Yep. Well, I'm accustomed to eating around 3,500 (Cronometer recommends 3,100 for me), but I've decided to up it to 4,000, as I'm becoming more active (training for a half marathon, etc.). paz, dormindo
I can't believe there's that many calories in that diet, can you give me the recipe for the banana smoothie? I'm assuming that is where the bulk of the calories are, yes?
Yep, mostly from the bananas (I consume anywhere from 20-35 a day, though dates, mangoes and kiwi are other high cal fruits). Don't be too underwhelmed, but the banana smoothie is simply bananas and (usually cold) water. If I have some strawberries or raspberries, I'll throw them in, too, but usually it's just bananas and water. The trick is to have ripe bananas which, for the Cavendish variety, means no green coloring on the peel and tha appearance of brown spots--they're so sweet at this point without any of the starchy taste to them. paz, dormindo
Thursday, Oct. 13, 2011. Warmup: 10 1 minute rounds of: Skipping rope Ginga Skipping rope Burpees Skipping rope Mountain climbers Skipping rope Au aberto Skipping rope Queda de quatro circles Bodyweight Training: A1 Body Curls (tucked with flat back): 3-3-3 A2 Lateral Hanging Leg Lifts: 4-4-4(negatives) B1 Handstand Pushups (hands on elevated surface so that the head goes below the hands, assisted): 7-3-3 B2 Jump Assisted Muscle Ups: 3-3-3 C1 Pull Ups: Regular 5, Narrow Grip 5, Wide Grip 4 C2 Dragon Flags: 5-4-4 D1 Push Ups (on rings, feet elevated above horizontal): Pseudo Planche 4, Divebomber 2, Pelicans 2, Diamond (done on floor) 8 D2 German Hang Pulls (tucked): 3-3-3 E1 Ab Wheel Roll Outs (from knees): 5-5-5 E2 Bulgarian Squats: Regular 14, Leaping verticality 14, Leaping for distance 14 In the afternoon I ran for 60 minutes, covering 7 miles even. paz, dormindo
Today's food log. Morning No time to eat Afternoon Huge salad, containing four cups shredded iceberg, some spinach leaves, cucmber tomatoes, pickles, banana peppers, sweet red pepper, artichoke hearts Orange juice, 59 oz. Evening Orange juice, 59 oz Banana smoothie (17 bananas, water) Had 2 liters of water today. Calorie total: 3,770. Report generated by CRON-o-Meter v0.9.6 Nutrition Summary for October 13, 2011 General (96%) Energy 3770.2 kcal 120% Protein 69.8 g 89% Carbs 877.3 g 132% Fiber 83.0 g 219% Fat 30.0 g 86% Water 6225.5 g 168% Vitamins (98%) Vitamin A 26978.5 IU 899% Folate 2168.9 µg 542% B1 (Thiamine) 4.7 mg 390% B2 (Riboflavin) 3.5 mg 266% B3 (Niacin) 40.7 mg 254% B5 (Pantothenic Acid) 15.8 mg 317% B6 (Pyridoxine) 10.4 mg 796% Vitamin C 2407.2 mg 2675% Vitamin E 11.3 mg 75% Vitamin K 879.4 µg 733% Minerals (91%) Calcium 804.0 mg 80% Copper 4.7 mg 523% Iron 24.4 mg 305% Magnesium 1277.8 mg 304% Manganese 8.8 mg 383% Phosphorus 1647.3 mg 235% Potassium 18286.2 mg 389% Selenium 27.8 µg 51% Sodium 2065.2 mg 413% Zinc 9.2 mg 83% Lipids (43%) Saturated 5.2 g 26% Omega-3 2.2 g 135% Omega-6 8.1 g 48% Cholesterol 0.0 mg 0% paz, dormindo
Thanks dormindo, that's some righteous fuel, I'm going to try the smoothie on my heavy work out day's. I've found that if I eat meat or any fatty foods on my heavy workout day's, I feel heavy and lacking energy. Does that make sense?
