Well, at least I keep coming back!
4 healthy meals, 2 semi-healthy, and one small chocolate bar.
1880 calories
38% from fat
34% from carbs
28% from protein
No workout today.
Monday, September 5, 2011
Saturday, May 28, 2011
Saturday, May 28, 2011
Obviously quite a while since I posted. Not sure what the best way is to keep up a journal like this. I've seen so many that I like, but not sure how much time or energy I will want to commit to.
But I will admit this much - the last month has not been great eats-wise. I was using a new plan that dropped the carbs just a bit, and I couldn't stick to it. I kept finding reasons/excuses why I couldn't, and sometimes just plain didn't even try. I finally gave it up last week, and since then have found it difficult to return totally to the plan I was using before that did work for me. I'll start again tomorrow, and see how that goes. It doesn't matter in the big picture of my life as this is my project and I refuse to beat myself up about it. On the other hand, I notice how much better I felt - less tired, less agitated, less moody - while following a good nutrition plan. Not to say I was in tip-top shape as I for sure wasn't... but it was easier to care for myself. And THAT's my goal.
But I will admit this much - the last month has not been great eats-wise. I was using a new plan that dropped the carbs just a bit, and I couldn't stick to it. I kept finding reasons/excuses why I couldn't, and sometimes just plain didn't even try. I finally gave it up last week, and since then have found it difficult to return totally to the plan I was using before that did work for me. I'll start again tomorrow, and see how that goes. It doesn't matter in the big picture of my life as this is my project and I refuse to beat myself up about it. On the other hand, I notice how much better I felt - less tired, less agitated, less moody - while following a good nutrition plan. Not to say I was in tip-top shape as I for sure wasn't... but it was easier to care for myself. And THAT's my goal.
Monday, March 21, 2011
Monday, March 21, 2011
Woke up: 07.15
Breakfast: 08.00 (eggs & oatmeal)
Cardio workout: 09.45-10.45 (6 min THR 122, 28 min THR 131, 6 min THR 148, 6 min THR 127)
Snack: 10.45 (almonds & Banana shake)
Massage: 11.00
Lunch: 12.30 (salmon, green beans, kapucijners - which are apparently marrowfat peas in English??)
Snack: 15.00 (rice, creamed spinach, chicken)
Dinner: 17.30 (rice cake, creamed spinach, cherry tomatoes, cottage cheese)
Bed: 21.30 - slept about an hour, then J came to bed, I woke up.
Snack: 23.45 (chocolate shake, milk, peanut butter)
Bed: 00.00.... perchance to sleep??
Saturday, March 19, 2011
Saturday, March 19, 2011
Wednesday, March 9, 2011
Wednesday, March 9, 2011
Alarm: 06.30
Meal 1: 0645-07.40
Meal 2: 18.30
Meal 3: 19.30-20.20
Meal 4: 22.45-23.15
Bed: 00.15
Nutrition
Meal 1 ~ 200 g cottage cheese, 34 g oats cooked with water, 1 scoop protein powder in water, 5 egg whites, 125 g cherries from a jar (not too tasty). Supplements: Vitamin B-complex, ginkgo biloba, glucosamine, multivitamin, scoop glutamine in water, vitamin C, digestive enzymes, 2 scoops BCAAs in water, mug coffee with splash whole milk. Way too much food.
Meal 2 ~ energy bar (mistake. super sugar crash very quickly), 100 g cottage cheese
Meal 3 ~ 125g turkey, 1g breadcrumbs, 1 c creamed spinach, 1/8 c brown rice. Supplements: digestive enzymes, calcium, 3 cups tea with splash skim milk
Meal 4 ~ 3 whole eggs. Supplements: 1 scoop glutamine in water, calcium, vitamin C
Other/Liquids ~ 2 more mugs of tea with splash of skim milk. 5 x 620 mL waterbottle.
Macros
calories: 1645. Fat 35 %, Carbs 28%, Protein 38 %
Fat 3.6g over planned, Protein 5.7g over planned, Carbs 22.4g over planned
Workout
None. Very tired today. Extremely crabby the last hour or so before I got a proper meal at 19.30. Irritated that J hadn't realized that not calling to say when he'd be home would affect whether I'd eat or not... and that it really matters when you haven't eaten in 11 hours!
Other
Did most of my Cesar exercises at work.
Mood
Ok, but tired, and sore.
