nadz0r: (Default)
Week #2 Summary:

Last week didn't work out so well for me - I just didn't nail my nutrition. A combination of not prepping my food at night, just not eating enough carbs (I think) and eating so much sugar (I pretty much never eat sugar - and on Thursday I made a cake for work and got stuck into cake + cream + frosting....I think my body went into meltdown). It degenerated by the end of the week completely. I just had no energy and decided to just do light cardio/play ball in the 2nd half of the week.

The body is a funny thing...you can do the same weights/sets as the week before, but you don't fuel up right and you just can't complete the same reps/sets. I couldn't do more push ups, I couldn't feel stronger...I think I was just tired. I felt a bit bad, because I had plans to do WEEK TWO and be on point, but I just couldn't.

I was pretty disappointed overall, and it felt like a 'light' week, but it wasn't that bad really...I did one upper workout, one lower workout, one 45 min stint on the cross trainer (Cardio Coach), played 2.5 games of basketball (0.5 because Wednesday Comp had 4 girls playing - so I got like 15 mins of court time, which is barely worth writing about), played pick up basketball once and shot around casual hoops for about 3 hours on the weekend. Not too bad!

Week #3 so far - well, it's really Week #2...

As Week #2 of my program was a bit of a fail, I decided to start my Week #2 weights again this week. And so far, it's going pretty well. I've managed to up my weights on quite a few things (including the almighty bench) and am slowly creeping up on the push ups.

I am finding the One Hundred Pushups program really challenging. I am unable to complete the days and then do the next day. It takes me a few goes to master doing all the reps I need to do without breaks. I'm surprised by how quickly the reps ramp up - yesterday I had to do sets of 20, 25, 15, 15 and 25 = 100 in total with about 90 seconds of rest inbetween it. I'm throwing in some push ups with my feet elevated just to put more weight and do the upper pecs too. It's so vain, but I like how my arms/chest look after push ups :)

Anyway, it's Thursday and I've punched out so far - both my upper body workouts for the week, my hated lower body workout (one more to go), played pick up ball twice and have done Body Attack. I haven't done Body Attack for ages. I haven't gone because I've been busy, doing other things and Iker went and got married and I don't like the other instructor. However, he is back, I'm back and I'm ready to smash it up. I hate all that plyometric stuff in it (or as I call it 'jumping and shit'). Who wants to do jumping lunges over and over? NOT ME. But some good must come of all the jumping and shit surely?? It's tough going, but I have to love any class which gets my heart rate over 185 bpm. So all I have to do to round this week off is one more lower body workout, play ball on Friday and then I'm just going to shoot around on the weekend.

My Sunday comp is in recess for 2 weeks (we got kicked out of the finals :( ) and as much as I love ball, I'm SO GLAD to have a break on Sundays. The Sunday Comp ran for 20 weeks! That's insane!

Food/Nutrition

My aunty is visiting from Malaysia and she brought us sweet kueh (cake) and I am getting stuck in. My favourite is the buttery pineapple tart. I'm eating those bad boys for breakfast and dinner. There's only a few left though and no more fun food in the house...There's only a handful left and I know I should just stop eating them because pineapple tarts do not feature anywhere in PSFG but I love those little buttery suckers so much.

I have gotten my work food largely back on track. I've also upped my carbs because my workouts/basketball games were dying in the ass and I am feeling so much better. I just make sure to have some sorj/flat bread with my cabbage salad. Yes, I'm back on the cabbage! Mixing it with tomatoes, zucchinis, carrots, avocado, grated apple (sometimes) and a teaspoon of pesto and light sour cream at the moment with a squeeze of lemon juice, lots of pepper and some salt. WOW, pretty exciting hey?

It's a good thing that I'm upping my carbs...my sister went to order 4 potatoes (or so she thought) but then our fruit box arrived and there was no less than 4 KILOGRAMS of potatoes. That's like 21 potatoes!! A kilo of potatoes usually lasts us 2 weeks. I am having some mashed potato (minimal butter, some milk, salt + pepper) for a mid-arvo snack with some protein (generally chicken breast or kangaroo) and it makes me feel happy and good when I'm at the gym. I don't know how people with no carb/very low carb work out properly? Maybe it's a personal thing, but I just can't do anything and feel strong when I'm not getting my carbs.

For some reason, I can't bring myself to calorie king at the moment - I'm not eating badly, but just the tedium of logging food isn't working for me. I should try and get back into the habit - when I do, it's great to see if you get the right macronutrients. I am still weighing my food. I just can't be bothered logging it. EXCUSES. I hate excuses. What does excuses get you? UNINSPIRING RESULTS. BUT I just don't want to at the moment.

Motivation

As you all know, I am totally focussed on PSFG. But sometimes, it's cold, I'm tired and I just want to go home. I have been channelling my thoughts down 'WWD12D?' or in its entirety 'What Would D12 Do?'. D12 = Dwight Howard, Orlando Magic's built centre and my favourite current NBA player.



So when I'm waivering about lifting or going to work out, I just think WWD12D? And we know what the answer is - keep lifting and don't make any excuses like GOING TO THE PUB. And pray. He's pretty religious. Fun fact: D12 used to get depressed when he was in high school that he was so skinny. He spoke to God and God said to him 'If you put your trust in me, I will take care of the rest'. D12 kept praying. God kept up his end of the bargain, don't you think?

Fun fact: I'm wearing my Dwight singlet right now...inspiration for the rest of the week!
nadz0r: (Default)
I have decided to leave Air Alert/Vertical Leap program til the basketball off-season. I can't fit it in with everything that I want to do. I'm playing basketball 3 times a week and I'm enjoying shooting around casually too much. I don't want to grind through my workouts, so I'm going to scrap it. To be honest, my time/effort will be better spent working on my shot/dribbling, so I will do that.

My goals/affirmations are going average - probably about a B-. Here's why (omitting Vertical Leap):
  • One Hundred Pushups Program - this is going well actually, it's bloody hard work though. I've just finished Week 2 of it (this is about 81 push ups in a work out) and I can do about 30 on my toes non-stop. It might actually be more when I'm rested/not sore - but I was pretty much busted towards the end of the week. Onto week 3!!!
  • 3 hours of cardio a week, minimum - this was easily smashed this week. As I always say, it's easy when you find something you love. I smashed out about 5 hours this week, but about 2 hours of that was just casual hoop shooting, so it wasn't too intense.
  • Do weights 4 times a week, x2 upper body and x2 lower body work outs - Oh boy, this was a bit of a struggle to fit in. I always drag the chain on lower body workouts because I just have so much more fun lifting weights and I have the bright lure of GUNZ to keep me going. I know, I know, I need to do leg work to help with guns. But that's not the point!!! I am loving dead lifts and calf raises at the moment. I am still hating lunges. I really want to master my form on the squat, I keep trying to think about it a lot - but I think I'm doing it wrong. There is a gym trainer (not a personal one) who power lifts (I see him on the weekend with his chains, blocks and foam). I am going to hit him up for some advice next week.

    I just find it so hard to fit in my lower leg work outs. I had to end of backing up on Wednesday night (ie. basketball Wednesday evening and then went to the gym to do weights) and on Sunday, I shot around at a local court with a team mate, went to the gym to do my lower leg work out and then a game at 10pm. Yes, I rested in between. I hate doing leg weights on game day, but I had to fit it in before end of the week!! I was just so tired on Saturday that I took it easy and didn't do any weights.
  • Commit to eating 5 small meals a day - I started the week off well but spiralled into a mess by the end of the week. It was my mate's birthday on Friday, and we went out and had drinks (with a fried chicken chaser), had a pub lunch on Saturday and then out to dinner for the same mate for his birthday on Sunday. I haven't been home enough to think of the food I need to prep. I'm getting there. Oh, but did I really need to have like 10+ drinks on Friday night?!?! My food effort this week was probably about a 5 out of 10.
  • Commit to taking my supplements religiously - I went average with this one...I took my protein shake and glutamine/creatine pretty much exactly when I should have. As for my fish oil supplements, that was a total fail (um, 3 capsules this week). And I took zero multi-vitamins. Oh, and as for the gluggy calcium caseinate powder - I can't find the stuff anywhere in the house?? Where could it be? It has NO OTHER use than to be in the kitchen!!
  • Sleep more - TOTAL AND UTTER FAIL. I THINK there was maybe one night when I got to bed just before midnight. WHY DO I DO THIS TO MYSELF? I am seriously thinking of seeing a hypnotherapist about this - has anyone tried one?!


