29 September + Stats

Exercise
1000m swim (500m freestyle, 500m backstroke)

First exercise I've done all week, and I'm very happy with it. Hardly rested at each end - got it done in about 35 minutes - 10-15min quicker than last time.

Food
Meal 1 (0800) : Porridge
Meal 2 (1100) : cous cous, pea and feta salad
Meal 3 (1200) : 2 soy meat, cream cheese and mushroom on rye
Meal 4 (1500) : 3 muesli bars
Meal 5 (1700) : Lentil pattie, steamed veggies, vege and pasta soup
Meal 6 (1930) : Strawberry milk, wafer biscuits
Meal 7 (2200) : Cheese

Stats
Weight: 73.1kg (base -4.0,last -3)
BF%: 18.1 (base -1.5, last +1.7)

BF increase combined with weight loss pretty well means the last month's muscle growth has been disapeared. Luckily the fitness component seems to have stuck around.

Grr, Arrg

Been a few days since the last update, and with good reason. Since Sunday I've had a bastard of gastro bug.

On Sunday I had a 4 hour drive, which took me almost double that thanks to vomit stops every 15 minutes. Couldn't even hold down water. By the last hour my tounge was swolen, vision was blurred and I was getting quite disoriented. Really shouldn't have been on the road, but I didn't have much choice because the later it got the worse I got, and I didn't wanted to be stuck on the side of the road all night.

Just as I got home the diarrhea kicked in to complement the vomitting.

On Monday I weighed myself... 71.8kg. That's a loss of 4.3kg in a day... scary stuff. By Monday arvo I was keeping down liquids and the vomiting had stopped. By Tuesday I could keep some very basic foods, and had put back on 400g.

Wednesday (today) was fairly good, some more interesting food, and the diarrhea finally cleared up. My stomach is mostly feeling settled, but other than that I'm weak, exhausted and flabby! There's no doubt that that 4kgs was mostly muscle and water, though I haven't been game to do a BF test yet.

Hopefully I'll be back at work tomorrow, my wife and son are looking like they're mostly over it too so don't need me to stay home and help out. I'll take the rest of the week off exercise and try to gradually build back up to a decent diet. To date it's mostly consisted of water, lemonade and icy poles.

22 September + Stats

Exercise
1000m swim (500m freestyle, 500m backstroke)

Very happy with that - it's the furthest I've ever swam.

Food
Meal 1 (0800) : Porridge
Meal 2 (0900) : muelsi bar, pepsi
Meal 3 (1200) : 2 cs
Meal 4 (1500) : Brekkie to Go Boost Juice
Meal 5 (1700) : Vege sausage, steamed veggines
Meal 6 (1930) : 2 toasted cheese, tvp and pineapple on rye sandwiches
Meal 7 (2200) :

Stats
Weight: 76.1kg (base -1.0,last +0.3)
BF%: 16.4 (base -3.2, last -0.0)

21 September

Exercise
Jog to park 1 from work (5min)
3x7
* reverse pushup
* leg raise
* incline pushup
* tricep press
* pullups (2,2,1)
3x11
* situps
* hindu squats
* bootstrappers
Jog to work (1min jog, walk the rest)

Food
Meal 1 (0800) : Porridge
Meal 2 (1100) : Vegmite crumpets
Meal 3 (1400) : chocolate milshake
Meal 4 (1600) : vegemite crumpets
Meal 5 (1700) : vege sausage, steamed veggies
Meal 6 (1930) : 2 toasted cheese, tvp and pineapple on rye sandwiches
Meal 7 (2200) : mixed seed and almonds

Forgot to write up yesterday's - no exercise and food was OK.

19 September

Exercise
Jog to park 1 from work (5min)
3x7
* reverse pushup
* leg raise
* incline pushup
* tricep press
* pullups (2,2,1)
3x11
* situps
* hindu squats
* bootstrappers
Jog to work (1min jog, walk the rest)

Food
Meal 1 (0800) : Porridge
Meal 2 (1100) : Lentil loaf, Pepsi Max
Meal 3 (1400) : Yoghurt
Meal 4 (1600) : Lentil loaf
Meal 5 (1700) : vege pattie, steamed veggies
Meal 6 (1930) : vegemite crumpets
Meal 7 (2200) : cheese

Bit more back on track today. Exercise was good, but more exhausting than usual. Body seems to have held up OK, although my right shin isn't particularly hapy.

19 September

Just losing it lately. Not remembering, or caring to much, about keeping this updated. Only realised yesterday that I forgot to take measurements on Saturday!

Today was a work conference. Food was something like:
Porridge
Coffee
Coffee, 2 spinache and cheese pasties
Spinache and cheese canelloni, 2 peices of cake
light beer
vege hotdogs, steamed veggies, pasta

No exercie - RDO.

