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Nir
Senior Administrator
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Posted: 15 October 2009 10:23 am |
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Wednesday 14-10-09
5.10 up (no interruptions) loo 52kg, unpack catheter shipment box 5.30 BIA scales 5.34 shave 5.40 butternut 5.55 cocoa-flour dough 6.14 dough is 15.83g 6.19 start microwaving, 3g becomes 2.06g after 60s; 5.16g becomes 4.13g and then 3.82g (2 x 30s bursts) 6.30 4.3g->3.83g (30s) 2.5g->1.88g (60s) 6.40 butternut 6.54 portion/freeze lentils, loo 7.01 make smoothie 7.10 eat it 7.18 kitchen 7.20 room 7.22 notes 7.26 entry, butternut 7.40 internet experiments 7.50 comp off, rest 8.05 comp on, proof-read transcript for songs 5-8 8.45 offline diary file almost 900KB takes ages to save so lets split it 8.51 loo, dress pack
9.07 cycle to library, librarian says no WiFi in the library but points out entire shopping centre covered by free wifi (problem is = no place with free power apart from the library)
9.16 cycle to gym, step is well-attended, I experience the remaining tracks from the new choreography i.e. 7 and 11+ generally have plenty of energy
10.41 double-check mum at home and cycle over 10.51 arrive, assist with AdAware upgrade 10.58 comp on, try Tiscali CD (but mum still hogging internet connection) 11.07 offline - body combat 11.11 try Tiscali 11.18 connected, radio 11.30 IM - Galit & Dean, bill mum, book gym classes, took a sales call (for people who are in debt etc) 11.46 upload diaries, eat salad, eBay new laptop battery about £27 (too dear) 12.17 watched topics, new topics, MSE 2.03 break - loo, drink 2.09 emails 2.32 blogs=73, podcasts, OA list 2.51 blogs=59 3.51 online catch-up done, loo 3.59 comp off 4.12 cycle away
4.22 home, unpack, butternut 4.30 comp on, YouTube (already downloaded) http://www.youtube.com/watch?v=eREuZEdMAVo 4.34 entry 4.42 youtube stops working, lentils, matzo, apple 5.01 comp off, silence 5.14 nap 5.38 woken up by mum buzzing - delivering allotment runner beans and old spring greens, another apple 5.48 rest/nap 6.25 up, prepare smoothie 6.36 eat it, get ready. By 6.45pm, 1,209 calories and 3,022 grams (40 kcal/100g).
6.50 cycle to gym, despite 'threatening' to unleash the new body combat on us we were treated to the old songs one more time and I really enjoyed myself, expending more energy on the moves than I usually would (and trying to be a good role model for a newbie who unusually wasn't too far from the font - probably because she was a friend of Carlos who I was observing for his authentic TKW execution of kicks). 7.55 left early missing out conditioning and stretch (then came back to retrieve my forgotten water bottle - oops) rushed to AA making it in record time 8.04 unusually one empty seat still remaining, heard this chair several times before but despite an inner sigh it wasn't too bad 8.35 chair finished a bit earlier than usual, decided to skip 2nd half
8.39 home, eat included 100 calories of a cocoa-cornmeal 'slice' - definitely goes harder when chilled (briefly in freezer); hardens on outside but doesn't cook as well on inside so should probably make it thinner - use less material or cook/set in larger-area dish. also popcorn, muesli and papads 9.08 prepare veggies, chop potatos 9.35 Nash returned my call 9.46 off phone, prepare and weigh tomorrow's salad, todos 9.53 oatmeal 9.58 comp on, entry, another round of papads 10.16 notes 10.27 try Nash - he was enjoying his other call so left him to it, toast and peanuts 10.35 stats 10.42 play combat DVD, teeth, loo 10.46 notes 10.55 try sorting track 5 cues by type, tired 11.10 comp off
Food 8.51pm-10.40pm: 916 calories and 353 grams (260 kcal/100g). Came close to target weight for last meal more by accident than design. I've been meaning to share at the OA meeting about my food sampling 'parties' where I try to have just a little bit of everything I've got - tonight's dinner included the following 16 distinct foods: papads(7 differnt flavours) date potato oatmeal toast cocoa-cornmeal popcorn cocoa-muesli peanuts matzo (some of those were then consumed in repeat servings). This very much reflects my evening binges the main difference being that of rigid calorie control and accountability, naturally eating such an elaborate meal takes a long time. I know of an OA member who is 'Raw' and I wonder whether this also involves elaborate food preparation and if so whether she feels this is 'a problem'.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=777
Veg: 7.0% [149kcal, 825g] spinach-raw58 summer-squash-raw44 runner-beans-raw20 fennel-raw17 romaine-lettuce10
Legumes: 15.7% [333kcal, 280g] lentil-cooked-js214 pappadum-fudco-punjabi26 pappadum-Niru22 pappadum-ruby-Madras16 pappadum-lijjat-garlic15 pappadum-fudco-black-pepper15 pappadum-lijjat-red-chilli15 pappadum-natco-jeera9
Fruit: 20.7% [440kcal, 1176g] apple222 apple-cooking104 raspberries95 dates-dried-neals-yard19
Starchy: 17.1% [362kcal, 799g] butternut-squash-boiled292 potato--microwaved-halfOfRawWeight71
Nuts: 3.9% [83kcal, 15g] peanuts-salted75 cocoa-powder9
Grain: 31.1% [661kcal, 251g] allinson-wholemeal-batch366 popcorn-Natco96 cornmeal-natco71 flour-wholemeal-chapati-EastEnd48 Swiss-style-muesli-Value43 oat-scottish-rolled30 bran-natural6 spice-mix-mexican-fajitas-discovery1
Animals: 0.5% [10kcal, 3g] banana-flavour-whey-powder10
Rubbish: 4.0% [86kcal, 26g] matzos-rakusens84 nescafe-instant2
Totals: [3375g] 2125, 92.3g protein (17.4%), 23.9g fat (10.1%), 385.2g carb (72.5%), 3.53g saturated fat, 69.14g fibre, 1.74g sodium, 7,707mg potassium. 96 is 4.5%
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tourproven
Member
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Posted: 16 October 2009 06:51 am |
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Nir-
I just have to say...your detailed account of your food/activity journal is so impressive that I am rendered utterly speachless. You are obviously a numbers guy, but I cannot believe the detail in the information being presented here. For me, there wouldn't be enough time in the day to recall 1/50th of that information. I simply can't believe my eyes! You are one dedicated man.
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Nir
Senior Administrator
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Posted: 16 October 2009 08:38 am |
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I'm certainly dedicated though indeed this might come at the expense of other things I ought to be doing. The food thing is quite easy - I have custom software for it, but the life detail is quite another thing. It would be more justifiable if I was a high-price lawyer charging dearly for every minute :-)
Thursday 15-10-09
1.50 up (after less than 3 hours), loo, 52.5kg (tempramental scale not wanting to switch itself on arghhhh), apple (a defiant food choice for this time in the morning) 2.04 comp on, cue sorting tracks 5,6 3.06 comp off, nap
6.20 forced up (1 interrupt) by alarm, made moothie, packed 6.39 eat smoothie, dre 6.46 drink 6.50 cycle to gym - got to Pump with 2 minutes to spare, 11 participants, Kelly had set up a station for me. good workout 7.50 Carol is far more creative and accomplished in the kitchen as demonstrated by the list of dishes she incorporated last week's cooking apples in 8.05 found Saffron in the gym and asked her to practice combat with me - we did tracks 5,6,7,8 then had time to also squeeze track 4 in 8.30 stopped practicing
8.35 cycled to college 8.50 arrived, went to library and left my laptop there to be electrically tested so I may be permitted to connect it to college power supply, free hot water at canteen 9.00 counselling session 9.45 loo, walk over to library 9.54 collected laptop and placed on table in library 9.59 plugged round table to power socket on floor, now able to run laptop on mains, trying to connect to GuestNet 10.03 apparently connected 10.12 got IE to talk to GuestNet, is Yahoo blocked? yes librarian confirmed this is by design. Bother. 10.16 online - CPH, blog 11.30 reboot, loo, 11.38 blogs 11.55 tts 12.00 used college laptop to check for emails and print existing combat script as is - may need to revisit track 3; to print 2 landscape pages to a sheet best to use the 2-sheets option on printer properties rather than the one on the file>print page, logged off 12.21 notes 12.33 entry 12.37 proof track 3, transcribe track 9, had enough want to go home 1.24 online catch-up CPH and blogs 1.34 comp off, pack everything 1.41 cycle towards town centre 1.54 look for free chocolates at Thornton's to celebrate chocolate week - none found 2.01 brief chat with Kelly 2.08 phone council ask them to repair main building door (presumably none of the other 24 residents bothered to do this) 2.11 home, unpack (including veggies I never ate whilst on my 7+ hour outing) undress loo apple drink cornmeal papads 2.36 notes 2.45 entry, apples 3.17 comp off, continue eating 3.28 rest 4.12 up, noticed mum had dropped off mail including O2 bills required for cashback claim 4.44 apple scan, eat 4.52 rest for a bit 5.02 decide to actually do cashback claim tonight (try to beat the postal strike) found some pre-addressed envelopes, collected everything I needed got dressed 5.13 walked over to library, made photocopies, walked over to post office 5.18 took a number, started writing covering notes, staple to photocopies of bill, seal envelopes, missed my turn as wasn't yet ready, eventually I was ready luckily still serving even though just after closing time (5.30pm) noticed a bit too late that I was sending claims to the right company but a slightly out-of-date post box fingers crossed it won't make a difference 5.40 left post office, spoke to mum about Tesco reductions, bumped into Kelly who was walking towards her car, stopped off at a bench to continue addressing next claim's envelopes 5.54 home, unpack, make smoothie 6.10 eat it, weigh and pack veggies for tomorrow's lunch 6.21 apple 6.25 comp on, notes, todo 6.39 archive texts 6.52 entry, apple, marrowfat peas, potatos, arrange OA lift for tomorrow 7.15 Nash still unavailable, chick peas, papad 7.27 comp off, rest, nap. By 7.26pm, 1,390 calories and 3,469 grams (40 kcal/100g)
8.22 up, loo, toast 8.25 comp on, entry, more toast 8.46 dvd listen 10.08 loo, papad, entry 10.11 tandoori dough 10.20 dough is 23.19 roll (some with rolling pin, some by simply pressing flat with fingers and thumb), small ones and a large one, little ones on microwavable container - no probs. large one initially on small plate - soggy underneath after 30s, next 3x30s suspended in air until dry and hard 10.30 called Rob back to talk about plans to meet in college cafeteria after our respective courses 10.42 stats, notes 10.55 teeth, dvd 11.20 comp off
Food 8.27pm-8.56pm & 10.10pm-10.40pm: 735 calories and 312 grams (236 kcal/100g). Protein ended up at 81.6 grams, +21.6g (+36%) above target and making up 15.4% of calories, yet at around the halfpoint of 953 calories at 5.13pm, protein stood at only 24.2g (10.2% of daily calories) on account of heavy 'apple bias' up to this point in the day.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=778
Veg: 10.1% [214kcal, 904g] marrowfat-peas58 spinach-raw54 summer-squash-raw42 carrot-raw20 cabbage-raw15 pak-choi12 raddish9 celery-raw4
Legumes: 10.6% [225kcal, 136g] chick-peas-boiled113 pappadum-Niru21 pappadum-lijjat-red-chilli18 pappadum-lijjat-garlic17 pappadum-fudco-black-pepper17 pappadum-fudco-punjabi14 pappadum-ruby-Madras14 pappadum-natco-jeera11
Fruit: 42.0% [892kcal, 2380g] apple-cooking405 apple379 raspberries94 dates-chopped-neals-yard14
Starchy: 3.8% [80kcal, 58g] potato--microwaved-halfOfRawWeight80
Nuts: 1.5% [32kcal, 7g] peanuts-salted24 cocoa-powder9
Grain: 31.6% [672kcal, 294g] allinson-wholemeal-batch482 nimble-wholemeal105 flour-wholemeal-chapati-EastEnd62 cornmeal-whole-grain-yellow21 spice-mix-mexican-fajitas-discovery4
Animals: 0.4% [9kcal, 3g] banana-flavour-whey-powder9
Totals: [3781g] 2125, 81.6g protein (15.4%), 19.9g fat (8.4%), 404.9g carb (76.2%), 2.71g saturated fat, 85.14g fibre, 2.01g sodium, 7,232mg potassium. 9 is 0.4%
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Nir
Senior Administrator
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Posted: 17 October 2009 12:55 pm |
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Friday 16-10-09
5.08 can't fall back to sleep (on 2nd interrupt), comp on 5.39 loo, 51.5kg, lots of kitchen cleaning activity (sink, food processor, microwave etc.), drink 6.40 apple, entry 7.00 out of spinach, called dad (woke him up - oops) 7.05 smoothie 7.15 eat, entry 7.25 granny smith, shave, pack 7.55 dress 8.05 cycle to college
8.20 arrive and head directly to library to use internet - email mum, upload diary, CPH watched topics, some emails 8.48 log off, head to cafeteria, queue for hot water, meet Jeff 9.10 made classroom - tutor went through 'sales day book posting to ledgers' homework assignment whilst I was instead attempting a bundle of 'extra work' that was handed in. The session covered a new topic - two and three column cash books which whilst a new topic is only a slight variation on the T-accounts we previously covered. At break spoke to Olga about the books I've read that have made it easy for me to follow the sales-day-book stuff, towards end of session exchanged numbers with Jeff 12.03 left classroom, found a table in cafeteria, got more water and continued with the 'Suzie' homework I was doing when the session terminated 12.32 Rob arrived, chatted to him and also jotted down notes 12.50 eat, chat, attempt to progress the 'Jason' homework assignment 13.11 chat, loo 1.30 pack things away 1.36 Rob and I left college heading in different directions
1.50 made train station, bought ticket 1.54 on platform - ate salad 2.04 got on train which was busy - was lucky to find a double seat, searched my rucksack for litre of water I brought along 2.20 loo, drink a litre of water (this takes some time) 2.37 notes, heard announcement that train will arrive at Euston shortly just as was thinking of attempting some homework 2.45 arrived at Euston, on way out noticed that The Evening Standard newspaper which used to cost money is now given away free, took a copy leafing through it on walk to hospital
2.57 got to hospital, made my way to the secret free vending machine 3.02 which turns out to be out of order today, so carried on to check in for my actual appointment 3.11 took a sit in waiting room 3.17 started working on bookkeeping homework 3.25 told staff my bladder was full to avoid unnecessary discomfort 3.36 my name was called 3.49 ultrasound scans all done 4.54 walked out of hospital (whilst reading book)
4.03 arrived at Euston 4.09 got on a train, phoned mum for an update (she and dad had been to the food show and over-indulged) 4.18 rest on train (had 3 seats to myself) 4.56 arrived in Milton Keynes 5.00 left station
5.16 arrived at Middleton Hall, surveyed entire food show, some stalls already packed up but most still there, only took 4 samples in all (2 olives, tiny square chilli-flavour cheese and tiny square fudge) 14 grams and approximately 30 calories 5.31 leaving the Food Fayre I bumped into Kelly by chance
5.39 home, mum left lots of shopping for me - did not deal with it instead crammed 'heavy' foods including apple, swede, sweetcorn, raspberry smoothie (incorporating all salad allocated for today that I have not yet finished) 6.12 went downstairs to wait for my lift who was rather late (finishing off my 'apple chips' downstairs). By 6.15pm, 992 calories and 2,624 grams (38 kcal/100g).
6.33 we arrived at OA, 10 of us at meeting, 5 sharing, during meeting was more concious of how tired I was (less so when back home), very long silence I eventually broke by being first to share (about uncomfortableness with my behaviour around food being less about specific trigger foods more about wanting to spend time eating) 7.54 home, clear bed 8.05 comp on 8.08 call TalkTalk - apparently my case will now be handled by the 'technical solutions' team and another 72 hour window was suggested 8.17 off phone, entry, toast, papads 8.30 notes 8.35 papads, toast 8.45 notes 9.09 toast 9.25 stats, teeth, loo 9.31 comp off
Food 8.01pm-9.25pm: 1133 calories and 510 grams (222), mostly bread (I think I'm midway through the last loaf).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=779
Veg: 6.2% [131kcal, 696g] spring-greens-cabbage-boiled27 spinach-raw26 cabbage-raw17 runner-beans-raw16 carrot-raw13 romaine-lettuce12 fennel-raw12 raddish5 celery-raw3
Legumes: 8.1% [173kcal, 124g] mungbeans-boiled87 pappadum-ruby-Madras19 pappadum-lijjat-red-chilli15 pappadum-natco-jeera15 pappadum-fudco-black-pepper13 pappadum-Niru9 pappadum-lijjat-garlic8 pappadum-fudco-punjabi6
Fruit: 27.8% [590kcal, 1608g] apple-cooking245 apple238 raspberries94 dates-chopped-neals-yard14
Starchy: 6.4% [137kcal, 207g] sweetcorn-yellow-raw131 swede-boiled6
Nuts: 0.5% [11kcal, 10g] olives-pitted9 cocoa-powder1
Grain: 49.5% [1052kcal, 482g] nimble-wholemeal559 allinson-wholemeal-batch493
Animals: 0.5% [10kcal, 3g] banana-flavour-whey-powder10
Rubbish: 1.0% [21kcal, 4g] cheese-double-gloucester11 fudge-choc-nuts10
Totals: [3134g] 2125, 96.1g protein (18.1%), 23.5g fat (10.0%), 382.3g carb (72.0%), 3.46g saturated fat, 85.12g fibre, 2.65g sodium, 5,875mg potassium. 31 is 1.5%
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Nir
Senior Administrator
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Posted: 19 October 2009 10:54 am |
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Saturday 17-10-09
6.24 up (2 interruptions) 51.5kg unpacked the shopping that mum delivered yesterday, assembled today's sala (chop, weigh) dressed 7.27 comp on, notes, combat practice - including reading DVD script out loud 8.22 cycle to gym 8.32 arrive at studio and decide I still had time for a pre-workout shower (but no sauna) before the classes. I shadowed as Hannah taught tracks 1-4, I then got my chance to teach tracks 5, 7 and 8. I noticed Elaine walking out just after track 4. I momentarily forgot the track 5 sequence (the jabs to the right) correcting myself after 8 counts. Hannah (who has hurt her back) had Sam whose first weekend of her Body Pump course is next week 'role model technique' (i.e. shadow) on stage which she appeared to enjoy. Made contact with mum who was reluctant rather than pleased to provide internet connectivity - in turn I pointed out that minimal distractions would let me get more done in less time 11.25 home mainly to pick up laptop and ethernet cable 11.32 cycle to mum's 11.43 arrive, her modem doesn't have an ethernet-style connection only USB 11.48 online, audio=radio-catchup 1.30 reboot require 1.38 back online 2.09 blogs(51) 2.49 comp off, pack, loo 2.57 left mum's, shorts not a wise choice for chilly conditions and my toes were freezing 3.08 another more thorough visit to the Food Fayre but sampling even less than yesterday. 3.35 cycle home as fast as I can 3.41 home, eat (apple, potato, smoothie), unpacked 4.45 comp off, rest 5.23 comp on, notes 5.45 entry, apple 6.05 yellow split-peas, loo, apple 6.26 comp off, nap. By 6.30pm, 1,082 calories and 2,926 grams (37 kcal/100g).
7.53 up, toast 8.00 homework 'Jerry' 8.12 exercise 15.1 8.25 exercises 15.2+15.3 8.45 look at other homework booklet, attempt a little of it, decide it is more of same and decide to skip 9.21 put bookkeeping stuff away 9.25 comp on, notes, entry, pot, loo 9.35 popcorn, cornmeal, papads, oatmeal 10.05 dough ingredients assembled 10.13 kneed by hand 11.10 done eating microwaved tortillas, last 81 calories from papad, peanuts, raisins; stats, teeth, loo 11.38 comp off
Food 7.58pm-11.28pm: 1043 calories and 350 grams (298 kcal/100g).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=780
Shopping: 108p peanuts 86p broccoli 60p swede 30p sweetcorn. £2.84
Veg: 7.4% [157kcal, 774g] broccoli-tenderstem-raw51 summer-squash-raw21 carrot-raw20 cabbage-raw18 runner-beans-raw15 romaine-lettuce14 fennel-raw14 celery-raw5
Legumes: 9.4% [200kcal, 131g] yellow-split-peas-js102 pappadum-Niru18 pappadum-ruby-Madras17 pappadum-natco-jeera15 pappadum-fudco-punjabi14 pappadum-lijjat-garlic13 pappadum-lijjat-red-chilli11 pappadum-fudco-black-pepper10
Fruit: 24.8% [526kcal, 1212g] apple290 apple-cooking192 dates-dried-neals-yard28 raisin-mix16 raspberries0
Starchy: 12.2% [260kcal, 816g] sweetcorn-yellow-raw116 potato--microwaved-halfOfRawWeight75 swede-boiled69
Nuts: 2.3% [50kcal, 10g] peanuts-salted34 cocoa-powder15
Grain: 41.1% [874kcal, 293g] flour-wholemeal-chapati-EastEnd394 nimble-wholemeal330 popcorn-Natco89 oat-scottish-rolled28 cornmeal-whole-grain-yellow24 bran-natural6 spice-mix-mexican-fajitas-discovery2
Animals: 0.2% [5kcal, 1g] banana-flavour-whey-powder5
Rubbish: 2.5% [52kcal, 39g] matzos-rakusens29 curry-sauce19 saveloy-sausage4
Totals: [3276g] 2125, 80.3g protein (15.1%), 20.1g fat (8.5%), 405.8g carb (76.4%), 3.13g saturated fat, 67.31g fibre, 1.65g sodium, 6,521mg potassium. 57 is 2.7%
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Nir
Senior Administrator
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Posted: 19 October 2009 11:00 am |
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Sunday 18-10-09
8.13 up (2 interrupts), loo, 51.5kg 8.22 appple, drink 8.34 shave, potatos 8.47 call mum 8.55 summer squash rescue, make smoothie 9.15 eat it 9.21 prepare veggies 10.17 dad calls, it turns out my landline wasn't able to receive calls since Tuesday, arranged collection 10.34 went down (with chipped apple and potatos to eat on way) 10.42 at allotment, initially in a 'somewhat visible' area, reaping the benefit of earlier work (that seems to be the nature of raspberry picking - easier to do in an area where you worked 1-2 weeks earlier) 11.05 dad seemed to have company so as previously instructed moved to the furthest away point and continued picking. after 1.5-2 hours was ready to go but stayed for 3 hours to motivate dad to pick various things for me.
1.33 home, cooking and eating swede 1.49 entry 1.57 Majhid calls for a chat, he is sabotaging himself by not letting Internet Explorer access the internet and then wondering why he can't browse 2.29 off phone, cornmeal, clear bed 2.49 entry, loo 2.56 comp off, nap 3.52 up, eat, make smoothie 4.20 eat it, get ready, pack with me chipped apple, cooked chick-peas, spicy microwaved potato cubes. By 5.15pm, 1,395 calories and 3,350 grams (42 kcal/100g).
4.54 cycle to gym - set up steps then go online for a bit (difficult to make sense of my figures on the physicsdiet.com website), Body Step with Jason, sauna with Nina who is no longer wearing braces (she had them ever since I've known her) 7.17 home, eat, put produce away, listen to 'Fit Cast' podcasts 9.13 stats, teeth, loo 9.19 shopping totals, notes 9.37 comp off
Food 7.24pm-9.13pm: 730 calories and 340 grams (215 kcal/100g). Out of bread today so my 'fast-eating' high-calorie-density calories went the way of potatos and matzos.
7-day food shopping totals: 0 + 1.45 + 0 + 0 + 0 + 2.84 + 0 = £4.29
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=781
Veg: 10.2% [218kcal, 995g] summer-squash-raw124 marrowfat-peas63 spinach-raw31
Legumes: 17.4% [370kcal, 300g] chick-peas-boiled103 lentil-cooked-js85 cannellini-beans-boiled-js78 pappadum-Niru22 pappadum-natco-jeera15 pappadum-fudco-punjabi15 pappadum-ruby-Madras15 pappadum-fudco-black-pepper14 pappadum-lijjat-garlic14 pappadum-lijjat-red-chilli9
Fruit: 27.8% [590kcal, 1456g] apple380 raspberries110 apple-cooking54 dates-chopped-neals-yard19 dates-dried-neals-yard16 raisin-mix11
Starchy: 27.4% [582kcal, 840g] potato--microwaved-halfOfRawWeight533 swede-boiled50
Nuts: 1.6% [35kcal, 8g] peanuts-salted18 cocoa-powder17
Grain: 9.5% [203kcal, 57g] popcorn-Natco110 oat-scottish-rolled37 Swiss-style-muesli-Value25 cornmeal-whole-grain-yellow22 bran-natural9
Animals: 0.5% [10kcal, 3g] banana-flavour-whey-powder10
Rubbish: 5.5% [118kcal, 32g] matzos-rakusens118
Totals: [3690g] 2125, 82.0g protein (15.4%), 16.3g fat (6.9%), 412.6g carb (77.7%), 2.53g saturated fat, 85.17g fibre, 0.89g sodium, 10,067mg potassium. 128 is 6.0%
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Nir
Senior Administrator
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Posted: 20 October 2009 06:33 am |
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Monday 19-10-09
7.40 up (3 interrupts! - why?) loo 51.5kg entry, thinking about analysis of my increasing weight, an extra 25 calories should be equivalent to 0.2lb or 0.1kg that's quite a fine adjustment meanwhile it is difficult to tease a precise gain figure even when using the 'trending average weight' was wondering whether there was any sense in either averaging or picking out the highest average figure out of a clamp of them (say the last 7 leading up to a given date) 7.59 I freeze legumes in (approx) 100g servings in tupperware containers without lids and they usually weigh roughly that when defrosted yet recently found a couple that were more like 80g reviving the theory expressed not long ago but frozen veg that if not properly sealed (in a plastic bag or with a tupperware lid) freezing will dry them. Using a lid is a senseless waste of freezer space - so should I start bagging rather than boxing them? 8.05 apple drink yellow split-peas 8.16 soak 351g mung beans, make smoothie & potato 8.30 eat, entry 8.40 assemble salad, eat some, get dressed, apples to boost breakfast calories past 500 (at this rate will be out of apples within very few days), continue listening to combat DVD 9.15 teeth pack 9.20 comp off 9.23 leave home 9.28 comp on in library, try wireless 9.30 give up, comp off 9.44 comp on in 'quiet study' area, 'university centre' campus (having first chatted to librarian downstairs) 9.47 jumped through hoops eventually connected, some analysis of my weight 10.18 currently caught-up with radio4, youtube unavailable, listen to Peep Show (availability uncertain), CPH catch-up - all done (except email) 11.30 pack comp, loo break 11.40 log on to college computer to access email - save files on memory stick 11.50 log off, cycle to Kelly's, one side of rucksack falls apart under strain! brief chat with her 12.10 check out M&S - no freebies 12.21 home 12.28 comp on, drink, eat salad 12.40 noticed Majhid tried calling at noon (when I was still out) so might get a visit 12.42 call TalkTalk, placed on hold - archive texts 12.56 told my number is now validated, try calling in 10 minutes (ignore advice and call back straight away) 1.00 call answered, problem only taken over by 'technical solutions' today so allow 72 hours from today (i.e. till mid-day Thursday) 1.05 get salad out 1.10 audio = today 1.20 call received from Tech Solutions 1.26 arranged for callback to mobile in '5 minutes', used screwdriver to cut through paint and managed to remove faceplate! 1.29 call on mobile 1.43 2nd call over, pack 1.47 reboot required 1.49 out 2.03 arrive at mum's, both my modems don't work, borrow hers 2.17 leave mum's 2.29 John from TalkTalk calls, we connect mum's modem, establish that my modems are the problem! 2.42 off phone, reprogram connection credentials 2.44 online at home using mum's modem 2.57 try calling TalkTalk (again not validated) 3.01 disconnected from call, at the same time lost internet connection too 3.04 reconnected more eBay 3.06 brief word with Nash 3.10 apple 3.14 online 3.22 out to get local prices for modems - visited John Lewis and Currys Digital (both rather expensive) then an independently-owned shop (£18 for a USB modem like mum's, £30 for a router and £40 for a wireless router) then cycled further afield to Staples (a router for £49 can't remember if it was wireless) and finally the Currys superstore where I settled on a Belkins Wireless Router for £30 (only later realising that it was marked down due to being 'pre-owned'). Nash also has a Belkins and (eventually, once he ironed out his local technical problems) walked me through settings i.e. where to put my username and password and put security on the wireless - unfortunately my wireless card doesn't seem to do secure networks so it could access my router fine unsecured but now it cannot! mum and dad came over to deliver sweetcorn and collect their modem 5.35 off phone with Nash, eat more sweetcorn 5.46 comp off, took apple and sweetcorn to eat on the way to gym. By 6pm, 1,376 calories and 2,841 grams (48 kcal/100g).
