Day #6: Food & Exercise

Calories In: 2661 (57% carbs, 23% protein, 20% fat)
10:00am (awake)
10:30am - 2 bowls smart start cereal, bosc pear (645 kcal)
2:00pm - 2 white steak rolls with roast beef, peppers, onions & OJ
(804 kcal)
5:30pm - Happi House Pineapple chicken on white rice (582 kcal)
8:30pm - turkey & cheese on wheat bread (360 kcal)
11:30pm - peanut butter and jelly on a wheat roll (140 kcal)
12:30am (asleep)

Calories Out: 4163
2884 - Basal Metabolic Rate (Harris-Benedict w/Roza)
3750 - Estimated Energy w/ 1.3 activity factor
413 kcal exercise (2hrs, 15 min walking 2mph)

Note:
I didn't have any cravings today, except just before going to sleep. I
adapted for my family by adding cheese to their sandwiches but none for
me, and made healthy choices when we ate out. A great calorie count!

On 5 Nov 2006 09:31:48 -0800, comp_n_chess@hotmail.com wrote:

>Calories In: 2661 (57% carbs, 23% protein, 20% fat)
> 10:00am (awake)
> 10:30am - 2 bowls smart start cereal, bosc pear (645 kcal)
> 2:00pm - 2 white steak rolls with roast beef, peppers, onions & OJ
>(804 kcal)
> 5:30pm - Happi House Pineapple chicken on white rice (582 kcal)
> 8:30pm - turkey & cheese on wheat bread (360 kcal)
> 11:30pm - peanut butter and jelly on a wheat roll (140 kcal)
> 12:30am (asleep)
>
>Calories Out: 4163
> 2884 - Basal Metabolic Rate (Harris-Benedict w/Roza)
> 3750 - Estimated Energy w/ 1.3 activity factor
> 413 kcal exercise (2hrs, 15 min walking 2mph)
>
>Note:
> I didn't have any cravings today, except just before going to sleep. I
>adapted for my family by adding cheese to their sandwiches but none for
>me, and made healthy choices when we ate out. A great calorie count!

Yes, that's really very good! You're making improvements every day!

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

Congratulations on your continued improvements, and on staying on track when
you ate out!

ep

<comp_n_chess@hotmail.com> wrote in message
news:1162747908.270960.279180@b28g2000cwb.googlegr oups.com...
> Calories In: 2661 (57% carbs, 23% protein, 20% fat)
> 10:00am (awake)
> 10:30am - 2 bowls smart start cereal, bosc pear (645 kcal)
> 2:00pm - 2 white steak rolls with roast beef, peppers, onions & OJ
> (804 kcal)
> 5:30pm - Happi House Pineapple chicken on white rice (582 kcal)
> 8:30pm - turkey & cheese on wheat bread (360 kcal)
> 11:30pm - peanut butter and jelly on a wheat roll (140 kcal)
> 12:30am (asleep)
>
> Calories Out: 4163
> 2884 - Basal Metabolic Rate (Harris-Benedict w/Roza)
> 3750 - Estimated Energy w/ 1.3 activity factor
> 413 kcal exercise (2hrs, 15 min walking 2mph)
>
> Note:
> I didn't have any cravings today, except just before going to sleep. I
> adapted for my family by adding cheese to their sandwiches but none for
> me, and made healthy choices when we ate out. A great calorie count!
>

Chris Braun wrote:
> Yes, that's really very good! You're making improvements every day!

Edna Pearl wrote:
> Congratulations on your continued improvements, and on staying on track when
> you ate out!

Thanks, Edna and Chris. Only one more weekend day to survive.

On 5 Nov 2006 11:35:26 -0800, comp_n_chess@hotmail.com wrote:

>Chris Braun wrote:
>> Yes, that's really very good! You're making improvements every day!
>
>Edna Pearl wrote:
>> Congratulations on your continued improvements, and on staying on track when
>> you ate out!
>
>Thanks, Edna and Chris. Only one more weekend day to survive.

I dunno -- I have the impression you're doing better on the weekend.
You didn't seem to have so many occasions where you felt you needed a
large snack/meal.

If I could make a suggestion, I'd like to see you cut back a bit more
on the breads and cereal in favor of more lean protein. I think you'd
find it keeps you full longer. Instead of all the sandwiches,
consider a big salad with a bunch of veggies plus some grilled
chicken, a can of tuna, or other protein. (Are you the one who said
you didn't like salad dressings? Maybe you can find something you do
like on salads?)




Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004

comp_n_chess@hotmail.com wrote:
> Calories In: 2661 (57% carbs, 23% protein, 20% fat)
> 10:00am (awake)
> 10:30am - 2 bowls smart start cereal, bosc pear (645 kcal)
> 2:00pm - 2 white steak rolls with roast beef, peppers, onions & OJ
> (804 kcal)
> 5:30pm - Happi House Pineapple chicken on white rice (582 kcal)
> 8:30pm - turkey & cheese on wheat bread (360 kcal)
> 11:30pm - peanut butter and jelly on a wheat roll (140 kcal)
> 12:30am (asleep)
>
> Calories Out: 4163
> 2884 - Basal Metabolic Rate (Harris-Benedict w/Roza)
> 3750 - Estimated Energy w/ 1.3 activity factor
> 413 kcal exercise (2hrs, 15 min walking 2mph)
>
> Note:
> I didn't have any cravings today, except just before going to sleep. I
> adapted for my family by adding cheese to their sandwiches but none for
> me, and made healthy choices when we ate out. A great calorie count!

Now this is more like it! Did you notice that you were able to survive
between meals without having a meal to hold you over? Perhaps your
hunger at work is actually thirst, or boredom?

Neil
385/282/220

"Chris Braun" <braun@mill-creek-systems.com> wrote in message
news:2qhsk2dsjjvrbeeuitfohhve088nludvvj@4ax.com...
> I dunno -- I have the impression you're doing better on the weekend.
> You didn't seem to have so many occasions where you felt you needed a
> large snack/meal.

Maybe that's because you're gradually eating better, comp. In general, the
better the nutritional value of the food you're eating (especially, the more
protein and complex carbs you eat) the longer you stay satisfied. Also, you
may be learning to serve yourself smaller portions (no matter how hungry you
feel when you start to eat) and then stop eating short of stuffing
yourself -- these are good skills to have.

> If I could make a suggestion, I'd like to see you cut back a bit more
> on the breads and cereal in favor of more lean protein. I think you'd
> find it keeps you full longer.

Well, I think that depends. :-) I think lean meat is a great option for
people who like meat. But I also think that complex carbs and whole grains
can be just as filling as meat. Whole grains also contribute elements
necessary for the bioavailability of vegetable protein. Like, seeds and nut
in combination are very satisfying and a good source of protein. If you're
just eating refined carbs, simple carbs, though these are going to tend to
be more glycogenic and have fewer helpful nutrients.

A lot just depends on what you like to eat. Personally, I don't like to eat
much meat, so whole grains, nuts, seeds, fruit, legumes, and dairy are
important to me as protein sources. I'll bet this is what you mean when you
deliberately say "lean protein" instead of just "lean meat," Chris -- I just
thought I'd clarify it from my perspective.

> Instead of all the sandwiches, <snip>

Sandwiches can really waste a lot of calories on empty carbs and fats. Try
eating a half a law-fat sandwich at a sitting, while rounding out your meal
with other stuff -- a glass of skim milk, some nonfat cottage cheese, a
salad, etc.

ep