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DREWSKY'S LOG: Crossfit stupidity... starts page 8 - Apr. 4 2007 12:38:19
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drewsky
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From: Healthy Action Nutriton Consultancy
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NB The road back from injury starts page three
Alright folks, decided to take the plunge and record a log here with the hope that some may find it useful or even interesting...
Just a few things to note before I go on though
I AM NOT A BODYBUILDER, however I do eat a little like one. My goals as speed, strength power and agility at 80-85kg.
As most of you will know I am also a nutrition professional, this is my livelihood.
I'm busy, my diet and possibly the frequency of updates will reflect this!
I'm not perfect either: expect to see the odd 15” pizza and/or glass or two of red wine/bourbon/beer
As I say I am in the business and as many of you know I work at Healthy Action, James' consultancy and I think I am being pretty brave putting this up. I ask you to remember the above when you are about to tell me I don't know what I am talking about. The flip side is this can also be construed as an advert and as such well constructed and founded criticism is healthy and invited, flaming is not.
If at any time you want to know more about me, my background and qualifications then you just have to go here to my homepage.
On with the show.......
< Message edited by drewsky -- May 1 2008 18:30:46 >
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Drew Price BSc MASc
Healthy Action Nutrition and Training Consultant
My Blog
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 4 2007 12:39:56
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drewsky
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Notes and Key
This I will add to with any information relevant to most of the posts, initials will help with posting speed and thus frequency
M = meal
MPC = milk protein concentrate
PWO = PERI workout – consumed before during and after
SSCV Steady State Cardiovascular work
ES = energy systems work
< Message edited by drewsky -- Apr. 4 2007 12:46:12 >
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Healthy Action Nutrition and Training Consultant
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 4 2007 12:42:43
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drewsky
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Yesterday....
Eatin'....
0700 greens powder, green tea
Train: SSCV
0800 whey & MPC shake, Fruit
1100 salmon and scrambled eggs with spinach, krill oil caps. Small salad with toms olives onions.
1330 PWO Malto, dextro and whey. Train: 14.00 to 15.20
17.00 a bit late.... PPWO: protein pancakes with egg whites, oats and a banana (and maple syrup). Reason alone to go to the gym!
19.30 Thai mice beef stir fry: lean mince, load of vegetables + spices
22.00 40g MCP, peanut butter, dessicated coconut, flax oil cream.
Not a good day veg wise really.
Trainin'....
AM: 30 mins SSCV – fasted + bent knee drop outs, maltifidus raises and other stability core work
PM: Full body (1st day of this routine)
w/u: 10 min walk, a bunch of clusters with an empty oly bar, power clean an jerk up to 85kg for doubles. Some power snatches
Front squat
Bench press superset with
Barbell rows
Aherns dumbbell press
Rope pull to neck
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Healthy Action Nutrition and Training Consultant
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 4 2007 12:44:58
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drewsky
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In clinic today so things get a little out of shape
Eatin'.....
0800 vegetable omelet (3 whole and 4 whites, 2 portions vegetables), krill oil
1030 PERI workout: Train: weights
1215PPWO Protein pancakes, pear. Orange juice
1345 Chicken breast, celery sticks and peanut butter
1600 Sashimi, beef jerky pistachios, almonds
1845 Large chicken shish kebab, no bread, no sauce + double portion of all salad
2000 training 2 hours
2200 MPC, greens powder, flax powder, fish oils
Trainin'...
AM Weights
w/u 5 min elliptical trainer, 2x clusters, range of motion stuff and power snatches
Trad deads
Dips, superset with
Chins
Snatch press
Close grip bench
Heavy bag work (10 mins or so)
PM Aikido
< Message edited by drewsky -- Apr. 4 2007 12:45:42 >
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 4 2007 12:59:06
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ice_mach
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This is a really interesting journal, have similar goals, so good to see a professionals take on it
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READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 4 2007 13:25:47
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drewsky
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Cheers for that Ed.
The pizza is actually usually just a 'posh' one from tesco's of some such with extra parma ham/choritzo or similar added (well, a man has to get his nitrosamines from somewhere!). I'll post up a recipe for a healthier pizza-pie here at some point in the next few days and link it to the recipes section.
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 4 2007 13:26:17
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GRIFF 1980
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Good stuff mate 
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quote:
ORIGINAL: noname
# Just finished 45 minutes cardio done on empty and have now had my first shake of the day.
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 4 2007 14:16:17
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James
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This will be a great Journal! Drew had concerns about starting it, due to his professional status with me, but I thought it a great idea. Although Drew works in my team, he and I do have slightly different opinions - but that's nutrition for you!
I'll log in regularly and add my tuppenthworth if neccessary
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 4 2007 14:17:43
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James
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quote:
1845 Large chicken shish kebab, no bread, no sauce + double portion of all salad
My sort of meal!! 
Personally I'm a lettuce, cucumber and red cabbage only man. Onions and tomatoes just ruin it 
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 4 2007 21:49:44
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drewsky
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It must be fresh shish though... no mystery meat/elephant leg for me!
Besides the nutritional aspects, could you imagine if a client caught me eating a donna?!?!?Sadly tonight I wasn't able to use my onion breath to my advantage on the mat tonight as clinic ran over.
