Mortimer Posted July 31, 2019 Author Report Share Posted July 31, 2019 Lunch: 150g cauliflower 100g brocoli 90g sesame chicken 60g blackbeans 20g lentils 1 tomato 60g chayote 20g red pepper Afternoon tea: One piece of swiss roll - I really hate it when people stuff things to me and threaten to throw perfectly good food away if I don't eat it. Gah. How am I supposed to get anything done this way? 1 banana 1 piece of dark chocolate Quote Link to comment
Mortimer Posted August 1, 2019 Author Report Share Posted August 1, 2019 Dinner: 150g cauliflower 100g brocoli 60g chickpeas Anyway I hauled booty two subway stations while carrying my office gear in hustle mode(brisk walk, no running involved), hitting 140 for heartbeat(now how did that happen, I don't even get it on my slower runs). Then joined running group for evening run. 6 min/km pace is still too taxing for me. Supper: glass of milk Quote Link to comment
Mortimer Posted August 1, 2019 Author Report Share Posted August 1, 2019 Breakfast: 1 cashewnut chicken zucchini boat 1 cup of cocoa cinnamon milk Weights: 6 chin ups, jump and catch bar and pull. Nope, only on three try of the set did I manage to fully clear the bar, the rest were partial way. (4 sets) 6 pull ups, jump and catch bar and pull. All partial way. (4 sets) Since I couldn't get any belts. Cable deadlift (×10) at 14, 16 and 18 kg respectively. Trx on knees (x20), 3 sets cycling with 2 min plank in between Leg raise on stability ball(15x), 3 sets, I'd take a break every 10. Shuttle run 25 m (x4), followed by 1 min of beating ropes. Shuttle run 25 m (x4), followed by 45s of beating ropes. Shuttle run 25 m (x4), followed by 30s of beating ropes. Morning snack: Usual decoction of 1 tablespoon cumin, fennel, 1 teaspoon fenugeek. 60g chickpeas 1 mandarin orange I've figured an issue with my pistol squat attempts. My heel keeps coming up when I go lower. I think I need some ankle flexibility exercises. Quote Link to comment
Mortimer Posted August 1, 2019 Author Report Share Posted August 1, 2019 45 min of sh'bam at the gym Lunch: 150g cauliflower 100g brocoli 90g sesame chicken 60g blackbeans 20g lentils 1 tomato 60g chayote 20g red pepper Dinner: Lots of durian and mangosteen Fried carrot cake Ice kachang(yeah as usual, found it too sweet. That's pretty much most deserts for me this time) Aloe vera ice jelly. Quote Link to comment
Mortimer Posted August 2, 2019 Author Report Share Posted August 2, 2019 Breakfast: Cashew nut chicken zucchini boat Cocoa cinnamon milk Morning snack: Usual decoction of 1 tablespoon cumin, fennel, 1 teaspoon fenugeek. 9 apricots 50 min of les mills body combat. I figure if I microwave stuff and bring it to my desk to eat, I'll look less away from my desk. Lunch: 150g cauliflower 100g brocoli 90g sesame chicken 60g blackbeans 20g lentils 1 tomato 60g chayote 20g red pepper Dinner: 150g cauliflower 100g brocoli 60g chickpeas 90g sesame chicken Quote Link to comment
Mortimer Posted August 3, 2019 Author Report Share Posted August 3, 2019 Supper 5 grapes 9 almonds 1 orange Breakfast: Cashew nut chicken zucchini boat Green bean drink with cinnamon Usual decoction of 1 tablespoon of cumin, fennel, teaspoon of fenugeek An orange Then I did this 3.5 km run thing with my BF. Short one, but it's an organized run so we'll consider it co-op mode. I'll figure a way to fit in the star wars workout later Morning snack: An egg and an apple Quote Link to comment