Was just telling jwt the other day that I feel sluggish if I eat too much fat (nuts, avocado, etc), so, yeah, it makes sense to me. paz, dormindo
Friday, Oct. 14, 2011. Warmup: 12 minutes practicing stepping patterns and combinations in Ginga Ross Training EIT #5: Run x 60 seconds Pushups x 60 seconds Squats x 60 seconds Rest x 60 seconds Complete 4 sets Completed all 4 sets. For the push ups, I alternated between regular hand placement, to wide hand placement, to narrow (diamond) hand placement back to regular placement. All push up reps done with chest lightly touching the ground, keeping the core nice and straight and tight. Managed reps of 12-10-8-8. Low numbers to be sure, but I'm focusing on form here. With the squats, I alternated from ATG (Backside to ground) squats with feet shoulder width apart to wide squats (also ATG) to Bulgarian Squats to Pistols/single leg squats. I'm sketchy on remembering the numbers here, but I think it was 15-15-10-6. Will seek better numbers next time, of course. paz, dormindo
Today's food log. Morning Banana smoothie (13 bananas) Afternoon Orange juice, 64oz Evening Salad containing 4 cups shredded cabbage, 1 cup chopped kale, 15 leaves spinach, 3 chopped almonds, sesame seeds, tomatoes and some portabello mushroom Calorie total: 2,632 (yeah, pretty low for me, I know--I'll do better tomorrow). paz, dormindo
Forgot to post yesterday's water intake (3.4 liters) and the nutrition report. Report generated by CRON-o-Meter v0.9.6 Nutrition Summary for October 14, 2011 General (81%) Energy 2632.8 kcal 84% Protein 47.6 g 61% Carbs 634.7 g 96% Fiber 62.2 g 164% Fat 14.9 g 43% Water 3758.6 g 102% Vitamins (95%) Vitamin A 29638.4 IU 988% Folate 1445.0 µg 361% B1 (Thiamine) 2.8 mg 235% B2 (Riboflavin) 2.7 mg 205% B3 (Niacin) 27.7 mg 173% B5 (Pantothenic Acid) 11.0 mg 221% B6 (Pyridoxine) 8.0 mg 619% Vitamin C 1369.1 mg 1521% Vitamin E 6.8 mg 45% Vitamin K 1441.9 µg 1202% Minerals (84%) Calcium 694.8 mg 69% Copper 3.3 mg 363% Iron 16.8 mg 210% Magnesium 908.7 mg 216% Manganese 7.7 mg 333% Phosphorus 1080.5 mg 154% Potassium 12643.1 mg 269% Selenium 29.8 µg 54% Sodium 299.1 mg 60% Zinc 6.5 mg 59% Lipids (24%) Saturated 3.0 g 15% Omega-3 1.0 g 64% Omega-6 2.8 g 17% Cholesterol 0.0 mg 0% paz, dormindo
Saturday, Oct. 15, 2011. Went for an LSD run for 1 hour 40 minutes, covering 10.7 miles. paz, dormindo
Today's food log Morning Banana smoothie Afternoon Kale Salad with cherry tomatoes Coconut water (4 cups) Evening Banana smoothie Calorie count: 3,630 Water: 3 liters Report generated by CRON-o-Meter v0.9.6 Nutrition Summary for October 15, 2011 General (85%) Energy 3630.8 kcal 116% Protein 51.7 g 66% Carbs 912.4 g 137% Fiber 111.7 g 294% Fat 16.3 g 46% Water 3887.0 g 105% Vitamins (93%) Vitamin A 13248.4 IU 442% Folate 820.4 µg 205% B1 (Thiamine) 1.6 mg 131% B2 (Riboflavin) 3.4 mg 265% B3 (Niacin) 27.2 mg 170% B5 (Pantothenic Acid) 13.2 mg 265% B6 (Pyridoxine) 14.5 mg 1114% Vitamin C 453.4 mg 504% Vitamin E 4.9 mg 32% Vitamin K 572.7 µg 477% Minerals (91%) Calcium 524.9 mg 52% Copper 3.6 mg 401% Iron 14.2 mg 178% Magnesium 1302.7 mg 310% Manganese 12.3 mg 534% Phosphorus 1095.2 mg 156% Potassium 16492.1 mg 351% Selenium 48.2 µg 88% Sodium 1077.9 mg 216% Zinc 7.2 mg 65% Lipids (29%) Saturated 6.1 g 31% Omega-3 1.1 g 72% Omega-6 2.2 g 13% Cholesterol 0.0 mg 0% paz, dormindo
