..ooOO 2007 OOoo..

Wed Sep 19 07
Should go back weight training. Lazy these days. Easy cycling today.

Sport

Cycling (evenning)
  Targeted HR range: 70-80% HRM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 76% HRM, 136 bpm
  Cal: bicycle says 1,260 kcal
          watch says 1039 kcal.
  Dist: 47,64 km

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
           CLA, VO2, Nitrox, Phedra Cut, LEUtec
Cal  :   1420 kcal

1      x Diet fuel bar (220 kcal / 924 kj)

Noon

1      x Steak + salad (500 kcal / 807 kj)  - party

Afternoon

1      x Pure protein bar (260 kcal / 1092 kj)

Night

2      x Diet fuel bar (440 kcal / 1848 kj)

---

Tue Sep 18 07
Made a 2 days break with the weight training. Back today.  Great day, motivation high, good results.

Sport

Cycling (evenning)
  Targeted HR range: 70-80% HRM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 76% HRM, 137 bpm
  Cal: bicycle says 1,258 kcal
          watch says 1059 kcal.
  Dist: 47,52 km

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
           CLA, VO2, Nitrox, Phedra Cut, LEUtec
Cal  :   1567 kcal

1      x Diet fuel bar (220 kcal / 924 kj)



1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Seafood salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Afternoon

1      x Pure protein bar (260 kcal / 1092 kj)

Night

2      x Diet fuel bar (440 kcal / 1848 kj)
1      x Everyday fruit salad (182 kcal / 760 kj)

---

Mon Sep 17 07
Back to the 70-80% HRM zone, as going higher don't burn much more cal (watch): less than 100 kcal.

Sport

Cycling (evenning)
  Targeted HR range: 70-80% HRM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 76% HRM, 137 bpm
  Cal: bicycle says 1,249 kcal
          watch says 1056 kcal.
  Dist: 47,24 km

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
           CLA, VO2, Nitrox, Phedra Cut, LEUtec
Cal  :   1107 kcal

1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Seafood salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Afternoon

1      x Pure protein bar (260 kcal / 1092 kj)

Night

1      x Pure protein bar (260 kcal / 1092 kj)
1      x slice low GI soy lin loaf (117 kcal / 246 kj)

---

Sun Sep 16 07
Weights that I was able to lift become harder now since last Saturday! Its true mainly  for the leg extensions and  shoulder press. Also, despite the fact that I have reduce the resting time between the set since middle of this week, the HR has decrease during the training. A good news anyway. Body is a mystery. Being hungry is definitely in the mind, as during the week (busy at work), I can easily get a 1400 kcal daily intake, while the same intake during the week-end is harder to maintain.

Sport

Cycling (afternoon)
  Targeted HR range: 75-85% HRM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 79% HRM, 143 bpm
  Cal: bicycle says 1,304 kcal
          watch says 1148 kcal.
  Dist: 49,42 km

4      x slice low GI soy lin loaf (468 kcal / 984 kj)
4      x Vienna chicken (281 kcal / 1180 kj)
2      x Apple golden (100 kcal / 420 kj)

Noon

1      x Chicken breast with potatoes (298 kcal / 1190 kj)

Night

1      x Diet fuel bar (220 cal / 441 kj)

---

Sat Sep 15 07
Back on track. Next resting day will be much lighter (meal).
In shape ! But have to increase the velocity on the bicycle to reach the 75-85% HRM zone. At the end, with a lower AVG bpm vs. the last training (78% against 80%), the distance has increased (49,26 km vs. 48.22 km).
Since Sun Aug 9th (1 week) :
Metabolism : 17,500 kcal, sport : 7,789 kcal, intake: 12,468 kcal.  Deficit : 12,821 kcal

Sport

Cycling (afternoon)
  Targeted HR range: 70-85% HRM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 78% HRM, 140 bpm
  Cal: bicycle says 1,304 kcal
          watch says 1075 kcal.
  Dist: 49,26 km

Weights training (night)
Exercise: Upper body - Reps: 15, 12, 10, 8, 12, extra 12 Set: 1
  Data: AVG HR: 62% FCM, 1125 bpm
  Cal: watch says 331 kcal Time: 0h42
  Chest: Pectoral Flyes
  17.5, 20, 22.5, 25, 25 extra 25
  Back: Vertical row
  35, 40, 45, 50, 55 extra 55
  Shoulders: Seated dumbbell press
  40, 45, 40, 40, 40 extra 35 (difficult)
  Biceps: Cable curls
  20, 25, 30, 35, 35 extra 35
  Triceps: Seated triceps press
   35, 40, 45, 50, 50 extra 50
  Forearms: Wrist curls/extension (2 exercises)
  -

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
           CLA, VO2, Nitrox, Phedra Cut, LEUtec
Cal  :   1390 kcal

1      x Pure protein bar (260 kcal / 1092 kj)
1      x Benecol vanilla flavored drinking yogurt (75 kcal / 310 kj)

Noon

1       x Chicken prego roll (318kcal / 1335 kj)

Afternoon

1      x Pure protein bar (260 kcal / 1092 kj)
1      x 400g black figs (300 kcal / 1250 kj)
1      x 125g blueberries (60 cal / 252 kj)
1      x slice low GI soy lin loaf (117 kcal / 492 kj)

---

Fri Sep 14 07
Resting day. And YESS, I have appreciate the meals of the day :))
But won't repeat it before a month at least.
Back to diet + sport tomorrow Saturday.

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
Cal  :   3418 kcal

1      x Pure protein bar (260 kcal / 1092 kj)
1      x 500ml free fat milk (192 kcal / 800 kj)
1      x 100g cereals (392 kcal / 1642 kj)
2      x Benecol vanilla flavored drinking yogurt (150 kcal / 620 kj)

Midmorning

1     x butter croissant (406 kcal / 1706 kj)

Noon

2       x Chicken prego roll (636kcal / 2670 kj)


Night

1       x 200g prawn cocktail (420 kcal / 1760 kj)
1       x 340g sushi (446 cal / 1870 kj)
1       x 1.5L Lite flavoured drink (48 kcal / 200 kj)
1       x 4 slices low GI soy lin loaf (468 cal / 1960 kj)

---

Wed Sep 13 07
Great day; tomorrow Friday, resting day  ^.^
Might try 3 days workout for 1 resting day. Trained faster with weight. The load have lightly been increased, but the total of calories burned has decrease. The energy drink was really great. Low in cal and it has allows to recovery quickly ! Or was it the chicken sandwich or both. Will never knows.

