The 90 Day Challenge: Milk Log
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mate stir fries have been my staple since Feb.<br />
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Do you have a wok? You need high heat and yeah, don't cook too long. <br />
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Brown (lightly cook) your meat first (chicken or lamp are my preferences). Then take it off and put it on a plate for a while. Then do the vegies, slow cooking stuff first (onions carrots, capsicum), then bring in your quicker cooking stuff (mushies, snow peas) and then return the meat. Chuck in the meat and some sause (kecap mannis is my go) and some 'erbs (rosemary is good) and youre done. If it is dry, you can always chuck in some stock as well. -
Thanks for the tips. I'll be giving them a try.<br />
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Well, I am totally stuffed from today's workout. It was back - so seated row, lat pulldown, back extention and another one I can't remember the name of - oh and shoulder shrugs. What really stuffed me was the 20 mins row afterwards. The prgramme has me doing 1 min hard, then 1 min easy. I'm new to the rower, so my technique needs a lot of work. I've avoided it because my back hurts a bit afterwards, but it doesn't nowadays - maybe because it's a bit stronger and technique a little better. -
What a sporting weekend! Went down to Hams - watched the JABs, then went to the ABs game, watched the Warriors replay, then the OZ v SA game. Put down about 9 TAB lazy fivers on the various games - including Sivi to be first try scorer and came away about $60 up. That's pretty good for me, I usually break even most weekends or around about anyway.<br />
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I was really proud of the discipline I showed food wise too. For the first time ever I went away and had no fast food. I even took sandwich materials to my mates place and declined this delicious looking homemade pizza they had - not too mention all this other primo looking food. <br />
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Gym wise I did chest and shoulders this morning. Really struggled to do my regular weights, not too sure why. -
Just finished another week's cycle. I was able to go during the day for most of it, and I really notice being able to lift more in the afternoon than in the mornings. Oh well, at least I actually get there in the mornings, I think I would end up flagging a lot if I went in the arvo. Body is a bit tired, so looking forward to a couple of days off. <br />
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Next week I will have my first reassessment and get another programme. I have now gone 28 days without takeaways, cheese, cakes/biscuits, lollies, and alcohol. I think I'm actually eating more dates than I should though - they are so addictive - curse the nutritionist for putting them in my programme! What's worse is she put them in as a post workout snack, so now I associate them with the good feeling of getting the workout over with. I lasted 3 weeks reserving them for only that time until the urge to gouge on them became too great. <br />
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I think I might have got in under control though – last night I looked at the open packet and resisted having any after dinner. It helped that I read the nutritional information and they are about 65% sugar.<br />
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I’m not sure what the reassessment will bring, sometimes I think I’ve made good progress, while other times no progress. Hopefully, the tape tells a happy tale next week. -
Good to see your sticking at it Milk, this time of year your always at risk of catching something nasty...
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Cheers Virgil. Just a shame when you have passed the mental barrier, only for your body to let you down. Oh well, tried to get back into it last night. Did a chest workout and was a bit worried I had rushed back, but not feeling too bad now so hopefully I'm over it.<br />
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Somehow managed to get up at 6am this morning and get to the gym - despite my girlfriend texting me at midnight to say she was playing pool with Richard Kahui (she's down in Hams for the school holidays - she's a teacher). I know what those pro rugby players are like, but hey if my girlfriend is good enough for that pretty boy I must be doing alright...
