Hey Bird!
With how active you are I dunno man…I think I’d get some carbs intra-workout. Of course I’m off the IF bandwagon now, but I really feel better since getting calories around my workout. Maybe at least eat a banana or something? You could always use a protein/carb powder too. Just my 2 cents!
[quote]MightyMouse17 wrote:
Hey Bird!
With how active you are I dunno man…I think I’d get some carbs intra-workout. Of course I’m off the IF bandwagon now, but I really feel better since getting calories around my workout. Maybe at least eat a banana or something? You could always use a protein/carb powder too. Just my 2 cents![/quote]
Hey Mouse!
You may have a point. When I do train in the mornings I have 10 grams of BCAAs and a short coffee, before and after training, but maybe you are right that I may benefit from eating something around training?
Maybe I will start with having a banana intra-wokout on Tuesday and Thursday mornings when I do 2 sessions a day? I usually have a protein shake once a day already, so I don’t really want to add more whey into my diet.
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Monday, 10th February 2014.
TRAINING
AM
Skill & Conditioning
Feeling good this morning. I was expecting more leg soreness after yesterdays lower body effort at the gym. I must be adapting.
notes:
I really have to stop avoid running. For the past few seasons I had avoided running until realising half way through the season that I couldn’t run for long enough to last in a game.
From now on I will be running twice a week(aiming to reach 30 minutes) and doing hill runs once a week(aiming for 12 hill repeats).
In other news, my right knee patella tendonitis was all good this morning. I did feel some discomfort(2/10), but not enough to shake me stop. There are some injuries that I feel you just need to train through for it to actually get better and I think this is one of them.
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Tuesday, 11th February 2014.
TRAINING
AM
Pull-up/Push up superset
PM
Team Football Training
Decent session with our “fill in” coach. Full time coach still to be selected. A few players still missing, but players should be starting to arrive come the next few weeks. Tonight we did some agility drills, some passing drills and a small sided game.
DIET
Im not going to log my diet everyday, but I am going to keep a closer eye on things as I am trying to drop some weight.
6:30am: intra-workout BCAAs and a banana
12:00pm: 5 eggs (minus 2 egg yolks), small pumpkin soup and a peach
2:30pm: a “Quest” protein bar
4:30pm: (pre-training)small fillet steak and some roast potatoes
8:00pm: (post training)roast chicken and potatoes & carrot
Total macros: P: 145 C: 175 F: 95
Total calories: 2,061
notes: Happy with my macros and I will try to keep to the 2,000-2,300 mark with the calories for 5 days of the week. I would like to keep fat under 80 and have a little more room for some extra carbs. I know protein should be more, but Im happy with the amount of protein I am taking as most of my meals are protein based. I have previously aimed to achieve the 200 grams a day, but I just feel that is just a little too much meat for me and my goals, and makes me feel uncomfortable.
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[quote]MightyMouse17 wrote:
Hey Bird!
With how active you are I dunno man…I think I’d get some carbs intra-workout. Of course I’m off the IF bandwagon now, but I really feel better since getting calories around my workout. Maybe at least eat a banana or something? You could always use a protein/carb powder too. Just my 2 cents![/quote]
I would echo this. I understand each athlete has individual demands and preferences, but I tried for roughly 12 months to follow a style similar to CBL (minimal carbohydrates until post-workout period) and I found that I just felt exhausted during sport training or Strongman training.
I have recently returned to introducing carbs the meal and snack immediately prior to all training sessions and I feel much better, and I can push myself without feeling depleted as often as I used to.
At first it was just some mixed fruit before warm-up, even that made a massive difference for my energy and focus during training.
[quote]theBird wrote:
Tuesday, 11th February 2014.
TRAINING
AM
Pull-up/Push up superset
PM
Team Football Training
Decent session with our “fill in” coach. Full time coach still to be selected. A few players still missing, but players should be starting to arrive come the next few weeks. Tonight we did some agility drills, some passing drills and a small sided game.
DIET
Im not going to log my diet everyday, but I am going to keep a closer eye on things as I am trying to drop some weight.
6:30am: intra-workout BCAAs and a banana
12:00pm: 5 eggs (minus 2 egg yolks), small pumpkin soup and a peach
2:30pm: a “Quest” protein bar
4:30pm: (pre-training)small fillet steak and some roast potatoes
8:00pm: (post training)roast chicken and potatoes & carrot
Total macros: P: 145 C: 175 F: 95
Total calories: 2,061
notes: Happy with my macros and I will try to keep to the 2,000-2,300 mark with the calories for 5 days of the week. I would like to keep fat under 80 and have a little more room for some extra carbs. I know protein should be more, but Im happy with the amount of protein I am taking as most of my meals are protein based. I have previously aimed to achieve the 200 grams a day, but I just feel that is just a little too much meat for me and my goals, and makes me feel uncomfortable.