Sport

Cycling (evenning)
  Targeted HR range: 75-85% HRM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 80% HRM, 144 bpm
  Cal: bicycle says 1,278 kcal
          watch says 1133 kcal.
  Dist: 48,22 km

Weights training (evenning)
Exercise: Lower body - Reps: 15, 12, 10, 8, 12, extra 12 Set: 1
  Data: AVG HR: 64% HRM, 115 bpm AVG
  Cal: watch says 263 kcal Time: 00h31
  Quadriceps: Leg extensions
  30, 35, 40, 45, 50 extra 55
  Hamstrings: Standing leg curls
  10, 12.5, 17.5, 22.5, 22.5 extra 27.5
  Calves: Standing heel raises
  37.5, 45, 52.5, 60, 67.5 extra 67.5
  Abs: Abs crunch machine
  30, 35, 40, 45, 50 extra 55

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
           CLA, VO2, Nitrox, Phedra Cut, LEUtec
Cal  :   1370 kcal

1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Seafood salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Afternoon

2       x Pure protein bar (260 kcal / 1092 kj)

Night

1       x Apple golden (50 kcal / 210 kj)
1       x Chicken prego roll (318 kcal / 1335 kj)
1       x Lean-R drink 600ml (17 kcal / 69 kj)

---

Tue Sep 12 07
In shape !

Sport

Cycling (evenning)
  Targeted HR range: 75-85% HRM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 81% FCM, 145 bpm
  Cal: bicycle says 1,248 kcal
          watch says 1140 kcal.
  Dist: 47,14 km
 

Weights training (night)
Exercise: Upper body - Reps: 15, 12, 10, 8, 12, extra 12 Set: 1
  Data: AVG HR: 69% FCM, 125 bpm
  Cal: watch says 458 kcal Time: 0h47
  Chest: Pectoral Flyes
  17.5, 20, 22.5, 25, 22.5 extra 22.5
  Back: Vertical row
  35, 40, 45, 50, 55 (8x) extra 45
  Shoulders: Seated dumbbell press
  40, 45, 50, 55, 50 extra 45
  Biceps: Cable curls
  20, 25, 30, 35, 35 extra 35
  Triceps: Seated triceps press
   35, 40, 45, 50, 50 extra 50
  Forearms: Wrist curls/extension (2 exercises)
  10, 10, 10, 10, 10 extra 10 (+)

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
           CLA, VO2, Nitrox, Phedra Cut, LEUtec
Cal  :   1243 kcal

1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Seafood salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Afternoon

1       x Pure protein bar (260 kcal / 1092 kj)

Night

1      x Pure protein bar (260 kcal / 1092 kj)
1.5   x Water shake Light Diet fuel (258 cal / 1085 kj)

---

Tue Sep 11 07
Easy cardio today, so targeted the 75-85% HRM zone. Start getting great results with the body (muscle growth, fat losses).

Sport

Cycling (evenning)
  Targeted HR range: 75-85% HRM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 79% FCM, 143 bpm
  Cal: bicycle says 1,243 kcal
          watch says 1195 kcal.
  Dist: 46,98 km
 

Weights training (evenning)
Exercise: Lower body - Reps: 15, 12, 10, 8, 12, extra 12 Set: 1
  Data: AVG HR: 67% HRM, 121 bpm AVG
  Cal: watch says 340 kcal Time: 00h35
  Quadriceps: Leg extensions
  30, 35, 40, 45, 50 extra 55
  Hamstrings: Standing leg curls
  10, 12.5, 17.5, 22.5, 22.5 extra 27.5
  Calves: Standing heel raises
  37.5, 45, 52.5, 60, 60 extra 60
  Abs: Abs crunch machine
  30, 35, 40, 45, 50 extra 55 (difficult)

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
           CLA, VO2, Nitrox, Phedra Cut, LEUtec
Cal  :   1158 kcal

1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Seafood salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Afternoon

2      x Pure protein bar (520 kcal / 21842 kj)

Night

1      x 400g Medley of fruits (174 kcal / 728 kj)

---

Mon Sep 10 07
Very easy cardio today so pushed a bit more.

Sport

Cycling (evenning)
  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 78% FCM, 140 bpm
  Cal: bicycle says 1,201 cal
          watch says 1145 kcal.
  Dist: 45,28 km
 

Weights training (night)
Exercise: Upper body - Reps: 15, 12, 10, 8, 12, extra 12 Set: 1
  Data: AVG HR: 69% FCM, 124 bpm
  Cal: watch says 709 kcal Time: 1h09
  Chest: Pectoral Flyes
  17.5, 20, 22.5, 25, 22.5 extra 22.5
  Back: Vertical row
  35, 40, 45, 50, 45, extra 45
  Shoulders: Seated dumbbell press
  40, 45, 50, 55, 50 extra 45 (difficult)
  Biceps: Cable curls
  20, 25, 30, 35, 35 extra 35
  Triceps: Seated triceps press
   35, 40, 45, 50, 50 extra 50
  Forearms: Wrist curls/extension (2 exercises)
  10, 10, 10, 10, 10 extra 10 (+)

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
           CLA, VO2, Nitrox, Phedra Cut, LEUtec
Cal  :   1389 kcal

1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Seafood salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Night

3      x Pure protein bar (780 kcal / 3276 kj)
1      x 400ml fat free milk (144 kcal / 6400 kj)

---

Sun Sep 9 07
Resting day. Meal 2500 kcal.

---

Sat Sep 8 07
Great day, Saturday, cycling done and sunny day.