 <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':lol:' /><br />
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Very cold this morning so pretty proud of getting there. Did legs this morning and I booked in a gym reassement for Friday -
Well, had my first reassessment. The good news is I’ve lost over one percent body fat. However, it also looks like I’ve lost a kg of muscle. <br />
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It’s a little disheartening, but I also think some of the measurements aren’t truly reflective. For example, I think I’ve made progress in the chest and shoulder area, but that area isn’t really body fat tested. That aside, it was concerning to have seemingly lost muscle mass in my biceps and possibly legs.<br />
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There are a number of things it could be. Firstly, I wonder if I am pushing myself enough at the gym, even though I think I’m going to failure. Secondly, it could be the gym programme – for example too many reps or not enough exercises per muscle group. Finally, it might be my diet. Maybe I’m not eating enough of certain foods.<br />
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While it’s discouraging, I’ve made too many sacrifices to throw my toys just yet. I need to give it a decent crack first, and try and eliminate the potential reasons for not getting results. Also, I am happy to have lost some body fat. -
Always take the positives out of it: The body fat thing is great! You should be chuffed.<br />
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So you lost a little muscle - see that as a challenge. You want to get that kg back as your primary goal, while not compromising your overall plan.<br />
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Firstly, make sure you're getting enough protein for muscle mass. If need be, look at protein bars or shakes to consume immediatley after a workout, with lots of water. Try to avoid the carb-laden powders is my advice. You sound like you're on the money for cutting down on the shit food, but keep in mind you need SOME fat in your diet - especially if you're doing a lot of strength work - as its a pretty good energy source. Some sources quote a ratio system of Carbs v Protein v Fat - something along the lines of 40 v 30 v 30! It also depends on the TYPE of fat consumed...<br />
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I've found since I started rugby again that a couple of supplements can also help e.g. I'm taking fish oil capsules for the Omega 3 fatty acids (helps the "good" cholesterol) and for good circulation, and magnesium for correct muscle function and recovery. The magnesium especially is good for me because I'm a calcium freak - love my dairy - and the two apparently balance each other out. Before the supplements, my recovery time from workouts and especially sore calves from running was much longer. -
Hi Nick. To be honest the assessment did take a bit out of my sails. However, on reflection it kind of seems like it was the interruption of the reassessment that was the most interfering. It was a bit of a challenge to get into a routine of healthy eating and exercise, but then there was the stand-down while I waited for the new programme. That has combined with the questionable assessment result has made it pretty difficult to get back into it.<br />
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That being said, I actually have only missed one day I wasn’t supposed to so I’m still very much on the wagon. It’s just I am really having to drag myself there, and at irregular times - just struggling to get back into a routine. I was tired though and probably did need a few days to rest. Now it’s time to get back into it.<br />
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Food wise I have stayed true. I went to a poker night with the boys, and stayed strong while everyone else turned the poker table into a trough as they drunkenly waded into sausage rolls and chips. I did indulge in extra dried apricots though, and still haven’t drunk any alcohol. <br />
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A few people are suggesting supplements. However, the nutritionist has given them a big no-no. The most interesting thing she has said is that protein supplements or eating extra protein to build muscle is a fallacy. So many contradictions out there. However, I’m going to keep going with her plan. I don’t want to be able to blame not sticking to the programme for me not getting the most out of it. Currently she has me on 20-25% protein in my diet.<br />
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I did the first day of my new programme last night. Some new exercises there, so that should keep it interesting. -
[quote name='Milk']<br />
A few people are suggesting supplements. However, the nutritionist has given them a big no-no. The most interesting thing she has said is that protein supplements or eating extra protein to build muscle is a fallacy. So many contradictions out there. However, I’m going to keep going with her plan. I don’t want to be able to blame not sticking to the programme for me not getting the most out of it. Currently she has me on 20-25% protein in my diet.<br />
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I've also talked to therapists who recommend cutting out ALL dairy and seeking calcium sources elsewhere - and even people who are on no-meat-no-dairy lifestyles! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':lol:' /> Heresy. There is a lot of conflicting information out there, that's for sure.<br />
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If your nutritionist is confident you're getting enough protein through the plan she has set up, then go with it, but mention to her the loss in muscle mass because it might change her mind. No plan survives first contact with the enemy <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /> -
Nearly finished my second cycle of my new programme, and am getting used to it. Am getting into a routine too, which is good. However, not 100% there, as I'm struggling to get my cardio in each day.<br />
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Still no junk food or alcohol for almost 50 days. -
30 Days to go...<br />
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Well basically I've succeeding in losing some body fat, but actually putting on muscle is proving very tough.<br />
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I went to the nutritionist last week, and she has upped my daily kj intake, but more importantly upped what I eat immediately before and after the gym. She theorises that I'm not giving my body enough fuel for the muscles to develop and it is using my glacagen cells or something. She has therefore instructed me to eat high-glacemic foods before and after the gym. Eating a can of creamed rice near naked dudes in the changing room while I get ready for work isn't the perfect start to the day. Oh well, I've got a month to try and get something out of this...
