synecdoche
Thu, July 27th, 2006, 10:48 PM
I've had a couple of bad weeks recently, and I think I am back on track. However, I wanted to see if I could get some opinions on my diet to make sure I am headed in the right direction.
First of all, my workout routine is like this:
Sunday: Off
Monday: ~7:30 am, medium run; ~4pm, Weight training
Tuesday: ~7:30am, medium run
Wednesday: ~7:30am, medium run; ~4pm Weight training
Thursday: Off
Friday: ~7:30am, short run; ~4pm Weight training
Saturday: ~7:30am, long run
(This is the running program I am doing (http://www.coolrunning.com/engine/2/2_4/142.shtml)-- I just shifted the days forward a day as I prefer to have Sunday as an off day. I'll finish the first week on Saturday.
The weight workouts are full-body. I created the routine using exrx's guidelines. I do 3 sets of 8 reps of each exercise (alternating upper/lower), plus a separate abs workout before the sets (crunches, leg lifts [that's what i call 'em, anyway], a plank, and saxon side-bends).
Now, here's a typical diet for M/W/F. I do the morning cardio fasted.
Post-run: smoothie (I make them myself-- usually involves a banana, a half cup of mixed frozen berries, a cup of skim milk, a half cup of fat-free sugar-free yogurt).
Morning snack: Oatmeal with some fruit (usually a banana, or an apple, or a peach) with protein powder OR egg beaters scrambled
Lunch: a cup of brown rice, a boneless skinless chicken breast, spinach and tomato salad
Afternoon snack: a cup of yogurt with some organic (Nature's Path Flax Plus cereal), or a tuna salad (tuna, black beans, spinach), or oatmeal, depending on the mood
Dinner (about an hour after the weights): Chicken breast, or salmon fillet, usually with a cup of brown rice and some vegetables (varies-- green beans, broccoli, peas are common), sometimes with a spinach and tomato salad.
Note, on the salads, I usually have a tbsp of low-fat Italian dressing, or else just use balsamic vinegar.
On the off days, most things are similar except instead of the smoothie, I have a more solid breakfast. usually eggbeaters (either as an omelette or scrambled), oatmeal, and fruit (a peach or an apple or a banana mostly).
The only other thing I have that might cause some concern is a latte at the local coffee shop, made with skim milk.
Uhm, vitals... This morning I weighed 180lbs, at about 16% body fat. I'm trying to reduce body fat. I am just shy of 5'10''. My main goals are to get the body fat down to single digits (in time), and also increase my running speed and endurance. I'm registered for for a 5k on September 9 and a 10k on October 29. There are some pictures in the link in my sig.
First of all, my workout routine is like this:
Sunday: Off
Monday: ~7:30 am, medium run; ~4pm, Weight training
Tuesday: ~7:30am, medium run
Wednesday: ~7:30am, medium run; ~4pm Weight training
Thursday: Off
Friday: ~7:30am, short run; ~4pm Weight training
Saturday: ~7:30am, long run
(This is the running program I am doing (http://www.coolrunning.com/engine/2/2_4/142.shtml)-- I just shifted the days forward a day as I prefer to have Sunday as an off day. I'll finish the first week on Saturday.
The weight workouts are full-body. I created the routine using exrx's guidelines. I do 3 sets of 8 reps of each exercise (alternating upper/lower), plus a separate abs workout before the sets (crunches, leg lifts [that's what i call 'em, anyway], a plank, and saxon side-bends).
Now, here's a typical diet for M/W/F. I do the morning cardio fasted.
Post-run: smoothie (I make them myself-- usually involves a banana, a half cup of mixed frozen berries, a cup of skim milk, a half cup of fat-free sugar-free yogurt).
Morning snack: Oatmeal with some fruit (usually a banana, or an apple, or a peach) with protein powder OR egg beaters scrambled
Lunch: a cup of brown rice, a boneless skinless chicken breast, spinach and tomato salad
Afternoon snack: a cup of yogurt with some organic (Nature's Path Flax Plus cereal), or a tuna salad (tuna, black beans, spinach), or oatmeal, depending on the mood
Dinner (about an hour after the weights): Chicken breast, or salmon fillet, usually with a cup of brown rice and some vegetables (varies-- green beans, broccoli, peas are common), sometimes with a spinach and tomato salad.
Note, on the salads, I usually have a tbsp of low-fat Italian dressing, or else just use balsamic vinegar.
On the off days, most things are similar except instead of the smoothie, I have a more solid breakfast. usually eggbeaters (either as an omelette or scrambled), oatmeal, and fruit (a peach or an apple or a banana mostly).
The only other thing I have that might cause some concern is a latte at the local coffee shop, made with skim milk.
Uhm, vitals... This morning I weighed 180lbs, at about 16% body fat. I'm trying to reduce body fat. I am just shy of 5'10''. My main goals are to get the body fat down to single digits (in time), and also increase my running speed and endurance. I'm registered for for a 5k on September 9 and a 10k on October 29. There are some pictures in the link in my sig.