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Thread: Rawr

  1. #11
    Diabolical Kasper's Avatar
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    Cardio

    Cycling Distance Time
    Wed 5-Mar 5.6 23:00
    5.7 16:40
    Thu 6-Mar 6.0 26:40
    5.8 16:50
    Fri 7-Mar 5.2 19:50
    Sat 8-Mar 5.4 21:20
    10.4 48:15
    Sun 9-Mar 5.2 18:30
    49.3 3:11:05

    Was a short week as I joined halfway through Tue but I think this target is about where it should be, I expect to meet it every week and slam it in on some (excluding hot weather) however it's not a given so serves as encouragement on mornings I wake up and don't feel inspired to ride to work.

    1. Log 40 bike rides by 7 April: 32
    2. Ride to work minimum 3x a week:
    3. Log minimum overall distance of 45kms per week:



    Strength/core

    Push-ups Abs Weights
    Tue 4-Mar 30 10 mins 30 mins
    Wed 5-Mar 55 5 mins -
    Thu 6-Mar - - -
    Fri 7-Mar 55 - -
    Sat 8-Mar - - -
    Sun 9-Mar 60 - 40 mins

    Have swiped the 100 push up challenge from Qlip's blog in order to have a structure to follow, have changed my goal to every other day in order to be able to push harder the following day without early fatigue due to not being recovered enough. Have completed W1 of the challenge and feel inspired to keep going with it each week, repeating any week where I can't get the required reps out. Am working on setting weights goals.

    4. Push ups every other day:
    5. Ab set 4x per week:
    6. Weights set 2x per week:


    Am finding the ab exercises boring which is an issue as boring means I may be pushed initially however in the end, I just won't do it. The only reason I have them on my "to-do" list is because I want to have some kind of strength and core work on a regular basis and I'm not going to lift weights more than 3 times a week. The push-up challenge works so need to find something else like that maybe and will probably make it lunges instead.


    Diet

    Breakfast Lunch Dinner
    Tue 4-Mar
    Wed 5-Mar
    Thu 6-Mar
    Fri 7-Mar
    Sat 8-Mar
    Sun 9-Mar

    On days without interruptions I tend to be able to stick to the plan, Friday was all messed up and the weekends are an issue. Need to work on having simple options available for times when I don't feel like eating. It kinda feels to me like never ending eating, and this is only 3 small meals a day, have to work out something better here.

    7. Market shopping once a fortnight:
    8. Add one new option to meal plans each week:
    9. Limit beer to max 7 per week: 5
    10. Consume 3 meals per day min: but it is still an improvement, I have eaten when I was uninspired because of this challenge

  2. #12
    Diabolical Kasper's Avatar
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    Default 148

    10 March
    Cycling Distance -
    Time -
    Strength/core Push-ups -
    Lunges -
    Weights -
    Diet Breakfast Vegetable Quesadilla
    Lunch Protean shake w/milk
    Dinner Beans on toast
    Strawberries & cream
    Snacks -

    Lazy day public holiday!

  3. #13
    Diabolical Kasper's Avatar
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    Default 147

    11 March
    Cycling Distance 5.8k
    Time 23.00
    Distance 5.8k
    Time 17.45
    Strength/core Push-ups 65
    Lunges 40
    Weights 45 mins
    Diet Breakfast Cappuccino
    Protean shake w/milk
    Lunch Mountain bread sandwich
    Black coffee
    Dinner Vegetable Quesadilla
    Snacks Protean shake w/milk
    Black coffee


    Have been worried that I'm under eating too often but don't want to presume or over compensate so am going to monitor what my intake looks like for the next week, along with the results, so I know what a good base looks like.

    Totals 1,675 122 76 125 2,366 42
    Your Daily Goal 1,734 217 58 87 2,300 65
    Remaining 59 95 -18 -38 -66 23
    Calories Carbs Fat Protein Sodium Sugar
    *You've earned 534 extra calories from exercise today

  4. #14
    Diabolical Kasper's Avatar
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    Default 146

    12 March
    Cycling Distance 5.6k
    Time 21.05
    Distance 5.8k
    Time 18.25
    Strength/core Push-ups -
    Lunges 80
    Weights -
    Diet Breakfast Cappuccino
    Protean shake w/skim milk
    Lunch Mountain bread w/banana
    Protean shake w/skim milk
    Dinner Beans on wholemeal
    Strawberries and cream
    Snacks Black coffee
    Orange Juice



    Totals 1,468 178 41 80 88 86 32 25 2,015 57 508 96
    Daily Goal 1,490 186 50 75 56 100 47 300 2,300 100 100 100
    Remaining 22
    8 9 -5
    -32 14
    15 275 285 43 -408 4
    Calories Carbs Fat Protein Sugar Iron Fiber Chol Sodium Vit A Vit C Calcium
    *You've earned 290 extra calories from exercise today

  5. #15
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    Default 145

    13 March
    Cycling Distance -
    Time -
    Strength/core Push-ups 75
    Lunges -
    Weights 70 Mins
    Diet Breakfast Protean shake w/skim milk
    Lunch Protean shake w/skim milk
    Black Coffee
    Dinner Vegetable Quesadilla
    Plum w/cinnamon & cream
    Snacks Black coffee
    Orange Juice
    Veggie sausage