6.00 combat with Debie (a few Shey fans did walk out) 2nd time around it is easy to spot her catch-phrases and I guess she is a fan of 'scripting'. I discovered that 'the bully' made a complaint about Saturday morning including something about me. Unusually I stayed for Kim's Step - I guess I wanted to make sure I got a thorough workout and I don't mind the new body step choreography. 8.04 call mum on way home
8.18 home, internet wouldn't work until I turned modem off and on again 8.25 chick peas, clear bed 8.30 entry, weigh tomorrow's salad, papads, potato, audio=MP3 8.53 test 9V battery, papads, potatos, audio=radio 9.25 notes 9.34 microwave tandoori tortilla chips 10.16 remembered the soaked mung beans rather late in the day - will have to cook them tomorrow! more food 10.32 stats, teeth, CPH, emails 10.48 blogs(18), tts 11.12 all caught-up. comp off.
Food 8.25pm-10.34pm: 749 calories and 348 grams (215 kcal/100g).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=782
Shopping: 45p sweetcorn. £0.45
Veg: 8.8% [186kcal, 846g] carrot-raw34 broccoli-tenderstem-raw33 pepper-orange-raw26 chard-raw23 onion-raw16 pak-choi15 romaine-lettuce11 fennel-raw9 spring-greens-cabbage-boiled9 raddish8 spring-onion4
Legumes: 16.7% [354kcal, 229g] chick-peas-boiled111 yellow-split-peas-js81 pappadum-Niru38 pappadum-fudco-black-pepper29 pappadum-lijjat-garlic29 pappadum-natco-jeera27 pappadum-lijjat-red-chilli24 pappadum-fudco-punjabi16
Fruit: 28.0% [595kcal, 1351g] apple515 raspberries48 dates-chopped-neals-yard32
Starchy: 31.4% [667kcal, 683g] sweetcorn-yellow-raw455 potato--microwaved-halfOfRawWeight212
Nuts: 2.1% [44kcal, 8g] peanuts-salted41 cocoa-powder3
Grain: 9.8% [208kcal, 54g] flour-wholemeal-chapati-EastEnd201 spice-mix-mexican-fajitas-discovery7
Animals: 0.2% [5kcal, 1g] banana-flavour-whey-powder5
Rubbish: 3.1% [65kcal, 18g] matzos-rakusens65
Totals: [3189g] 2125, 78.8g protein (14.8%), 18.8g fat (8.0%), 410.0g carb (77.2%), 2.52g saturated fat, 71.18g fibre, 1.52g sodium, 7,289mg potassium. 70 is 3.3%
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Nir
Senior Administrator
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Posted: 21 October 2009 08:53 am |
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Tuesday 20-10-09
4.45 up (1 interrupt). notes. I may not be as worried as I 'should' be about my recent 'slide' back to audio as exemplified by yesterday and the day before. It still feels 'abstinent' as it was confined to the less-useful end-of-day period and indeed yesterday was a day-of-achievement, going through the uncomfortable process of spending money to restore my internet connection. 4.49 drain mung beans 4.52 heat on, 51.5kg 4.57 boiling point, scum 5.03 drink 5.07 papad, dvd 5.17 simmer, taste mung beans, make smoothie 5.37 taste, heat off, eat smoothie, notes, remaining apples are 1392g = 627 calories so they'll probably run out today (or tomorrow if I ration them by focusing on other things as well - would have made more inroads into them yesterday had it not been for the sweetcorn and me being so busy diagnosing broadband and buying and installing the router in the afternoon 5.47 eat the last of my cannelini beans, entry 6.00 drain/refrigerate mung beans, drink soup, shave 6.22 entry 6.30 upload diary 6.45 pack, loo, bleech, dress, teeth 7.11 cycled to gym and waited for Safron to show up - once more in Studio 2, mindful of Yoga next door so did Body Combat 41 rather quietly, unusually for us zoomed through the whole thing from start to finish with no breaks so lots of extra time afterwards (loo, eat most of my salad with simultanous online catch-up at internet terminal) 9.29 walked into studio for Body Pump 10.40 stopped off at Julian Graves - clearly they rotate their sales, this time I was tempted by Brazil Nuts working out at ~50p/100g. Stopped off to check the current Holland and Barretts sale (buy one get 2nd one half-price is effectively up-to-25%-off - this sounds generous until you realise that generally nothing in the store is worth 100% or indeed 75% of the price (well that might be a generalisation I may need to revisit to check if the store sells any stapes at a reasonable price which I've overlooked) as an example at the current discount price brazil nuts would work out 93p/100g. Kelly was no-where to be seen when I popped in. Considered making it an 'allotment afternoon' but put off by the light rain that made cycling home a miserable experience.
11.10 home, food, online, audio 12.33 entry, online 1.16 download and install a driver for wireless card (from DriverGuide) in hope it solves its problem with accessing secure wireless setup 1.19 cornmeal-flour-tandoori dough (to crackers in microwave) 1.55 veg prep 2.30 prep smoothie 2.44 eat it 3.00 abort audio, comp off, rest 3.27 woken up by phone calls - dad (looking for mum) then mum (at the market calling about peaches) 3.45 mum delivered peaches and lettuce 3.58 comp on, browse ebay 4.50 bought another Belkin wireless router (this time for £10) 4.53 peach, entry. running out of calories but want to eat - go for lettuce and pak choi 5.21 comp off, rest 5.34 read (bookkeeping) 5.55 rest = nap 6.51 up, loo, fruit 7.01 comp on, entry. By 7.21pm, 1,601 calories and 3,651 grams (44 kcal/100g).
7.29 cycle to AA, audio = combat, my first AA meeting since Wednesday and the first time I stayed for shares since last Tuesday, had to push myself to actually go, after the afternoon's "slip" having written so much of it off on pointless audio it would have been so easy to slip into that mode for the cycle ride but I kept it useful. Heard the chair before but he was good (not just an endless 'how it was' catalog) and the shares were also good. I picked up on the person next to me raising their hands when they asked newcomers and visitors to identify themselves, gave him a Welcome Pack and made sure some AAs would look after him before departing 9.15 noticed a missed call (no number) shortly after got a call - it was the girl from the bookkeeping course I game my number to regarding help with homework. Almost fell off my bike in a failed gear change, fixed the bike once off phone. 9.30 almost home she called again 9.35 home, start food prep 10.27 finished specific chunk of homework (whilst helping her identified a mistake in mine so I genuinely got a tangible benefit from this), off phone 10.30 comp on, entry, more food - moving on from mung beans and potatos to papads, popcorn, matzo, dates and nuts 11.20 teeth, stats, notes. Food 10pm-11.20pm: 524 calories and 350 grams (150 kcal/100g). 11.43 MSE 0.06 book classes 0.09 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=783
Shopping: 199p brazil-nuts(400g) £1 peaches 50p iceberg. £3.49
Veg: 13.6% [289kcal, 1502g] summer-squash-raw76 pepper-orange-raw56 chard-raw44 carrot-raw34 romaine-lettuce24 onion-raw15 pak-choi14 runner-beans-raw10 raddish8 fennel-raw7
Legumes: 24.6% [522kcal, 434g] mungbeans-boiled256 cannellini-beans-boiled-js92 pappadum-fudco-punjabi31 pappadum-lijjat-red-chilli31 pappadum-natco-jeera30 pappadum-ruby-Madras30 pappadum-lijjat-garlic22 pappadum-fudco-black-pepper22 pappadum-Niru8
Fruit: 31.8% [676kcal, 1768g] apple417 peaches148 raspberries97 raisin-mix10 dates-chopped-neals-yard4
Starchy: 13.6% [288kcal, 209g] potato--microwaved-halfOfRawWeight288
Nuts: 3.7% [78kcal, 13g] brazil-nut-HB47 cashew-raw-ndat19 peanuts-salted9 cocoa-powder4
Grain: 10.4% [221kcal, 59g] popcorn-Natco103 flour-wholemeal-chapati-EastEnd80 cornmeal-whole-grain-yellow35 spice-mix-mexican-fajitas-discovery3
Animals: 0.4% [9kcal, 2g] banana-flavour-whey-powder9
Rubbish: 1.9% [41kcal, 14g] matzos-rakusens40 nescafe-instant2
Totals: [4001g] 2125, 89.8g protein (16.9%), 19.2g fat (8.1%), 398.1g carb (74.9%), 3.23g saturated fat, 84.16g fibre, 1.54g sodium, 9,722mg potassium. 50 is 2.4%
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Nir
Senior Administrator
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Posted: 22 October 2009 09:24 pm |
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Wednesday 21-10-09
8.00 up (3 interrupts - no more than 2.5 hours rest at one time - a reflection on my 4kg day (and plenty of drink) rather than the size of my last meal, I'm sure) 8.08 2nd or 3rd time I have to restart router in a 24-hour period so for 'idle time' previously box said 5 - cleared the box (it now says 0) let's see if that makes a difference. If not, there's a "dial on demand" checkbox to try out 8.11 weighing at 51.0kg (after a 16 day period consistently weighing in the 51.5kg-52.5kg range - so I know it is just a blip and it probably ties in with the unhelpful sleep pattern!) 8.16 frequent urination is something of a lag - a rather dry mouth reminds me to have a morning drink 8.35 3-way isocaloric experiment: 28.7 calories of yellow split-peas(use fingers, 4min), popcorn(5.5min) and cocoa-bran-oatmeal(teaspoon, 1min), simultaneously online, popcorn the clear winner 8.54 a bit late to be making a smoothie 9.01 eat dress
9.16 cycle to gym (a bit last minute!), MP3 was Body Combat 41, was afraid I'll find Body Step tedious but it was fine, on way out felt weak and MP3 was misc. blogs. Cycled over to bank and discovered it has moved (about 200 yards away) the new branch has a 'futuristic layout' - a member of staff showed me how to use the cash deposit machine to avoid queueing - my previous reservation has always been that staff would be counting my money at a later time - this new machine counts your money (if you disagree with the count you can have your bundle back). Had to go next door to HSBC to use their machine which changes notes to rolls-of-coins. Kelly not visible in her workplace
11.14 home, MP3 off 11.24 isocaloric popcorn vs papad - popcorn wins 11.27 rebooting router is beginning to get annoying, ticked 'dial on demand' in case it is going to make any difference) 11.33 on the plus side, a broadband speed test rates my downlaod speed as 5052kbps (faster than with the old modem), online catch-up 11.48 jimmy smith, assemble salad 11.57 entry, eat salad, fast-forward jimmy (10 second increments) 12.15 cost-of-social-care , veg prep 12.50 jimmy 12.57 internet problems (can't even use 192.168.2.1 to log onto web interface of router), reboot router, maybe that's why the previous owner returned this unit! 1.03 peach, apple, potato, marrowfat 1.19 760 calories, fitcast 1.32 take break from audio - comp off, though didn't let go of food - spending 50 calories on tortillas reminding myself of the merits of the dry-fried (at gas mark 4) texture, taking advantage of the heat I also dry-fried those tiny papad fragments that won't work in microwave 2.01 Rob invited me out just as I was planning a smoothie so made that 2.11 eat smoothie, dress, pack book
2.26 cycle to Whetherspoons 2.37 sit with Rob - some silent reading as Rob and I catch up with our respective books, some chat, later Tracy (who I have not met before) and Verity provided some company 5.23 briefly swung by college computers at 'uni centre' where I failed to print a voucher because it required installation of some printer-related software that I didn't have permission to so I lost out on a loaf of bread (or possibly money-off equivalent).
5.45 home, found allotment chard and beetroot - and a head of celery entry and last-minute heavy eating including fruit, beetroot and lentils. By 6.45pm, 1431 calories and 3436 grams (42 kcal/100g).
6.51 left it a bit late to cycle over to gym 7.00 unexpectedly found myself on stage - with the older choreography I only 'sort-of' know so I relied on Angela for the vocal pre-cues had such a great workout I was sweating through my eyes have not had that for a while, felt fantastic, I still feel like a greatful participant who is getting a rare chance to stand on stage, not a jaded instructor whose done this far too many times, made me think about Saffron saying that a lot of instructors are dreading the stage at our gym because of the backstubbing from members with very high expectations and the reputation that our gym is getting (and indeed the detour I took in March, April and May as I was temporarily being put off from persuing my instructing dream)
8.00 briefly bumped into Kelly 8.15 great AA meeting. lots of new people making first shares (most migrating from London rather than being new to fellowship) my 'system' apparently is that if they tell me to 'keep shares to alcohol topics' then I don't donate so I paid yesterday but not today
9.50 home, notes, The girl from bookkeeping won't need my help tonight as she's too tired to engage with her homework. I think Nash has become too busy to speak with me, can't help but wonder if he's found his way to the diary and got offended or some such unintended consequence as he's been a bit cold for a week or so. 9.57 food 10.07 notes 10.23 Nash called, continued eating (indecisevely - not drawn to anything in particular) 0.25 stats, teeth 0.30 blogs 0.40 Nash gave me some alternate DNS numbers to try 62.24.199.13 62.24.199.23 62.24.128.17 62.24.128.18 0.52 off phone, comp off
Food 10pm-0.17am: 694 calories and 344 grams (202 kcal/100g). Couldn't decide what to eat - somewhat unusual for me!
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=784
Veg: 14.7% [313kcal, 1168g] beetroot-boiled72 marrowfat-peas62 summer-squash-raw43 carrot-raw36 chard-raw35 broccoli-tenderstem-raw31 pak-choi13 runner-beans-raw9 fennel-raw9 celery-raw3
Legumes: 22.5% [478kcal, 410g] chick-peas-boiled108 yellow-split-peas-js99 mungbeans-boiled87 lentil-cooked-js81 pappadum-fudco-black-pepper31 pappadum-lijjat-garlic23 pappadum-lijjat-red-chilli19 pappadum-ruby-Madras12 pappadum-natco-jeera11 pappadum-fudco-punjabi6
Fruit: 35.8% [760kcal, 2016g] peaches338 apple264 raspberries95 dates-chopped-neals-yard44 dates-dried-neals-yard19
Starchy: 4.0% [85kcal, 61g] potato--microwaved-halfOfRawWeight85
Nuts: 6.1% [129kcal, 22g] brazil-nut-HB47 peanuts-salted30 sunflower-seed-hulled-Hb25 peanuts-redskin-raw19 cocoa-powder8
Grain: 12.5% [266kcal, 74g] popcorn-Natco89 Swiss-style-muesli-Value64 oat-scottish-rolled56 flour-wholemeal-chapati-EastEnd48 bran-natural10
Animals: 0.5% [11kcal, 3g] banana-flavour-whey-powder11
Rubbish: 4.0% [84kcal, 25g] matzos-rakusens82 nescafe-instant2
Totals: [3780g] 2125, 97.3g protein (18.3%), 25.0g fat (10.6%), 377.8g carb (71.1%), 3.93g saturated fat, 84.95g fibre, 1.35g sodium, 9,138mg potassium. 95 is 4.5%
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Nir
Senior Administrator
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Posted: 24 October 2009 02:07 pm |
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Thursday 22-10-09
6.18 up (2 interrupts) loo 51.5kg food - peach beetroot chard-raspberry smoothie 6.42 eat pack dress 6.53 cycle to gym 7.03 warmup in progress as I arrive for Pump - 14 of us (best numbers since 7am pump started) Hannah covering for Angela, has already started tinkering with choreography e.g. for squat track, dropped both Lunges and Shoulders in order to fit in both abs and stretch (and afford generous breaks between tracks) 7.50 chat to Saffron by the 'sideways' cardio machines 8.25 loo 8.30 cycle to college 8.50 renew library book 9.00 counselling (counsellor staying on till Christmas break to provide some continuinty - about 6 sessions remaining, next one in 2 weeks) 9.50 'chill' with a hot water 10.04 cycle home
10.24 home,eat, get ready 10.40 entry, reboot router 10.46 peach 10.57 tell dad I'm ready 11.02 go downstairs to wait for him 11.07 he finally shows up 11.17 at allotment, picked 5 boxes of raspberries
1.16 back 1.18 drain soaked chick peas, heat on 1.24 boil point, apple 1.28 notes, online 1.50 simmer, notes 2.02 invited out by Rob, make smoothie 2.14 eat it 2.23 swede, CPH, loo 2.38 out
2.47 arrived at Whetherspoons - joined Rob and Tim, Tim provided some jelly beans (took 4 - later on wished I only took one or two, these were twice the size of 'gourment' beans and tastewise less interesting) 325 Tim went back to work, in between talking to Rob managed a chapter of my book 5.35 Tim returned 6.05 cycled away
6.16 home, ate (intial focus on swede, chick peas and potatos), called Nash. By 8.05pm, 1,509 calories and 3,283 grams (46 kcal/100g). 8.20 stored allotment veg, some veg prep for tomorrow 8.55 Nash off to salsa (off phone), notes, online - emails, CPH, upload diary 9.41 blogs=40, comp off, rest, read, eat 10.37 comp on, entry 10.45 tandoori-flour dough, dry-fry 11.46 MP3 audio 11.53 stats 11.56 nash call back, teeth 0.08 comp off, loo, shave, weigh/pack tomorrow's lunch 0.24 read 0.41 eyes giving up - lights out, off phone
Food 8.08pm-11.55pm: 591 calories and 236 grams (250 kcal/100g). At some point in the evening I decided to change calories back down to 2100. I still expect a gain of approximately 1lb/month at this level. A 25-calorie change is rather minor - gains or loses 1lb in 140 days
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=785
Veg: 11.8% [248kcal, 968g] beetroot-boiled99 broccoli-tenderstem-raw52 chard-raw48 summer-squash-raw24 romaine-lettuce13 fennel-raw12
Legumes: 19.4% [408kcal, 317g] chick-peas-boiled333 pappadum-fudco-black-pepper17 pappadum-fudco-punjabi15 pappadum-lijjat-garlic14 pappadum-natco-jeera13 pappadum-ruby-Madras11 pappadum-lijjat-red-chilli4
Fruit: 20.5% [431kcal, 1252g] peaches234 raspberries102 apple54 dates-chopped-neals-yard21 dates-dried-neals-yard19
Starchy: 21.5% [452kcal, 836g] potato--microwaved-halfOfRawWeight391 swede-boiled61
Nuts: 2.4% [50kcal, 8g] peanuts-salted37 brazil-nut-HB11 cocoa-powder2
Grain: 18.6% [392kcal, 105g] flour-wholemeal-chapati-EastEnd200 popcorn-Natco107 Swiss-style-muesli-Value43 cornmeal-natco31 spice-mix-mexican-fajitas-discovery7 bran-natural4
Animals: 0.5% [10kcal, 3g] banana-flavour-whey-powder10
Rubbish: 5.2% [109kcal, 30g] matzos-rakusens80 jellybean-JELLYBELLY29 nescafe-instant0
Totals: [3519g] 2100, 89.0g protein (16.9%), 20.7g fat (8.9%), 389.4g carb (74.2%), 2.30g saturated fat, 73.29g fibre, 1.66g sodium, 9,793mg potassium. 119 is 5.7%
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Nir
Senior Administrator
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Posted: 24 October 2009 02:51 pm |
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Friday 23-10-09
7.15 up (1 interrupt), loo, 52.0kg, make smoothie 7.28 eat it, dress 7.53 cycle to college
8.09 at college head straight for cafeteria, hopes of instant drink dashed as not yet serving anything, resume breakfast, get out book and read 8.34 drink is DIY coffee with a coffee sachet (oiginally from IKEA), my own plastic mug and sweetners (hot water is free if you provide own cup) 8.45 Jeff arrives mentioning a study date he had - I suggest IKEA on weekdays as a suitable venue, he has an IKEA 'family card' but didn't realise that it entitles him to drinks, I show him my OA coin and he mentions some relevant traits 9.10 in the classroom 9.15 key elements of the session - review of 3-column cashbook homework, petty cash imprest system, writing cheques, producing statements for debtors. In the break I have a coffee and some of Jeff's Crunchie bar. Demi skipped breakfast - part of her diet, provisionally have study date with her in IKEA next friday morning (to be confirmed) 12.00 out of classroom, a third coffee (managing to stretch one sachet to 3 drinks), more salad, notes 12.18 homework - cheques 12.25 Rob arrives 12.46 homework - balance sales ledger and produce statements 1.15 homework done 1.29 part from Rob - cycle away
1.46 arrive at Whetherspoons, find vacant set of sofas and sit down, briefly nodded off several times 2.25 joined by Rob and Tim - the bus Rob hoped for was early, late or missing he waited 35 minutes before getting one, I continued to read 'in the background' 3.05 Tim leaves, Graham (from Rob's local pub) appears 3.24 tired, cycle home
3.38 home, find gifts left by mum (orange peppers, tomatos, mushrooms) 3.50 soak split-peas, eat 4.00 mum calls about coupons 4.03 make smoothie, chop potato 4.15 eat 4.24 notes 4.29 rest 4.37 isocaloric cornmeal (1:25) vs chopped dates (1:40) - marginal win for dates 4.47 rest 5.00 nap 5.46 up, loo, potato 5.57 veg prep 6.11 potato 6.17 veg prep 7.06 get dressed, comp on, notes 7.22 pot, reload mp3, dress 7.35 entry 7.49 teeth, loo 7.51 cycle to AA. By 7.50pm, 1,236 calories and 2,320 grams (53 kcal/100g). At this point somewhat lighter than previous days - no doubt both due to less time spent eating and low fruit stock.
8.00 AA meeting featured a reading from Step 4 about the role of fear and the fear inventory, a visitor brought down by an AA member shared twice and it was grating when he was doing unusual things like recommending non-program literature, someone else (migrating from London meetings) was last to share and chose to share at length, extending the meeting about 10 minutes. I shared despite one of those 'keep it to alcohol' warnings - talked about the fear of failing the course that drove me to put some effort between sessions into it and how I'm not quite sure what my life would look like without fear featuring on ocassion and having a positive impact 9.15 texted Nash who is busy on a call.
9.23 home, notes 9.26 undress, look at City&Guilds website relating to bookkeeping qualification http://www.cityandguilds.com/23267.html and downloadable documents 22.25 loo, snacking, entry 11.43 stats, teeth, todo 11.50 sample paper 11.57 update challenge table 0.12 eBay 0.16 sample paper 0.26 emails, CPH 0.35 sample paper 0.46 loo, 52.5kg 0.54 comp off
Food 10.30pm-11.44pm: 864 calories and 317 grams (273 kcal/100g). Surprising myself by still ocassionally struggling to think of 'what to eat next'.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=786
Veg: 12.5% [263kcal, 1326g] summer-squash-raw47 chard-raw46 tomato43 pepper-orange-raw39 broccoli-tenderstem-raw38 runner-beans-raw24 cabbage-raw13 iceberg-lettuce8 spring-onion5
Legumes: 24.5% [515kcal, 426g] chick-peas-boiled232 yellow-split-peas-js99 mungbeans-boiled86 pappadum-lijjat-red-chilli27 pappadum-lijjat-garlic17 pappadum-fudco-punjabi15 pappadum-ruby-Madras15 pappadum-natco-jeera13 pappadum-fudco-black-pepper11
Fruit: 10.0% [210kcal, 443g] raspberries100 dates-chopped-neals-yard74 dates-dried-neals-yard36
Starchy: 15.8% [332kcal, 240g] potato--microwaved-halfOfRawWeight332
Nuts: 7.1% [149kcal, 26g] brazil-nut-HB55 peanuts-salted29 sunflower-seed-hulled-Hb27 peanuts-redskin-raw21 linseed9 cocoa-powder8
Grain: 20.4% [429kcal, 119g] popcorn-Natco208 cornmeal-whole-grain-yellow109 Swiss-style-muesli-Value61 oat-scottish-rolled42 bran-natural9
Animals: 0.5% [10kcal, 3g] banana-flavour-whey-powder10
Rubbish: 9.2% [192kcal, 55g] matzos-rakusens156 crunchie-cadbury33 nescafe-instant4
Totals: [2637g] 2100, 95.4g protein (18.2%), 32.9g fat (14.1%), 355.6g carb (67.7%), 5.91g saturated fat, 72.88g fibre, 1.57g sodium, 8,415mg potassium. 202 is 9.6%
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Nir
Senior Administrator
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Posted: 25 October 2009 11:28 am |
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Saturday 24-10-09
6.55 up (1 interrupt) 6.57 split-peas: heat on, dvd on 7.01 boil, scum, loo, papads 7.25 simmer, taste, post challenge weight 7.31 weigh salad, make smoothie, chop potato 7.47 eat smoothie 8.05 heat off, teeth 8.10 cycle to gym
8.22 long shower and relaxing sauna 9.05 combat, Angela on microphone but tapering off for Marathon, she taught new tracks 1-3 for first time then switched to her old mix - quite enjoyable 10.05 pump (again she used lighter and sometimes no weights), well attended, Nina present 11.05 sauna/jacussi with Nina and Jerry 12.02 cycle to Waitrose, unusually saw someone else playing the voucher game - she presented 5 coupons (I could see at least 2 were for 50p) and ended up paying 77p so she was taking the piss in a far more major way than me (I used one 50p to reduce the total from 130p to 80p so my discount was less than 50%). That was my last coupon. 12.16 cycled home in rain.
