My calves are in paaaaaaaain still! From Saturday's session with Geoff! I can't work out what exactly killed them, but Oh Boy! So the really clever thing to do, quite clearly, was to cycle to work and back yesterday and have a fun session in the gym today doing some of the things from Saturday's session (with no harness, no Bulgarian bags and a much smaller gym during the week, it cramps the style somewhat with some of the more flamboyant things Geoff gets me doing).
Tell you what, my shoulders look silly in the mirror when I'm doing those kettlebell squats. And I managed to do 10, 8, 7 nose-to-floor pressups on my feet rather than knees :o) I'm pretty sure those "Perfect Pushup" handle things are why I couldn't do them on Saturday.
Showing posts with label DOMS. Show all posts
Showing posts with label DOMS. Show all posts
Tuesday, 15 March 2011
Saturday, 19 February 2011
Delicious DOMS
I has them :o)
My cobbled together routine from my first real session with Geoff does the business:-
Amusingly or not, we went to bed at 2am after me being on a work call until 11.30pm and got woken up early by the bedroom being stiflingly hot. I opened the windows a bit and turned off the radiator. Then the shopping came. Then I had to be on another call at 9.30am. The short of it was that the thermostat button got stuck on "+" and was reading "30C", which explained the insane heat. And then we had a nap at 3pm.
The chicken is roasting and the veggies are about to go on. It all smells incredible in the kitchen and we're going to watch a film and I'm not doing any more work this weekend.
My cobbled together routine from my first real session with Geoff does the business:-
- Warm up (500m on the rower at L7, aim for under 02:00)
- Squats - 3x10
- Kettlebells - Dual arm swings, 3x15
- Kettlebells - Single arm swings, 3x10x2
- Cable lat pulls - dual arms, 3x10
- Cable push down rows - single arms, 3x10x2
- Kettlebells - walking lunges, 3x12
- Straight leg raises with twists - 3x20
- Weighted plyometric squats - 3x8
- Arnold presses - 3x10
Amusingly or not, we went to bed at 2am after me being on a work call until 11.30pm and got woken up early by the bedroom being stiflingly hot. I opened the windows a bit and turned off the radiator. Then the shopping came. Then I had to be on another call at 9.30am. The short of it was that the thermostat button got stuck on "+" and was reading "30C", which explained the insane heat. And then we had a nap at 3pm.
The chicken is roasting and the veggies are about to go on. It all smells incredible in the kitchen and we're going to watch a film and I'm not doing any more work this weekend.
Sunday, 15 August 2010
A bit mopey
Apparently I've been a bit too far out of my comfort zone and now that I'm back in it, I feel a lot better. I've eaten food I've made, regularly, and been to the gym, had lots of sleep, and vacuumed the house and now despite the quite impressive abs, shoulders, quads and arms DOMS, I feel good. Good, but not great. I think I really need a holiday and it's a while yet until we go.
I've cleaned and re-greased my bike chain and Mr TOTKat pumped up the tyres for me. I've also pottered a bit in the kitchen, made some roasted red pepper houmous...
Roasted Red Pepper Houmous, Serves 6
Per serving:-
B - toasted Food Doctor wholemeal seeded bagel with Marmite and a poached egg
S - greek yogurt with strawberries and mango
L - two Waitrose wholemeal pittas, toasted, with roasted red pepper houmous
S - a slice of Sainsburys SO Organic stoneground wholemeal bread, toasted, with a tin of Heinz Beanz
D - chicken salad with lettuce, red peppers, boiled egg and new potatoes
I need to work on shifting the protein balance back up high again. It's always a bit tricky at weekends when I'm doing less exercise, but it's also tricky on days when I'm cycling as I have so many kcals I need to eat, it gets tricky to keep the protein % high and not have really expensive days in terms of food. Cottage cheese and yogurt help a lot there, but by themselves they're a bit boring, especially in terms of texture, so I end up adding fruit or oat cakes and up goes the carb level. I could try just flaked almonds or other chopped nuts I guess...
I've cleaned and re-greased my bike chain and Mr TOTKat pumped up the tyres for me. I've also pottered a bit in the kitchen, made some roasted red pepper houmous...