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Exactly same situation I am in. Carbs are too vilified by some, when they are important for athletes and too much bulk can mean excess weight which is not ideal for some sports.
Have you thought about cycling your macros a bit so have more protein on days you lift for recovery, but not as much on others then lower carbs on lighter days etc. Don’t think I have explained it too well, but I am going to give it a go to try and lose weight without losing performance or strength. Just thinking it will help lower weekly calorie intake, but still get enough for recovery.
[quote]Ironwarrior25 wrote:
Exactly same situation I am in. Carbs are too vilified by some, when they are important for athletes and too much bulk can mean excess weight which is not ideal for some sports.
Have you thought about cycling your macros a bit so have more protein on days you lift for recovery, but not as much on others then lower carbs on lighter days etc. Don’t think I have explained it too well, but I am going to give it a go to try and lose weight without losing performance or strength. Just thinking it will help lower weekly calorie intake, but still get enough for recovery.[/quote]
I have considered macro cycling and I may introduce that idea into my diet as I progress. At the moment I try to have more fat and less carbs on rest days(in the form of nuts), and more carbs and less fat on workout days. Although saying that at the moment my training schedule is pretty busy and I only manage to squeeze one rest day a week, so I find it’s easier just to keep things constant for most of the days.
I agree with you regarding the weight situation. I just think been 2-3 kg’s lighter will make a significant difference to my agility, endurance and it will be kinder to my joints.
quote]missinglink wrote:
I understand each athlete has individual demands and preferences, but I tried for roughly 12 months to follow a style similar to CBL (minimal carbohydrates until post-workout period) and I found that I just felt exhausted during sport training or Strongman training.
I have recently returned to introducing carbs the meal and snack immediately prior to all training sessions and I feel much better, and I can push myself without feeling depleted as often as I used to.
[/quote]
I am taking your advice and I am adding a banana to my intra-workout nutrition for morning sessions. I have tried this for the past 2 mornings and I feel it has made a difference, although perhaps its all in my head.
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Wednesday, 12th February 2014.
TRAINING
AM
Max Effort Upper
Agile 8 and foam roll, 7.5 km bike ride to the gym.
Floor press.
Ramped up to max effort of 3 x 105 kg. I was aiming for 5 reps, but that wasn’t going to happen.
Weighted pull-ups
3 sets of 5 reps with 15 kg.
Supersetted dB rows with face pulls.
4 rounds of 10 reps of rows using 30 kg, and 12 reps of face pulls at 35 kg.
Barbell curls
3 sets of 10 reps with 30 kg.
notes: Good session. Was feeling strong, although disappointed I didnt get 5 reps with the floor press. I suppose one could only expect to suffer with pressing while “cutting”, while on the positive the weighted pull-ups were a breeze.
DIET
Tonight we went out for dinner to celebrate my girlfriends birthday, so I had purposely under-ate during the day and Im pretty sure I made up for it at dinner;
6:30am: (intra-workout) 2 x BCAA’s and one banana.
12:00pm: 2 scoop protein shake and 30 grams of almonds.
3:00pm: 200 grams of grilled snapper and asparagus.
The total macros of the above is: P: 110 C: 35 F: 32, and a total of 910 calories.
For dinner at 6:30pm we went to a new Indian restaurant in town and I had ordered chicken saag and rice. I also had a few papadums and some chicken for entree.
Im going to guestimate the macros at P: 40 C: 130 F: 70, and Im guestimating the calories at been about 1,200, which will bring me to the totals of;
P: 150 C: 165 F: 102, and a total calorie count of: 2,110
Supplements for today: 3 curcumin tabs at 3:00pm, 4 fish oily tabs at 6:30pm and I am about to down 3 tabs of Z-12?
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Friday, 14th February 2014.
TRAINING
AM
Repetition Upper
Agile 8 etc, 7.5 km bike ride to the gym.
Incline dB bench press
4 sets of 10 x 25 kg (only managed 8 reps on the last set, but that is one more than last week).
Superset inverted body weight rows with rear felt flyes
4 supersets of 8 reps of inverted rows, and 12 x 7 kg for the rear delts.
Lateral raises
3 sets of 10 x 9 kg.
Superset dB shrugs and dB curls
3 sets of 10 x 27.5 for the shrugs, and 10 x 17.5 kg for the curls.
Finished off with some wrist rolls and then rode home.
notes: Happy with the workout. Progressed on most lifts when compared to last week. Also was feeling stronger and more energetic than I did last week.
DIET
6:30am: 2 x BCAAs, and a banana (intra-workout nutrition)
12:00pm: 2 scoop whey shake and a apple.