12.24 home, unpacked 12.35 add cocoa and sweetner to help salad go down, decide split-peas cooked this morning not soft again - try to simmer some more 12.37 comp on, notes 12.43 reboot router, Metcheck says rain at 4pm but not 7pm (AA outing in doubt) 12.47 snacking 12.58 podcasts 1.11 onion/CPH 1.16 groggs, CPH 1.27 loo 1.31 online 2.10 water evaporated and split-peas burnt and stuck to pan - marrowfat peas all over again arghhh! 2.22 burnt at the bottom but still not soft so heat on again, I want to figure this out! asked mum - on the one hand she thinks I'm ruining pulses by pouring boiling water on them rather than boiling them in cold water, on the other hand apparently yellow split peas 'take two hours' and if my simmering boils off the water and/or rattles the pan's lid then the temperature might be too high 2.30 chop potatos 2.36 entry 2.50 reboot router, online 3.02 reboot computer, make smoothie 3.12 online, eat 3.17 nash - his mum cuts cooking time of chana dal etc by using a pressure cooker! 4.10 off phone, online 4.13 potato, online 4.31 reboot required, loo 4.39 entry 4.42 sample paper 5.02 comp off, nap 5.30 up (split-peas still not soft enough!) 5.36 comp on, entry, eat 5.44 sample paper 5.58 blogs 6.26 pot 7.00 heat off 7.15 cycle to AA - wind not as bad as it sounded, MP3 = MSE. By 7.10pm, 1,402 calories and 2,343 grams (60 kcal/100g).
7.38 arrived late, enjoyed chair, shares seemed thin on ground it seemed as though we were finishing early but it was after 8.30pm when meeting finished, I was last to share (about the voice that tells me I'd be better off staying at home rather than go and do this workout or attend that meeting) 8.35 cycle home, MP3 = moneybox podcast
9.01 home, comp on, planned to watch 'peep show' but channel4 website down, started snacking. settle in 9.19 notes 9.23 make a list of candidate foods for last meal: (legumes,potatos) dates raisins papads muesli weetabix cornmeal porridge oatmeal-coockie-dough popcorn matzo dough-tortilla dough-coockie flax redskin sunflower salted-peanuts brazil 9.32 microwaved cocoa-dough (thick cookie-wide pieces don't work - best to roll out thin) 10.00 other food 11.00 stats 11.05 teeth, loo 11.08 sample paper 11.31 comp off
Food 9.10pm-11pm: 698 calories and 232 grams (301 kcal/100g).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=787
Veg: 9.1% [191kcal, 1111g] chard-raw47 carrot-raw34 summer-squash-raw26 runner-beans-raw23 mushroom-common-raw13 raddish13 romaine-lettuce11 tomato11 celery-raw8 spring-greens-cabbage-boiled5 pak-choi1
Legumes: 26.0% [546kcal, 473g] yellow-split-peas-js263 chick-peas-boiled108 mungbeans-boiled87 pappadum-ruby-Madras21 pappadum-lijjat-red-chilli17 pappadum-lijjat-garlic14 pappadum-fudco-black-pepper14 pappadum-natco-jeera13 pappadum-fudco-punjabi9
Fruit: 9.0% [189kcal, 433g] raspberries100 dates-dried-neals-yard45 dates-chopped-neals-yard24 raisin-mix21
Starchy: 26.2% [550kcal, 399g] potato--microwaved-halfOfRawWeight550
Nuts: 6.7% [141kcal, 26g] peanuts-salted41 brazil-nut-HB38 sunflower-seed-hulled-Hb25 cocoa-powder22 peanuts-redskin-raw15
Grain: 19.0% [398kcal, 111g] popcorn-Natco126 flour-wholemeal-chapati-EastEnd90 oat-scottish-rolled65 Muesli-value53 Wholewheat-biscuits30 cornmeal-whole-grain-yellow20 bran-flakes-all-bran-kellogs7 bran-natural6
Animals: 0.5% [10kcal, 3g] banana-flavour-whey-powder10
Rubbish: 3.5% [73kcal, 20g] matzos-rakusens73
Totals: [2575g] 2100, 96.3g protein (18.3%), 27.0g fat (11.6%), 368.0g carb (70.1%), 5.06g saturated fat, 76.98g fibre, 1.72g sodium, 9,285mg potassium. 83 is 4.0%
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Nir
Senior Administrator
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Posted: 26 October 2009 10:10 am |
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Sunday 25-10-09
8.55 up, loo, analysis: (2 interrupts - first gap 1:23 second and third gaps 4:10 and 4:16 - yesterday was a relatively light day, last drink at 3.20pm so presumably the 0.36am interruption may have related to digestion of the 232g from the last meal and not the pre-7.10pm food wheras the 4.46am interruption is presumably the unavoidable accumulation of urine over time) 8.10 the computer clock says 8.10 - this tends to be how I find out that the clocks have changed (from BST to GMT or UTC), in this case they've move back an hour so today is one hour longer and for any given hour (8am for example) there will be more light than before, which might hopefully make waking up early easier. My schedule calls for 6am starts on Tuesdays (gym) and Thursdays (gym), 7am starts on Fridays (college) and Saturdays (gym), 8am start on Wednesdays (gym) and lazy lay-ins on Sundays and Mondays. Resynched time on computer, microwave oven and 2 mobile phones. 8.18 sometimes I look at my 'todo' list and just don't want to do certain things - either lazy or prioritise other things (commonly in the evening the 'task' of 'finishing' my calories whilst 'ensuring' variety suddenly becomes important). according to my list I've been due to archive text messages for 2 days now 8.28 51.0kg (i.e. dehydrated), soup 8.32 texts 8.40 called Nash 9.10 channel4 is working for Nash so restarted Internet Explorer and suddenly works for me too! 9.15 CPH digest 9.22 off phone, peep show, online 9.40 load MP3 9.46 no reply from Dad - I forgot he goes to gym on sundays (confirmed by mum) 9.48 resume peep show 9.58 program over 10.00 shave, drink, contact with mum & dad 10.10 veg 10.14 network connections - explicitly set to use openDNS servers 208.67.222.222 208.67.220.220 10.22 blogs tts, upload diary, entry 10.32 soak 375g marrowfat, prep boxes, make smoothie 10.50 eat it, get dressed 11.05 dad says pickup "in 10", potato, summer 11.18 dad is coming 11.21 out - had to wait less than a minute for dad 11.40 started picking raspberries 11.50 audio (MoneyBox podcasts) as well, argument with a stressed dad about an apple, picked a total of 7 boxes of raspberries, eventually had enough and requested a lift home 2.20 going via parent's house to get previously-picked fennel mum didn't have time for, also picked up whole-wheat tortillas mum got at car boot sale earlier (quantity approaching 4kg at a price close to that of the ingredients - saving on the price of cooking power and importantly my own time - means I probably won't be making my own dough for a while unless I fancy a change (or one of my spicy or sweet home-made efforts - or a cookie) 2.37 home, shopping in, try the 'Old El Paso' 'wholewheat tortillas' (that's what they 're called but only 18% of the flour mix is actually wholewheat, the first ingredient is non-whole wheat), put AAA batteries on charge, make drink, wash mud stuck to plimsoals, moneybox, notes 3.01 venuto, potato, unpack food, cook swede + butternut 3.34 notes, entry - with roughly an hour before my workout only made one smoothie today and calories just 550 barely over 525 which would be a quarter of my daily calories 3.51 apple 4.01 comp off, food 4.07 rest 4.21 mum called - spoke about tortillas 4.33 make smoothie 4.44 eat it 4.59 get dressed 5.10 cycle to gym (MP3 on). By 5.10pm, 888 calories and 2,282 grams (39 kcal/100g).
5.20 loo 5.27 studio - Nina arrived before me and set me up (left of centre - I'm usually there before her and bag the spot under the air conditioning but not today), sat and listened to a conversation - heard Emma say she's not impressed with Body Combat 41 because there are no songs to sing along to, body step with jason followed by sauna, cycle home (MP3 = moneybox)
7.18 home, settle 7.24 comp on, notes 7.30 internet issues (DNS) reboot router, browse http://www.geocities.com/btslyrics/Combat/Combat41/combat41.htm 7.50 reboot required, snack, put marrowfats in cold water 8.04 boil point, scum 8.07 notes, entry, reviewed this month's weights and increased calories back up to 2125 8.20 popcorn 8.24 simmer, allotment produce: welsh onion 9.05 audio = OA 9.30 call back from Nash, papads 9.43 off phone, muesli 9.46 classify blogs
MONEY martin
? groggs
DIET dietblog dietforum ediet lcv spark
MEDIA acol
NUTRI proof diva nd mcd soulveg susan erin
HEALTH harv nhs
COMEDY onion sfry richard mash
SCIENCE pog mattcr badsci tier fightage
FITNESS finn tom skwigg lyle leigh pn naked
12STEP sponsors traditions bigbook
after all of that decided to simply focus on the largest MP3s which are typically one-offs.
10.01 entry 10.08 marrowfat peas heat off, fruit/nuts 10.16 full-time eating 11.14 stats, teeth. Food 7.22pm-11.15pm: 1237 calories and 350 grams (353 kcal/100g). 11.23 texts 11.29 radio4 links 11.39 blogs=18, audio=combat 11.56 blogs=0, loo 11.59 comp off
7-day food shopping totals: 0.45 + 3.49 + 0 + 0 + 0 + 0 + 0 = £3.94
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=788
Veg: 6.0% [128kcal, 758g] chard-raw47 summer-squash-raw43 fennel-raw12 marrowfat-peas9 mushroom-common-raw9 iceberg-lettuce8
Legumes: 5.0% [106kcal, 63g] yellow-split-peas-js44 pappadum-fudco-punjabi16 pappadum-lijjat-garlic14 pappadum-ruby-Madras14 pappadum-natco-jeera12 pappadum-fudco-black-pepper6
Fruit: 20.7% [440kcal, 907g] apple206 raspberries100 dates-dried-neals-yard100 raisin-mix18 dates-chopped-neals-yard16
Starchy: 13.7% [291kcal, 605g] potato--microwaved-halfOfRawWeight144 butternut-squash-boiled129 swede-boiled19
Nuts: 14.1% [300kcal, 52g] brazil-nut-HB91 peanuts-salted85 sunflower-seed-hulled-Hb56 peanuts-redskin-raw39 cocoa-powder20 linseed9
Grain: 37.3% [792kcal, 228g] oldElPaso-wholewheat-tortilla373 popcorn-Natco197 oat-scottish-rolled101 Muesli-value65 cornmeal-whole-grain-yellow40 bran-natural16
Animals: 0.5% [10kcal, 3g] banana-flavour-whey-powder10
Rubbish: 2.7% [58kcal, 16g] matzos-rakusens58
Totals: [2632g] 2125, 72.9g protein (13.7%), 51.3g fat (21.7%), 342.9g carb (64.6%), 6.85g saturated fat, 56.75g fibre, 1.07g sodium, 6,497mg potassium. 68 is 3.2%
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Nir
Senior Administrator
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Posted: 27 October 2009 05:36 pm |
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Monday 26-10-09
7.50 up (interrupt 4.15am) loo catheters 51.5kg 8.07 soup with matzo, portion marrowfat peas into bags to see if moisture and weight are better retained hopefully won't stick to bags and bags won't stick to each other, managed to cram 6 x 100g bags into a tupperware container definitely more compact than with individual tupperware boxes, had more soup, soaked 347g of red lentils (according to container apparently only require 1 hour of soaking!), remembered I still have swede and butternut squash from yesterday and set those wheels in motion 8.53 comp on, revive internet 8.58 someone was compelled to comment "instructor soooo thin..." on one of my YouTube videos (in unrelated events I was relieved I only gained approx 0.5lb in the last 30 days and reversed the earlier change from 2125 to 2100 so am back on 2125 again, ideally I want to gain 0.75lb-1.0lb a month) 9.02 first time in ages that an email about a free film offer turns out not to be fully booked already just my luck I'm doing Body Combat so will not attend 9.03 CPH digest, upload diary 9.20 update challenge 9.37 blogs 9.43 swede, drink 9.54 reload MP3 10.02 fitcast 10.17 loo, drink 10.23 sample paper, browse Moodle 11.11 online catch-up, drink 11.20 tortilla, salad 11.29 lentils - heat on 11.34 make smoothie 11.40 boil point, today program 11.48 eat smoothie, update list of produce-in-stock (sorted by calorie density, currently 16 elements) it doesn't _feel_ as though I've got quantity or variety and yet objectively I think 16 things is good going
celery
fennel
iceberg
pak-choi
summer-squash
romaine
runner-beans
chard
spring-greens
raspberries
cabbage
broccoli
onion
carrot
marrowfat-peas
potatos
12.00 simmer lentils, taste, loo 12.07 audio = 'fuzzy thinking', potato prep, how varied has this morning's diet been so far? answer is also 16:
marrowfat-peas carrot chard raddish leek raspberries butternut-squash swede
dates pappadum-black-pepper pappadum-red-chilli pappadum-Madra cocoa-powder wholewheat-tortilla whey-powder matzos
12.19 eat 12.25 notes 12.29 506 calories to this point - which are the 'biggest offenders'?
marrowfat-peas 95
potato 71
butternut-squash 60
oldElPaso-wholewheat-tortilla 49
raspberries 48
swede 36
carrot 32
papad 26
(3 foods contribute 45% of total calories, 5 foods = 64%, 8 foods = 82%)
12.39 comp off 12.50 taste lentils, heat off, rest 1.40 up, drain lentils, break tortilla, reheat 1.47 eat 1.52 comp on, chase router that still hasn't arrived 2.10 it turns out I never transcribed track 10 so start on that 2.30 refrigerate lentils, soup, loo, cocoa-summer 2.44 eat 2.53 continue track 10 3.11 snacks 3.20 entry, track 8, youtube versions for track 3 3.50 mum came with letters, chop potatos - it seems the larger the cubes the longer the required cooking time (does that make sense? it suggests longer to cook the entire potato uncut and less time if it was ground to the consistency of a powder), cocoa-potato for first time in a while, also a raspberry-broccoli-fennel-whey smoothie 4.26 eat smoothie (I know I would have enjoyed apple-raspberry better, but I don't have apples what can you do) 4.26 eat, teeth, track 8 script 5.03 comp off, rest 5.20 get ready, loo, dresss 5.43 cycle to gym. By 4.30pm, 1,234 calories and 2,167 grams (57 kcal/100g).
5.50 wait for class 6.00 Shey was filming herself so no chance of being on stage, well attended (32? 33?)
7.14 home 7.15 online catch-up 7.41 lentil - portions in bags 8.05 notes 8.07 snacking/sampling 9.12 online 9.32 food 10.00 stats, teeth, loo. Food 8.09pm-10pm: 891 calories and 290 grams (307 kcal/100g). 10.06 continue audio, lights off 10.21 audio off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=789
Veg: 11.3% [241kcal, 840g] marrowfat-peas95 broccoli-tenderstem-raw35 carrot-raw32 summer-squash-raw27 chard-raw25 raddish11 fennel-raw9 leek-baby-raw6
Legumes: 14.1% [299kcal, 237g] lentil-cooked-js175 pappadum-ruby-Madras40 pappadum-fudco-black-pepper27 pappadum-lijjat-red-chilli23 pappadum-fudco-punjabi13 pappadum-lijjat-garlic13 pappadum-natco-jeera9
Fruit: 11.9% [252kcal, 446g] raspberries97 dates-dried-neals-yard92 dates-chopped-neals-yard53 raisin-mix11
Starchy: 17.6% [374kcal, 681g] potato--microwaved-halfOfRawWeight278 butternut-squash-boiled60 swede-boiled36
Nuts: 7.6% [161kcal, 28g] brazil-nut-HB49 peanuts-salted47 peanuts-redskin-raw33 cocoa-powder16 sunflower-seed-hulled-Hb16
Grain: 33.6% [713kcal, 202g] popcorn-Natco320 oldElPaso-wholewheat-tortilla220 oat-scottish-rolled93 Muesli-value36 cornmeal-whole-grain-yellow26 bran-natural15 spice-mix-mexican-fajitas-discovery1
Animals: 0.5% [10kcal, 3g] banana-flavour-whey-powder10
Rubbish: 3.6% [76kcal, 20g] matzos-rakusens76
Totals: [2457g] 2125, 90.5g protein (17.0%), 36.3g fat (15.4%), 359.0g carb (67.6%), 5.21g saturated fat, 67.50g fibre, 1.19g sodium, 7,480mg potassium. 86 is 4.0%
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Nir
Senior Administrator
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Posted: 28 October 2009 01:26 pm |
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Tuesday 27-10-09
Another 'stormy' day in my battle with audio. I used it at home during my hour after the gym, almost all the time at the allotment and then at home (when not speaking to Nash or napping) and on my way to AA. As is sometimes the case AA both put a physical time gap and re-centred me so I obsessed less about it and didn't use it on my way home or in the late evening but I know this is a transient thing!
6.20 up (interrupts 1.05 (stayed up for an hour including reading book for 40 minutes), 5.18), loo, 52.0kg, drink, comp on but no audio 6.26 make smoothie, weigh salad, cocoa-runner 6.38 eat, entry 6.54 pack dress teeth 7.03 cycled to gym (MP3 on).
7.14 arrived at gym, set up in studio, went online until Saffron arrived; Combat practice with saffron. set up for pump and chat - apparently Sam (covering for Jo last Friday) did freestyle step shame I missed it but was on my bookkeeping course 9.00 had my breakfast whilst browsing CPH on a gym terminal 9.30 body pump was bored so tried to challenge that energy into my workout, Jo pointed out that I was leaning back on clean-and-press need to pay more attention to that, as ever she's also moaning about people tidying up mid-class (I don't know if the other instructors feel as passionately about this matter as she does but if they are, they're not letting on) 10.30 cycle back home (MP3 on) - as was about to enter my building mum shouted - a 'chance' encounter with mum and dad as they were returning to the car (mum uses my parking pass - so I guess less of a chance happening) mum offerred to sell on some brussel sprouts - it was a reasonable deal
10.52 home, continued eating salad, reloaded MP3 player, cooked brussel sprouts and potato 11.46 called dad to say I'm ready to be picked up then paniced when I realised I have yet to change so quickly did that 11.50 out, actually had a couple of minutes to wait for dad 12.02 arrived at allotment 1.40 got stung by a bee! 2.19 stopped picking once I got to 4 boxes - slim pickings today season's days are numbered, got some swede and butternut squashes as well (first time for me picking swede and I picked some small ones unfortunately - having said that they're probably no longer growing) 2.40 left allotment driving via mum's - she donated some older apples from her fridge and passed on the router I purchased on eBay last Tuesday which finally arrived today
2.56 home, Nash called 3.04 unpacked and connected my new router, used 'reset' button, configured with my ISP's log-in credentials and put a password on the wireless network, packed the router I purchased last week in its box 3.30 a bit more honesty with my butternut squash, still over-cook it but weigh it when moderately cooked (when heavier) 3.50 Nash goes for a nap - I start on audio again 4.11 notes 4.15 cook swede, chip apple 4.28 entry 4.33 upload diary 4.37 CPH, emails, blogs 5.14 tts, entry, apple 5.25 notes, bill mum 5.41 groggs 5.47 grapes 5.55 shave 6.03 prep summer squash 6.07 raspberries, loo, apple 6.18 comp/audio/lights off 6.42 comp on, look at map for cycle path from Curry superstore to AA meeting, loo, apple 6.56 dress 7.03 called Nash who suggested double-checking Curry's opening hours 7.06 cycled to Curry's (MP3 on). By 7pm, 1,478 calories and 3,368 grams (44 kcal/100g).
7.18 arrived at Curry's, approached Customer Service desk, explained problems with router, answered some questions and a refund was processed onto my card - therefore the only internet-related cost I've encountered over the last 2 weeks is the cost of the eBay-acquired router (£10) which is a result I'm happy with. 7.23 cycled to AA using the route I memorised (MP3 on)
7.38 arrived relatively early at AA and had time for 2 cups of coffee - even read 4 pages of bookkeeping book. Not sure if I've heard the chair before, I certainly wasn't familiar with much of her story, unmanageability jumped out of the story. After the meeting stayed behind to put chairs and tables away. 9.20 cycled home (MP3 off!).
9.38 home, settle down 9.43 comp on, CPH, blogs 10.09 reboot required, entry 10.12 reboot, had half a Twix finger (i.e. 1/4 of the 2-finger Twix), isocaloric popcorn and tortillas for comparison 10.20 lookup Twix on WLR 10.26 eat the rest (total Twix calories = 288 = 13.6% of daily calories = 44.5% of calories in last meal!) 10.35 only 215 calories left - lentils, papad, more popcorn, small apple 10.51 stats 10.57 notes 11.03 teeth, loo, 54.5kg (I guess I won't be getting much sleep tonight thanks to 1229g ~2.7lb of apples and 2 cups of decaff), notes. Food 10.18pm-11pm: 647 calories and 333 grams (194 kcal/100g). Clearly having 'just one' isn't sensible if the one thing is 288 calories so I will not be picking up a Twix bar again - the silver lining is that dinner was just 40 minutes, better than recent days. 11.13 comp off.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=790
Veg: 11.0% [233kcal, 841g] brussel-sprouts-boiled65 marrowfat-peas63 cabbage-raw27 chard-raw26 runner-beans-raw24 pak-choi13 romaine-lettuce12 spring-onion4
Legumes: 12.6% [267kcal, 247g] lentil-cooked-js200 pappadum-lijjat-garlic15 pappadum-fudco-punjabi15 pappadum-ruby-Madras15 pappadum-natco-jeera10 pappadum-fudco-black-pepper7 pappadum-lijjat-red-chilli6
Fruit: 30.4% [646kcal, 1474g] apple553 raspberries49 grapes26 dates-dried-neals-yard18
Starchy: 17.6% [375kcal, 991g] butternut-squash-boiled215 potato--microwaved-halfOfRawWeight121 swede-boiled39
Nuts: 3.8% [81kcal, 21g] cocoa-powder59 brazil-nut-HB22
Grain: 10.8% [229kcal, 64g] oldElPaso-wholewheat-tortilla123 popcorn-Natco105
Animals: 0.2% [5kcal, 1g] banana-flavour-whey-powder5
Rubbish: 13.7% [290kcal, 62g] twix-mars288 nescafe-instant2
Totals: [3701g] 2125, 74.0g protein (13.9%), 35.2g fat (14.9%), 378.0g carb (71.2%), 11.47g saturated fat, 65.11g fibre, 1.29g sodium, 7,431mg potassium. 295 is 13.9%
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Nir
Senior Administrator
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Posted: 29 October 2009 11:17 am |
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Wednesday 28-10-09
8.00 up (4 interruptions: 1.23, 3.06, 4.41, 6.01), loo, 52.0kg (yes, 2.5kg or 5lb lighter than at bedtime) 8.13 make apple-carrot-rasperry smoothie, cocoa-summer-squash, salad 8.29 eat, get ready 8.48 cycle to gym (MP3 off)
8.57 arrive, loo, briefly attempt to read combat transcript, chat to Saffron 9.30 body step - had an effective workout, sweated 10.35 cycle away (no MP3) 10.40 called Nash (who is on holiday), reviewed new Julian Graves deals but nothing jumped at me (a kilo of dates for £1.99 is a possibility)
11.02 home 11.13 read PPPoa vs PPPoe 11.21 speedtest 11.25 http://www.pjls16812.pwp.blueyonder.co.uk/talktalk/index.html swapped over from PPPoE (the factory default for Belikins router) to PPPoA (the recommendation for TalkTalk customers) and upload speed has changed from 56kbps to 600kbps so I'll stick with this for a while. Also changed MTU down to 1400 11.38 wrap up broadband reading 11.45 email 11.51 various online 12.24 upload diary 12.30 call from MK College - my replacement certificate has arrived scheduled to collect it on Monday 12.33 entry 12.40 off phone, MSE 12.52 check derbyshire (pays 3.5% interest) 12.55 digital TV installers (the ones who missed multiple appointments) in the process of rescheduling appointment they hang up on me, oh well 12.58 MSE 1.17 Galit + prep veg + throw away 3 x summer squashes that didn't survive their shelf storage (outside the fridge) 2.01 off phone, blogs=21, Tom Venuto's Orthroexia article (part 2) 2.41 blogs=0, prep veggies, audio = 'stronglifts - 5x5' free e-Book about training for strength (as opposed to training for hypertrophy) 3.33 briefly online, snack up to 892 calories 3.43 audio off 3.47 comp off, more apples 4.11 no more apples, try to read 4.17 rest 4.55 up, snack, continue reading transcript 5.49 smoothie-making break 6.00 continue reading 6.30 popcorn + get ready 6.50 cycle to gym. By 6.35pm,
1,479 calories and 3,093 grams (48 kcal/100g).
7.05 combat - Angela got a PB of 3 hours 50 minutes on Monday's marathon, same tracks as Saturday i.e. new 1-3 and old 4-10, on track 7 suddenly realised I wasn't putting force into it and put some more energy on 7-8, 8.05pm head to Sauna with Nina 9.00 cycle home - MP3 on.
