Thursday 13 October Breakfast: 4 fish fingers Cup of white tea Pint of water 20 minute dog walk Mid day snack: 2 pieces of home made flap jack 1 hour lifeguarding - lots of pacing. :Angel: Late Evening meal: Takeaway: 3 poppadoms, raw onion and mint raita, 2 onion bhaji, 1/2 chicken tikka masala, 1/2 simla murgh (chicken and minced lamb), 1/2 portion rice. 2 peroni 1 pint water 1 piece home made brownies This has been a bad and busy few days for food and exercise. Fortunately all the urgent things in my notepad now have nice ticks against them, so I hope to be able to catch up on good healthy varied food, sleep and exercise.
Friday 14 October 5 mins gentle rowing Breakfast: cup of white tea 40 minute cross country dog walk 2 sets full rom pull ups - palms facing me Lunch: 1/2 chicken tikka masala, 1/2 simla murgh leftovers 1 pint water 2 sets leg extension abdominal exercise (Lawns mowed) 3 sets shrugs cup of white tea Slow kicks exercise - 30 mins Evening meal: Home made cottage pie (minced beef, onions, carrots, parsnip, beetroot, potatoes) broccoli and cauliflower 2 glasses red wine pint of water 2 couture chocolates pint of milk pint of water
Saturday 15 October Breakfast: cup of white tea 3 tablespoons greek yoghurt, half handful brazil nuts, banana 1 slice grilled black pudding mid am snack: 1/4 handful brazil nuts 4 hours on the ranges (including as I consider it light exercise) - essentially coaching training, but maxing out on rates of fire afterwards (hence the smoking gas parts). 1L water 100m plus two flights of stairs carrying a box of 120 magazines (this was not a good follow up to yesterday's pull ups - forearms really seized up). Evening meal (inspired by Robertmap): 1/4 crispy duck shredded chilli beef sesame chicken stir fried veg 1 glass red wine 1 pint water (just too late to bother with cooking) 2 chocolates pint of water
Sunday 16 October Breakfast: cup of white tea 40 minute cross country dog walk Brunch: 3 smoked mackerel fillets 4 croissants (dry) 3 cups white coffee mid afternoon snack: half handful pistachio nuts + 1 banana 2 chocolates 2 pints water 4 sets leg extension abdominal exercise Late evening meal: 1 small bowl lancashire hot pot 1 glass red wine 2 chocolates A nice restful day.
Monday 17 October Breakfast: cup of white tea half handful almonds banana 30 minute dog walk Lunch: 2 chipped fried potatoes, 2 rashers of bacon, 2 fried eggs 1 cup white coffee 3 sets clapping press ups 3 sets barbell shoulder press 1 pint water 3 sets crunches 5 minutes tug of war with the dog 1 cup white coffee 30 minutes solo DART drills 1 set full rom bodyweight squats Evening meal: 1 braeburn apple 1 portion Lancashire hot pot Brocoli and cauliflower 1 chocolate 1 pint water 1 set full rom bodyweight squats 1 set crunches 5 mins pre-emptive drills 1/2 cup white coffee 1 pint water
Tuesday 18 October 30 minute dog walk Breakfast: cup of white tea 2 potatoes chopped and fried with 2 rashers bacon 5 minutes fartlek rowing on ergo 2 pieces home cooked almond and oat flapjacks 1 pint water 10 minutes solo DART drills Lunch: 2 salmon fillets baked with anchovies, a sliced green pepper, cherry tomatoes, black olives, olive oil and lemon juice. 1 pint water 5 mins solo DART drills 3 sets slow roundhouse kicks 2 sets clapping press ups Early tea: 4 pieces home made almond and oat flapjacks 1 banana 1 cup white coffee 1 hour DART coaching cup of white tea 1 pint water
Kudos on the clapping pushups. I'm slowly integrating plyometrics into my training, starting with lower body work. paz, dormindo
Wednesday 19 October 30 minute dog walk Breakfast: cup of white tea 5 cod fish fingers Mid am (lunch) 1/2 handful of brazil nuts with 1 banana and 3 tablespoons greek yoghurt 2 pieces home made almond flapjacks 1/4 pint water 1 hour DART lesson including 30 mins of coaching circuits and 6 half sets of clapping press ups 2 pieces home made almond flapjacks 2 sets full rom bodyweight squats 2 sets crunches 4 sets full rom lat pull ups 1/2 pint water Evening meal: Cauliflower and brocoli cheese with 3 gluten free pork shoulder sausages 1 large glass white wine 2 pieces home made almond flapjacks 4 pieces home made almond flapjacks 1 set full rom lat pull ups 2 sets leg extension abdominal exercise 2 pints water I've been eating quite a few of the flapjacks and brownies recently (the log doesn't lie). These have been home made, and I've lowered the sugar content from the recipes. Despite this I've noticed a few effects: 1. Greater hunger. I've had an urge to snack that I wasn't getting when I didn't have foods containing sugar. 2. Greater fatigue. 3. DOMS have got worse. 4. The layer of fat on my belly has increased a bit. 5. Sleep quality has deteriorated (though all that coffee after a low caffeine regime is sure to be linked). So... I'm going to cut back off the carbs again, cutting back on how much of the cake type stuff I eat.