Mortimer Posted August 3, 2019 Author Report Share Posted August 3, 2019 Skywalker handstands: Padawan level planks it is. 3 breaks taken total. Master high jumps: 3 x 15 box jumps, sit up station that I was box jumping on was up to my knee - not sure how high that is, but I wanted to get the landing mechanics right. Took 4 breaks. First set didn't get the mechanics optimised and used too much energy. Jabba the hutt chokes: 3x10 body weight rows, took breaks in between Chewbacca carries: One hand waiters carry of a milk bottle filled with sand(3 kg).Its easier now. Han Solo shuttle runs: Just ran the whole 6x20 secs thing. Fitbit provided the 20sec count and 10 secs intervals. Force push ups: 4 sets of 8 Knee Plyometric Push-ups - took one break in between. Jedi force choke holds: Tiptoed onto the bar, lifted my knees up and held on the fill way. Lunch(eating out): Burrito bowl (couscous with tomato eggplant, broccoli, cucumber, corn and roasted chicken ) 4 cherry tomatoes 10 grapes Not sure if I made the right carb selection but there was soba, rice, mash potatoes and couscous Hiits(High intensity interval training): 1 battle rope pull(bloody thing didn't budge) 27 sit ups while holding a 4 kg ball Jump over 0.5m height pole (x15) Single battle rope slam (x58) Tyre flip of 40 kg tyre (×18) Sandbag throw of 8 kg sandbag (x14) Dinner(eating out too): Chicken rice Chicken feet and peanut soup Matcha ice cream from Mac Donalds And for such a long Saturday, yes, I'm bushed. Quote Link to comment
Mortimer Posted August 4, 2019 Author Report Share Posted August 4, 2019 Breakfast: Cocoa cinnamon milk Cashewnut chicken zucchini boat Lunch: 2 okra subs Ingredients of subs in question: 480g eggplant 140g shrimp 230g ladies finger(or okra) 1 onion Golly these subs are filling. Ran a rough calorie count(no condiments included) and it showed around 328 calories. Geez. Quote Link to comment
Mortimer Posted August 4, 2019 Author Report Share Posted August 4, 2019 Afternoon snack: A Danish cookie! 26 cherries 2 figs So anyway, I started loading up on the exercise in the afternoon. The swim should have been 1 km, but I was a little too happy in getting into the cooler water after the run that I forgot to activate my Fitbit to record swim. Did 1 length butterfly, 1 length free 1 length frog, 1 length free in cycles till 1km was done Quote Link to comment
Mortimer Posted August 4, 2019 Author Report Share Posted August 4, 2019 Dinner: 60g pork belly 60g pork ribs Remains of the zucchini boats 50g French beans 30g carrots 300g yam Quote Link to comment
Mortimer Posted August 5, 2019 Author Report Share Posted August 5, 2019 Breakfast: 4 eggs fried with tumeric 100g jackfruit seeds 155g jackfruit 25 grapes 4 small cherry tomatoes Nestum 3 in 1 oats. Apparently I've been roped in to clean up the fridge again... Weights: 6 chin ups, jump and catch bar and pull. Nope, only on three try of the set did I manage to fully clear the bar, the rest were partial way. (4 sets) 6 pull ups, jump and catch bar and pull. All partial way. (4 sets) Since I couldn't get any belts. Cable deadlift (×10) at 16, 18 and 20 kg respectively. Trx on knees (x20), 3 sets cycling with 2 min plank in between -Ah shit no wonder I found I had extra time. I forgot to do these! Next time I should bring my phone so I can check. Leg raise on stability ball(15x), 3 sets. Shuttle run 25 m (x4), followed by 1 min of beating ropes. Shuttle run 25 m (x4), followed by 45s of beating ropes. Shuttle run 25 m (x4), followed by 30s of beating ropes. Morning snack: 5 stuffed tofu puffs Quote Link to comment
