Nimm's Journal, 30 January 2013

I'm doing the Madcow 5x5 routine these days. Three workouts per week, with flat bench on days 1 and 3, and incline bench on day 2. It seemed that I was putting more stress on my shoulder with the incline bench, so I tried replacing it on Monday with dumbbell flies. Apparently this was a mistake - the AC ligament in the shoulder is stinging pretty badly this morning.
Looks like it will be flat bench only from now on; I just hope I haven't injured anything too badly.

And I'd really been hoping to punch through my arbitrary goal weight of 167 this morning, but no dice - 167.2. Close, though. But tonight's workout is higher volume and intensity, so maybe tomorrow if I drop enough water. Of course, the sensible solution would just be to stop now and start reverse dieting, since I'm satisfied with the body fat levels as is....

Bonus research link:
Salad and satiety: Energy density and portion size of a first-course salad affect energy intake at lunch
In this study, the subjects were given salads as a first course before lunch. The researchers then measured whether the subjects ended up eating more or fewer total calories than those without salads.

Subjects were required to consume the entire salad, but ate as much pasta as they wanted. The salads varied in energy density (0.33, 0.67, or 1.33 kcal/g) and portion size (150 or 300 g). The energy density of the salad was reduced by changing the amount and type of dressing and cheese.
. . . .
Compared with having no first course, consuming the low-energy-dense salads reduced meal energy intake (by 7% for the small portion and 12% for the large), and consuming the high-energy-dense salads increased intake (by 8% for the small portion and 17% for the large).

Interesting result, if you're eating ad lib and not closely counting everything - salads with a low energy density led to lower total calorie consumption, but salads with high energy density led to more total calories. The (possible) moral of the story: go easy on the cheese and dressing. Although I could see the outcome of this study changing dramatically for different types of main courses, different subjects, and about a dozen other variables.

Diet Calendar Entry for 30 January 2013:
1811 kcal Fat: 59.23g | Prot: 189.70g | Carb: 168.51g.   Breakfast: eggland's best large, dannon light & fit greek, blackberries, blueberries, vegetable medley, TOMATO, dry roasted peanuts, meijer lowfat cottage cheese, daily chef cottage cheese, spinach. Lunch: grilled chicken, guacamole, salad, jack link's turkey jerky. Dinner: salad, Chicken Breast Fajitas, dannon light & fit greek, meijer colby jack, blackberries, daily chef cottage cheese. Snacks/Other: Extra Dessert Delights Sugarfree Gum - Mint Chocolate Chip, Light & Fit Greek - Vanilla, Cravings - Protein Peanut Butter Cup, quest bar, planters natural, dannon light & fit pomegranate, Chewy Bars - Caramel Nut. more...
on diet Nimm's own diet  


Good thing I the salad IS my lunch. Of course with chicken, cheese, nuts & oil & vinegar. Interesting study. Thanks for sharing - and way to go on staying so focused on your goal. :) 
30 Jan 13 by member: Neptunebch
Interesting study. It would be interesting to know what type of salad dressing they were using, most likely a soybean oil based dressing. 
05 Feb 13 by member: mikefarinha
According to the full PDF they used Ken foods fat reduced Italian Dressing which soybean based I think all they measures was the meal - I think measuring the day may get a bigger picture But those studies are always more complicated of course Interesting enough the study said "Another five women were excluded from the study because at a test meal they consumed all of the cheese tortellini that was served as the main course (1,400 kcal)." Wonder if salad would have made a difference for these women 
05 Feb 13 by member: liv001
Of course you were right on that one, Mike - and thanks for answering that for me, liv001. I'm sure with some changes to the ingredients, even an energy-dense appetizer could reduce total intake. Something to test another day~ Also, liv, I've seen some studies that look at longer-term effects on food consumption, although I don't know how specific they are to certain dishes. If I can find any that seem relevant and interesting, I'll put them up here. Thanks again. 
05 Feb 13 by member: Nimm


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