9.12 home (a relief to briefly turn off audio), settle, snack, online, gym satisfaction online survey 9.45 energy-saving lightbulb in living room has gone - replace 9.50 chop potato, notes, online, audio 10.39 Nash calls so audio off 11.28 stats, teeth, loo 11.38 comp off
Food 9.19pm-11.30pm: 646 calories and 298 grams (217 kcal/100g).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=791
Veg: 14.8% [314kcal, 1076g] brussel-sprouts-boiled76 marrowfat-peas66 carrot-raw62 summer-squash-raw48 broccoli-tenderstem-raw21 chard-raw21 romaine-lettuce11 broccoli-boiled10
Legumes: 10.4% [221kcal, 143g] lentil-cooked-js89 pappadum-lijjat-red-chilli27 pappadum-ruby-Madras27 pappadum-fudco-black-pepper26 pappadum-fudco-punjabi22 pappadum-lijjat-garlic20 pappadum-natco-jeera10
Fruit: 40.5% [860kcal, 1915g] apple683 raspberries91 dates-dried-neals-yard36 dates-chopped-neals-yard33 raisin-mix17
Starchy: 6.8% [144kcal, 105g] potato--microwaved-halfOfRawWeight144
Nuts: 4.5% [95kcal, 16g] peanuts-salted44 brazil-nut-HB42 cocoa-powder9
Grain: 22.5% [479kcal, 133g] popcorn-Natco310 oldElPaso-wholewheat-tortilla145 Muesli-value23
Animals: 0.5% [11kcal, 3g] banana-flavour-whey-powder11
Totals: [3391g] 2125, 74.2g protein (14.0%), 28.7g fat (12.2%), 392.4g carb (73.9%), 3.43g saturated fat, 76.44g fibre, 0.96g sodium, 7,301mg potassium. 11 is 0.5%
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Nir
Senior Administrator
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Posted: 30 October 2009 09:19 am |
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Thursday 29-10-09
6.00 up (interrupt: 1.11am) wanted to see Sam's Body Pump performance but even more keen to just get the workout out of the way so instead got ready for Angela's 7am pump - loo, 51.0kg (a kilo lower than recent days - I'll treat it as random freak occurance), food, get ready, silent and peaceful 6.47 cycle to gym.
6.56 I was slightly earlier than usual, Angela slightly late - 9 of us and it was all 'very quiet'. I wasn't really "into" the workout the way I sometimes am so it was good that it was a 45 minute 'express' job, enjoyed chat with Angela afterwards. Then sought out Saffron for a nutter 9.09 cycle home (halfway switching on MP3 player)
9.19 home, comp on, audio, online 11.00 oatmeal, loo 11.10 comp off (11.15 Majhid warns he may visit later) 12.18 up loo food 1.07 comp on, notes, online 1.14 audio, potato 1.24 tomorrow's study date 'cancelled' so I have the option of a morning workout; unpack catheters 2.05 potato 2.16 online 2.20 comp off, read (AAT book) and eat 3.37 online 3.43 summer squash 3.47 it takes approx 6 minutes to obtain, weigh, cook and data-enter samples of the 6 papad flavours (includes time efficiencies of doing things in a batch), other eating 4.14 comp off, rest. 5.48 up. 6.26 cycle to town council meeting. By 6.20pm, 1,416 calories and 2,585 grams (55 kcal/100g)
6.31 arrive (meeting already in progress, somebody passed along an agenda, found meeting quite interesting, original plan was to get out my book and multi-task but didn't need to do that)
7.58 home, online catchup 8.22 Nash calls back 9.14 Nash arrives @ salsa venue - off phone, continue eating (and audio) 10.00 stats. Food 8.13pm-10.05pm: 709 calories and 306 grams (232 kcal/100g) - calorie distribution for last meal was: potatos 234 (33%) popcorn 208 (29%) tortila 70 (10%) dates 61 (9%) papads 58 (8%) matzo 41 (6%) nuts/seeds 37 (5%). Current hierarchy: papads more satiating than matzo, matzo are more satiating than dates, dates might be slightly more satiating than tortillas (debatable). Popcorn possibly more satiating than papads (in any event one can only take so many papads due to sodium content). popcorn more satiating than potatos (legumes more satiating than potatos, papads more satiating than potatos). I do have difficulty remembering this hierarchy so at present it is a case of learning and relearning these lessons. The upshot of this is that with tortillas rather low in this hierarchy, I should try to fill myself up first (legumes , papads, popcorn) and then use tortillas if a sprint finish is desired. 10.21 teeth, loo, 52.5kg 10.27 reboot, read 10.35 audio, reload MP3 10.48 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=792
Veg: 18.1% [384kcal, 1653g] brussel-sprouts-boiled194 summer-squash-raw61 broccoli-boiled25 chard-raw21 broccoli-tenderstem-raw18 spring-greens-cabbage-boiled17 romaine-lettuce14 pak-choi13 raddish11 iceberg-lettuce10
Legumes: 24.5% [521kcal, 359g] chick-peas-boiled107 yellow-split-peas-js98 mungbeans-boiled87 pappadum-lijjat-garlic51 pappadum-ruby-Madras44 pappadum-lijjat-red-chilli41 pappadum-fudco-black-pepper34 pappadum-fudco-punjabi31 pappadum-natco-jeera28
Fruit: 9.0% [192kcal, 425g] raspberries97 dates-chopped-neals-yard64 dates-dried-neals-yard31
Starchy: 18.1% [385kcal, 279g] potato--microwaved-halfOfRawWeight385
Nuts: 2.4% [52kcal, 10g] cocoa-powder14 peanuts-salted14 brazil-nut-HB13 sunflower-seed-hulled-Hb11
Grain: 21.9% [466kcal, 131g] popcorn-Natco268 oldElPaso-wholewheat-tortilla145 oat-scottish-rolled44 bran-natural9
Animals: 0.5% [10kcal, 3g] banana-flavour-whey-powder10
Rubbish: 5.4% [115kcal, 31g] matzos-rakusens65 rice-white-long-grain-dry50
Totals: [2891g] 2125, 106.9g protein (20.1%), 31.7g fat (13.4%), 353.0g carb (66.5%), 3.10g saturated fat, 79.36g fibre, 1.52g sodium, 9,005mg potassium. 125 is 5.9%
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Nir
Senior Administrator
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Posted: 31 October 2009 02:48 pm |
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Friday 30-10-09
7.20 up (inettrupts 1.05 4.36) loo 52.0kg 7.31 chick peas heat on 7.39 boil, scum, make smoothie 8.00 simmer, eat smoothie, comp on 8.15 upload diary, online catch-up 8.35 entry 8.47 prep veg 9.21 heat off, summer squash 9.44 cycle out
9.50 first stop Julian Graves to buy a kilo of dates 10.00 make gym, do some pre-workout reading 10.30 body step - took a while to notice Louise was part of the workout (she was hiding at the back), lost yet another water bottle 11.50 arrived at reference library, read a couple of chapters 1.16 left library
1.23 home, undress, drain chickpeas - drink 'soup' 1.40 online 2.00 confirmed with Rob that Matthew is expected shortly, create the Nov/Dec challenge 2.09 freeze chick-peas (change from 100g portions to new 50g portions) 2.25 entry 2.33 assemble salad, make smoothie 14.47 eat smoothie, get ready 3.22 cycle to Whetherspoons pub
3.30 join Rob, Tim and Matthew already there - didn't find too much interest in their conversation about computer gaming and technology, got out my book and made some headway. After 5.30pm Tim was joined by 5+ work collegues and he and Rob they moved off to another table - meanwhile Matthew was coming and going and I was left largely on my own (which I minded but not too much) to be honest I just felt non-descript the entire day i.e. felt 'flat' without any good justification, just not feeling grateful despite life being OK. Around 7pm joined by Verity which added a bit of interest. 7.30 Rob, Matthew and Verity migrating to New Bradwell 7.35 I left pub heading towards AA
7.40 my 'gamble' was that attending the AA meeting would cheer me up (so pick that over continuing the social engagement beyond the 4 hours I already put in) and I believe it 'worked'. Meeting was about the thorny subject of step 4 sexual conduct. By 7.50pm, 919 calories and 2,320 grams (40 kcal/100g).
9.11 home, get settled, snack, audio (OA big book list), notes 9.43 entry 10.00 food 10.37 entry 11.37 stats, teeth, loo, 53kg 11.56 lights off (audio continues) 0.18 comp+audio off. Food 9.18pm-11.45pm: 1206 calories and 526 grams (229 kcal/100g).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=793
Shopping: 199p stoneless-dates(1kg). £1.99
Veg: 18.2% [386kcal, 1725g] brussel-sprouts-boiled178 summer-squash-raw63 summer-squash-boiled53 runner-beans-raw21 chard-raw20 cabbage-raw18 romaine-lettuce13 iceberg-lettuce8 fennel-raw6 celery-raw5 pepper-jalapenos1
Legumes: 24.0% [509kcal, 308g] chick-peas-boiled257 pappadum-lijjat-red-chilli53 pappadum-lijjat-garlic51 pappadum-ruby-Madras41 pappadum-natco-jeera37 pappadum-fudco-black-pepper37 pappadum-fudco-punjabi33
Fruit: 9.5% [203kcal, 431g] raspberries98 raisin-mix43 dates-dried-neals-yard37 dates-chopped-neals-yard24
Starchy: 10.4% [222kcal, 161g] potato--microwaved-halfOfRawWeight222
Nuts: 5.4% [116kcal, 21g] peanuts-salted36 sunflower-seed-hulled-Hb28 brazil-nut-HB21 peanuts-redskin-raw20 cocoa-powder10
Grain: 27.9% [594kcal, 172g] oldElPaso-wholewheat-tortilla279 popcorn-Natco134 oat-scottish-rolled81 Muesli-value68 cornmeal-whole-grain-yellow18 bran-natural13
Animals: 0.4% [9kcal, 2g] banana-flavour-whey-powder9
Rubbish: 4.1% [88kcal, 26g] matzos-rakusens61 cookie-choc-chip24 nescafe-instant3
Totals: [2846g] 2125, 99.7g protein (18.8%), 43.9g fat (18.6%), 332.7g carb (62.6%), 4.22g saturated fat, 74.27g fibre, 1.92g sodium, 8,165mg potassium. 97 is 4.6%
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Nir
Senior Administrator
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Posted: 1 November 2009 10:54 am |
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Saturday 31-10-09
6.55 up (interrupt 3.35am) loo 52.5kg prep food 7.12 eat smoothie, comp on, audio, get ready 7.35 shave, eat, potato 7.55 entry, teeth 8.07 cycle to gym 8.22 at gym reception, front of house person was dressed like a witch and offered me a chocolate (took a mini Cadbury's fudge), relaxing shower and sauna, Angela went all out in terms of decoration and dressing up for Haloween, providing me with a fancy 'skirt' to wear over my workout clothing, had a pre-workout chat with a person I've seen having on and off periods in the gym (she comes all gun-ho then disappears for months), was all set to work out on the floor but when I realised Angela was playing new music for the first few tracks I jumped on stage and shadowed (tracks 1a,1b,2,3). She then played a mix (not the one we've been doing for the last few weeks - a different one, including 'hairspray' which is a club favourite. At body pump during the chest track Angela walked around putting little chocolates on people's chests. Familiar with my previous anti-chocolate stance she wasn't going to put one on me but I signalled that I wanted one - ate it in between tracks (after weighing it with my scales which I brought up to the studio expecting that something like this would happen) 11.15 Sauna and Jacussi with Nina 12.00 Matthew awake but Rob still asleep provisional plans to meet at pub later on 12.05 left gym 12.13-12.18 wondered around Middleton Hall, Nash returned call 12.28 home, settle down 12.43 soak 'chana dal' 12.55 eat smoothie, comp on 1.10 notes 1.16 entry, at some point I play audio and Nash goes away, no ready to eat veggies so tried to prepare some 2.42 found out Matthew is imminently in pub, relayed info to Hadar, get ready 3.08 cycle to The Barn
3.15 join Rob, Matthew and Hadar, Matthew gave me money to buy myself a drink (first of 3 black coffees - also had a tap water). Matthew treated us all to food - he had chicken-based sandwiches, Rob had a chicken-and-bacon burger, Hadar mentioned the concept of wishing to lose 7-10lb over the next 6 months or so and then proceeded to have a baked potato with butter, cheddar cheese and baked beans - I went for the same minus the butter and cheese 4.00 food arrived, at some point over the next hour my sister spotted mum's car in the window and made her escape. Rob and Matthew talked about the computer game they're designing and I got my bookkeeping book out. By 6pm, 1,091 calories and 1,830 grams (60 kcal/100g).
Around 7.30pm we were joined by Kevin and Sally. After a while Kevin took Sally home and Nathan & Mark were spotted and drafted in to provide more company. Kevin returned, a little later Nathan's group moved on to the next pub in their outing. 9.28 the remaining group Rob, Matthew, Kevin left for Rob's local - the New Inn - I stay behind to complete an assignment 9.39 get to end of page 336, pack, cycle away
9.50 got home, unpack, settle 9.55 admin (update food log from mobile phone etc.) 9.57 chana dal replace water 10.02 heat on 10.07 scum, boil point 10.11 admin 10.16 popcorn 10.27 simmer, notes 10.35 entry 10.48 seek podcasts, popcorn 10.54 food 11.48 heat off 0.10 stats 0.15 update challenge tables 0.50 bank, portion split-peas (12 x 50g) and freeze 1.19 emails 1.33 CPH, blogs 1.58 loo, 52kg 2.04 reload MP3 player, current audio backlog 607MB (roughly 10 hours) 2.15 snack with tomorrow's calories 2.22 comp off
Food 9.55pm-0.10am: 1034 calories and 349 grams (296 kcal/100g).
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=794
Veg: 5.8% [123kcal, 694g] broccoli-boiled32 pak-choi31 summer-squash-raw24 summer-squash-boiled21 broccoli-tenderstem-raw9 lettuce-mixed-leaf3 fennel-raw2 cherry-tomato1 romaine-lettuce1
Legumes: 31.0% [658kcal, 531g] chick-peas-boiled246 yellow-split-peas-js86 baked-beans-basics74 pappadum-lijjat-garlic57 pappadum-fudco-black-pepper46 pappadum-lijjat-red-chilli44 pappadum-natco-jeera39 pappadum-fudco-punjabi38 pappadum-ruby-Madras28
Fruit: 10.1% [215kcal, 440g] raspberries99 dates-dried-neals-yard59 dates-chopped-neals-yard38 raisin-mix19
Starchy: 12.0% [256kcal, 286g] potato-baked-gem176 potato--microwaved-halfOfRawWeight80
Nuts: 8.2% [175kcal, 31g] brazil-nut-HB47 peanuts-salted-sp36 peanuts-salted21 peanuts-dry-roasted-ndata20 sunflower-seed-hulled-Hb19 peanuts-redskin-raw18 cocoa-powder15
Grain: 26.9% [571kcal, 165g] oldElPaso-wholewheat-tortilla274 popcorn-Natco171 oat-scottish-rolled82 Muesli-value28 bran-natural16
Animals: 0.4% [9kcal, 2g] banana-flavour-whey-powder9
Rubbish: 5.6% [119kcal, 29g] celebrations-chocolate-Mars48 milk-chocolate31 matzos-rakusens27 tortilla-chips10 nescafe-instant3
Totals: [2179g] 2125, 99.3g protein (18.7%), 45.4g fat (19.2%), 329.9g carb (62.1%), 6.74g saturated fat, 61.87g fibre, 1.99g sodium, 6,404mg potassium. 128 is 6.0%
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Nir
Senior Administrator
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Posted: 2 November 2009 08:52 am |
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Sunday 1-11-09
9.20 up (interrupt 5.26am stayed up for an hour to read) loo 51.5kg read 9.57 finally finished AAT bookkeeping book, food inc smoothie 10.15 eat smoothie 10.25 mini-batches (15g) of potatos cubes still take at least 3 minutes to cook not ideal; idea to break papads into smaller crisp (tortilla-chip) sized units before microwaving 10.47 comp on, reboot router 10.51 Weather is quite terrible - noisy storng winds and rain - MetCheck confirms rain until 3pm, no rain at 6pm (not clear exactly when it shoud stop), strong winds continue at noon but not present at 3pm. upload diary 10.59 CPH 11.09 loo break 11.16 challenge 11.40 cph digest 11.47 emails, talk to mum 11.56 online 12.06 entry 12.13 notes 12.17 pot, summer - 100g (3 mins) 78g (2 mins) 58g, 144g (6 mins) 97.2g, 172g (10 mins) 87g 12.45 richard herring has a new show 1.02 m4v file, try downloading codec 1.15 as a byproduct of downloading Codec I appear to have installed something called 'Media Player classic' which I hope won't be a problem 1.31 listen to richard herring podcast, online 1.36 entry, eat
1.56 make a veg list: PLENTY summer-squash fennel potato MODEST AMOUNT: broccoli-stalk romaine runner-beans celery spring-greens cabbage iceberg onion 2.08 spoke to dad about allotment 2.12 smoothie 2.30 mum and dad arrived with melons 2.36 online 2.45 richard herring show 2, melon #1 3.30 audio off 3.40 pick up book (Eat For Health) 3.50 rest 3.55 potato 4.43 done listening to richard herring, marrowfat, get ready 5.00 cycle to gym. By 4.45pm, 1,611 calories and 3,259 grams (49 kcal/100g).
5.20 tried a bit of reading before Step. afterwards sauna with Nina and 'long lost' Kelly who I haven't seen for 1.5 weeks - confirmation from a second source about our probable new class co-ordinator; after Nina left, Kelly also caught up with Sean who I don't know (so I read a few pages at the poolside as well), also chatted with Goss; cycle home (MP3 on)
8.20 home, eat - Food 8.21pm-9.40pm: 514 calories and 293 grams (175 kcal/100g) - papads, split peas, potato, popcorn 9.37 stats 9.42 teeth, loo, online 10.16 nails, classify backlog (the onion, richard herring's blog, the daily mash, 'fight ageing') 10.22 EFH 10.33 comp off 10.41 lights off
7-day food shopping totals: 0 + 0 + 0 + 0 + 1.99 + 0 + 1 = £2.99
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=795
Shopping: 100p honeydew-melon(3) £1
Veg: 11.1% [236kcal, 1042g] marrowfat-peas66 summer-squash-boiled48 summer-squash-raw38 romaine-lettuce31 broccoli-tenderstem-raw25 spring-greens-cabbage-boiled12 fennel-raw9 iceberg-lettuce6
Legumes: 30.3% [645kcal, 480g] yellow-split-peas-js272 mungbeans-boiled85 chick-peas-boiled57 pappadum-lijjat-red-chilli47 pappadum-ruby-Madras44 pappadum-lijjat-garlic40 pappadum-fudco-black-pepper39 pappadum-natco-jeera36 pappadum-fudco-punjabi26
Fruit: 23.6% [502kcal, 1590g] honeydew-melon329 raspberries96 dates-dried-neals-yard44 dates-chopped-neals-yard32
Starchy: 25.5% [543kcal, 393g] potato--microwaved-halfOfRawWeight543
Nuts: 3.8% [81kcal, 14g] brazil-nut-HB42 sunflower-seed-hulled-Hb18 peanuts-redskin-raw15 cocoa-powder6
Grain: 3.8% [80kcal, 22g] popcorn-Natco43 oldElPaso-wholewheat-tortilla38
Animals: 0.5% [10kcal, 3g] banana-flavour-whey-powder10
Rubbish: 1.3% [28kcal, 7g] matzos-rakusens28
Totals: [3552g] 2125, 100.7g protein (18.9%), 19.1g fat (8.1%), 387.5g carb (73.0%), 2.93g saturated fat, 76.12g fibre, 1.44g sodium, 10,730mg potassium. 38 is 1.8%
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Nir
Senior Administrator
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Posted: 3 November 2009 05:48 pm |
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Monday 2-11-09
0.35 first night-time interruption - decided to stay up and read (got to page 30) also did some 'heavy' eating so weighed myself first (52kg) 2.32 back to bed 7.55 up (additional interrupts 3.36am 4.51am 6.20am paying there for my heavy eating) and 52.5 i.e. still heavier than at 1am, some reading, collected dark-coloured washing in a bag, ate veggies 8.38 comp on, online, notes 8.50 post diary, other online 9.03 call mum make arrangements 9.07 online, make smoothie, eat 9.50 upset tummy, threw up most of the smoothie, I guess I'm blaming the raspberries (as opposed to the lettuce or the summer squash) generally speaking I have a 'strong constitution' and it takes a lot to upset my stomach 9.56 fitcast 10.11 mum says she's coming
10.14 went downstairs to wait for mum who drove me to her house where I put my washing in her machine, at her computer AVG were advertising availability of version 9.0 and downloading and installing this took 20-25 minutes (if it was up to me I would have installed it when absolutely necessary rather than 'just because it was possible to') especially given that mum was 'stealing' from my allotment time. It was boring and I wished I had not left my book in the car
10.47 I was wearing my trainers not the plimsoles I use for the allotment so mum drove me back home where I changed shoes, collected my college ID badge and went to the loo - also collected the low-spec laptop that Jay expressed interest in as apparently they'll be seeing mum on their way back from London later on tonight - gave to mum. Mum sold on the coffee tin (Cafedirect Fairtrade decaffeinated organic 500g best before 06/2009 and therefore only costing me £5)
11.06 made allotment, started picking raspberries (only managed 3 boxes) with dad's help also picked some swede and dad got me some chard; although I had my MP3 player with me I opted to pick in silence 12.27 begin 'reversing' out of allotment, dad drove me to their home and provided newspapers for me to get most of the mud off my plimsoles
12.38 mum drove me to 'uni centre' campus then continued on to do some of her chores, I returned the AAT book to the library (it'll get transferred to the correct campus), printed a free guest pass the gym sent me (had to ask the librarian to let me into the LRC area which I'm now 'secured out of') then waited for Ian from sports science to show up and hand-deliver my Exercise To Music certificate (the exam I passed back on January 13th, 2007 - almost 3 years ago) 1.00 took a sit, got out my raw broccoli and Eat For Health book and asked mum to collect me 1.12 mum arrived, picked me up from campus and drove me home
1.20 home, settle 1.27 notes 1.43 online catch-up 2.02 shave, snack, cornmeal, email Phil 2.20 apple, loo, order catheters 2.34 oatmeal, end of fitcast 2.45 today, entry, swede 3.05 audio = MP3s, online, try new coffee, freeze raspberries, sort pak choi 3.51 loo, swede 4.02 chard, entry 4.13 put away lettuce 4.18 texts 4.34 potato, make smoothie 4.51 eat it, lentils, popcorn 5.06 online 5.13 read EFH 5.21 rest 5.31 loo, dress 5.42 cycle to gym. By 5.35pm, 1,469 calories and 3,807 grams (39 kcal/100g).
6.00 body combat (Shey recording herself) 7.20 home, settle, snack, entry 7.33 radio 7.45 Nash calls back, spent time looking up 'tax rebates' on HMRC website (this is for 2006/07 tax year) interestingly Incapacity Benefit isn't Taxable for the first 28 weeks you receive it, back then tax free allowance was £5035, income tax was 10% for the next £2150 and the rest was taxable at 22% - next I need to dig up paperwork relating to how much I actually earned that year 8.45 off phone, radio on, online 8.49 snacking 9.11 MP3s 9.54 stats 10.01 teeth loo 52.5kg 10.13 lights off 10.22
comp/audio off
Food 7.22pm-9.57pm: 656 calories and 355 grams (185 kcal/100g) - am into legumes, papads and popcorns to the relative exclusion of tortillas and dates as items to make up calories in a hurry.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=796
Shopping: 500p cafedirect-decaff-organic £5
Veg: 10.9% [232kcal, 1240g] summer-squash-boiled66 broccoli-tenderstem-raw33 mange-tout-raw27 romaine-lettuce25 spring-greens-cabbage-boiled18 summer-squash-raw18 runner-beans-raw16 pak-choi13 fennel-raw9 celery-raw7
Legumes: 28.8% [612kcal, 467g] mungbeans-boiled170 lentil-cooked-js89 pappadum-lijjat-garlic58 chick-peas-boiled57 yellow-split-peas-js52 pappadum-natco-jeera44 pappadum-lijjat-red-chilli43 pappadum-fudco-black-pepper36 pappadum-ruby-Madras33 pappadum-fudco-punjabi31
Fruit: 29.5% [626kcal, 1865g] honeydew-melon340 raspberries100 apple-cooking74 dates-dried-neals-yard44 raisin-mix40 dates-chopped-neals-yard29
Starchy: 7.2% [153kcal, 458g] potato--microwaved-halfOfRawWeight111 swede-boiled42
Nuts: 4.0% [86kcal, 15g] brazil-nut-HB52 peanuts-salted24 cocoa-powder11
Grain: 18.2% [386kcal, 108g] popcorn-Natco261 oldElPaso-wholewheat-tortilla49 oat-scottish-rolled39 cornmeal-whole-grain-yellow26 bran-natural11
Animals: 0.8% [16kcal, 4g] banana-flavour-whey-powder16
Rubbish: 0.6% [13kcal, 4g] matzos-rakusens12 nescafe-instant1
Totals: [4162g] 2125, 101.2g protein (19.0%), 26.5g fat (11.2%), 370.4g carb (69.7%), 4.13g saturated fat, 74.44g fibre, 1.72g sodium, 9,869mg potassium. 29 is 1.4%
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Nir
Senior Administrator
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Posted: 5 November 2009 12:34 am |
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Tuesday 3-11-09
6.23 finally up after alarm went off (6.07am and 6.20am), interrupts 1.21am 4.23am), loo, soaked mung beans, hot drink, make/eat smoothie, pack salad, teeth
7.06 cycle to gym (no MP3 player), eat some salad, practice combat with saffron, sit with her at computers (as Saffron demonstrates Nash is wrong and touchscreens for Windows 7 are available to buy stand-alone though they tend to be rather expensive) we then set up for pump and joined by others somehow McDonald food became the topic, the suggestion that chicken fat is a milkshake ingredient, I went back to computers to Google - this may be a myth, may have been true in the past, a variant of the allegation is that lard (pig fat) is in their soft-serve ice-cream (hey, I have a cone of that every now and again!), 'combat collegue girl' who has been absent from the gym for about 3 weeks was back, team-teaching with Jo she had chest, biceps, shoulders, abs and stretch I thought she did very well (probably better than my teaching capabilities) I'm rooting for her to do well, she's developed so much since those early days at the start of the Exercise To Music course in terms of confidence and skill, was thinking back to Jo's prediction about a year ago that she'll make a really good pump instructor, cycle home (no MP3) speaking to mum and then Phil
10.56 home, audio=NHS blogs, cut each tortilla into 16 pieces, place in tupperware, wrap in a bag and freeze (as packet has definitely been open for over 3 days and I don't want them to dry up) 11.24 notes, scan for soft potatos 11.36 chop celery and potato 11.48 fennel 12.10 iceberg, runner beans, loo 12.34 make+eat smoothie, potato, prep salad, get ready
1.02 walk out with salad and EFH book, catch Kelly for majority of her lunch break, check M&S out for freebies (none) once done with salad switch from MP3s to walking-and-reading
1.41 home, loo, settle, potato 1.48 snack 2.02 comp on, entry (disappointed to discover I was already at over 900 calories) 2.21 comp off, rest 2.49 woken up by mum calling 2.56 get up, make oatmeal, dress, summer-squash 3.27 three outings - carry up washing, carry up box of catheters, take out paper recycling, unpack catheter box 3.51 home loo settle continue summer-squash, romaine, cabbage, spring greens, iceberg 4.32 drain mung beans 4.37 heat on, scan the room-temperature summer squash for softness - they're going bad at an alarming rate, I'm putting more and more of them in the refrigerator 4.44 boil-point, scum, chard, onion 5.04 simmer mung beans 5.08 comp on, notes 5.25 mung taste, heat off, entry (~1200) 5.36 download podcasts and listen to Aubrey De Grey video http://www.fightaging.org/archives/2009/11/two-videos-aubrey-de-grey-and-an-unofficial-sens-foundation-promotional.php 5.45 upload diary, email mum & Phil 5.58 CPH 6.23 slimwish's topic 6.34 video, make smoothie 6.47 eat smoothie, reload MP3 player - core backlog now apparently down to 163MB (under 3 hours) 7.03 loo 7.09 dress up, snack 7.23 entry, mung, teeth, hang up most of the washing 7.36 cycle to heelands. By 7.30pm, 1,398 calories and 2,592 grams (54 kcal/100g).