Mortimer Posted August 5, 2019 Author Report Share Posted August 5, 2019 Back to the gym for about 1h piloxing. And did those Trx on knees (x20), 3 sets cycling with 2 min plank in between. Pfft. Also, for shits and giggles, tried box jumping on a 24 inch stool. (So far I've only been box jumping on 18 inch stools and anything that looks 18 inches high, like situp benches in fitness corners). And yes, I made it up! Even if I landed like an elephant ><. More practice will make the landing more graceful. For 18 inch things, I can land on the balls of my feet and toes so it's fairly soft instead of the loud clop. Lunch: 40g pink lentils 150g eggplant 100g cucumber 20g red pepper 60g chayote 1 tomato, all in a stew Today's stew was ><. I think despite all the herbs, it turned out rather bland- there wasn't enough flavour. Also I got an eggplant ban from my mom since it lowers blood pressure(several articles on internet do state that too), I'll stop putting it on the menu since I already do have low blood pressure(94/60). 230g okra with chilli 90g sesame chicken I intend to take out the eggplant, replace it with more cucumber. And stir fry the cucumber with Samsui sauce(because I've been told to finish the sauce). I'm looking for sources of potassium that don't involve leafy greens(since I am a cooked vegetable snob and have to microwave my food) or burn a hole in my pocket. Samsui sauce: https://www.fairprice.com.sg/product/soup-restaurant-samsui-ginger-sauce-174g-13015881 Teabreak: Usual decoction of 1 tablespoon cumin, fennel, 1 teaspoon of fenugeek and 1 teaspoon carom seeds Ate an orange after that. Eaten 1500+ calories and counting... Quote Link to comment
Mortimer Posted August 5, 2019 Author Report Share Posted August 5, 2019 Did the evening run thing, 800m x 5 at some crazy 5 min 21 s pace. (Group 2) With 2 min rest between each 800m burst. Dinner: 30g of pork from pork ribs in a potato carrot soup 200g bok choi fried with 70g minced pork 120g potato 50g fish A cup of cinnamon cocoa milk. Total calorie input around 2k. But again this is a run day with 3 exercise sessions. Quote Link to comment
Mortimer Posted August 6, 2019 Author Report Share Posted August 6, 2019 Breakfast: 1 curry chicken zucchini boats One cup of cocoa cinnamon milk Did 1h body combat. Did about 48 min of yoga -tried to box jump 24 inches and epic failed today. Not even sure how I managed to nail it yesterday. Lunch: 40g pink lentils 150g eggplant 100g cucumber 20g red pepper 60g chayote 1 tomato, all in a stew 150g broccoli 100g cauliflower 90g sesame chicken Dinner(eating out): Sweet potato mash (1 cup?) 50g brocoli 50g mixed peppers 30g miso glazed carrots Some marinated beef Quote Link to comment
Mortimer Posted August 7, 2019 Author Report Share Posted August 7, 2019 Breakfast: 3 turmeric eggs Nestum 3 in 1 oats An orange Did 1h body combat Did weights: Inclined bench press (just the bar) x10 - 2 sets Inclined bench press- bar +2.5 kg on each side x8 had to break in between Calf raises on seated leg press x20 @65 Calf raises on seated leg press x20 @85 Calf raises on seated leg press x20 @95 Dual adjustable pulley tricep curls @6.25 kg x20, 3 sets Diagonal leg raises on stability ball (x15) each side, took a break at 10, 3 sets. Weighted sit ups lifting medicine ball(4kg) from back to overhead (x15) Followed by plank with alternate arm raise (1 min) 3 sets total. Lunch: 40g pink lentils 150g eggplant 100g cucumber 20g red pepper 60g chayote 1 tomato, all in a stew 150g broccoli 100g cauliflower 60g chickpeas 6 stuffed tofu puffs Yes, today is a run day. Dinner: 150g broccoli 100g cauliflower 60g chickpeas Played an hour of badminton with my colleagues then rushed off to join the local run group. Got verbally kicked for taking it too easy(happily conversing with the Group 3 trainer while running at a 6 min 45 sec pace)^^ And told to run faster - following those in between group 2 and group 3 - the return run of around 2.5km was done at a 6 min pace which was leaving me really pushing hard. You see, I have several progression levels for running. At low levels: random songs pop up, no breathing pattern engaged. Might even be able to be shouting random marching stuff throughout the run. Medium level: two inhales through nose, one exhale through