Sport

Cycling (morning)
  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 76% FCM, 137 bpm
  Cal: bicycle says 1,170 cal
          watch says 1103 kcal.
  Dist: 43,82 km
 

Weights training (evenning)
Exercise: Lower body - Reps: 15, 12, 10, 8, 12, extra 12 Set: 1

  Data: AVG HR: 62% FCM, 111 bpm AVG
  Cal: watch says 301 kcal Time: 00h37
  Quadriceps: Leg extensions
  30, 35, 40, 40, 40 extra 40  (difficult)
  Hamstrings: Standing leg curls
  7.5, 10, 12.5, 17.5, 22.5 extra 22.5 (+ 3 first)
  Calves: Standing heel raises
  37.5, 45, 52.5, 60, 60 extra 60
  Abs: Abs crunch machine
  25, 30, 35, 40, 45 extra 50 (+ 3 first)

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
           CLA, VO2, Nitrox, Phedra Cut, LEUtec
Cal  :   1519 kcal

1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Pure protein bar (260 kcal / 1092 kj)

Midmorning

1      x 125 shaved roasted chicken (124 kcal / 519 kj)

Afternoon

1     x Roast chicken and salad sandwich (306 cal / 1280 kj)

Night

1     x 100g salmon (165 cal / 690 kj)
2      x slice low GI soy lin loaf (234 kcal / 984 kj)

---

Fri Sep 7 07
Adaptation done with weight training. Adding cardio the morning and improving diet.

Sport

Cycling (morning)
  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 76% FCM, 136 bpm
  Cal: bicycle says 1,175 cal
          watch says 1092 kcal.
  Dist: 44,10 km
 

Weights training (night)
Exercise: Upper body - Reps: 15, 12, 10, 8, 12, extra 12 Set: 1

  Data: AVG HR: 61% FCM, 110 bpm
  Cal: watch says 543 kcal Time: 1h07
  Chest: Pectoral
  25, 30, 35, 40, 35, extra 35
  Back: Vertical row
  25, 30, 35, 40, 45, extra 50
  Shoulders: Seated dumbbell press
  30, 37.5, 45, 45, 37.5 extra 30 (difficult)
  Biceps: Cable curls
  20, 25, 30, 35, 35 extra 35
  Triceps: Triceps pushdown
  30, 35, 40, 45, 60, extra 65
  Forearms: Wrist curls/extension (2 exercises)
  12, 15, 15, 15, 12 extra 10 (difficult)

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
Cal  :   1698 kcal

1     x Milk shake Diet fuel (220 cal / 850 kj)

Noon

1      x Pure protein bar (260 kcal / 1092 kj)

Afternoon

1      x Chicken prego roll (318 kcal / 1335 kj)

Night

1      x 170g sushi (223 cal / 935 kj)
1      x 250g Colorburst nectarines sundried fruit (456 kcal / 1914 kj)
1      x 100g cottage cheese free fat (104 kcal / 435 kj)
1      x slice low GI soy lin loaf (117 kcal / 492 kj)

---

Thu Sep 6 07
Adapting with weight training trying to do it with the cardio. Need to adapt in order to wake up at the right time. Hoping be able to found the rhythm this week-end. Consequence: weight stable since 3 days. This shows how important is the cardio ! Weight training easy, should increase the set next week. Must definitely decrease cal intake !!

Sport

Weights training (night)
Exercise: Lower body - Reps: 15, 12, 10, 8, 12, extra 12 Set: 1
  Data: AVG HR: 61% FCM, 110 bpm AVG
  Cal: watch says 294 kcal Time: 00h37
  Quadriceps: Leg extensions
  20, 25, 30, 35, 35, extra 40  (+)
  Hamstrings: Standing leg curls
  7.5, 10, 12.5, 17.5, 22.5, extra 22.5
  Calves: Standing heel raises
  30, 37.5, 45, 52.5, 60, extra 60 (+)
  Abs: Abs crunch machine
  25, 30, 35, 40, 40, extra 40

  Cool down: 5 min cycling 79% 142bpm 65kcal
 
  + = to increase weight next time

Meal
Drink: Water, Bio Green Tea
Caps:  1 x System health pack
Cal  :   1693 kcal

2      x Pure protein bar (520 kcal / 1092 kj)

Midmorning

1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Chicken salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Afternoon

1      x Pure protein bar (260 kcal / 1092 kj)

Night

1     x 600g hake (448 kcal / 1878 kj)

---

Wed Sep 5 07

Sport

Weights training (night)
Exercise: Upper body - Reps: 15, 12, 10, 8, 12, extra 12 Set: 1

  Data: AVG HR: 62% FCM, 112 bpm
  Cal: watch says 611 kcal Time: 1h13
  Chest: Cable crossovers
  25, 30, 35, 40, 30, extra 30
  Back: Vertical row
  20, 25, 30, 35, 40, extra 45 (+)
  Shoulders: Delt
  20, 25, 30, 35, 25, extra 20 (difficult)
  Biceps: Cable curls
  20, 25, 30, 35, 35, extra 6x20 (arm curl / difficult)
  Triceps: Triceps pushdown
  30, 35, 40, 45, 60, extra 65
  Forearms: Wrist curls/extension (2 exercises)
  12, 15, 15, 15, 10 extra 10

Meal
Drink: Water, Bio Green Tea
Caps:  1 x System health pack
Cal  :   1822 kcal

1      x Oatmeal (305 kcal / 1252 kj)

Noon

1      x 1 sausage + 2 bred balloon and small salad (est. 500 kcal / 2100 kj)

Night

1     x Apple nectar drink 330 ml (142 kcal / 594 kj)
1     x 100g cottage cheese free fat (104 kcal / 435 kj)
3     x slice low GI soy lin loaf (351 kcal / 1475 kj)
1     x prawn cocktail 200g (420 kcal / 1760 kj)

---

Tue Sep 4 07
Daily cardio and weights training, 6 time a week.
Did 1h00 morning cycling, should try 1h30 instead. Expecting good results tomorrow on the scale accordingly to the weight tonight. The diet is not a diet but a new lifestyle. Not hungry, not tired, easy exercising, everything fine.