Meal 1: 0645-07.40
Meal 2: 18.30
Meal 3: 19.30-20.20
Meal 4: 22.45-23.15
Bed: 00.15
Nutrition
Meal 1 ~ 200 g cottage cheese, 34 g oats cooked with water, 1 scoop protein powder in water, 5 egg whites, 125 g cherries from a jar (not too tasty). Supplements: Vitamin B-complex, ginkgo biloba, glucosamine, multivitamin, scoop glutamine in water, vitamin C, digestive enzymes, 2 scoops BCAAs in water, mug coffee with splash whole milk. Way too much food.
Meal 2 ~ energy bar (mistake. super sugar crash very quickly), 100 g cottage cheese
Meal 3 ~ 125g turkey, 1g breadcrumbs, 1 c creamed spinach, 1/8 c brown rice. Supplements: digestive enzymes, calcium, 3 cups tea with splash skim milk
Meal 4 ~ 3 whole eggs. Supplements: 1 scoop glutamine in water, calcium, vitamin C
Other/Liquids ~ 2 more mugs of tea with splash of skim milk. 5 x 620 mL waterbottle.
Macros
calories: 1645. Fat 35 %, Carbs 28%, Protein 38 %
Fat 3.6g over planned, Protein 5.7g over planned, Carbs 22.4g over planned
Workout
None. Very tired today. Extremely crabby the last hour or so before I got a proper meal at 19.30. Irritated that J hadn't realized that not calling to say when he'd be home would affect whether I'd eat or not... and that it really matters when you haven't eaten in 11 hours!
Other
Did most of my Cesar exercises at work.
Mood
Ok, but tired, and sore.
Tuesday, March 8, 2011
Tuesday, March 8, 2011
Alarm: 06.30
Meal 1: 06.30-07.15
Nap: 08.30-12.00
Cesar appointment: 13.00-13.30
Physio appointment: 16.10-16.45
Workout: 16.45-17.45
Meal 2: 18.30-19.15
Meal 3: 22.00-22.15
Bed: 23.30
Nutrition
Meal 1 ~ Scoop protein powder in water, 1/4 c oats cooked in water, 200g cottage cheese, 2 mugs tea with splash skim milk, 118g applesauce. Supplements; gingko biloba, glucosamine, multivitamin, B-complex, D3
Meal 2 ~ 165g turkey breast covered with 3g breadcrumbs cooked in sunflower oil, 1 c red cabbage with apples, 1/3 c brown rice. 2 cups tea with splash skim milk. Supplements: calcium, digestive enzymes
Meal 3 ~ 100g cottage cheese. Supplements: Vitamin C, glutamine (spazzed out, though, and had 5g BCAAs before I realized that wasn't glutamine... then I had the glutamine. Eye-roll!)
Meal 4 ~
Meal 5 ~
Other/Liquids ~ 5x 620mL waterbottle
Macros
calories: 1176. Fat 28%, Carbs 28 %, Protein 44 %
Workout
Planned Cardio: 42 min: 6 min warmup, 24 min THR 131, 6 min THR 148, 6 min cooldown
Actual: 42 min: 21:16min THR 131, 7:14 THR 148, 8:47 warmup/cooldown. Remaining time heart rate below 119.
Other
Quite sore, tired and weak after all my activities today. Difficult to learn how to do everything just a bit differently - walking, sitting, moving. But at one point I was completely pain-free with a full range of motion. So it's worth it!
Mood
A bit tired, but pretty good!! I sure perked up after dinner!!
Meal 1: 06.30-07.15
Nap: 08.30-12.00
Cesar appointment: 13.00-13.30
Physio appointment: 16.10-16.45
Workout: 16.45-17.45
Meal 2: 18.30-19.15
Meal 3: 22.00-22.15
Bed: 23.30
Nutrition
Meal 1 ~ Scoop protein powder in water, 1/4 c oats cooked in water, 200g cottage cheese, 2 mugs tea with splash skim milk, 118g applesauce. Supplements; gingko biloba, glucosamine, multivitamin, B-complex, D3
Meal 2 ~ 165g turkey breast covered with 3g breadcrumbs cooked in sunflower oil, 1 c red cabbage with apples, 1/3 c brown rice. 2 cups tea with splash skim milk. Supplements: calcium, digestive enzymes
Meal 3 ~ 100g cottage cheese. Supplements: Vitamin C, glutamine (spazzed out, though, and had 5g BCAAs before I realized that wasn't glutamine... then I had the glutamine. Eye-roll!)
Meal 4 ~
Meal 5 ~
Other/Liquids ~ 5x 620mL waterbottle
Macros
calories: 1176. Fat 28%, Carbs 28 %, Protein 44 %
Workout
Planned Cardio: 42 min: 6 min warmup, 24 min THR 131, 6 min THR 148, 6 min cooldown
Actual: 42 min: 21:16min THR 131, 7:14 THR 148, 8:47 warmup/cooldown. Remaining time heart rate below 119.