Like I said, I'm just losing it. Up late, always distracted, no focus on anything. Feel like a zombie.

16 September

Exercise
I've pulled up pretty sore today. Not only is my left foot sore from yesterday, the shin splints in my right leg seem to be coming back. As a result, I'm taking the day off to try and give myself a bit of a break.

I think its time I got some professional help with my shin splints. They keep coming back, and it always destroys my routine.

Food
Meal 1 (0800) : Porridge
Meal 2 (1100) : Shake, coffee

Hmm, forgot to fill this in yesterday, and now I can't remember!

15 September

Exercise
None to speak off, but I spend the day rearranging the garage. Fair bit of lifting, nothing too strenuous. Downside is I hurt my left foot, not sure how, but it's tender if I put too much pressure on it.

Food
Meal 1 (0800) : Porridge
Meal 2 (1000) : Cottage cheese, soy meat and avocado on rye, Pepsi Max
Meal 3 (1200) : 3 muesli bars
Meal 4 (1500) : Vegemite crumpets, Pepsi Max
Meal 5 (1700) : Soy patties, steamed veggies, yoghurt and fruit
Meal 6 (1930) : vegemite and cheese crumpets
Meal 7 (2200) : V small chocoloate, 1.5 light beers

14 September

Exercise
Jog to park 1 from work (5min)
3x7
* reverse pushup
* leg raise
* incline pushup
* tricep press
* pullups (2,2,1)
3x11
* situps
* hindu squats
* bootstrappers
Jog to work (3min jog, walk the rest)

Food
Meal 1 (0800) : Porridge
Meal 2 (1000) : Lentil loaf, Pepsi Max
Meal 3 (1200) : steamed veggies
Meal 4 (1500) : yoghurt
Meal 5 (1700) : lentil loaf, steamed veggies
Meal 6 (1930) : vegemite crumpets
Meal 7 (2200) : cheese

13 September

No exercise - work lunch. Postponed until tomorrow.

Food
Meal 1 (0800) : Porridge.
Meal 2 (1000) : Pasta w/ TVP, Pepsi Max
Meal 3 (1300) : Indian - palak paneer, rice, naan. 5ish glasses wing
Meal 4 (1500) : Cholcolate milkshake
Meal 5 (2000) : Cholcolate

Wow... that's fucking terrible.

12 September

Exercise
Jog to park 1 from work (5min)
3x7
* reverse pushup
* leg raise
* incline pushup
* tricep press
* pullups (2,2,1)
3x11
* situps
* hindu squats
* bootstrappers
Jog to work (3min jog, walk the rest)

Timed the runs today. Pushed hard to run a fair bit longer on the way back to work. Also managed a second pullup in the second set. Quite happy.

Food
Meal 1 (0800) : Porridge.
Meal 2 (1000) : Pasta w/ TVP, Pepsi Max
Meal 3 (1200) : Lentil Loaf
Meal 4 (1500) : yoghurt w/strawberry jam
Meal 5 (1700) : Pasta, steamed veggies
Meal 6 (1930) : vegemite crumpets
Meal 7 (2200) : Chocolate, milk and baileys

From next week 10% meals will be back. Need to clean up my diet significantly. The basics are right, just too many deviations.

11 September

Exercise
None - rest day

Food
Meal 1 (0800) : Porridge.
Meal 2 (1000) : Lentil loaf, Pepsi Max
Meal 3 (1200) : Pasta w/ TVP
Meal 4 (1500) : Lentil loaf
Meal 5 (1700) : Lentil loaf, Pasta w/ TVP
Meal 6 (1930) : chocolate
Meal 7 (2200) : yoghurt w/strawberry jam

10 September

Exercise
Jog to park 1 from work (~6min)
3x7
* reverse pushup
* leg raise
* incline pushup
* tricep press
* pullups (2,1,1)
3x11
* situps
* hindu squats
* bootstrappers
Jog to work (~2min jog, walk the rest)

Food
Meal 1 (0800) : Porridge.
Meal 2 (1000) : Pasta w/ TVP, Pepsi Max
Meal 3 (1200) : Mashed veggies, Pepsi Max
Meal 4 (1500) : Cous couse, vegies and tvp
Meal 5 (1700) : Pasta, TVP, steamed broccoli and mushroom
Meal 6 (1930) : vegemite crumpets
Meal 7 (2200) : Chocolate, yoghurt w/strawberry jam

Happy with exercise (was buggered!), not so happy with food. Very little sleep last night (watching F1) so the extra pepsi was needed.