3:30pm: 5 egg scrambled eggs, okra, cucumber & tomato salad.
7:00pm: chicken soup with some gluten free pasta, 300 grams of snapper, sweet potato and cabbage salad.
I had to guestimate some of the macros when it came to the soup? totals for today;
P: 175 C: 155 F: 70, and a total calorie count of 1,850.
A little too low in calories for my liking, although after dinner I truly do feel satisfied! My chicken soup was divine and the fish was to die for!
In other news my football team is still without a coach and we are still a few players short. With our first preseason game scheduled for 3 weeks time, things are not looking good.
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Saturday, 15th February 2014.
TRAINING
AM
Skill & Conditioning
Agile 8 and foam roll etc.
30 minute of ball work including;
4 sets of 4 cone dribbling, 3 sets of 2 doggies with the ball, cone dribbles only using one foot, practicing particular moves.
Mobility drills including a-skips, b-skips and wall marches.
Hill sprints
Was aiming for 6 repeats but only managed 4. All under 41 seconds so I am happy with the pace.
DIET
7:00am: 2 x BCAAs, and a peach (intra-workout)
12:00pm: chicken and almonds
4:00pm: chicken soup with pasta, t-bone steak and cabbage salad, a apple.
7:00pm: beef and gravy roll (attended gf’s water polo trophy night where dinner was provided)
Total macros: P: 125 C: 135 F: 70
Total calories: 1,800.
notes: Once again the calories were a little low, although I had to guestimate a bit as we had dinner out, so I might be out by a few hundred calories anyway.
In other news, my team still has not appointed a coach. A coach should have been appointed in January at some time. Not a good start for the team? and we haven’t even started.
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Sunday, 16th February 2014.
TRAINING
AM
Max Effort Lower
Agile 8 and foam roll, 7.5 km ride to the gym.
Box jumps
3 sets of 5
Barbell hip thrusts
Worked up to a max set of 5 x 90 kg, which was way too heavy. Next week I will make 80 kg my working weight and maybe do these in a 5x5 scheme as I feel I don’t get much out of them by just working up to one max set.
BSS holding dB
3 sets of 10 x 20 kg
Lying ham curls
8 x 45 kg, 6 x 45 kg, 10 x 40 kg
Farmer walks
5 x 15 m walks holding 45 kg dB’s.
rode 7.5 km home and iced my knee.
notes: feeling a little low on energy although I managed to get through the workout without too much problem.
DIET
7:00am: 2 x BCAAs, and banana (intra-workout).
12:00pm: 5 egg scrambled eggs(minus 2 yolks), green veges, and a peach.
2:30pm: chicken soup with pasta, t-bone steak, cabbage salad and macadamia nuts.
6:30pm: lamb goulash with vegetables on 1.3 cups of rice.
supplements: 8 fish oil tablets, 2 vit D tablets, and Im about to swallow 3 Z-12 tablets.
Total macros: P: 125 C: 160 F: 80
Total calories: 1,950
notes: A little low on the protein and calories again, although I feel satisfied. I have noticed I am a little low on energy and mood levels, although maybe thats due to not adequate amount of sleep or the increase in my workload.
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Monday, 17th February 2014.
TRAINING
AM
Active Recovery
DIET
7:00am: 2 x BCAAs, and a banana (intra-workout).
12:00pm: 5 eggs(minus 2 egg yolks) and a peach
3:30pm: 2 scoop protein shake and 3 x chicken rice paper rolls.
6:30pm: lamb goulash and vegetables with 1.33 cups of rice.
Total macros: P:141 C:140 F: 40
Total calories: 1,600.
Notes: A little low on the calories, although because today is a rest day Im not too fussed. I am definitely feeling lighter on my feet and my clothes are feeling a little looser. I will weigh myself in the next few days.
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Tuesday, 18th February 2014.
TRAINING
AM
Pull-up/Push-up superset
PM
Team Football Training
I went for a 12 minute solo run before training, just in-case training was cancelled or was shit.
Team training involved a few sets of small hill runs and some tempo running. We then played some possession games and finished off with a 6 vs 6 small game. A bit better than our previous training but we still don’t have a coach, and we still don’t have enough players to make a decent team.
DIET
7:30am: 2 x BCAAs, and a banana (intra-workout).
12:00pm: 2 scoop whey shake and chicken rice paper rolls.
2:00pm: Quest protein bar.
4:00pm: Roast beef, potatoes and asparagus.
5:30pm: Tuna and gluten free crepes (pre-training).
8:30pm: Gf’s chicken risotto and a banana.
