym, resting in the sauna before the classes began. Jason fluffed an old step warm-up track and went back to the current release. There was a 'hopeless' beginner brought along by a friend - she persevered, keeping it simple and certainly got an intense workout for her current levels of fitness and co-ordination. Nina was wearing new clothes. At Pump Jason selected an Abs track which is in fact a different re-mix of 'the hot stepper' which is peak track 10 in Step. They (BTS - the choreographers of Body Step, Body Pump etc.) do This (re-using tracks) quite a lot. At her consultation Nina was offerred extra surgery she didn't originally ask for. I contrasted what she's been oferred by the NHS with the battle mum had to get her needs met even though mum was in pain and had a more obvious medical need; the other thing that came up was whether she would tell family about the surgery before the event. (and my paranoid family which sorts out a Will prior to surgery).
10.07pm-10.37pm: 443 calories and 399 grams (111 kcal/100g): about half the weight was 4.5 slices of bread, the rest was green vegetables (cooked and salad) - 89% of the meal calories came from the bread. Bedtime by 11pm.
7-day food shopping totals: 0.57 + 0 + 1.35 + 0 + 0 + 1.00 + 0 = £2.92
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=522
Veg: 9.5% [171kcal, 951g]: cabbage-boiled47 brussel-sprouts-boiled46 tomato38 celery-raw11 iceberg-lettuce11 onion-boiled10 leek-baby-raw8
Fruit: 32.6% [587kcal, 1562g]: apple229 plums-english186 mandarins67 peaches66 nectarine39
Starchy: 33.8% [608kcal, 851g]: potato-baked554 jerusalem-artichoke54
Nuts: 1.8% [32kcal, 8g]: peanuts-salted19 houmous-reduced-fat13
Grain: 21.9% [394kcal, 179g]: soft-wholemeal-bread-Tesco394
Animals: 0.3% [6kcal, 2g]: banana-flavour-whey-powder6
Rubbish: 0.1% [2kcal, 2g]: coffee-instant2
Totals: [3555g] 1800, 60.3g protein (13.4%), 13.7g fat (6.9%), 358.8g carb (79.7%), 1.35g saturated fat, 61.33g fibre, 0.91g sodium. 8 is 0.4%
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Nir
Senior Administrator
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Posted: 3 February 2009 04:14 pm |
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Monday
Got up at 5am staying up for a couple of hours, useful for a few minutes then 'lost it'. After 2 hours of nap woken up by sister asking for help selecting a broadband provider. Around 2pm I emerged out (it was snowing) to catch up with Kelly on her break. Sister called back with all the required details and I filled in the sign-up form for her. There is another form which must be sent soon and I've been procrastinating about it but finally filled a bit of it in. Called the hospital trying to move an appointment they sent me as turning up at 9am rather than 11am costs me £22.70 instead of £10.00 and I don't have money to waste (and I wasn't even aware that I needed Urodynamics!). This consultants can be primadonas. I called the gym and they said that due to the snow Body Jam and Body Combat are cancelled. By 5.40pm, 1,418 calories and 3,495 grams (41 kcal/100g).
I don't recall cycling through that much snow in recent memory. At first I was concerned but then deliberately cycled where it was deepest as it seemed to provide some 'suspension' rather than the slipperiness I was dreading. As I arrived Sam was living, annoyed that the gym had not called the list of members who booked to alert them to the cancelled classes (a fair point). I had an hour to kill.
8.57pm-11.35pm: 382 calories and 401 grams (95 kcal/100g): bread, roast turkey, potato, cabbage, brussel sprouts. Around 9.30pm dad arrived with some shopping. Bedtime 11.45pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=523
Shopping: 48p fruit-medley 30p watercress 26p banana 20p watercress,spinach&rocket 17p potatos 16p baby-spinach 16p brussels 12p cabbage 10p sunshine-stir-fry:courgette-carrot-mangetout-onion-pepper-babycorn-leek-garlic 4p rocket. £1.99
Veg: 18.9% [340kcal, 1048g]: carrot-raw213 brussel-sprouts-boiled73 cabbage-boiled35 onion-raw18
Fruit: 40.0% [719kcal, 1759g]: apple410 plums-english130 nectarine80 peaches58 orange41
Starchy: 25.8% [465kcal, 949g]: potato-baked226 jerusalem-artichoke196 carrot-old-boiled43
Grain: 12.6% [227kcal, 103g]: soft-wholemeal-bread-Tesco227
Animals: 2.8% [50kcal, 37g]: turkey-roast-butter50
Totals: [3896g] 1800, 60.0g protein (13.3%), 12.3g fat (6.2%), 362.3g carb (80.5%), 1.59g saturated fat, 68.15g fibre, 0.53g sodium. 50 is 2.8%
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Nir
Senior Administrator
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Posted: 4 February 2009 03:28 pm |
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Tuesday
Woke up at 4am staying up two hours before I could fall asleep - eating fruit salad. Up again at 9am and College website indicated campus was open. Called hospital and re-arranged Urodynamics and consultation to March so now have two hospital trips each in February and March - not what the consultant originally wanted but suits me much better and I predict the delay has no bearing on long-term outcome.