    Totals 1,170 97 71 57 51 120 24 0 2,089 58 182 77
    Your Daily Goal 1,200 150 60 40 45 100 47 300 2,300 100 100 100
    Remaining 30
    53 -11
    -17 -6 -20 23
    300 211 42 -82 23
    Calories Carbs Protein Fat Sugar Iron Fiber Chol Sodium Vit A Vit C Calcium

  6. #16
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    Default 144

    Fri 14 March
    Cycling Distance 5.7k
    Time 22.15
    Distance 5.8k
    Time 18.00
    Strength/core Push-ups -
    Lunges -
    Weights went with beer instead =D
    Diet Breakfast Protean Shake w/skimmer
    Black Coffee
    Lunch Rye Mountain Bread w/salad
    Red wine x 3
    Dinner Vegetable Quesadilla
    Strawberries w/cinnamon & cream
    Snacks Blue Plum
    Nuts
    Beer x 4 tasty ones!



    Totals 2,017 121 52 61 37 55 25 0 2,030 28 146 57
    Your Daily Goal 1,489 186 74 50 56 100 47 300 2,300 100 100 100
    Remaining -528
    65
    22 -11 19
    45 22 300 270 72 -46
    43
    Calories Carbs Protein Fat Sugar Iron Fiber Chol Sodium Vit A Vit C Calcium
    *You've earned 289 extra calories from exercise today

  7. #17
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    Default 143

    Sat 15 March
    Cycling Distance 23.75k
    Time 1:21:30
    Strength/core Push-ups 82
    Lunges 86
    Weights -
    Diet Breakfast Nuts
    Lunch Banana Protean Shake
    Dinner Rye Mountain Bread w/Salad
    Snacks Protean Shake
    Nuts
    Cappuccino w/skim



    Totals 1,518 164 106 54 81 52 22 0 1,054 5 59 368 2,454
    Your Daily Goal 1,858 232 93 62 70 100 59 300 2,300 100 100 100 3,500
    Remaining 340
    68
    -13
    8
    -11
    48
    37 300 1,246 95 41 -268 1,046
    Calories Carbs Protein Fat Sugar Iron Fiber Chol Sodium Vit A Vit C Calcium Potass.
    *You've earned 658 extra calories from exercise today

  8. #18
    Diabolical Kasper's Avatar
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    I am not a big fan of spinach but I should be eating it regularly, as a vegetarian it gives me easy access to a bunch of vitamins and minerals that I could miss by not eating meat, meaning I don't need to overload other foods to meet my daily requirements.

    So my aim is to have something I can add to my daily food that includes spinach in a way that I would find it tasty. This seems to hit the mark as something I could make once a week or so then freeze:

    Quick Spinach Quiche



    Preparation: 10min › Cook: 1hour › Ready in: 1hour 10min
    Serves: 8

    Ingredients

    250g frozen chopped spinach, thawed
    1 bunch spring onions, finely diced
    4 eggs, whisked
    500g cottage cheese
    250g grated Cheddar cheese


    Directions

    1. Preheat oven to 160 degrees C. Lightly grease a 23cm pie or quiche dish.

    2. Place spinach in a small saucepan. Cook over medium heat, stirring occasionally until soft. Drain off any remaining liquid. Stir in spring onions, eggs, cottage cheese and cheddar cheese. Pour mixture into prepared dish.

    3. Bake uncovered in preheated oven for 45 to 60 minutes, until eggs are set.

  9. #19
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    Default 142

    Sun 16 March
    Cycling Distance -
    Time -
    Strength/core Push-ups -
    Lunges 92
    Weights 95 Mins
    Diet Breakfast Check
    Lunch Check
    Dinner Check
    Snacks Check

  10. #20
    Diabolical Kasper's Avatar
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    Default

    Cardio

    Cycling Distance Time
    Mon 10-Mar - -
    Tue 11-Mar 5.8 23:00
    5.8 17:45
    Wed 12-Mar 5.6 21:05
    5.8 18:25
    Thur 13-Mar - -
    Fri 14-Mar 5.7 22:15
    5.8 18:00
    Sat 15-Mar 23.8 1:21:30
    Sun 16-Mar - -
    58.3 3:22:00

    1. Log 40 bike rides by 7 April: 25
    2. Ride to work minimum 3x a week:
    3. Log minimum overall distance of 45kms per week:




    Strength/core

    Push-ups Lunges Weights
    Mon 10-Mar - - -
    Tue 11-Mar 65 40 45 Min
    Wed 12-Mar - 80 -
    Thur 13-Mar 75 - 70 Min
    Fri 14-Mar - - -
    Sat 15-Mar 82 86 -
    Sun 16-Mar - 92 95 Min
    222 298 210 Min

    4. Push ups every other day:
    5. Lunges 4x per week:
    6. Weights set 2x per week:




    Diet

    Breakfast Lunch Dinner
    Mon 10-Mar
    Tue 11-Mar
    Wed 12-Mar
    Thur 13-Mar
    Fri 14-Mar
    Sat 15-Mar
    Sun 16-Mar

    7. Market shopping once a fortnight:
    8. Add one new option to meal plans each week:
    9. Limit beer to max 7 per week: 4
    10. Consume 3 meals per day min:

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