Roasted Red Pepper Houmous, Serves 6
Per serving:-
| Calories (kcal) | 147 |
| Carbohydrate (g) | 11.2 |
| Protein (g) | 4.5 |
| Fat (g) | 9.4 |
| Fibre (g) | 2.0 |
| Fruit & Veg | 1.1 |
- 30ml Lemon Juice
- 1 clove Garlic
- 25ml Extra Virgin Olive Oil
- 1 Can/240g Chick Peas, in Water, Canned, Drained, Organic
- 25g Tahini Paste
- 1tsp salt
- 15ml Grapeseed Oil (or other unflavoured oil)
- 2 Red Peppers
- Black pepper to taste
B - toasted Food Doctor wholemeal seeded bagel with Marmite and a poached egg
S - greek yogurt with strawberries and mango
L - two Waitrose wholemeal pittas, toasted, with roasted red pepper houmous
S - a slice of Sainsburys SO Organic stoneground wholemeal bread, toasted, with a tin of Heinz Beanz
D - chicken salad with lettuce, red peppers, boiled egg and new potatoes
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1707 1790] |
| Protein (g) | 111.3 (27%) |
| Carbohydrate (g) | 223.2 (50.7%) |
| Fat (g) | 41.0 (22.3%) |
| Fibre (g) | 30.8 |
| Fruit & Veg | 9.4 |
I need to work on shifting the protein balance back up high again. It's always a bit tricky at weekends when I'm doing less exercise, but it's also tricky on days when I'm cycling as I have so many kcals I need to eat, it gets tricky to keep the protein % high and not have really expensive days in terms of food. Cottage cheese and yogurt help a lot there, but by themselves they're a bit boring, especially in terms of texture, so I end up adding fruit or oat cakes and up goes the carb level. I could try just flaked almonds or other chopped nuts I guess...
Monday, 2 August 2010
Evolving aches
My shoulders are aching in evolving ways throughout the day. This is new to me for DOMS. First time in ages I've had a salmon fillet and it's so pretty I had to take a photo...
B - Dorset cereals muesli with semi-skimmed milk
S - toasted malt loaf with butter
L - beef chilli with extra mushrooms
S - greek yogurt with fresh mango
S - frappuccino made with 1 scoop MP Max, instant coffee, skimmed milk and ice
S - Mini Babybel, Emmental
D - crisped salmon fillet with couscous, lettuce and Blue Dragon sweet chilli sauce
Exercise - post-race rest day
B - Dorset cereals muesli with semi-skimmed milk
S - toasted malt loaf with butter
L - beef chilli with extra mushrooms
S - greek yogurt with fresh mango
S - frappuccino made with 1 scoop MP Max, instant coffee, skimmed milk and ice
S - Mini Babybel, Emmental
D - crisped salmon fillet with couscous, lettuce and Blue Dragon sweet chilli sauce
Exercise - post-race rest day
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1757 1797] |
| Protein (g) | 129.4 (38.5%) |
| Carbohydrate (g) | 176.4 (30.2%) |
| Fat (g) | 59.7 (31.3%) |
| Fibre (g) | 17.3 |
| Fruit & Veg | 7.4 |
Saturday, 31 July 2010
Doing well
Second weights session of the week and my groin strain appears totally gone - woo! So I did my current routine in full and have a bit of DOMS in my legs today, which should be fine for tomorrow as I won't be using my legs all that much.