Sunday, Oct. 16, 2011. 'Rest' day today, though I did teach class, which meant that did about twenty minutes of ginga training, loads of movement patterns, partner drills and some open play, some calisthenics and stretching to boot. paz, dormindo
Today's food log. Morning Huge salad containing romaine lettuce, spinach, cabbage, quinoa, tomatoes, sweet red pepper, zucchini, baby corn and cherry tomatoes. Afternoon Banana smoothie (18 small bananas, water) Evening Banana smoothie (15 bananas, water) Orange juice, 64oz Later evening snack 12 almonds 10 cashews 2 macadamias 1 Brazil nut Calorie total: 4,981 Report generated by CRON-o-Meter v0.9.6 Nutrition Summary for October 16, 2011 General (100%) Energy 4981.9 kcal 159% Protein 79.8 g 102% Carbs 1175.7 g 177% Fiber 123.8 g 326% Fat 42.0 g 120% Water 5423.0 g 147% Vitamins (99%) Vitamin A 23232.9 IU 774% Folate 1918.9 µg 480% B1 (Thiamine) 3.7 mg 310% B2 (Riboflavin) 4.3 mg 332% B3 (Niacin) 41.0 mg 256% B5 (Pantothenic Acid) 18.1 mg 361% B6 (Pyridoxine) 16.3 mg 1251% Vitamin C 1508.1 mg 1676% Vitamin E 13.7 mg 92% Vitamin K 736.0 µg 613% Minerals (93%) Calcium 714.3 mg 71% Copper 5.3 mg 589% Iron 24.4 mg 305% Magnesium 1653.1 mg 394% Manganese 14.5 mg 632% Phosphorus 1896.1 mg 271% Potassium 20453.0 mg 435% Selenium 147.0 µg 267% Sodium 317.2 mg 63% Zinc 12.2 mg 111% Lipids (44%) Saturated 8.2 g 41% Omega-3 1.6 g 97% Omega-6 6.5 g 38% Cholesterol 0.0 mg 0% paz, dormindo
Don't forget about the micros--they're important too, in the long run. I use Cron-o-Meter, but Fitday or Nutridiary works as well. paz, dormindo
Monday, Oct. 17, 2011. Warmup: 10 1 minute rounds, consisting of... Skipping rope (feet together) Ginga Skipping rope (alternating feet) Burpees Skipping rope (bell hops) Mountain climbers Skipping rope (skier's hops) Troca/Passagem de pernas Skipping rope (torso twists) T Bananeira reps (going into a handstand and gently kicking legs out until the body forms a 'T') Bodyweight Training: A1 Pull Ups: Reg. grip 5, Close grip 5, Wide grip 5, Chin grip 3, Assisted One arm 4 A2 L-sit Lifts (on rings, legs bent): 4-3-3-3-2 B1 Push Ups: Archer (on rings) 4, Elbow plank superman pushups 4, Ring flys (on rings) 4, Tricep (from floor) 4, Wide grip (on rings) 4 B2 Arch Ups (wall assisted): 4-4-4-3-4 C1 Hanging Rows (from bar, tucked): 3-2-2 C2 Hanging Leg Lifts (negatives): 3-2-4-3 D1 Dips (on rings): 3-3-3 D2 Hamstring raises: 4-4-4 E1 Jump assisted muscle ups (on rings): 3-3-3 E2 Single leg squats/pistols: With 10lbs weight strapped on 10, unweighted plyometric leaping pistols for height and distance 10 Making some progress, ever so slowly. paz, dormindo
