Ravnos' Nutrition and Fitness Log

[ravnos]

Sept. 17, 2013

 

Exercise:

Rest day, but a good one. Woke up with a stiff knee, but worked it out earlier in the day and left the bandage off all day. Much, much better now. Bends nicely and isn't bugging me at all except when I accidentally hit it...

 

Went for a 1.9 mile walk (wasn't paying attention or would have stretched it to an even 2) earlier.

 

Total Approx. Calorie Burn: 2694

 

Food:

Breakfast:

Coffee with protein powder, grass-fed butter and coconut milk in it.

 

Lunch:

Chicken breast, some roasted garlic and fresh broccoli.

 

Dinner:

Pork chop and roast asparagus.

 

Water:

Getting really dehydrated now that it's getting colder.

 

Total Approx. Calorie Intake: 1581

[ravnos]

Sept. 18, 2013

 

Exercise:

Felt great today! Went to the gym, and didn't run again, but I was able to do body weight squats and full everything else. Quite happy about my recovery time. Not going to push it for Friday, still not going to run and going to stick with the body weight squats until next week.

 

I'm also thinking about making a doctor's appointment, or more accurately, finding a doctor to go to. I haven't been to one in 6 years, other than for eye checkups.

 

Started mixing Chia seeds in with my protein shake on workout days. I'm a fan. They add an interesting flavor and I feel slightly more energetic afterward.

 

Total Approx. Calorie Burn: 3357

 

Food:

Breakfast:

Protein shake w/ chia seeds. 1 egg and a pork chop, 3 servings of dried tropical fruit.

 

Lunch:

I ate a ton for breakfast today so I skipped lunch.

 

Dinner:

salmon filet with some fresh vegetables and cottage cheese.

1 chocolate nugget w/almonds

 

Water:

Good.

 

Total Approx. Calorie Intake: 1817

[ravnos]

Sept. 19, 2013

 

Exercise:

Went for a walk today. We've been taking a route to get to the same general area then walking back on non-workout days. It's fun, and we're seeing a bit more of the neighborhood we've lived in for nearly 2 years now that we didn't know existed!

 

Total Approx. Calorie Burn: 2694

 

Food:

Breakfast:

Coffee concoction.

 

Lunch:

Bacon-wrapped chicken breast, some green beans, tomatoes and a carrot

 

Dinner:

2 sausages and some steamed peas with butter on them.

I made a peanut butter and berry smoothie for desert.

 

Water:

Good.

 

Total Approx. Calorie Intake: 1912

[ravnos]

Sept. 20, 2013

 

Exercise:

Update for yesterday...

Workout went great, did a lot of walking, body weight squats and my normal routine. I'll probably go back to full barbell squats on Monday, but not sure about running yet. We'll see.

I also started Zombies, Run! (as walking) and did Missions 1 and 2 in an hour, with almost 4 miles walked.

 

Total Approx. Calorie Burn: 3030

 

Food:

Breakfast:

Protein shake:

1 tbsp Navitas Naturals Chia Seeds - Aztec Superfood

1.5 cups So Delicious Coconut Milk, Unsweetened

2 Scoops, Eas Myoplex - 100% Whey Protein Powder - Chocolate

 

Half a Large Honeycrisp Apple

4 slices, Uncured Bacon

2 Large Eggs, Fried

 

Lunch:

1/2 a large Avocado

1 can Sardines (skin and bones in) in EVOO

 

Dinner:

1/2lb burger with provolone, bacon, avocado, tomato and lettuce, no bun

1 dill pickle spear

small serving of sweet potato fries

1/2 tbsp Hain Safflower mayo.

 

Water:

Good.

 

Total Approx. Calorie Intake: 1934

[ravnos]

Sept. 21, 2013

 

Exercise:

Total rest day. I literally sat around playing games, reading and watched a movie ("Parker," which was great... except for Jennifer Lopez). Didn't even go for a walk, which I wanted to but girlfriend didn't, so... yeah. Sunday = lots of walking though.

 

Total Approx. Calorie Burn: 2694

 

Food:

Breakfast:

Chobani - Greek Yogurt 2% Apricot, 6 oz

 

Lunch:

Salmon (4oz)

1/4 cup cashews

1/4 dried cranberries

 

Dinner:

Chicken stuffed with bacon (8 oz chicken breast, 3 strips of bacon)

1/2 cup of kale

 

Snack:

Protein shake with almond butter and chocolate mixed in.

 

Water:

Good.

 

Total Approx. Calorie Intake: 1532

Protein: 143g

Fat: 68g

Carbs: 91g

 

Going to start tracking my major macros as well.