Weighed in slap bang on target weight today despite being pretty much on maintenance all week and only doing two weights sessions. So, it hints at when I get back to cycling that I should make sure that I'm eating enough. Anyhoo, carb loading day today and it's started with a bagel with Marmite *nom* Feeling really strong and reasonably well rested so far today, though I have a bit of vacuuming to do in a bit and I always go at that really hard, so I'll see how I feel after that ;o)
B - toasted Food Doctor wholemeal seeded bagel, with butter and Marmite
B - banana and strawberries
L -2x Discovery wholemeal tortilla wraps; 1 with houmous and lettuce and one with Waitrose spinach falafel, Philadelphia extra light, tomato relish and lettuce
S - Hovis wholemeal granary bread with mashed banana and Nutella
D - wholemeal pasta with roasted red peppers and chicken breast
Weighed in slap bang on target weight today despite being pretty much on maintenance all week and only doing two weights sessions. So, it hints at when I get back to cycling that I should make sure that I'm eating enough. Anyhoo, carb loading day today and it's started with a bagel with Marmite *nom* Feeling really strong and reasonably well rested so far today, though I have a bit of vacuuming to do in a bit and I always go at that really hard, so I'll see how I feel after that ;o)
B - toasted Food Doctor wholemeal seeded bagel, with butter and Marmite
B - banana and strawberries
L -2x Discovery wholemeal tortilla wraps; 1 with houmous and lettuce and one with Waitrose spinach falafel, Philadelphia extra light, tomato relish and lettuce
S - Hovis wholemeal granary bread with mashed banana and Nutella
D - wholemeal pasta with roasted red peppers and chicken breast
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1836 1780] |
| Protein (g) | 90.4 (49.8%) |
| Carbohydrate (g) | 234.2 (20.5%) |
| Fat (g) | 58.0 (29.6%) |
| Fibre (g) | 36.0 |
| Fruit & Veg | 6.8 |
Tuesday, 22 June 2010
Mmmmfeeesh
B - greek yogurt with 1 scoop MP Max, fruit compote and flaked almonds
S - banana
S - smoked almonds
L - salad; lettuce, celery, cherry tomatoes, beetroot, sweet peppers and a chicken breast in a Discovery wholemeal tortilla wrap
S - carrots and houmous
S - greek yogurt with fresh mango and chopped mint
D - baked tilapia fillet with baby new potatoes, broccoli, flaked almonds and olive oil
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1545 1790] |
| Protein (g) | 131.0 (34.8%) |
| Carbohydrate (g) | 155.3 (38.7%) |
| Fat (g) | 44.2 (26.5%) |
| Fibre (g) | 30.7 |
| Fruit & Veg | 13.6 |
Thursday, 3 June 2010
I actually giggled
Yesterday, when I was doing my clean and press at the new weight of 20kg... after the first set, I sat on the step and looked at my heart rate monitor to see a heart rate of 186. I actually giggled! :o) It dropped to 141 in my 60s rest, which was nice, but still... 186 from pushing iron! No wonder I have DOMS today.
This morning, the pizza weight from Tuesday had gone bye-bye so I'm "only" a kg up on last Friday now; I expect a bit more of that will be gone by tomorrow morning too. Back on track for target weight next week again so all is well there and given the ferocity of my current weights routine, I'm reckoning fat % should be dropping too :o)
I was going to have a rest day today, but I had one on Tuesday, which I wouldn't normally do, so I figure some cardio today might befun a good idea. A little playing in the Wave machine, which I've not done in a while, and some intervals maybe on the cross-trainer with a little faffery on the static bikes (which killed my thighs so I only did 5 minutes of that!).
Another of my comfort dinners this evening; beef chilli with baked beans mixed in. I just love it!
[photo to follow - oops, Mr TOTKat had borrowed my camera for the day, so no photo!]
B - greek yogurt with 1 scoop MP Max, Yeo Valley fruit compote and Grape Nuts
S - Dorset Cereals bar; berries and cherries
L - salad; lettuce, cherry tomatoes, celery, sweet peppers, spinach falafel
*gym*
S - 1 scoop MP Max in skimmed milk
S - carrot and Waitrose houmous
S - MP beef jerky
D - beef chilli with baked beans
Exercise - 45 minutes cardio
This morning, the pizza weight from Tuesday had gone bye-bye so I'm "only" a kg up on last Friday now; I expect a bit more of that will be gone by tomorrow morning too. Back on track for target weight next week again so all is well there and given the ferocity of my current weights routine, I'm reckoning fat % should be dropping too :o)
I was going to have a rest day today, but I had one on Tuesday, which I wouldn't normally do, so I figure some cardio today might be
Another of my comfort dinners this evening; beef chilli with baked beans mixed in. I just love it!
[photo to follow - oops, Mr TOTKat had borrowed my camera for the day, so no photo!]
B - greek yogurt with 1 scoop MP Max, Yeo Valley fruit compote and Grape Nuts
S - Dorset Cereals bar; berries and cherries
L - salad; lettuce, cherry tomatoes, celery, sweet peppers, spinach falafel
*gym*
S - 1 scoop MP Max in skimmed milk
S - carrot and Waitrose houmous
S - MP beef jerky
D - beef chilli with baked beans
Exercise - 45 minutes cardio
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1659 2179] |
| Protein (g) | 145.8 (36.0%) |
| Carbohydrate (g) | 162.5 (37.7%) |
| Fat (g) | 47.3 (26.3%) |
| Fibre (g) | 34.5 |
| Fruit & Veg | 13.8 |
Sunday, 9 May 2010
How?
