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Syren's Lucky 13


Syren

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I Want to Not Be Creaky When I Move!

1. Obtain A Healthy Weight

(or just start with whittling at the 15lbs keeping me above 200lbs)

Get My Feeding Habits Under Control!

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Pay Attention to Portion Size...

Meal Plan with the following in mind:

  • Eat as Many Nutrient Dense Foods as Possible
  • Eat a Lot of Vegetables and Fruits
  • Eat Some Quality Protein & Fats
  • Limit Hidden or Added Sugars
    • B12 Deficiency
    • Iron Deficiency
    • Need More Folate
    • Need More Calcium
    • Get Plenty of Sun -- I need the D -- The Vitamin D

Drink Enough Water and:

  • Limit Soda
  • Limit Coffee
    • ​Starbucks: Get thee behind me -- or to a Nunnery -- Either way -- No!
  • Limit Alcohol

Exercise!

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Swim/Bike/Run or Walk with some mini-goals:

  • Swim Up To Two Miles In Under an Hour (In a Pool)
  • Swim a 200 Butterfly with Good Form
  • Bike Anywhere in Fairhope
  • Run/Jog a 12 - 15 Minute Mile Walk to regain strength

Sprint a little too?

  • Participate in a Triathlon
    • Grandman May 30, 2015?
      • Swim > ¼ mi, Bike > 18 mi, Run > 3mi
  • Participate in a Marathon Swim
    • Ocean Springs Osprey May 2, 2015?
      • Swim > 2 mi

2. Be Flexible!

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Stretch

  • Warm Up
  • Cool Down

Foam Roll/Massage

Yoga

  • Balance Drills
  • Coordination Drills

3. Be Strong!

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Lift Heavy Things and Put Them Down

 

*4. Be Multilingual

(Bonus Round)

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One Spanish Lesson Each Day (choose at least one):

  • Listen to a podcast
  • Read a Spanish novel
  • Duolingo Practice
  • A chapter of grammar
  • Vocabulary Flashcards

One French Lesson Each Day (choose at least one):

  • Listen to a podcast
  • Read a French novel
  • Duolingo Practice
  • A chapter of Grammar
  • Vocabulary Flashcards

Swims (11/18 Days)

61%
61%

Runs Long Walks (9/18 Days)

50%
50%

Bike (3/18mi)

16%
16%

Strength and Flexibility Training (13/18 Days)

72%
72%

Stick With the Meal Plan (15/34 Days)

44%
44%

LIve Without the Starbucks (17/34) Days

50%
50%
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STRENGTH (0) | DEXTERITY (-1) | CONSTITUTION (1) | WISDOM (3) | INTELLIGENCE (3) | CHARISMA (2)

Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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Pre-Week Day 1 (Monday 4/6/2015)

 

Exercise!

Master's Swim Practice

50 Free Warm Up

6 x 50 Fist Drill

3 x 50 Rhythm Drill alt swim

100 IM Kick

300 Free -- IM -- Free

2 x 150 Free -- IM

4 x 50 Free -- IM order Stroke

200 Pull

6 x 75 Free alt Stroke Choice Negative Split 

50 Rhythm Drill alt swim

100 Free

6 x 25 Free alt stroke fast

250 easy - moderate swim

200 easy

Total 2800 yards

 

Get My Feeding Habits Under Control!

Meal Plan -- Pre Week

 

Post Workout -- Granola Bar + Banana

Breakfast -- Eggs + Veggies + Chocolate Almond Milk (Quiche or Salad)

Lunch -- Beet Hummus + Veggies + Salad/Sandwich (or leftovers) + Apple

Dinner:

Monday     | Tuesday   | Wednesday | Thursday   | Friday | Saturday        | Sunday         |

Pizza      | Chicken & | Pub Food  | Leftovers! | Sushi  | Grilled Chicken | Pollo Ranchero |

(forgotten | Broccoli  | (meeting) |            |        | Sweet Potatoes  |                |

meeting)   | Rice      |           |            |        | Greens          |                |

Snacks: miscellaneous fruit,  yogurt, or nuts

 

Be Flexible! Be Strong!

8 pool assisted pull ups

8 wide arm push ups

8 diamond push ups 

8 triceps push ups

8 down dog push ups

12 triceps dips

2 sun salutations + tree, half moon, and warrior three

all of the stretches

 

Be Multilingual

Grammar is my enemy -- Duolingo French and Spanish today 

Seconded to pronouns...

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Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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Pre-Week Day 2 (4/7/2015)

 

Exercise!

Ran today: had to start C25K week 2 over, but discovered that Sycamore trees have really pretty flowers.

 

 

Also, my negative split is 00:15:09 currently, so progress from 00:15:30 last week

 

Be Strong & Flexible!

20 squats

20 forward lunges (per leg)

20 reverse lunges (per leg)

20 single leg squats (per leg)

20 hip adductor swings (per leg)

20 hip abductor swings (per leg)

20 calf raises/heel rocks

2 sun salutations with balance progression

lots of stretching

 

Be Multilingual!

French and Spanish Duolingo Accomplished -- I still hate grammar -- off to get a French grammar book soon

 

Get My feeding Habits Under Control!

