Mar 03

030309 WeightWeigh in was 174.6 and post-run weight was 172.8.

When I when for my run it was -8C, the sky was clear and there was no wind.

My run time was 41:40 and my average HR was 149bpm. When I did the 6.67km in 39:59 my average heart rate was 159bpm. 1min 40sec difference in time and your HR is 10bpm higher.

BCAA ShakePre-workout Shake xxx Calories:
1 cup of water 0c
11g of Xtent BCAA xxxc

6.62km run: 41:40

Protein ShakeShake 262 Calories:
1 cup of water 0c
1 cup of mixed berries 70c
22g of GNC ISO Whey Protein 85c
8.5g of Progressive VegeGreens 47c
15g of Progressive PhytoBerry 60c

030309-breakfastBreakfast 457 Calories:
1 cup of water 0c
125g of Pacific smoked salmon 182c
62g (1/4 cup) of low fat yogurt 30c
43g of fat salad 205c
170g (1 cup) of broccoli 40c

Afternoon ShakeAfternoon Shake 180 Calories:
4 cup of water 0c
2 cup of mixed berries 120c
15g of Progressive PhytoBerry 60c

030309 LunchLunch 390 Calories:
1 cup of water 0c
113g of pacific salmon 113c
62g (1/4 cup) of low fat yogurt 30c
43g of fat salad 205c
170g (1 cup) of broccoli 40c

030309 DinnerDinner 380 Calories:
1 cup of water 0c
113g of pacific salmon 113c
62g (1/4 cup) of low fat yogurt 30c
43g of fat salad 205c
170g (1 cup) of cauliflower 30c

1669 calorie day.

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4 Responses to “03-03-09 Exercise & Food”

  1. 1. dan Says:

    hey bob….i could send you a “eating plan” I have used that saw dramatic weight loss. It was designed by doctors for rapid weight loss in preperation for heart surgery. ….its works effectively…..What it really is …is extreme healthy eating on overdrive that forces your pancreas to take from stored fat on body. The only complaint is that most do noit have the discipline to continue. I lost 40 pounds in under two months, never hungry…in fact i was over stuffed. It follows the calories in out rule but uses digesting to force weight loss…then when you lose your goal weight loss you modify the eating plan to mantain your goal weight….oh ya…did i mention it requires no exercise?

  2. 2. Bob Mutch Says:

    Hi Dan; Congratulations on losing 40lbs. A diet that looses 20lbs a month is a 2333 calorie deficiency diet (20lb x 3500cal / 30d = 2333c). That is fine if you are 200lbs over weight but for some one like me at 51yr, 5′-7″, 172lb, and no exercise my calorie maintenance is 1915cal, that is not going to work with out extreme exercise.
    Personally I don’t think is healthy to go below 1000 calories and even at that I would need to burn 1333 calories in exercise to loose 20lbs a month. That would be like running 21km a day and on 1000 calories that is just not going to work.
    So for some one that should be 150lb and is 375lb it will work. If I was 375lbs my maintenance would be 3022 calories so I could loose 20lbs a month with no exercise if I when on a 1000 calorie diet.
    Another point is the faster you loose weight the harder it is to keep off. For me I only need to lose about 20lbs and the last 20lbs is the hardest. Currently I think I have hit a plateau and I am considering moving from my fasted cardio to HIIT.

  3. 3. dan Says:

    ok but calorie deficiency may not be bad if the foods you eat are sustaining the maximin nutrient needed for optium health. The secret of this eating plan is to mix neccesary fiber, starch, protein with over eating zero calorie (or near to) veg and fruits.

  4. 4. Bob Mutch Says:

    There are no secret eating plans. That is just marketing jazz. Most people that use a below 1000 calorie diet will end up on a yo-yo. You may want to read CNN’s report on a study Harvard and Pennington Biomedical Research Center did where they tested 4 difference types of diets and monitored the participants for 2 years. The conclusion was the kind of diet doesn’t matter it was all about calories in and calories out.

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