That's no ordinary rabbit....

[Endor]

 

 

Goals:

- One Rabbit Stew coming right up!

Get more protein, try for 3 protein shakes a week in place of some other snacks. 

- Nibble yer bum!

Drop 5kg this challenge. If necessary track calories, prefer not to...

- Run away! Run away! 

Do a run or some weights related to running 3 times a week 

 

I have my first 10k on 15 Sept so the challenge dates line up well for prep but I have to make sure I actually do it......

[NeverThatBored]

Following!

[Strickland5]

What protein shake are you doing? We enjoy Huel (Human Fuel) a couple of times a week

[Endor]

9 hours ago, Strickland5 said:

What protein shake are you doing? We enjoy Huel (Human Fuel) a couple of times a week

I hadn't heard of Huel, just looked it up, must be good stuff a lot of people here in Australia want it but they don't ship here anymore because our customs kept holding up the shipments. 

 

I have to be super careful with protein powder I have a really bad reaction to Whey Concentrate, for example Optimum Gold gives me severe stomach cramps. I seem to be ok with Whey Protein Isolate (WPI) or plant based. These are the 2 I have used:

 

Evolve Super Natural

https://www.australiansportsnutrition.com.au/shop-by-category/best-protein-powder-online/super-natural-wpi.html

 

PranaOn Power Plant

https://www.australiansportsnutrition.com.au/shop-by-category/best-protein-powder-online/power-plant-protein.html

 

The Prana comes in some nice flavours, I like the Salted Caramel. It's a vegan one but I'm not vegan it just works for me. 

[Xena]

Goals look good! I went for a vegan protein powder (Sunwarrior blend) too (and am also not vegan). I found it weird that it was hard to find a protein powder without sweeteners. The ones that were marketed as not having sugar almost always had stevia. I blend it with fruit, so I really don't need to add sugar.

 

The Huel products look really cool though.

[Endor]

Big hangover after falling off the wagon for 2 days. Felt terrible physically and emotionally. I'm glad the challenge starts tomorrow and i have target's to focus on again.

7.5km walk today.
No alcohol.

Starting weigh in: 91.1kg
Navel 42"

For the last few weeks I've been looking for the myotape i bought a couple years ago. Have ransacked the house and couldn't find it, very weird. My wife got her sewing kit out this afternoon and goes to measure something....mystery solved!

Used MFP today. 200 calories in a white bread roll AND 19 grams of sugar...in a bread roll ffs. Won't be eating anymore of those for a while. It did taste good tho [emoji38]

Hitting the sack early tonight for a fresh start tomorrow.



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[Thom Stépan]

Following along mate. With my 10k on the 29th of September I dont have much more time than you.

We better keep our butts moving.

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[Endor]

Following along mate. With my 10k on the 29th of September I dont have much more time than you.

We better keep our butts moving.

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Is that one local to you or in the city?

How's your training going?

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[DarK_RaideR]

9 hours ago, Endor said:

Big hangover after falling off the wagon for 2 days.

Here to taunt you and kick your butt back in line when needed.

[Endor]

1 minute ago, DarK_RaideR said:

Here to taunt you and kick your butt back in line when needed.

Thanks DR. I woke up at 5am feeling like I got a great sleep and I'm smiling this morning so I'm back on the horse. 

[Endor]

I've been reading more about vitamin D, it seems to be a lot more important than I realised so I'm glad I've been supplementing. Recent research also suggesting it plays a part in weight loss. 

 

I'll start my run training today, looked at the training plan, it has strength exercises listed for today and they've even got free videos:

https://www.blackmores.com.au/energy/strength-training-for-runners

 

This is the workout for today:

https://www.blackmores.com.au/-/media/files/health-hub/energy-and-exercise/blackmores-strength-training-for-runners-legs-1.pdf?la=en&hash=D2DEAB2E6BB759EB01EF62228D95628163AECC85

 

 

 

[Xena]

11 hours ago, Endor said:

Big hangover after falling off the wagon for 2 days. Felt terrible physically and emotionally. I'm glad the challenge starts tomorrow and i have target's to focus on again.

 

I understand the physical part, but don't beat yourself up too much. New challenge, new start.

 

You've already got DR kicking your ass when needed, so I can play good cop :-)

 

2 hours ago, Endor said:

vitamin D

 

I supplement it too. I read that most Caucasians don't get/make enough. Don't know about weight loss, but seems like taking a reasonable amount is a good idea all around.

 

 

[Endor]

5 hours ago, Xena said:

I supplement it too.

How much do you take? I've gone fairly high I think with 2000IU of D3 a day. I'm taking 250g Magnesium powder as well. One or the other is having a positive effect on me for sure. 

[Endor]

Day 1 has been a good one so far:

- 6km walk

- running exercises done

- I used the bench from my power rack for the running exercises, when I was finished I though might as well do some bench and then I though well I might as well EMOM some Bent over rows too. 

Bench: warmup 5x 20/20/25/30/35kg  Sets: 5x5 at 40 kg

Bent over Dumbbell row: Sets: 5x5 at 17.5kg  

- And then I thought hey I've been lifting, good time for one of my Protein  shakes!

 

The single leg Glute Bridge run exercise was really really hard for me. It smashed my hamstrings not my glutes, maybe I was doing it wrong....

