I never got around to posting yesterday, so there will be two days included in this one. Friday, 13 Apr 18 0530: Morning Weigh-in 248.9 Lbs Note: I don't think I'm going to weight myself anymore. I don't want to associate weight-loss with success or failure. I'm training for a tournament, not cutting weight at this point. I worked very hard this week and it's really paid off with my training. I look leaner in the face and have more muscle tone. To me, this is a success. A measly 1.1 lbs lost in a whole week would be considered a failure if that's all I was focused on. 0630: Breakfast - 2 hard-boiled eggs - 2 pieces dry whole grain toast 0900: Pre-workout Smoothie - the usual 1100-1200: Cardio Workout - 836 calories burned on the elyptical trainer 1230: Post-Workout Snack - protein bar 1300: Lunch (Sushi Restaurant) - miso soup - edamame beans - 6 pieces California roll - 4 pieces nigiri (Salmon, Tuna, Snapper, Prawn) - green tea 1800: Dinner - 2 small lean pork chops - roasted baby potatoe - steamed vegetables - black coffee Saturday, 14 Apr 18 0830: Breakfast - usual smoothie 1030-1200: Training - 16 x 3 minute rounds! (4 rounds heavy bag, 4 rounds "Bob" dummy, 1 round wall hangs, 1 round straddle stance, 2 rounds shin conditioning, 2 rounds strength training with weights, 2 rounds in the stretching rack) - Kata Note: This session was very exhausting. As much as I would love to just turn off my mind and push through, a lot of these exercises are designed to keep you mentally engaged as well. It's also a real challenge for me to maintain pretty proper technique when I'm tired. I have to keep working on that as well. 1230: Post-workout Snack - protein bar 13oo: Lunch - leftover turkey taco - baby carrots - hummus 1800: Dinner - pepperoni pizza - Starbucks latte
If you feel that is demotivating,I can see that as a reason not to do it. Focus on what your goals are, and if it's weight loss/weight gain then scales are good, but I often prefer measure fat % along side, and body size measurements which are far more realistic observations for most people, especially when muscle gain is involved.
My current goal is to prepare for a knockdown Karate tournament. I'm reaching it through hard training and supplementary cardio. I'm also abstaining from alcohol and eating better. I'm doing what I can to set myself up for success. Any weight lost is a happy byproduct. I'm going to be starting a weight routine as well next month. I'll focus more on on weight loss and body fat percentages then.
Sunday, 15 Apr 18 (Rest Day) Note: Didn't do much today. Just went to a pet expo and took the dog for a walk. 0900: Breakfast - 2 scrambled eggs - 2 slices dry whole grain toast - 1 orange - black coffee 1200: Lunch (Food truck) - Jerk-chicken naan wrap - black coffee 1400: Snack - baby carrots - hummus 1800: Dinner - Sirloin beef roast (no gravy) - Horseradish - Caesar salad - Mint tea
Monday, 16 Apr 18 0630: Breakfast - 2 slices dry whole grain toast - 1 tbsp peanut butter - 1 hard-boiled egg - extra-large black coffee 0900: Snack - granola bar -non-fat Greek yogurt 1130: Lunch - chicken breast - rice - steamed vegetables 1400-1500: Cardio Workout - 874 calories burned on the Elyptical trainer 1530: Snack - protein bar 1800: Dinner (Leftovers) - 1/2 chicken breast - 1/2 pork chop - 1 small slice roast beef - stir fried vegetables with garlic - mint tea
Tuesday, 17 Apr 18 0630: Breakfast - 2 slices dry whole grain toast - 2 tbsp peanut butter - large black coffee 0900: Snack - granola bar - non-fat Greek yogurt 1130: Lunch - chicken breast - rice - steamed vegetables 1600: Pre-workout smoothie - the usual recipe 1830-2000: Training - warm-up (push-ups, sit-ups, planks, stance work, combinations - stretching - pad work - sparring offence/defence drills - "muscle training circle" - 100 punches Note: In preparation for my tournament, I started wearing a mouth guard for the entire class to get used to effectively breathing with it in. 2030: Dinner - chicken breast - rice - steamed broccoli - green tea Note: My diet must seem incredibly boring and repetitive. I add cayenne pepper or minced Thai peppers to most of my meals to make things less bland. I love spicy food, so it keeps things interesting.
Sorry if I've missed this, but what is this drill? To date, reading your log, I have imagined it as a Conditioning drill, but I could be way off... This is a fantastic idea, and one that I will definitely be stealing - Thanks! Hey, nobody has to like/enjoy your meals except you. Travess
It's just 100 punches from Sanchin Dachi. It's a part of how we formally end class. It's not an idea that I can take credit for, but you are very welcome. I would be lying if I said I wasn't getting sick of chicken breast and rice at this point.
