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Rawr

This is a poll


  • Total voters
    7

Kasper

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Right, Goals! \o/

My goal is to reduce body fat, increase muscle with a focus on upper body, and improve overall fitness levels. Food wise things are just dandy so long as I shop for food often enough as the biggest weakness (excluding tastytasty beer) is not eating enough/often.

My weeks will be logged from Mon through to Sun.

Cardio
1. Ride to work minimum 3x a week (exceptions for 30+ degree weather)
2. Log 40 bike rides by 7 April (min distance must be over 5kms)
3. Log minimum overall distance of 45kms per week (if the temp is too high all week, indoor 3 x 30 min high intensity weights/medicine ball sets can replace)

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

Diet
7. Market shopping once a fortnight
8. Add one new option to meal plans each week
9. Limit beer to max 7 per week
10. Consume 3 meals per day min (meal replacement shakes can replace 2)



Gonna be logging shiz here n stuff. :holy:
 
Last edited:

Kasper

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Cause I like udog's title thingos, they look like secret sequential code.

Tue 25-Feb: 12.3 kms
Wed 26-Feb: 11.9 kms
Fri 28-Feb: 12.0 kms
Sun 2-Mar: 12.3 kms
 

Kasper

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4 March
CyclingDistance-
Time-
Strength/corePush-ups30
Abs10 mins
Weights30 mins
DietBreakfastFruit & Yoghurt
LunchProtean Shake
DinnerS&P Tofu
SnacksSugarfilledbiscuit
Black Tea/Coffee
Red Wine, mmmm
 

Kasper

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5 March
CyclingDistance5.6k
Time23.00
Distance5.7k
Time16.40
Strength/corePush-ups55
Abs5 mins
Weights-
DietBreakfastToastie
Cappuccino
LunchProtean Shake
DinnerPasta
Fresh OJ
SnacksBlack coffee
 

Kasper

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6 March
CyclingDistance6.0k
Time26.40
Distance5.8k
Time16.50
Strength/corePush-ups-
Abs-
Weights-
DietBreakfastToastie
Cappuccino
LunchProtean Shake
DinnerScrambled Egg Wrap
SnacksBlack coffee

Am sick and too effed to do anything else, plus need to do some house cleaning.
 

Udog

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:laugh:

I forgot about those - Been slacking too much so my secrety sequential-ish code has reset to 100.

I found a diet plan that I really like - if I can only get myself to plan ahead of time I'm eager to try it out. Basically, it breaks things out into very simple servings. A palm of meat or protein rich food like tofu/tempeh is a serving of protein, a thumb of fatty-rich food like nuts or seeds is a serving of fat (amounts to about 8 almonds, for example), a fist sized portion of vegetables is a serving of veggies, and a handful of starchy foods / fruit is serving of carbs.

The goal is to have four meals of 2 proteins, 2 veggies, 2 fats, and 2 carbs, which the carbs being a bit more flexible. So meal tracking amounts to 8 boxes of proteins, 8 veggies, 8 fats, and 8 carbs each day. You can flex a bit for each meal, but the goal is to have all the boxes checked by the end of the day.

The details of how many of each box can vary from person to person (many people may want fewer portions), but that can be figured out over time. The system, though, is probably the easiest and most satisfying I've run across so far. Something satisfying about checking boxes.

I should probably post that in my bloggythingy, but I'm here and Ne doesn't have time to be opening up new tabs and whatnot. You know how it goes.
 

Kasper

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Ehehe, sure do!

Technology is my friend in this respect. An aside, I'm sure it's circular logic that my happiness at not being a Sp Dom 9 and the relationship that can create with food is likely directly related to being a Sp laster and therefore seeing little value to food beyond annoying necessity (well except for social occasions that food can facilitate, or indulgent experiences that make my insides happy), anyways point is my main problem is caring enough to eat in the first place.

So technology... The reason I have the one new meal thing in my list is because I use the 'Shopper' app which allows you to put in recipes that can be quickly added to a shopping list, which means I can work out what meals I want to make that week and presto! shopping list done. If I have food in my house that can create half a dozen dinners that I consider tasty and healthy then I won't have an excuse at dinner time. I don't know if other people have the issue I do, but for preplanning I think it's a gold solution, so look at the recipes you want and see if it would help.
 

