1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

gazareth's journal

Discussion in 'Fitness Journals' started by gazareth, Oct 7, 2013.

  1. phillydude

    phillydude Don't Never Give Up.

    Joined:
    May 23, 2005
    Messages:
    14,089
    Media:
    36
    Albums:
    1
    Likes Received:
    68
    Subway has a pretty good online nutrition calculator. :nod:
     
  2. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Tuesday

    Breakfast - shake: 1 scoop PP, 4oz unsweetened almond milk, 90g frozen berries, 1tbsp flax, 6oz Greek yoghurt, splash of water
    Lunch - 4 eggs (scrambled), 1/2 avocado, 3tsp salsa, 4 slices chorizo - all in a wholewheat tortilla wrap
    Afternoon - 2 scoops PP, 1tbsp PB
    Dinner - 48-hour slow-cooked beef short rib, sweet potato, broccoli

    Here's the 48-hour sous vide short rib (shortly before plating of broccoli). It was amazing.

    [​IMG]
     
    #82 gazareth, Nov 11, 2014
    Last edited: Nov 12, 2014
  3. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Wednesday
    Breakfast - shake: 1 scoop PP, 4oz unsweetened almond milk, 90g frozen berries, 1tbsp flax, 6oz Greek yoghurt, splash of water
    Lunch - 2 skinless, boneless chicken thighs in lemon & herb marinade, sprouts, 1/2 avocado, apple
    Afternoon - 2 scoops PP, 1tbsp PB
    Dinner - 3-egg omelette with pancetta, onion, tomato; baby leaf greens; sweet potato

    Couch-to-5K week 1 day 2
    Warm-up: 5mn walk
    Intervals (8): 1mn run / 1:30mn walk
    Cool-down: 5mn walk
    Distance covered: 2.3mi
    Strava

    Fairly comfortable. Just starting to tire at end of each work interval. Didn't help that I ended up syncing up with the park in such a way that every second work interval was up a slight incline. Day 3 is a repeat of this and then the intervals start getting longer next week.
     
    #83 gazareth, Nov 12, 2014
    Last edited: Nov 13, 2014
  4. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Broke the 219# mark today and weighed in at 218.5. Whew! Hope to break the 218# mark by the weekend. This week has been and will be cheat-free. Sunday's lunch meal will be a little heavier on the macros than other meals but I will compensate elsewhere to come in at the right calorie-level. I'm planning to keep cheat meals to an absolute minimum right up until Christmas...

    My training routine for the next 8 weeks will be something like this:
    Monday - run
    Tuesday - off
    Wednesday - run
    Thursday - lift (KB/Jungle Gym minimal equipment/fast session day)
    Friday - run
    Saturday - lift (upper)
    Sunday - lift (lower)

    Right now I don't intend to "get into" running beyond completing Couch-to-5K but we'll see. At the moment it's just a means to improve my cardio fitness.

    Thursday
    Breakfast - shake: 1 scoop PP, 4oz unsweetened almond milk, 90g frozen berries, 1tbsp flax, 6oz Greek yoghurt, splash of water
    Lunch - 2 skinless, boneless chicken thighs in lemon/herb marinade; sprouts; 1/2 avocado; apple
    Afternoon - 2 scoops PP, 1 tbsp PB
    Dinner - salmon fillet (cooked sous vide), broccoli, sweet potato
    Evening - 2 scoops PP, apple
     
    #84 gazareth, Nov 13, 2014
    Last edited: Nov 14, 2014
  5. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Training Thurs 13th Nov @ home

    A1 KB goblet squat
    A2 KB swing
    Both 4 x 10 x 24kg, 1 min rest

    B Plank 3 x 45 secs

    C1 JG rows 3 x 8
    C2 JG push up 3 x 10
     
  6. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Weight 218.5

    Friday
    Breakfast - shake: 1 scoop PP, 4oz unsweetened almond milk, 90g plum, 1tbsp flax, 6oz Greek yoghurt, splash of water
    Lunch - 2 skinless, boneless chicken thighs in lemon/herb marinade; sprouts; 1/2 avocado; apple
    Afternoon - 2 scoops PP, 1tbsp PB
    Dinner - Indonesian pork curry with cauliflower rice; 1 bottle Brooklyn lager

