31 July

Exercise
AM: 3x10 situps/hindu pushups/hindu squats. 20 boot-strappers
PM:

Food
Meal 1 (0800) : Porridge, green tea, 2 glasses water
Meal 2 (1000) : Dahl, glass of milk
Meal 3 (1230) : Omlette, 1 slice toast and avocado, 1-2 cups water
Meal 4 (1400) : Shake
Meal 5 (1700) : Lentil loaf and mashed veggies. 1 glass water
Meal 6 (1930) : Natural yoghurt + 1tsp stawberry jam
Meal 7 (2200) : 2 crumpets w/ vegemite

Went to bed an hour late last night - not happy with that. Will get back on track tonight. Has a nap from 10:30-11:30am to try and catch up on a bit of sleep.

Water intake is another thing I need to work on, so until I'm back in the habit of drinking lots of it, I'm going to list approx quantities.

30 July

Rememberd to take measurements this morning (should have done it a few days ago):
Weight: 77.1kg
BF: 19.6%

20% BF is the worst it's been since I got the calipers. When I started this blog, it was 14%, and I was unhappy then!

Exercise
AM: 3x10 situps/hindu pushups/hindu squats. 20 boot-strappers
PM:

Food:
Meal 1 (0800) : Porridge
Meal 2 (1000) : Dahl and rice
Meal 3 (1230) : 2 tortillas with avocado, cottage cheese, mushroom, spinash, mustard
Meal 4 (1400) : Shake
Meal 5 (1700) : Scrambled eggs, baked beans, 2 slices of toast
Meal 6 (1930) : Natural yoghurt + 1tsp stawberry jam
Meal 7 (2200) : 2 crumpets w/ vegemite

Quite sore this morning once I started exercising, particularly in my shoulders with hindu pushups. Felt like quitting half way through the first set, but stuck with it. The aim will be to add a set each week, and end with bootstrappers to failure.

Got to bed on time last night, and had a good 8 hours sleep.

Happy with how things are progressing so far.

29 July

Exercise
AM: 3x10 situps, hindu pushups, hindu squats. 20 boot-strappers.
PM: None

Food
Meal 1 (0800) : Porridge
Meal 2 (1000) : Dahl and rice
Meal 3 (1230) : Omlette, toast and avocado
Meal 4 (1430) : Shake
Meal 5 (1700) : Lentil loaf and mashed veggies
Meal 6 (1930) : Vegemite and cottage cheese tortilla
Meal 7 (2200) : Vegemite and cottage cheese tortilla

Good day today. Didn't stray from my food plan, and did some bodyweight exercises in the morning. Felt good to get the blood flowing again :)

Next task, other than increasing exercise and sticking to the food plan, is to work on my sleep. I've been pretty terrible lately - in bed between midnight and 2, up at 7. On days at home I sometimes get an extra hour or so between 10am and 12.

So, the task: get at least 8 hours sleep a night. Seeing as 7 is the latest I can get up, that means the absolute latest I can be in bed is 11pm. Sounds easy enough :)

28 July

Exercise
AM: None
PM: None

Food
Meal 1 (0800) : 3/4 cup (dry measure) porridge, handful of sultanas, scoop of whey
Meal 2 (1000) : Dahl and rice
Meal 3 (1230) : Lentil loaf and broccoli
Meal 4 (1430) : Shake
Meal 5 (1700) : Lentil loaf and mashed veggies
Meal 6 (1930) : 4 muesli bars (at the footy, better than chip and beer)
Meal 7 (2200) : Cheese and vegemite muffins.

Pretty well back on track today. Muesli bars were 'needed' because I haven't had the chance to get together any decent snack/portable food yet. Muffins weren't the ideal choice for a pre-game warm up .

27 July

Exercise
AM: None
PM: None

Food
Meal 1 (0800) : 3/4 cup (dry measure) porridge, handful of sultanas, scoop of when
Meal 2 (1000) : Lentil loaf + broccoli
Meal 3 (1230) : Vege pizza, 1 beer (my farewell lunch)
Meal 4 (1500) : Handful of malteesers (arg!)
Meal 5 (1900) : Baked chip sandwiches


Hmm, OK, not so good today.

12 months later...

Hmm, it's been a while, 12 months in fact, since I last posted.

In that time a few things happened - I started working insane hours (on call 24/7, 80+ hours/week), my Dad died and my Mum got diagnosed with cancer. So, a busy, not so happy time.

For a lot of it I kept up some form of training - reverted to a simple spreadsheet to track my activity. For the last few months though, I've pretty well not exercised at all and my eating has gotten petty bad.

Work has finally settled down, and I'm about to go on leave before moving back to Canberra. Seems like as good a time as any to sort myself out. So, it's back on the horse, starting today.

The plan is to get my nutrition sorted over the next couple of weeks, and bring in mostly unstructured exercise to reacclimatise myself to training. We move back to Canberra at the end of this month, so there's not much point starting on a real routine until we get back.

Exercise
AM: None
PM: None

Food
Meal 1 (0830) : 3/4 cup (dry measure) porridge, handful of sultanas, scoop of when, green tea
Meal 2 (1000) : glass of milk
Meal 3 (1230) : 2 tortillas with cheese, avocado, mushrooms, tahini, baby spinach, mustard
Meal 4 (1430) : Shake (banana, ice, water, whey, 1/4 cup (dry measure) porridge)
Meal 5 (1700) : 2 soy sausages, mashed veggies (potato, sweet potato, broccoli, peas)
Meal 6 (1930) : lentil loaf, broccoli
Meal 7 (2200) : Dahl and rice small serve

And just to show how bad things have gotten:


Yikes! I have no muscle tone, a huge gut, no ass and stick legs!

I'm relatively happy with today's food. Meal 2 needs a bit of work obviously, but considering there was no prep and hardly anything in the house I think it went well.