I kind of wanted to ask you that Good willpower, though! On the other hand I imagine a bit of variety in the diet wouldn't be too bad, either, even in in nutrition it is inferior to chicken and rice
Thanks for the clarification - I think I was letting the 'knockdown karate' element of your training/goals influence my interpretation. It may be more blame than credit, especially if I start piling in when I start using it, so you are probably wise to be passing the buck I can certainly sympathise - We are 2 nights in on Chicken Breast (with rice) dishes, and my wife is planning another one (this time as a salad instead of rice) for tonight - I remain resolute that I can sway her opinion with a couple of Gammon medallions though... Travess
These are full power punches utilizing technique, body mechanics, and kiai. It can be surprisingly difficult to consistently deliver 100 quality punches when your arms are tired after a hard class. We do utilize body punches for conditioning, though.
I know what you mean about the chicken breast, I don't eat much chicken these days, but I used to always do the same adding some paprika/cayenne or sometimes add oregano. A great source of protien, but hard to make tasty without taking away from the health factor.
Wednesday, 18 Apr 18 0630: Breakfast smoothie - unsweetened almond milk - orange - frozen mango chunks - instant oatmeal - protein powder - honey - cayenne pepper 0900: Snack - granola bar - non-fat Greek yogurt 1130: Lunch - chicken breast - rice - steamed broccoli 1400-1500: Cardio Workout - 885 calories burned on elyptical trainer Note: I've been training specifically for the tournament, which has 2-minute round fights. During a 2 minute round, I will typically keep a good steady pace for the first 90 seconds, then a burst of speed and power for the last 30 seconds. My first week doing this cardio, I basically just kept a good pace for the 60 mins. Last week, it was 90 seconds regular with 30 second sprint intervals. This week, 60 seconds regular followed by 30 second sprints. Next week, the final week before the tournament, it will be 30 seconds regular followed by 30 second sprints. I do the same drill over and over again until the hour passes on the machine. Like my diet, this can get a bit repetitive as well. A good, high tempo workout playlist is a must. 1530: Snack - protein bar 1800: Dinner - grilled chicken drumsticks - roasted sweet potatoes - steamed vegetables - Ceylon tea with splash of milk
mmm I was with you until the cayenne pepper??? may give it a try in a small quantity Good to see you keeping it consistent, that will be your key to success! high tempo playlist is always on my phone for running for the same reason
I know that cayenne pepper seems unusual at fist glance, but it works. The original recipe I based this off of called for 1/8 tsp of cayenne pepper. I used 1/4 tsp, and it still wasn't too bad.
I kind of see how it can work as I've made mango salsa with cayenne. I'm always willing to try new things
Thursday, 14 Apr 18 0630: Breakfast - 2 slices whole grain toast - 2 tbsp peanut butter 0900: Snack - granola bar - non-fat Greek yogurt 1130: Lunch - chicken breast - rice - steamed vegetables 1630: Pre-workout smoothie - usual recipe 1830-2000: Training - 16 x 3 minute rounds! (4 rounds heavy bag, 4 rounds "Bob" dummy, 1 round wall hangs, 1 round straddle stance, 2 rounds shin conditioning, 2 rounds strength training with weights, 2 rounds in the stretching rack) - "muscle training circle" - 100 punches Note: This session was very similar to Saturday's class. I had a lot more energy, so it felt like my output was much higher. I focused on the basics: body mechanics, posture, maintaining proper technique while tired, guard up, chin down, controling my breathing, etc. I'm starting to measure time in combinations, and not in rounds. Nothing exists but the combination that I'm executing. I'm not thinking about the time remaining in the round, or trying to pace myself; all that exists is that combination. I hope that makes sense. 2030: Dinner - chicken breast (with a nice maple Dijon glaze) - steamed baby carrots - green tea
Friday, 20 Apr 18 0530: Morning weigh-in 246.9 lbs Note: I know I said that I wasn't going to weight myself anymore, but here we are. 0630: Breakfast - 2 slices whole grain toast - 2 tbsp peanut butter - large black coffee 0900: Snack - granola bar - apple 1130: Lunch - chicken breast - rice - steamed carrots 1430-1530: Cardio Workout - 877 calories burned on elyptical trainer 1600: Snack - protein bar 1800: Dinner (Stir-Friday!) - tofu - stir-fry vegetable mix - soy sauce - peanut butter - garlic - basil - Thai red chilies - rice - green tea
Saturday, 21 Apr 18 0830: Breakfast - usual smoothie 1030-1200: Training - warm-up: 3 x minute circuits (knees-up running on the spot, push-ups, sit-ups, burpees, speed punches, knees-up running on the spot) - stretching - body conditioning drills - sparring - sparring offence / defence drills - more sparring - "muscle training circle" - 100 punches 1230: Snack - protein bar 1300: Lunch (cheat meal) - cheeseburger - french fries - ginger ale 1600: Snack - handful of almonds 2000: Dinner - grilled salmon filet - grilled asparagus - kale salad - green tea