[ravnos]

Sorry for the lack of updates over the last two days. I was crazy busy. So here are the updates for the 22nd and 23rd, with today's to follow later.

 

Also, my copy of "It Starts With Food" came in, so started reading that. Woot!

 

Sept. 22, 2013

 

Exercise:

Ahh Sunday. We did about 90 minutes of walking between going to my girlfriend's hair appointment, window shopping and walking around after dinner. Was a nice day overall.

 

Total Approx. Calorie Burn: 2681

 

Food:

Breakfast:

Coffee stuff

 

Lunch:

N/A

 

Dinner:

We went out to dinner, and I pseudo-cheated, but not much.

Jambalaya with duck confit, sausage, and shrimp, with greens and Brussels sprouts.

I had a bite of my girlfriend's chocolate pudding afterward, and we had a couple drinks. (I had a whiskey-based martini and a gluten-free beer, plus a little scotch).

 

Water:

Good.

 

Total Approx. Calorie Intake: 1495

 

Sept. 23, 2013

 

Exercise:

Update for yesterday...

Went to the gym. I ran, it was great. Didn't do weighted squats though, decided to stick with body weight for one more day - mostly because someone was using the squat rack when I wanted to.

I also upped my weight on deadlift, OHP and bench rows. Woo!

 

Deadlift is now 135 (3x10), OHP is 35 (3x10) and Dumbbell Bench Row is 35 (3x10).

I plan on doing my previous squat weight on Wednesday, and if that goes fine upping it on Friday (to 65).

 

Total Approx. Calorie Burn: 2694? (I have no idea how Fitbit measures this stuff...)

 

Food:

Breakfast:

Protein shake w/ chia seeds

Larabar - Uber Coconut Macaroon

 

Lunch:

1 can Sardines (skin and bones in) in EVOO

3 fried eggs

handful of dried apricots

2 pieces of chocolate

 

Dinner:

the leftover Jambalaya from dinner on Sunday, some raw broccoli and green beans.

I cooked and added a sausage to the jambalaya

2 pieces of chocolate.

 

Water:

Good.

 

Total Approx. Calorie Intake: 2098

[ravnos]

I'm getting bad at this...

 

Sept. 24, 2013

 

Exercise:

Rest day. Had band practice

 

Total Approx. Calorie Burn: 2250

 

Food:

Breakfast:

Coffee concoction.

 

Lunch:

Tuna with avocado, black olives, grape tomatoes and olive oil.

 

Dinner:

Liver and onions and some grape tomatoes.

 

Water:

Good.

 

Total Approx. Calorie Intake: 1410

 

Sept. 25, 2013

 

Exercise:

Workout day, went in the afternoon and it was busy so I had to do some weird stuff. Plus I had band practice in the afternoon.

 

Walking:

1.2 mi x 26 min

1.2 mi x 30 min

 

Walking (treadmill):

.5 mi x 10

 

Running (treadmill):

1 mi x 10.36

 

Vinyasa Yoga stretching warmup 15 min.

Crow stand - held for 15 sec

 

Barbell Squat 1x10@55lb

Body Weight Squat - 1x20

OHP - 2x10@35lb

Side Lateral Raises - 1x10@10lb

Push Ups - 3x10

Inverted Row - 1x10

Bench Row - 2x10@35lb

Plank - 2x30 sec

Hollow Rock - 1x30 sec

Deadlift - 3x10@135lb

Bench Dip - 3x10

Dumbbell Calf Raises - 3x20@35lb

Half Bridge (Hip Raises) - 3x30

Lat Pulldown (pullup grip) - 2x10@100lb

Lap Pulldown (chinup grip) - 1x10@100lb

L-sit - 2x5 sec

Farmer's Walk - 105 paces (about 105 feet)@50lb

 

Total Approx. Calorie Burn: 2681 (... no, probably closer to 3000 I may stop using fitbit for this)

 

Food:

Breakfast:

3 eggs, scrambled with mushrooms, tomatoes and spinach.

Coffee with coconut milk.

a blackberry yogurt

 

Lunch:

Cashews (busy day)

 

Dinner:

Ground beef with onions, garlic and peas in it. Mashed sweet potato with butter.

 

Snack:

Protein shake w/ chia seeds.

 

Water:

Good.

 

Total Approx. Calorie Intake: 2373

[ravnos]

Sept. 29, 2013

 

So I just haven't had time to fill this out every day, which sucks. I'm not going to keep going back and filling in missed days, but I will start the update for today at least...

 

Exercise:

Band practice later tonight, will go for a walk before then.