Sport

Cycling (morning)
 
  Targeted HR range: 70-80% FCM
  Exercise: 1h00, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 3m38s
  Data: AVG HR: 74% FCM, 133 bpm
  Cal: bicycle says 784 kcal
          watch says 700 kcal.
  Dist: 29,70 km
 

Weights training (night)

  Exercise: Lower body
  Reps: 15, 12, 10, 8, 12, extra 12, Set: 1
  Data: AVG HR: 59% FCM, 107 bpm
  Cal: watch says 332 kcal Time: 00h45
  Quadriceps: Leg extensions
  10, 15, 20, 25, 35, extra 110 (Leg press +)
  Hamstrings: Lying leg curls
  15, 20, 25, 30, 30, extra 75 (Multi hip machine ++)
  Calves: Standing heel raises
  30, 37.5, 45, 52.5, 60, extra 40 (seated calf raises)
  Abs: Abs crunch machine +
  15, 20, 25, 30, 40, extra 15x (floor crunches)
 
  + = to increase weight next time

Meal
Drink: Water, Bio Green Tea
Caps:  1 x System health pack
Cal  :   2243 kcal

1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Myoplex Carb Control Ready-to-Drink (150 kcal / 630 kj)

Afternoon

1      x Pure protein bar (260 kcal / 1092 kj)
1      x Egg sandwich (260 kcal / 1092 kj)

Night

1     x leaf three cheese salad (262 kcal / 1098 kj) w/light dressing ( 12 kcal / 50 kj)

Late

2      x Pure protein bar (520 kcal / 2084 kj)
2      x slice low GI soy lin loaf (234 kcal / 984 kj)
1      x 100g trout salmon (135 kcal / 565 kj)
3      x granny apple (150 kcal / 630 kj)

---

Mon Sep 3 07
Weight training have start today. Recommended ratio to lose fat & gain muscle: 40% Protein, 40% Carbohydrate, 20% Fat
Crowded at the gym in more of trying to figure out which machine could suit my needs. An art.

Sport

Weights training (night)

  Exercise: Upper body
  Reps: 15, 12, 10, 8, 12, extra 12, Set: 1
  Data: AVG HR: 60% FCM, 108 bpm
  Cal: watch says 529 kcal Time: 1h09
  Chest: Cable crossovers
  25, 30, 35, 40, 35, extra -
  Back: Wide-Grip Lat Pull down
  20, 25, 30, 35, 45, extra 45 (pull-ups)
  Shoulders: Seated dumbbell press
  22.5, 30, 37.5, 45, 37.5, extra -
  Biceps: Cable curls
  20, 25, 30, 35, 25, extra 15 (arm curl)
  Triceps: Triceps pushdown
  30, 40, 50, 60, 60, extra 6x60 (seated triceps press)

Meal
Drink: Water, Bio Green Tea
Caps:  1 x System health pack
Cal  :   1270 kcal

1      x Oatmeal (305 kcal / 1252 kj)

Noon

1      x Myoplex Carb Control Ready-to-Drink (150 kcal / 630 kj)

Night

4     x Vienna chicken (281 kcal / 1180 kj)
1     x Pure protein bar (260 kcal / 1092 kj)
1     x leaf three cheese salad (262 kcal / 1098 kj) w/light dressing ( 12 kcal / 50 kj)

---

Sun Sep 2 07
Back to sport after 2 resting days. New program starting from Monday. Gonna be hotter.
Very happy with the August results. VO2max improved by 4 points, rpm by 10 points to stay within the 70-80% HRM zone.

Cardio

Cycling (evening)
 
  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 76% FCM, 136 bpm
  Cal: bicycle says 1,218 kcal
          watch says 1091 kcal.
  Dist: 45,97 km
 

Meal
2'300 kcal

---

Fri Aug 31 - Sat Sep 1 07
Resting day. Resp. 2100 and 2400 kcal intake.

---

Thu Aug 30 07
Great day. Just that ^.^

Cardio

Cycling (evening)
 
  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 76% FCM, 136 bpm
  Cal: bicycle says 1,332 kcal
          watch says 1092 kcal.
  Dist: 43,60 km
 

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
Cal  :   1467 kcal

1      x Pure protein bar (260 kcal / 1092 kj)
1      x Benecol vanilla flavored drinking yogurt (75 cal / 310 kj)

Midmorning

1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Chicken salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Night

3      x slice low GI soy lin loaf (276 kcal / 1160 kj)
1      x 250g trout salmon (337 kcal / 1418 kj)
1      x 75g fat free cottage cheese (54 kcal / 226 kj)

---

Wed Aug 29 07
Not willing to exercise today but to get results, no choices.

Cardio

Cycling (evening)
 
  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 76% FCM, 136 bpm
  Cal: bicycle says 1,169 kcal
          watch says 1092 kcal.
  Dist: 43,98 km
 

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
Cal  :   1709 cal

1      x Oatmeal (305 kcal / 1252 kj)

Midmorning

1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Chicken salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Afternoon

1      x BFL bar (200 kcal / 820 kj)
1      x BFL shake (136 kcal / 571 kj)

Night

4      x slice low GI soy lin loaf (468 kcal / 490 kj)
1      x 100g trout salmon (135 kcal / 565 kj)

---

Tue Aug 28 07
Great results after the break made last week-end !

Cardio

Cycling (morning)
 
  Targeted HR range: 70-80% FCM
  Exercise: 1h00, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 3m38s
  Data: AVG HR: 74% FCM, 134 bpm
  Cal: bicycle says 755 cal
          watch says 735 kcal.
  Dist: 28,38 km
 

Cycling (evening)
 

  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 76% FCM, 137 bpm
  Cal: bicycle says 1,152 cal
          watch says 1103 kcal.
  Dist: 43,04 km
 

Meal

Drink: Water, Bio Green Tea
Caps:  1 x System health pack
Other: Gums (27 cal / 110 kj)
Cal  :   1910 cal

1      x Oatmeal (305 kcal / 1252 kj)

Noon

1      x Chicken salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Afternoon

1      x Pure protein bar (260 kcal / 1092 kj)

Night

1      x 200g Red prawns (172 kcal / 720 kj)
1      x 75g fat free cottage cheese (54 kcal / 226 kj)
5      x slice low GI soy lin loaf (585 kcal / 2458 kj)
1      x 200ml fat free milk (77 kcal / 320 kj)
1      x 200g fruit salad (90 kcal / 375 kj)
1      x 100g trout salmon (135 kcal / 565 kj)

---

Mon Aug 27 07
Back to the diet & sport. The two last resting days was very beneficial in term in recovery !
The cycling was much easier than last Friday.

