Quick summary; got in late last night and I'm prepping to leave town for some training tonight and tomorrow. I can always post a more detailed food log later, if necessary.
No daytime self-practice/workout; had more stuff scheduled into the day than allowed. My bad, but it was good for business!
Activity: 7:00 PM
Taekwondo class, 70 minutes, half hour warmup/basics, (calistenics, footwork drills, stretching, etc), (had to integrate a couple of beginners, so spent more time on stuff); partner kicking, 40 minutes, moderate intensity. All moderate intensity.
Total dietary macros:
Cals: 2042
Prot: 160 g
Carb: 203 g
Fat: 71 g
I left town on Friday and got back quite late Saturday. Then up and to church and other stuff all day. It's 10:30 now; first time I've been at the computer to do stuff since I left. So there!
On a road trip essentially for two days, but here is the summary for the travel days, and for today.
Friday
Brief AM workout squeezed in before heading out:
Movement prep: 5 or 6 minutes of misc stuff (usual Core Performance type stuff)
Strength:
A1 Front Squats, 8-8-7 with 105 pounds (clean grip, ass to grass)
A2 Chin ups, bodyweight, 3x5
One set of pushups and one set of lower body russian twists
7:00 -9:30 PM:
Master's class, estimated 90 minutes of activity, moderate intensity (the rest was theory discussion). Learned some state of the art/research stuff on combat process and strategy, and practiced some really useful and cool stuff.
Caloric macros: surely over maintenance; had a very late and delicious dinner of a big plate of ribs, and then post midnight milk and cookies later on.
Saturday
No big activity; assisted our Grand Master with a seminar for 50 black belts, for about 1.75 hours. Very light activity.
Caloric macros: over maintenance (Chinese food, and road trip munchies), but maybe not by a ton, given light eating the first half of the day.
Sunday (TODAY!) One week ago: 159.0 lbs
Today: 157.0 lbs
More or less followed the plan of eating under maintenance on non-strength training days, and over on the days I do the strength work.
Workout: 3:00 PM Movement prep & mobility: 10 minutes; backward lunge with twist, arm things on wall, cat/camel, egyptian shoulder things, elbow to instep lunges, sumo squat to stand, lateral lunges, drop lunge/twist
Strength: 30 minutes
Uni DB clean and push press, 55 pounds, 4x4 ea side, 2 min rest
A1: Pistol Squat, full down, assisted (door frame), 4-4-3
A2: Horizontal row on rings, neutral grip, 6-5-5
Sledgehammer on tire: 5 min, max swings possible
I did the clean and press today instead of the snatch, which I will do on Tues with the deadlifts. The double movement of the clean and press was pretty intense on the deadlift day, so I figure I'll put the DB snatch on that day and do the clean/press on this day.
Total dietary macros:
Calories: 2,779
Prot: 223 g
Carb: 268 g
Fat: 85 g
I've decided I'm just posting a summary of daily dietary macros and not type in each meal & snack; takes waaay too long to do that.
I left town on Friday and got back quite late Saturday. Then up and to church and other stuff all day. It's 10:30 now; first time I've been at the computer to do stuff since I left. So there!
On a road trip essentially for two days, but here is the summary for the travel days, and for today.
Friday
Brief AM workout squeezed in before heading out:
Movement prep: 5 or 6 minutes of misc stuff (usual Core Performance type stuff)
Strength:
A1 Front Squats, 8-8-7 with 105 pounds (clean grip, ass to grass)
A2 Chin ups, bodyweight, 3x5
One set of pushups and one set of lower body russian twists
7:00 -9:30 PM:
Master's class, estimated 90 minutes of activity, moderate intensity (the rest was theory discussion). Learned some state of the art/research stuff on combat process and strategy, and practiced some really useful and cool stuff.
Caloric macros: surely over maintenance; had a very late and delicious dinner of a big plate of ribs, and then post midnight milk and cookies later on.
Saturday
No big activity; assisted our Grand Master with a seminar for 50 black belts, for about 1.75 hours. Very light activity.
Caloric macros: over maintenance (Chinese food, and road trip munchies), but maybe not by a ton, given light eating the first half of the day.
Sunday (TODAY!) One week ago: 159.0 lbs Today: 157.0 lbs
More or less followed the plan of eating under maintenance on non-strength training days, and over on the days I do the strength work.
Workout: 3:00 PM Movement prep & mobility: 10 minutes; backward lunge with twist, arm things on wall, cat/camel, egyptian shoulder things, elbow to instep lunges, sumo squat to stand, lateral lunges, drop lunge/twist
Strength: 30 minutes
Uni DB clean and push press, 55 pounds, 4x4 ea side, 2 min rest
A1: Pistol Squat, full down, assisted (door frame), 4-4-3
A2: Horizontal row on rings, neutral grip, 6-5-5
Sledgehammer on tire: 5 min, max swings possible
I did the clean and press today instead of the snatch, which I will do on Tues with the deadlifts. The double movement of the clean and press was pretty intense on the deadlift day, so I figure I'll put the DB snatch on that day and do the clean/press on this day.