 

I just found this video where he's doing a similar exercise but it looks like it would be an easier technique for me. Next time I will try that instead I think.

 

 

[Endor]

Up at 6 with the sun, feeling pretty great

 

So good in fact that I decided to get my training run done early so I was out the door by 8. Cold morning but the rugby and AFL pitches I run round catch the morning sun. I was so happy running again in the sunshine that i had to stop and take a photo. That's really weird. 

 

It was a good run, only 3k but I enjoyed it and I've made a start. I'm also pleased with the leg compression thingies and I don't have shin pain which is a win. Hopefully it doesn't appear later on. I can also tell I have dropped about 4-5kg since I last ran, it felt easier. Good incentive to lose some more....

 

Little bit of DOMS from yesterday but not too bad, maybe I got away with that as well....this is already turning out to be a good day  

 

On a side note I have deleted Facebook from my phone and already feel much better for it. I'm also reading a paperback instead of anything digital and finding I turn the light off much sooner. Probably why I'm feeling good in the morning. 

 

 

 

 

[Xena]

19 hours ago, Endor said:

How much do you take? I've gone fairly high I think with 2000IU of D3 a day. I'm taking 250g Magnesium powder as well. One or the other is having a positive effect on me for sure. 

 

I take half of what the vitamin bottle tells me to take, figuring I get something from food/sun. I take Magnesium (240 mg) and Calcium (600 mg carbonate/citrate) with vitamin D3 (500 U) . The Vitamin D supplement I take is combined with the calcium and some of the magnesium. I may increase it to the full amount, especially since I forget some days. it's just a lot of big pills to swallow.

 

Based on a quick google search, what you are taking seems reasonable.

 

40 minutes ago, Endor said:

It was a good run, only 3k but I enjoyed it and I've made a start. I'm also pleased with the leg compression thingies and I don't have shin pain which is a win. Hopefully it doesn't appear later on. I can also tell I have dropped about 4-5kg since I last ran, it felt easier. Good incentive to lose some more....

 

Great to hear this, especially if your shins are doing better.

 

With the marching bridges, it might help to clench the glute? But your idea of substituting a similar exercise that works for you makes a lot of sense.

[Endor]

9 minutes ago, Xena said:

a lot of big pills to swallow

Do you know the under the tongue trick? I put pills under my tongue, start drinking water and let them out from under my tongue while I'm drinking, much easier. 

[Xena]

First time I heard that...will try it!!

[Endor]

This day just gets better......weather is amazing for winter (sunny, 22 degrees) so i did a 6km walk at lunchtime. 

[Sloth the Enduring]

I take but D too. The doctor said I was deficient because my melanin blocks the sun. I take 5000 IU. Apparently being low can be a cause of depression.

I chew my gummy calcium and just before I swallow I toss the other pills in. Everything goes down easily.

I’m haphazard about zinc, magnesium, and vit B.

[DarK_RaideR]

8 hours ago, Endor said:

On a side note I have deleted Facebook from my phone and already feel much better for it. I'm also reading a paperback instead of anything digital and finding I turn the light off much sooner. Probably why I'm feeling good in the morning. 

What are the odds... I'm already trying to replace my stupid scrolling time with some actual reading and a lot of me not being productive at work has to do with a new hyper-active Facebook group I recently joined. Sadly, deleting the app on my phone will only cure the first part of the issue, so I'm trying to master self-control instead.

 

Wonder if that dog of yours is joining you on your runs.

[Endor]

 

I take 5000 IU. Apparently being low can be a cause of depression.

Interesting on the amount, maybe I should take more they say it's pretty hard to overdose. Did you get a blood test to measure it?

 

 

[Endor]

14 minutes ago, DarK_RaideR said:

What are the odds...

As usual my Long Lost Greek Bro seems to be going through similar stuff to me. Good to have you around.

 

15 minutes ago, DarK_RaideR said:

deleting the app on my phone will only cure the first part of the issue

Maybe change your password so it uses some obscure key on your keyboard that you never use and then break that key. Or install something like this: https://freedom.to/blog/8-website-blockers-for-studying-productivity-focus/ which is scary for me, specifically I would be frightened to see this: stats reports to see where you’re spending most of your time online

 

[Endor]

20 minutes ago, DarK_RaideR said:

Wonder if that dog of yours is joining you on your runs.

I guess I haven't talked about my dog for a while. Sadly he has been pretty unwell  He's only 7 but over the last 6 months has some developed some hardcore osteo-arthritis, it has been really sad to see the little dynamo go to a hobbling sad sack virtually overnight. We take him to the vet now once a month for Chiro, acupuncture and an injection that stimulates the production of fluid around his joints. He hates going but it has made a big difference to his quality of life and some days he's back to normal. We don't walk him very far though now, maximum about 3k on a good day, most days 1 to 1.5 or around 20 mins.

 

The other day I had to carry him home about a km because he gave up from the pain. 15kg's on the little chunk, it was a  good workout for me! He's been really crook the last week too, on anti-biotics and pain killers at the moment. Thankfully we started his Pet Insurance when he was a puppy and they've paid out on everything (less the excess). 

 

Even though he's been sick he's still a little legend and he tries his best all the time.

[Endor]

Here he is trying to get at some roast chook on the bench last week!

 

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