So the flaky firewood delivery guys, who I wanted to come Tuesday… who changed it to Saturday - they’re coming tomorrow afternoon. I’m kind of pissed off as this means I really do have to leave the college after class (no drinks and/or social hour). I was kind of looking forward to it, but won’t be able to stay. Oh well, I know there will almost certainly be other weeks. But honestly, I’m a bit pissy about the whole thing. Next year if we need wood (after the fall) I’m going to look for someone else. Oh, and our forecast for tomorrow afternoon is a rain/snow mix. Always great weather to be stacking wood.

So, I was emailing a friend of mine back and forth, as well as looking for stuff on the internet. I’ve got a recipe to link to and then, perhaps a good summer PWO snack. First the link:

http://www.isoflex.ca/recipes.html

Now… here’s the thought… ice cream with chocolate syrup!

226 cals - 22g P, 18g C, 8g fat

Really! I started with the recipe for chocolate pudding on the above link and used 40g of my protein powder and 5g cocoa powder. You’re supposed to add just enough water to make it a pudding consistency and I goofed and put a little too much in (it goes from sludgy to thin really fast). It was about the consistency of chocolate syrup though and I ended up just eating it with a spoon. While doing this I thought it might go well over ice cream. It probably needed a little less protein powder though (those numbers above would be 20g protein powder to 5g cocoa powder).

The real problem with that calorie count above is that it’s over half a cup of breyer’s all natural ice cream (and I’m not sure that half a cup is really a serving. Make it a cup of ice cream and it’s more like 356 cals - 25g P, 32g C, 15g F. Oh, and the small amount of mixture that I left in the bowl became almost like chocolate leather…. hmm…. a more portable was of taking protein powder with you? More experimentation with this in the future.

There’s an interesting recipe on that site for orange creamsicles. You mix egg whites with orange PP and then freeze. I might just be silly enough to try it in warmer weather. Although it might be better to mix with real orange juice (better carb/protein blend).

Saturday will be a bit busy with homework (the lab I skipped out on today, electricity lecture questions, lab preparation, maybe a little studying for a quiz). Hopefully I’ll get my math homework done during the break tomorrow morning. I did half of an assignment for my problem solving class this afternoon. It’s due Thursday next week, but he’s not going to teach how to finish it until Wednesday. Although I think I could probably finish it now, but I can finish it up quickly next week.

So, I have nothing else to add tonight. Tomorrow is another early morning so I’m probably going to get to bed soon. Have to rest up if I’m going to haul around wood in the afternoon.

Food for the day:

Total: 2005 (34% fat, 32% carbs, 32% protein)

Late Breakfast: egg/egg white omelet with cheese & salsa, honey oatmeal bread, jam, orange (624)
AM Snack: none (171)
Lunch: whole wheat tortillas, mustard, eye of round, apple (438)
PM Snack: carrots, hummus (178)
Dinner: corned beef, cabbage w/tomato sauce, butter (481)
Late Snack: protein pudding/syrup (experiment), fruit salad (284)

Nothing much to add today.  I admit that by the time I got home I was kind of tired of answering questions for people.  Cad, math, statistics, etc.  And then my mother was having problems printing through the network when I got home. 

The only good thing to come out of today is that the stats teacher confirmed that we don’t have to actually attend the MiniTab lab if we don’t want to.  All we have to do is complete the Thursday assignment by next Wednesday.  So, I’ll skip it tomorrow (and probably not bother attending the labs - although they aren’t every week) and be done by 3pm instead of 5pm.  Yay!

Anyway, off to bed with me since I’ve got a lifting day in the morning… although I’m thinking perhaps of doing the lifting at 3:30 in the afternoon when I get home (a preferred time for me).