7.55 chat before meeting - I don't think the person I chatted to realised I was a visitor until this came through; great chair - I liked the bit about trying different personalities (Goth, etc.) on for size and having her drink the same way her boyfriend did not thinking her own thoughts sometimes that's me which is why good habits are important and if you're easily influenced, get yourself brainwashed by a positive influence! that's my take (and yes I was once a devotee of the late Dr Atkins), was thinking about sharing about where I am with food (having picked up some kit kat for later on) and audio (have felt helpless during parts of the week but ultimately some of the time I believe I am succesfully 'moderating' - don't know if that's the case or whether I'm just kidding myself - at this rate I might be down to CPH diaries in a day or two) 9.10 helped put chairs away (not all of them as they were having a group conciousness); MP3 on both ways
9.36 home, eat part of kit kat I received from the girl who helps with drinks at the meeting 9.40 snack 9.54 richard herring podcast, entry 10.05 portion mung beans, MSE - attempt to score free sample of toblerone 10.33 MSE done, CPH 10.53 mung 11.11 podcast over, emails 11.24 potato, blogs 0.00 book saturday classes, soak lentils to cook tomorrow, eat 0.28 stats (corrected a data entry error and discovered I was 7 calories over) Food 9.37pm-0.33am: 734 calories and 346 grams (212 kcal/100g). 0.41 teeth, notes 0.48 radio4, 52.5kg 0.55 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=797
Veg: 14.8% [316kcal, 1383g] marrowfat-peas66 chard-raw48 onion-raw39 mange-tout-raw38 summer-squash-raw36 summer-squash-boiled30 pak-choi15 runner-beans-raw11 romaine-lettuce10 fennel-raw8 iceberg-lettuce6 celery-raw4 runner-beans-boiled4
Legumes: 27.9% [595kcal, 492g] mungbeans-boiled293 lentil-cooked-js89 pappadum-lijjat-red-chilli44 pappadum-lijjat-garlic37 pappadum-fudco-black-pepper35 pappadum-fudco-punjabi34 pappadum-ruby-Madras32 pappadum-natco-jeera31
Fruit: 15.0% [320kcal, 696g] raspberries159 dates-dried-neals-yard76 dates-chopped-neals-yard70 raisin-mix15
Starchy: 12.1% [258kcal, 187g] potato--microwaved-halfOfRawWeight258
Nuts: 4.3% [92kcal, 17g] peanuts-salted33 brazil-nut-HB21 peanuts-redskin-raw14 sunflower-seed-hulled-Hb13 cocoa-powder11
Grain: 18.0% [384kcal, 110g] oldElPaso-wholewheat-tortilla224 popcorn-Natco123 oat-scottish-rolled19 rye-crispbread-trimlyne14 bran-natural4
Animals: 0.7% [15kcal, 4g] banana-flavour-whey-powder15
Rubbish: 7.1% [152kcal, 49g] kit-kat-Nestle70 lamb-composite-lean-cooked50 matzos-rakusens30 nescafe-instant2
Totals: [2938g] 2132, 113.9g protein (21.4%), 32.9g fat (13.9%), 345.3g carb (64.8%), 4.07g saturated fat, 73.26g fibre, 1.88g sodium, 8,244mg potassium. 167 is 7.8%
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Nir
Senior Administrator
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Posted: 5 November 2009 05:29 pm |
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Wednesday 4-11-09
4.35 first 'interruption' - conciously no attempt to fall asleep 5.00 out of bed 5.06 red lentils - heat on 5.12 boil point, loo, 52kg, AAA batteries 5.22 only some of the washing is dry, shave 5.32 simmer lentils, make smoothie 5.50 eat it 6.05 pack salad 6.14 dress, loo, swap jackets 6.27 heat off 6.32 teeth, cube a potato 6.43 cycle to Energie
6.50 arrive at reception just after Hannah, strike conversation, guy at reception (badge said 'membership consultant') let me it at her say-so, had a coffee, guy was catching up with Hannah, I got Eat For Health out and read a page or two and also talked to Hannah, the small number of people normally attending this 7am class are apparently still on holiday 7.15 Hannah and I leave gym
7.22 arrive at my own gym, wave at Saffron who is in spin room, set up my step in the studio, change out of my 'Body Combat' top, practice a couple of tracks (10,9,4), go out of studio - snack and browse ebay 7.51 look for Saffron initially no-where to be found - eventually she emerges, we chat by the side-to-side machine (it might be called the 'wave' machine can't think why) about foods we avoid - Saffron is appalled at my use of artificial sweetners, meanwhile I'm not thrilled by the suggestion of sugar (white or brown) or the butter, olive oil and cheese that she uses more liberally than I do - this is partly because we have different ideas on what's bad and presumably also partly because of our cravings and what we will and won't let go of. I have a "sweet tooth" but she doesn't. We play with the PowerPlate devices, go on the computers, set up in the studio 9.30 Body Step - very well attended, I feel reasonably awake and energetic, Jo has swapped the current track 4 (the one with a burpee) for an older one (which happens to be exactly the same music as track 6 in the body combat mix Angela has been using for the last few weeks, which occupies my mind for a bit) 10.35 I cycle homewards, call dad to arrange an allotment visit
10.49 home, snack 10.56 pack bags and boxes, change to allotment clothes, assemble food
11.18 go downstairs and wait for dad to pick me up, drive to allotment via stables where dad picks up 2 sacks of horse manoor 11.34 at allotment, head over to where I used to pick raspberries, picking conditions even worse than Monday (somewhat hard to believe), pick 400g of raspberries barely touching the 1.5 tupperware boxes mark - whilst dad picks me some swede and lettuce 12.38 dad shows me how to pick jerusalem artichokes - applying a fork around the plant to loosen the soil in the hope that most of the tubers remain attached to the plant when it falls over; digging with hands to double-check not tubers remain in the ground, separating the plants, hitting them against a (digging tool - spade?) which ideally has the tuber separating and falling cleanly off the plant; getting some dirt off the tubers; collecting in a bag. After the demonstration I had 2 goes so altogether we dug up 3 plants. My plimsoles were hopelessly muddy so I tried cleaning them and then went to the tap to wash my muddy hands 1.04 load car, open gate, wait for dad - drive to house so mum can chose which butternut squash she wants and which I can have (I got the largest 4) collect my mail, dad drove me on where I just about managed to carry all produce up on my own
1.28 got home, noticed an alarming notice from the water company - this may develop into something, took all my bags into the room 1.34 undress, snack, review the post 1.41 call bank regarding overdraft letter - it turns out they took 3 pages to ineligebly communicate the fact that no changes have been made (i.e. I still have a £250 overdraft facility, there are still no 'arrangement fees' and it is still interest-free) 1.46 prep butternut squash, loo 1.55 prep broccoli 2.13 prep apple, cook potato, swede, clear bed 2.36 comp on 2.39 entry entry 2.55 notes 3.27 loo, chop swede 3.34 online - bank - QuidCo still haven't paid cashback 3.43 jerusalem info lookup 4.11 jerusalem experiment - wash, cube, eat raw cube, cook 86.68g raw -> 3 minutes -> 58.69g (67.7%) of which 40.24g (59.43g when raw) -> +2 min -> 25.81g (43.4%, slightly burnt), dice and eat butternut, entry ~1100 calories 4.41 refrigerate jerusalem artichokes (still unwashed and muddy), some SOS carpet sweeping with a brush, loo 4.51 butternut 5.01 put lentils in fridge (tiny amount of lentils that I left in still mildly-hot pan unfortunately dried up so calorie-counting was tricky, I multiplied their weight by 2.5 to be on safe side) 5.06 emails + CPH 5.21 fourth and last butternut squash 5.31 comp off, rest/nap 6.10 up, potato, loo, dress, teeth - couldn't bring myself to read transcript so did the next most useful thing and left early for gym 6.26 cycle to gym. By 6.20pm, 1331 calorie and 2,805 grams (47 kcal/100g).
6.40 made gym, tried to use time to read transcript didn't get very far 7.00 pre-workout chat with Sam about the clear-to-teach / clear-to-team-teach distinction I promised to show her my end-of-body-combat-course document where the 'best outcome' possible is team-teach, perhaps it is a combat-only thing? I actually suspect it is across the board i.e. officially only cleared to team-teach (though many would go ahead and teach by themselves if they get the opportunity - even people like Jo who normally only play by the rules) 7.05 body combat (not terribly well attended) same as Saturday tracks 1-3 on stage, tracks 4-9 an old mix I don't know inside out, done as participant, Hairspray one of my personal highlights, halfway through conditioning remembered AA 8.06 start cycling to AA, MP3 on - first 'audio' for the day!
8.15 arrive midway through chair - it was interesting 8.38 at the break helped myself to one chocolate-covered wafer biscuit from a McVities 'Victoria' tin of assorted luxuary chocolates, put on my jacket ready to leave but changed my mind and stayed for the 2nd half (shares) if I had shared it would have been about my current experiment with 'moderation' as well as the phrase 'taken a woman hostage' that occurred in the chair and made me think about my ex 9.39 cycle away
9.45 in, look for that 'clear to team teach' document, snack 10.08 comp on, notes 10.20 soak marrowfat peas, make cornmeal 10.28 lookup for approx calories in McVities Victoria biscuit, entry, snack 10.55 Nash calls, finish eating 11.23 stats. Food 9.52pm-11.23pm: 794 calories and 316 grams (251 kcal/100g).
(apart from audio 8pm, first audio is at XXXX after 10.19) 11.29 portion & freeze lentils 0.15 online 0.50 loo, 53kg 0.52 comp off 0.56 off phone, bedtime
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=798
Veg: 6.7% [142kcal, 737g] summer-squash-raw35 chard-raw25 onion-raw20 summer-squash-boiled17 cabbage-raw16 spring-greens-cabbage-boiled12 romaine-lettuce10 fennel-raw7
Legumes: 17.0% [360kcal, 285g] lentil-cooked-js210 pappadum-ruby-Madras28 pappadum-lijjat-garlic27 pappadum-fudco-punjabi26 pappadum-lijjat-red-chilli25 pappadum-natco-jeera23 pappadum-fudco-black-pepper21
Fruit: 13.3% [283kcal, 401g] dates-dried-neals-yard128 raspberries49 apple-cooking48 dates-chopped-neals-yard42 raisin-mix17
Starchy: 30.6% [650kcal, 1522g] butternut-squash-boiled394 potato--microwaved-halfOfRawWeight174 jerusalem-artichoke--microwaved-halfOfRawWeight43 swede-boiled38 jerusalem-artichoke--tesco-WLR1
Nuts: 6.2% [132kcal, 22g] brazil-nut-HB62 peanuts-salted25 sunflower-seed-hulled-Hb23 peanuts-redskin-raw14 cocoa-powder7
Grain: 21.3% [454kcal, 130g] oldElPaso-wholewheat-tortilla286 popcorn-Natco140 cornmeal-whole-grain-yellow23 bran-natural5
Animals: 0.3% [6kcal, 2g] banana-flavour-whey-powder6
Rubbish: 4.6% [98kcal, 23g] bueno-Kinder67 matzos-rakusens29 nescafe-instant2
Totals: [3121g] 2125, 81.9g protein (15.4%), 35.5g fat (15.0%), 369.5g carb (69.6%), 3.55g saturated fat, 50.11g fibre, 1.33g sodium, 7,508mg potassium. 104 is 4.9%
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Nir
Senior Administrator
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Posted: 6 November 2009 07:08 am |
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Thursday 5-11-09
5.20 awoken by bladder and decide to get up, marrowfat peas heat on, loo, snack 5.31 boil point, scum, take out salad veggies, tear chard, pop corn, 52.5kg, pack coffee powder in small plastic container (make room by storing iron pills in a plastic bag) 5.52 simmer peas, taste, loo, 52kg 6.00 eat lentils, portion chard 6.05 apply bleech, make smoothie 6.12 eat smoothie, dress, cocoa-summer-squash, drink 6.30 prep/pack salad 6.39 heat off, teeth 6.43 cycle to gym
6.55 got to studio before Angela but Kelly already there and had set up my Body Pump station - altogether 12 participants including a complete newbie who was so late she missed the warm-up so Angela had to work extra-hard, brief post-workout chat with Angela 8.00 chat to Saffron (including about 'clear to teach' status), loo 8.40 cycled to college (MP3 on - richard herring's blog)
8.55 arrived, it was difficult to park my bike due to various areas being fenced off for what may be gardening or building work, at the cafeteria assembled myself a coffee - my own plastic mug, sweetners and instant decaff powder - their free hot water 9.00 first 15 minutes of counselling were a 7-week 'review' (a newly introduced procedure - a formal decision to continue counselling for an extra chunk basically this half-term - the point of having a review is to show the admin people in college that I am benefiting from counselling so it was useful to verbalise why I value this service, in a way there are parallels with the benefit I get from reflecting on life in this diary and when attending my 12-step meetings it's part and parcel of the whole thing, I haven't got all my eggs in one basket so even if I lost the counselling I won't necessarily be completely lost as something else will 'pick up the slack' needless to say that point of view didn't make it to the review form!) I then talked about control-freak tendancies, whether I'd like to teach or team-teach combat and why, avoidance behaviour and attempts to 'moderate' with my excessive behaviour instead of abstain completely (e.g. audio) 9.48 another coffee, walk to library - leaving the rest of my coffee outside 9.55 check out two more AAT books - a 'pocket book' (I think this is a summary of what I've previously learnt) and a 'workbook' (I think these are exercises for practice), loo, cycle to market (MP3 off)
10.15 haircut has gone up from £7.50 to £8, recalling we saw a sign for £5 haircuts at Wolverton (by the dentist) I called mum to provisionally arrange a joint trip at some future point, cycle home
10.27 home, snack, mix salad, drain marrowfat peas 10.40 portion marrowfat peas to 50g bags and freeze, rescue a summer squash and cook, loo, clear bed 11.34 todo list, eat 11.40 attempt to rest, interrupted by texts from Nash and a call 11.48 Majhid needed setting straight on the difference between life insurance and life assurance - I set out my view that the investment element of an assurance plan is a con and that a life insurance policy is fundamentally unsuitable for an 80+ years old individual, instead suggesting the new NSI 3.95% one-year 'guaranteed growth bond' as a sensible place for money - we then got bogged down as I failed to establish who was the solicitor who drafted my will (back in January 2008 - just before my first operation), provisionally arranged to meet up tomorrow to visit a couple of banks 12.59 off phone, continued to search my email box, called dad who reported mum's shopping in Bedford, emailed mum to ask about the solicitor 1.12 I've been fighting Windows Update which wanted to restart my computer for the last hour and finally yielded - using the time to prep a jerusalem artichoke 1.18 comp restarted, entry 1.23 notes 1.31 challenge post 1.42 notes, Rob's phone not working 2.08 Tim's info is that Rob is pubbing this afternoon 2.10 make smoothie, weigh salad, loo, dress 2.24 eat smoothie, pack bag 2.31 entry, teeth 2.35 cycle to Whetherspoons (no audio)
2.42 join Rob and Tim who amongst other things were discussing how to perform a restore from a backup of Microsoft Exchange Server and the merits and inflexibility of a personal pension, Tim left a bit after 3pm, I told Rob about my day and reflected on my long to-do list and a bunch of tangents materialised to fill a non-stop conversation that justified the outing (it wasn't one of those were I'm mainly reading a book - though those outings are also justified given that I don't do much of that at home but that's another story) 4.11 having finished his second drink Rob decided to call it a day so I left as well (cycle back - MP3 on for 2nd time today)
4.23 stopped at shopping centre, Kelly busy chatting with a collegue (she's his supervisor) despite being on a break - her own time, it turns out she has a ritual of treating herself to a Latte at this time of the week and as I was there she treated me to a drink (mine was an Americano - her bill was £4.30 - drinks at Costa more than twice the affordable pub pricing) as we chatted for the rest of her break 4.41 she went back to work and I headed home
4.45 home, undress, unpack, sweep carpet, review homework from 2 weeks ago, snack 5.00 broadband disconnected - change idle settings from 5 to 32000 minutes, microwave timer is fast - sync with web clock, clear bed, loo, progress catheters, remove dry mud from allotment-designated plimsoles. By 5pm, 620 calories and 1,339 grams (46 kcal/100g) - this is just 29.2% of target calories so lots (1505) of catch-up eating (lots of calories - though obviously my choice of whether to make this a lengthy event, 'romancing the food' or get it over with 'fast' foods - now to clarify this is no reflection on the health as obviously there are plenty of healthy food choices that can be eaten in a hurry, I didn't say 'junk', fast isn't a synonym for junk).
5.12 notes 5.22 upload diary, emails, CPH (this slightly got away from me!) 7.03 blogs=59, snack, entry, CPH 7.24 snacking, break papads 7.53 oatmeal, cornmeal, Weetabix, tortillas, entry 8.17 dried fruit (isocaloric experiment - 3 x 50 kcal), all remaining frozen tortilla wedges - this happened to be equivalent to just under one whole tortilla, remaining popped popcorn 8.37 eat, entry (up to 1512 kcal and 1608 grams), hunt for tortilla sodium figures - recalculated sodium totals have shot up in recent weeks 8.49 papads 8.57 tortilla - open new packet, serve one 9.03 got around to writing up my thoughts on evening snacking - http://www.caloriesperhour.com/forums/view_topic.php?id=9726&forum_id=19&jump_to=145506 9.45 last eating 9.56 potassium research - fill in gaps for papads, tortillas and matzo. Food 7.11pm-9.02pm & 9.47pm-10pm: 1505 calories and 434 grams (347 kcal/100g). Food was a bit heavier than planned and definitely took longer to eat than planned. Total food weight just 1773 grams - to beat that I need to go back 4 months to July 5th (1616 grams) 10.03 stats, teeth, loo, 52.5kg 10.12 online - emails & CPH 10.22 lights + comp off, rest 10.45 unable to fall asleep, lights on, review todos, catalog frozen 50g legume portions: 28 marrowfat peas 15 mung beans 11 yellow split peas 10 chick peas 8 red lentils 11.01 dates: separate and chop, pop corn, jerusalem artichokes: wash, cube (317g raw) 11.19 prep broccoli, romaine, celer, greens, runner beans 11.33 iceberg, fennel 11.42 (a lot of) summer squash 11.55 call Nash, summer, celery, cabbage, potato 0.39 off phone, finish food prep 0.43 comp on, notes 0.47 online, blogs=63 2.18 blogs=0, reboot required, loo, snack 2.27 tts 2.39 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=799
Veg: 7.7% [164kcal, 720g] chard-raw50 mange-tout-raw37 marrowfat-peas23 summer-squash-boiled19 summer-squash-raw18 cabbage-raw15 celery-raw3
Legumes: 10.5% [223kcal, 130g] lentil-cooked-js72 pappadum-lijjat-garlic33 pappadum-fudco-punjabi28 pappadum-ruby-Madras27 pappadum-lijjat-red-chilli25 pappadum-natco-jeera21 pappadum-fudco-black-pepper16
Fruit: 17.7% [376kcal, 506g] dates-dried-neals-yard125 raspberries101 raisin-mix76 dates-chopped-neals-yard75
Starchy: 2.5% [54kcal, 54g] jerusalem-artichoke--microwaved-halfOfRawWeight54
Nuts: 12.4% [263kcal, 43g] brazil-nut-HB127 peanuts-salted82 peanuts-redskin-raw25 sunflower-seed-hulled-Hb17 cocoa-powder13
Grain: 44.6% [947kcal, 276g] oldElPaso-wholewheat-tortilla628 popcorn-Natco127 Muesli-value87 oat-scottish-rolled40 cornmeal-whole-grain-yellow26 Wholewheat-biscuits25 bran-natural15
Animals: 2.8% [61kcal, 28g] herring-grilled50 banana-flavour-whey-powder11
Rubbish: 1.7% [37kcal, 14g] matzos-rakusens33 nescafe-instant3
Totals: [1773g] 2125, 84.2g protein (15.8%), 58.2g fat (24.7%), 316.1g carb (59.5%), 6.50g saturated fat, 51.51g fibre, 2.91g sodium, 5,867mg potassium. 98 is 4.6%
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Nir
Senior Administrator
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Posted: 7 November 2009 12:39 pm |
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Friday 6-11-2009
6.40 up on 1st interrupt, comp on, restart router, audio = radio, reload MP3 (200MB - about 3 hours 20 minutes), CPH/emails, upload diary 7.20 loo, 51.5kg, drink, marrowfat peas, cocoa-summer 7.38 make smoothie, assemble salad, cook starchy veg 7.55 eat smoothie, hot drink, dress 8.12 pack teeth 8.18 head out 8.24 stop at town council notice board (by the library) to jot down Town Council meeting dates for 2010 into my electronic calander, turn MP3 player on, continue cycling to college
8.43 arrive, head to cafteria, DIY free coffee (my own mug, coffee and sweetner) continue consuming breakfast/salad, chat to Jeff when he arrives 9.10 classroom, today's session is about bank reconcilliations, some differences between the way different books do things for example the OCR book has us enter bank statement transactions with today's date as opposed to as dated in statement, the AAT book shows the 'less' amounts to subtract at the reconcilliation as figures in (brackets) and neither practice was taught to us in the session. This is the last bit of new material and the remaining sessions will be preparation for the exam 10.33 break - loo, coffee, salad, chat with Jeff and Christina 10.50 given our homework (10 reconcilliations) and encouraged 11.55 olga asked me over to check that she was calculating invoice VAT with a settlement discount correctly - I noticed errors in single pence arising from a couple of calculator shortcuts she got into the habit of - arriving at Net by multiplying by 0.9 instead of working out the 10% discount, rounding the result, then subtracting to get a Net to 2 decimals, similarly remembering to round down VAT. Then Jeff and I walked over to the cafeteria and made a start on the homework. 12.40 Jeff bought himself rice, carrots and peas (each portion is 50p) and I had a pear for 25p, chat deviated from homework into other areas, eventually got back to 'work' 1.50 Jeff leaves, I continued to work until I done with the last assignment 2.18 pack my things, loo 2.26 cycle home (MP3 on)
2.49 home, unable to contact Majhid (phone off hook?), unpack 2.57 clear bed, settle, prep jerusalem + smoothie 3.19 eat, online 3.37 entry 3.55 comp off, rest 5.10 up, loo, effort to incorportae jerusalem artichokes into my day 5.30 unexpected visit from mum and dad - they dropped off allotment chard, the last of the swede (including all those tiny ones that will never grow into full-size swede) and having bought new sweet potatos mum donated her old ones some of which needed some 'rationalisation' before they could be eaten - agenda changed from jerusalem to sweet potatos and swede. I'm a big fan of starchy veggies and there's definitely a hierarchy of sorts in my head 5.50 further unpacking revealed as per my request mum had prepared some 'falafel seasoning' for me, yay! initially I alternated between the three starchy vegetables (sweet potatos, swede, jerusalem artichokes) cooking them in batches of 100g raw for 5, 6, 7 or 8 minutes trying to establish what makes sense. Jerusalem artichokes probably 7 minutes as slightly crunchily-burnt at 8, sweet potato variously on 5, 6 and 7; swede on 6 or 7. At the back of my mind I recognise that there's calorie creep and denial by over-cooking sweet potatos but then again these are expensive and I rarely happen upon them so any damage is well-contained. I've made an adjustment to the way I calculate jerusalem artichoke calories which presumes that cooked artichokes lose at least 20% of their weight in the cooking process. Thus if I'm accounting for 100g of raw jerusalem artichokes and the figure I have is 50 kcal/100g for cooked, then instead of charging myself 50 calories I'll only charge myself 40 (this regardless of the actual weight of the cooked veggies - as normally I will overcook them) 6.35 comp on, notes 6.48 food prep, entry 7.30 with half-hour until the AA meeting noticed I was quite tired, lights off, lay down in dark 7.40 lights on, get ready, teeth 7.58 cycle to AA. By 7.55pm, 1,518 calories and 3,013 grams (50 kcal/100g).