Cardio

Cycling (evening)
 

  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 75% FCM, 135 bpm
  Cal: bicycle says 1,190 cal
          watch says 1053 kcal.
  Dist: 44,90 km
 

Meal

Drink: Water, Bio Green Tea
Caps:  2 x Phedra-Cut XT 1000
           1 x System health pack
Other: Gums (27 cal / 110 kj)
Cal  :   1302 cal

1      x Oatmeal (305 kcal / 1252 kj)

Noon

1      x Chicken salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Afternoon

1      x Pure protein bar (260 kcal / 1092 kj)

Night

1      x 175g Sundried pears (428 kcal / 1794 kj)
1      x 200ml fat free milk (77 kcal / 320 kj)

---

Sat Aug 25 - Sun Aug 26 07
Resting days. Sat 2500 kcal, Sun 2200 kcal. No training.

---

Fri Aug 24 07
Great day. Cycling were difficult today. A good rest. Need to get 80% of the daily cal intake during the day.
The remaining before 7pm. This simple measure should increase the perf, coupled with the weight training to be started tomorrow.

Cardio

Rowing (morning)

 Targeted HR range: 60-65% FCM
  Exercise: 1h rowing, constant speed
  Data: AVG FCM: 64% FCM
            AVG HR   : 115 bpm
  Cal: C2 says 530 cal, watch says 522 cal.
  Dist: 10.369 m
 

Cycling (evening)
 

  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 76% FCM, 137 bpm
  Cal: bicycle says 1,148 cal
          watch says 1074 kcal.
  Dist: 42,95 km
 




Meal

Drink: Water, Bio Green Tea
Caps:  4 x Phedra-Cut XT 1000
           2 x CLA 1000
           1 x System health pack
Other: Gums (27 cal / 110 kj)
Cal  :   1672 cal

1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Chicken salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Afternoon

1      x Pure protein bar (260 kcal / 1092 kj)

Night

1      x 80 special k bar (90 kcal / 378 kj)
1      x 100g Rainbow trout (135 cal / 565 kj)
1      x 500ml fat free milk (191 kcal / 800 kj)
1      x Water shake Light Diet fuel (172 cal / 723 kj)
1      x 400g fruit salad (178 kcal / 744 kj)
1     x 125g fat free cottage cheese (94 kcal / 395 kj)
1     x 125g blueberries (60 cal / 252 kj)

---

Thu Aug 23 07
Half rest day. Right knee asking for some rest, even if otherwise in great shape.
Not convinced at all by the 60% HRM zone as since 3 days in this zone, nothing
has changed nor improve. By the way, will continue at 65% HRM morning (rowing), and 70-80% HRM afternoon (cycling). Weight training to start next Saturday.

Cardio

Cycling (evening)
 

  Targeted HR range: 60-70% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 76% FCM, 136 bpm
  Cal: bicycle says 1,143 cal
          watch says 1071 kcal.
  Dist: 42,72 km
 

Meal

Drink: Water, Bio Green Tea
Caps:  8 x Phedra-Cut XT 1000
          4 x CLA 1000
          2 x System health pack
Other: Gums (27 cal / 110 kj)
Cal  :   1252 cal

1      x Pure protein bar (260 kcal / 1092 kj)

Noon

1      x Chicken salad (193 kcal / 807 kj)  w/light dressing ( 12 kcal / 50 kj)

Afternoon

1      x Pure protein bar (260 kcal / 1092 kj)

Night

1      x 200g fat free cottage cheese (150 kcal / 540 kj)
1      x 400g fruit salad (178 kcal / 744 kj)
1      x Water shake Light Diet fuel (172 cal / 723 kj)

---

Wed Aug 22 07
Experiencing the fat burning zone (60% HRM) to see it impact.

Cardio

Rowing (morning)

 Targeted HR range: 60% FCM
  Exercise: 1h rowing, constant speed
  Data: AVG FCM: 61% FCM
            AVG HR   : 110 bpm
  Cal: C2 says 490 cal, watch says 480 cal.
  Dist: 9,740 m
 

Cycling (evening)
  Targeted HR range: 60-70% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 66% FCM, 119 bpm
  Cal: bicycle says 1,002 cal
          watch says 834 cal.
  Dist: 37,74 km
 

Meal

Drink: Water, Bio Green Tea
Caps:  2 x Phedra-Cut XT 1000
           1 x CLA 1000
           1 x System health pack
Other: Gums (27 cal / 110 kj)
Cal  :   1,647 cal

 
1      x 50g chicken (46 cal / 190 kj)

Midmorning

1      x Pure protein bar (260 cal / 1092 kj)

Noon

1      x Chicken salad (193 cal / 807 kj)  w/light dressing ( 12 cal / 50 kj)

Afternoon

1      x Pure protein bar (260 cal / 1092 kj)

Night

1      x Diet fuel bar (220 cal / 441 kj)
1      x 200g hake (157 cal / 659 kj)
1      x 75g chicken (69 cal / 275 kj)
1      x Energy drink (143 cal / 600 kj)
1      x Pure protein bar (260 cal / 1092 kj)

---

Tue Aug 21 07
Rowing this morning 5:30am. Did it this time.

Cardio

Rowing (morning)

 Targeted HR range: 60-65% FCM
  Exercise: 1h rowing, constant speed
  Data: AVG FCM: 64% FCM
            AVG HR   : 116 bpm
  Cal: C2 says 511 cal, watch says 512 cal.
  Dist: 10,085 m
 

Cycling (evening)
  Targeted HR range: 65-75% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 71% FCM, 127 bpm
  Cal: bicycle says 1,062 cal
          watch says 911 cal.
  Dist: 39,76 km
  Comment: Slowed done by 5% the intensity to
                    prevent cramping.

Meal

Drink: Water, Bio Green Tea
Caps:  2 x Phedra-Cut XT 1000
           1 x CLA 1000
           1 x System health pack
Cal  :   1,449 cal

 
1      x Diet fuel bar (220 cal / 441 kj)

Midmorning

1      x Pure protein bar (260 cal / 1092 kj)

Noon

1      x Chicken salad (193 cal / 807 kj)  w/light dressing ( 12 cal / 50 kj)

Afternoon

1      x Pure protein bar (260 cal / 1092 kj)

Night

1      x Diet fuel bar (220 cal / 441 kj)
1      x 100g fat free cottage cheese (74 cal / 300 kj)
1      x Diet fuel bar (220 cal / 441 kj)

---

Mon Aug 20 07
Great shape today, very easy cycling. Wake up late this morning, miss the rowing.
Should start the weight training very soon. HRmax has increased from 175 to 181
accordingly to the OwnIndex.