mouth,using "My Oh My" by Aqua Medium +: two inhales through nose, one exhale through mouth, using "We will rock you" by Queens Medium ++: two inhales through mouth, one exhale through mouth, using "My Oh My" by Aqua High(used for hillwork, extended speed work): two inhales through mouth, one exhale through mouth, using "We will rock you" by Queens Full ramp: Single inhale and exhale through mouth,using "We will rock you" by Queens I find that mouth inhales and exhales tend to leave your mouth dry and finish(water?) Faster? Supper: 1 apple Cinnamon milk Total calorie input around 1900+ Quote Link to comment
Mortimer Posted August 8, 2019 Author Report Share Posted August 8, 2019 Breakfast: Cashew nut chicken zucchini boat 1 cinnamon cocoa milk Did a quick hill run(30 min up to 105m elevation, 2.8 km) then had lunch. Lunch: 40g pink lentils 150g eggplant 100g cucumber 20g red pepper 60g chayote 1 tomato, all in a stew 230g okra 60g chickpeas 90g sesame chicken Did Hiits workoit involving weighted sit ups (10 kg), squat and rope slam, running over mini hurdles then jumping over, rope skipping and inclined tyre push ups, 40 secs per station with 10 secs in between rest and break of 30 sec between each circuit x4. Then it was tricep pulls, side plank and rope slam, running over mini hurdles and jumping over, lunge-squat-lunge combination and tyre flips, 40 sec per station with 10 secs rest in between, 30 secs rest between each set, 2 sets. Dinner: 60g turtle beans with 90g of pork from pork ribs and part of a chicken leg. 200g kai lan fried with vegetarian kidneys and mock meat. Quote Link to comment
Mortimer Posted August 9, 2019 Author Report Share Posted August 9, 2019 Breakfast: Curry chicken zucchini boat cinnamon cocoa milk Ran for around 5 kmish Lunch: Eggplant sub consisting of 240g eggplant, 1 capsicum and 70g shrimp Remainder of hulled zucchinis Usual concoction of 1 tablespoon fennel, cumin, 1 teaspoon fenugreek 16 longans 1 peach Did weights: Inclined bench press (just the bar) x10 - 3 sets Calf raises on seated leg press x20 @65 Calf raises on seated leg press x20 @85 Calf raises on seated leg press x20 @95 Dual adjustable pulley tricep curls @6.25 kg x20, 3 sets Diagonal leg raises on stability ball (x15) each side, took a break at 10, 3 sets. Weighted sit ups lifting medicine ball(4kg) from back to overhead (x15) Followed by plank with alternate arm raise (1 min) 3 sets total. Did 10 push ups, 3 sets, 15 box jumps on a 18 inch stool and 10 pistol squat assisted attempts with a doorframe on each leg. Post workout snack: A pear Going to BFs family for a large dinner so I'd better make sure those calories go the right direction... Quote Link to comment
Mortimer Posted August 9, 2019 Author Report Share Posted August 9, 2019 Dinner: 100g of chye sim 50g French beans 30g carrots 1 cup of snow peas 30g of pork 1 piece tau kwa A whole load of clams - yep I went batshit crazy Some bean sprouts 1 bean cookie 1 bowl of rice 1 cup of leeks Ehhh...I think I did manage to limit the calorie damage(by really going nuts on the vegetables) and avoiding processed foods in general, almost made it except for the bean cookie. Quote Link to comment
Mortimer Posted August 10, 2019 Author Report Share Posted August 10, 2019 Now I really, really wanted to beat my PB of 27.59 for my parkrun. So I decided to eat less breakfast, hoping to delay the dreaded stitch when I push to later. Besides my aunt passed me some stuffed tofu puffs so...they got hoovered. Breakfast: 1 curry chicken zucchini boat 3 stuffed tofu puffs Usual decoction of 1 tablespoon fennel, cumin, 1 teaspoon fenugeek seeds 20 longans Then did this park run thing....damn, 28 min 19 secs. Missed by 20 secs. I think I should have pushed harder since the stitch only came towards the end of the run. Post run snack: Nestle 3 in one oats with cinnamon An orange Lunch(oh dear): 50g kai lan About quarter a roasted chicken? 