Octatonic: 2011 diet and training journal

Hey buddy... diet looks nice and tight there, I would throw out the berries before bed and swap it for a healthy fat... maybe a tbsp of natty peanut but or around 15g to 20g mixed nuts, maybe a spoon of udo's oil. I would also have 200g - 250g cottage cheese, or maybe around 50g of a decent protein blend like CNP ProPeptide.
 
Plenty of carbs in there as well fella but with that kind of distance on the bike i'm sure you need them...

Flanders


Hey buddy... diet looks nice and tight there, I would throw out the berries before bed and swap it for a healthy fat... maybe a tbsp of natty peanut but or around 15g to 20g mixed nuts, maybe a spoon of udo's oil. I would also have 200g - 250g cottage cheese, or maybe around 50g of a decent protein blend like CNP ProPeptide.

 
 
Ok- will do that from now on.
I wasn't really thinking last night about the berries- tired i guess.

Flanders
 
Plenty of carbs in there as well fella but with that kind of distance on the bike i'm sure you need them...

 
Yeah I am consciously having a few more carbs on big cycle days.
Today the carbs are reduced as I don't need them- can't manage another ride but going to hit the weights in a couple of hours.

Quite pleased with this.
I updated my runkeeper app with all of the exercise I've done recently that ISN'T gym related.
 
Since I joined 2 weeks ago this is how far I've cycled, walked and run.

I really like the runkeeper app- especially as I see the number go up.
My goal is to do 100km a week from now on across the board, walking, running, cycling etc.
Want to get to 1000km by the 1st of September.

Ok today didn't quite go to plan but it is ok.
Shoulder was aching after a workout two days ago and a big ride yesterday.
Decided to cool it today with the strength training.
 
Did a 5km fast walk at 8am and another 3km walk at 7pm with the pooch.
Figure this will be the best way and I can hit the weights tomorrow.
 
Diet was excellent:
 
7am: 30g whey in water
9am: 3 eggs scrambled with 40g of smoked salmon, 2 oat cakes
12:30pm: 150g chicken, green salad.
3:30pm: 30g whey in skim milk, teaspoon of almond butter
7:30pm: Turkey (160g) stir fry with mixed veges- (onion, edemame, peppers, curly kale). No rice or noodles today as I am on a low carb day.

Will have some when and cottage cheese a bit later and that is me done.
 

Yesterday:
 
Dumbbell Incline Press: 12kg x 4 sets 
Low Row: 35kg x 4 sets, 12 reps. 
Lat Pulldown: 30kg x 4 sets, 12 reps. 
Tricep Cable Pulldwn: 4 sets x 20 kg, 12 reps 
Stand Barbell Curl:     3 sets x 25kg, 12 reps 
Standing Dbell Curl:   4 sets x 12 kg, 12 reps 
 
6:00am 30g whey isolate in water, 2 oatcakes 
7:30am 3 eggs scrambled, 40g smoked salmon, 2 oatcakes 
12:00 160g cooked chicken, salad
3:30pm 30g whey in water (post exercise), banana
7:00pm 160g steak, salad,
9:30pm 200g cottage cheese,
 
Today:
 
26..64km cycle.
Was bloody slow (30 seconds under 2 hours) because I was riding with the missus.
Was a bit frustrating really as I was always waiting for her- but have to give her credit for doing it with me as she doesn't like it much.
I made the observation that this is probably how she feels when she has to run with me- I hate running and moan and complain the whole way.
Her response was "Yes, probably".
 
8:00am 30g whey isolate in water
10:30am 30g of muesli, 140g chicken
3:30pm Burger from Girafffe, no fries or catsup, machiatto coffe
Dinner is likely to be chicken & salad and some cottage cheese later.
 

Hey buddy... diet's looking ok in terms of being clean but need to see plenty more fruit in there, please see suggestions:
 
30mins SSCV if poss - walk the dog?
6:00am 30g 40g whey isolate in water, 2 oatcakes  50g Oats + 150g Mixed Berries + Ground linseeds + 100ml Skimmed milk
7:30am 9.00am 3 eggs scrambled, 40g smoked salmon, 2 89 oatcakes + Apple
12:00 160g cooked chicken, salad - 3 oatcakes + More fruit
Train
3:30pm 30g 40g whey in water (post exercise), banana
7:00pm 4.30pm 160g steak, salad, small potato or 50g rice / pasta + Lighter fruit like a Melon or Grapefruit
7.00pm 150g Lean Meat + Large Mixed Veg + Probiotic Yoghurt (Actimel or Muller Probiotic range)
9:30pm 200g cottage cheese,+ 20g Natty PB / small handful of nuts

IMO you're not eating enough, you need to build up muscle strength especially to strengthen that shoulder... You need to get plenty of calories in to be productive in that gym and carry out all that bike riding... food timing is vital!!... let me know what you think.

Flanders


Hey buddy... diet's looking ok in terms of being clean but need to see plenty more fruit in there, please see suggestions:

30mins SSCV if poss - walk the dog?
6:00am 30g 40g whey isolate in water, 2 oatcakes  50g Oats + 150g Mixed Berries + Ground linseeds + 100ml Skimmed milk
7:30am 9.00am 3 eggs scrambled, 40g smoked salmon, 2 89 oatcakes + Apple
12:00 160g cooked chicken, salad - 3 oatcakes + More fruit
Train
3:30pm 30g 40g whey in water (post exercise), banana
7:00pm 4.30pm 160g steak, salad, small potato or 50g rice / pasta + Lighter fruit like a Melon or Grapefruit
7.00pm 150g Lean Meat + Large Mixed Veg + Probiotic Yoghurt (Actimel or Muller Probiotic range)
9:30pm 200g cottage cheese,+ 20g Natty PB / small handful of nuts
 
IMO you're not eating enough, you need to build up muscle strength especially to strengthen that shoulder... You need to get plenty of calories in to be productive in that gym and carry out all that bike riding... food timing is vital!!... let me know what you think.

