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Mar 23

03-23-09 Exercise & Food
032309 WeightMy weigh pre-workout was 169.0 and post-workout weight was 167.4.

My workout was 1st leg 5km bike 11:52, 2nd leg 5km run 31:24, and 3rd leg 5km bike 14:34 for a total time of 57:52.

My best time on the 1st get was 11:32 back on March the 16th. My 2nd leg was a way off as I had done that in 30:00 on March the 20th. My 3rd leg time of 14:34 was not to bad as my best time for the 3rd leg is 13:25 on March the 18th.

So if I took all my best times I would have a time of 54:57. So I am still looking for a really good day to make all 3 legs happen.

BCAA ShakePre-Workout Shake xxx Calories:
2 cup of water 0c
11g of Xtent BCAA

10km bike 5km run: 66:10

032309 LunchLunch 330 Calories:
1 cup of water 0c
113g of wild pacific salmon 120c
2 cup of broccoli 60c
62g (1/4 cup) of low fat yogurt 50c
10g of hemp hearts 50c
10g of chia 50c

032309 DinnerDinner 500 Calories:
1 cup of water 0c
150g of strip loin steak 300c
2 cup of cauliflower 50c
62g (1/4 cup) of low fat yogurt 50c
10g of hemp hearts 50c
10g of chia 50c

Evening ShakeEvening Shake 438 Calories:
4 cup of water 0c
140g of frozen mixed berries 120c
50g of frozen cranberries 30c
200g of fresh pineapple 96c
22g of GNC ISO Whey Protein 85c
8.5g of Progressive VegeGreens 47c
15g of Progressive PhytoBerry 60c

Snacks 520 Calories:
900g of sweet peppers 200c
50g (5.5 cups) of hot air popped popcorn 180c
100g of quiche 100c
100g of fruit yogurt 40c

1788 calorie day.
2274 calorie daily average.

5 Responses to “03-23-09 Exercise & Food”

  1. 1. dan Says:

    Average Calories Consumed Per Week:

    2081c Mar 15-20
    1878c Mar 08-14
    2107c Mar 01-07
    1870c Feb 22-28
    1712c Feb 15-21
    1558c Feb 08-14
    1998c Feb 01-07
    1731c Jan 25-31
    1724c Jan 18-24

    while dieting is hard, we the public can see plainly the emotional struggle our bob is in….the first 2 weeks of jan,.. are reflective of the stern resolve of a man who desires to attain his goal….the third week; or the first of feb…we see that good intentions begin to wane, but the second week of feb only proves the resilence of what once started is back on track…….
    The third and fourth week of feb is like the sweet smell of consistantcy but oh no….looky here what happens in march…..? The consumption of foods as per in relative terms seem to lose the resolve we seen back in feb…..we know that our bob shall bounce back to the 1700 to 1800 cal.. range …..I myself am seriously thinking of starting my diet soon howbeit a different kind than what our bob is pursuiing………….youre doing good bob

  2. 2. Bob Mutch Says:

    Hi Dan, Thanks. I did a review of my diet progress and add a couple more checks and balances. I am now calculating a running daily calorie average for each day and a weekly review on Saturdays.

    If I am over the 1700 to 1800 daily calorie count than I will find out what caused me to break my calorie count and fix that.

    Over all how ever my progress is excellent as the calorie counts are only a means to the end not an end in and of themselves. The issue of course am I meeting my weight loss goals.

    Currently for 3 months 8 days I am have lost 30lbs which is puts me 8 days behind on my goal of 10lbs a month.

    So why there has been a fluctuation in the weekly numbers of my daily calorie averages if you average it all out over 9 weeks my daily intake has been 1851 calories.

    I have been aiming at 1750 calories a day and the additional 151 calories a day for 9 weeks only adds up to 1.8lbs off my time based goal (151lbs x 9wks x 7days / 3500cal = 1.8lbs).

    So in the big picture of a 30lbs weight loss, being 1.8lbs off is not an issue when everything is said and done.

    The idea of setting time based goals is to force yourself to modify your conduct to reach a desired results quicker. If I reach my goal a few calories over and a few days late it really doesn’t matter.

    My goal is losing 40lbs in 4 months. Currently I am running 8 days or 2.3lbs behind or an average of 151 calories per day over my daily allowed intake.

    By working to correct the items where I am off track all I am really doing is making sure that I don’t get further off track.

  3. 3. dan Says:

    with all the sincerity i can muster up…i say you are really doing well bob…..I have decided to start me eating plan saturday morning….please pray for me, thanks

  4. 4. Bob Mutch Says:

    Hi Dan; Well I give the Lord all the glory. In and of myself I am weak willed, given to the pleasure of eating food, inconsistent, and can’t stick at anything for very long.

    I am glad if my diet success the Lord has helped me with can inspire others to lose weight.

  5. 5. dan Says:

    I am starting my new eating plan on the 29th of march… goal is to lose 40lbs in one month, so that by April 30th…I’ll be 40lbs less than what I am now….Dan

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