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

Whoops, got a bit off track there. Back to the grind.

Woke up: 13.30
Hours of Sleep: 10
Rested? Mostly
Energy throughout day: Good
Bedtime: 00.45
Water: 2.5L

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.

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!!

Monday, March 7, 2011

Alarm: 06.30
Out of bed: 06.30
Meal 1: 06.30-07.20
Nap: 09.00-10.30

Sportmassage: 11.00-12.00

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).

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.

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.

Sunday, March 6, 2011

Out of bed: 12.45
Meal 1: 13.00-13.40
Workout: 16.40-17.50
Meal 2: 19.00-20.00
Meal 3: 22:25-22:35
Bed: 23.00

Nutrition
Meal 1 ~ Pancake made from: 1/4 c oats, 5 egg whites, 1 scoop protein powder, 1/2 c cottage cheese blended up and cooked in a non-stick pan. Eaten with 1 c unsweetened applesauce.
Meal 2 ~ 90g bison steak, 1 c brussels sprouts cooked with a splash of olive oil, garlic and onion, salad made with 3/4 c corn kernels, 1/4 c cherry tomatoes, some onions, a splash of olive oil, sprinkle of basil, and a dash of vinegar.
Meal 3 ~ 3/4 c cottage cheese. OMG yummmmmmy
Other/Liquids ~ 4 mugs of tea with a splash of skim milk, 4x 620mL waterbottle

Quite hungry after my meals.

Macros
calories: 1824. Fat 28%, Carbs 41 %, Protein 31%

Workout
Planned cardio (on cross-trainer): 6 min warmup, 20 minutes THR 144, 6 min THR 163, 6 min cooldown.
Actual (on cross-trainer): 10:19 min warmup/cooldown zones, 17:41 THR 144, 08:54 THR 163. Completed the 38 minutes, but HR below 127 wasn't registered.

Other
Did my Cesar oefeningen. Really felt it in R shoulder/mid-back.

Mood
Tired and slow all day, but ok.

Saturday, March 5, 2011

Out of bed: 10.30
Meal 1: 11.20-11.40
Meal 2: 15.30-15.50
Meal 3: 19.00-19.30
Meal 4: 21.45-22.00
Bed: 00.00

Nutrition
Meal 1 ~ 1/2 c muesli + 1/2 c non-fat plain yogurt (the organic kind, yum!)
Meal 2 ~ 1 tbsp peanut butter + 1/2 tbsp honey + whole wheat roll, 120 g chicken +5 g breadcrumbs to coat + whole wheat roll + 1/2 tbsp yogurt +1 tbsp salsa
Meal 3 ~ 1/2 chicken breast + 1 c broccoli + 1 tbsp wok sauce +1/8 c brown rice
Meal 4 ~ 1 scoop protein powder + 1 tsp peanut butter in water
Other/Liquids ~ 3 x 620ml waterbottle, 4 mugs tea with splash skim milk, 3 mugs green tea

Macros
1787 calories: Fat 25%; Carbs 43%; Protein 32%
Feeling a bit more organized about my choices. Still a work in progress! Quite hungry later in the evening.

Workout
None.

Other
None.

Mood
Still a bit moody from last night, but mostly pretty good. J was a bit frustrated later in the evening so I was too. Looking forward to my cardio tomorrow, and if I'm up for it, I'll toss in some weights. Have to see!

Friday, March 4, 2011

*Edit: After posting at 2.00 am, I got all crying again because I hadn't eaten enough and there wasn't time for me to eat and go to sleep and get up in time for my two-day workshop beginning the next day at 10.00 in another city. So I ended up having Meal 4 around 2:30 am and not attending the workshop so I could rest this weekend instead.

Alarm: 09.30
Out of bed: 10.30 (cancel instead of snooze!)
Meal 1: 11.10-11.20
Meeting at Work: 11.20-12.30
Workout: 12.30-14.30
Meal 2: 15.30-15.5
Meal 3: 17.30-18.00
Meal 4: 02.30-02.45
Meltdown: 20.30-22.00
Bed: 03.00

Nutrition
Meal 1 ~ 1/4 c oats + 1 scoop protein powder + 2 c water; 2 cups regular coffee + 2 tbsp whole milk
Meal 2 ~ 70g chicken, 10g brocolli
Meal 3 ~ 2 hamburgers on whole-wheat buns, one with 1 tbsp salsa, the other with 1 tbsp mayonnaise, and about 200 g Chinese cabbage (when raw)
Meal 4 ~ 1 hamburger on a whole-wheat bun with 1 tbsp salsa
Other/Liquids ~ 5 x 620ml waterbottle, 4 mugs tea with splash skim milk, 3 mugs green tea

Macros
1607 calories: Fat 42%; Carbs 26%; Protein 32%
Not happy at all with my choices today. I started out taking my oatmeal and protein powder on the road as I woke up late. On the other hand, I don't know WHAT to eat that will make me feel full and is tasty anymore. I wanted to look at some choices and do some grocery shopping tonight, but instead J came home hungry and I didn't want him to be hungry while we waited for me to figure out what I would eat for the next few days, so we just went and got the burgers. I feel very disorganized.