I didn't really expect to get bad DOMS again so soon! Legs are again a bit on the "ow" side today. Differently ow to a couple of days ago though, mostly down the fronts of my thighs rather than in a band around the whole of the tops of my thighs. I guess I really went for it again :o) But still, this is the first time I've had DOMS from the same exercise routine twice in a row.
Teensy bit delicate today after dinner last night, but mostly just sleepy and we crashed out on the sofa during the second half of the Formula 1 until the penultimate lap. We still got pretty much everything we wanted to do done this weekend; found my camera battery charger, put up new lights, measured me up for a road bike, went to the gym and planted some vegetables (sweet peppers, yellow courgettes, spinach and pak choi). Nice.
And, woo, I won a competition on Laura's blog, so that's just the cherry on the top of a nice weekend :o)
B - toasted Food Doctor wholemeal seeded bagel with butter, Marmite and a fried egg
L -Sainsburys bakery wholemeal crusty roll with ham, Philadelphia, Waitrose mustard and iceberg lettuce
S - toasted fruity malt loaf with butter
D - lamb biryani with peas
Exercise - rest day
Teensy bit delicate today after dinner last night, but mostly just sleepy and we crashed out on the sofa during the second half of the Formula 1 until the penultimate lap. We still got pretty much everything we wanted to do done this weekend; found my camera battery charger, put up new lights, measured me up for a road bike, went to the gym and planted some vegetables (sweet peppers, yellow courgettes, spinach and pak choi). Nice.
And, woo, I won a competition on Laura's blog, so that's just the cherry on the top of a nice weekend :o)
B - toasted Food Doctor wholemeal seeded bagel with butter, Marmite and a fried egg
L -Sainsburys bakery wholemeal crusty roll with ham, Philadelphia, Waitrose mustard and iceberg lettuce
S - toasted fruity malt loaf with butter
D - lamb biryani with peas
Exercise - rest day
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1723 1789] |
| Protein (g) | 96.6 (23.2%) |
| Carbohydrate (g) | 187.8 (42.2%) |
| Fat (g) | 64.3 (34.7%) |
| Fruit & Veg | 2.4 (!) |
Saturday, 8 May 2010
Envigorated - and an incredible milestone
Today marks 4 years since I took the decision to lose weight and turn my health around. 4 years on and I'm still maintaining a 30kg weight loss (which took 6 months to effect purely through diet change and calorie deficit), having had a little hiccup part way through when my scales stopped working properly and I put on a good half stone. That was worked off again and I've been working on lowering my body fat %, taken up running and got back into swimming. I've done my first 10km running race (2 minutes faster than I wanted to do it), my first sprint triathlon (10 minutes faster than I wanted to do it; and 2 more tris to come through the year), done a 5km swim for charity (in less than 2 hours despite no training) and signed up for a 2 mile swim down the Thames later in the summer. I've come a long way and am still moving forward. I may well be very hard on myself most of the time, but I have done well and continue to do so. So it calls for a little celebration. Dinner out tonight!
Despite still aching quite a bit, I went to the gym with Mr TOTKat this morning. And I really went for it. Full body weights session with a good 15 minutes cardio at the end. I feel great! Mr TOTKat's trainer even commented on my walking lunges with kettlebells, which was pleasing! My thighs ought to calm down a bit by the morning too. :o)
B - greek yogurt with 1 scoop, maca root and some Dorset Cereals fruity muesli
*gym*
S - 1 scoop in semi-skimmed milk with water (we ran out of milk!)
