Building myself back up
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@mn5 said in Building myself back up:
Is Schnitzel really that bad ? Ie have a lot of it ( great protein ) with lots of beans, peppers, salad etc ( no mash or taters )
No not really. Better than a lot of things. I’m just anal about my diet and have zero restraint when I get stuck into food like that.
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Yeah, well , I'll just put this here...
Our findings suggest that when you eat something high in fat, your brain gets 'hit' with the fatty acids, and you become resistant to insulin and leptin," Dr. Clegg said. "Since you're not being told by the brain to stop eating, you overeat."
Dr. Clegg said that in the animals, the effect lasts about three days, potentially explaining why many people who splurge on Friday or Saturday say they're hungrier than normal on Monday.
Palmitic acid is a common saturated fatty acid occurring in foods such as butter, cheese, milk and beef. Oleic acid, on the other hand, is one of the most common unsaturated fatty acids. Olive and grapeseed oils are rich in oleic acid.
"We found that the palmitic acid specifically reduced the ability of leptin and insulin to activate their intracellular signaling cascades," Dr. Clegg said. "The oleic fat did not do this. The action was very specific to palmitic acid, which is very high in foods that are rich in saturated-fat."
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@wairau said in Building myself back up:
Yeah, well , I'll just put this here...
Our findings suggest that when you eat something high in fat, your brain gets 'hit' with the fatty acids, and you become resistant to insulin and leptin," Dr. Clegg said. "Since you're not being told by the brain to stop eating, you overeat."
Dr. Clegg said that in the animals, the effect lasts about three days, potentially explaining why many people who splurge on Friday or Saturday say they're hungrier than normal on Monday.
Palmitic acid is a common saturated fatty acid occurring in foods such as butter, cheese, milk and beef. Oleic acid, on the other hand, is one of the most common unsaturated fatty acids. Olive and grapeseed oils are rich in oleic acid.
"We found that the palmitic acid specifically reduced the ability of leptin and insulin to activate their intracellular signaling cascades," Dr. Clegg said. "The oleic fat did not do this. The action was very specific to palmitic acid, which is very high in foods that are rich in saturated-fat."
That would explain a few things!
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Should maybe get on topic.
Monday: AM legs. Very nice
PM: Swim. Good session. Was just me for half of it so plenty of 25m max. Don’t mind those sometimes.Tuesday: very good shoulder session. Really hit the spot.
Think the spag bol on Sunday night set me up well for the week. Was in good spirits on Monday. Had to control myself though. Could easily have eaten enough to feed an Italian prisoner of war camp.
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Wednesday: GF’s boot camp. This was brutal. Normally there are some “easy” exercises but other than the ab roller and maybe the ski machine there was no let up. Going from backward lunges to sled to battle ropes to ball throws against wall is an effing carnt.
Swimming in the evening. Actually a great session. Weird how the best ones are those that you feel like death before. The body Tis a weird contraption.
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9 sessions this week. Fark. Shows what you can do if you sacrifice sleep and TV. Not necessarily a good thing but it keeps me sane.
I was alone with Hitler this morning and as usual he went all Dachau on me.
20x50m for warm-up then
2x25 max swim
2x25 max kick, then
40 sec on 20 sec off of
Pushups
Battle ropes
Burpees
Squats
DipsRinse and repeat several times.
Went ok actually because of the new PW, but that didn’t really kick in until breakfast and luckily I had a gym session shortly after. That’s some serious performance enhancing shit!Another pretty big day tomorrow. Going to run a half marathon after the swimming. Going to try gels and stuff like that to see how I go. Then I will eat like a starving Ethiopian!
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@rancid-schnitzel said in Building myself back up:
9 sessions this week. Fark. Shows what you can do if you sacrifice sleep and TV. Not necessarily a good thing but it keeps me sane.
I was alone with Hitler this morning and as usual he went all Dachau on me.
20x50m for warm-up then
2x25 max swim
2x25 max kick, then
40 sec on 20 sec off of
Pushups
Battle ropes
Burpees
Squats
DipsRinse and repeat several times.
Went ok actually because of the new PW, but that didn’t really kick in until breakfast and luckily I had a gym session shortly after. That’s some serious performance enhancing shit!Another pretty big day tomorrow. Going to run a half marathon after the swimming. Going to try gels and stuff like that to see how I go. Then I will eat like a starving Ethiopian!