Having scraped the bottom of the barrel for MP3 files I revisited the 'low' of converting the entire CPH 'digest' into audio just so I'd have something to listen to on the way. Headed to college and had 20 minutes to do some printing (including my ETM homework) before my counselling session (where I discovered that I am periodically discussed when my counsellor attends 'supervisions' to discuss their case-load with a more experienced counsellor). The desperation for audio goes hand in hand with not achieving much this week. Cycling conditions are worse today despite it no longer snowing as the hardned snow is more icy, slippy and dangerous.
Dad came over with a tub of houmous that I was supposed to have received yesterday, which I froze into coins. I was finally experiencing some silence and surviving it (that is, when I wasn't speaking to Majhid and his baking projects - having had success with a sponge cake (raising agent: baking powder) he's now keen to try a pizza (using dried yeast). This is a path I came close to taking in 2005 with the aid of a book about baking that mum provided - yet this project was abandoned, I reflected this whilst going through my cupboard, observing that my never-opened dried yeast was dated 'best before October 2006'. Dr Fuhrman got to me in time. Went out to photocopy a page and stayed out reading a few pages in the book I abandoned last week. For the rest of the afternoon I was various shades of useful and useless. By 5.40pm, 1,496 and 3,455 grams (43 kcal/100g).
After 6pm left for the gym. Had a relaxing shower and sauna first. I then called my other sister (not the one from yesterday's entry) whilst waiting for Pump to ask about which computer skills she thinks I need to sharpen. In her opinion: C#, ASP.NET and Web Services. I've done some C# (a few years ago) and never touched the others. She promised to send me something useful via e-mail. Despite the weather Angela did her outdoor 'run club'. Pump was fairly busy but not to the point of fighting over equipment and there was one hopeless male newbie (a guest of a regular attendee). When I was all set up I also got some equipment for Angela. After the class Kelly called me over - she missed Pump as she has to make up hours she didn't work yesterday when she was sent home early due to the poor wheather (or in other words her employer is screwing with her). She wanted to 'get a workout' in lue of the one she missed and I went along with that, as did Ryan. Ryan showed her a variety of dumbell exercises (you'd think he was the one training to become a gym instructor, not me...) and he did quite well in terms of ingenuity, clarity when explaining and showing correct technique. I 'led' a sequence of exercises until Kelly felt she had done enough (less than half an hour, I think) and we reconvened at the Sauna/steam room/jacussi. I was home by 10pm. Notably I resisted the MP3 player on the way to or from the gym. Home by 10pm.
10.27pm-11.08pm: 304 calories and 348 grams. (First day aiming for 350g rather than 400g for my post-7pm snack). With only 304 calories to spare I skipped the bread and most calories were from bananas and potatos. Bedtime was midnight.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=524
Shopping: 6p houmous-pesto. £0.06
Veg: 12.8% [230kcal, 910g]: watercress,spinach&rocket72 sunshine-stir-fry:courgette-carrot-mangetout-onion-pepper-babycorn-leek-garlic-Raw72 baby-spinach52 watercress34
Legumes: 0.8% [14kcal, 4g]: TVP-dried14
Fruit: 53.7% [967kcal, 2161g]: apple254 banana225 pineapple185 galia-melon129 grapes68 plums-english64 nectarine40 goji-berries-sun-dried2
Starchy: 26.8% [483kcal, 663g]: potato-baked451 jerusalem-artichoke32
Nuts: 3.1% [55kcal, 16g]: houmous-pesto45 houmous-reduced-fat10
Animals: 2.8% [50kcal, 48g]: turkey-ham-wafer-thin-BernardMatthews50
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [3803g] 1800, 60.0g protein (13.3%), 17.1g fat (8.5%), 351.6g carb (78.1%), 2.79g saturated fat, 52.45g fibre, 1.23g sodium. 51 is 2.8%
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Nir
Senior Administrator
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Posted: 5 February 2009 02:46 pm |
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Wednesday
Toilet breaks at 1.30am and 7.45am - I was a human 'snooze button' after the latter, waking up to check the time every 5 minutes, not letting myself go back into deep sleep. After a hurried breakfast left at 9.15am. 22 of us at Body Step including Step including Kelly-the-instructor who I've now seen in three times daytime classes (and together with something I think I overheard I gather she's no longer lecturing sports science in college). An enjoyable workout and an audio-free start including none on the cycle rides, home by 10.50pm. Moved laptop from bed to desk and resolved to remain clothed (experiment to see if I'm more productive this way. TMI?). Noticed CPH forum was down and fired emails.