8.05 arrive late - in time for the reading and shares, the reading was about chosing a person who can keep your confidence for step 5, other people shared about this and about sharing in the rooms and things being used against them, my share (at a slight tangent) was about ramifications of things I've written in my diary, how wierd it sometimes feels when people have 'unintended insight' about me, and my character defect of gossip and how I've caused myself strife several times 9.03 left meeting, MP3 on
9.12 home, food 9.23 comp on, notes, entry, noticed quidco have finally paid up 9.54 accelerate food with 2 tortillas (200 calories each) 10.15 stats, teeth. Food 9.19pm-10.15pm: 607 calories and 306 grams (198 kcal/100g). 10.22 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=800
Veg: 14.4% [305kcal, 1170g] marrowfat-peas133 summer-squash-raw72 broccoli-tenderstem-raw26 chard-raw25 summer-squash-boiled22 fennel-raw14 romaine-lettuce8 spring-greens-cabbage-boiled7
Legumes: 3.8% [81kcal, 62g] mungbeans-boiled46 pappadum-lijjat-garlic9 pappadum-fudco-punjabi7 pappadum-natco-jeera7 pappadum-ruby-Madras6 pappadum-fudco-black-pepper6
Fruit: 10.2% [217kcal, 578g] raspberries101 pear-funsize-tesco54 dates-dried-neals-yard48 dates-chopped-neals-yard14
Starchy: 47.6% [1012kcal, 1363g] sweet-potato-boiled682 jerusalem-artichoke--microwaved-halfOfRawWeight-tesco80241 potato--microwaved-halfOfRawWeight66 swede-boiled22
Nuts: 1.8% [39kcal, 6g] brazil-nut-HB33 cocoa-powder5
Grain: 20.4% [434kcal, 126g] oldElPaso-wholewheat-tortilla403 popcorn-Natco31
Animals: 0.5% [11kcal, 3g] banana-flavour-whey-powder11
Rubbish: 1.2% [26kcal, 12g] matzos-rakusens13 skittles9 nescafe-instant4
Totals: [3319g] 2125, 72.9g protein (13.7%), 26.1g fat (11.1%), 399.6g carb (75.2%), 1.53g saturated fat, 81.43g fibre, 1.33g sodium, 10,226mg potassium. 37 is 1.7%
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Nir
Senior Administrator
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Posted: 8 November 2009 06:21 am |
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Satuday 7-11-09
7.00 up (interrupts: 0.28am 3.11am), loo, 53kg, jerusalem, swede; unlike potatos which benefit from cubing, swede (and maybe also sweet potatos?) appear to be tastier when cooked in larger chunks (to establish: what about jerusalem artichokes?) 7.30 shave, todo list 7.42 comp on, renew books online, book classes 7.46 eat, dress 8.08 cycle to gym
8.16 make gym, relaxing shower, pick up abandoned headphones, pre-workout sauna; brief conversation with Sam about the teach vs team-teach thing (I had my bits of paper with me but she forgot hers) was on stage for tracks 1-3; remembered to set up Nina next to me for Pump - Angela was doing old stuff for the last 5 tracks (biceps onwards) an old release (did she say 39?) which has the exact same song (but different choreography) for the shoulders track. In the sauna conversation I was trying to make the point that there are more people who are commited to studio classes as compared with the gym I used to belong to but Jerry was feeling argumentative and wanted to score other points (about gyms relying for the majority of their income from people who make long-term financial commitments but who do not use the facilities and about how health and exercise related knowledge constantly changes as exemplified by a recent study showing problems relating to stretches); our stay in the sauna was cut short because a leek was found in the pool and they wanted to close off the area.
11.57 home, tear chard, wash keyboard, food 12.17 audio off 12.27 emails, upload diary 12.47 C&G website 1.06 make smoothie 1.13 eat, C&G computerised accounts docs 2.14 CPH 2.22 loo, swede 2.27 notes 2.40 Matthew visiting - invited to pub 2.47 entry, cornmeal, dress, assemble salad, 75ml vodka 3.20 cycle to pub
3.30 arrive and join Matthew (who has been there for a short while) and Rob (who got there moments before me), they started discussing their massively-multi-player game idea, Rob got out the laptop to look at their design document (mostly authored by Matthew), I decided to take an interest - mostly centering on the slightly 'mechanical' process of database normalisation. 2 or so hours later we switched off the laptop in order to discuss how the game would work in terms of characters buying and selling goods to be transported by space-ships between space-stations, offers to sell that may be renaged, cost of transport - complexity increasing by the minute. I enjoyed the exercise my brain got. I had advance warning that this discussion would take place and at one point wasn't planning on being part of it and brought along a book (which I didn't touch). All of this was hastly put away when we were joined by Mark and Lauren (at some point between 7 and 8pm). I haven't seen Lauren in months if not years and I enjoyed updating her on one or two aspects of my life. Verity joined us between 8 and 9pm. Around 9pm I remained with Rob when everyone else left for Luton. The phenomenan of time passing quickly (6 hours) might partly be explained by the consumption of 3 shots of vodka (I don't drink regularly and there wasn't much food or at least calories in my system) and/or perhaps explained by the interest I acquired in the goings-on 9.29 Rob and I left pub - I started cycling home (MP3 on). By 8pm, 718 calories and 1,662 grams (43 kcal/100g).
9.38 home (continue audio), settle down, snack 9.53 audio off, notes 10.04 loo, entry, snack 10.16 CPH spam 10.25 reboot required, eat 10.35 entry, challenge 10.52 papads, muesli, dates, weetabix 11.07 cookie-dough,tortilla, nuts, dried fruit 11.42 stats. Food 9.45pm-11.45pm: 1407 calories and 414 grams (340 kcal/100g). 11.47 teeth, loo 11.54 blogs=41 0.25 blogs=9, comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=801
Veg: 8.8% [186kcal, 725g] marrowfat-peas66 summer-squash-boiled32 summer-squash-raw27 chard-raw25 broccoli-tenderstem-raw25 iceberg-lettuce7 runner-beans-raw3 celery-raw1 romaine-lettuce1 cabbage-raw0
Legumes: 5.1% [108kcal, 35g] pappadum-lijjat-red-chilli34 pappadum-lijjat-garlic19 pappadum-fudco-punjabi18 pappadum-fudco-black-pepper15 pappadum-ruby-Madras15 pappadum-natco-jeera7
Fruit: 21.6% [459kcal, 336g] dates-chopped-neals-yard207 raisin-mix118 dates-dried-neals-yard89 raspberries45
Starchy: 5.5% [116kcal, 617g] swede-boiled60 jerusalem-artichoke--microwaved-halfOfRawWeight-tesco8056
Nuts: 12.4% [264kcal, 45g] brazil-nut-HB111 peanuts-salted62 sunflower-seed-hulled-Hb38 peanuts-redskin-raw34 cocoa-powder19
Grain: 35.0% [745kcal, 218g] oldElPaso-wholewheat-tortilla404 oat-scottish-rolled103 popcorn-Natco87 Muesli-value65 Wholewheat-biscuits40 cornmeal-whole-grain-yellow26 bran-natural21
Animals: 0.3% [5kcal, 1g] banana-flavour-whey-powder5
Rubbish: 11.3% [241kcal, 99g] vodka167 matzos-rakusens72 nescafe-instant3
Totals: [2076g] 2125, 67.0g protein (12.6%), 47.2g fat (20.0%), 358.0g carb (67.4%), 6.60g saturated fat, 50.17g fibre, 1.97g sodium, 6,418mg potassium. 246 is 11.6%
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Nir
Senior Administrator
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Posted: 9 November 2009 08:00 am |
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Sunday 8-11-09
5.30 awake to use loo (5 hours quite good going - shall I credit a relatively 'lightweight' day or did my rare use of a heavy blanket assist here?) 5.49 up, comp on, online 6.08 loo 6.18 online, reload MP3 (233MB, almost 4 hours) 6.57 texts, audio = leigh peele 7.16 entry, snack, popcorn 7.25 comp off 7.30 back to sleep
10.45 up, loo, tried to speak to Majhid who was out 11.05 52kg, had some turkey from the freezer, at some point I'll need to seriously rationalise the freezer as I believe it contains lots of home-cooked vegetables that are so dry as to be inedible, made a smoothie 11.23 comp on, eat smoothie, leigh peele podcast 11.38 podcast over, cph digest, re-serve salad leftovers from yesterday's pub outing 11.45 prep broccoli 11.47 comp all out of audio - switch to MP3 player 12.00 prep onion, runner (chop ends) 12.17 jerusalem - wash chop cook 12.53 pause audio, entry 12.57 online 1.03 comp off, prep veg, eat, mum called about barber (shame she didn't jot down the opening times - she took down a phone number not thinking that there's no guarantee of a reply at short notice 1.54 entry, papads 2.13 comp off 2.24 feeling full and tired and in need of de-stressing - rest 2.45 nap 3.54 up 4.12 comp on, eat smoothie, entry, eat, research what a Debt Relief Order is (like a bancrupcy for someone who owes less than £15,000, has disposable income of less than £50 a month and 'assets' of less than £300) 4.55 called Majhid he still wants my help but isn't very flexible about it 5.06 get ready to leave, last eating, teeth, loo 5.11 cycle to gym. By 5.10pm, 1,334 calories and 2,105 grams (63 kcal/100g).
5.22 at gym - set up 5.30 the body step workout made it apparent that I ate too much in the hour prior to the workout which I somehow surived, went to sauna with Nina who mentioned she's got other plans for next Sunday (so I might skip it as well). The journey home was tricky because there were so many cars and pedesterians in the way due to the fireworks show which at that point had yet to start - Pubic Address systems were piping out music which made my MP3 player inaudible unless I cupped my hand over my ear (which I did).
7.29 home, noise still audiable, found spinach and peppers. online-catchup 8.05 snacking 8.25 no longer so noisy outside, papads 8.34 entry, food 9.29 stats, teeth. Food 7.35pm-9.30pm: 791 calories and 333 grams (238 kcal/100g). 9.38 backlog approx 47 minutes 9.40 comp off
7-day food shopping totals: 5 + 0 + 0 + 0 + 0 + 0 + 0 = £5.00
My computerised calorie-counting software (used every day since August 31st 2007) is celebrating a minor birthday - day 800 today.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=802
Veg: 10.6% [224kcal, 1017g] pepper-red35 onion-raw34 cabbage-raw27 chard-raw26 summer-squash-raw23 runner-beans-raw23 broccoli-tenderstem-raw22 romaine-lettuce20 spring-greens-cabbage-boiled11 celery-raw4
Legumes: 13.4% [285kcal, 160g] chick-peas-boiled57 mungbeans-boiled46 pappadum-lijjat-garlic41 pappadum-fudco-punjabi36 pappadum-lijjat-red-chilli32 pappadum-fudco-black-pepper27 pappadum-ruby-Madras26 pappadum-natco-jeera22
Fruit: 13.3% [282kcal, 436g] dates-dried-neals-yard190 raspberries91 raisin-mix1
Starchy: 20.8% [442kcal, 552g] jerusalem-artichoke--microwaved-halfOfRawWeight-tesco80442
Nuts: 8.2% [175kcal, 31g] peanuts-redskin-raw88 brazil-nut-HB62 cocoa-powder13 linseed12
Grain: 30.3% [644kcal, 187g] oldElPaso-wholewheat-tortilla403 popcorn-Natco117 Muesli-value47 oat-scottish-rolled37 cornmeal-whole-grain-yellow28 bran-natural12
Animals: 2.8% [60kcal, 51g] turkey-breast-wafer-thin-BernardMatthews50 banana-flavour-whey-powder10
Rubbish: 0.6% [12kcal, 4g] matzos-rakusens11 nescafe-instant0
Totals: [2438g] 2125, 92.1g protein (17.3%), 41.7g fat (17.7%), 345.3g carb (65.0%), 4.76g saturated fat, 75.18g fibre, 2.68g sodium, 9,879mg potassium. 72 is 3.4%
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Nir
Senior Administrator
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Posted: 10 November 2009 12:22 pm |
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Monday 9-11-09
My notes on what I did today were a bit patchy (probably I'm feeling it is less important to keep detailed notes) so here is a partial reconstruction. I'm still drawn to audio despite there being very little 'backlog' for me to lean on. The thing I 'ought' to do is body combat cue revision but I'm drawn into eating, resting and reading the bookkeeping revision materials instead.
7.45 comp on, eat smoothie, audio = onion 8.16 caught up online, food, combat DVD 8.44 comp off 9.06 rest 9.15 food, loo, fold washing, read AAT pocket-book 10.40 chop summer squash 11.40 online 11.57 entry, food 12.20 read 1.00 dean called - he recently did a circuits class, he wants to lose some weight but doesn't want to identify himself as overweight (despite a BMI of 27.5) and letting go of biscuits, cookies, cakes is an issue (as is counting calories) so I'm not sure how he'll manage it 1.33 eat, loo 1.41 read, talk to dean again, have a go at classifying cues by move 2.17 entry, food 4.25 rest 5.20 cycle to gym. By 5.20pm, 1,316 calories and 2,899 grams (45 kcal/100g).
at gym tried to continue classifying cues, chat to Saffron when she arrives (she thinks Angela won't teach tracks 4-10 of the new release), Shey filmed herself again, I tried to 'infiltrate' Hannah's combat class and she was quite nice about it, letting me teach tracks 1 2 3 7 8 which was great practice for me, the follow on class was a salsa footwork class by Femi (a salsa promoter I used to see - we talked about how Milton Keynes is currently saturated for salsa nights) then also caught up with gym cleaner Eve I used to talk at length to when I was a member
8.41 home, remembered to eat my daily serving of meat (went for lamb), listened to radio, online catch-up, food including papads, popcorn 9.29 entry, notes, food 10.50 stats
Food 8.46pm-10.55pm: 809 calories and 350 grams (231 kcal/100g). Used jerusalem artichokes to hit evening meal weight target exactly. Fewer calories from tortillas more calories from popcorn and papads. Made the most of my surprise bounty of red peppers (eating nearly a kilo of them), I won't be getting any jerusalem artichokes until at least Thursday so there's a possibility I'll actually run out of them if I prioritise eating them over the next couple of days. 11.01 audio=MP3, teeth, loo 11.05 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=803
Veg: 23.6% [501kcal, 1929g] pepper-red313 summer-squash-boiled64 spinach-raw60 summer-squash-raw22 pepper-green13 broccoli-boiled11 spring-greens-cabbage-boiled10 fennel-raw9
Legumes: 15.4% [327kcal, 141g] pappadum-lijjat-garlic59 yellow-split-peas-js52 pappadum-fudco-punjabi50 pappadum-fudco-black-pepper49 pappadum-natco-jeera44 pappadum-ruby-Madras40 pappadum-lijjat-red-chilli32
Fruit: 11.0% [234kcal, 407g] dates-dried-neals-yard135 raspberries88 raisin-mix11
Starchy: 22.8% [485kcal, 606g] jerusalem-artichoke--microwaved-halfOfRawWeight-tesco80485
Nuts: 3.0% [64kcal, 12g] brazil-nut-HB35 linseed11 peanuts-redskin-raw11 cocoa-powder8
Grain: 20.6% [437kcal, 124g] popcorn-Natco232 oldElPaso-wholewheat-tortilla131 Muesli-value41 oat-scottish-rolled28 bran-natural6
Animals: 2.8% [60kcal, 24g] lamb-leg-chop-lean&fat-boiled50 banana-flavour-whey-powder10
Rubbish: 0.8% [17kcal, 7g] matzos-rakusens15 nescafe-instant2
Totals: [3249g] 2125, 92.3g protein (17.4%), 30.2g fat (12.8%), 371.0g carb (69.8%), 4.17g saturated fat, 94.17g fibre, 1.97g sodium, 12,878mg potassium. 77 is 3.6%
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Nir
Senior Administrator
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Posted: 11 November 2009 10:32 pm |
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Tuesday 10-11-09
6.15 up early, weighed 53.5kg a bit higher than expected, rather tired - grabbed 5 minutes of laying in the dark before finally heading out at 7.12am; a man was doing sprint-training and using some circuit-training toys in 'our studio' at Saffron's instruction I asked him if he minded us using the studio which he didn't as he was only planning to stay there a few more mintues so we co-existed for said minutes. I was grateful for the chance to practice, went wrong in a couple of places probably due to cockiness (same minor mistake in track 3 as yesterday, for instance). Afterwards I ate my salad whilst saffron was playing with facebook. At Pump once more Sam wasn't on stage (her choice I believe), finally synchronised with Marie i.e. not her first workout since on holiday but first time together, mentioned papads to Jo in post-workout chat. During cycle ride home audio flipped from catching up with blog to CPH diaries (specifically Molly's).
Home around 11am, online session. Audio continued. spoke (IM) to sis who surprised me by urgently wanting her camcorder back (I'm still using it to submit videos as part of the body combat certification process and from recent experience I know that submitting a video and have it pass their criteria isn't the same thing)
At 12.30pm reloaded MP3 player so around 1 hour of non-CPH audio (including richard herring's comedy podcast - his attempt at a radio-style sketch show made available directly to the public) before returning to CPH diaries, concurrent with veg preparation and eating. Feelings of despair around audio, time-wasting and eating activity. Data entry around 3pm.
3.45pm-4.10pm Dean called for a chat - asked if I'd come up with a training program for him. I had not ruled out coming up with something specific for him (though tricky as we'd have to meet up in a gym and use up a 'guest pass') but we discussed objectives in general terms and with muscular endurance apparently being his main goal I directed him towards Body Pump classes which are included with his membership - conversation cut short by his young kids once he got home. Was trying to get off audio not sure if this phase started before or after Dean called - unfortunately kept busy with constant eating. Considered skipping AA meeting.
5.00 aborted eating tried listening to food-related hypnotherapy 5.20 computer crashed presumably due to overheating, taking down with it today's diary entry (which are therefore a partial reconstruction) and who knows what else was also lost, went to sleep 6.30 awake lay in dark 6,50 briefly considered doing something useful, some food 7.10 computer booted, attempt to reconstruct diary entry to this point - to be honest rewrite probably made it more coherent 7.26 get ready for AA 7.40 cycled to AA - the fact that "no MP3" is an achievement helps to sketch how quickly this has changed from something done in moderation to a problem. By 7.35pm, 1,401 calories and 2,718 grams (52 kcal/100g).
7.55 got there, forgo my usual drink. before the AA meeting had an interesting conversation with someone who was or is an excessive reader (with a parallel between my MP3 text-to-speech and their issue), the chair was rather powerful and the meeting well worth attending, afterwards helped to put chairs and tables away, someone else asked me how well I was and she suggesting writing down where I was and sleeping on, which I guess I do as a matter of course. 9.22 cycled away very tempted to put MP3 player on but resisted.
9.41 home, notes, start on evening feast (in silence) 10.00 papad research, entry (527 calories remaining) 10.14 eat (391 remaining) 10.34 online, last food 11.23 stats. Food 9.42pm-11.25pm: 724 calories and 310 grams (234 kcal/100g). 11.30 teeth, loo, 54kg 11.36 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=804
Veg: 16.7% [355kcal, 1545g] marrowfat-peas66 summer-squash-raw65 spinach-raw64 broccoli-boiled41 summer-squash-boiled28 pepper-red16 pepper-green14 broccoli-tenderstem-raw13 runner-beans-raw12 cabbage-raw12 romaine-lettuce10 fennel-raw9 iceberg-lettuce5
Legumes: 15.1% [320kcal, 207g] chick-peas-boiled57 mungbeans-boiled46 lentil-cooked-js45 garlic-pappadum-lijjat37 Madras-pappadum-ruby32 red-chilli-pappadum-lijjat29 black-pepper-pappadum-fudco27 punjabi-pappadum-fudco26 jeera-pappadum-natco22
Fruit: 12.4% [263kcal, 473g] raspberries104 dates-dried-neals-yard91 raisin-mix68
Starchy: 24.1% [511kcal, 598g] jerusalem-artichoke--microwaved-halfOfRawWeight-tesco80434 potato--microwaved-halfOfRawWeight77
Nuts: 4.1% [88kcal, 16g] brazil-nut-HB51 peanuts-redskin-raw20 cocoa-powder10 linseed7
Grain: 24.0% [509kcal, 145g] popcorn-Natco236 oldElPaso-wholewheat-tortilla162 oat-scottish-rolled45 rye-crispbread-trimlyne20 cornmeal-whole-grain-yellow19 Muesli-value17 bran-natural11
Animals: 2.8% [59kcal, 36g] chicken-breast-grilled50 banana-flavour-whey-powder9
Rubbish: 0.9% [20kcal, 7g] matzos-rakusens18 nescafe-instant1
Totals: [3028g] 2125, 107.1g protein (20.2%), 31.5g fat (13.4%), 353.2g carb (66.5%), 3.65g saturated fat, 91.78g fibre, 1.61g sodium, 12,590mg potassium. 79 is 3.7%
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Nir
Senior Administrator
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Posted: 12 November 2009 09:04 pm |
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Wednesday 11-11-09
8.15 up, loo, 53kg 8.35 called Geoff to ask if he wanted to meet up - am invited to his house directly after Body Step workout, looked up address on web-based map, eat smoothie, prep jerusalem, pack salad - mix up all ingredients add cocoa and sweetner, text Angela (to beg for teaching practice) 9.18 cycle to gym (MP3 off)
arrive in studio just in time for enjoyable and packed Body Step class, make note of where I am on MP3 player so can listen to track 4 of Body Combat 10.45 leave gym head towards Geoff's house, MP3 = combat
10.59 find Geoff's house, spend a total of 5 hours there, lots of chatting, multiple cups of coffee, computer browsing, Geoff has celiac disease, was treated to walnuts, pecans and sunflower seeds, also some veggies (red pepeppers, cherry tomatos), around 1.40pm used Geoff as guinee pig for body combat tracks 1 and 4 (1 was to give him a 'fighting chance') he's not super-fit not a regular exerciser at the moment; has two cats and unusually they didn't run away from me which was nice, eventually we got down to business i.e. bookkeeping, I found concentrating with his music playing in the background to be, erm, a challenge. 4.00 cycle homeward. By 3.44pm a total of 807 calories and a remarkable 58.7% of calories from fat!
4.15 home, unpack, notes 4.35 WLR and entry 4.55 prep food, eat 5.05 watch DVD 5.21 entry, food 5.27 comp off, continue snacking 5.36 unwind 5.45 rest/nap 6.11 lights back on, food, dress 6.20 classify cues 6.39 comp off, teeth 6.43 cycle to gym. By 6.20pm, 1,258 calories and 1,890 grams (67 kcal/100g).
loo, body combat - Angela very kindly allowed me to teach not just track 4 but tracks 5 6 and 7 and I was very grateful. I went slightly wrong on track 5 and Emma called for pressups (which I did between 5 and 6 - just a bit of fun). Angela took over for track 8 and then cut over to stretches (both from the old mix) - brief debrief with Angela about definite preques and counting down to make newbies more certain of what's coming up, met up with Nina at poolside for steam room and sauna 9.03 forgetting that pilates ends at 8.45 I tried to meet up with Kelly at 9 but obviously nobody was at studio (and she won't be at pump tomorrow morning). cycled home - MP3 off.
9.21 home, prep salad for tomorrow 9.53 chop potatos, undress 10.09 copy latest version of script to memory stick 10.14 notes 10.30 upload diary, CPH, emails, blogs 11.49 entry 0.01 papads, tortilla, popcorn 0.15 reload MP3 0.24 entry, eat 0.39 stats, teeth. Food 9.40pm-10.14pm and 11.46pm-0.0.44am: 867 calories and 330 grams (263 kcal/100g). 0.48 comp off.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=805
Veg: 10.5% [223kcal, 1098g] summer-squash-raw51 spinach-raw33 marrowfat-peas33 runner-beans-raw28 cherry-tomato21 summer-squash-boiled19 romaine-lettuce10 cabbage-raw9 pepper-red-pointed-sweet9 fennel-raw7 celery-raw3
Legumes: 12.9% [275kcal, 225g] chick-peas-boiled57 yellow-split-peas-js52 mungbeans-boiled46 lentil-cooked-js45 punjabi-pappadum-fudco17 jeera-pappadum-natco17 Madras-pappadum-ruby11 black-pepper-pappadum-fudco10 garlic-pappadum-lijjat10 red-chilli-pappadum-lijjat10
Fruit: 6.7% [142kcal, 214g] dates-dried-neals-yard75 raspberries45 raisin-mix23
Starchy: 18.1% [386kcal, 413g] jerusalem-artichoke--microwaved-halfOfRawWeight-tesco80254 potato--microwaved-halfOfRawWeight131
Nuts: 25.5% [541kcal, 85g] walnut-english-ndat272 pecan-nuts120 sunflower-seed-hulled-Hb78 brazil-nut-HB58 cocoa-powder13
Grain: 21.8% [463kcal, 133g] oldElPaso-wholewheat-tortilla298 popcorn-Natco132 Muesli-value34
Animals: 2.6% [55kcal, 32g] beef-ground-pan-broiled50 banana-flavour-whey-powder5
Rubbish: 1.9% [40kcal, 21g] tortilla-beef-sweet-chilli36 nescafe-instant4
Totals: [2220g] 2125, 87.7g protein (16.5%), 76.7g fat (32.5%), 271.0g carb (51.0%), 9.03g saturated fat, 66.32g fibre, 1.59g sodium, 9,142mg potassium. 95 is 4.5%
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Nir
Senior Administrator
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Posted: 13 November 2009 06:52 am |
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Thursday 12-11-09
6.18 up (interrupt 5.01am - going back to sleep was probably a bad move!), loo, 52.5kg - looks like I've been had with those 5 x CR2032 batteries as already had to replace one that is now spent, prep smoothie 6.40 eat smoothie, pack salad, dress 6.52 done eating 6.56 cycle to gym (MP3 off)
7.05 draw comment ("did u wake up late?") for arriving at Pump in the gap between warmup and squats - make squats my warmup only use 20kg instead of my usual 27.5kg, normal weights for rest of class, we missed out shoulders but did lunges 7.50 post-workout chat with Angela - quarterlies, launches, M&S 1p sale 8.15 brief chat with Saffron who was on an exercise bike 8.35 cycle to college (MP3 off)
9.00 get a coffee, go to loo 9.03 slightly late for counselling, talk about how audio and food dependence felt like a slip, about dependence on others at every turn (regarding body combat progress) 9.45 IT drop in - printed latest copy of body combat script (wasting 2 pages from my printing allwance forgetting the golden rule: when printing 2 pages to a sheet, Word's functionality is to print 2 side by side, the Cannon printer's functionality is to print 2 one above the other) also formatted and printed my answers to the sample bookkeeping paper I attempted so I can contrast them with anyone else's attempts (say Geoff if he got around to it) 10.15 cycle homeward (MP3 on) stopped by M&S to confirm Friday opening time (9am) and also at Kelly's counter which was unmanned
10.50 home, food, settle 11.01 in bed, unwind 11.15 rest/nap (interrupted by mum - told her I need a rest) 12.14 up (mum waiting downstairs) get ready 12.28 go downstairs and be driven to allotment by mum
1.32 done picking 1.5 boxes of raspberries and start to work on jerusalem artichokes, after 2pm dad saw my efforts were flagging and rather than drive me home he decided to join in the work as he wants to speed up progress on this front 2.28 mum called and I begged to be picked up ASAP
3.00 climbed home to drop off allotment produce and wash very muddy plimsoles 3.26 mum back in car with some market shopping (including peppers and chestnuts for me) go downstairs and be driven to Wolverton
3.52 paid barber £5 for his troubles (I think he misheard me - I wanted #2 back and sides #4 on top and I think I got #4 on back as well not sure though, cheapest haircut around though perhaps I'll attempt a #2 all over do-it-myself if I'm brave next time around; established mum's location and walked towards her, on route stopped at ethnic shop to see if I could spot bargains on uncooked beans (I didn't) whilst looking up the price of Oregano for mum I noticed papads which the store owner said were 69p (gripe - I don't like it when prices aren't displayed) at this price it had some of the same I buy from one market stall at 75p (red chilli and garlic flavours) so stocked up on those and also got a new flavour 'white chilli' to try - in fact spent more on 8 x 200g packets than on the haircut. Then headed over to Tesco to meet mum who claimed that they don't sell Swiss style Muesli at this branch - this turned out to be inaccurate they do sell it but have repackaged it from a 750g box to a 1kg bag and changed price accordingly (from 44p to 58p) this affects mum as dad likes this - but will he like the new recipe (calories changed from 360 to 355 so recipe must have changed slightly) what is significant is that their previously-bagged product 'Tesco Value Muesli' at the same price but 325 calories is presumably now defunct and no-where to be seen (previously these products were differentiated by price, packaging style and calories (as well as eating texture) but I guess if they're going to have the same price and packaging they're not different enough to stand side by side, oh well.