 
Hi Flanders,
 
Ok, I will adjust as you suggest.
 
Question regarding 9am- It says 89 oatcakes. Do you mean 8 - 9 or something else?
89 sounds a bit high :-).
 
Thanks mate- I appreciate the assistance.
 
Jim

It's x3...
 
I think what this nutrition program will do is build up some nice lean tissue whilst giving you the energy and strength to train, and then after you've got stronger you could then look at reducing carb portions etc... to bring the waistline in tighter. Next summer you'll be the leanest you've ever been walking around with your top off!!
 
If you take some measurements today, waistline + weight... run the above diet for 2 weeks continuing with your current training and cardio schedule then measure again and check where you're at.... don't be scared to eat plenty of quality food as highlighted above, your body will function so much better with plenty of clean food.
 
1 to 2 cheat meals per week but try and keep it clean and IME being organised for the next day is key.

Flanders


It's x3...

I think what this nutrition program will do is build up some nice lean tissue whilst giving you the energy and strength to train, and then after you've got stronger you could then look at reducing carb portions etc... to bring the waistline in tighter. Next summer you'll be the leanest you've ever been walking around with your top off!!

If you take some measurements today, waistline + weight... run the above diet for 2 weeks continuing with your current training and cardio schedule then measure again and check where you're at.... don't be scared to eat plenty of quality food as highlighted above, your body will function so much better with plenty of clean food.

1 to 2 cheat meals per week but try and keep it clean and IME being organised for the next day is key.

 
Ok, understood.
I have taken the measurements already.
Don't want to post them to the forum yet as frankly it is all a bit embarrassing- I had a month off in Australia and came back bigger/heavier than I had been in some time.
I was doing a lot of exercise there but the diet was really tricky- staying with the extended family- tried to keep my portion sizes low but something didn't work.

Once I've lost some fat and it is behind me I will feel more comfortable about doing it I think- maybe in a month.

All the best with it and i'll be in to keep updated...

Thanks mate.

Dumbbell Incline Press: 12kg x 4 sets , 12 reps
Low Row: 35kg x 4 sets, 12 reps.  
Lat Pulldown: 30kg x 4 sets, 12 reps.  
Tricep Cable Pulldwn: 4 sets x 20 kg, 12 reps  
Stand Barbell Curl:     3 sets x 25kg, 12 reps  
Standing Dbell Curl:   4 sets x 12 kg, 12 reps  
 
I did various other low weight, high rep shoulder mobility exercises that are too boring to detail here.
Going to do one more week of this routine before moving to move to more compound exercises, deads/squats etc.
Also did 16.5km cycling.
 
Done 156km in total in the last 7 days. 
That is pretty awesome if I do say so myself.
I feel fantastic.
 
Food today so far:
 
6:00am 30g 40g whey isolate in water, 2 oatcakes 
9.00am 3 eggs scrambled, 40g smoked salmon, 3 oatcakes + Apple 
12:00 160g cooked chicken, salad - 3 oatcakes + mixed berries, some melon.
3:30pm 30g 40g whey in water (post exercise), banana 
4.30pm 160g steak, salad, small potato or 50g rice / pasta + Lighter fruit like a Melon or Grapefruit 
7.00pm 150g Turkey + Large Mixed Veg + Probiotic Yoghurt
9:30pm 200g cottage cheese,+ 20g Natty PB / small handful of nuts 

Morning Octantictoctantic.....'nother good post mister..and nice session there too...well done...and don't worry bout your measurements, it's just for your information so you can check along the way right?..I hardly put mine up i'm so embarrassed bout them so I feel your pain....lol...have a great week...

Northerngal


Morning Octantictoctantic.....'nother good post mister..and nice session there too...well done...and don't worry bout your measurements, it's just for your information so you can check along the way right?..I hardly put mine up i'm so embarrassed bout them so I feel your pain....lol...have a great week...

 
Thanks nonyninnynortynorthy.
Things are kicking along as expected- I always struggle to lose weight in that the fat comes off but muscle goes on so my scale weight seems to change very slightly.
Even after what 4 weeks now I am getting friends saying 'you're looking good' or 'you're looking fit' which is nice and gives me a bit of a buzz.
It feels very different this time though- not being plagued by injury certainly helps but also I think I am being more sensible with my diet, zero alcohol, a lot more cardio and healthier cheats.
I think my formula is right, or at least better than it has been.
 
Rest day today from the gym and long cycles.
Did unfuelled SSCV this morning- normally hate it but actually enjoyed it this morn.

Yesterday was a busy day but I managed a 4km walk in the morning but I spent the rest of the day prepping a recording session I have this week.
It is good to be busy but I would rather have an extra hour in the day to do a cycle or a workout.
 
Today will be a bike - probably not 40km- will try to do 20km as I still have more work to do.
Might have to do it now.
Also have to be in the house from 2pm until 5pm to get a delivery- will hit the gym at 6 or so.
 
Busy, busy, busy...

Been away for 3 weeks, back today but off again tomorrow to Malaga.
It is good to be busy but it sure does affect the training.
 
I've been hitting the gym as I can but doing lots of walking and eating as well as I can given the circumstances.