Rawr

[Kasper]

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.

 

[Kasper]

154

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]

154

4 March

Cycling	Distance	-
	Time	-
Strength/core	Push-ups	30
	Abs	10 mins
	Weights	30 mins
Diet	Breakfast	Fruit & Yoghurt
	Lunch	Protean Shake
	Dinner	S&P Tofu
	Snacks	Sugarfilledbiscuit Black Tea/Coffee Red Wine, mmmm

 

[Kasper]

153

5 March

Cycling	Distance	5.6k
	Time	23.00
	Distance	5.7k
	Time	16.40
Strength/core	Push-ups	55
	Abs	5 mins
	Weights	-
Diet	Breakfast	Toastie Cappuccino
	Lunch	Protean Shake
	Dinner	Pasta Fresh OJ
	Snacks	Black coffee

 

[Kasper]

152

6 March

Cycling	Distance	6.0k
	Time	26.40
	Distance	5.8k
	Time	16.50
Strength/core	Push-ups	-
	Abs	-
	Weights	-
Diet	Breakfast	Toastie Cappuccino
	Lunch	Protean Shake
	Dinner	Scrambled Egg Wrap
	Snacks	Black coffee

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

 

[Udog]

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]

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]

151

7 March

Cycling	Distance	5.2k
	Time	19.50
Strength/core	Push-ups	55
	Abs	-
	Weights	-
Diet	Breakfast	Scrambled Egg Wrap Soy Sausages
	Lunch	=/ it was a weird day
	Dinner	Lemon Vegetarian "Chicken"
	Snacks	Black 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]

150

8 March

Cycling	Distance	5.4k
	Time	21.20
	Distance	10.4k
	Time	48.15
Strength/core	Push-ups	-
	Abs	-
	Weights	-
Diet	Breakfast	Scrambled Egg Wrap Soy Sausages
	Lunch	I forgot =/
	Dinner	Temph Burger
	Snacks	Black coffee Orange/Pineapple Juice Wine Churros - don't get the hype 3 x beers

 

[Kasper]

149

9 March

Cycling	Distance	5.2k
	Time	18.30
Strength/core	Push-ups	60
	Abs	-
	Weights	40 mins
Diet	Breakfast	It started with "I have no eggs", and ended with distraction =/
	Lunch	Cheese & cracker
	Dinner	Veggie Omlette - have eggs now! \o/
	Snacks	Cappuccino Wine Orange and pineapple juice Apple and pear juice Strawberries and cream Protean Shake

 

[Kasper]

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

 

[Kasper]

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!

 

[Kasper]

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

 

[Kasper]

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

 

[Kasper]

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

 

[Kasper]

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

 

[Kasper]

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

 

[Kasper]

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.

 

[Kasper]

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

 

[Kasper]

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: