As of this past Sunday, the triathlon is 19 weeks out and I still need a pool to swim in. The YMCA seems to be a bit pricy so I might have to look elsewhere... possibly the West Orange Community Pool. By next week I'd like to have this little "issue" settled so I can really start locking in on training.
Today was a bit light - lift session this morning and a 20 minute bike ride this evening. I was able to maintain an average of 16 mph on the bike for the 20 mins and got in just under 5.5 miles. I'd like to get my average pace up around 18/19mph as I feel I could make up some time on this part of the race.
Starting next week I will be locking into a new diet from our gym nutritionist Laura. We will be taking some before pics and then updates every few weeks. Ever since my body building competitions last spring I have been finding it hard to focus on my nutrition so I'm hoping working with Laura will be able to realign me.
Tomorrow calls for sprints with a chance of a light run at South Mountain Reservation!
Now Playing - Moving Mountains - Tired Tiger
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Tuesday, April 30, 2013
Friday, February 15, 2013
Valentine's Day Crepes
Sorry it's been a few days since I posted last. This week filled up and got away from me a bit, but now with some free time I can catch up on some posts.
Last night I made some V-Day crepes that were amazing and... paleo! The recipe is very simple and only yields on crepe at a time so it's easy to manage the portion sizes. I made two different style crepes. The first was a plain crepe with a mixed berry reduction (at least that's what I'm calling it). The other option was a cocoa crepe with almond butter.
Crepe Recipe:
1/4 tsp Baking Powder
1/3 tbsp Coconut Flower
1 Egg White
Sprinkle of Cane Sugar
Mix all the ingredients together in a small bowl and fry in a pan with a little of olive oil. The amazing, and delicious results are below!
Now Playing - Brand New - Sic Transit Gloria... Glory Fades
Last night I made some V-Day crepes that were amazing and... paleo! The recipe is very simple and only yields on crepe at a time so it's easy to manage the portion sizes. I made two different style crepes. The first was a plain crepe with a mixed berry reduction (at least that's what I'm calling it). The other option was a cocoa crepe with almond butter.
Crepe Recipe:
1/4 tsp Baking Powder
1/3 tbsp Coconut Flower
1 Egg White
Sprinkle of Cane Sugar
Mix all the ingredients together in a small bowl and fry in a pan with a little of olive oil. The amazing, and delicious results are below!
Now Playing - Brand New - Sic Transit Gloria... Glory Fades
Monday, February 11, 2013
Monday Morning Musing
Hope everyone had a nice and safe weekend. I personally enjoyed the snow storm and didn't mind getting snowed in for a day. It was nice hype for skiing this weekend!
Last night I ventured out into the city to see my roommate's band, Jonesy, play at Highline Ballroom. It was a good show, with some good music. Thankfully, coffee exists and I'm able to survive this morning.
So the diet is still going well and I've managed to level out the weight a bit more. I'll do measurements again this week and see how they compare from two weeks ago. This weekend I was a little bit more relaxed with the eating which is where I need to be. Like I said earlier, I don't want to lean out too much just yet.
The one thing I miss most - bread. However, not having those processed carbs has caused a good change in my body composition. Stay tuned for measurements on Wednesday. As for today?Shoulders!
Now Playing - Armor for Sleep - Basement Ghost Singing
Last night I ventured out into the city to see my roommate's band, Jonesy, play at Highline Ballroom. It was a good show, with some good music. Thankfully, coffee exists and I'm able to survive this morning.
So the diet is still going well and I've managed to level out the weight a bit more. I'll do measurements again this week and see how they compare from two weeks ago. This weekend I was a little bit more relaxed with the eating which is where I need to be. Like I said earlier, I don't want to lean out too much just yet.
The one thing I miss most - bread. However, not having those processed carbs has caused a good change in my body composition. Stay tuned for measurements on Wednesday. As for today?Shoulders!
Now Playing - Armor for Sleep - Basement Ghost Singing
Monday, February 4, 2013
One Week Down; Seven to Go
What's up everyone? Hope all had a good weekend - I sure did! Tough loss for the 49ers, but at least the game got interesting.
So I've been eating paleo for one week now and I'm starting to see slight changes in my body. The energy is noticeably lower when I don't eat enough vegetables, especially the dark green kind. By eating a lot of protein and low carbs, my body is not getting the iron it needs. If this continues, I could develop anemia.... again. So to counter this I'm trying to eat red meat at least twice a week as well as healthy servings of dark green, leafy veggies as often as possible.
I jumped on the scale yesterday and it showed a two pound loss from when I stepped on last week. I won't know where that two pounds came from until I do my body fat measurement next week. I feel tighter all around and especially in the midsection. Let's see if I can jump back into those 29" jeans comfortably when this is all done!
Today's Workout: Shoulders
Now Playing: Attack Attack! - Stick Stickly
So I've been eating paleo for one week now and I'm starting to see slight changes in my body. The energy is noticeably lower when I don't eat enough vegetables, especially the dark green kind. By eating a lot of protein and low carbs, my body is not getting the iron it needs. If this continues, I could develop anemia.... again. So to counter this I'm trying to eat red meat at least twice a week as well as healthy servings of dark green, leafy veggies as often as possible.