After 17 days at 1900 and 24 days at 1800, decided today to be my first day at 1700 calories. This means that my 60g of protein, previously 13.3% of calories, are now 14.1% of my total so I have to be even more deliberate about ensuring I achieve my target. Conversely there is generally not much need for calorie dense foods (though I can include them if I like by sacrificing calorie-sparse foods).
At around 1.15pm found Kelly spending lunch with a work collegue. Did waste some time in the afternoon. At 4pm rested for a bit. By 4.30pm, 1,120 calories and 2,735 grams (41 kcal/100g). Left for college, arriving at 5.20pm. There was a small altrecation on the bus (I was in the way for one person throwing small pieces of ice at another, in what may have been a misjudgement I decided to stand up against it. There was the beginning of violence but it calmed down which is lucky because getting beaten up isn't part of my overall plan. I was nervous for the rest of the journey). Read my book until other participants arrived.
In the session we talked about the 'initial assesment' for a client, for example talking about their exercise history and goals. We then covered blood pressure and exercise intensity. At the gym we covered mobility and preparatory stretching and then let off home early. I narrowly missed the 8.30pm bus and had to wait for the 8.50pm bus. Home by 9.30pm.
Snacking for an hour. 580 calories and 354 grams (164 kcal/100g): mostly bread and potatos. At 11.30pm tired and switched laptop off.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=525
Shopping: 17p wheatfield-wholemeal-farmhouse-loaf. £0.17
Veg: 12.3% [210kcal, 739g]: carrot-raw100 baby-spinach54 watercress36 rocket20
Fruit: 37.5% [638kcal, 1483g]: apple248 plums-english204 nectarine75 banana53 orange42 fig-baby-dried15
Starchy: 23.0% [391kcal, 655g]: potato-baked262 jerusalem-artichoke129
Nuts: 0.3% [4kcal, 1g]: peanuts-salted4
Grain: 26.9% [457kcal, 212g]: wheatfield-wholemeal-farmhouse-loaf387 soft-wholemeal-bread-Tesco70
Totals: [3089g] 1700, 59.9g protein (14.1%), 13.2g fat (7.0%), 335.5g carb (78.9%), 2.17g saturated fat, 59.04g fibre, 1.23g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 6 February 2009 09:00 am |
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Thursday
Woke up at 5.30am, getting up at 6am. At around 7am went back to bed and only woke up at 9.30am. "Great" I thought and headed to the gym. The night's snow fall was similar to Sunday night and Monday morning, but apparently the Council have ran out of grit(!) so road conditions were substantially worse and I had to walk parts of the journey. Got to the gym at 9.51am which would have been 21 minutes into the Pump class but I was spared the embarassment as Jo was staying at home with her kids (all schools closed today). I stayed in the gym in a bid to 'get to know' the machines. I started at the 'free weights' end of the room and ran out of steam before I visited every machine - certainly more than I'd normally put up with if there was any chance of a class. I could move freely as hardly anyone had turned up. I also used the 'wave' cardio machine (you walk sideways), played with a kettlebell, balanced on a bosu and chatted with gym admin/manager Louise who informed me evening classes are unlikely to run. I was in the gym till 11.30am, then a quick sauna. Asked Phil to be my volunteer for the gym instructor exam but might consider other people too. Visited Kelly briefly apparently she'll be sent home from work early at 3pm and lose out (again!). Majhid was due to visit me but buses are not running today either.
I wasted the afternoon and didn't even get caught up with online things, because I was speaking with Majhid and Nash (old pattern). Nash wasn't at work because the school he works for was closed. The hospital called because a cancellation made an earlier appointment a possibility. The current plan has me having 3 hospital appointments over the next 8 days! Called the gym and they thought Jason's classes would be running so I headed out. By 4.50pm, 1,239 calories and 2,644 grams (47 kcal/100g).
