I really need to sort myself out health wise. I'm back home, and the Easter weekend is done. What better time than now to start? Tuesday, 3 Apr 18 0630: Breakfast - 2 hard boiled eggs - 1/2 avocado - bowl of rice - 1 cup black coffee 1130: Lunch (Thai restaurant) - 1 cup wonton soup - Red Curry chicken on rice with vegetables - spring roll 1630: Pre-workout Shake - 1% milk - frozen berries - instant oatmeal - protein powder - smear of peanut butter 1830 - 2000: Training - warm-up with various types of push-ups, abdominal workout, lunges, squats, line work - stretching - 6 x 6 minute rounds with bagwork and strength training with weights and steel bar - Sparring - more calisthenics - 100 punches 2030: Dinner - Chicken breast - rice - vegetables - green tea Note: I drink water all day and with every meal. I'm not going to log every time I drink it.
Yes, welcome, and well done for including your diet/nutrition too. I have never been brave enough to share mine, as quite frankly it is shocking, and I prefer to be the only one who judges me negatively for that... Travess
After reading through others, I was actually concerned that posting about Diet & Nutrition was not appropriate within a training log. I think most others are exclusively focused on training.
I think it's great to put it in there if you can. I find it hard enough to get the training logged, so I will/should probably do the same
I was thinking about adding what I eat, but... I eat too many sweets to log down And I am lazy, tooo. I was thinking about noting down calories eaten as I used to log them down in an app to have a better control over what I eat Welcome to the log world!
Thank you. I don't think I'll get as precise as counting calories. Maybe I could just log serving sizes. I keep them reasonable.
Wednesday, 4 Apr 18 0630: Breakfast - 2 hard boiled eggs - 2 slices dry multigrain toast - 1/2 avacodo - Large black coffee 0900: Snack - 1 apple - 1 granola bar 1130: Lunch - Chicken breast - rice - vegetables 1400-1500: Cardio Workout - Approx 800 calories burned on Elyptical trainer 1530: Snack - Protein bar 1800: Dinner - grilled chicken breast - roasted sweet potatoes - stir-fried vegetables - black tea with splash of milk while I grilled outside (in place of my usual glass of whisky) 2030: Snack - handful of roasted unsalted almonds - green tea
It's your log, put whatever you want in it. Training and food are both interesting to read for those of us who like logs.
Thursday, 5 Apr 18 0630: Breakfast - 1 hard boiled egg - 1 avocado - bowl of rice - large black coffee 0900: Snack - granola bar - non-fat Greek yogurt 1130: Lunch - chicken breast - vegetables - roasted sweet potatoes 1400: Snack - 1 apple - handful of almonds 1630: Pre-workout Shake - 1% milk - frozen berries - instant oatmeal - protein powder - smear of peanut butter 1830-2000: Training - warm-up with 100 push-ups(40, 30, 20, 10), abdominal exercises(sit-ups, sit-ups with twist, reverse sit-ups, planks), line work (3x sets of combinations moving forward in a line), stretching. - partner pad work with hit mitts and striking shields (set combinations with speed/power, whistle drill, 3 minute round of punching/knees) - Sparring (6x intense 2-minute rounds) - body conditioning with leg kicks - "muscle training circle" (50x each Hindu/Kung-fu push-ups, leg raised sit-ups, squats) - 100 punches 2030: Dinner - chicken breast - vegetables - green tea
Friday, 6 Apr 18 Note: I took the day off of work today to prepare for a fight card I was involved with this evening as a Room Supervisor. I still managed to get a workout in, though. 0700: Morning weight in! Exactly 250.0 Lbs (More than I had hoped, but less than I had feared) Note: I weigh myself first thing Friday mornings. 0730: Breakfast - the usual pre-workout shake 0930-1030: Cardio Workout - 827 calories burned on Elypical trainer 1200: Lunch - Chicken breast - rice - vegetables 1600: Early dinner (Subway) - 6-inch sweet onion chicken teriyaki sub - bag of baked potato chips - medium Diet Pepsi 2230: late-night cheat meal - Individual pepperoni pizza Note: The cheat meal wasn't a lapse in willpower; I get one such meal a week on my program. I usually have it on Friday night.