L - sandwich; Sainsburys wholemeal crusty roll with ham, Philadelphia and lettuce
S - cottage cheese with pineapple and maca root
D - hot smoked salmon with beetroot and watercress, duck breast with pureed cauliflower and spinach and a portobello mushroom, chocolate brownie with vanilla ice-cream and chocolate sauce, champagne, dessert wine and coffee with Amaretto
Exercise - 65 minutes gym
Despite still aching quite a bit, I went to the gym with Mr TOTKat this morning. And I really went for it. Full body weights session with a good 15 minutes cardio at the end. I feel great! Mr TOTKat's trainer even commented on my walking lunges with kettlebells, which was pleasing! My thighs ought to calm down a bit by the morning too. :o)
B - greek yogurt with 1 scoop, maca root and some Dorset Cereals fruity muesli
*gym*
S - 1 scoop in semi-skimmed milk with water (we ran out of milk!)
L - sandwich; Sainsburys wholemeal crusty roll with ham, Philadelphia and lettuce
S - cottage cheese with pineapple and maca root
D - hot smoked salmon with beetroot and watercress, duck breast with pureed cauliflower and spinach and a portobello mushroom, chocolate brownie with vanilla ice-cream and chocolate sauce, champagne, dessert wine and coffee with Amaretto
Exercise - 65 minutes gym
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 2570 2303] |
| Protein (g) | 159.2 (25.9%) |
| Carbohydrate (g) | 234.4 (35.8%) |
| Fat (g) | 67.5 (24.7%) |
| Alcohol (g) | 47.6 (13.6%) |
| Fruit & Veg | 6.6 |
Friday, 7 May 2010
This is taking the doodah
I had DOMS yesterday, thanks very much. No need for them to continue today and be worse! Seriously! I don't think I've ever had them this badly before. My thighs are so sore! So. No gym today as they obviously need more rest. And my abs and triceps and shoulders.
Mr TOTKat made an absolutely delicious dinner tonight; the best omelette I've had since ever:-
B - greek yogurt with 1 scoop, fruit compote, Grape Nuts and maca root
S - Starbucks Skinny Latte
L - salad; lettuce, celery, cherry tomatoes, capers, Food Doctor Salad Herb Boost, chicken breast
S - Nutberry's yogurt coated banana chips
S - carrot and Waitrose houmous
S - MP beef jerky
D -2 egg omlette with bacon, gruyere, onion and mushrooms
S - a teaspoon of peanut butter
Exercise - rest
Mr TOTKat made an absolutely delicious dinner tonight; the best omelette I've had since ever:-
B - greek yogurt with 1 scoop, fruit compote, Grape Nuts and maca root
S - Starbucks Skinny Latte
L - salad; lettuce, celery, cherry tomatoes, capers, Food Doctor Salad Herb Boost, chicken breast
S - Nutberry's yogurt coated banana chips
S - carrot and Waitrose houmous
S - MP beef jerky
D -2 egg omlette with bacon, gruyere, onion and mushrooms
S - a teaspoon of peanut butter
Exercise - rest
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1748 1790] |
| Protein (g) | 153.2 (34.7%) |
| Carbohydrate (g) | 122.2 (25.9%) |
| Fat (g) | 77.2 (39.3%) |
| Fruit & Veg | 9.7 |
Thursday, 6 May 2010
OMG DOMS WTFBBQ!
Ow.
Blimey.
2 months off weight training and I knew there'd be a bit of payback the day after my first session back, but... OW! My thighs are horrible today! And my abs a bit. And shoulders. And triceps. Still. At least it won't be this bad after the next session.
Thanks to a tipoff from someone at work, I'm signed up for some Thames swimming fun in August. From Hampton Court to Raven's Ait (3,218m), there will be 1000 swimmers thrashing about for an hour or so each, in waves of 100 setting off every 10 minutes in the Nokia Thames Swim.
B - Fage greek yogurt with 1 scoop, blueberries, flaked almonds and maca root
S - banana and Oatland nut, seed and raisin clusters
L - salad; lettuce, sweet pepper, cherry tomatoes, celery, capers, pomegranate seeds and chicken breast
S - carrot and Waitrose houmous
S - MP beef jerky
D - Waitrose pork and plum tomato sausages with mashed butternut squash
Exercise - rest day
Blimey.
2 months off weight training and I knew there'd be a bit of payback the day after my first session back, but... OW! My thighs are horrible today! And my abs a bit. And shoulders. And triceps. Still. At least it won't be this bad after the next session.
Thanks to a tipoff from someone at work, I'm signed up for some Thames swimming fun in August. From Hampton Court to Raven's Ait (3,218m), there will be 1000 swimmers thrashing about for an hour or so each, in waves of 100 setting off every 10 minutes in the Nokia Thames Swim.