Battle ropes are serious fun. Surprisingly tiring too
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@mn5 said in Building myself back up:
@rancid-schnitzel said in Building myself back up:
9 sessions this week. Fark. Shows what you can do if you sacrifice sleep and TV. Not necessarily a good thing but it keeps me sane.
I was alone with Hitler this morning and as usual he went all Dachau on me.
20x50m for warm-up then
2x25 max swim
2x25 max kick, then
40 sec on 20 sec off of
Pushups
Battle ropes
Burpees
Squats
DipsRinse and repeat several times.
Went ok actually because of the new PW, but that didn’t really kick in until breakfast and luckily I had a gym session shortly after. That’s some serious performance enhancing shit!Another pretty big day tomorrow. Going to run a half marathon after the swimming. Going to try gels and stuff like that to see how I go. Then I will eat like a starving Ethiopian!
Battle ropes are serious fun. Surprisingly tiring too
Yeah they’re great but tough. Sled is the biggest cRnt though. That thing is a killer
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Saturday: Swimming first. Lots of technique stuff, which sounds easy enough but is actually hard because there’s a lot of one arm shit and smashing of the core. So wasn’t optimal start before I ran a half marathon. First 15 or so kms was ok as I kept a sensible pace but the last part. That hurt. A lot. But I guess that’s good training for the world of pain I’ll be in when I get into uncharted territory during the big gig. Still, the thought of doing that twice makes me rather ill.
Had some of those gels before and during run. Not bad but lime flavour was pretty disgusting. Will have to test these out a bit more. It certainly will help to have a bit of a power boost at strategic points of the run.
Was actually quite sensible with the eating afterwards. Still ate heaps but spread it out. How good are hash browns!
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Monday: AM - smashed legs. Good session. Good to start off the week with legs for some reason.
PM: Swimming. Plenty of that pyramid and fartlek shit. But did the job.Tuesday: Shoulders. Very much on point but I’ll really have to watch the niggles on this day. Very easy to overdo things.
Definitely feeling that eating has to increase now that I’m doing that long run on Saturdays. Had 2 chicken breasts for lunch and dinner yesterday and that seemed to do the job. Tempting to just eat whatever but I’d prefer to keep it clean as possible.
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Wednesday: Did boot camp and run in the morning but hit triple whammy. Ear and nose infections and head cold. Boot camp probably didn’t help that. Body just said fuck this and rebelled. Stoopid of me. Got a heap of sugars into me after that and just ate what I wanted. Mainly skittles and Caramelo Kolas. Did the job though. Was fine by the evening and fighting fit the next morning.
Thursday: Chest and biceps. Also got roped into doing another boot camp. Not optimal but any cardio is good I guess when a marathon beckons.
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Bloody (for Qld) cold this morning. Hitler was rugged up like he was visiting the Russian Front. Was all a bit of mess because we couldn’t decide whether to do land work first, ins and outs or strength work in the pool. Eventually agreed on strength work in the pool but it was a bit shit. Going forward it’s probably not smart or healthy to do ins and outs without a wetsuit so looks like it will be intense strength-cardio work on land first then pool shit. Did a couple of
IMs which always root me but wasn’t the same destroyed feeling I normally get from a Hitler session.Then hit gym during my lunch break. Nice and quiet. Went well.
Will be interesting to see how long run goes tomorrow.
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Sunday: Felt like shit in the pool so was dreading the 21km run but it actually went really well. First 5km was pretty meh but got better as I went on and really gunned it towards the end. Reckon I could have done 30km without too many problems. Hopefully I’ll be able to say that about the final 12.
Monday: Decent leg smash. Bit rushed but can’t complain.
Afternoon: Charity event in the pool. 50x 50 laps. Went ok although the pool was freezing and the women leading the lane farked up the count and made us do closer to 60. Ah well, was for a good cause.
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Bit of a disturbed week with parent teacher interviews and school presentations in the evening. The hamburgers offered at the sport presentations were too tempto say no to! Marathon training is making me constantly hungry but I’m trying to fight the temptation to go wild.
Anyway, the dad of my son’s best mate has been going at me about mountain biking and I’ve been finding excuses for months, but ran out of them this week so ended up going.