4.25 got into car parked at Tesco car-park decided was tired and if walked to nearby Netto I might melt in the rain so locked myself in car 4.34 attempt to make myself useful by reading AAT pocket-book 4.48 mum returns from Netto and we park at petrol station for that errand eventually driving on and I'm dropped off at home with my shopping
5.20 at home focus on 'heavy eating' 6.20 deal with mail 6.30 store most produce in fridge 6.45 more eating. By 7pm, 942 calories and 1,638 grams (58 kcal/100g).
7.02 lights off, silence mobile, much-neede nap 8.14 up 8.17 comp on, notes 8.33 chestnuts - eat and research calories 8.50 entry, post weight in challenge, upload diary, watched topics - respond to accelerated weight gain by cutting calories to 2100 9.25 lamb, papad, chestnut 9.36 entry 8.41 chestnuts - current prep method select 6, slit them with a knife (the deeper the better practically cut them in half) microwave on high for 4 minutes, peel off shell) 9.44 notes 10.03 entry (960 calories remaining), update challenge table 10.19 shave, batteries 10.30 muesli, papad, cornmeal, oatmeal, entry - 635 calories remain 11.02 select tomorrow's salad 11.09 papads etc - 409 calories remain 11.17 last foods - mostly tortillas 11.35 stats. Food 8.41pm-11.42pm: 1158 calories and 405 grams (286 kcal/100g). Overshoot of 350g weight target because of chestnuts. Notable calories today from tortilas (548) and chestnuts (369). 11.44 teeth, loo, 54kg, backlog is 7 emails 36 blogs 11.51 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=806
Shopping: 207p garlic-pappads(600p) 207p red-chilli-papads(600g) 150p chestnuts 138p white-chilli-papads(400g) 100p orange-peppers 58p oats(1kg) 58p swiss-style-muesli(1kg). £9.18
Veg: 8.8% [184kcal, 688g] marrowfat-peas66 spinach-raw30 summer-squash-raw25 pepper-orange-raw23 summer-squash-boiled17 cabbage-raw8 runner-beans-raw6 fennel-raw5 iceberg-lettuce5
Legumes: 16.2% [340kcal, 248g] chick-peas-boiled57 yellow-split-peas-js52 mungbeans-boiled46 lentil-cooked-js45 jeera-pappadum-natco32 black-pepper-pappadum-fudco21 garlic-pappadum-lijjat21 white-chilli-pappadum-swad20 Madras-pappadum-ruby13 punjabi-pappadum-fudco12 red-chilli-pappadum-lijjat12 garlic-pappadum-swad9
Fruit: 8.5% [179kcal, 444g] raspberries104 dates-dried-neals-yard75
Starchy: 19.3% [404kcal, 378g] chestnut-european-boiled369 winter-squash-baked36
Nuts: 4.0% [83kcal, 13g] brazil-nut-HB75 cocoa-powder8
Grain: 39.3% [826kcal, 239g] oldElPaso-wholewheat-tortilla548 popcorn-Natco115 oat-scottish-rolled88 Swiss-style-muesli-Value30 cornmeal-whole-grain-yellow26 bran-natural18
Animals: 2.6% [55kcal, 24g] liver-lamb-braised50 banana-flavour-whey-powder5
Rubbish: 1.4% [28kcal, 9g] matzos-rakusens28 nescafe-instant1
Totals: [2043g] 2100, 85.5g protein (16.3%), 44.1g fat (18.9%), 340.3g carb (64.8%), 5.15g saturated fat, 47.11g fibre, 2.31g sodium, 7,052mg potassium. 83 is 4.0%
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Nir
Senior Administrator
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Posted: 14 November 2009 02:53 pm |
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Friday 13-11-09
5.18 up (interrupt 1.45am) lights on after a bit of procrastination, loo, 53kg, nice calm start featuring eating and drinking (compared yesterday's fresh raspberries eaten alone with a raspberry-only smoothie this morning and the latter wins hands-down and so much thicker than a raspberry-spinach smoothie so that's how I'm having them in the near future - placed 2nd box of yesterday's raspberries in freezer!), packing for a long outing to include salad, dress 6.37 comp on: entry, notes 6.51 post diary, watched topics - online sucks you right in I intended to move on to other things (deal with jerusalem artichokes, or eat more chestnuts, or rest etc.) 7.01 see sense, do chestnuts, lights off, reboot 7.16 out
7.30 got to gym after Saffron, spotted Nita (I learnt her name later on) who I've recognised from the studio (for example Combat on Haloween) and recruited her into my Body Combat practice thus there were two in my 'class' - unlike Saffron she's neither an expert combatter and obviously hasn't memorised the current release so gave me insight into what I'm like pre-queing choreography to that segment (and I could do better) post-workout chat included diet talk (saffron and I dispense rather different advice: I'm all about calories and vegetables - whilst Saffron emphasises portion control of those less-than-ideal foods (Indian cookery a big thing with her) and exercise) I show-and-telled my multi-tupperware-box salad and OA coin. Didn't want to seem rude after she helped me so lingered in gym a bit longer than planned 9.00 cycle to college in light rain
9.16 made class about a minute late, revision session consisted of tutor going over 3 areas with an example each, topics covered: 1) entering described transactions into cashbook, double entries into nominal ledger T accounts and initial trial balance 2) posting Sales Day Book to nominal ledger and subsidary ledger 3) petty cash Imprest system 10.45 a short break 10.55 sample paper distributed and we all had a go - initially doing it on our own but then relaxing the rules and helping each other out 12.00 in the library Jody was rather paranoid of touching anything I touched just because I ate some peppers with my fingers - I think nothing of eating things with my fingers, peppers are not 'contaminated' in my mind - I helped her pick a textbook of which there were 2 - because I touched one she went for the other! having initially invited Demi and Geoff to study in the cafeteria 9am Monday morning we invited a bunch of other people as we encountered them 12.15 Geoff and I migrated to cafeteria, got a coffee, joined one of our fellow students, she left and two others (Sadya and Dushi) appeared, the three of them all had chips (US - thick-cut french fries) and I had my salad, eventually settled into resuming sample paper 12.38 Rob called - told him to come over and soon enough he was there though we continued to work (he puts in half an hour or so eventually heading on to pub), periodically others passed our table with questions, I appear to be regarded as an authority which is an ego boost. Of note is a slightly animated or passionate discussion about the Petty Cash procedure, after 2pm the girls leave; our tutor comes over for a brief chat; I chat with Geoff 2.30 Geoff leaves 2.35 I cycle away (rain)
2.45 arrive at Whetherspoons, join Rob and Tim in pub, chat - never dig for my book - Rob is attempting to be witty chatting up a girl via text message 4.26 cycle away (rain) get to M&S but fail to find the "penny bazzar" because the event finished. I had big plans for the box-of-chocolates so probably it is for the best that this is out of my reach, it all happens for a reeason 4.41 head over to Holland and Barrets - one kilo of dates is currently £2.19 so topping up my stock is a possibility 4.49 cycle home
4.55 home - mum had let a thoughtful gift of 10 apples, unpack, notes 5.08 a 'heavy foods' session begins with a raspberry smoothie, also featuring orange peppers, apples, jerusalem artichokes, potatos and the darling of the moment - the chestnut 5.49 comp on, entry (869) 5.56 more food 6.14 lights/comp off 6.18 done snacking - get a bit of rest 6.43 get up, contact Rob - he's gone home for dinner and won't be back in town till later, pack vodka (2 bottles x 50ml each) 6.54 comp on, watched topics 7.08 CPH digest + spam 7.24 notes, entry (at 1111 calories) 7.52 loo 7.55 head out to AA (windy conditions). By 7.48, 1,111 calories and 2,182 grams (51 kcal/100g).
8.00 claim last free seat, meeting begins, reading from 'how it works', a newcomer who had some alcohol earlier in the day (still under influence?) failed to grasp the meeting ethicette and shared about 5 times in all, asked questions, interrupted someone else (not much fuss was made about this) amongst the gaps I squeezed in a share about moderation leading to powerlessness and how I expect the cycle to continue (i.e. at some point down the line I'll find myself believing I can handle audio again, initially do OK and then get burnt again), also about how several times this week I asked for help from other people and (shock, horror) got it.
9.03 left AA meeting, cycled around the corner, drunk 2 shots vodka, continued on to Seklow-100 pub, bag searched (they failed to find the other 2 shots of vodka) then turned away for being underdressed (jogging bottoms) - dress code only applies at certain times during the week 9.12 cycle away 9.16 home - change to smarter clothes 9.19 cycle away 9.24 arrive at pub - this time got in, searched for Rob and friends everywhere - walked around ground floor twice, then spotted him leaning over balcony on 1st level, pub has small dance floor and a DJ - music so loud that it was difficult to speak, present: Rob, Tim, Chantal, Nathan, Verity, Lauren, Linda and partner. 9.46 With conversation not happening I got my body combat transcript out and continued classifying cues by move (something I've been procrastinating over for some time) 11.00 briefly checked out the dance floor 11.15 back at the table got out my bookkeeping AAT pocketbook and read a few chapters 11.50 bid goodbye - then headed again to dance floor for a bit 11.58 cycle home
0.06 home, re-fold smart clothes, chestnuts 0.26 comp on, entry - something of a protein shortfall 0.31 papads 0.44 about protein - decided 'so what' 0.49 chestnuts (all remaining) then small amount of TVP to complete calories 1.36 stats, teeth, loo, 54kg. Food 0.16am-1.36am: 889 calories and 456 grams (195 kcal/100g). Meal heavier than usual due to chestnut obsession (and weight doesn't include 100ml of vodka); vodka and chestnuts both contributed to protein below target (which is somewhat rare). 1.42 comp off.
I don't think those 4 shots of vodka had anywhere near as much of an effect as the 3 shots 6 days ago; the pub outing might have been socially disappointing but from a productivity point of view amongst the most useful 2 hours in recent days (body combat and bookkeeping) and I also did a bit of dancing on the dance floor so I'm not complaining.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=807
Veg: 7.7% [153kcal, 760g] pepper-orange-raw71 summer-squash-raw23 summer-squash-boiled16 fennel-raw14 runner-beans-raw10 cabbage-raw10 tomato4 onion-raw3 iceberg-lettuce2
Legumes: 4.6% [92kcal, 30g] TVP-savoury-dried25 Madras-pappadum-ruby11 jeera-pappadum-natco9 black-pepper-pappadum-fudco9 garlic-pappadum-swad9 red-chilli-pappadum-lijjat8 punjabi-pappadum-fudco7 garlic-pappadum-lijjat6 white-chilli-pappadum-swad6
Fruit: 14.4% [287kcal, 846g] apple170 raspberries117
Starchy: 58.8% [1175kcal, 969g] chestnut-european-boiled951 jerusalem-artichoke--microwaved-halfOfRawWeight-tesco80152 potato--microwaved-halfOfRawWeight73
Nuts: 0.4% [8kcal, 2g] cocoa-powder8
Animals: 3.0% [61kcal, 28g] herring-grilled50 banana-flavour-whey-powder11
Rubbish: 11.2% [224kcal, 103g] vodka222 nescafe-instant2
Totals: [2738g] 2000, 53.5g protein (10.7%), 18.6g fat (8.4%), 404.7g carb (80.9%), 2.76g saturated fat, 45.34g fibre, 0.75g sodium, 10,819mg potassium. 285 is 14.3%
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Nir
Senior Administrator
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Posted: 15 November 2009 09:32 am |
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Saturday 14-11-09
4.38 interrupt - then mostly laying awake in bed (possibly briefly drifting back to sleep not really sure) 7.01 actually up after alarm goes off, loo, 53kg, smoothie, prep some veg (romaine fennel pepper summer-squash jerusalem spinach), ack salad 8.07 cycle to gym - light rain
8.22 arrived at gym, shower, sauna, Elaine felt the need to share she had a dream in which I was a murderer - so am I one? I joked that the way I'd do it would be to allow loose weights to fall from my barbell (a reference to an issue she made a big fuss over about a year ago), in sauna and studio I read my classified cues (the ones I was working on last night in the pub) 9.05 Body Combat - Angela doing BC41 all the way through for first time - I shadowed it all, teaching track 4 10.05 set up Nina next to me for Pump, started chest at 17.5kg but dropped to 15kg halfway through, Angela teaching her heart out to help a clueless newbie 11.05 sauna and jacussi with Nina
12.04 left gym in somewhat viscious rain. walked my bike inside the food hall because of the rain - OddBins is closing down, a new ethnic shop has opened up and I thought 69p for 250g of papads was quite reasonable, at Julian Graves after some deliberation eventually got 400g of raw cashews for £2.99 it's a luxuary I've not allowed myself for a while (picked up walnut and almond samples). Returned parents' call and they told me about the Barclays event (to celebrate their newly-opened branch) I went over and picked up a cloth bag for mum, some blue jelly beans and pretzels (these came in paper cups), was told Kelly was on break but couldn't find her, picked up a couple of chocolate samples at M&S, headed back, parents about to drive home - offloaded my Barclays loot onto them (kept back 3 pretzels and 4 jelly beans for myself)
1.00 home, unpack 1.08 eat all freebies and sample my shopping 1.22 comp on, notes 1.48 smoothie, entry (651 eaten) 2.24 online, favourite song (from current Body Step) http://www.youtube.com/watch?v=WWr6DCqTv2I 'The Boy Does Nothing' 3.42 comp/lights off, nap 4.33 up, lights, loo, apple 4.47 read Eat For Health (p44-47), brush mud off jerusalem artichokes (one of three bags picked Thursday) various snacks 5.50 wash 2nd bag; wash 1st bag after all; refrigerate both (and 3rd bag - unopened) this is lots of work 6.40 comp on, entry, notes 6.49 legumes jerusalem. By 7.20pm, 1498 calories and 2,527 grams (59 kcal/100g)
7.20 text Nash 7.27 emails CPH 7.33 groggs, archive texts 8.49 reboot required 9.00 entry, popcorn 9.33 stats. Food 8.39pm-9.37pm: 502 calories and 182 grams (276 kcal/100g). 9.39 teeth, loo, 53kg 9.43 CPH 10.24 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=808
Shopping: 299p raw-cashew(400g) 69p madras-plain-papad(250g) £3.68
Veg: 9.2% [183kcal, 677g] pepper-orange-raw72 marrowfat-peas66 summer-squash-raw27 romaine-lettuce10 fennel-raw9
Legumes: 13.6% [273kcal, 225g] chick-peas-boiled57 yellow-split-peas-js52 mungbeans-boiled46 lentil-cooked-js45 Madras-pappadum-ruby19 red-chilli-pappadum-lijjat10 jeera-pappadum-natco9 black-pepper-pappadum-fudco9 garlic-pappadum-swad9 white-chilli-pappadum-swad7 punjabi-pappadum-fudco6 garlic-pappadum-lijjat5
Fruit: 26.2% [524kcal, 1315g] apple395 raspberries107 dates-dried-neals-yard22
Starchy: 13.6% [273kcal, 298g] jerusalem-artichoke--microwaved-halfOfRawWeight-tesco80192 potato--microwaved-halfOfRawWeight81
Nuts: 10.1% [203kcal, 35g] cashew-raw87 brazil-nut-HB44 walnut-english-ndat33 almonds29 cocoa-powder10
Grain: 17.6% [352kcal, 101g] popcorn-Natco116 oldElPaso-wholewheat-tortilla96 oat-scottish-rolled67 cornmeal-whole-grain-yellow35 Swiss-style-muesli-Value23 bran-natural16
Animals: 3.0% [60kcal, 28g] liver-ox-stewed50 banana-flavour-whey-powder10
Rubbish: 6.6% [132kcal, 30g] dairy-milk-CADBURY81 matzos-rakusens23 jellybean-JELLYBELLY15 pretzel-hard-plain-salted13 nescafe-instant1
Totals: [2709g] 2000, 76.7g protein (15.3%), 39.2g fat (17.6%), 335.1g carb (67.0%), 6.42g saturated fat, 71.54g fibre, 0.99g sodium, 7,428mg potassium. 192 is 9.6%
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Nir
Senior Administrator
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Posted: 16 November 2009 04:46 pm |
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Sunday 15-11-09
1.10 interrupt - get up, do veg prep chores, also minor snacking - mostly lightweight stuff - in silence 3.10 lights off rest 3.18 comp on, body combat related typing 3.58 comp off
8.35 comp on, radio, entry 8.59 online 9.27 my diary readers (hi people!) are a fickle lot - a while back the readership had whittled down to about 70 and now we're back to strong healthy numbers - 150 hits a day so thanks people it keeps me going as I don't have to answer that question of whether I shall keep it going even if I had no readers! I guess that most tricky of periods was around the time I wasn't writing a narrative, small wonder. 9.31 emails, CPH 9.55 food 10.22 entry 10.27 blogs=65, assemble salad 11.54 blogs=0, tts, tom venuto 12.25 jerusalem 1.07 all caught up with radio backlog
1.33 took my 100-calorie portion of jerusalem artichokes and the Eat For Health book for a walk 1.52 figured out how to do cheque deposits in the Barclays automated machine (you still have to fill in a paying-in slip) so the latest cashback for my mobile phone contract is banked 2.10 not sure how £1 for 1050g compares with what I paid for chestnuts on Thursday but decided to treat myself anyhow, got to bit of the book where micronutrients in foods are ranked out of 1000, most of my calorie-dense options don't get an impressive score - here's the extract of foods of interest to me:
brazil nuts(116)
lentils(68)
kidney beans(56)
oats(53)
chick peas(48)
sunflower seeds(46)
flax seeds(44)
avocado(38)
pecans(34)
potato(31)
walnuts(29)
almonds(25)
corn(25)
wholewheat bread(25)
dates(19)
peanuts(19)
white pasta(18)
popcorn(16)
raisins(16)
cashews(15)
pretzels(13)
white rice(12)
saltine crackers(11)
ice-cream(9)
cookies(5)
One interesting observation is the range within a category: grain products range from 53 (oats) to 11 (crackers), nuts range from 116 (brazil) to 15 (cashews); an argument an be constructed for leaving fewer calories for night-time eating and focusing on legumes.
2.22 home, notes 2.50 reluctantly upgraded calories in 100g of chestnuts from 131 kcal to 160 kcal. One chestnut now works out around 15 calories as do two fragments of papads so what would I prefer to eat? mum dropped of 5 x CR2032 batteries she got from the market - she paid £3 but this time the batteries have a date printed (2012) so presumably will be better than the ones I bought via Amazon Marketplace 3.10 prep veg, eat chestnuts, listen to radio podcasts, obviously didn't keep very good notes 5.19 cycle to gym. By 5pm, 1,317 calories and 2,221 grams (59 kcal/100g).
5.33 arrived with warm-up already in progres, 18 of us which is a pretty good turnout for a Sunday. Jason who's been doing selected bits of the current release since early September has clearly had enough of it - we had tracks from a bunch of different releases. I felt I had energy for the workout. I knew Nina wasn't coming and at some point in the day had not yet commited to the workout and considered blowing it off but glad that I didn't. 6.20 out of the studio put on my long tracksuit bottoms for the ride home and called Nash, cycled home whilst speaking to him.
6.48 home and started to work on dinner which was to be mostly chestnuts 7.50 off phone to Nash (could hardly hear him as he was in bath) 7.55 audio = moneybox, fitcast 8.10 Nash calls back 8.47 overburnt some chestnuts which were so hard I couldn't bite into them (and the food processor S-blade also couldn't break them), off phone, use remaining 86 calories on raw cashews, stats. Food 7.02pm-8.54pm: 683 calories and 354 grams (193 kcal/100g). 8.58 continue working on classified cues body combat document (all typed up, added track 9 section, formatted in 3 columns on a landscape page and selected font to expand to 4 pages (which will then be printed 2-to-a-sheet so all 4 will fit on one actual piece of paper, uploaded to MP3 player memory stick 9.18 teeth, notes 9.25 veg prep + catheters + audio 10.03 online 10.41 cathethers, entry (food ready to eat for tomorrow = 907 grams 304 calories), TED video, todos 11.07 comp off
7-day food shopping totals: 0 + 0 + 0 + 9.18 + 0 + 3.68 + 1 = £13.86
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=809
Shopping: £1 chestnuts. £1.00
Veg: 11.2% [224kcal, 1012g] pepper-orange-raw68 spinach-raw41 chard-boil30 onion-raw24 summer-squash-raw17 cabbage-raw16 fennel-raw13 romaine-lettuce8 iceberg-lettuce4 summer-squash-boiled4
Legumes: 10.0% [200kcal, 68g] Madras-pappadum-ruby39 white-chilli-pappadum-swad29 garlic-pappadum-swad24 jeera-pappadum-natco24 garlic-pappadum-lijjat23 red-chilli-pappadum-lijjat22 punjabi-pappadum-fudco19 black-pepper-pappadum-fudco18
Fruit: 5.2% [104kcal, 395g] raspberries98 dates-dried-neals-yard6
Starchy: 63.3% [1266kcal, 1053g] chestnut--roasted759 jerusalem-artichoke--microwaved-halfOfRawWeight-tesco80403 potato--microwaved-halfOfRawWeight103
Nuts: 5.9% [117kcal, 21g] cashew-raw93 brazil-nut-HB19 cocoa-powder5
Grain: 3.9% [78kcal, 23g] oldElPaso-wholewheat-tortilla78
Animals: 0.5% [11kcal, 3g] banana-flavour-whey-powder11
Totals: [2575g] 2000, 69.7g protein (14.0%), 24.3g fat (10.9%), 375.4g carb (75.1%), 2.46g saturated fat, 89.71g fibre, 1.82g sodium, 13,101mg potassium. 89 is 4.5%
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Nir
Senior Administrator
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Posted: 17 November 2009 12:32 pm |
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Monday 16-11-09
6.51 up (interrupt 2.04am) loo 52.5kg online 7.20 breakfast, calculated that if tinned red kidney beans are still 19p (have to check) they'll actually be cheaper than the most of the dried beans I cook, dress and pack 8.20 (on landing) try to fix the uneven straps on my rucksack but only make things worse 8.28 cycle to college
8.50 on a laptop at ilbrary - printed my classified-cues document (originally this was going to be 4 landscape pages, 3 columns a page, font size 15 points, but printed two pages to a sheet - decided it was better to format as 2 portrait pags, 3 columns to a page, font size 10.5 points - did not do a side-by-side comparison to be sure this was better) 9.00 text from Demi she's unwell and skipping revision session, rescheduled for Thursday 10pm when I'll already be on campus after my counselling, got a coffee, notes 9.15 joined by Geoff 9.32 Farah arrives 10.55 I'm done with sample paper, continue reading AAT pocket-book 12.30 Farah leaves for a driving lesson 1.45 Geoff is done with the sample paper and leaves, I continued reading 2.09 up to page 172, packed things, loo, 2.20 headed to a more quiet and secluded area (by Admissions office) and read my cues document out loud (repeating each section twice) forcing myself to stay in college until I was done was a ploy - I know I'm not to be trusted to be useful when at home 2.54 done, cycle away
3.10 no freebies at M&S, Kelly busy with customers 3.20 home, undress, unpack, notes 3.30 snacks 4.06 entry 4.15 online 4.54 notes 5.02 comp off, 'power nap' real danger of not waking up 5.27 persistent phone call from mum got me up - mum arrived with my post and some spinach, got dressed, teeth 5.40 cycle to gym. By 5.40pm, 892 calories and 1,570 grams (57 kcal/100g).