Total macros: P:202 C:300 F:65
Total calories: 2,390
Notes: Todays numbers were a little higher and appropriate for a 2 session day, although I rather not get so much of my protein from whey(shake and bar). Im thinking I should start cycling my macros a bit. Thinking maybe have 2-3 high days where calories are higher as they were today, and then 4-5 days of “maintenance”.
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Wednesday, 19th February 2013.
TRAINING
AM
Max Effort Upper
-Floor press
Worked up to a max set of 3 x 105 kg. Last rep was a grinder.
Weighted pull-ups.
3 sets of 5 x 15 kg.
Supersetted dB rows with face pulls
4 rounds of 10 x 30 kg for the rows, and 12 x 35 kg for the face pulls.
Barbell curls
3 sets of 10 x 35 kg.
Rode home.
notes: Decent session. Feeling strong, although I wish I was a little more explosive with the flop presses. My right knee patella tendonitis/tendinopathy has been noticeable lately and Im going to have to do something about it.
DIET
6:30am: 2 x BCAAs and a banana (intra-workout).
12:00pm: 150 grams of roast beef, a tomato and a green apple.
2:00pm: 5 brazil nuts.
3:30pm: 240 grams of grilled snapper, 300 grams of baked sweet potato, grilled okra and a peach.
6:30pm: Gf’s chicken risotto.
Total macros: P:150 C:220 F:85
Total calories: 2,105
notes: Happy with todays effort, although I have to be careful I don’t over consume fruit.
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Thursday, 20th February 2014.
Busy day at work today so Im not going into detail here, but tonights team training was dismal and I ended up pulling out after 30 minutes. The club still has not appointed a coach and only have 4 players signed, while they need at least 22 signed to make up a decent squad. Im losing faith in this football club. Too many people with invested interests within the club, that does not involve the good of the actual football team. I won’t go into the politics now…
Macros would be around 200/200/70, and calories at about 2,300. I feel like I overate considering training did not really happen.
I am going down to the city for the weekend, so hopefully I have a good few days off my usual routine and give myself time to think about the future…
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Friday, 21st February 2014.
I have flown down to the city for the weekend so I am taking a break from my usual routine & diet. Before I jumped on the big bird I managed to squeeze in a pull-up/push-up superset?
TRAINING
AM
Pull-up/Push-up Superset
PM
I plan to do 20 minutes of some ball work followed by a 3 km run around my old stomping ground.
DIET
7:00am: 2 x BCAAs, and a apple (intra-workout)
11:30am: Quest protein bar, and about 40 grams of mixed raw nuts.
3:30pm: 2 chicken and tomato sandwiches.
After my run, at about 6:30pm I will be having a bbq with my folks, so Im expecting to consume a steak, some sausages, salad and sweet potato. Trying not to consume to much crap as I will be probably meeting up with mates for a few beers sometime this weekend and I have my GF’s fathers birthday party on Sunday at lunch time.
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Hey bird-lovers,
I was away for the weekend and hence I had a brake my usual training and blogging. I did manage 2 sessions involving some ball work and running. I also managed to have about 3 cheat meals in 2 days, although the mental and physical break from my training etc has paid dividends and I am ready to get back into things. Normal blogging will resume tomorrow.
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Glad to hear that your feeling fresh and after that break and not rusty.
Keep it up.
[quote]young n wrote:
Glad to hear that your feeling fresh and after that break and not rusty.
[/quote]
Thanks buddy.
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Tuesday, 25th February 2014.
TRAINING
AM
Pull-up/push-up Superset
Foam roll, broomsticks etc.
9 supersets of 6 pull-ups and 11 push-ups, and 1 set of 5 pull-ups and 11 push-ups.
Total pull-ups: 59.
Total push-ups: 110
notes: need to keep a closer eye on my 60 second rest b/w each superset.
PM
Team training was cancelled, although I was planning on not going anyway. I have decided I will only train once a week with the team until a coach is appointed. At the moment I am too busy with work etc,. and I feel that I can maximise results with my own training without the interference of 2 sub-standard training sessions twice a week.
DIET
I have decided to add a small post-workout meal to my morning sessions?
7:00am: BCAAs and coffee (pre-workout)
8:00am: half a cup of oats and 1 scoop whey shake (post workout)
12:00pm: 5 boiled eggs (minus 2 yolks) and broccoli
2:00pm: banana and 5 brazil nuts
4:30pm: grilled chicken thighs and cabbage salad
7:00pm: 100 grams of steak, 200 grams of sweet potato and a spinach, tomato and cucumber salad.
Total macros: P:130 C:120 F:65
Total calories: 1,600
notes: A little low on calories but I feel that is all I need today and considering the massive overfeed on the weekend. Had heaps of green veges today, and I don’t count those. Hopefully the lack of calories will not impact tomorrows gym session.
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