So overall, I am doing all the activity right, but not getting the food/recovery right. I need to get my diet/supplements right - otherwise there's no point working so hard about it all. I have had a total fail today on the diet front too, because I gave blood today and I was just like a deflated balloon after that. I was just so flat and was craving sugar hard. I had a chocolate milkshake, choc chip cookies, mars bar and doritos after my donation and then went on to have a caramel toffee chaser at the office. For those that no me, I NEVER EVER eat candy at work. So at least there's a pretty logical reason for it - I gave away 600mL of blood and my body wanted a bit of sugar.

BUT THERE ARE NO MORE EXCUSES TOMORROW FOR EATING LIKE THAT. Well, unless I decide to give away another 600 mL of blood :)

I read this girl's blog (Fit Lizzio) and she wrote a great post about stuff that she loves about her lifestyle. It really inspired me - so here is the list of things that I LOVE about my lifestyle/choices that I make:

  • I love it when I set up a solid screen on the boys at basketball, and I can take most of the impact without moving. My head swells with pride when the boys on my team ask how much I squat cause I'm so solid on my screens. Oh, and I don't squat a lot at all :(.
  • I love it when we've just played a fast paced game of ball, bull doze the other team, secure the win and I'm breathing so hard at the end I think I'm going to pass out.
  • I love doing weights at the gym, pushing myself on how heavy I can lift and getting my form right. I take secret pleasure in watching girls doing weights all wrong.
  • I love doing more pushups every session, more than the one before. I love being one of the few girls at the gym who bothers doing them on my toes.
  • I love when I do get my food right (both in amount and timing) and I am never hungry, eat the right proportions of macronutrients and train with heaps of energy.
  • I love it when I see a vague hint of a future vision of PSFG. Come on guns, I am ready for you!!!!
  • I love having a nutritious, tasty meal after a killer session.
  • I love knowing that I am better this week, than I was last week.
  • I love hearing about other people who are taking charge of their fitness and are just going for it


How are all you guys going? Tell me about it!!
nadz0r: (Default)
Since coming back from holidays, I'm trying to get my head around changing up my exercise program and cracking back down on the diet. I was pretty happy with how things were going before holidays except for the last month when I was sick, tired and just really depressed about everything (you know, the three deaths and all of people I knew, kinda made it hard for me to drag myself to the gym all the time). Never mind - it is a new month, new 3 month bachelorette stint (J went back to the Solomons on Thursday morning) and most importantly, I've got a new desire and sense of commitment to fitness and health.

So, to reaffirm my next 3 months - these are my new goals/affirmations:

  • Complete the One Hundred Pushups program - once I get this under my belt, I am going to go and smash out 100 push ups, non-stop in front of my former trainer who told me that he would struggle to do 100. Whatev, bitch - I'm better off without you. I'm currently only half way through the second week and it's pretty tough. You pretty much do 4 sets of varying different reps with a 60 - 90 second break inbetween. It does mean that already on Week 2, Day 2 the total reps is already over 70. I challenge all the girls out there to man up, get off your knees and start doing proper push ups!!!! If you're doing Pump/Combat, try and do at least one set on your toes.
  • Improve my vertical leap - I'm going to start doing Air Alert next week, which promises to increase your vertical leap 8 - 14 inches. I am NOT looking forward to it, because it's a plyometric workout (plyometric = "jumping and shit", well that's what I call it) and I HATE plyometrics. It pretty much requires jumping/stepping/lunging every second day for 15 weeks in total. I can touch the bottom of the net at the moment and not to say that it will happen, but if I could touch the rim this would make me so unbelievably happy. J reckons that I'll be able to dunk (UM, OK) because he says I have a core of steel that I don't even know about when I set my mind to something Let's see and let the jumping and shit begin.
  • 3 hours of cardio a week, minimum. This shouldn't be too hard actually considering I'm now playing on 3 basketball teams a week (two mixed teams via work and one girls team on the weekend), usually playing 1 'pick up'/informal outside basketball session a week and the Air Alert commitment. Add a couple of Cardio Coach sessions and Body Attack, and I will be laughing!
  • Do weights 4 times a week, x2 upper body and x2 lower body work outs - I was messing around with x2 sets of 20 reps and I largely do x3 sets of 8 - 12 reps. But I've found a program I'm going to try...where you do x3 sets of 8 - 12 reps for the first month, x3 sets of 6 - 8 reps for the second month and x3 sets of 4 - 6 reps for the third month. I'm going to cry like a baby!! But I'm also interested in seeing how heavy I can go without busting my form.
  • Commit to eating 5 small meals a day - with each meal containing the right base macronutrients (ie. carbs, protein, fats). I'm not going to go totally clean and I'm still going to drink / eat out (unfortunately, that's where our society really socialises isn't it). But, it's not going to be like Bali...ie 4 cocktails with every meal, with a pannacotta chaser. This isn't too bad actually, because it's pretty much what I've been doing over the last few months. But boy or boy, does it take a lot of time to prepare all that food for work.
  • Commit to taking my supplements religiously. I started trialling glutamine and creatine, but it didn't work out that well because I stopped training regularly (due to all the stuff going on) and you are meant to take the stuff for 30 days continuously to see if it has any effect. I need to start taking my fish oil supplements every day. I need to take my multi-vitamins. I need to take my protein shakes after training and need to commit to the heinous night time calcium caseinate shake. On top of that, I have to prep all my food. My life is pretty fkn exciting.
  • SLEEP MORE. I will fail at this. I know I will. Especially cause I end up watching Ultimate Fighter 8 at 12am (and it finishes at 1am) almost every night. I really need to sleep more. I am desperately sleep deprived but I can't stop staying up. FAIL FAIL FAIL.