Jason was indeed 'in the house' (despite earlier predictions, spin was also running in the other room). 12 of us for Body Step. Then, because Pump was cancelled we got to stay in Studio 1 (the larger one, with the microphone) for Aerobics and Abs. There were 2 girl and 2 boy absolute beginners at aerobics. The girls were good and guys were hopelss but still stayed and burned calories, getting slightly better over the 45 minutes. Hazel (who has been Nina's PT for her first three sessions) joined us as a participant. In the sauna Nina told me she purchased another batch of sessions. Nina agreed to be my guinee pig for the exam (which will be less stressful as she won't be trying to make jokes and she knows how to exercise). I'll still keep Phil as a standby just in case. Home around 9.10pm. The period that mum was (unfairly) banned from the supermarket came to an end. Dad (who never did any food shopping previously but took over the role during the period) went with her to test the water and I came home to find lots of shopping.
9.30pm-11.30: 461 calories and 349 grams (132 kcal/100g): 3 slices of bread, turkey, apples and grapes. Food while putting away shopping etc. Online catch-up till 1.15am and bedtime shortly afterwards.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=526
Shopping: 56p yellow-plums 27p apple 21p clementines 18p kale 14p baby-carrot 14p batavia-lettuce 12p apples-grapes 8p stir-fry-chinese-style:beensprout-carrot-cabbage-bamboo-waterchestnut-mangetout 8p spring-onions 7p papaya 6p brussel-sprouts 6p broccoli 5p cabbage-medley 3p round-lettuce. £2.05
Veg: 15.9% [270kcal, 836g]: brussel-sprouts-boiled134 carrot-raw98 watercress18 cabbage-boiled11 onion-boiled5 onion-raw5
Fruit: 36.1% [613kcal, 1312g]: apple230 plums-english138 banana125 grapes53 nectarine41 mandarins27
Starchy: 25.6% [436kcal, 647g]: potato-baked365 jerusalem-artichoke71
Nuts: 0.7% [12kcal, 2g]: peanuts-redskin-raw12
Grain: 18.8% [319kcal, 148g]: wheatfield-wholemeal-farmhouse-loaf319
Animals: 2.9% [50kcal, 48g]: turkey-ham-wafer-thin-BernardMatthews50
Totals: [2993g] 1700, 60.0g protein (14.1%), 16.2g fat (8.6%), 328.4g carb (77.3%), 1.96g saturated fat, 57.36g fibre, 1.16g sodium. 50 is 2.9%
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Nir
Senior Administrator
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Posted: 6 February 2009 11:57 pm |
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Friday
Up at 7.45am. Found out how to look at my train station's departure board on the web http://www.livedepartureboards.co.uk/ldb/sumdep.aspx?T=MKC and all seemed well. At 9am I called the hospital to verify the department was still running my test. Parents left at this time and driving conditions were very poor, the normally 5 minute journey took them 25 minutes (including getting snow off the car first). At the train station announcement was to avoid unnecessary travel and that availability of return journeys was not guaranteed i.e. possibility of being stranded in London. A normal journey is 10am-10.45am. For over 50% of the time the departure boards at the train station were blank. We departed 10 minutes late and I arrived in hospital at 11.50am so the journey was roughly twice as long as usual (not including the extra time to get to the train station in the heavy snow). 2.5 hours door-to-door.
I called the hospital twice to keep them updated on my ETA. After waiting in a sitting room for 10 minutes I was walked straight into the exam room. As a veteran of the MAG3 test I knew I'd be lying still inside the flat-bed Nuclear scanner for over half an hour so I opted to continue reading (having started reading my textbook on the long train journey). This proved to be rather tiring as I was holding the book up in the air with my right hand, my left hand being used up as there was a tube running into it, the IV first being radioactive material and then a diuretic, which created quite an urge. After a toilet visit I was scanned sitting upright and as per usual for me I was asked to drink lots, use the toilet and stay upright (sitting or standing). I had 4 coffees and made two visits during the next 65 minutes and then the re-scan found me less radioactive and I was allowed home.
The train manager on the Virgin Train wasn't keen on me boarding but I asserted that two members of staff (one at Milton Keynes and one at Euston) said that restrictions on my ticket were not in force today because of the severe delays and he reluctantly agreed to let me travel on his fast train which took just 35 minutes to cover the distance. Nash used the website to look at my expected time of arrival and mum and dad were mobilised in time so I didn't have long to wait for a pick up and was home by 3.10pm, just under 6 hours for the ordeal. Althogh technically I could have eaten in the one-hour window when I was drinking those 4 coffees.