Kasper

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7 March
CyclingDistance5.2k
Time19.50
Strength/corePush-ups55
Abs-
Weights-
DietBreakfastScrambled Egg Wrap
Soy Sausages
Lunch=/ it was a weird day
DinnerLemon Vegetarian "Chicken"
SnacksBlack coffee
Orange/Pineapple Juice
Red Wine
Beer x 2

Today was a crappyass day or I would have had a protean shake at lunch, I know I don't need a lot of food to maintain enough energy to be active provided I get protean, but at the same time, I am concerned that I don't eat enough at times. I ate out for dinner tonight as I just didn't feel like cooking so it meant that I would eat, plus I couldn't ride to work so it also meant I could get on the bike, but as I was paying the waitress looked really concerned and asked "have you been here before-did you realise everything was vegetarian" and it took me a moment to realise it was because I hadn't eaten very much so she presumed I was unimpressed =/ I just don't think living off protean shakes is an especially healthy option. Having to account for what I eat has already encouraged me on 3 occasions before today to eat when I otherwise was un-inclined so accounting for meals is effective so far. I think I'll have to focus on in-between meal snacks and increase the number of times to eat each day.
 

Kasper

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8 March
CyclingDistance5.4k
Time21.20
Distance10.4k
Time48.15
Strength/corePush-ups-
Abs-
Weights-
DietBreakfastScrambled Egg Wrap
Soy Sausages
LunchI forgot =/
DinnerTemph Burger
SnacksBlack coffee
Orange/Pineapple Juice
Wine
Churros - don't get the hype
3 x beers
 

Kasper

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9 March
CyclingDistance5.2k
Time18.30
Strength/corePush-ups60
Abs-
Weights40 mins
DietBreakfastIt started with "I have no eggs", and ended with distraction =/
LunchCheese & cracker
DinnerVeggie Omlette - have eggs now! \o/
SnacksCappuccino
Wine
Orange and pineapple juice
Apple and pear juice
Strawberries and cream
Protean Shake
 

Kasper

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Cardio

CyclingDistance
Time
Wed 5-Mar5.623:00
5.716:40
Thu 6-Mar6.026:40
5.816:50
Fri 7-Mar5.219:50
Sat 8-Mar5.421:20
10.448:15
Sun 9-Mar5.2
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:
tick.png

3. Log minimum overall distance of 45kms per week:
tick.png



Strength/core

Push-upsAbsWeights
Tue 4-Mar 3010 mins30 mins
Wed 5-Mar 555 mins -
Thu 6-Mar - - -
Fri 7-Mar 55 - -
Sat 8-Mar - - -
Sun 9-Mar60-
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:
tick.png

5. Ab set 4x per week:
cross.png

6. Weights set 2x per week:
tick.png


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

BreakfastLunchDinner
Tue 4-Mar
tick.png
tick.png
tick.png
Wed 5-Mar
tick.png
tick.png
tick.png
Thu 6-Mar
tick.png
tick.png
tick.png
Fri 7-Mar
tick.png
cross.png
tick.png
Sat 8-Mar
tick.png
cross.png
tick.png

Sun 9-Mar
cross.png
tick.png
tick.png


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:
tick.png

8. Add one new option to meal plans each week:
tick.png

9. Limit beer to max 7 per week: 5
tick.png

10. Consume 3 meals per day min:
cross.png
but it is still an improvement, I have eaten when I was uninspired because of this challenge
 

Kasper

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10 March
CyclingDistance-
Time-
Strength/corePush-ups-
Lunges-
Weights-
DietBreakfastVegetable Quesadilla
LunchProtean shake w/milk
DinnerBeans on toast
Strawberries & cream
Snacks-

]

Lazy day public holiday!
 

Kasper

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11 March
CyclingDistance5.8k
Time23.00
Distance5.8k
Time17.45
Strength/corePush-ups65
Lunges40
Weights45 mins
DietBreakfastCappuccino
Protean shake w/milk
LunchMountain bread sandwich
Black coffee
Dinner
Vegetable Quesadilla
SnacksProtean 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.