5.55 loo 6.00 body combat - Shadowed Shey, afterwards asked if I could teach something next week, Shey will be mixing things up but still keeping a few from the current release, I'll be teaching 5 and 8, she suggested I script these - I showed her my document and she thought I needed more follow-up cues (e.g. how it _feels_ to do move X) and to actually decide what to say when, focus on highs and lows of track, I guess I have a week to focus on this. 7.13 cycle to Energie 7.18 arrive, waived through by reception staff who either recognised me or were expecting someone, Hannah got back to studio and told me she wasn't sure if I was coming (Saffron said the same thing which was why I knew I'd be welcome) I shadowed Hannah for 1 then taught 2,4,6,7,8 I thought there were a few gaps I should have been more talkative over, Hannah took over for stretches 8.05 chatted with Eve 8.22 cycle home (no MP3 on all 5 cycle rides today)
8.32 home, undress, papads 8.44 comp on, audio = radio 8.51 notes 8.57 entry, eat 9.17 online 9.37 eat, audio = fitcast 10.29 stats. Food 8.36pm-10.35pm: 1108 calories and 367 grams (302 kcal/100g). 10.35 teeth, loo, 53.5kg 10.40 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=810
Veg: 7.3% [145kcal, 734g] pepper-orange-raw29 summer-squash-boiled24 chard-boil23 spinach-raw22 summer-squash-raw17 runner-beans-raw16 fennel-raw8 romaine-lettuce7
Legumes: 23.2% [463kcal, 291g] red-kidney-beans-basics141 chick-peas-boiled57 garlic-pappadum-swad40 punjabi-pappadum-fudco39 red-chilli-pappadum-lijjat38 white-chilli-pappadum-swad34 garlic-pappadum-lijjat32 black-pepper-pappadum-fudco30 Madras-pappadum-ruby27 jeera-pappadum-natco24
Fruit: 8.1% [163kcal, 244g] dates-dried-neals-yard112 raspberries51
Starchy: 19.2% [385kcal, 426g] jerusalem-artichoke--microwaved-halfOfRawWeight-tesco80281 potato--microwaved-halfOfRawWeight104
Nuts: 7.8% [155kcal, 28g] cashew-raw108 brazil-nut-HB39 cocoa-powder8
Grain: 30.6% [612kcal, 177g] oldElPaso-wholewheat-tortilla355 popcorn-Natco96 oat-scottish-rolled79 Swiss-style-muesli-Value45 cornmeal-whole-grain-yellow23 bran-natural16
Animals: 0.3% [6kcal, 2g] banana-flavour-whey-powder6
Rubbish: 3.6% [72kcal, 35g] lamb-composite-lean-cooked50 starburst18 nescafe-instant4
Totals: [1937g] 2000, 88.1g protein (17.6%), 39.2g fat (17.7%), 323.6g carb (64.7%), 5.16g saturated fat, 66.94g fibre, 2.99g sodium, 8,937mg potassium. 78 is 3.9%
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Nir
Senior Administrator
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Posted: 18 November 2009 08:36 am |
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Tuesday 17-11-09
6.14 up (interrupt 4.10am - sleep somewhat disturbed therafter) loo, 5.25kg 5.32 eat smoothie, pack salad (using all remaining pre-prepared veggies - none left!) get ready 7.07 cycle to gym
set up in studio, observe maintenance guys heading to studio, Saffron arrives, three groups in the same studio - us doing Combat, maintenance guys painting the walls, a couple practicing skipping and padwork 8.40 I eat salad and Saffron is on Facebook by the computers, later setting up in the studio (a pump/step regular who hasn't done combat for 1.5 years but did this Saturday observed the workout's effects on her shoulders. 9.30 pump well attended, some new faces, given her new studio-related responsibilities and perhaps because she saw me on stage at Combat when she came in last night to cover Kim's step class, Jo asked me for a copy of my public liability certificate 10.39 cycle away from gym
10.46 buy 1120g of chestnuts for £1 (slightly larger quantity than Sunday), cycle away, briefly stopped and during this a man approached me, showing interest in my fitness attire (to begin with I thought he was working for a charity and trying to get me to part with my money; when he asked me for a coffee I changed my theory about his intentions and felt akward) continued on, Kelly not at her department, no freebies at M&S
11.05 home, emailed insurance certificate to Jo at email address she supplied 11.12 settle 11.20 notes 11.30 4 chestnuts with peel 53.82g (3 minutes microwaving) 35.72g (remove peel) 24.12g (reheat 30s) 23.87g (soft with a hint of crunchy around some edges - I guess I'm conservative after over-cooking them on Sunday night and ending up with stone-hard chestnuts some of which were inedible. They worked out 11.3 calories each; cooked weighs 2/3 of raw; peel about a third of the weight 11.35 Majhid calls to say he is coming at 1pm - I don't trust his word as he hasn't turned up the last few times he said he would but I wasn't planning on going out so I guess a no-show makes not much difference to me 11.40 audio=radio, 108.36g (4 min) 77.35g (71.4%) peeled 61.76g ((79.8%) reheat 90s+30s 55.86g (64.6%) 12.01 online - emails, download podcasts 12.14 audio=richard herring 12.18 chestnuts 12.31 upload diary, chestnuts 12.48 CPH 1.17 Madjhid calls from phone box arranging to meet outside bank in 10 minutes, get dressed take book
1.26 walk and jog 1.35 at Bank a bit later than planned - no sign of him 1.42 he's even later than me - there are two 'phone points' - he manages to get through to an operator before me, I didn't hear all of the conversation so not sure whether he ordered a new PIN as he was supposed to. We visit a 'Carphone Warehouse' shop where the cheapest Pay As You Go phone is £15 (including £10 of credit), bump into his friend who is drinking alcohol and is probably an alcoholic. We give friend the slip and over to mine, read out a paragraph form Eat For Health (don't add healthy foods to your diet - _base_ your diet on healthy foods) 2.45 I play host preparing a range of foods (tortillas, 2 flavours papads, chilli potato, lettuce, summer squash, peanuts, chestnut, hot coco, muesli), his BMI is approx 19.5 and he wants to gain weight, sedentary maintenance approx 2000 so I adviced on intake of 2500-3000, brief intro to macronutrients and calories, wrote out a list of healthy calorie-dense foods (nuts, dried fruit, bread, cereal, legumes) 3.50 briefly on own whilst he popped out for a ciggarrete, he came back and Googled for list of cake ingredients
4.17 went over to Sainsbury's (cycling slowly whilst he walked) trawled the supermarket isle by isle highlighting calorie-dense foods, getting a lot more junky options than healthy ones - favouring the 'Basics' (no frills) range, wasn't planning on getting anything but Sainsbury's are now in the economy peanuts game so got a packet to try 5.42 left Sainsbury's towards bus stop, improptu decision to stop at pub leading to decision to get food and drink (Majhid treating me to a coffee), I sampled his meal of pasta in tomato sauce 6.30 left pub, identified correct bus stop and bid him goodbye, cycle home
6.38 home 6.40 entry (calories 965) 7.01 papads, chestnuts 7.11 notes 7.26 chestnuts 7.46 cycle to AA. By 7.45pm, 1,243 calories and 1,560 grams (80 kcal/100g).
7.56 got there, they were all out of KitKats and I didn't fancy any of the junk on offer, also decided it would make sense not to have a hot drink to make sleep less disturbed, the last time I heard this chair we were both surviving on the same state handout and both fearful of embarking on work so I was keen to listen and in those last few months he was brave enough to take up work and is working through the difficutlties that this has thrown up, would have shared about this but the meeting now wraps up 5 minutes earlier (which I wasn't banking on) so instead shared back to him directly - then stayed to help fod and put away tables and chairs 9.15 headed home (no MP3s on any of my cycle rides today)
9.31 home, chestnuts (including some that I accidentally over-cooked before leaving for the meeting) 9.44 notes 9.50 emails 9.56 password reset emails not working so had to find an ingenius way of resetting a user's email (duplicated my own hash code so their password would temporarily be my password) 10.19 watched topics, reset router 10.38 entry 10.41 snack, loo 11.05 rest (failed to fall asleep) 11.13 snack 11.31 stats. Food 9.35pm-9.45pm & 10.27pm-11.34pm: 757 calories and 363 grams (209 kcal/100g). 11.34 teeth, MSE, blogs 0.33 comp off, loo, asleep shortly after.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=811
Shopping: £1 chestnuts(1120g). 27p peanuts(200g) £1.20
Veg: 6.5% [130kcal, 650g] summer-squash-raw30 pepper-orange-raw28 chard-boil27 spinach-raw22 runner-beans-raw15 romaine-lettuce7
Legumes: 13.7% [273kcal, 193g] yellow-split-peas-js52 red-kidney-beans-basics47 mungbeans-boiled46 garlic-pappadum-lijjat19 white-chilli-pappadum-swad19 black-pepper-pappadum-fudco18 punjabi-pappadum-fudco17 red-chilli-pappadum-lijjat17 garlic-pappadum-swad16 Madras-pappadum-ruby15 jeera-pappadum-natco10
Fruit: 3.9% [78kcal, 216g] raspberries52 dates-dried-neals-yard26
Starchy: 49.2% [985kcal, 643g] chestnut--roasted938 jerusalem-artichoke--microwaved-halfOfRawWeight-tesco8044 potato--microwaved-halfOfRawWeight3
Nuts: 5.5% [110kcal, 19g] peanuts-salted52 brazil-nut-HB27 cashew-raw24 cocoa-powder8
Grain: 15.6% [312kcal, 91g] oldElPaso-wholewheat-tortilla259 Muesli-value49 Swiss-style-muesli-Value3
Animals: 2.7% [55kcal, 43g] dry-cured-ham50 banana-flavour-whey-powder5
Rubbish: 2.8% [57kcal, 67g] curry-sauce36 matzos-rakusens13 spaghetti-basic-cooked6 nescafe-instant1
Totals: [1923g] 2000, 74.3g protein (14.9%), 32.6g fat (14.7%), 352.2g carb (70.5%), 3.11g saturated fat, 66.76g fibre, 2.16g sodium, 8,599mg potassium. 112 is 5.6%
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Nir
Senior Administrator
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Posted: 19 November 2009 08:36 pm |
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Wednesday 18-11-09
7.49 up (interrupts 3.31am 5.35am) 8.01 eat smoothie, comp on, email Peter 8.09 online, sahve 8.20 oatmeal, update challenge table, upload diary, CPH digest 8.44 loo, drink, cornmeal, dress 8.59 CPH 9.07 entry, teeth 9.12 cycle to gym
Jo said she'd photocopy my PPL certificate after the class, also giving Sam and Christine as examples encouraged me to approach other gyms for cover work as this will be different from teaching at my home gym where everyone will always regard me as a member not an instructor, had energy for the workout which was a combination of older tracks and the current release, afterwards picked Christine's brain on how she approached the other gyms. cycled away - ridiculously strong gusts of wind!
10.55 arrived at Sainsbury's to take advantage of a reasonable price for pineapple chunks (£0.13 for a 227g tin - 140g of chunks and the rest is pineapple juice), used a self-service checkout with a belt (very similar to a normal checkout0 for first time 11.10 cycle away, stopped by at Kelly's and chatted for a couple of minutes (first time I managed to see her in 7 days!)
11.30 home, a letter arrived informing of an appointment this Monday and a variety of documents I need to present, I searched for utility bills and my rent agreement and during this time also did some overdue paperwork filing 12.49 Googled for relevant information about 'compliance', caught up with blogs 1.39 notes 1.46 archive texts (I don't know anyone who spells as badly as Nash or has such a poor understanding of the usage of the apostrophe, it is all I can do to contain myself. Example sentence "I am goin'n" - in what universe is the word "going" concatenated like that?), radio=radio 2.08 make pineapple smoothie (from one 13p tin whose contents - pineapple chunks and juice - have been frozen for just over 2 hours in a tupperware container) and as usual a teaspoon of banana-flavour Whey powder. Raspberry season is over for another year but for a very reasonable 13p it looks as though I can continue enjoying smoothies, it being a happy coincidence that pineapples, one of the best fruits for making smoothies, also happen to be the cheapest available tinned fruit 2.21 food - jerusalem artichokes 2.40 Rob says he'll be in pub in approximately an hour, food prep, radio 3.32 comp off 3.36 reload MP3, make smoothie 5.50 eat it, Demi calls (bookkeeping) 4.05 comp off 4.13 off phone, think of rest 4.20 Rob called told him I wasn't coming to pub 4.24 Demi calls again 4.48 off phone, called Rob 4.58 loo, practiced tracks 1,2,3 5.26 food break: papad, chard, jerusalem 5.47 practice 4,5 6.00 eat, teeth, pack 6.10 cycle to Energie. By 6pm, 1,187 calories and 1,773 grams (67 kcal/100g).
waited on sofa, practiced track 10 6.30 about 10 in the class, I taught tracks 1,2,3 6.53 rushed to Virgin, shadowed tracks 1-3, taught tracks 4-9 (not sure how happy Angela was to yield so much time to me) I struggled to keep the microphone strapped to my shorts and Lee came through with a microphone belt - need to look into buying one for myself! 8.10 left gym (no Nina or Kelly) could have rushed to AA to hear 2nd half of the chair but instead headed to Sainsbury's where I was planning to buy 10 more tins of pineapple, then decided to go for 15 and when I got to the shelf noticed there were only 16 tins so just got the lot 8.29 cycle homewards in strong winds, decided to stop off at AA just as they were having their break, didn't have a drink but had a chocolate-covered orange-flavour Fox's biscuit, had a chat about food issues with a guy that was in OA for my first year or so there - I don't think he truly believes himself to be powerless over food even though from my prespective he clearly is or else he wouldn't be consuming sufficient calories to maintain his morbidly obese dimensions, the shares were good and made me wish I was there for the chair, though I'm sure I'll hear the chair at some point 9.35 leave AA just as my frozen fingers had thawed
9.41 got home, started eating 10.17 comp on, entry 10.20 Nash calls 11.10 teeth, stats, notes. Food 9.42pm-11.10pm: 813 calories and 299 grams (272 kcal/100g). 11.20 off phone 11.27 loo, online 11.38 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=812
Shopping: 273p pineapple(21 tins). £2.73
Veg: 4.5% [91kcal, 403g] marrowfat-peas33 summer-squash-raw29 chard-raw13 romaine-lettuce8 iceberg-lettuce6 summer-squash-boiled2
Legumes: 21.3% [426kcal, 241g] chick-peas-boiled114 mungbeans-boiled46 black-pepper-pappadum-fudco43 Madras-pappadum-ruby39 jeera-pappadum-natco39 garlic-pappadum-swad38 punjabi-pappadum-fudco35 red-chilli-pappadum-lijjat32 white-chilli-pappadum-swad24 garlic-pappadum-lijjat16
Fruit: 25.3% [506kcal, 944g] pineapple-in-juice-basic363 dates-dried-neals-yard98 raspberries46
Starchy: 14.8% [297kcal, 301g] jerusalem-artichoke--microwaved-halfOfRawWeight-tesco80:164 potato--microwaved-halfOfRawWeight133
Nuts: 7.6% [152kcal, 26g] brazil-nut-HB57 cashew-raw47 peanuts-salted38 cocoa-powder10
Grain: 19.4% [389kcal, 112g] oldElPaso-wholewheat-tortilla199 popcorn-Natco109 cornmeal-whole-grain-yellow35 oat-scottish-rolled34 bran-natural12
Animals: 3.3% [66kcal, 27g] liver-lamb-braised50 banana-flavour-whey-powder16
Rubbish: 3.7% [74kcal, 18g] fox-creation-tangyJaffaViennese73 nescafe-instant1
Totals: [2072g] 2000, 78.7g protein (15.7%), 35.1g fat (15.8%), 342.5g carb (68.5%), 5.57g saturated fat, 47.34g fibre, 3.25g sodium, 6,963mg potassium. 140 is 7.0%
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Nir
Senior Administrator
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Posted: 20 November 2009 03:55 am |
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Thursday 19-11-09
6.00 woken by alarm (interrupt 3.25am) 6.08 up 6.27 51.5kg (time to consider increasing calories from 2000 though not necessarily today), eat, drink, pack, dress 6.50 cycle to college
7.00 Body Pump with a minute to spare before it started - some beginners 7.45 finish (having missed out lunges and abs), post-workout chat with Angela 7.59 chat to Saffron and being introduced to Jo who has been on the gym floor for 3 months but is new to me 8.26 cycle to college
8.46 arrive at college, use library laptop to print the sample paper from the 'exam support guide', 12 pages but using the magic 2-pages-per-sheet option which turns pages over (printing 2 portrait pages on a landscape page thus shrinking everything approx 62% of original size - costing me 6 instead of 12 sheets from my annual sheet allowance), dash to cafeteria, meet Geoff who is earlier than I expect, grab a coffee 9.02 counselling - a much needed review of recent events, over rather quickly 9.47 back to cafeteria, chat with Geoff, grab a drink, unpack and get ready to tackle paper 10.28 evacuated from building for a fire drill - they picked a rather windy day for it 10.37 everyone slowly files back into building 10.43 finally start on paper 11.20 Sadia arrives and focus shifts to helping her with her paper, in particular calculations involving settlement discounts i.e. calculating tax and total when producing an invoice and calculating how much to pay when 'taking' the discount, somehow find 18 minutes to complete my own paper (a total of 54 minutes to do the paper - acceptable), I invite Sadia and Geoff to join me in the pub to continue the session but they both have other plans 2.00 they leave, I make contact with Demi who still intends to join me, I pack my things, at the library renew my books, loo 2.13 cycle to pub
2.26 arrive at Whetherspoons, Rob is almost ready to show me his MySql efforts and his laptop's screen dies and his possibly-overheated machine gives up, Demi arrives and starts working on her homework paper with me assisting periodically, Rob's on Kozel, she's having WKDs, I start with a water and later Rob buys me a coffee, we learn a bit more about Demi who is in a 4-year relationship 5.40 having finished her paper Demi leaves, Rob and I share our views about her attractiveness 6.28 Rob and I leave pub (had I left the pub much earlier I would have gone past the market to see if they had more chestnuts but no such luck)
6.41 home, I eat a pineapple smoothie and legumes, unpack and make notes. By 7.15pm, 667 calories and 1,305 grams (51 kcal/100g).
7.15 turn lights off and lay down 7.34 unwind, loo 7.43 lay down failing to fall asleep 7.57 comp on, notes 8.13 entry - only 667 calories eaten so far! 8.20 post in challenge 8.34 upload diary 8.39 watched topics 8.51 reboot required, identify jerusalem artichokes needing priority attention 8.59 scan for personal emails (what are Rob's emails doing in the spam folder??) 9.03 CPH 9.19 prep veg for tomorrow 10.30 papads 10.34 mum called 10.41 entry, off phone 10.52 cookie-dough 10.59 dried fruit & nuts 11.07 cocoa-muesli 11.14 tortilla, rye 11.21 chop more whole dates (334 calories remain) 11.27 food to finish line 11.42 stats. Food 9.20pm-11.49pm: 1333 calories and 400 grams (333 kcal/100g) - a rather lengthy meal. 11.50 email scan, generally speaking the YouTube comment feature has given nothing but grief - why is it people feel compelled to share back with negative non-constructive comments presumably they'd realise the comment goes straight to the person in the video why not simply navigate away if their search brought up a video they did not wish to see, have now disabled comments on one of my videos 11.58 teeth, loo, 53kg 0.01 survey backlog: 5.5 x 30 minute radio programs, 13 unread non-personal emails, 51 blogs, 312MB of MP3s; outstanding tasks: fitness-related CV, eBay search for microphone belt 0.04 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=813
Veg: 6.1% [122kcal, 547g] marrowfat-peas33 summer-squash-raw30 chard-raw24 spinach-raw21 iceberg-lettuce8 romaine-lettuce8
Legumes: 11.9% [238kcal, 179g] chick-peas-boiled57 yellow-split-peas-js52 lentil-cooked-js45 Madras-pappadum-ruby25 pappadum-Niru16 garlic-pappadum-swad9 white-chilli-pappadum-swad8 jeera-pappadum-natco8 punjabi-pappadum-fudco7 black-pepper-pappadum-fudco7 red-chilli-pappadum-lijjat5
Fruit: 17.5% [351kcal, 498g] pineapple-in-juice-basic122 dates-dried-neals-yard106 raisin-mix77 raspberries47
Starchy: 8.0% [160kcal, 173g] jerusalem-artichoke--microwaved-halfOfRawWeight-tesco80:110 potato--microwaved-halfOfRawWeight50
Nuts: 16.5% [329kcal, 57g] cashew-raw126 peanuts-salted120 brazil-nut-HB72 cocoa-powder12
Grain: 35.8% [717kcal, 206g] oldElPaso-wholewheat-tortilla398 popcorn-Natco128 oat-scottish-rolled88 Swiss-style-muesli-Value76 rye-crispbread-trimlyne17 bran-natural11
Animals: 3.0% [60kcal, 33g] beef-ground-pan-broiled50 banana-flavour-whey-powder10
Rubbish: 1.2% [24kcal, 13g] matzos-rakusens18 nescafe-instant5
Totals: [1707g] 2000, 79.9g protein (16.0%), 54.3g fat (24.4%), 298.0g carb (59.6%), 8.12g saturated fat, 47.36g fibre, 2.28g sodium, 6,348mg potassium. 84 is 4.2%
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Nir
Senior Administrator
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Posted: 21 November 2009 05:57 am |
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Friday 20-11-09
3.24 awake - interrupt 3.51 can't fall asleep - comp on, online backlog 5.28 tts 5.32 shave, upload food db 5.41 research microphone belts online - best I can do is £16.67 Move-Ya or £14.92 via Amazon 6.13 loo, 51.5kg, food & drink 6.51 entry 6.54 get ready 7.02 mini-rest 7.10 cycle to gym
7.21 made gym, spin class didn't have any 'victims' I could pray on, discovered I lost yet another water bottle, Saffron arrived and was a good sport, we were interrupted mid track 2 by Stewart who chatted with Saffron for a while, I felt on top of things for coaching, some post-workout chat 8.50 cycle to college (only 10 minutes better than last week)
9.07 made college, loo, felt I didn't have time to get a coffee though evidently I did as our tutor was ill and the replacement was about 10 minutes late. Our session started with a pointless word-search exercise. It was then a mercifully abbreviated going-through-the-sample-paper. Main task for the session was a sample paper we were all attempting simultaneously. These things are home-grown and clearly not much proof-reading and checking is going on as mistakes abound. For homework we were provided with one other paper. Geoff asked for more papers and she eventually relented and copied onto his memory stick what amounted to 3 additional papers the rest of the class had no access to, in the library we copied those files onto my memory stick and I printed one of them using my credits. As an aside worked out that 2-sheets-per-page is equivalent to scaling to 70%, we then moved on to the library and basically just chatted (including about Eat For Health and the ANDI scoring system). 1.26 just as Geoff was trying to chicken out of doing the paper I decided to do it and he mustered some motivation - I was done with mine 2.05 done in record time, loo, coffee, help Geoff de-bug his paper, chat 2.44 walk out of college doors and go our separate ways
I cycled to ALDI which is mostly uphill 3.05 looked at the produce deals I came for and decided to treat myself to kiwi and brussel sprouts 3.19 cycle home - uphill, tired, heavy bag
3.35 home, made a kiwi-pineapple smoothie 3.45 smoothie ready
3.49 out on foot, eating my kiwi-pineapple smoothie then moving on to the rest of this morning's salad, Kelly was walking away from her counter as I arrived (only later did I realise this was because she was going for her break), at M&S picked a biscuit sample (belgian cookie) 4.05 had the idea of walking out of the building through the newly enlarged branch of the Halifax - the outer door was blocked but on the other hand discovered they have a Kenko filter drinks machine dispensing tea, coffee or hot chocolate using a 'cartridge system' - free of charge (had the coffee) 4.25 got lucky at 'soccer world' where a product aimed at runners (a pouch designed to hold an iPhone or an iPod) would probably service as a microphone belt - and this was currently reduced from £20 to £10 so I jumped on the bargain 4.37 briefly saw Kelly towards the end of her break, she's probably caught what the rest of her family has and in addition to feeling unwell she also has aches in her legs and back - not pleasant 4.49 no bowls of chestnuts (Geoff said he spotted some earlier in the day but mum didn't see any around 3pm) treated myself to a bowl of bananas instead 4.57 analaysed laptops on offer at 'currys.digital' - nothing comparable to the Intel Core 2 Duo machine that Majhid had exactly a year ago for £350 - the cheapest machine with this processor is currently discounted to £430 as processors have evidently become pricier 5.04 queued at an ATM
5.07 home, sample half banana and half bread slice, eat the belgian biscuit sample from M&S 5.15 make a banana-pineapple smoothie and freeze more pineapple servings5.33 shuffle away notes and coins, put away bananas, cook potatos 5.39 review today's food shopping, refrigerate, clear bed 5.54 comp on, entry, soak 421g chick-peas, swede. By 6.17pm, 1,027 calories and 1,949 grams (53 kcal/100g).
6.17 go downstairs to wait for lift, sat on pavement to take load of feet, approached by Kebab shop employee who was checking up on me (perhaps wondering whether I was drunk, either genuine concern for me or concern for impact on his business) my lift finally arrived 6.28 at the point when I had almost given up hope, we caught up on how we were doing, naturally we arrived late (not that I was planning on making a drink), altogether 12 in the meeting - 7 sharing including me (about Whey Powder (dairy) and Papads (sodium) being exceptions I tolerate to my healthy eating guidelines, recent brushes with chocolate, chestnuts, a tangent about time-wasting and powerlessness). Meeting wrapped up 5 minutes early when no-one else shared or wanted to share for a second time. Felt socially akward after the meeting, a time I've previously looked forward to though on reflection it has probably always felt akward to an extent just less so when compared with AA. Eventually my lift was ready to go, a bit more chat on the way - asked to be dropped off home instead of the AA meeting which I decided to skip tonight.
7.54 home, snack, settle 8.04 comp on, notes 8.14 email scan (11 non-personal messages outstanding) 8.19 notes 8.28 entry, herring, chop swede, matzo 8.38 papads, popcorn 8.52 cornmeal, oatmeal, muesli 9.08 notes 9.34 eat (nuts seeds fruit) 9.45 papad, bread 10.03 stats. Food 7.55pm-10.13pm: 973 calories and 364 grams (267 kcal/100g). 10.15 teeth, loo, 52.5kg 10.18 comp off
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=814
Shopping: £1 bananas 96p savoy 39p brussel-sprouts(750g) 39p kiwi-fruit(6) 15p swede 13p hovis-wholemeal(600g). £3.02
Veg: 7.1% [142kcal, 637g] marrowfat-peas33 summer-squash-raw29 chard-raw22 cabbage-raw21 spinach-raw15 summer-squash-boiled8 fennel-raw7 iceberg-lettuce5
Legumes: 8.2% [165kcal, 87g] chick-peas-boiled57 Madras-pappadum-ruby21 red-chilli-pappadum-lijjat19 white-chilli-pappadum-swad16 punjabi-pappadum-fudco14 black-pepper-pappadum-fudco13 jeera-pappadum-natco13 garlic-pappadum-swad12
Fruit: 30.4% [607kcal, 954g] pineapple-in-juice-basic359 banana110 raisin-mix62 kiwi-fruit42 dates-dried-neals-yard35
Starchy: 12.3% [246kcal, 346g] jerusalem-artichoke--microwaved-halfOfRawWeight-tesco80:150 potato--microwaved-halfOfRawWeight85 swede-boiled11
\Nuts: 5.7% [114kcal, 20g] brazil-nut-HB37 cashew-raw24 sunflower-seed-hulled-Hb22 peanuts-salted18 cocoa-powder13
Grain: 30.3% [606kcal, 222g] hovis-wholemeal264 popcorn-Natco117 Muesli-value78 oldElPaso-wholewheat-tortilla52 oat-scottish-rolled43 cornmeal-whole-grain-yellow38 bran-natural12
Animals: 3.3% [66kcal, 29g] herring-grilled50 banana-flavour-whey-powder16
Rubbish: 2.7% [55kcal, 17g] cookie-choc-chip35 matzos-rakusens16 nescafe-instant4
Totals: [2313g] 2000, 71.7g protein (14.3%), 30.5g fat (13.7%), 359.6g carb (71.9%), 5.24g saturated fat, 57.12g fibre, 1.81g sodium, 7,637mg potassium. 121 is 6.1%
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Nancy_in_GA
Senior Member
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Posted: 22 November 2009 03:43 am |
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Nir, now that you've had so much experience hitting your daily calorie goal precisely, do you think you would be able to come within, say, 100 calories of it without actually measuring, if you had to?
Just curious because I would like to be able to do that. And if you couldn't, I surely couldn't.
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