Thursday 20 October - rest day Breakfast: Handful Brazil nuts with 3 tablespoon Greek Yoghurt Mug White Tea 1 Pint water 30 minute cross country dog walk Lunch: 1/4 pint water 1 hour lifeguarding - lots of pacing 1 set abdominal leg extension exercise cup of white tea Evening meal: Takeaway - salt 7 pepper squid, sesame chicken, kung po chicken 1 large glass (1/3 bottle) white wine 1 pint water Okay... must eat more ginger curry... http://www.bbc.co.uk/news/magazine-15344238
Friday 21 October Breakfast: Cup white tea 30 minute cross country dog walk cup of white tea 1 set cobra sit ups 2 sets leg extension abdominal exercises Lunch: mixed handful of almonds, pecans and brazil nuts + 1 banana 1 cup white coffee 3 sets slow roundhouse kicks 3 sets shrugs 3 sets oblique crunches 5 mins DART drills 30 minutes slow kicking/balancing exercise 2 sets leg extension abdominal exercises 1 cup of white coffee Evening meal: 2 salmon fillets baked with cherry tomatoes, yellow pepper, black olives and anchovies 1 large glass white wine 1 330 ml bottle of bud 1 pint of water Downloaded Dormindo's gadget. Not 100% accurate as it doesn't list things like my black olives... I haven't managed to fully educate it to the fact that I don't care about my lipid levels yet - or set my protein levels appropriately.
Interestingly this calculator seems to think I need 3130 cals a day. I told it I was 83kg, 182 cm and 'moderately active'.
Saturday 22 October Breakfast: Cup white tea 4 fish fingers 30 minute cross country dog walk 1 hour digging in the garden 1 cup white coffee 1 set leg extension abdominal exercise Lunch: Toad in the hole 3 sets pull ups full rom 4 sets leg extension abdominal exercise 20 mins solo DART drills 2 sets barbell shoulder press Evening meal: 4 rashers grilled back bacon Half block grilled halloumi 1 red pepper 1 braeburn apple 1 large glass red wine 1.5 pints water I'm not getting in as much personal solo physical martial arts training as I would like at the moment - too much work on. My aim is to double this now that the busiest time of the year is over. The amount I'm doing seems a pittance compared to the training regime I had 2o years ago. I've been playing a bit with the food calculator - inputting values from the food wrappers. Unfortunately food wrappers don't give vitamin and mineral contents - so the sausages and the fish fingers have no values there.
Sunday 23 October A rest day. 20 minute dog walk Breakfast: 2 mugs white coffee 2 large fried eggs 4 all butter croissants 2 pints water Lunch: 1 portion meatballs and tomato sauce 1 glass red wine 1 pint water Evening meal: 4 brazil nuts 1 glass red wine 1 pint water Interestingly this gadget only counts the sugar and protein and calories in alcoholic drinks. It ignores all the vitamins and minerals in them (but I bet it includes them in fruit juices). One thing I've noticed is that my protein intake is much lower than I thought it was, and I'm struggling to make my minimum muscle maintenance amount.
PS - those croissants really unbalance the day's food! I should have had bacon, tomatoes, mushrooms, black pudding and chipped potatoes for lower calories and greater nutrients.