This is my 5000th post, I am using it to start a new log. I dedicate it to getting back into things.
Since LAST summer, ie 2007 I really have been missing focus. My nutrition has gone way down hill and working out has been really non-existent.
Sure at times I have put down some running kms, or a few weeks of weights, but I not like I had been.
Most noteably I finished a 10km in under an hour this summer. I was happy with the time, but I am sure if I had trained smarter I could have been stronger for it.
Time to restart.
Fortunately I have only managed to add about 15lbs.
So where to begin? My gym is supposed to open in December, of course it was also supposed to open in November and October, so I guess I can't really just keep waiting for it.
I have been playing with a kettlebell lately and have been enjoying it. For now my workouts will center around that and some bodyweight stuff. Maybe some dumbbells will be added to the mix.
Nutritionally I am going back to eating clean, making my lunch, making good dinners. Although I will not be following TNT, I will be following something like the Adam's diet. Ie lots of veggies, proteins etc. Few grain based carbs.
Nutrition
Late Breakfast: Protein pancakes (3 eggs, 1/2 c cottage cheese, 1/4 cup whey) + PB aprox 2 tbps + 1/2 cup blueberries
Early dinner: Chicken leg w/ skin. Spinach salad, 1 tbsp oil based dressing, 1 serving cheddar cheese
Snack (PWO): Whey + Pumpkin + 1/2 c milk
Workout 20kg KB(44lb)
A) 2 handed swings 20/20/16/6
B) Swing to clean to press and squat and switch hands (2 x 1:00 sets) Up these to 2 mins next time
C1) KB deadlift (10/10)
C2) KB single arm row (20/20)
D) lying pullovers (10/10)
E) Planks F/R/L (40s/30s/30s)
F) Mountain climbers (10)
Total time aprox 40 mins
Started reading ChiRunning. So far it is interesting. The author talks a lot about Chi energy which can get a little new agish at times. But he is genuinely trying to apply the teachings of a Tai Chi Master into his concepts of running. If you drop all the Chi stuff and assume it is simply another way the ancient chinese described core ability, it makes a fair amount of sense and has some interesting concepts.
focus, breathing, posture.
I am about 1/2 way through, but one of the things he talks about is being relaxed especially in the hip flexor areas. Sounds familiar. I am not at this point convinced the book does not have some interesting points to explore on many facets, besides running.
Notes about yesterday's nutrition.
I put it into fitday, and here is what came out.
Grams
Calories
%-Cals
Calories
1,867
Fat
75.2
665
36
%
Saturated
28.0
250
13
%
Polyunsaturated
9.5
83
4
%
Monounsaturated
23.7
208
11
%
Carbohydrate
135.4
523
28
%
Dietary Fiber
36.2
Protein
171.0
676
36
%
Alcohol
0.0
0
0
%
So I guess I landed a little shy of my calories. I don't know what my HB BMR is right now, but I am guessing it's not below 2000.
Today's nutrition is a little better.
5:30am: 2 eggs + salsa, 2 slices turkey "bacon". Coffee (minimal milk), water + fish caplets 8:00am: 2 strawberries, 1 small apple, plus a few cashews and a couple raisins 10:00am: 2 celery stalks + 1 1/2 tbsp PB. 1 80 cal serving cheese. 1 baggie broccolli and sugar snap peas (1 cup each)
12:00pm: 100g lean beef in chilli + peppers + black beans + onion + jalapeno + Celery + chipoltle 3:0pm: 1/2 cup cottage cheese, 1 serving 80 cal cheese, 1 baggie broccolli and sugar snap peas (1 cup each), mandarin orange 6:00pm: 1 serving knorr "red" soup + 100g or so of chicken breast 9:00pm: 1 serving Whey protein, 2tbsp PB, 1 serving greens+
Grams
Calories
%-Cals
Calories
2,036
Fat
85.1
748
37
%
Saturated
29.5
262
13
%
Polyunsaturated
11.7
101
5
%
Monounsaturated
27.5
240
12
%
Carbohydrate
153.7
594
29
%
Dietary Fiber
39.8
Protein
173.2
681
34
%
Alcohol
0.0
0
0
%
I have been exceptionally tired today, and have a touch of a headache. I will attribute this is an early morning and not enough food yesterday.
No workout planned today.
Read more of the running book. Practiced some of the focuses. Mostly Posture and Breathing.
That's all for now. Off to make the protein shake.
EDIT: Came across this website BMR/RMR Calculator - Calorie-Counting Math Tool
Seems to put my RMR around 2200ish with my average daily burn at 2800ish
Today was good, but I still think I was low yesterday.