Food for the day:

Total: 2014 (29% fat, 40% carbs, 31% protein)

Breakfast: two scrambled eggs, honey oatmeal bread, clementines (404)
AM Snack: zucchini spice cake (171)
Lunch: whole wheat tortillas, mustard, eye of round, apple (440)
PM Snack: carrots, hummus (178)
Dinner: orange pork, bean/carrot blend, butter, salad w/dressing (591)
Late Snack: protein shake, fruit salad (230)

Well, from the the mental list I made yesterday:

1) lifting
2) bake bread (running low)
3) work on autocad drawing (other homework done)
4) 60 mins on the treadmill (this is a maybe)

Did all except the autocad drawing. I found some other work to do (typing up notes and such), and worked on some of the statistics assignment (have to be done before some time in February, but don’t want to leave it too late). I’ve got three hours free tomorrow and the cad lab is free, so I’ll work on it then. However, I know I’ll likely have company … and they’ll have lots of questions. It can sometimes be a little draining, but I’ll survive.

The good news is that our class got changed on Friday, so my last class ends at 1pm (after an 8am start though). Of course, the guys think this is good because we can go to the campus pub early. I decided I will probably go, but maybe not every week. This week I managed to do an hour of cardio today, and I’ll be moving/stacking wood on Saturday, so I can skip a Friday workout. However, what I might do is move cardio to Thursday morning next week, and then lift on Friday afternoon. I really do prefer to lift later in the day.

Other than that I feel like a bit of a wreck tonight. My right elbow is definitely twingy, more painful on twisting motion more than anything else. And for whatever reason my left foot is sore. It’s a good thing that it’s bedtime soon!

From the HR monitor (for the cardio):

60 mins, 421 cals, Max: 152 (86%), Avg: 131 (74%)

Food for the day:

Total: 2294 (28% fat, 37% carbs, 35% protein)

Pre-WO: protein shake, zucchini spice cake (266)
Breakfast: egg/egg white omelet with cheese & salsa, honey oatmeal bread, jam, clementines (543)
Lunch: lamb barley soup, honey oatmeal bread, apple (382)
PM Snack: carrots, hummus (178)
Dinner: beef/turkey burgers, whole wheat roll, condiments, salad w/dressing (695)
Late Snack: protein shake, fruit salad (230)

I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 7-9)
Workout B4 (8 of 10)

1: One-arm Dumbbell Snatch - 35e/5, 35e/5, 35e/5, 35e/5
2: Forward Lunge - 65t/5, 65t/5, 65t/5, 65t/5
3: Romanian Deadlift - 135t/5, 135t/5, 135t/5, 135t/5
4: Side to Side Push-up - 5, 5, 5, 5
5: Bent-over Row - 135t/5, 135t/5, 135t/5, 135t/5
6: Dumbbell Alternating Press - 25e/5, 25e/5, 25e/5, 25e/5
7: Negative Chin-ups - 5, 5, 5, 5
8: Seated Russian Twist - 25t/5, 25t/5, 25t/5, 25t/5
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 75 mins
HR monitor: 387 cals, Max: 140 (79%), Avg: 110 (62%)

So I dropped the weight on the RDL, which did help me towards the end of the workout. I’m still having pain in my right elbow, mainly when I straighten it. The odd thing is that it didn’t hurt while doing the snatches, or the presses. Although it’s bugging me now, but not enough to stop doing anything.

I’ve got my bread started, and now I should go work on my AutoCAD drawing…. we’ll see!

So, I did a good thing / bad thing today. I went into the bookstore to pick up the last of my books. It was actually a college printed item and it came to ~$9. I didn’t have my bank card, so I handed her my credit card, only to be told that there was a $10 minimum on credit card purchases. I’d been in line for about 10 minutes, so I wasn’t going back to put the book back, go to my locker, come back, wait in line again. So, I looked at the ‘impulse items’ and picked up a roll of Maynard’s Wine Gums. I know from the past that the roll is 140 calories, and I had soy nuts that I hadn’t eaten. So I figured I’d just eat them instead.