Made up for it over the next 4 hours. By 7pm, 1,139 calories and 2,967 grams (38 kcal/100g). Whilst trying to get a lift to OA discovered the meeting was cancelled (due to poor driving conditions). Just before 7pm mum and dad arrived with shopping from Tesco and ASDA including lots of swede. At 7.30pm I came to my senses and had a much needed lie down in the dark after which speculatively heading to the nearby AA meeting felt like a more achievable goal. On the way I called Jon, my workout buddy from the gym I was at until 2006 and we caught up. The significant news is that after much procrastination he's finally back at the gym for a week - at this stage building up endurance stamina before tackling weights (and he was always on bigger weights than me). As with food I hope to never let go of the strangehold I have on the habit of regular exercise. The car park didn't look promising but a small meeting was nevertheless held inside. We numbered 9 all sitting around the central table. Although I was 6 minutes late I walked into informal chatter, the meeting leader's watch was rather slow and no-one picked up on this for another 10 minutes still. I liked the meeting and a rare ocassion where I shared. The reading was from the chapter 'To The Employers' and I picked on the phrase about the Alcoholic wasting the employer's time - I may not be an alcoholic but the last 4 or 5 years of employment constituted large islands of rather efficient time wasting on my part with relatively small islands of productivity. Not something I necessary recognised as a problem at the time. I was able to name 7 of the other 8 attendies, a comment on the number of times I've attended OA.
1.5 hours of snacking = 561 calories and 350 grams (160 kcal/100g): banana, bread, peanuts and swede. Took my time putting the shopping away.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=527
Shopping: 70p broccoli(2.9kg) 41p swede(4.1kg) 39p cabbage-leek 30p little-gem-lettuce 20p carrot-cauliflower-broccoli £2.00
Veg: 18.3% [311kcal, 1126g]: carrot-raw112 broccoli-boiled64 brussel-sprouts-boiled44 watercress,spinach&rocket37 cabbage-boiled21 cabbage-medley18 kale-boiled15
Legumes: 2.3% [40kcal, 180g]: stir-fry-chinese-style:beensprout-carrot-cabbage-bamboo-waterchestnut-mangetout40
Fruit: 45.9% [780kcal, 1638g]: apple428 banana167 plums-english106 papaya59 clementine19
Starchy: 4.3% [72kcal, 154g]: potato-baked65 swede-boiled8
Nuts: 3.0% [51kcal, 9g]: peanuts-salted48 houmous-reduced-fat3
Grain: 26.0% [441kcal, 205g]: wheatfield-wholemeal-farmhouse-loaf441
Rubbish: 0.3% [5kcal, 5g]: coffee-instant5
Totals: [3317g] 1700, 60.0g protein (14.1%), 20.6g fat (10.9%), 318.6g carb (75.0%), 2.46g saturated fat, 72.16g fibre, 1.06g sodium. 5 is 0.3%
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Nir
Senior Administrator
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Posted: 7 February 2009 09:47 pm |
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Saturday
Bedtime was midnight. Woke up at 6am but had to peel myself out of bed again at 7.40am. After stressing myself with audio on the way to the gym, relaxed with a shower and sauna. Read a couple of pages waiting for Angela who was late driving from Leighton Buzzard in poor conditions, so Combat (about 15 of us) was abbreviated. About 20 for Pump which ran normally. Nina normally works out with Gerry who was instead resting after a large quantity of snow and ice fell on his head from the roof of the sloping strange-shaped building (it also houses an indoor ski-slope). After a spell at the sauna I discovered that 2 of the building's 3 entrances were blocked - I had to walk around the building (halfway to the exit and halfway on the outside) in order to retrieve my bike (I was wondering if it was covered in snow but no more fell on it). For best cycling conditions I opted for a slightly longer route all on the main roades I normally shy away from in favour of pedestrianised and cycle-friendly routes which are not friendly now they're covered in slippery ice. An evening outing to the AA meeting is looking unlikely. Home by 12.20pm and wasted the next 4+ hours. By 4.30pm, 974 calories and 2,871 grams (34 kcal/100g). At 4.40pm decided to turn laptop off and was asleep shortly afterwards.