Saturday, 7 Apr 18 0830: Breakfast / Pre-workout shake - 1% milk - frozen berries - instant oatmeal - protein powder - smear of peanut butter 1030-1200: Training - warm-up with push-ups, striking combinations, abdominal circuit (planks, ab wheel, bicycle sit-ups, medicine ball), stance work, stretching. - partner pad work with hit mitts and striking shields - Sparring offence/defence drills - Sparring - Body conditioning with body punches and leg kicks - Kata - "muscle training circle" - 100 punches Note: Now that I'm eating better, and doing supplementary cardio work, I feel like I have my energy back during training. I was feeling pretty lethargic for a the last few months. 1215: Post-workout snack - protein bar 1300: Lunch (my own culinary masterpiece version of avocado toast) - 2 pieces dry multigrain toast - 2 tbsp peanut butter - 1 avacodo - 1 chicken breast - sprinkle of cayenne pepper 1800: Snack - handful of almonds 2000: Dinner - Sirloin steak - roast sweet potatoes - grilled asparagus - black coffee
Sunday, 8 Apr 18 (Rest Day) 1100: Brumch - 2 scrambled eggs - 2 slices dry toast - 5 strips turkey bacon 1400-1530: Swimming - leisurely swim - some laps - soak in the hot tub 1600: Snack - granola bar - almonds - cheese 1800: Dinner - chicken cacciatore (made from boneless skinless chicken thighs - steamed spinach - rice - black coffee
Monday, 9 Apr 18 0630: Breakfast - 2 strips of turkey bacon - 2 hard boiled eggs - 2 slices dry toast - black coffee 0900: Snack - Apple - granola bar - non-fat yogurt 1130: Lunch - Chicken cacciatore - steamed spinach - rice 1400-1500: Cardio Workout - 821 calories burned on the elyptical trainer 1530: Snack - protein bar 1800: Dinner - chicken stir fry - rice - green tea
Tuesday, 10 Apr 18 0630: Breakfast - 2 hard boiled eggs - 1/2 avocado - bowl of rice - black coffee 0900: Snack - granola bar - apple 1130: Lunch - chicken stir fry - rice 1630: Pre-workout Shake - 1% milk - frozen berries - instant oatmeal - protein powder - smear of peanut butter 1830 - 2000: Training - Warm-up (Tabatas) - Stretching - 8 x 2 minute rounds (2 rounds heavy bag: speed/power combination drills, 2 rounds shin conditioning: hitting with hammer and rolling with steel bar, 2 rounds calisthenics, 1 round leg hangs, 1 round stance work) - Sparring - Kata - "muscle training circle" - 100 punches Note: My instructor has always said that output should be such that the goal at the end of every class is exhaustion. Some classes are more exhausting that others, but I reached that goal tonight. 2030: Dinner - Chicken breast - rice - vegetables - green tea Note: I continue to have more energy since quitting drinking and cleaning up my diet. I'm much more happy, focused, and have an overall feeling of well-being.
Wednesday, 11 Apr 18 0630: Breakfast smoothie - 1% milk - frozen berries - instant oatmeal - protein powder - smear of peanut butter 0900: Snack - granola bar - non-fat yogurt 1130: Lunch - chicken breast - rice - vegetables 1400-1500: Cardio Workout - 837 calories burned on the elyptical trainer 1530: Snack - protein bar 1800: Dinner - seasoned ground turkey - whole wheat tortillas - rice and beans - steamed corn - 1/2 avocado - diced chili pepper - mint tea
Thursday, 12 Apr 18 0630: Breakfast smoothie - instant oatmeal - protein powder - large orange - frozen mango pieces - unsweetened almond milk - honey - cayenne pepper 0900: Snack - granola bar - non-fat yogurt 1130: Lunch - seasoned ground turkey - rice and beans - steamed corn - diced chili pepper 1400: Snack - granola bar - apple 1630: Pre-workout smoothie - 1% milk - frozen berries - instant oatmeal - protein powder - 1 tbsp peanut butter 1830-2000: Training - "warm-up" of 6 x 2 min rounds (2 rounds heavy bag, 2 rounds "Bob", 2 rounds weights) - stretching - striking drills with pads and kicking shields - sparring offence/defence drills - sparring Note: I was tired most of the day, but had unbelievably high energy once class started. 2030: Dinner - chicken breast - oven-roasted vegetables - green tea
Funny how the body works sometimes, I've had days like that, feeling drained, and a mild headache, thinking training was a bad idea. Then a few minutes into the warm-up and your body wakes up