9 September

Exercise
Jog to park 1 from home (2.5min)
3x7
* reverse pushup
* leg raise
* incline pushup
* tricep pres
* pullups (2,1,1)
Jog to park 2 (2min)
3x11
* situps
* hindu squats
* bootstrappers
Jog home (~1min jog, walk the rest)

Increased reps on everything today, feels great. I have a watch now, so run times are no longer estimated (but they are rounded).

Food
Meal 1 (0800) : Porridge.
Meal 2 (1000) : Rye sandwich w/soy meat, avocado, cottage cheese, tomato
Meal 3 (1200) : Pepsi Max (pre-workout)
Meal 4 (1430) : 3 Muesli bars, Vegemite and cheese sandwich
Meal 5 (1700) : Cous couse, vegies and tvp. broccoli, mushroom. Yoghurt and fruit
Meal 6 (1930) : vegemite crumpets
Meal 7 (2200) : muesli bar, milk

8 September + Stats

Stats
Weight: 75.8kg (base -1.3,last +0.7)
BF%: 16.4 (base -3.2, last -0.6)

As expected weight is back up with the resumption of resistance training. BF is down a touch. Had a hell of a time getting a consistent BF reading for some reason.

Exercise
None. Was due for a run was was raining so I wimped out.

Food
Meal 1 (0800) : Porridge.
Meal 2 (1000) : Coffee, Mars Bar (!)
Meal 3 (1300) : Small Boost
Meal 4 (1430) : Rye sandwich - soy meat and salad
Meal 5 (1700) : Cous Cous, mashed veggies and TVP. Broccoli
Meal 6 (1930) : Vegemite crumpets. Couple of peices of chocolate

Bit all over the place today. Not sure what happened.

7 September

Exercise
None - break day.

Food
Meal 1 (0800) : Porridge.
Meal 2 (1000) : Work morning tea - fruit, couple of chocolate biscuits
Meal 3 (1300) : Work lunch - pad thai, 3 glasses wine
Meal 4 (1530) : Yoghurt w/ banana
Meal 5 (1700) : Maccaroni and cheese, mashed veggies, 2 soy sausages
Meal 6 (1930) : Chocolate thickshake, handful of chips

Not the best day food wise.

6 September

Exercise
Jog to park 1 from work (~6min)
3x
* pullups(1,1,1)
* reverse pushup ( 6,6,6)
* leg raise (6,6,6)
* incline pushup (6,6,6)
* tricep pres (6,6,6)
3x10
* situps
* hindu squats
* bootstrappers
Jog back to work (~3min jog, walk the rest)

Food
Meal 1 (0800) : Porridge.
Meal 2 (1000) : Pasta, bolognaise sauce w/ soy meat
Meal 3 (1200) : Rye sandwich w/soy meat, avocado, cottage cheese, tomato
Meal 4 (1450) : Yoghurt w/ banana
Meal 5 (1700) : Maccaroni and cheese, broccoli, pumpkin
Meal 6 (1930) : Vegemite crumpets
Meal 7 (2200) : Cheese

Again, happy with today. Probably ate too much dinner, but I was starving.

Exercise is going well, really happy and feeling good.

5 September

Exercise
Jog to park 1 from work (~6min)
3x
* pullups(1,1,1)
* reverse pushup ( 6,6,6)
* leg raise (6,6,6)
* incline pushup (6,6,6)
* tricep pres (6,6,6)
3x10
* situps
* hindu squats
* bootstrappers
Jog back to work (~3min jog, walk the rest)

Food
Meal 1 (0800) : Porridge.
Meal 2 (1000) : Pasta, bolognaise sauce w/ soy meat
Meal 3 (1200) : Mashed veggies w/ TVP
Meal 4 (1450) : Yoghurt w/ banana
Meal 5 (1700) : Scrambled eggs with soy bacon, spinach. Broccoli
Meal 6 (2000) : Vegemite crumpets
Meal 7 (2200) : Milk and baileys.

Pretty happy with today. Must stop the baileys of a night though.

4 September

Exercise
No real exercise today. Woke up quite tight and sore, an didn't want to push things too hard. I think I'll aim for 2 days on/1 off, which will work in well when I go part time at work. So the plan is the full routine mon, tues, thurs and fri, and a plain run on sat or sun.

Food
Meal 1 (0730) : Porridge.
Meal 2 (1045) : Mashed veggies w/ TVP
Meal 3 (1230) : Mashed veggies w/ TVP. Sml chocolate
Meal 4 (1450) : Yoghurt w/ banana
Meal 5 (1710) : Pasta, bolognaise sauce w/ soy meat, mashed veggies
Meal 6 (2000) : Vegemite and cheese crumpets. Mug of warm milk w/ Baileys
Meal 7 (2200) : 2 slices cheese, mug of milk and Baileys

3 September

Exercise
Jog to park 1 from work (~6min)
3x
* pullups(1,1,1)
* reverse pushup ( 6,6,6)
* leg raise (6,6,6)
* incline pushup (6,6,6)
* tricep pres (6,6,6)

3x10
* situps
* hindu squats
* bootstrappers
Jog back to work (~2min jog, walk the rest)

I cut out the run to park2 and the pole climb because I was buggered after the longer run from work.