Yeah fück that up the arse. To each their own, but falling arse over tit, riding through terrain that would snap the leg of a mountain goat and avoiding cow shit is not my idea of fun. Disturbingly enough, the 3 experienced riders who were with me all took a tumble and one broke his finger. I had plenty of scrapes and bruises but the worst is pains in my arms and back from tensing for dear life for more than 3 hours. And that’s another thing. I was on that that bloody contraption for 3 hour and 33 minutes by my watch. 50min each way drive to this place and that’s a massive waste of day. No fück that up the arse. And speaking of area, my tailbone feels like it was smashed with a hammer.
The guy said afterwards that it was an unfamiliar trail and that the bike he loaned me was crap. That’s nice to know. A guy who was riding a bike for the first time in a decade is taken on an unknown cattle trail with a bike that was not fit for purpose.
Ah well. It was still a good workout and in terms of headspace its reassuring that the marathon will be a hell of a lot more pleasant than that.
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Sounds like a bike adventure not to be repeated. I gave up on biking due to back issues. It worked.
I've been light the last 3 weeks due to work and being really busy, and 2 different cuts which kept me out of the pool 5 days each time, still on an easy 15 pull ups and easy 2 swims a week. I think using the band daily for my shoulders has made a visible and material affect, increasing strength, size, flexibility.I wanted to ask you about your eating. Do you focus on it much? Going forward I'm going to be more methodical, with a focus on regularly eating different foods containing digestive enzymes through the day, and different sources of protein also through the day....not just chicken breast.
Another thing I am working on is my awful swimming technique.
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@wairau said in Building myself back up:
Sounds like a bike adventure not to be repeated. I gave up on biking due to back issues. It worked.
I've been light the last 3 weeks due to work and being really busy, and 2 different cuts which kept me out of the pool 5 days each time, still on an easy 15 pull ups and easy 2 swims a week. I think using the band daily for my shoulders has made a visible and material affect, increasing strength, size, flexibility.I wanted to ask you about your eating. Do you focus on it much? Going forward I'm going to be more methodical, with a focus on regularly eating different foods containing digestive enzymes through the day, and different sources of protein also through the day....not just chicken breast.
Another thing I am working on is my awful swimming technique.
Cuts and swimming do not mix😬. Hope you’re ok now. My swimming technique is pretty crap as well. Ultimately I look at it as a means of staying fit but it would be nice to glide through the water like the good swimmers.
I’m very anal about my diet. I posted it a while back and am happy to do it again. It’s a bit boring though:
Breakfast: Cup of oats mixed with shake (2 eggs, 2 egg whites, protein powder) + berries.
Morning tea: 2 rice cakes with peanut butter.
Lunch: 1.5 chicken breasts, rice, mustard and almonds.
Afternoon: spinach/kale shake with protein powder
Dinner: Repeat lunch but with salmon, turkey or steak. No nuts.
Before bed: Protein shake.
On Saturdays I eat whatever I want from lunchtime onwards although try to lay off the sugary treats and ice cream.
Due to the marathon training I’ve also added a pasta meal to Sunday night and will probably add another on Wednesday nights.
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Swimming wise, I am trying to do a few things-get my head down more, reach much further in a streamlined position (requiring better shoulder flexibility, which takes time), and then only apply power once catch is completed (I tend to waste effort through premature pulling haha). Then speed up the stroke a little (MN5 is getting excited reading this!). I don't want to do too much distance of endless laps of bad form, like I did last year, more drills and sprints. Do you use a snorkel? Great swim aid
You have a good diet, this is what I have or try to have:
-frozen blueberries twice a day-half bowl with a few spoons of pomegranate juice (chilled) and a teaspoon of cinnamon (the good variety, ceylon). Delicious
-Walnuts and almonds -chuck in airfryer for 3 m at 9ish with other things that purportedly assist sleep ...like tart cherry juice+water, a kiwi fruit, then blend: banana, probiotic yogurt, milk and oats, honey, protein powder.
-twice a day I'll drink some egg white, I buy it in a carton.
-before morning swim spirulina and beet juice, and egg white, and any supplements.