    Couch-to-5K week 1 day 3
    Warm-up: 5mn walk
    Intervals (8): 1mn run / 1:30mn walk
    Cool-down: 5mn walk
    Distance covered: 2.2mi
    Avg HR: 140bpm
    Max HR: 184bpm
    Strava
     
    #86 gazareth, Nov 14, 2014
    Last edited: Nov 15, 2014
  7. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Weight 219.75 (back up a bit - must have been the beer last night?)
    Waist 41.25 (down half an inch from last week, even though weight is about the same)

    Saturday
    Breakfast - usual shake
    Lunch - Subway 6" chicken breast with salad & cheese
    Afternoon - usual shake/PB combo
    Dinner - lamb steak with baby new potatoes, sprouts and leeks
    Evening - repeat shake/PB combo

    Training Sat 15th Nov @ home - upper

    A1 Bench press clusters - 2 x (4 x 2) x 75kg, 1 x (4 x 2) x 70kg
    A2 JG inverted rows - 3 x 8

    B1 OH press - 2 x 8 x 40kg, 1 x 6 x 40kg (failed 7th rep)
    B2 BO row - 3 x 8 x 40kg

    C1 Band Pallof press - 2 x 8/side
    C2 JG shoulder finisher - 3 x 5/5/5
     
    #87 gazareth, Nov 15, 2014
    Last edited: Nov 16, 2014
  8. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Weight 217.75 (new low weight for 2014)

    Sunday
    Breakfast - usual shake
    Lunch - roast rib of beef, roast potatoes, Yorkshire puddings, carrots, cabbage, sprouts, bone marrow gravy :eat:
    Dinner - leftover roast beef and roast potato in 2 wholemeal rolls, horseradish sauce, a couple of cold sprouts
    Evening - a few more bits of leftover beef and a couple of cold sprouts

    Training Sun 16th Nov @ home - lower body

    A Front squats - 3 x 3 x 100kg (week 4/4 of Robertson cycle)

    B RDL - 3 x 8 x 90kg

    C1 Barbell bridge - 3 x 8 x 70kg
    C2 Barbell roll-out - 3 x 6
     
    #88 gazareth, Nov 16, 2014
    Last edited: Nov 17, 2014
  9. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Monday
    Breakfast - usual shake
    Lunch - 6" Subway chicken breast on 9-grain wheat with cheese, salad and extra chicken
    Afternoon - usual shake/PB combo
    Dinner - teriyaki salmon, broccoli, rice
    Evening - 2 scoops PP

    Couch to 5K week 2 day 1
    Warm-up: 5 mins walk
    Intervals (4): run 1:30, walk 2:00
    Intervals (2): run 1:00, walk 1:00
    Cool-down: 5 mins walk
    Distance covered: 2.2 miles
    Avg HR: 142bpm
    Max HR: 225bpm (?!?!?! - think my HR monitor had a funny moment)
    Strava

    Not sure why but Strava has recorded 23-odd minutes of moving time out of 28 - I didn't stop moving at all during the 28 mins as I deliberately avoided busy roads. Strava pace data suggests I'm hitting around 7:30-8/mile during the run intervals, which is decent I guess.
    My HR monitor also apparently went funny as Strava has recorded a huge drop-off and huge spike around 3/4 mile in... :confused:
     
    #89 gazareth, Nov 17, 2014
    Last edited: Nov 18, 2014
  10. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Tuesday
    Breakfast - usual shake
    Lunch - 4 scrambled eggs, 1/2 avocado, 10 Brussel sprouts
    Afternoon - usual shake/PB combo, apple
    Dinner - fillet steak, sweet potato, broccoli, cauliflower cheese

    I love sprouts and don't understand it when people say they don't like them. Most describe a "foul taste" or "mushy texture", and I don't recognize either of those descriptions. When I do them, I peel off the darker, outer leaves, rinse and then steam for 8 minutes. I serve them with salt & pepper - they are delicious, with a firm texture that gives just enough bite and a lovely sweet taste. I could eat them every day :eat:

    Today is a rest-day, which is well received. It's nice to have a break and not feel pressure to be doing some form of physical activity. I'll have a stretch this evening, but that'll be it - then on to week 2 day 2 of Ct5K tomorrow.
     