I'm actually struggling a bit with figuring out how to fit in all the push ups, weights, cardio, basketball + plyometrics and letting myself have adequate rest. I've recently joined a third basketball team for Wednesday nights and I think it won't be too taxing as it's only 2 x 15 min halve and we have 4 girls playing (x2 on court at any one time) So I will get 3 mins or playing time probably (ok, exaggeration - but I hate playing with anymore than 3 girls for a mixed team). I am, no joke, going to have to open up excel and draw up a spreadsheet to figure this out. I don't want to overtrain because it will just mean that I will blow up mentally and/or physically. Yeah, and work is full on too at the moment. I think I might even have to (GASP) do before work work-outs, which never usually work for me because I like sleeping in too much (oh, and I go to sleep at 1am cause I'm watching UFC...)

Coming back from holidays, I always maintain the best thing to do is just hit the gym hard ASAP. No easing back into it, just shock your body and let it realise that the fun times are over. The holiday wash up hasn't been too bad - I've lost a little muscle, I feel a bit thicker around the side chubbas and my cardio fitness is gone. But it's not been an out and out weigh gain, no gunz scenario. I must confess that eating 'healthy' is much harder once you have been on an out and out splurge for 2 weeks. I miss drinking cocktails. I miss French cheese. I miss croissants for breakfast. I miss dessert with meals. But, I am just settling back into my normal routine.

The cabbage shredding has begun and yesterday was my first red cabbage salad in weeks! I love it - as a fibrous cruciferous vegetable, it has more fibre and bite to it than lettuce and makes me feel full for longer. I usually grate up 300g of cabbage, mix it with whatever veg I have on hand (tomato, avo, carrot, zucchini), some roasted turkey breast and mix it with lemon juice (to break it down a bit), olive oil, salt, pepper and sesame dressing and split it into 2 portions for work. I added a shredded Granny Smith yesterday on [livejournal.com profile] spookylolly's suggestion and the sweet tart apple just gave it another dimension. LOVE IT.

I've also got a new favourite snack - I freeze peeled bananas and then I blend one up with a teaspoon of peanut butter and it's like ice-cream. It sounds crazy, but the banana goes creamy, rather than icey - and if you use ripe bananas, it's sweet. If you don't like bananas, this will be a dessert fail for you. But if you do like bananas and miss having ice-cream, I'd recommend giving this a go.

Anyway, it's 4pm and I was hoping Juanzo would be online (but he wasn't). Should look at dragging myself to the gym!

Profile

nadz0r: (Default)
nadz0r

March 2011

S M T W T F S
   12345
6789101112
13141516171819
20212223 242526
2728293031  

Syndicate

RSS Atom

Most Popular Tags

Style Credit

Expand Cut Tags

No cut tags
Page generated Jul. 25th, 2017 04:48 am
Powered by Dreamwidth Studios