-after swim blended protein powder-with chia seeds, yeast flakes, ginger. also a snack of dates and pineapple
-rest of the day, 2 meals around chicken and wild salmon/beef every second day, with things like lemon juice, mango, papaya, tumeric, lentils, chick peas, green vege blend juice+ apple cider vinegar, peanut butter, avocado ...
other workouts are hike repeats 30m at pace, pull up session, walking on treadmill + pool kicking, and I a general weight session -
@wairau said in Building myself back up:
Swimming wise, I am trying to do a few things-get my head down more, reach much further in a streamlined position (requiring better shoulder flexibility, which takes time), and then only apply power once catch is completed (I tend to waste effort through premature pulling haha). Then speed up the stroke a little (MN5 is getting excited reading this!). I don't want to do too much distance of endless laps of bad form, like I did last year, more drills and sprints. Do you use a snorkel? Great swim aid
You have a good diet, this is what I have or try to have:
-frozen blueberries twice a day-half bowl with a few spoons of pomegranate juice (chilled) and a teaspoon of cinnamon (the good variety, ceylon). Delicious
-Walnuts and almonds -chuck in airfryer for 3 m at 9ish with other things that purportedly assist sleep ...like tart cherry juice+water, a kiwi fruit, then blend: banana, probiotic yogurt, milk and oats, honey, protein powder.
-twice a day I'll drink some egg white, I buy it in a carton.
-before morning swim spirulina and beet juice, and egg white, and any supplements.
-after swim blended protein powder-with chia seeds, yeast flakes, ginger. also a snack of dates and pineapple
-rest of the day, 2 meals around chicken and wild salmon/beef every second day, with things like lemon juice, mango, papaya, tumeric, lentils, chick peas, green vege blend juice+ apple cider vinegar, peanut butter, avocado ...
other workouts are hike repeats 30m at pace, pull up session, walking on treadmill + pool kicking, and I a general weight sessionThat all looks really good. I should really mix it up more and get a bit more adventurous but I’m pretty stuck in my ways when it concerns food. Problem is that it doesn’t take much to mess up the balance and then I get low blood sugar. One day I’ll go to a proper dietician and get a proper assessment of everything. Definitely have to have that cheat day though. Nice to have that day to look forward to.
My problem with swimming is that my arse isn’t high enough and I don’t “sit” properly in the water. I also tense too much in my arms and shoulders so I have issues with my arms aching like crazy after a certain distance. This is getting better but was a real problem for a long time. Same with breathing. Coach is trying me on every 3rd stroke but I’m just not comfortable breathing on my right side.
Snorkel is great. I now use it for kickboard, which makes those appalling sessions a little more tolerable.
My best friend is the pull buoy. Due to my arse raising g issues, it’s an absolute dream using that thing.
Gee that last para is dodgy without context!
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@wairau said in Building myself back up:
Swimming wise, I am trying to do a few things-get my head down more, reach much further in a streamlined position (requiring better shoulder flexibility, which takes time), and then only apply power once catch is completed (I tend to waste effort through premature pulling haha). Then speed up the stroke a little (MN5 is getting excited reading this!). I don't want to do too much distance of endless laps of bad form, like I did last year, more drills and sprints. Do you use a snorkel? Great swim aid
You have a good diet, this is what I have or try to have:
-frozen blueberries twice a day-half bowl with a few spoons of pomegranate juice (chilled) and a teaspoon of cinnamon (the good variety, ceylon). Delicious
-Walnuts and almonds -chuck in airfryer for 3 m at 9ish with other things that purportedly assist sleep ...like tart cherry juice+water, a kiwi fruit, then blend: banana, probiotic yogurt, milk and oats, honey, protein powder.
-twice a day I'll drink some egg white, I buy it in a carton.
-before morning swim spirulina and beet juice, and egg white, and any supplements.
-after swim blended protein powder-with chia seeds, yeast flakes, ginger. also a snack of dates and pineapple
-rest of the day, 2 meals around chicken and wild salmon/beef every second day, with things like lemon juice, mango, papaya, tumeric, lentils, chick peas, green vege blend juice+ apple cider vinegar, peanut butter, avocado ...
other workouts are hike repeats 30m at pace, pull up session, walking on treadmill + pool kicking, and I a general weight sessionI’m quite offended. This page has much bigger piston wristed gibbons than me on it.....