I go into the cad lab early (it’s empty) and a couple of my classmates were there, so I handed the roll to one of the other women in the class as I sat down. I was telling her about buying it, but not really wanting it (liar). I figured she’d take it home and give it to her kids. Nope, she opened it and pretty much ate the entire roll. I did eventually give in and take one, but better than 9 of them.

I feel a little bad corrupting someone else (turns out that candy is her downfall), and she was complaining before Christmas that she was gaining back weight that she’d lost. Although, I don’t feel all THAT bad.

Just adding the food for the day, then off to bed!

Food for the day:

Total: 1997 (27% fat, 40% carbs, 33% protein)

Breakfast: two fried eggs, honey oatmeal bread, jam, clementines (460)
Lunch: whole wheat tortillas, sirloin steak, mustard, apple (463)
PM Snack: zucchini spice cake, soy nuts, 1 wine gum (320)
Dinner: chicken breast with tomato/wine sauce and cheese, bean/carrot blend, butter, salad w/dressing (523)
Late Snack: protein shake, fruit salad (231)

Sometimes I don’t know where the day goes. I’ve finished the laundry, read over my electricity lab information, but I really want to go over it again. So, I think I’ll make my evening post and then sign off soon for the evening. I think the snow is stopped, and we’ll get a slight break until the end of the week (fingers crossed). The forecast seems to change hourly, so who knows.

Food for the day:

Total: 2297 (24% fat, 30% carbs, 46% protein)

Breakfast: egg/egg white omelet with cheese & salsa, honey oatmeal bread, jam, clementines (455)
Lunch: turkey noodle soup, honey oatmeal bread, apple (392)
PM Snack: zucchini spice cake (171)
Dinner: sirloin steak, corn, butter, salad w/dressing (723)
Late Snack: protein shake, fruit salad (276)

—- from earlier in the day —-

I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 7-9)
Workout A4 (7 of 10)

1: Snatch Pull - 65t/5, 65t/5, 65t/5, 65t/5
2: Clean-grip Deadlift - 135t/5, 135t/5, 135t/5, 135t/5
3: Single-leg Supine Hip Extension - 5, 5, 5, 5
4: Push-ups (incline) - 5, 5, 5, 5
5: Bent-over Two-point Dumbbell Row - 35e/5, 35e/5, 35e/5, 35e/5
6: Push Press - 75t/5, 75t/5, 75t/5, 75t/5
7: Chin-ups (band assisted, attempts) - 5, 5, 5, 5
8: Cable Woodchop - 10, 10, 10, 10
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 75 mins
HR monitor: 445 cals, Max: 152 (86%), Avg: 116 (66%)

I struggled through this one today as well. I purposely dropped the weight on the deadlifts (and they were reasonably easy), but the push press I think needs to come back a bit. By the time I get to the chin-ups (even band assisted) I’m just out of steam. Of course, I did do about an hour of snow shoveling, wood bin refilling, so that could be some of the issues.

This morning’s weigh-in was 248.0, which is 1.8 pounds down from last week. The 9-week loss is 5.8lbs (0.64/week) which is usually the ‘number’ I look at to see how things are going overall. At the moment I’m not too impressed with it, but the only thing I can do is go forward. It’s going to take a while to get back to where it was. The other little compulsive number I look at is how many days I’ve been ‘on plan’ primarily with food. I still consider the maintenance week ‘on plan’ since I accomplished what I wanted to. So this is day 22 on plan with food.

So, back to the usual calorie levels (2000/2300) for a couple of weeks until I see where I’m going. And now that I’m back in school we’re going to see the really back and forth weights during the week. Although I know what that’s from (irregularity with early mornings) it means that I really don’t know how I’m doing until Saturday. I’ll just trust that I know what I’m doing.