Got up 8pm (late - no 'danger' of being able to make the AA meeting) and engineered my meal in silence: 8.10-8.45pm, 726 calories and 331 grams (219 kcal/100g): finished my loaf of bread (other loaves are in freezer). It was probably a mistake to freezer the reduced-fat houmous as unlike regular houmous it crumbles into dust when eaten frozen. Caught up with online things by 9.40pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=528
Veg: 7.9% [135kcal, 468g]: brussel-sprouts-boiled52 rocket40 cauliflower-boiled34 kale-boiled9
Legumes: 0.4% [6kcal, 2g]: TVP-dried6
Fruit: 34.0% [578kcal, 1340g]: apple263 plums-english193 banana80 mandarins23 clementine19
Starchy: 10.7% [183kcal, 1023g]: carrot-old-boiled80 swede-boiled72 potato-baked31
Nuts: 8.2% [139kcal, 63g]: avocado93 houmous46
Grain: 38.8% [659kcal, 307g]: wheatfield-wholemeal-farmhouse-loaf659
Totals: [3202g] 1700, 59.8g protein (14.1%), 30.1g fat (15.9%), 297.4g carb (70.0%), 1.95g saturated fat, 67.52g fibre, 1.34g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 8 February 2009 10:29 pm |
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Sunday
Laptop off 10.05pm but couldn't get to sleep for an hour. Same story at 1.30am and 6am (perhaps because I was rested from yesterday's nap?). Finally up at 9.30am. Assembled a large 'salad' (repeatedly topped up with additional ingredients, contained not just raw greens but cooked starchy and green vegetables and raw fruit and carrots too - the brief was to organise the fridge and make all produce available and ready-to-eat. At 11.25am with 45% of my daily calories already under my belt changed direction and switched the router. Pulled away from the internet after an hour. For the rest of the afternoon did some more eating, resting (almost napping) and (finally) some reading too.
By 5pm, 1,076 calories and 2,986 grams (36 kcal/100g). At the gym Christine (who normally only comes in the mornings) turned up and I introduced her to Kelly (and Jason). Step, Pump and Sauna afterwards. With the gym-side entrance and car-park still blocked, Nina and Kelly had to walk the way I normally do. My bike seat had more than an inch of slit or snow and my fingers were freezing by the time I made home. Apparently it will snow heavily on Monday afternoon I wonder if it'll be worth braving it to London on Tuesday morning or whether I should admit defeat.
9.18pm-9.50pm: 624 calories and 346 grams (180 kcal/100g). An entire avocado, reduced-fat houmous and some chick-peas. Avocado and Houmous made for an atypically higher-fat day (31.9% of calories from fat - not this high since November 5th some 3 months ago).
7-day food shopping totals: 1.99 + 0.06 + 0.17 + 2.05 + 2.00 + 0 + 0 = £6.27
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=529
Veg: 17.5% [297kcal, 1217g]: carrot-raw76 broccoli-boiled43 brussel-sprouts-boiled35 kale-boiled22 spring-onion21 rocket20 cabbage-leek-TESCO20 batavia-lettuce18 cabbage-medley17 kale-baby-leaf-boiled14 round-lettuce12
Legumes: 11.2% [190kcal, 157g]: chick-peas-boiled190
Fruit: 32.0% [544kcal, 1368g]: plums-english425 banana81 clementine38
Starchy: 7.0% [119kcal, 332g]: potato-baked96 swede-boiled23
Nuts: 32.3% [549kcal, 258g]: avocado280 houmous-reduced-fat265 guacamole5
Totals: [3332g] 1700, 59.9g protein (14.1%), 60.2g fat (31.9%), 229.7g carb (54.0%), 3.02g saturated fat, 64.94g fibre, 0.53g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 9 February 2009 11:22 pm |
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Monday
Done catching up by 10.45pm and in bed shortly afterwards. Sleep disturbed at midnight and 6am. Up at 8.30am. Took an hour to assemble a large breakfast = 1kg 'salad' (including ongoing kitchen tasks - for example when you have as many plums as me you need to scan the entire quantity every day to identify the ones most in need of eating). Online 9.35am - 11.40am (ouch!).
Mum called for a chat. Later Majhid called for help getting his Webcam to work (I failed to install a suitable driver). The afternoon was largely lost. By 4.40pm, 1,191 calories and 3,270 grams (36 kcal/100g).
Headed out to the gym. I think Jam was cancelled due to lack of interest. I enjoyed Combat and Step (spotting Heidi in the latter - also observed Jenny who is a Combat regular who was at my old gym as far back in 2005 trying her first ever Step class). Cycled home in in slit conditions - unpleasant. Shopping arrived at 9.10pm. Another chat with mum.
