Sunday, 22 Apr 18 (Rest Day) 0900: Breakfast - 2 scrambled eggs - 2 slices whole grain toast - 1 orange - black coffee 1200: Lunch - tofu stir fry - rice 1300-1700: Yard work - mowing - raking - weeding 1800: Dinner - BBQ chicken - potato salad - kale salad - Ceylon tea
Monday, 23 Apr 18 0630: Breakfast - standard smoothie - medium black coffee 0900: Snack - granola bar 1130: Lunch (Thai Restaurant) - wonton soup - red curry chicken - rice - vegetables - spring roll 1400-1500: Cardio Workout - 904 calories burned on elyptical trainer 1530: Snack - protein bar 1800: Dinner - 3 grilled boneless skinless chicken thighs - stir-fried vegetables with garlic - green tea
Tuesday, 24 Apr 18 0630: Breakfast - 2 slices 0900: Snack - granola bar - non-fat Greek yogurt 1130: Lunch - 2 boneless skinless BBQ chicken thighs - steamed vegetables - rice 1400: Snack - apple 1630: Pre-workout smoothie - usual 1830-2000: Training - warm-up (standard and modified push-ups, combinations, sit-ups, planks, lunges) - stretching - Kihon basics - Kata (Seisan, Niseishi) - light sparring - 100 punches Note: The intensity of our classes has been dialed back this week in preparation for our Tournament this Saturday. I still worked up a decent sweat, though. 2030: Dinner - chicken breast - rice - steamed vegetables - green tea
Wednesday, 25 Apr 18 0630: Breakfast - 2 slices whole grain toast - 1 avocado - handful of almonds - large black coffee 0900: Snack - granola bar - apple 1130: Lunch - chicken breast - rice - steamed vegetables 1400-1500: Cardio Workout - 905 calories burned on Elypical trainer 1530: Snack - protein bar 1800: Dinner - 3 BBQed chicken drumsticks - roasted sweet potatoes - steamed vegetables - green tea
Thursday, 26 Apr 18 0630: Breakfast - 2 slices whole grain toast - 1 avocado - handful of almonds 0900: Snack - granola bar - non-fat Greek yogurt 1200: Lunch - rice & bean concoction (see recipe thread) 1530: Snack - pre-workout smoothie 1830-2000: Training - warm up (push-ups, combinations, sit-ups, planks) - stretching - striking pad work - sparring offence/defence drills - light sparring - 100 punches Note: We have some visiting dignitaries in town. When our standard class was finished, we took them to another Dojo in town and trained for a while. 2030-2100: Training Encore! - striking pad work - body conditioning Note: Afterwards, we all went to a Pub. As tempted as I was to order a pint, my resolve remained strong and I stuck to water. While most others ate Burgers and fries, I made a healthy choice. 2200: Late Dinner - flat bread - vegetables - hummus
Friday, 27 Apr 18 0530: Morning weigh-in 243.6 lbs 0630: Breakfast - 2 slices whole grain toast - cheddar cheese - large black coffee 0900: Snack - granola bar - non-fat Greek yogurt 1130: Lunch - chicken breast - rice - steamed vegetables 1530: Snack - pre-training smoothie 1730-1830: Training - Okinawa Kobudo Note: I don't typically go to Friday Kobudo class. I was advised against doing my usual cardio workout today, so I elected to do this instead. 1900: Snack - protein bar 2100: Dinner (carb load) - 1/2 chicken breast - rice - chow mein noodles - stir-fried vegetables - green tea 2100-2300: Audio Visual reference material - Bloodsport!
I'll watch it before a tournament if I ever compete in Kobudo. I need to revisit that series, though. 80's martial arts movies only get better with age.
Saturday, 28 Apr 18 0700: Breakfast - 2 slices whole grain toast - peanut butter 1000: Snack - smoothie 0800-1700: Tournament - 2 exhibition full-contact matches - 2 competitive full-contact matches Note: I ended up officiating all morning and most of the afternoon. I participated in two rounds of a 10-man Kumite for a friend and Dojo mate's Shodan promotion. He is well deserving of the promotion, and I was very honoured to be part of it all. Unfortunately, I lost both of my competitive matches. I did learn a lot about myself and found some areas that I need to work on. Back to the drawing board, as they say. I'll be back again next year. 1730: Dinner - steak - baked potato - Caesar salad - whisky Note: If there is a silver lining to this dark cloud of defeat, I elevated my training quite a bit and really grew as a martial artist while I was preparing for this tournament. At the risk of sounding cliche, it's about the journey; not the destination. No where to go but up. Osu!
I've got all the time in the world for these statements - For acknowledging and awarding a friends triumphs, despite the outcome of your own endeavours, and for recognising the 'wins' which you did gain, not just on the the day, but on your recent approach to training too - Kudos! Travess
Thanks for that, Travess. It means a lot. I'll be out of town for a couple of weeks to attend my sister's wedding. I will start the log again when I get home. I'm going to start a weight routine, so I look forward to writing about my experiences with that when I get back.
I had a great vacation, but it was a less than stellar couple weeks for exercise and nutrition. I ate some bad food and drank my far share of alcohol. I was going to order a pizza last night for dinner because I had such little food in the house, and was too lazy to go shopping. When it came time to eat, I was too lazy to put on pants and leave the house and too cheap to pay a delivery fee. I ended up making a relatively healthy curry dish with the limited food I had on hand: chick peas, rice, veggies, tomato soup, and spices I brought back from India. That's a positive step back in the right direction, I guess. I'm going to use this weeks to get back into the Dojo get myself on a weight lifting program.
Welcome back to it training zone It's always good when you can knock some decent food out of what you have and save the takeaway option
Time to dust this thing off... Note: I’ve been intermittent fasting since New Years using the 8/16 method. 1130: Meal - Chicken Breast - Rice - Steamed mixed vegetables 1400-1600: Workout - 30 mins cardio - Ab routine (Sit-ups, crunches, flutter kicks, front plank, side plank) - Full-body Kettlebell Routine (The Ultimate Full-Body Kettlebell Workout for Any Fitness Level) 1600: Snack - Protein granola bar 1800: Meal (Vegetable Curry) - Sweet potato - Eggplant - Zucchini - Chick peas - Tomato sauce - Coconut milk - Lots of garlic and spices - Rice 1930: Snack - Handfull of almonds
I was just introduced to KB High Pulls at the end of last year, by my brother (although I do them 1 arm at a time, and snatch back, rather than up) and I must say that the mechanics of the move has already started to help with my grappling strength - Wish I'd known about them sooner. Travess P.s. Nice to see you 'logging again mate.
Tuesday, 8 Jan 19 1300: Meal - Leftover veggie curry - Rice 1630: Pre-workout Shake - 1% milk - frozen berries - instant oatmeal - protein powder - tsp of peanut butter 1830-2000: Karate Training - warm-up with push-ups, combination drills, various abdominal exercises, stretching - Sparring offence/defence drills - Light sparring - 100 punches Note: Although the “warm-up” sequence was particularly brutal, tonight’s class was mostly technical. 2030: Meal - Chicken - Rice - Steamed vegetables