 

Total Approx. Calorie Burn: 

 

Food:

Breakfast:

Sheedherder's Breakfast.

- onion, bacon, sweet potato hash and eggs.

 

Lunch:

N/A, had brunch today.

 

Dinner:

Not sure yet...

 

Water:

Good.

 

Total Approx. Calorie Intake: 

[ravnos]

Alteration of purpose!

 

Okay. Since I've been having trouble keeping this updated since I actually started doing challenges, I'm going to alter the overall purpose of this. Rather than being a daily battle log it's going to be a place for my to post achievements!

 

For example - since starting Paleo in February 2013 and joining here back in August(?) I've lost 45 pounds, cut my body fat percentage from 25% to 14%... etc.

So, this shall be a place of updates and happiness from henceforth!

[ravnos]

NEW GOAL ACHIEVED!

 

I deadlifted more than my bodyweight during today's workout - 5 reps at 165. Fucking A. I'm also squatting at 110 now.

[ravnos]

Broke 200 lb on the Deadlift today. 1 set of 5. Unf.

[ravnos]

Crossposted from the suggestion forum, just saving the original idea here for later reference.

 

Side note - I have a feeling something like this is happening at Camp NF, which I'm not attending. That being the case, I'd like to keep this separate from that as well.

 

In light of one rebel's recent experience at a poorly run Spartan Race, I've decided to put some ideas I've been having for a new obstacle race on paper. The concept is basically having a race designed around different specializations, rather than a single standard race that only fits a specific type of athlete (which seems to either be Assassin or Scout these days). Also, this is a fairly complex idea, so I apologize in advance for the length. I'm going to save a few posts beneath this first one for updates.

 

The Concept:

The idea behind an obstacle/adventure race is to challenge the participant and force him/her to test his/her boundaries. It seems to me that outside side of the more extreme races (IE - The Death Race, which was created by the person who went on to create the Spartan Race and is a bigger testament to his original concept), this idea has been lost in most, if not all of them at this point. The Spartan Race has lost it in the Sprints, but regains it in the longer races. The problem there is that it still only fits a single type of athlete - the Ranger/Assassin who also enjoys semi-long distance running (IE - not me, lol). So how do we change that?

 

Adaptive races. This concept could follow the class system that the Rebellion already uses. Several different courses that range in length that focus on the skills that each class has, or is seeking to acquire. The Scout race would be longer and require mostly endurance style obstacles. The Assassin race would incorporate Parkour. The Ranger race could be designed more like a traditional Spartan Race. The Warrior one would focus more on strength-based challenges (and less on running, think more powerlifting meet). The Druid and Monk ones are TBD, and the Adventurer's one would incorporate ideas from all of them.

 

The Details:

Here's a break down of my general ideas for each race.

 

Warrior "Race" - The race for warriors would probably more closely resemble a lifting meet than a race. Powerlifting challenges, maybe a Farmer's Carry, some movement between challenges. End with a stretching challenge haha. Distance not important.

 

Assassin Race - A Parkour challenge course. This would be pretty basic. An obstacle course specifically designed with Parkour in mind. You could have it set up for specific vaults, or simply include the obstacles and allow the participants to choose now they navigate it. Also including climbing and some body weight challenge. Probably about half the length of a 3K?

 

Ranger Race - This would probably more closely resemble the traditional Spartan Race, with a series of strength- and endurance-based obstacles that would need to be met over the distance of about 3K. Incorporate some lifting, some body weight, some movement-based challenge.

 

Scout Race - I'm thinking either an 8K or 12K footrace or a triathlon. This isn't really my area of expertise.

 

Monk Race - Uhhhh... half the length of a 3K with sparring/martial arts-focused challenges? No idea.

 

Druid Race - Also not sure... half the length of a 3K with yoga-based challenge?

 

Adventurer's Race - This one would incorporate challenges from all of the above. I'd think... about the length of a 3K with at least 5 challenges from each of the other races... some lifting, some endurance, some body weight/parkour, etc.

 

The Problems:

Okay, so there are a lot of problems with this idea. A traditional obstacle/adventure race is a single course, which is relatively easy to set up. This wouldn't be, plain and simple. Other issues are funding, location, and timing. The larger Spartans have multiple heats that take place over two days. If this were just a trial were do you have it where people can participate and spectate/stay overnight? How much would entry cost? How much does renting the space and setting up an obstacle/adventure race cost? Things I just don't know.

 

The Rest:

What are your ideas? Is this something NF should look into? Is it something we as a community should look into? What do we do for the Monk and Druid races? Are there ways to improve these? What about specific challenges/obstacles?