Snacking between other things, 9.19pm - 10.45pm: chick-peas, avocado, grapes, houmous. 509 calories and 343 grams (148 kcal/100g). Still online at 11.20am.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=530
Shopping: 45p clementines 40p fruit-medley 30p carrot-broccoli-cauliflower 18p apples 15p alfresco-style-salad 13p babyleaf-rocket-salad. £1.61
Veg: 17.4% [296kcal, 1105g]: carrot-raw106 broccoli-boiled62 brussel-sprouts-boiled48 cabbage-leek-TESCO35 kale-boiled15 little-gem-lettuce9 spring-onion8 round-lettuce7 onion-boiled6
Legumes: 10.8% [184kcal, 146g]: chick-peas-boiled172 TVP-dried12
Fruit: 32.7% [555kcal, 1327g]: plums-english287 apple110 banana78 orange44 clementine24 grapes12
Starchy: 22.9% [390kcal, 908g]: potato-baked338 swede-boiled52
Nuts: 16.1% [274kcal, 126g]: houmous-reduced-fat157 avocado118
Rubbish: 0.1% [1kcal, 1g]: coffee-instant1
Totals: [3613g] 1700, 59.8g protein (14.1%), 35.5g fat (18.8%), 285.2g carb (67.1%), 2.01g saturated fat, 64.97g fibre, 0.33g sodium. 1 is 0.1%
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Nir
Senior Administrator
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Posted: 11 February 2009 12:52 pm |
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Tuesday
Got up at 7.30am. Roads not covered in snow and website said trains running on time. Parents got me to the station (where I also bought advance tickets for party at sister's in 11 days). Our train arrived on time but we then experienced delays and arrived about 15 minutes late - the train was crowded I sat on the floor, did a bit of reading. I just made the appointment but they were annoyed I didn't complete a 3-day fluid balance chart, suggested I still ought to do it. They managed to fill me up to 600ml of seline and whilst I experienced mild discomfort I didn't burst. The diagnostic procedure was over in 40 minutes so I expected to be en route home straightaway. However shortly after noon Euston Rail Station evacuated for about 40 minutes. When the station was re-opened I was on a train departing at 12.50pm, getting back home in an hour (with mum and dad's help). Unlike on Friday I had enough time to finish all the food I brought with me and couldn't motivate myself to read anything on the way back.
Outing 4-5pm. Tried making two cash withdrawls and this triggered a 'fraud alarm' so I had to talk to my bank to make my card work again. Back home and rested for an hour - then did a bit of reading and it was time to head to the gym. By 6.30pm, 1,411 calories and 3,610 grams (39 kcal/100g). Headed to the gym. Had a quick pre-workout shower and sauna followed by Pump (angela taking care of newbies) then at gym area with Kelly (found a banana by the Chest Press machine), sauna and back home just before 10pm.
Snacking 9.55pm-11.40pm: 289 calories and 313 grams (92 kcal/100g) including said banana, chick peas and potatos. Abandoned laptop with 12 outstanding messages at 11.50pm and called it bedtime.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=531
Veg: 18.8% [319kcal, 1312g]: broccoli-boiled83 cauliflower-boiled67 alfresco-style-salad-tesco51 cabbage-leek-TESCO46 carrot-raw46 spring-onion15 babyleaf-rocket-salad12
Legumes: 7.0% [119kcal, 96g]: chick-peas-boiled114 TVP-dried5
Fruit: 42.2% [717kcal, 1727g]: plums-english264 pineapple121 banana105 apple98 galia-melon46 orange32 grapes27 clementine19 gooseberries4 blackberries0
Starchy: 30.4% [516kcal, 783g]: potato-baked477 carrot-old-boiled39
Nuts: 1.7% [29kcal, 5g]: peanuts-salted29
Totals: [3923g] 1700, 60.0g protein (14.1%), 16.4g fat (8.7%), 328.0g carb (77.2%), 0.81g saturated fat, 66.62g fibre, 0.02g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 12 February 2009 12:18 pm |
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Wednesday
Woke up twice in the night and finally got up at 8.45am - quickly got ready and made Step (one of the regulars had recently had her house burgled). Home by 11am and constructed a more substantial 'brunch'. (Then stayed online for far too long.) By 4.40pm, 1,211 calories and 3,133 grams (39 kcal/100g).
Read teaching points for fixed resistance exercises on the bus ride to college. The computer-based course-work we'd be producing was mentioned. We discussed aspects of health and safety that touch a gym instructor's role, and different ways in which communication skills are utilised. In the gym-based section we practicsed taking each other's blood pressure and had a go at instructing each other on leg-based exercises (I paired up with Christine). Walked with Gary to the bus station and got on a bus together. He volunteered that he had tried Creatine before - I explained how my medical history contributes to me being cautious with things like protein intake. There was talk earlier of other members of the course on Growth Hormone and perhaps Steroids. Something else of interest is that two people on the course actually got themselves positions in gyms even though they're not yet qualified (I didn't realise it was possible). Home by 9.30pm.