    #90 gazareth, Nov 18, 2014
    Last edited: Nov 19, 2014
  11. Jaer

    Jaer Well-Known Member

    Joined:
    Apr 21, 2004
    Messages:
    3,047
    Media:
    1
    Albums:
    1
    Likes Received:
    28
    I thought I didn't like them, but as with most vegetables, it was how my mom prepared them, which was usually boil until grayish.

    Here's how my wife and I like our sprouts: Chop off the bottom, stemmy part. Put in a pan, standing up on the chopped part, with olive oil (or butter, if that's your thing) to brown the bottom. Sprinking with salt/garlic salt, pepper, maybe some cumin (if you like that kind of thing). Once the bottoms are brown, add some chicken stock to the pan (enough for cover the bottom of the dish), and put the whole pan in the oven for 10-15, until the sprouts are soft to eat. Usually the insides stay a little firmer, which is nice.

    The sprouts are steamed in the chicken stock, and also absorb some of the flavors sitting in it, and are nicely seasoned.

    But yeah, sprouts are delicious!

    Jaer
    used to not like asparagus or green beans, either, but his wife knows how to cook them right!
     
  12. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Wednesday
    Breakfast - usual shake
    (Late) Lunch - 2 boneless, skinless chicken thighs; 10 sprouts; 1/2 avocado; apple
    Afternoon - usual PP/PB combo
    Dinner - beef brisket chilli with cauliflower rice

    Couch to 5K week 2 day 2
    Warm-up: 5 mins walk
    Intervals (4): run 1:30, walk 2:00
    Intervals (2): run 1:00, walk 1:00
    Cool-down: 5 mins walk
    Distance covered: 2.2 miles
    Avg HR: 140bpm
    Max HR: 189bpm
    Strava
     
  13. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Weight 218.5lbs
    Waist 41.25"

    Thursday
    Breakfast: usual shake
    Lunch: 2 boneless, skinless chicken thighs in lemon & herb marinade; 10 sprouts; 1/2 avocado; apple
    Afternoon: usual PP/PB combo
    Dinner: brisket chilli with cauliflower rice
     
    #93 gazareth, Nov 20, 2014
    Last edited: Nov 21, 2014
  14. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Weight 217.25lbs
    Waist 41"

    New lows right there. Progress is slow but I can just about accept that as long as it's moving. I'm not depriving myself and I feel, for the most part, full of energy. I get a bit hungry around dinner time and sometimes later in the evening but otherwise I'm doing well.

    I failed to do my KB session yesterday. Today I will run (in the rain). Lifting both days this weekend.

    Friday
    Breakfast: usual shake but with semi-skimmed milk instead of almond milk (ran out)
    Lunch: same as past two days
    Afternoon: 2 scoops PP
    Pre-dinner: 1 slice toast, buttered
    Dinner: Thai red curry with chicken thighs, jasmine rice, green beans

    We ate way too much red meat this week - lamb on Saturday, beef on Sunday, Tuesday, Wednesday and Thursday - so we're going to go red meat-free next week. Lots of chicken, fish and some pork on the menu :eat:
     
    #94 gazareth, Nov 21, 2014
    Last edited: Nov 22, 2014
  15. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Couch to 5K week 2 day 3
    Warm-up: 5 mins walk
    Intervals (6): run 1:30, walk 2:00
    Cool-down: 5 mins walk
    Distance covered: 2.5 miles
    Avg HR: 145bpm*
    Max HR: 186bpm*
    *My HR monitor and the Strava app went funny again so I have a big spike up to 230bpm. Therefore I assume 145 is a little high as an average and I had to take a stab at the max based on Strava's HR graph.
    Strava

    Wednesday's run was the toughest yet. This was quite comfortable for the first 4 intervals but the last two were tougher. This was my longest total distance covered so far, and also my fastest mile (11:08) and 1/2 mile (4:58).
     