So... tim tams -- average 0.5 a day until the package is empty and then maybe find a package in another 10 years -- because they are tasty, but otherwise not usually on my continent 

 

I need to buy celery -- I am almost out of snow peas -- which are like crack

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Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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What is your beet hummus like? Sounds divine.

 

It is really garlicky and beety which is great, but it needs something with less flavor in order to be fully enjoyed. So snap peas are not the optimal hummus delivery source. I think celery's lighter flavor will be just the thing to keep me away from crackers with a satisfying crunch.

 

I found it at the supermarket and thought I would give it a try, given that two tablespoons of hummus usually has 1/4 of the daily recommended value of folate in it... also beets!

 

I know that legumes are not paleo or primal, but they have an obscene amount of folate! Vitamin B9 for the win! A half cup of cooked black-eyed peas can have more than 100% of the suggested amount of folate you need for the day. It is hard to get 400 mg of B9 without a supplement. It is also hard to find supplements that actually have the vitamins in them...

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Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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Pre-Week Day 3 (4/8/2015)

 

Exercise!

Jumped in the pool at 5:15 -- it was brisk

Swam about 1000 yards by the time the master's got there

Since Wednesday is the day I have to leave practice uber early, I usually only get to do my warm up and their warm up at the moment (muy frustrante)

 

250 warmup swim

8 x 25 paddle drill -- modified to put paddles against head rather than on hands

200 fist drill

200 other drill that I cannot remember right now

4 x 100 swim alt kick

200 Pull 

300 Pull

Total 2350 -- because one cannot be late for lab quizzes 

 

Be Strong and Flexible!

While I could be doing yoga or a few planks before meeting for Trivia -- other meeting was cancelled -- I am catching up on all of the things I normally do in the middle of the day because I procrastinate like... well like only a chronic procrastinator can procrastinate on writing a presentation for a wetlands paper due by 2pm (made it) and a city planning project for GIS due in 2 weeks. I want to throw CityEngine against a brick wall repeatedly so that it will never rise again.

 

Get the Feeding Habits In Order!

Today I have learned, that if I want a snack or feel hungry in the middle of the day, I should reach for something proteiny rather than carby. I am a little low on protein, and I have a high likelihood of grabbing something seething with sugar when left to my own devices... or trying to write a presentation due in two hours whilst sitting in a Panera.

 

********The rest of this week will be devoted to grabbing something with protein (like the can of herring I have on my desk just waiting for me to open it and try one of those little delicacies) rather than a muffin or cupcake... I think I eat enough fruit, but I could also grab something vegetably -- like a whole carrot rather than a carrot cupcake.******

 

 

Multilingualness

Better today... but the internet at Panera likes to be slow and repeatedly time out, so there was a lot of repitition today -- which is not a bad thing for learning a new language -- just... muy frustrante...

 

STRENGTH (0) | DEXTERITY (-1) | CONSTITUTION (1) | WISDOM (3) | INTELLIGENCE (3) | CHARISMA (2)

Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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Decent start, Syren.

I like how you are so passionate...

especially with throwing things and destroying them! lol

Do you eat protein bars at all? I know several of them are shite, but I've had some luck with a few. They are a decent source of non-meat protein. Dunno.

22nd level Wanderer

better is right here, right now

The Way

Here's to all the 1% increases in life!

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I am unfortunately a violent person. In order to refrain from physically breaking people or things, I am quite vocal about what I wish I could inact.

Protein bars: most are made with whey protein which seems to make me rather sick so I have been experimenting (and failing) at making homemade varieties using egg protein. I have not yet tried any of the vegetarian protein powders.

STRENGTH (0) | DEXTERITY (-1) | CONSTITUTION (1) | WISDOM (3) | INTELLIGENCE (3) | CHARISMA (2)

Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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Um... so... I'm going to have to give up the running... I got a really bad cramp about 2 reps left in my workout. I didn't think much about it, just thought it was low electrolyte count since I have not eaten since lunch, or well today. Did a speed walk for the rest of my "runs" and got about 50 yards from the house when I felt like my foot was asleep. "that's funny." so I checked it, and look at that, the bum ankle is grape fruit sized. 

 

...I will be finding something else to occupy my rest days... and maybe look for a littler triathlon than Grandman

>.>

<.<

 

Will swim tomorrow and consider a full body weight workout since I can't really squat right now.