B - Fage greek yogurt with 1 scoop, blueberries, flaked almonds and maca root
S - banana and Oatland nut, seed and raisin clusters
L - salad; lettuce, sweet pepper, cherry tomatoes, celery, capers, pomegranate seeds and chicken breast
S - carrot and Waitrose houmous
S - MP beef jerky
D - Waitrose pork and plum tomato sausages with mashed butternut squash
Exercise - rest day
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1660 1792] |
| Protein (g) | 142.2 (35.2%) |
| Carbohydrate (g) | 141.4 (32.8%) |
| Fat (g) | 57.5 (32%) |
| Fruit & Veg | 11.8 |
Thursday, 11 March 2010
Teensy bit ded
New routine day yesterday with the trainer. And it's a killer. I won't get the printed version 'til I'm back from hols, but we ran through it yesterday and ohboy! Somewhat optimistically, I also ran part-way home; consequently, this morning, my legs are saying "hello!" to me a lot. And my arms. And my abs.
I ended up 760kcals under maintenance yesterday, up to and including dinner. So I just -had- to have some cheese and biscuits for supper to get things to a less silly level. It was a total hardship I can tell you! :oD
No exercise today as it's a rest day and probably none tomorrow, but I have to run out to the shops at lunchtime to get more base layers for skiing, cause the weather is looking a little chilly for where we're going *cough*
Wednesday:-
B - greek yogurt with 1 scoop, blueberries and flaked almonds
S - banana
L - salad; lettuce, sweet pepper, celery, cherry tomatoes, capers, chicken breast
*gym*
S - 1 scoop in semi-skimmed milk
S - beef jerky
S - 4x nut, seed and raisin biscuits (no added anything horrible except soya lecithin)
*run*
D - beef chilli with sweet potato and carrot mash
S - oat cakes with stilton
Exercise - 61 minutes gym, 29 minutes running
I ended up 760kcals under maintenance yesterday, up to and including dinner. So I just -had- to have some cheese and biscuits for supper to get things to a less silly level. It was a total hardship I can tell you! :oD
No exercise today as it's a rest day and probably none tomorrow, but I have to run out to the shops at lunchtime to get more base layers for skiing, cause the weather is looking a little chilly for where we're going *cough*
Wednesday:-
B - greek yogurt with 1 scoop, blueberries and flaked almonds
S - banana
L - salad; lettuce, sweet pepper, celery, cherry tomatoes, capers, chicken breast
*gym*
S - 1 scoop in semi-skimmed milk
S - beef jerky
S - 4x nut, seed and raisin biscuits (no added anything horrible except soya lecithin)
*run*
D - beef chilli with sweet potato and carrot mash
S - oat cakes with stilton
Exercise - 61 minutes gym, 29 minutes running
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1703 2465] |
| Protein (g) | 165.2 (39.7%) |
| Carbohydrate (g) | 166.8 (37.6%) |
| Fat (g) | 41.1 (22.2%) |
| Fibre (g) | 23.9 |
| Fruit & Veg | 12.7 |
Wednesday, 3 March 2010
*ache*
OK, so I may not have burned a zillion calories at PUNCH yesterday, but my arms are telling me about it all in great detail today; forearms and triceps, hello! DOMS! That, along with the dodgy wrist meant I ditched the Swiss Ball jack-knives today for fear of the wibblyness in my wrist meaning I wouldn't be able to support myself properly. I swapped them for the utterly appropriate oblique crunches, 'cause, yeah, they're totally equivalent (*cough*).
I am really very very tired today, I only got 471kcals out of gyammage (usually get just under 500 for the same time spent) and I'm absolutely knackered. The tube journey this morning involved falling asleep instantly and waking upvery grumpy when I had to change at Kennington because my lovely Bank train had morphed into a Charing Cross one. One more weights session this week, one more cardio one on Sunday, a massage tomorrow and I'll dial it down next week. It's been lots of weeks since I had a gentle week without being ill from those dodgy beans and I think my body would like a bit of a rest now. Plus, it's skiing the week after next and I don't want to be totally shattered for that!
...which reminds me, I must get some goggles!