Very happy that I both made the time, and that it went well.

Food
Meal 1 (0800) : Porridge.
Meal 2 (1000) : Pasta, bolognaise sauce w/ soy meat
Meal 3 (1200) : Mashed veggies w/ TVP
Meal 4 (1450) : Yoghurt w/ banana
Meal 5 (1730) : Pasta, bolognaise sauce w/ soy meat, mashed veggies
Meal 6 (2000) : Vegemite crumpets
Meal 7 (2200) : 2 slices of cheese, mug of warm milk w/ Baileys

Food was decent again today. Cheese and Baileys probably wasn't ideal.

2 September

Exercise
Jog to park 1 (~3min)
3x

• pullups(2,1,1)
• reverse pushup ( 6,6,6)
• leg raise (6,6,6)
• incline pushup (6,6,6)
• tricep pres (6,6,6)

Jog to park 2 (~3min, needed ventolin)
3x pole climb (2.5m pole)
Jog to park 1 (2min jog, walk the rest)
3x10

• situps
• hindu squats
• bootstrappers

Jog home (~1min jog, walk the rest)

Very happy with today's exercise. I was very buggered afterwards, but that's the point! Impressed with my second sets at park1 - I wasn't planning on doing it, but jogging/walking back from park2 I realised I needed to add in some leg work. All up I guess it was about half an hour, from door to door.

I'm looking forward to doing this routine, and I'll mix it up whenever I feel a bit bored. I basically just bluffed my way through it today - I had a rough idea of what I wanted to do but hadn't thought about order etc and wasn't sure what equipment was available.

Hardest thing from here on in will be making time to do it. Today's sunday, so it was easy to fit it in before lunch. I'm back at work tomorrow, which means I need to choose between early morning (~6:30am, bloody cold), lunch time (most likely to be interrupted by work) or evening (~7:30pm, cold, dark).

Lunch time is probably my preferred - I used to do weights in my lunch break a few times a week and it was an awesome way to break up the day. Like I said though, it's often interrupted by work events. Plus I need to cater for the 1 day a week that I'll be looking after my son. Maybe I'll aim for lunchtime, and use mornings/evenings when that's not possible. Either way, I'll be doing this routine at least 5 days a week, aiming for 7.

Food
Meal 1 (0800) : Porridge.
Meal 2 (1000) : Soy meat, spinach, cottage cheese and tomato on rye sandwich
Meal 3 (1400) : Vegemite, cottage cheese and avocado on rye
Meal 4 (1700) : Pasta, bolognaise sauce w/ soy meat, mashed veggies
Meal 5 (2000) : Vegemite crumpets, handful of M&Ms
Meal 6 (2200) : 2 slices of cheese

1 September

Exercise
AM:
PM: 1hr walk with pram

Food
Meal 1 (0800) : Porridge.
Meal 2 (1000) : Soy sausage, spinach, cottage cheese and tomato on rye sandwich
Meal 3 (1300) : 2 muesli bars, can of pepsi max
Meal 4 (1430) : Cheese, spinach and tomato on rye. Pepsi max
Meal 5 (1700) : Pasta, bolognaise sauce with soy mince
Meal 6 (1930) : Yoghurt and banana
Meal 7 (2200) : Vegemite crumpets, glass of scotch. Handful of M&Ms.

Not great, but not terrible.

Checked out some parks on the walk today. For the time being I'll be doing 'playground workouts' until I get the garage sorted - looking forward to it actually. The parks will add something quite different.

Catchup, Stats and Pics

Hmm, so it's been a few weeks....

I've been flat out packing, cleaning, moving and unpacking. Joy, joy, joy. I've been up very late most nights, and diet and exercise have gone completely out the window.

We're settled into the new place now, so it's time to get back on track.

Stats
Weight: 75.1kg (base -2.0,last -2.8)
BF%: 17 (base -2.6,last -1.1)

I'm not exactly sure I believe the weight change, though it could be brought on by a loss of muscle mass (that's not really supported by the BF measurement though). I think the scales must be sensitive to their position on the floor or something (new house, new bathroom floor :))

Pics
Left pic is my 'base' at 26 July, right is from today.






Not a whole lot of improvement noticable to me, which isn't too surprising given the last couple of weeks.