Cardio

Cycling (evening)
  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG HR: 76% FCM, 136 bpm
  Cal: bicycle says 1,106 cal
          watch says 1,049 cal.
  Dist: 44,14km
  Comment: Despite a higher AVG HR and distance,
                    less cal spent. Surprising. The increase
                    of the HRmax ?

Meal

Drink: Water, Bio Green Tea
Caps:  2 x Phedra-Cut XT 1000
           1 x CLA 1000
           1 x System health pack
Other: Gums (27 cal / 110 kj)
Cal  :   1,964 cal

 
1      x 1 slice low GI soy lin loaf (117 cal / 490 kj)
1      x 30g salmon (47 cal / 197 kj)

Midmorning

1      x Pure protein bar (260 cal / 1092 kj)

Noon

1      x Chicken salad (193 cal / 807 kj)  w/light dressing ( 12 cal / 50 kj)

Afternoon

1       x Pure protein bar (260 cal / 1092 kj)

Night

1      x Roast chicken and salad sandwich (306 cal / 1280 kj)
1      x 240g hake (188 cal / 790 kj)
1      x Water shake protein (197 cal / 822 kj)
1      x 1 slice low GI soy lin loaf (117 cal / 490 kj)
1      x 30g salmon (47 cal / 197 kj)
1      x Diet fuel bar (220 cal / 441 kj)

---

Sun Aug 19 07
Good results this morning on the scale, good shape: cardio improve results !
Hungry this afternoon. Body inertia to sport increase ?
Soft resistance..

Cardio

Rowing (morning)

 Targeted HR range: 60-65% FCM
  Exercise: 1h rowing, constant speed
  Data: AVG FCM: 63% FCM
            AVG HR   : 114 bpm
  Cal: C2 says 487 cal, watch says 550 cal.
  Dist: 9,688 m
 

Cycling (evening)
  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG FCM: 73% FCM
            AVG HR   : 131 bpm
  Cal: bicycle says 1,099 cal
          watch says 1,085 cal.
  Dist: 41,06km
  Comment: Cycling constant speed give closer cal
                    matching between watch and bicycle

Meal

Drink: Water, Bio Green Tea
Caps:  2 x Phedra-Cut XT 1000
           1 x System health pack
Cal  :   2,033 cal

 

1    x Protein Delight Bar (220 cal/924 kj)

Noon

1       x Pure protein bar (260 cal / 1092 kj)
1       x 400g hake (308 cal / 1292 kj)
1       x 120g hot smoked fillet (144 cal / 640 kj)

Afternoon

1       x Pure protein bar (260 cal / 1092 kj)
1       x Peach (47 cal / 200 kj)
1       x 2 slices low GI soy lin loaf (234 cal / 980 kj)

Night

2       x Lite spicy tomato (70 cal / 280 kj)
1       x Pure protein bar (260 cal / 1092 kj)
1       x Protein Delight Bar (220 cal/924 kj)

---

Sat Aug 18 07
Started rowing. The idea is to do (daily):
-  1h of rowing 60-65% FCM the morning (before breakfast),
-  and 1h30 of cycling 70-80% FCM the evening (before dinner), alternated (3 d/week) with a 20 min HIIT
Followed by (every 2 days):
-  1h of bodybuilding, alternating the different groups
OwnIndex has increased by 1 point this morning
The Concept2 software have really extremely basic functions.
Found on the net (sourceforge) an open source, written in Java.
Good input to write a polar protrainer like application in Java for the C2 or a universal (plug-in) application supporting the polar and the C2 at first.

Cardio

Rowing (noon)

 Targeted HR range: 60-65% FCM
  Exercise: 1h rowing, constant speed
  Data: AVG FCM: 63% FCM
            AVG HR   : 113 bpm
  Cal: C2 says 612 cal, watch says 562 cal.
  Dist: 10,109 m
  Comment: Easy

Cycling (evening)
  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: AVG FCM: 73% FCM
            AVG HR   : 132 bpm
  Cal: bicycle says 1,103 cal, the
          watch says 1,091 cal.
  Dist: 41,28km
  Comment: Easy
  Drink water shake from 45 till 1h15





Meal

Drink: Water, Bio Green Tea
Caps:  6 x Phedra-Cut XT 1000
           4 x CLA 1000
           1 x System health pack
Cal  :   2,019 cal

1/2    x Roast chicken and salad sandwich (153 cal / 640 kj)
1       x 5 slices low GI soy lin loaf (584 cal / 2450 kj)

1        x 175 broccolis (78 cal / 324 kj)

Night

1       x 240g hake (188 cal / 790 kj)
1       x Winter trio fruits papaya, pineapple, grape (262 cal / 1100 kj)
1       x Water shake Light Diet fuel (172 cal / 723 kj)
1       x Pure protein bar (260 cal / 1092 kj)
1       x Apple golden (50 cal / 210 kj)

Fri Aug 17 07
Started increasing cycling duration from 1h to 1h30.
Gonna probably add 30min morning rowing starting from Monday, so a 2h cardio per day.

Cardio

  Targeted HR range: 70-80% FCM
  Exercise: 1h30, 5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 5m38s
  Data: 70% FCM = 70-75 w, 75% FCM = 90-100 w,
            80% FCM = 130-150 w. 70-85 rpm avg
            AVG FCM: 75% FCM
            AVG HR   : 135 bpm
  Cal: bicycle says 1,130 cal, the
          watch says 1,079 cal.
  Dist: 42,19km
  Comment: Easy, not tired at all.
  Weight difference (before - after cycling): -100g
  (include night meal and drink)

Meal

Drink: Water, Bio Green Tea
Caps:  1 x Multi Plex
           1 x Omega 3-6
           8 x Phedra-Cut XT 1000
           4 x CLA 1000
           1 x System health pack
Other: Gums (27 cal / 110 kj)
Cal  :   1,938 cal

1    x Chicken salad (193 cal / 807 kj)  w/light dressing ( 12 cal / 50 kj)

1    x Pure protein bar (260 cal / 1092 kj)

Night

1     x Roast chicken and salad sandwich (306 cal / 1280 kj)
1     x 100g salmon (95 cal / 395 kj)
1     x 170g sushi (223 cal / 935 kj)
1     x 200g low fat tzatziki (108 cal / 450 kj)
1     x 2 slices low GI soy lin loaf (234 cal / 980 kj)

---

Thu Aug 16 07
Great day, weight 100g less this afternoon than this morning. Body is a mystery.
What an amazing result at the cardio today: controlling the cardio got 2 effects:
Higher performance: further, more cal
Higher shape: less tired than ever before
The conclusion is that cycling as strong as possible provide much less results than
cycling slower but constantly.