  16. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Saturday
    Breakfast - 3 scrambled eggs on two slices wholemeal buttered toast
    Lunch - 2 boneless, skinless chicken thighs and 1/2 avocado in wholemeal pitta; apple
    Pre-dinner - 2 slices wholemeal buttered toast
    Dinner - CHEAT MEAL - slow-cooked duck breast in honey glaze, sweet potato, broccoli; chocolate fondant and ice cream :eat:

    Training Saturday 22nd Nov @ home - upper body

    In the rain once again!

    A1 Fat grip bench press clusters - 3 x (5 x 1) x 80kg
    A2 JG inverted rows - 3 x 8

    B1 Barbell bent-over row - 3 x 8 x 42.5kg
    B2 Overhead KB press - 3 x 6/side x 20kg

    C1 Band Pallof press - 3 x 8/side with 2 red bands
    C2 JG shoulder finisher - 3 x 5/5/5
     
    #96 gazareth, Nov 22, 2014
    Last edited: Nov 23, 2014
  17. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Sunday
    Breakfast - usual shake but with water rather than milk/almond milk
    Lunch - foot long Subway chicken breast on wholegrain, cheese, salad, extra chicken
    Dinner - big heap of roast chicken meat, sweet potato, carrots, asparagus, cabbage, gravy (made from chicken juices, stock and a little flour)

    Training Sunday 23rd Nov @ home - lower body

    A Front squats - 4 x 3 x 85kg (back to week 1 of cycle)

    B RDLs - 4 x 8 x 95kg

    C1 Barbell bridge - 3 x 8 x 75kg
    C2 Barbell roll-out - 3 x 8
     
    #97 gazareth, Nov 23, 2014
    Last edited: Nov 24, 2014
  18. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    Monday
    Breakfast - usual shake (with semi-skim milk instead of almond milk as our grocery delivery did not have the almond milk we ordered :mad:)
    Lunch - leftover roast chicken (about 115g) breast and 1/2 avocado in wholemeal pitta with a smidge of mayo; apple
    Afternoon - usual PB/PP combo
    Dinner - risotto with leftover roast chicken, leeks, onions, asparagus, pancetta

    Couch to 5K week 3 day 1
    Warm-up: 5 min walk
    Intervals:
    1:30 run, 1:30 walk
    2 x 2:30 run, 2:30 walk
    1:30 run, 1:30 walk
    Cool-down: 5 min walk
    Avg HR: 135bpm*
    Max HR: 18bpm*
    Distance covered: 2.2mi
    Strava

    *Had the usual Strava app/HR issue so these may not be accurate

    Fastest 1/2 mile (4:50), fastest 1k (6:06) and fastest 400m (2:00) today. These records will keep falling on this program simply because I am running for longer each week. Looking at the pace graphs on Strava, I seem to be averaging around 8-9 mins/mile during the run intervals and I'm looking to sustain that each time.
     
    #98 gazareth, Nov 24, 2014
    Last edited: Nov 25, 2014
  19. phillydude

    phillydude Don't Never Give Up.

    Joined:
    May 23, 2005
    Messages:
    14,089
    Media:
    36
    Albums:
    1
    Likes Received:
    68
    That's a good time!
     
  20. gazareth

    gazareth Senior Member

    Joined:
    Aug 1, 2006
    Messages:
    6,071
    Likes Received:
    45
    In 2007 I ran a 10km race in 54:30, so that's what, 8:40/mi? No reason why I can't get back to that pace.
     

Share This Page