I'm not sure I'll have a lot of new material. My eating habits can get pretty repetitive while I'm dieting. I am trying to eat less meat, though. You'll see lots of meals with tofu and eggs in the weeks to come.
I don't typically log what seasonings I use on food, but I've been heavy on the Tumeric and Cayenne as of late. I also add minced thai red chili peppers to just about everything I eat. It helps otherwise boring food stay interesting, therefore keeping me on track.
1130: Meal - Leftover veggie curry - Rice - 2 x hard boiled eggs Note: This proved to be too much food before my workout. 1400-1530: Workout - 30 mins cardio - Ab routine (Sit-ups, crunches, bicycle kicks, front plank, side plank) - Full-body Kettlebell Routine 1600: Snack - Protein granola bar 1900: Meal - Teriyaki chicken breast - Steamed broccoli - Rice - Green tea - Spoonful of natural peanut butter
Thursday, 10 Jan 19 1300: Meal - Thai Chicken Curry - Rice 1630: Snack - Pre-workout smoothie Note: Due to a family issue, I couldn’t get to training tonight. I wish I had known before I mixed my smoothie. 1900: Meal - Balsamic chicken thighs - Steamed broccoli - rice - green tea Friday, 11 Jan 19 1130: Meal - Chicken breast - Steamed mixed vegetables - Rice 1400-1530: Workout - 30 mins cardio - Ab circuit - Full body Kettlebell routine 1600: Snack - protein bar 1900: Meal - Tofu stir-fry - rice - green tea Note: Pictured below, if you’re interested.
looks yummy! I nearly went for stir fry last night, but ended up going for Greek. The veg content in that looks great.
Saturday, 12 Jan 19 Note: I didn’t get to train today either. What a drag. 1400: Snack - Smoothie 1500-1545: Cardio - Moderate trail run 1600: Snack - Protein granola bar 1900: Meal - Grilled sirloin steak with sesame dressing - rice - spring salad with sesame dressing - green tea
Monday, 10 Jun 19 Note: Sorry for the delay. I hope to maintain this log semi-regularly again. 1130: Meal - chicken breast - rice - mixed vegetables 1400-1600: Workout A - 30 mins cardio - ab circuit (sit-ups, crunches, leg raises, planks, side planks, back extensions) - squat - bench press - pull-down - military press - upright row - triceps pull-down - leg extension - biceps curl - leg curl Note: The strength exercises consisted of 2 sets of 10 reps. I went through the circuit twice. 1630: Post-workout Smoothie 1900: Meal - chicken breast - sweet potatoes - spinach salad with EVOO and balsamic
Tuesday, 11 Jun 19 1300: Meal - chicken stir fry with vegetables, cashews, and Thai chili peppers - rice 1630: Pre-workout Smoothie 1830-2000: Training - 3 x 3 min rounds of Tabatas (Each round consisted of 30 seconds each following exercise: knees-up running on the spot, push-ups, sit-ups, burpees, speed punches, knees-up running on the spot) - Stretching - Offence/Defence Drills - Kata (Tensho and Nisechi) - 100 punches Note: It was insanely hot last night, so everyone was sweating buckets 2030: Meal - Chicken breast - Sweet potatoes - Vegetables
Wednesday, 12 Jun 19 1130: Meal - chicken breast - rice - mixed vegetables 1400-1600: Workout B - 30 mins cardio - ab circuit (sit-ups, crunches, pulse-ups, planks, oblique V-ups, saxon side bends, back extensions) - squat - bench press - pull-down - military press - upright row - triceps pull-down - leg extension - biceps curl - leg curl 1630: Post-workout smoothie 1900: Meal (Birthday meal) - sirloin steak - sweet potatoes - grilled vegetables (red peppers and asparagus) - non-fat vanilla Greek yogurt - blueberries Note: It was hard not to give in to alcohol or cake that people kept offering me all day, but I did it.