Cardio


  Targeted HR range: 70-80% FCM
  Exercise: 1h
                   5 mountains,
                   3 steps per mountain (1, 5, 9)
                   1 step = 3min45
  Data: 70% FCM = 70-75 w, 75% FCM = 90-100 w,
            80% FCM = 130-150 w. 70-85 rpm avg
            AVG FCM: 74% FCM
            AVG HR   : 134 bpm
  Cal: bicycle says 834 cal, the watch says 712 cal.
  Dist: 31,34km
  Comment: Very easy, not tired at all.
  Weight difference (before - after cycling): -400g

Meal

Drink: Water, Bio Green Tea
Caps:  1 x Multi Plex
           1 x Omega 3-6
           8 x Phedra-Cut XT 1000
           4 x CLA 1000
           1 x System health pack
Other: Gums (27 cal / 110 kj)
Cal  :   2,006 cal

1    x Chicken salad (193 cal / 807 kj)  w/light dressing ( 12 cal / 50 kj)

1    x Pure protein bar (260 cal / 1092 kj)

Night

1       x Pure protein bar (260 cal / 1092 kj)
1 1/2 x Roast chicken and salad sandwich (459 cal / 1920 kj)
1       x Water shake Light Diet fuel (172 cal / 723 kj)
1       x 200g fat free cottage cheese (143 cal / 600 kj)

---

Wed Aug 15 07
In a work zone of 60-65% FCM, 75% of the energy come from the lipids.
In the 70-80% FCM zone, its 50%. As more energy is spent in the latter, the total is still in favor of the 70-80% zone. In more, it improve the cardio vascular system and the increase the MBR.
To be started tomorrow .. morning; willing to stay as much as possible close to 1,575 kcal/d.

Meal

Drink: Water, Bio Green Tea
Caps:  1 x Multi Plex
           1 x Omega 3-6
           6 x Phedra-Cut XT 1000
           4 x CLA 1000
           1 x System health pack
Other: Gums (27 cal / 110 kj)
Cal  :   1,838 cal

1     x Chicken salad (193 cal / 807 kj)  w/light dressing ( 12 cal / 50 kj)

Tue Aug 14 07
Seems that the ideal frequency to burn fat is between 60-65% FCM
So for a man aged of 38 yo, that is between 109 and  118 bpm !
(FCM girl = 226-age, FCM man = 220-age  approximately)
So low !! Above, it seems that we start to burn the glycogen, but
we also improve the cardio-vascular system. The body is complex..

Cardio



  Targeted HR range: 60-65% FCM
  Exercise: Flat (level 3)
  Data: AVG HR: 111 (62%),  25km/h avg
  Cal: bicycle says 674 cal, the watch says 479 cal.
  Dist: 25,37km
  Comment: So easy not tired at all.
  But it is said that 60-65% burn max fat.

Meal

Drink: Water, Bio Green Tea
Caps:  1 x Multi Plex
           1 x Omega 3-6
           6 x Phedra-Cut XT 1000
           4 x CLA 1000
Cal  :   1,700 cal

1    x Calamar salad (250 cal / 807 kj)

Mon Aug 13 07
Got the belt to measure the heart bit rate. Measured my VO2max and FCM.
Doing now cardio at 70%-80% of the FCM . Seems that gonna sleep easily tonight.
Nothing compared to cycling 1h in the 80-90% FCM range.
Will start muscling this week. Gonna keep the same diet with small variation.

Cardio



  Targeted FC range: 70-80% FCM
  Exercise: 1h
                   5 mountains,
                   3 steps per mountain (1, 5, 9)
  Data: 70% FCM = 75 watt, 75% FCM = 100 watt,
            80% FCM = 150 watt. 80 rpm average
            AVG HR: 132 bpm
  Cal: bicycle says 783 cal, the watch says 684 cal.
  Dist: 29,34km
  Comment: Very easy, not tired at all.
  Were probably previously exercising at 90% FCM.





Meal

Drink: Water, Bio Green Tea
Caps:  1 x Multi Plex
           1 x Omega 3-6
           6 x Phedra-Cut XT 1000
           4 x CLA 1000
Cal  :   1,647 cal

1     x Chicken salad (193 cal / 807 kj)  w/light dressing ( 12 cal / 50 kj)

Like in the middle of the Ocean, diet give sometime the feeling
we don't know where we go or why we are there.
But we all know that we are right. Just never give up.

Sun Aug 12 07
Rest

Drink: Water, Bio Green Tea
Caps:  2 x Multi Plex
           1 x Omega 3-6
           2 x CLA 1000
Cal  :   1,817 cal

1     x 150g fat free strawberry yogurt (72 cal / 304 kj)

---

Comment for the day
The ultimate U2 collection (my army), The Police and movies
DVD, what else needed to train in good conditions ?

Sat Aug 11 07
Rest

Drink: Water, Bio Green Tea
Caps:  2 x Multi Plex
           1 x Omega 3-6
           4 x CLA 1000
Cal  :   1,391 cal

1     x 500ml 100% tomato juice (72 cal / 300 kj) 1     x Pure protein bar (260 cal / 1092 kj)
1     x Roast chicken and salad sandwich (306 cal / 1280 kj)

Afternoon

1     x Greek salad (270 cal / 1210 kj)

Night

1     x 350g grapefruit (126 cal / 525 kj)
1     x peach (47 cal / 200 kj)

---

Next step


Sport

• Cardio: 7h/w  60% FCM (cycling, rowing) to burn an average of 1,200 cal/day (5 time a week)
• Weight lifting: To start in 2 months

Cal and food

• On sport days: 2,100 cal/d
• On resting days: 1,400 cal/d
• No meals after 7pm.
• Healthy food, no booster caps but vitamins/minerals. Time to time, shake.