Next week’s plan is:

Sun: lifting
Mon: 30 mins cardio (or rest)
Tue: lifting (possibly stacking wood this week), other weeks maybe 60 mins cardio
Wed: rest
Thu: lifting
Fri: 60 mins cardio
Sat: 30 mins cardio (or 60 - making up the week to 120 mins)

Calories: 2000 / 2300 lifting days, 30%+ protein

We have the fire going tonight, and I think I’m going to stay down here for a while.  Tomorrow I’ll shovel the snow, bring in the last of the logs, and fill up the ’smaller branches’ bin.  Then I’m going to see if we can get a delivery on Tuesday (my day off) and then I’ll stack the wood around the side.  Hopefully that will keep us going for a while.

Today was a quiet day.  I did a lot of little things, but don’t think I finished up anything.  Tomorrow I need to finish up my laundry and go through my clothes (getting rid of some of the fancier stuff that doesn’t fit).  With the financial situation at the moment I won’t likely be going on a cruise, or to any Christmas parties… or by the time I do, they will be ridiculously big. 

No exercise, today was a rest day.  Being a split week (starting on OPT and switching) I decided I would just take today as the rest day, and see how next week works out.

Food for the day:

Total: 2156 (24% fat, 38% carbs, 38% protein)

Breakfast: egg/egg white omelet with cheese & salsa, honey oatmeal bread, jam, clementines (484)
Lunch: hamburger minestrone soup, honey oatmeal bread, apple (388)
PM Snack: carrots, hummus (178)
Dinner: spicy meatloaf, roasted potatoes & onions, bean/carrot blend, butter, salad w/dressing (663)
Late Snack: protein shake, fruit salad (286

So I got lazy last night and didn’t post. Mainly it was because we had the fire on and the desk (which is to the side) doesn’t get as warm as the sitting area. ie. the couch was much warmer! I ended up throwing a couple of extra logs on and fell asleep in front of it. Probably the only time I’ve been truly warm in a week.

I did get an hour of cardio done yesterday (eliptical, treadmill, bike) , as well as my math homework, and helped a couple of people with their AutoCad drawing. Other than that, it was just a long school day.

From the HR monitor:
60 mins, Cals: 511, Max: 178 (101%), Avg: 143 (81%)

Food for the day:

Total: 2156 (24% fat, 38% carbs, 38% protein)

Breakfast: protein shake with sour cherries and oatmeal, pecans (441)
Lunch: whole wheat tortillas, mustard, roast beef, apple (444) <—Post-WO
Snack: zucchini spice cake, soy nuts (305) <– should have been AM
PM Snack: carrots, hummus (178)
Dinner: round steak w/tomatoes, onion, wine, bean/carrot blend (done in crockpot), salad w/dressing (512)
Late Snack: protein shake, fruit salad (276)

Well, it was a busy day today with the early morning workout.  School wasn’t too bad, although I really didn’t get out of the building until after 5pm.  At least the drive home was nice.  I’ve decided not to be lazy and I’ll take my workout stuff with me to school tomorrow.  I went outside today during a break (move the car, and check that I wasn’t ticketed) and decided it wouldn’t be such a bad thing tomorrow.  Looking at the forecast (-17C, with -28C windchill… that’s ~7F and -18F) I’m trying to remind myself that it’s probably what it was today, and it wasn’t that bad.  Yeah, yeah, keep repeating it.  I really hope the teacher manages to get the schedule changed for next week!

So, tomorrow is a 5:45am morning, so I’m going to bed in (hopefully) about an hour.  I haven’t come up with any kind of compliance checklist, which I liked.  I’ll see about what I can do on the weekend with that.

Food for today:

Total: 2283 (28% fat, 40% carbs, 32% protein)

Pre-WO: protein shake (180)
Breakfast: two fried eggs, honey oatmeal bread, jam, clementines (362)
Lunch: whole wheat tortillas, mustard, smoked beef (372)
PM Snack: apple, zucchini spice cake (266)
Dinner: chili w/cheese, multi-grain tostidos, salad w/dressing (811)
Late Snack: protein shake, fruit salad (291)