Snacking 9.30-10.30pm: S489 calories and 347 grams (141 kcal/100g). Nash was bored and so called for a chat. During the course session we were pointed at the Moodle resource and logging on I found some session plans including some useful teaching points for the Mobility section. Done 'catching up' by 11.45pm.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=532
Veg: 12.3% [209kcal, 918g]: broccoli-boiled105 kale-baby-leaf-boiled37 cabbage-leek-TESCO22 tomato-grilled12 round-lettuce11 babyleaf-rocket-salad11 batavia-lettuce11
Legumes: 11.1% [189kcal, 156g]: chick-peas-boiled189
Fruit: 38.9% [661kcal, 1627g]: plums-english399 apple104 banana83 orange40 clementine35 raisin-mix1
Starchy: 25.0% [425kcal, 676g]: potato-baked368 carrot-old-boiled42 parsnip-boiled15
Nuts: 12.7% [216kcal, 103g]: avocado123 houmous-reduced-fat85 guacamole8
Totals: [3480g] 1700, 62.2g protein (14.6%), 31.7g fat (16.8%), 291.5g carb (68.6%), 1.49g saturated fat, 67.31g fibre, 0.17g sodium. 0 is 0%
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Nir
Senior Administrator
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Posted: 13 February 2009 06:39 am |
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Thursday
One mid-sleep interruption then eventually woke up and had 45 minutes for breakfast before Pump and Balance. After 8 days at 1700 calories I've noticed feeling weak at Pump and if this continues I'll consider increasing my calories either on Body Pump days or on all days as 1700 calories might not be working for me - I'll keep it at 1700 for now and see how I perform on Saturday. Michelle was prepared to substitute for Jo who warned her she might be sick. Jo was fine but allowed an eager Michelle to teach Body Balance (with music from I think 2005) which was good to experience. I spotted Christine in the class (by the way yesterday Christine elaborated some more about her unusual joint problems apparently one leg is shorter than the other). I called College to confirm that there is no Gym Instructor course next Wednesday (if it was mentioned, I didn't take it in!). Majhid indicated he was still planning to visit and mum decided that in this case she'd see me tomorrow instead.
Majhid came after 1pm and stayed for an hour - during this time we looked up things on the internet, made a shopping list and I (slowly) got organised to go out. After 2pm we went shopping, taking in a computer games shop (where he bought two games) and the market (where we both bought some rechargeable batteries, we looked at kitchen utensils and Majhid bought junk food - a large hot dog in a bun and chips (fries) - he offered but I didn't touch any. We then walked to Sainsbury's (at the new far away location) where I strongly suggested he bought a food scale and we went through the shopping list - looking for things like dried yeast, olive oil, fresh basil, motzerrela cheese (for his pizza baking project). We paid at 4.40pm at which point I realised my afternoon was gone and there was a real chance of missing my workout. I asked Majhid to get on a bus at the nearby bus stop but he wanted to walk on to the next one (for no valid reason) I continued with him (carrying some of his shopping) but when I got nearer home I left him to walk the last few steps by himself. Got home at 5pm and in the space of 15 minutes consumed 449 calories and 623 grams (72 kcal/100g) mostly in the form of bananas. At that point totals for the day were 1,260 calories and 2,706 grams (47 kcal/100g).
Enjoyed Body Step. Aerobics was a different story - felt tired, went wrong a few times and felt there was danger I could hurt myself (say twist my ankle etc.). Afterwards relaxed in the jacussi and sauna (where Dawn who teaches aqua was trying to get me to attend her Saturday class - slim chance of that). Afterwards killed some time reading my textbook then met up with Nina when she finished her boxfit class and we went (back) to the sauna for a chat. Home shortly after 9pm, first priority was to make cooked and available what few vegetables I still had available - ready for tomorrow. Also felt the need to catch up with the internet.
Evening snacking 9.17-11.45pm: 440 calories and 866 grams (51 kcal/100g). 223 calories came from calorie-dense chick peas but most of the weight came from vegetables like cabbage and broccoli - (yet another) experiment to see what impact eating more than a sensible amount of (say) 350 grams does to my system. Food quality wise I'm very happy - quite the Eat To Live day, 100% of calories from fruit, veggies and legumes. By 0.20am not finished with online things but exhausted enough.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=533
Veg: 13.8% [234kcal, 1064g]: broccoli-boiled128 cabbage-boiled52 onion-raw31 little-gem-lettuce23
Legumes: 15.9% [270kcal, 219g]: chick-peas-boiled263 TVP-dried7
Fruit: 60.0% [1020kcal, 2059g]: banana396 plums-english391 apple153 clementine44 orange37
Starchy: 10.4% [176kcal, 229g]: potato-baked176
Totals: [3572g] 1700, 60.4g protein (14.2%), 14.7g fat (7.8%), 331.6g carb (78.0%), 0.67g saturated fat, 64.09g fibre, 0.01g sodium. 0 is 0%
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