Rest

• Sleep:  7h/night min, early

Notes

• This program may change again.
• Doing harder could become unhealthy.
• Do not try such diet without getting first the approval of your doc.

---

Diet & Sport :: Week Summary

Average cal taken (meal): 2,000 cal /d
Average cal burned (sport): 567 cal/d

Effective daily cal intake: 1,433 cal/d

---

Comment for the day
Fixing excess. Low cal intake today.
Lot of healthy food, low cal. Great.

Fri Aug 10 07
Rest

Drink: Water, Bio Green Tea
Caps:  2 x Multi Plex
           8 x Phedra-Cut Thermo
           4 x CLA 1000
Cal  :   1,322 cal
1     x Pure protein bar (260 cal / 1092 kj)

Afternoon

1     x 150g Strawberry (48 cal / 202 kj)

Night

1     x 270g Asparagus tips (65 cal / 274 kj)
1     x 260g baby corn & mange tout (120 cal / 504 kj)
1     x 800g Winter bowl fruits (364 cal / 1520 kj)
1     x 100g salmon (165 cal / 690 kj)

---

Comment for the day
Slept late last night, increased cal by 972 cal.. 
Weight 300g less this morning.
Today is day off. The Woman day here in SA. Respect to you !
Cycling earlier, so done !
Second time take calories while not hungry. Must fix that.

Thu Aug 9 07
Cardio

Drink: Water, Bio Green Tea
Sport: 1h bicycle / 30.22km  (805 cal)
Caps:  2 x Multi Plex
           2 x Phedra-Cut Thermo
           3 x CLA 1000
Cal  :   2,079 cal

---

Diet & Sport summary Jul 30 - Aug 8

---

Comment for the day
Cycling was not too easy today, but all is in the mind, and it happen, done.
Nice comments today: "you look healthy".
Almost all this week, the weight the morning  was equal to the weight the
same night before eating. I consider this to be a good diet & sport result.
After midnight... excess !

Wed Aug 8 07

Afternoon

2     x Pure protein bar (520 cal / 2184 kj)

Night

1     x Greek salad (270 cal / 1210 kj)
1     x 350g grapefruit (126 cal / 525 kj)

After midnight (972 cal)

5    x Tangerine (300 cal / 1257 kj)
1    x 250g papaya & lime (95 cal / 398 kj)
1    x 100g Fat free yogurt strawberry (57 cal / 240 kj)
2    x Pure protein bar (520 cal / 2184 kj)

---

Tue Aug 7 07

1     x Pure protein bar (260 cal / 2184 kj)

Afternoon
1     x 100g salmon (165 cal / 690 kj)

Mon Aug 6 07

For the first time, the 1h of bicycle was quite easy.
Even the pleasure to do sport is back.
After the little 5h of bicycle made this week, the
muscles of the legs seems to appears.
Maybe the time to increase the difficulty has come. 

Sun Aug 5 07 Morning 2     x Benecol vanilla flavoured drinking yoghurt (150 cal/620 kj)


 
Night

1     x Roast chicken and salad sandwich (306 cal / 1280 kj)
1     x 100g Rainbow trout (135 cal / 565 kj kj)
1     x 800g Winter bowl fruits (364 cal / 1520 kj)

After midnight

1     x Water shake Diet fuel (198 cal / 831 kj)
1     x  320g Low fat seasoned hake portions (italian cheese & herb) (247 cal / 1034 kj)

---

Diet & Sport :: Week Summary

Average cal taken (meal): 2,200 cal /d
Average cal burned (sport): 657 cal/d

Effective daily cal intake: 1,543 cal/d

 

Morning 1     x Pure protein bar (260 cal / 1092 kj)
1     x Double espresso

---

 
Wed Aug 2 07 Morning 1     x Pure protein bar (260 cal / 1092 kj)
1     x Double espresso


 
Night

1     x 100g salmon (165 cal / 690 kj)
2     x Greek salad (540 cal / 2420 kj)
2     x Green apple granny (100 cal / 420 kj)
2 1/2 x complete bred slice + 3 slice light cheese + 3 slice ham (est. 400 cal / 1680 kj)
 

---

Drink: Water, Green Tea
Sport: 1h bicycle / 29.92km  (796 cal)
Morning 1     x Pure protein bar (260 cal / 1092 kj)
1     x Double espresso


 
Night

1     x 100g salmon (165 cal / 690 kj) 
2     x Lite spicy tomato (70 cal / 280 kj)
3     x Green apple granny (150 cal / 630 kj) 
1     x Water shake Diet fuel (198 cal / 831 kj)
1     x Greek salad (290 cal / 1210 kj)

Today Switzerland is celebrating its 716 Years !

In the 13th century leaders of the three forest cantons, Uri, Schwyz and Unterwalden, met at the Rütli meadow in secret.
They swore an oath of allegiance, considered Switzerland's founding act, in 1291.



Swiss cheese in Zimbabwe, sausages in Paris and Alpine horns in Washington – these are just some of the ways Swiss National Day is being celebrated abroad.

For many of the around 650,000 Swiss (including me !)who live overseas, the event is important way to keep in touch with their homeland.
It enables them to introduce some traditional Swiss customs to their new countries as well.



HAPPY BIRTHDAY MY DEAR SWITZERLAND !!!


More about Switzerland: My Switzerland


    
    Alpine Horns            Swiss Cheeses                 Swiss Sausages                Swiss Watch

                                 
   Hot Green Tea         Iced Tead Ceylon berry   Roast chicken & salad              Chicken fillets  
                                                            
Concentrate apricot & peach     Benecol vanilla drinking yoghurt                  blueberries

               
   winter bowl fruits          rainbow trout         Low fat hake (different flavours)     soup (different flavours)

• http://theinterviewwithgod.com/   Click "view presentation"
  Great life tips
  
• http://www.ijigg.com/songs/V247DF7PD
  One song about many others

But but I’m getting news from my country and friends on a regular basis. Lot of smiles so sometime, I think that I should come back.

But I like discovering new countries. So maybe, again , 2007 will keept me away from my Dear Country, Friends and Family.

Forgive me .  Happy happy haaaappy   hahaha