B - greek yogurt with 1 scoop, fruit compote and flaked almonds
S - small banana
*gym*
S - 1 scoop in skimmed milk
L - salad; lettuce, sweet pepper, cherry tomatoes, capers, smoked salmon and lemon juice
S - tangerines and a skinny latte
S - beef jerky
S - a pear
D - plum tomato and basil sausages with mashed butternut squash and sweet potato
Exercise - 53 minutes gymmage
I am really very very tired today, I only got 471kcals out of gyammage (usually get just under 500 for the same time spent) and I'm absolutely knackered. The tube journey this morning involved falling asleep instantly and waking upvery grumpy when I had to change at Kennington because my lovely Bank train had morphed into a Charing Cross one. One more weights session this week, one more cardio one on Sunday, a massage tomorrow and I'll dial it down next week. It's been lots of weeks since I had a gentle week without being ill from those dodgy beans and I think my body would like a bit of a rest now. Plus, it's skiing the week after next and I don't want to be totally shattered for that!
...which reminds me, I must get some goggles!
B - greek yogurt with 1 scoop, fruit compote and flaked almonds
S - small banana
*gym*
S - 1 scoop in skimmed milk
L - salad; lettuce, sweet pepper, cherry tomatoes, capers, smoked salmon and lemon juice
S - tangerines and a skinny latte
S - beef jerky
S - a pear
D - plum tomato and basil sausages with mashed butternut squash and sweet potato
Exercise - 53 minutes gymmage
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1669 2194] |
| Protein (g) | 151.1 (37.1%) |
| Carbohydrate (g) | 166.7 (38.4%) |
| Fat (g) | 44.5 (24.6%) |
| Fruit &Veg | 12.5 |
Tuesday, 2 February 2010
Heh. I has a DOMS.
Yep. Them there kettlebell walking lunges really got my hams, glutes and quads yesterday for sure. :o) It'll be interesting to see how I feel after tomorrow's session. I usually ache only after the first time I run through a routine, or if I dramatically increase a weight, but I get the feeling that I've not done lunges for a while now, so this time might be different.
I decided on some porridge for breakfast as it's a cold day and a girl needs -some- variety in her breakfast; oats, water, raisins and a splash of milk, cook for 3 minutes in the microwave, add 1 scoop chocolate and 1 chopped banana. Nom:-
Mid-morning snack was one of those really yummy Dorset Cereals "3 berries and cherries" whole nut and fruit bars and then lunch (spinach, sweet peppers, celery, capers, roasted chicken fillet and lemon juice):-
Beef jerky for an early afternoon snack:-
and then pre-gym snack of an apple and some cashew butter:-
Cardio gym with leg DOMS. Hah. Fun. Or something. Followed by a shake of 1 scoop chocolate in semi-skimmed milk ('cause we don't do skimmed at home :o)).
Dinner was the old favourite of beef chilli topped with vegetable (sweet potato and butternut squash) mash, finished off under the grill with a slice of Leerdammer:-
So warming and comforting. I love it!
Exercise - 58 minutes various: 04:30 rower (1km, L7), 10 minutes wave (L7), 33 minutes cross-trainer (some intervals), some stretching and a little bicep work as it got missed yesterday.
I decided on some porridge for breakfast as it's a cold day and a girl needs -some- variety in her breakfast; oats, water, raisins and a splash of milk, cook for 3 minutes in the microwave, add 1 scoop chocolate and 1 chopped banana. Nom:-
Mid-morning snack was one of those really yummy Dorset Cereals "3 berries and cherries" whole nut and fruit bars and then lunch (spinach, sweet peppers, celery, capers, roasted chicken fillet and lemon juice):-
Beef jerky for an early afternoon snack:-
and then pre-gym snack of an apple and some cashew butter:-
Cardio gym with leg DOMS. Hah. Fun. Or something. Followed by a shake of 1 scoop chocolate in semi-skimmed milk ('cause we don't do skimmed at home :o)).
Dinner was the old favourite of beef chilli topped with vegetable (sweet potato and butternut squash) mash, finished off under the grill with a slice of Leerdammer:-
So warming and comforting. I love it!
Exercise - 58 minutes various: 04:30 rower (1km, L7), 10 minutes wave (L7), 33 minutes cross-trainer (some intervals), some stretching and a little bicep work as it got missed yesterday.