"After all,that is what my training is for; to prepare me for what challenges I have to do in real life, not just to get me good at training, although that's fun too." - Mark Reifkind
for thematic elements, some sensuality, brief language and incidental smoking
"After all,that is what my training is for; to prepare me for what challenges I have to do in real life, not just to get me good at training, although that's fun too." - Mark Reifkind
for thematic elements, some sensuality, brief language and incidental smoking
what the fuck is with the itty bitty type? I mean, I'm good, but wtf.
It's just the posts, which would be ok, but it's also the sigs.
or am I in another dimension? Cuz if I am, I'm pissed I'm not hotter.
__________________ My Etsy Aoife in Wonderland Werkit.com - Providing the most stylish training logs you've ever seen, while retaining all the function you need. Oh yeah!
"After all,that is what my training is for; to prepare me for what challenges I have to do in real life, not just to get me good at training, although that's fun too." - Mark Reifkind
for thematic elements, some sensuality, brief language and incidental smoking
On the font. Not sure. I shrink the font on the fitday charts causse they come in huge. But everything else looked fine....until I hit post. Weird.
As for RB: Thanks man! The 5k seems low though, everyone else has like 10k+!
And last but most definitely not least on the hotness of Aoife, I agreee with LD, how could you be any hotter? Though I am not sure two of you is the answer Aoife, I am not sure the world could actually handle that!
that's weird. because *I* didn't change my font size, and it was/is super small.
On the other computer I even took screenshots in case it was resolved and people called me crazy.
__________________ My Etsy Aoife in Wonderland Werkit.com - Providing the most stylish training logs you've ever seen, while retaining all the function you need. Oh yeah!
now I have to experiment. This is default font for me as I type it.
this is font size 2 (according to advanced) - which it defaulted to.
a test in my own log - advanced also said size 2 - but it looked normal there.
must be a multi-verse thing.
__________________ WARNING: Written in minutes and fact-checked in seconds via Google. May contain unsafe levels of self-righteousness. Past cleverness is no guarantee of future results.
The GOAL is to keep The Goal the goal. -- Dan John
If it's important, do it everyday. -- Dan John
All in all it was essentially a weekend for me and although my fibre and protein is a little low it's still not to bad considering I was taking today as a rest day.
Workout: Rest.
So it actually seemed odd to not do anything today. I have spent a chunk of time looking for rowing machines, sourcing TRXs and the like. I may have to put the bike on the trainer.
I was also looking at a quick video of one of my wall squats, I am not getting nearly low enough on them. I will have to be throwing some mobility work in.
10:30am: 2 pumpkin protein pancakes, tiny bit of low cal syrup
12:30pm: 1 orange
5:00pm: Chicken caserole. (Chicken, celery, peppers, onion, egg, proscitto, tomato sauce)
7:30pm: 1/2 flat bread and 85g tuna w/ light mayo can
9:00pm: fruit. Mango, raspeberries and blueberries
10:00pm: 2 scoops whey, 2 tbps Nat PB, Greens
Breakdown
Cal: 1305 cal
Fat: 51.2g
Carb: 88.4
Protein: 130.6
Just sad. Good thing I don't make a habit out of eating THAT low. Tomorrrow we are hitting an Indian joint for lunch hahhaha
Anyhow.
Workout:
Was gonna do circuits, but decided to take a break as I have doms pretty much everywhere.
Set up the bike trainer though.
25 minutes steady state
4 sets of intervals 30s/60s
Notes: My right shoulder is a bit sore today. Hopefully I am not so weak that the little bit of band work I did yesterday had a negative effect. I haven't done anything else really. And nothing today. Unless it's from holding the ass end of the bike up while I madly cranked the wheel holders inplace. hhahaha
Great to see you posting your training.
What a great way to start your training log. With your 5, 000 th post. Congrats.
5000 has been a long time coming for me. I thought I should do something important with it. Besides telling you all how you have impacted my lives, which of course you have. I hope we have all done that to each other in positive ways.
Thanks for posting Mahler, even if today's log is somewhat lack luster.
Monday: November 24, 2008
Nutrition
5:30am: 2 eggs, 2 turkey sausage, 1/4 cup salsa
8:30am: 1 apple, 2 strawberries
10:00am: 2 celery stalks w/ 1 tbsp PB. 85 g broccoli, 85g peas, 2 radishes
12:00pm: Indian buffet. Tandoori chicken, curried vegetables, green beans, tomato/cucumber saldad, curried chickpeas, and some beef. 1/4 cup tapioca, some melon and a tiny bit of a sweet bread. Fit all of the main food on 1 plate with reasonable servings and no overlap. All in all total success.