Total dietary macros: Calories: 2,779 Prot: 223 g Carb: 268 g Fat: 85 g
I've decided I'm just posting a summary of daily dietary macros and not type in each meal & snack; takes waaay too long to do that.
I was going to give you a bunch of sh&t but it looks like you've redeemed yourself. Crisis avoided.
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
Diet
Planned to be under maintenance, but met my instructor for lunch at Famous Dave's. When I got digging for nutrition info afterwards, who would have guessed at a small, 4 oz corn muffin has 540 calories? (I think, though, that's an unofficial number; not a Dave's number). I suppose enough fat and sugar in a dense little golden yellow ball . . .
So, my daily total macros were about maintenance, rather than a few hundred under.
Calories: 2319
Prot: 160 g
Carb: 199 g
Fat: 100 g
Estimated dietary surplus: 19 calories
Exercise
I had planned on working myself into action in class as my activity for the day, but I wasn't able to do that since the mix of students was such that I had to just oversee instruction of different groups. I was busy on my feet for two hours, and did work in a few patterns on my own during the class.
Recovery & Sleep
My Sunday workout left me feeling more in need of recovery than planned. The DB clean and push press seems to take it out of me. That, combined with some hard sledgehammer swinging, made for a sore-ish Monday, and even today, Tuesday AM, I still feel unrecovered.
I've only had about 6 hours sleep for about three nights running; if I wake up with country music songs/lyrics running through my head, I can't get back to sleep . . . "and I don't even know his last name . . .").
I'm sceduled for a strength training day today, but I might just do some rope skipping, pushups and maybe a bit of bag work for a half hour later on, maybe after a nap, if I can get myself to take one.
I only planned on 3 days of strength training (up from 2 days) if the workouts were shorter and recovery for other training was OK. I don't feel ready for another strength day, so I'll work on other stuff. I'll have martial arts practice for an hour or two the next two days, then can get to the DB snatches and deadlifts on Friday.
Strength: (25+ minutes)
Uni DB snatch, 50 lbs, 4x4, 2 min rest. Kept the weight the same as last time, but focused on a faster movement.
A1: Deadlift, 165 lbs, 3x10, 1 min rest
A2: Pushup, 20, 16, 15, 1 min rest
Hanging leg raise, 8,7 (I do these straight legs, up to about 45 degrees)
Total dietary macros:
Calories: 2625
Prot: 216 g
Carb: 217 g
Fat: 105 g
I've only had about 6 hours sleep for about three nights running; if I wake up with country music songs/lyrics running through my head, I can't get back to sleep . . . "and I don't even know his last name . . .").
I know this is not workout-related at all, but why? (No insults or sarcasm intended, just really wondering.)
I know this is not workout-related at all, but why? (No insults or sarcasm intended, just really wondering.)
Sleeping only 6 hours . . . get home after teaching classes, a bit keyed up, eat late dinner, not relaxed, watch some mindless TV, etc, etc
Country music: ya got me. Actually, church/christian music too (generally contemporary). It think it's because my daughter is a musician and is always singing something, usually country; she and I are also in a band at our church. So, between the two, particularly if it's something she's been singing a lot or that we've been working on, it gets stuck in my head.
Got it . I should have been more clear in what I was asking. I meant the country music and whether it had a more adverse effect on your sleep than other kinds of music. The sleeping only 6 hours is something I do all the time so I didn't really even think to wonder why there.
Got it . I should have been more clear in what I was asking. I meant the country music and whether it had a more adverse effect on your sleep than other kinds of music. The sleeping only 6 hours is something I do all the time so I didn't really even think to wonder why there.
I usually get 6 or 7 hours of sleep each night and by the end of the week I'm a zombie. I need my rest to work at peak efficiency.
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
I usually get 6 or 7 hours of sleep each night and by the end of the week I'm a zombie. I need my rest to work at peak efficiency.
Yeah, I get that. I should say I get 7 hours most of the time and every 4-5 nights I am tired enough to get 8 hours. I don't try to short myself on sleep, I just sometimes can not sleep.
Activity 6:00 - 8:30 PM
Kumdo class, 60 minutes. Sparring drills, moderate to high intensity
Black belt class, 60 minutes. Self defense attack/counterattack, including sweeps and throws, moderate intensity.
Total dietary macros:
Calories: 2,665
Prot: 164 g
Carb: 213 g
Fat: 90 g
Estimate surplus/deficit: Break even, based on activity.