Other
Quite sore, tired and weak after all my activities today. Difficult to learn how to do everything just a bit differently - walking, sitting, moving. But at one point I was completely pain-free with a full range of motion. So it's worth it!
Mood
A bit tired, but pretty good!! I sure perked up after dinner!!
Monday, March 7, 2011
Monday, March 7, 2011
Alarm: 06.30
Out of bed: 06.30
Meal 1: 06.30-07.20
Nap: 09.00-10.30
Sportmassage: 11.00-12.00Out of bed: 06.30
Meal 1: 06.30-07.20
Nap: 09.00-10.30
Workout: 16:55-17:30
Meal 2: 18.30-20.30
Meal 3: 21.00
Meal 4: 01:30
Bed: 01:50
Nutrition
Meal 1 ~ 1/2 c cottage cheese, 1 scoop protein powder in water, 1 c applesauce, 5 egg whites cooked on a nonstick pan, 2 mugs tea with splash skim milk, 1/4 c oats cooked with 1/2 c water
Meal 2 ~ 90g bison, 150 g brussels sprouts, 1 c broccoli, 1/8 c brown rice
Meal 3 ~ 10 g cake, 199 g cottage cheese, 2 regular coffee with 1tbsp whole milk
Meal 4 ~ 2 whole eggs, 1 slice cheese, 1 scoop protein powder in water
Other/Liquids ~ 4 x 620mL water bottle
Macros
calories: 1534, Fat 28%, Carbs 30%, Protein 42%
Fasting went surprisingly well today. I got quite hungry for a short time around 15.00, but chose to go to the gym to keep myself busy. Dinner took forever to eat since it was a lot of food, and I was at work where my job is to talk to people or to type stuff, both of which seriously interfere with eating. After I did eat, though, I got very tired.
When I got home from work, super-late at 00.45, I realized I'd only eaten about 1200 calories for the day, and wanted to up that to at least 1500. So I had meal 4.
Workout
Today I wanted to try my new split: Supersets of Legs/Abs, Chest/Back (compound), Chest/Back (isolation).
Meal 2: 18.30-20.30
Meal 3: 21.00
Meal 4: 01:30
Bed: 01:50
Nutrition
Meal 1 ~ 1/2 c cottage cheese, 1 scoop protein powder in water, 1 c applesauce, 5 egg whites cooked on a nonstick pan, 2 mugs tea with splash skim milk, 1/4 c oats cooked with 1/2 c water
Meal 2 ~ 90g bison, 150 g brussels sprouts, 1 c broccoli, 1/8 c brown rice
Meal 3 ~ 10 g cake, 199 g cottage cheese, 2 regular coffee with 1tbsp whole milk
Meal 4 ~ 2 whole eggs, 1 slice cheese, 1 scoop protein powder in water
Other/Liquids ~ 4 x 620mL water bottle
Macros
calories: 1534, Fat 28%, Carbs 30%, Protein 42%
Fasting went surprisingly well today. I got quite hungry for a short time around 15.00, but chose to go to the gym to keep myself busy. Dinner took forever to eat since it was a lot of food, and I was at work where my job is to talk to people or to type stuff, both of which seriously interfere with eating. After I did eat, though, I got very tired.
When I got home from work, super-late at 00.45, I realized I'd only eaten about 1200 calories for the day, and wanted to up that to at least 1500. So I had meal 4.
Workout
Today I wanted to try my new split: Supersets of Legs/Abs, Chest/Back (compound), Chest/Back (isolation).
Planned:
Stability Ball Wall Squats 3 x 20 supersetted with Stability Ball Roll-outs + Butt-ups.
Couldn't do it, pain in right knee, and apparently, non-existent abs.Stability Ball Wall Squats 3 x 20 supersetted with Stability Ball Roll-outs + Butt-ups.
Actual:
Hamstring Curl Machine (legs together) 20 @ 35kg
Curl-ups 20
Butt-ups 20
Then the whole thing twice more through, except that for hammies I did the remaining two sets one leg at a time @ 15kg.
Then I realized I had to stop to get ready for work at 18.00. Sure didn't meet my big goals, but I'm still proud of myself as I really found all of those exercises demanding today. And I really want to do just a bit, not kill myself every workout and burn out again and again and again.
Other
Hamstring curls count as my physio exercises. I also did my Cesar oefeningen.
Mood
Pretty good. Quite tired. Had a nap earlier in the day, and took it easy in the afternoon. I plan to do the same tomorrow.
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