Thursday, 13 Jun 19 1300: Meal - chicken breast - rice - leftover grilled vegetables 1630: Pre-workout Smoothie 1830-2000: Training - 2 x 4 min rounds of Tabatas (one round consisted of push-ups and modified bicycle crunches, the other consisted of mountain climbers and jumping jacks) Note: My instructor gained three pounds on his all-inclusive holiday, so it's tabatas every class until he sheds that weight. - stretching - sparring - offence/defence drills - more sparring - 100 punches Note: I felt exhausted after class, and not in the usual good way. I feel sluggish and broken down. I don't know if it's the new workout, the supplements I'm taking, the lack of sleep taking it's toll, or all of the above. I'll give it another week or so before I consider dialing anything back. Maybe a restful weekend is all I need to feel right again. 2030: Meal salad - leftover steak - salad greens - 1/2 avocado - blueberries - almond slivers - EVOO/balsamic
Friday, 14 Jun 19 1130: Sushi - miso soup - edamame beans - 6 pieces California roll - 4 pieces nigiri (Salmon, Tuna, Snapper, Prawn) - green tea 1400-1600: Workout C - 30 mins cardio - ab circuit (sit-ups, twisting sit-ups, crunches, leg circles, back extensions) - squat - bench press - pull-down - travelling lunges - military press - upright row - step-ups - triceps pull-down - leg extension - biceps curl - leg curl 1630: Post-workout smoothie 1900: Stir-fry - chicken - vegetables - cashews - Thai chili peppers - rice Note: I’m feeling a little better compared to yesterday. I hope that my condition will continue to improve for training tomorrow morning.
Saturday, 15 Jun 19 Note: I could not make it to training today due to a personal issue. 1100: Pre-workout smoothie 1300-1345: Trail run 1400: Meal - left-over chicken stir-fry - rice 1900: Meal - personal peperoni pizza - kale salad Sunday, 16 Jun 19 (Rest Day) 1300: Meal - scrambled eggs - turkey bacon - whole grain toast - sliced orange 2000: Meal - grilled salmon filet - kale salad
Note: Sorry for the gap, but I haven't really been able to do much in the last few days due to work and family commitments. Thursday, 20 Jun 19 1300: Meal - chicken teriyaki bento box - green tea 1630: Pre-workout Smoothie 1830-2000: Training - 4 x 2 minute round of warm-up drills (One round each, and alternating versions of, push-ups, sit-ups, leg exercises, dog lifts) - stretching - 8 x 2 minute rounds of circuit drills (2 x rounds on free weights and steel bar, 2 x rounds on heavy bag, 2 x rounds on Bob, 2 x wall hangs and stance work) - sparring - kata (Tensho) - 100 punches 2030: Meal - chicken breast - sweet potatoes - vegetables
Sorry that I haven’t been active. I’ve been very busy these last few months, and haven’t spent much time at home. On a more positive note, I have been promoted to 1st Kyu tonight. It’s time to get ready for that 10-man...
Congratulations Jaydub - Onwards and upwards. I'm sure you already know this, but, do make sure that while you are physically preparing, you are also mentally preparing. Travess
I've been training again regularly, and will be able to do so until December before going away again. I'm going to try to make periodic log entries regarding my training. 19 Nov 19 1830-2000: Training - warm-up (push-ups, alligator walk on knuckles, combinations, sit-ups, planks, lunges) - stretching - sparring - sparring offence/defence drills - more sparring - 100 punches Note: We have a new student in class who just relocated to my area. He has a Kyokushin background. He's quite skilled and fun to spar with. Also, if there's one exercise I truly despise, it is the alligator walk on knuckles. We "walk" to the front of the dojo followed by 10 knuckle push-ups.
Thursday, 21 Nov 19 1830-2000: Training - warm-up - stretching - 8 x 2 minute rounds of circuit drills (2 x rounds on free weights and steel bar, 2 x rounds on heavy bag, 2 x rounds on Bob, 2 x wall hangs and stance work) - kata (Tensho) - 100 punches Note: I’ve been frustrated with my basics and Kata lately. My skills are no where near worthy of my grade. Going away is no excuse. I should have been practicing while I was absent. I talked to my instructor about my concerns, and he’s going to help me achieve my training goal for 2020: gaining a solid foundation of the basics.
Self analysis, objective critiquing, and realistic goal setting - Sounds worthy of any sound martial artist to me, regardless of grade. Travess