Thursday, January 29
Activity
No solid work, just action for/with kids and students during four classes. Light intensity, sporadic moderate intensity
Dietary macros
Calories: 2,397
Prot: 152 g
Carb: 241 g
Fat: 100 g
Don't get me wrong. This happens to me as well. It sucks because it ussually happens on a Friday when I could have slept late.
Gotta love these parallel conversations. lol
You know, the 6 hours I've been getting seem to be pretty much working for me; I'll get a 7 or a bit more every few days and then feel great. I've always heard old people don't sleep well through the night.
I'm around home a bit this morning, so I feel like posting a status update. So, here's the workout and the nutrition so far today, a planned surplus day.
Workout 9:30 AM
Warmup:(10 minutes)
Jumping jacks, windmills, backward lunge with twist, elbow to ankle lunge, cat/camel, egyptian shoulder things, sumo squat to stand, lateral lunges, drop lunges, wrist warm ups.
Strength: 30 minutes, 1 minutes rest between all exercises
A1: Front squat, 110 lbs, 3x8
A2: Knuckle pushups, 20-17-15
B1: Chinups, BW, 4x5
B2: SB crunches, plate to ceiling, 25 lbs, 2x10
SB russian twists, 15 lbs, 2 sets, 10, 9
(I alternated the crunches with chins for two sets, then the twists)
Breakfast, 7:00 AM
3 eggs
2 slices wheat toast w/marg
Salsa
Pre-workout snack, 9:00
1% milk, 10 fl oz
Whey, 22 g
So far today, with a target of 2,600 cals:
Cals: 673
Prot: 53 g
Carb: 57 g
Fat: 27 g
You know, the 6 hours I've been getting seem to be pretty much working for me; I'll get a 7 or a bit more every few days and then feel great. I've always heard old people don't sleep well through the night.
Have you been talking to my husband? He says that all the time. Right after he tells the kids I'm 67 .
Final/total dietary macros for yesteday, Friday, January 30.
I ate more than planned. Had a good time out with my wife. A few beers instead of diet soda makes the difference. At least it was a workout, planned surplus day. I just had four or five hundred more surplus calories than planned.
Just to make this log more interesting, here's a video of my son in the breaking competition at our local tournament a couple of weeks ago. He too third place; probably one board away from first.
I hear ya on working at night and not being able to sleep when you get home... and then you're a zombie the next day, etc. I have to plan my week around this. Okay, Tuesday I'm a semi-zombie... recover some for Wednesday... Thursday I'm in the extreme zombie zone and only coffee gets me through the day... Friday do mindless things as much as possible since brain is not functional...
OK, for here is the status update for two weeks, as of this morning, an even start/end point:
Beginning weight: 159.0
Ending weight: 155.2
Change for two weeks: 3.8 lbs.
Now, that is with being, more or less, UNDER maintenance on four non-strength training days and OVER maintenance on the three strength training days. Also, I've generally not been a low on the deficit days as originally planned, and have been over by more on some of the strength days. Plus, my activity many days has been UNDER what I planned. I'm apparently under estimating my caloric needs. I may not have even been over maintenance any days except a couple in the two weeks.
So, I definitely am not over eating. Since I am lighter, I'm going to stick with the approximate calories, based on a new estimated maintenance of 2,400 cals (up 100 from 2,300). Then, on my four deficit days, I'll shoot for around 2,000 cals and on my three surplus days, I'll shoot for around 2,800, 400 calories each direction.
I've felt pretty strong and energetic. The extra cals certainly help. A bit more sleep consistently wouldn't hurt, either.
You know, the 6 hours I've been getting seem to be pretty much working for me; I'll get a 7 or a bit more every few days and then feel great. I've always heard old people don't sleep well through the night.
This happened to me on Saturday night. I went to be and woke up significantly earlier than I need to. Argh. The good news is that there wasn't as much rushing around as there normally is on Sunday morning.
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
Workout: 8:00 AM
Movement prep & mobility: 15 minutes of a simple version of a yoga Sun Salutation
Strength: 30 minutes
Uni DB clean and push press, 55 pounds, 5x4 ea side, 2 min rest; did an extra set of these today, leading up to an increase in weight next time
A1: Pistol Squat, to chair seat (a tad above parallel hip/knee), 3 x 5
A2: Horizontal row on rings, neutral grip, 7-6-5
No sledgehammer swing. Ran out of time before heading to church. I'll add that into something tomorrow, or Tuesday.
Total dietary macros:
Calories: 2,600 (bang!)
Prot: 200 g
Carb: 282 g
Fat: 75 g
)
. I should have been more clear in what I was asking. I meant the country music and whether it had a more adverse effect on your sleep than other kinds of music. The sleeping only 6 hours is something I do all the time so I didn't really even think to wonder why there.
At least it was a workout, planned surplus day. I just had four or five hundred more surplus calories than planned.
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