3:00pm: 1 stick cheese. 85 g broccoli, 85g peas, 2 radishes
6:00pm: Pork stirfry: pork, pepper, onion, broccoli, bean sprouts, bok choy, celery.
7:30pm: flat bread & 1 tbsp PB
9:30pm: 2 scoops whey, 1 cup pumpkin, 2 Tbsp PB.
Fitday breaks it down like this, with some large approximations due to the buffet
Calories: 2606
Fat: 113.7
Carb: 219.4
Prot: 152.5
All in all not to shabby. Certainly better than yesterdays sub 2000.
Workout:
Nothin'. Felt pissy and out of sorts this evening. Started doing some wall squats, got 5 in and said screw it.
Did do a little rotator cuff work this morning as well as some Kettlebell warm-up stuff.
Pumps: 10
10lb Halo: 10
Calf stetches: 10-10
I am half considering going for a run tomorrow though.
Went for a run at lunch time. Attempted to keep my posture in line during run. Ran 3.68km.
60s run/30s walk. 15 reps.
Messed around a little at home.
Foam roller: glutes, hams, IT
KB Pumps: x10
KB halos, 10lb x10 each direction
x2 of the following
A1) Kb swing to clean & press, 10 presses each arm
A2) 10 mountain climbers on the KB
Misc:
2 sets of 10 BW squats.
1 set of 10 step ups
1 set of 10 walking lunges
Nothing huge today. Was nice to get out and run. Wasn't looking forward to doing to much this evening. I don't think I had great form on the swings, or the cleans. Need to throw in some hip circles.
Progress:
After one week I have this to say. Eating this way is as always not difficult as long as you are prepared and get your stuff prepared. It's actually nice to be at work and know you have a snack all prepared and don't have to go and hunt something down that is horrible.
I am pretty sure the pants are looser now, and the scale is down a little as well.
Equipment:
I have been hunting down a rower. One was posted today on the classifieds, but I am not willing to drive several hours into the mountains to get it.
New ones locally run about $1500 for a concept 2. I MAY have seen one for about 1200.
In other news I am planning on making some sandbags and medicine balls. If anyone has advice on their construction, ie you have done it yourself, let me know. I have seen Ross's kit and several youtube videos already.
If I don't get a trx for xmas I will be buying one after.
Other news
Tournament on Saturday. I have fought maybe 3 or 4 times this year. It will not be pretty, hopefully my conditioning will be a little better though.
hai, oh holder of the weird-assed log with the screwey font issues! *wave*
__________________ My Etsy Aoife in Wonderland Werkit.com - Providing the most stylish training logs you've ever seen, while retaining all the function you need. Oh yeah!
"After all,that is what my training is for; to prepare me for what challenges I have to do in real life, not just to get me good at training, although that's fun too." - Mark Reifkind
for thematic elements, some sensuality, brief language and incidental smoking
I love these types of bugs - the "if I wanted to do that I have no idea how to make it happen" kind
__________________ WARNING: Written in minutes and fact-checked in seconds via Google. May contain unsafe levels of self-righteousness. Past cleverness is no guarantee of future results.
The GOAL is to keep The Goal the goal. -- Dan John
If it's important, do it everyday. -- Dan John
Otto thinks you prolly left a tag open and it's affecting everything below it.
__________________ My Etsy Aoife in Wonderland Werkit.com - Providing the most stylish training logs you've ever seen, while retaining all the function you need. Oh yeah!
Just remember, you're talking to the girl who with a messed up tag (or something, can't remember now), brought down this very forum. And it was only Otto who figured it out and fixed it.
__________________ My Etsy Aoife in Wonderland Werkit.com - Providing the most stylish training logs you've ever seen, while retaining all the function you need. Oh yeah!
Overview:
Was an ok day, I could probably take in more calories, but overall things are good. It's been a week and a half without a slip-up. The worst infractions have been the weekends, and it has been to few calories.
We again had goodies in the office. Again I did not have any.
Workout:
Deadlift x70 x10
Lunges BW x 10
BW Circuit x3
Glute raises x10
Pushups x10
Lunges x10
Mountain climbers x10
Stair sprints x5 (Only had these on 2 of the circuits)
Back to Basics: Nutrition, Lifting and others.
for thematic elements, some sensuality, brief language and incidental smoking
Linear Mode