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1772 2281] |
| Protein (g) | 165.2 (38.2%) |
| Carbohydrate (g) | 184.6 (40%) |
| Fat (g) | 41.0 (21.3%) |
| Fruit & Veg | 11.2 |
| Calories (kcal) [kcals to maintain wieght (inc. exercise) | 1673 2281] |
| Protein (g) | 157.1 (38.5%) |
| Carbohydrate (g) | 177.5 (40.8%) |
| Fat (g) | 36.6 (20.2%) |
| Fruit & Veg | 10.8 |
Friday, 18 December 2009
I may have over-done it on Wednesday
I did my new routine in full for the first time on Wednesday and had to guess some of the weights as the markings are different on the machines in my new gym compared with the old one. Two days later and my shoulders are still really quite sore, even to the touch. I did get a sports massage yesterday but it didn't get to the sore bits on the tops and fronts of my shoulders. However, the knots around my shoulder blades are a lot better than last time.
Anyhoo... too sore to swim yesterday and too ill to do anything today (which is good as my shoulders are definitely too sore and weights training would have been a bad idea). My throat is sore and partially closed, making me feel queasy a lot of the time, but eating seems to quell the vileness so I've been eating all blimmin' day. If my throat improves tomorrow, I'll go to the gym, if not, I might go for a gentle swim, but the showers at the local gym aren't all that warm so it's not an enticing prospect.
I think I need to go back to posting my food and nutrition stuff here as it's been slipping and I've been convincing myself that I've been eating non-trivially less than maintenance calories (including exercise calories) and it's simply not the case. I'm hoping being more public about it will make me see that better and maybe get some hints from people on alternative foods to help even out the hunger throughout the day. I've got very used to my breakfast, morning snack, exercise, chocolate milk after exercise, lunch, early afternoon snack, late afternoon carrot and houmous, dinner and sometimes supper. I've got very used to eating pretty much every 3 hours throughout the day and on plain maintenance kcals with no exercise, that's pretty hard to do.
I -have- been losing fat, slowly, but I'm keen to get to my target, dammit! 1.3% to go and no access any more to the fat monitor that I've been being measured with for the last 5 months. I have tried to compare it with the one I bought - a "proper" full body analyser, 4 point bio-impedance jobbie - but I can't tell whether it is simply offset at 1.8% higher than the one at my old gym, or whether it's more complicated than that. I suspect the latter, mostly seeing as bio-electrical impedance is very sensitive to hydration levels and electrode positioning, but what can I do? As long as I'm consistent going forward, that's what matters. So, I will assume a 1.8% offset and work from there.
Anyhoo... too sore to swim yesterday and too ill to do anything today (which is good as my shoulders are definitely too sore and weights training would have been a bad idea). My throat is sore and partially closed, making me feel queasy a lot of the time, but eating seems to quell the vileness so I've been eating all blimmin' day. If my throat improves tomorrow, I'll go to the gym, if not, I might go for a gentle swim, but the showers at the local gym aren't all that warm so it's not an enticing prospect.
I think I need to go back to posting my food and nutrition stuff here as it's been slipping and I've been convincing myself that I've been eating non-trivially less than maintenance calories (including exercise calories) and it's simply not the case. I'm hoping being more public about it will make me see that better and maybe get some hints from people on alternative foods to help even out the hunger throughout the day. I've got very used to my breakfast, morning snack, exercise, chocolate milk after exercise, lunch, early afternoon snack, late afternoon carrot and houmous, dinner and sometimes supper. I've got very used to eating pretty much every 3 hours throughout the day and on plain maintenance kcals with no exercise, that's pretty hard to do.
I -have- been losing fat, slowly, but I'm keen to get to my target, dammit! 1.3% to go and no access any more to the fat monitor that I've been being measured with for the last 5 months. I have tried to compare it with the one I bought - a "proper" full body analyser, 4 point bio-impedance jobbie - but I can't tell whether it is simply offset at 1.8% higher than the one at my old gym, or whether it's more complicated than that. I suspect the latter, mostly seeing as bio-electrical impedance is very sensitive to hydration levels and electrode positioning, but what can I do? As long as I'm consistent going forward, that's what matters. So, I will assume a 1.8% offset and work from there.
Subscribe to:
Posts (Atom)