Nutrition and Fitness Journal 101

Discussion in 'Training Logs' started by Elektra, Feb 1, 2006.

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  1. Elektra

    Elektra New Member

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    Well after a debilitating back injury last summer I am ready for a change. It's gonna be tough I think, in the sense that I'm used to working out at a certain fitness level, and for now, I've had to slow down so much that it gets depressing. I can't give up-- I liked who I used to be and I'll be dammed if I'm going to give up that easily. So bring on the pain.
     
  2. Elektra

    Elektra New Member

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    Goals

    Longterm: overall physical fitness I had roughly two years ago; eating wholesome foods with a healthy intake of 20% fat.

    Short term:this month I will increase my cardio fitness to help me with my performance in lifting free weights.(I begin next month)
     
  3. Elektra

    Elektra New Member

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    Day 1- thurs, feb 02

    NUTRITION

    Breakfast 7am--
    two slices wholegrain bread toasted w/banana slices w/cardamom and cinnamon sprinkled on it.
    1--8oz. serving of coffee w/1%milk added just enough to change the colour
    1--8oz.glass of springwater-ozonated
    **
    mid-morning:
    1--8oz.glass of springwater-ozonated
    1--12oz.serving of Tim Horton's coffee w/milk(no doubt HOMO milk)
    **
    Lunch 2pm!(finished class, missed the bus)
    two homemade sandwich wraps:
    2-slices wholegrain wraps
    4-shaved slices of blackforest ham
    mustard
    plenty of mixed salad

    1-serving of grape tomatoes
    1-handful of pumpkin seeds
    1-apple
    1-8oz.serving black tea w/1%milk just enough to change the colour
    2-8oz.glasses of springwater/ozonated
     
  4. Elektra

    Elektra New Member

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    Day 1, thurs feb.02

    NUTRITION:

    [email protected]:15pm
    Brocoli
    Small potatoes roastedw/paprika and rosemary and a touch of olive oil
    1 sole filetw/dill and pepper(no oil)
    2 carrots roasted(no oil)

    1-8oz.glass of water
    1-4oz.serving of coffeew/1%milk just enough to change the colour
    ***

    Cardio workout(hydrated)
    Level4-manual stat.bike 20 mins max HR120
    Trackwork-speedwalk 5mins-5laps
    ***

    9:20 pm- 1-10z serving Tim Horton's coffeew/2 milk

    Summary
    Workout duration: aprox 25-30 mins

    Nutrition servings: 5 starches, 4 proteins(1 lean), 6 vegetables, 2 fruits,
    5 caffeine, 1.5L water, 2 fat(unsaturated), 3 fibre
     
  5. Elektra

    Elektra New Member

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    Day 2, Fri feb 03.

    RHR:77

    7am: 1-8oz glass of springwater-ozonated
     
  6. uf20wop

    uf20wop OT Supporter

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    your injury was?
     
  7. Elektra

    Elektra New Member

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    The Doc said it was a musculoligamentous injury-- basically lumbar strain, a muscle tear. It was pretty severe.
     
  8. Elektra

    Elektra New Member

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    Day 2, Fri. feb 03

    [email protected]:30am

    2-egg whites
    1 small cup of grape tomatoes
    1 greek white flatbread toastedw/herbs and spices added
    1-8oz cup of coffeew/1%milk added to change the colour
    1-8oz glass of springwater ozonated

    [email protected]:30am

    1 homemade sandwich wrap:

    1 slice of wholegrain wrap
    2 slices shaved blackforest ham
    mustard
    plenty of mixed lettuce

    1-8oz. fat free yogurtw/a few pumpkin seeds sprinkled in
    1-banana
    1-8oz. cup of coffeew/1% milk added to change colour
    1-8oz. glass of water

    (looking at fridge, need to do some serious grocery shopping)
    ****

    NEW MEMBERSHIP--SIGNED [email protected]/STARTS TODAY
     
  9. ralyks

    ralyks New Member

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    :bigthumb:
     
  10. ccrooks

    ccrooks New Member

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    :werd:

    now use it :h5:
     
  11. Elektra

    Elektra New Member

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    ^^^Thanks!! :wavey:

    [email protected]
    Friday nite pizza 3 slices
    1 can orange crush
    3-8oz glasses of water

    **sugar buzz--feeling not so great
    **
    WORKOUT/ did some stretching(25 mins per session) in the morning and night, main focus on the hams, hips and back.

    summary: too much starch not enough grains or quality protein. Caffeine intake is an issue. Will make ammends this week!!
     
  12. Elektra

    Elektra New Member

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    Day 04-Sun Feb.05 --class schedule change--starting tomorrow/rescheduled everything. Hope this works! Back a bit sore did lots of stretching this weekend.
     
  13. Elektra

    Elektra New Member

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    Day 05 -Mon feb.06

    [email protected]:30--

    1-8oz glass of water
    2-8oz cups of coffee w/1%milk added
    1 bowl of mini wheats cerealw/1%milk added

    [email protected]:30pm--

    Wendy's on the go(1 classic burger no mayo) and 1 large fry-- no drink
    1-8oz cup of coffeew/homo milk

    [email protected]:30pm--

    1 homemade wrap sandwich
    1-serving carrots
    a half litre of springwater ozonated

    WORkOUT(hydrated) goal/cardio endurance
    Speedwalk 25 mins-- HR168/min-- +3 min cooldown
    Stat [email protected]/min--5 min cooldown
    Stretching
     
  14. Elektra

    Elektra New Member

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    Day 06 -Tues feb.07

    *cleaned out pantry, cut all visible fats will not eat above 20% fat.

    How? not by counting fat grams all day but by monitoring what I eat and ensuring it is not above 20% FAT. Since I won't eat anything above 20% fat I will not have to count fat grams. Of course quality of food counts as much as anything else. I figured I was eating 40% fat lately and way to much sugar and caffeine. Time to clean-up my act.

    Not all calories are equal- there are 4cals/gram of protein and 4cals/gram of carbs but 9cals/gram of fat. That's more than double!

    One way I can make sure that I don't eat above 20% is to take the amount of fat grams there are in a serving and multiply by 9 and then take that number and divide it by the number of calories there are in that serving. If it's beyond 20% -- chuck it.

    I'll only be as healthy as what I eat. 'nuff said.
     
  15. Elektra

    Elektra New Member

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    L4 to a L6--120HR to 168HR! Geez I just noticed this improvement I made from just one workout session-- I'm feeling good now. Time to stretch.
     
  16. Elektra

    Elektra New Member

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    Day 07- Weds feb.08

    n/a
     
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