Workout
Cardio - Goal: 6 min warmup, 20 min THR 131, 6 min THR 148, 6 min cooldown
Actual: 6 min warmup, 19:18 min THR 131, 6:02 THR 148, 6 min cooldown

Other
Cesar oefeningen AND physio exercises done.

Mood
Pretty good. Everything takes so long, which always surprises me. But, I did enjoy NOT feeling kapot from my workout. I wonder if that's been the problem all along - I push myself far too hard, and have to recover for a long time before I can work again. Maybe this cardio training period of working gently but consistently will help in other areas of my life as well.

I also had a melt-down around 20.30. J was watching another TV show I don't care about, and I was feeling irritated that I'm only home a few hours with him in the week - or so it seems - and he wants to watch a Top Gear re-run!!??!! And I was thinking about all the pressure I feel to clean all the things and care for all the people and to do everything RIGHT NOW and I just got so angry and frustrated and cried and yelled a bit. Then I did some of the chores I was worrying about, and watched an episode of a TV show I like. And then it was 2am. I don't think I have much to do, but maybe it's not that I'm so slow, or take so long, but that I just can't do as much as I think I can.

I'm not willing to be so busy that I can't enjoy my life. I think I will cancel my plans for the weekend and take it easy. I hate cancelling, but I hate feeling pressured, rushed, and stressed out more.

Thursday, March 3, 2011

Alarm: 10.00
Out of bed: 10.45
Meal 1: 11.20-11.40
Cycle to French Class: 12.10-13.00
French Class: 13.00-16.00
Meal 2: 14.30-14.50
Cycle from French Class: 16.10-17.00
Meal 3: 17.00-17.20
Work: 18.00-23.15
Meal 4: 23.45-00.10
Bed: 01.00

Nutrition
Meal 1 ~ 1/2 c oats + 1 scoop protein powder + 2 c water; 1 mug decaf Senseo + 1 tbsp whole milk
*Meal 2 ~ 38g cookie & cup of coffee with evaporated milk
Meal 3 ~ red pepper + 1/2 cucumber + homemade hummous, rest of not-too-yummy brownie from yesterday
Meal 4 ~ 125 g salmon, 1 c creamed spinach
Liquids ~ 4 x 620ml waterbottle, 1 mug decaf with whole milk, 1 cup regular coffee with evaporated milk, 4 tea with splash skim milk

*Forgot my snack on the kitchen counter, hence the cookie.

Macros
2243 calories: Fat 39%; Carbs 41%; Protein 20%
Super surprised at the volume of calories. Felt that I hadn't eaten much for most of the day.

Workout
None. But tracked my HR during my cycle to and from school. Apparently I burned 241 calories in 80 minutes of cycling.

Other
Cesar oefeningen skipped. Zero time during the day, and super-pooped when I finally got home.

Mood
Pretty good. Noticed I got pretty stressed about nothing - at one point my HR went up to 146, which is pretty high, while going up the stairs at work thinking about all the stuff I was trying to get done. Overtired and anxious at night - felt panicky about having to wake up in time for an 11.00 meeting tomorrow.

Wednesday, March 2, 2011

Alarm: 06.30
Out of bed: 07.00
Breakfast: 07.15-07.35
Work: 08.00-15.30
Lunch: 13.00-13.15
Workout: 16.00-17.00
Rest/Nap: 17.15-18.45
Dinner: 18.45-19.30
Snack: 20.30
Bed: 23.30

First day of the Fast; got my period 11.30 so no fasting.

Nutrition
Breakfast ~ 1 c oats + 1 scoop protein powder + 2 c water; 1 mug decaf Senseo + 1 tbsp whole milk
Lunch ~ Ham en kaas tosti (2 slices white bread, 2 slices cheese, 1 slice ham) + 2 tbsp salsa + 1/2 c salad
Dinner ~ 125 g chicken in curry sauce, 1 c broccoli, 1/2 c rice
Snack ~ 1/2 a not-very-yummy attempt at a lower-fat/carb higher-protein brownie. Whole recipe: 1/2 c olive oil, 4 egg whites, 3/4 c sugar substitute, 1 tsp vanilla, 1/3 c cocoa, 1 scoop protein powder, 1/3 c self-raising flour, 1 tsp baking powder, baked for 25 min @ 170C.
Liquids ~ 4 x 620ml waterbottle, 1 coffee with whole milk, 4 tea with splash skim milk

Macros
1710 calories: Fat 43%; Carbs 37%; Protein 20%

Workout
Week 1 workout 1 ~ 6 min warmup @ THR 121, 20 min @ THR 131, 6 min @ THR 148, 6 min cooldown @ THR 127.
Notes: Not easy to keep my HR high enough during cooldown. Skipped physio exercises due to horrible cramping and went home to nap instead.

Other
Cesar oefeningen

Mood
Pretty good. Easily stressed, felt tired during the day, but really enjoyed taking it easy and feeling proud of having met my goals for the day in the evening.