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Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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Swim
400 easy free
200 moderate free
10 × 25 alt fist/scull drill
5 × 100 moderate swim rest 0:10
5 × 100 fartlek swim rest 0:20
10 × 25 alt easy/fast kick
4 × 50 underwater sprint drill
200 free swim easy
Total 2500 yards

9 pool assisted pull ups
10 kneeling wide arm push ups
10 kneeling triceps push ups
10 kneeling diamond push ups
10 down dog shoulder push ups
20 right ankle flexion
10 right ankle dorsiflexion
Lots of stretching


Mocha almond kashi bar before a round at publix.... Wish me luck in not buying the whole store :)

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Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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It was a success -- but I did spend $10 on a bowl of mixed berries -- I might have spent less and got more out of buying individual packages of each berry 

 

>.>

<.<

>.<

 

But they were delicious -- and immediately decimated

 

I don't know if I will get to swim today -- storms are in the forecast for the whole day and they close the pool if it thunders (as they should for safety purposes). If the swim doesn't work out, I found out yesterday that I have no problem going for a walk in driving rain... as long as I am not wearing jeans :D

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Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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WEEK 1 Meal Plan

 

Breakfast -- Banana Bars (next step in the modified banana bread recipe)

Oat Flour

Greek Yogurt

Egg Protein Powder

Eggs

Date Paste

Baking Powder

Baking Soda

Ground Flax Seed

Vanilla Extract

Bananas

Chocolate Chips

Walnuts

 

-- I'm subbing Egg Protein Powder for 1/4 of the oat flour called for in the recipe, but will up the vanilla a bit since egg protein powder is really sulfury and supposedly vanilla helps it taste better-- Before you ask why not just use whey powder? I am allergic to whey protein powder and egg protein seemed more like a whole food than the vegan powders.

 

With all that sugar, I am think of building a small salad to take the edge off 

 

Saturday and Sunday -- Omelets + Salad

 

Lunch

Various Fish Salads -- I bough a variety or different canned bait fish to sample a few weeks ago and by god I will eat them this week

And a really tasty spinach salad with an exceptional kalamata vinaigrette -- recipe pending

Apples!

 

Dinner

 

Monday & Wednesday -- Pollo Ranchero and Salads

Tuesday & Thursday -- Chicken Stir Fry with Bok Choy and Zucchini Noodles

Friday -- Grilled Chicken + Steamed Broccoli + Grilled Carrots

Saturday -- Grilled Tuna + Baked Sweet Potatoes + Grilled Asparagus

Sunday -- Grilled Trout + Sauteed Kale + Roasted Beets

 

 

Now I can go Grocery Shop for real after swim practice

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Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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Swim

 

300 swim easy

200 kick with fins and board

100 pull with buoy and paddles

100 kick on side

2 x 100 free build easy to moderate

4 x 100 descend easy to threshold, rest 0:15

200 easy

3 x 100 descend moderate to threshold, rest 0:15

200 easy

2 x 100 descend threshold to sprint, rest 0:15

200 easy

100 race pace 

50 easy kick

10 x 50 IM order, rest 0:30

100 easy swim

200 kick with fins and board

300 pull with bouy and paddles

50 easy backstroke

Total 3700

 

 

STRENGTH (0) | DEXTERITY (-1) | CONSTITUTION (1) | WISDOM (3) | INTELLIGENCE (3) | CHARISMA (2)

Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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Monday Swim -- Do you know what makes you appreciate a 100 yard fast drill?

 

A 200 yard fast drill...

 

6 x 100 easy free swim warm up

100 kick easy

200 fist drill alt swim moderate

200 -- fast 50 + easy 150

200 -- fast 100 + easy 100

200 -- fast 150 + easy 50

200 -- fast 

200 -- fast 50 + easy 150

200 -- fast 100 + easy 100

200 -- fast 150 + easy 50

100 -- fast 25 + easy 75

100 -- fast 50 + easy 50

100 -- fast 75 + easy 25

100 -- fast

100 -- fast 25 + easy 75

100 -- fast 50 + easy 50

100 -- fast 75 + easy 25

200 easy choice

 

10 pool assisted pull ups

11 triceps dips

11 wide arm push ups

11 triceps push ups

11 diamond push ups

11 down dog push ups

stretching

 

I switched up my meal plan just a bit because I seem to not have enough containers for everything at the moment. 

Breakfast -- Spinach Salad, Mushrooms, Kalamata Olive Dressing, 2 hard boiled eggs, Banana, Watermelon, Almond Milk -- so full -- but so much chewing

 

Ready for some lab time: some lime flavored Greek yogurt I found in the fridge

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Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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Kippers -- not terrible -- actually kind of tasty -- however the oil coming off those puppies, if they weep around the tupperware in which they are confined -- is up there with rotting menhaden (another bait fish typically harvested for fish oil pills). Ok, herring oil is not as bad as menhaden oil -- because I don't want to rip the skin off of my hands just to get it off -- lemon will actually neutralize kippers -- not so with menhaden -.-

STRENGTH (0) | DEXTERITY (-1) | CONSTITUTION (1) | WISDOM (3) | INTELLIGENCE (3) | CHARISMA (2)

Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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I really need to stop watching Netflix Travel Channel food porn.  Everything looks so good!

 

My Fitness Pal says I need more protein. (I also feel like I may need a little more due to chronic muscle fatigue and the whole low B12 thing)

 

How do I get more protein -- but not pay a lot for meat -- and be sustainable?

 

I feel like I need to eat 18 bricks of tofu in order to do this, but my carbohydrate load will be exponential.

STRENGTH (0) | DEXTERITY (-1) | CONSTITUTION (1) | WISDOM (3) | INTELLIGENCE (3) | CHARISMA (2)

Syren  -- Chaotic Good -- Human Druish Ranger -- Current Challenge -- Battle Log

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