Totals1,675122761252,36642
Your Daily Goal 1,734 217 58 87 2,300 65
Remaining 59 95 -18 -38 -66 23
CaloriesCarbsFatProteinSodiumSugar
*You've earned 534 extra calories from exercise today
 

Kasper

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12 March
CyclingDistance5.6k
Time21.05
Distance5.8k
Time18.25
Strength/corePush-ups-
Lunges80
Weights-
DietBreakfastCappuccino
Protean shake w/skim milk
LunchMountain bread w/banana
Protean shake w/skim milk
DinnerBeans on wholemeal
Strawberries and cream
SnacksBlack coffee
Orange Juice



Totals1,4681784180888632252,0155750896
Daily Goal1,490186507556100473002,300100100100
Remaining22
89-5
-3214
1527528543-4084
CaloriesCarbsFatProteinSugarIronFiberCholSodiumVit AVit CCalcium
*You've earned 290 extra calories from exercise today
 

Kasper

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13 March
CyclingDistance-
Time-
Strength/corePush-ups75
Lunges-
Weights70 Mins
DietBreakfastProtean shake w/skim milk
LunchProtean shake w/skim milk
Black Coffee
DinnerVegetable Quesadilla
Plum w/cinnamon & cream
SnacksBlack coffee
Orange Juice
Veggie sausage



Totals1,17097715751120240
2,0895818277
Your Daily Goal1,200150604045100473002,300100100100
Remaining30
53-11
-17-6-2023
30021142-82
23
CaloriesCarbsProteinFatSugarIronFiberCholSodiumVit AVit CCalcium
 

Kasper

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Fri 14 March
CyclingDistance5.7k
Time22.15
Distance5.8k
Time18.00
Strength/corePush-ups-
Lunges-
Weightswent with beer instead =D
DietBreakfastProtean Shake w/skimmer
Black Coffee
LunchRye Mountain Bread w/salad
Red wine x 3
Dinner Vegetable Quesadilla
Strawberries w/cinnamon & cream
SnacksBlue Plum
Nuts
Beer x 4 tasty ones!



Totals2,017121526137552502,0302814657
Your Daily Goal1,489186745056100473002,300100100100
Remaining-528
65
22-11
19
452230027072-46
43
CaloriesCarbsProteinFatSugarIronFiberCholSodiumVit AVit CCalcium
*You've earned 289 extra calories from exercise today
 

Kasper

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Sat 15 March
CyclingDistance23.75k
Time1:21:30
Strength/corePush-ups82
Lunges86
Weights-
DietBreakfastNuts
LunchBanana Protean Shake
DinnerRye Mountain Bread w/Salad
SnacksProtean Shake
Nuts
Cappuccino w/skim



Totals1,5181641065481522201,0545
593682,454
Your Daily Goal1,858232936270100593002,3001001001003,500
Remaining340
68
-13
8
-11
48
373001,2469541-2681,046
CaloriesCarbsProteinFatSugarIronFiberCholSodiumVit AVit CCalciumPotass.
*You've earned 658 extra calories from exercise today
 

Kasper

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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

21686.jpg


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.
 

Kasper

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Sun 16 March
CyclingDistance-
Time-
Strength/corePush-ups-
Lunges92
Weights95 Mins
DietBreakfastCheck
LunchCheck
DinnerCheck
SnacksCheck
 

Kasper

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Cardio

CyclingDistanceTime
Mon 10-Mar--
Tue 11-Mar5.823:00
5.817:45
Wed 12-Mar5.621:05
5.818:25
Thur 13-Mar--
Fri 14-Mar5.722:15
5.818:00
Sat 15-Mar23.81:21:30
Sun 16-Mar--
58.33:22:00

1. Log 40 bike rides by 7 April: 25
2. Ride to work minimum 3x a week:
tick.png

3. Log minimum overall distance of 45kms per week:
tick.png




Strength/core

Push-upsLungesWeights
Mon 10-Mar---
Tue 11-Mar654045 Min
Wed 12-Mar-80-
Thur 13-Mar75-70 Min
Fri 14-Mar---
Sat 15-Mar8286-
Sun 16-Mar-9295 Min
222298210 Min

4. Push ups every other day:
tick.png

5. Lunges 4x per week:
tick.png

6. Weights set 2x per week:
tick.png




Diet

BreakfastLunchDinner
Mon 10-Mar
tick.png
tick.png
tick.png
Tue 11-Mar
tick.png
tick.png
tick.png
Wed 12-Mar
tick.png
tick.png
tick.png
Thur 13-Mar
tick.png
tick.png
tick.png
Fri 14-Mar
tick.png
tick.png
tick.png
Sat 15-Mar
tick.png
tick.png
tick.png
Sun 16-Mar
tick.png
tick.png
tick.png

7. Market shopping once a fortnight:
tick.png

8. Add one new option to meal plans each week:
tick.png

9. Limit beer to max 7 per week: 4
tick.png

10. Consume 3 meals per day min:
tick.png
 
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