I jumped on the scale yesterday and it showed a two pound loss from when I stepped on last week. I won't know where that two pounds came from until I do my body fat measurement next week. I feel tighter all around and especially in the midsection. Let's see if I can jump back into those 29" jeans comfortably when this is all done!
Today's Workout: Shoulders
Now Playing: Attack Attack! - Stick Stickly
Thursday, January 31, 2013
Mid Week Recap
So the paleo diet is still underway (3 days down, 53 days left) and I have made minor adjustments since the first day.
In my first post I discussed how I was low on energy by mid-day and knew I needed to increase my carb intake. Since Monday, I've better managed an appropriate protein-to-carb-to-fat ratio and no longer feel the energy depletion. When I was on a similar diet for my body building competition last year, I felt very low on energy to the point where driving home from work at any hour was dangerous because I might fall asleep at the wheel. I've added more fruits and veggies and will be soon adding more healthy fats into the daily meals.
The weight is still where I want it to be, but I feel tighter and clothes feel looser. I know I'm burning/losing fat and building muscle again (which is good). My next weigh in won't b for another week and a half so keeping the meals up, hitting my calorie goals and managing cardio will all be important in the next several days.
Today's workout: Arms
Now Playing: Memphis May Fire - Without Walls
In my first post I discussed how I was low on energy by mid-day and knew I needed to increase my carb intake. Since Monday, I've better managed an appropriate protein-to-carb-to-fat ratio and no longer feel the energy depletion. When I was on a similar diet for my body building competition last year, I felt very low on energy to the point where driving home from work at any hour was dangerous because I might fall asleep at the wheel. I've added more fruits and veggies and will be soon adding more healthy fats into the daily meals.
The weight is still where I want it to be, but I feel tighter and clothes feel looser. I know I'm burning/losing fat and building muscle again (which is good). My next weigh in won't b for another week and a half so keeping the meals up, hitting my calorie goals and managing cardio will all be important in the next several days.
Today's workout: Arms
Now Playing: Memphis May Fire - Without Walls
Tuesday, January 29, 2013
Day 1 Paleo Diet in the Books
So yesterday was my first day following the paleo lifestyle, and I quickly learned I need to make some adjustments. On average, I need to consume somewhere between 2,100 to 2,400 calories to make it comfortably through the day. With this new lifestyle, all processed carbs are eliminated and to be honest, they were a large part of my previous diet.
Around 4 pm yesterday I was over 1,000 calories away from my target and feeling very run down. To hopefully better plan for longer day today, I've included much more vegetables and more specifically sweet potatoes. I'm hoping the extra two servings will help keep the energy up for my 15 hour day at work.
Yesterday, another trainer and I took my measurements and found my starting point.
Body Fat = 9.9%
Weight = 157 lbs
I really don't want to lose too much weight, so managing the right portion sizes throughout the next eight weeks will be very important. I'm limiting cardio to only 3 days a week and no more than 30 mins per shot. I want to go no where close to as lean as I did for my body building show (<4% BF), so keeping the cardio light and the diet right is very important.
Yesterday's Meals:
Breakfast
2 Eggs
1 Cup Strawberries
1 Small Coffee Black
Mid Morning Snack
Turkey
Banana
2 Eggs
Lunch/PreWorkout
Grilled Chicken
Sweet Potato
Post Workout
Chicken
Banana
Late Afternoon Snack
Almonds
Turkey
Dinner
Chicken
Spinach
Mixed Veggies
Late Night Snack
Almonds
WORKOUT
Shoulders
10 Min Low Intensity Cardio
1 8:24 Mile Run
Song of the Day: Story of the Year - The Black Swan
Around 4 pm yesterday I was over 1,000 calories away from my target and feeling very run down. To hopefully better plan for longer day today, I've included much more vegetables and more specifically sweet potatoes. I'm hoping the extra two servings will help keep the energy up for my 15 hour day at work.
Yesterday, another trainer and I took my measurements and found my starting point.
Body Fat = 9.9%
Weight = 157 lbs
I really don't want to lose too much weight, so managing the right portion sizes throughout the next eight weeks will be very important. I'm limiting cardio to only 3 days a week and no more than 30 mins per shot. I want to go no where close to as lean as I did for my body building show (<4% BF), so keeping the cardio light and the diet right is very important.
Yesterday's Meals:
Breakfast
2 Eggs
1 Cup Strawberries
1 Small Coffee Black
Mid Morning Snack
Turkey
Banana
2 Eggs
Lunch/PreWorkout
Grilled Chicken
Sweet Potato
Post Workout
Chicken
Banana
Late Afternoon Snack
Almonds
Turkey
Dinner
Chicken
Spinach
Mixed Veggies
Late Night Snack
Almonds
WORKOUT
Shoulders
10 Min Low Intensity Cardio
1 8:24 Mile Run
Song of the Day: Story of the Year - The Black Swan
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