My Aikido has taken a real beating whilst I have been getting myself established back in the UK... in fact ever since I moved out to Aus 3 years ago as the style was totally different so everything I did was wrong. I feel like I've been going backwards not forwards for the last 3 1/2 years!
S'all go though I am still loving it and that is the point - it's to difficult and long a road to do it for any other reason.
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 5 2007 10:31:10
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drewsky
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quote:
ORIGINAL: James
This will be a great Journal! Drew had concerns about starting it, due to his professional status with me, but I thought it a great idea. Although Drew works in my team, he and I do have slightly different opinions - but that's nutrition for you!
This is a good point, James and I do have some differences in the way we do things. There is often no 'best way' and we're not stuck in our ways but both still learning (i have a little further to go than him!) so it's all good.
It's worth re iterating that what you see here works for me at the moment and is not what I recommend much of the time
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 5 2007 17:54:04
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maccer
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Glad to see you have a journal Drewsky, have read all your articles on your site and enjoy your appraoch to nutrition and training!!
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 6 2007 11:00:46
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drewsky
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Cheers Maccer
yesterday was busy, very busy so it was shakes a go go
Eatin....
0730 30g whey with cold green tea, greens powder.
(Train AM)
0820: Shake; yogurt, banana, berries, oats, skim milk + krill oil (not in the shake!)
1045: Shake: MPC, broccoli, diced apple all blended
1300: On the tube at this time so.... dried berries, walnuts, beef jerky (low sodium) - I always consume these types of meals with lots of water
(Train lunch then......) Tuna shake!
1545: Salad: roast veg, beans and quinoa and with sashimi
I can't get enough of this stuff. It's an expensive habit I am going to have to get a grip on but when I am in the City then there are so many decent places to chose from!
1800: Large lamb kebab, humus, large salad, no bread. Eaten sloooooooooowly with some Turkish tea (no sugar)
Totally knackered so I had some DMAE about 20 mins before jumping on the mat.
(Train 2000-2200)
2230: Shake; MPC, Flax oil, Coconut, Cream (this works out about about 60g protein and 20g fat, 5-10g CHO).
Tranin'....
AM: 30 mins weapons
Lunch: a few olympic drills, Soft tissue work – foam roller. Range of motion work and a quick stretch
PM Aikido 2 hours
< Message edited by drewsky -- Apr. 6 2007 11:01:04 >
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 6 2007 13:31:31
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drewsky
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I got a job lot of krill oil from the states, I'll mail you the address if you like.
With regards to pictures, I don't have a digital camera (as you may have noted there is only one pic of me on my site and if you google me you'll see I use it for everything) however I don't cut or bulk and am not a 'physique' guy so there is really no need for these from that point of view.
I am hoping to get some done in the gym+park at some point - just deads/C+J/kettlebell action shots for my new site when it goes up.
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 6 2007 13:36:07
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drewsky
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Greens+ have a UK distribution company. Only go for the bery burst though - unless you like retching that is...
As for greens powders....
do I feel any different using them? No.
Are the necessary? Not in the slightest.
Might they make a differnence in the long term? Who can say.
They are a good source of lots of bits and bobs that may be missing from your diet (but this is an issue with diet and food choice) so it is like increase daily for variety 10x. Whether there is enough in these powders of said foods/herbs/extracts to make a difference in the long term is far from certain. I feel they are a worthwhile addition for me as I eat a lot of total cals, animal protein and am also very busy.
< Message edited by drewsky -- Apr. 6 2007 13:38:39 >
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Drew Price BSc MASc
Healthy Action Nutrition and Training Consultant
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RE: Drew's Log: Bodybuilding is Ain't! - Apr. 7 2007 13:31:28
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drewsky
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Tip of the day: GET OUTSIDE
A lot of parks and commons have exercise equipment in now and it's a good way to change up your training for example
Back need some change in training to get through a plateau?.... do 100 pullps
Legs training getting a bit stale?.... do 6 x 50m sprints with a minute in between
Didn't have time to do chest shoulders and tris the other day?.... 140 press ups in sets of 20
Not bodybuilding set rep schemes but they will shake off the cobwebs and subject you to a different training stress which is a good thing
Yesterday
No training but some soft tissue work and a well earned epsom salt bath.
Today...
Outside: got home from me travels, it's a glorious day and the gym will be RAMMED so it's in the park with the g/f...
Warm up three times round the common some range of motion drills and then
plyo press ups,
reverse rows (heels on the floor and hanging on a fixed bar or smith at the gym but using the dip station here),
pull ups,
chins fast with kipping,
leg raises
jumps for distance
sprinting in between the stations (about 40m), 3 sets on each station.
At home, kettlebell swings, cleans, snatches presses, bent presses.
Food
Whey on rising, on the move....
After training
Breakker
3 Total 0% Greek yogurts & honey, dried figs and fresh fruit, coffee and a few nuts and krill oil
Snack: Pitta bread with tuna and salsa in
Off the the boat race so lunch will be the chicken sandwich I am about to make!
Don't know what is happening after but I have some fruit, nuts, seeds and jerky packed away just in case. Dinner is with the food writer for Good Housekeeping so it should be good!
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Drew Price BSc MASc
Healthy Action Nutrition and Training Consultant
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