1 bowl of rice Quite some char siew pork (wager 60g or so?) Another 8 stuffed tofu puffs. And I'm not exactly full either despite that much proteins. I think I might be missing my beans and vegetables >< Then I went for a 2 km swim(trying to outrun my fork) yeah I know that doesn't work very well. But on the bright side I managed to do 25m distance in swimming pool on a single breath =) Dinner(eating out again): 120g beef 8 pieces of fried calamari Half a soft shell crab 3 pieces pork belly satay 2 pieces bbq chicken wings Some bread thingie that was cut to look like fries which was delicious. I think I haven't had bread for a long time or what... Quote Link to comment
Mortimer Posted August 11, 2019 Author Report Share Posted August 11, 2019 Breakfast: Curry tuna zucchini boat Nestum 3 in 1 oats with cinnamon Usual decoction of 1 tablespoon cumin, fennel and teaspoon of fenugeek seeds 20 longans 13 grapes Did the star wars workout: Chewbacca carries: 1 arm waiters carry of 3 kg for 60 sec on each arm Jabba the Hutt choke: Bodyweight rows, 2x 10, took a break then finished last set Jedi high jump: 3 x 15 box jump on 18 inch high sit up bench Force choke: 60 secs, took a break Force push: 4x 8 plyometric push ups, took a break Han solo shuttle runs: 6x 20 secs at a run, Fitbit provided timing Luke handstands: Plank 5 min, took 3 breaks Lunch: 240g eggplant 250g okra 60g shrimp A peach 1 Quote Link to comment
Mortimer Posted August 12, 2019 Author Report Share Posted August 12, 2019 Dinner: Whelk with 300g xiao bai cai 40g pork 120g sliced fish with ginger 1 chicken drumstick 1 stuffed tofu puff Breakfast: 4 eggs with 26g spinach and a tomato Nestum 3 in 1 oats Usual decoction of 1 tablespoon cumin, fennel and 1 teaspoon fenugreek 20 longans Was hiking around, about 8 km. Lunch: 50g pecans 20g pumpkin seeds 2 mandarin oranges 1 apple Afternoon snack: 5 longans 10 grapes Dinner: 200g chye sim 70g shrimp 2 chicken drumlets, 1 chicken thigh with cucumber soup 120g sliced fish with ginger What I saw on my hike: A pond full of terrapins Butterfly on grass An aquarium of sea slugs 1 Quote Link to comment
aramis Posted August 12, 2019 Report Share Posted August 12, 2019 Nice hike Took me a sec to find a butterfly. Quote I absolutely CAN run on caffeine and hatred. But only with a dash of milk. Challenges' status: Spoiler Not gonna Challenge anymore for now. I took Steve's words and started thinking in days and years. Challenges are just short-term distractions. #16 | #15 (Xmas mini) | #14 | #13 | #12 | #11 | #10 | #9 | #8 | #7 | #6 | #5 | #4 | #3 | #2 | #1 Other activities: Bike build Link to comment
Mortimer Posted August 12, 2019 Author Report Share Posted August 12, 2019 Wasn't having much luck with my photo-fu, in part because Samsung health was on to track distance so it kept going workout paused everytime I stopped to try take pictures. All the birdies flew off at the sound =( But I really wanted to know how far I hiked with my BF. Also fairly tiring despite the not really long distance. Might have been the weather, it was rather hot. Also I think I could have used 1.2l of water but carried 2.4l. Quote Link to comment
Mortimer Posted August 13, 2019 Author Report Share Posted August 13, 2019 Yesterday I had an icecream for supper Breakfast: 2 curry chicken zucchini boats (this batch was very small) Nestum 3 in 1 oats 20 longans, 7 grapes 48min of body combat class. Weights: Deadlift: Bar + 10 kg on each side(x8) Bar + 15 kg on each side (x8) Bar + 17.5kg on each side (x8) Bar + 17.5kg on each side (x8) Chest press: Just the Bar (x8) Bar +2.5 kg on each side(x8) Bar +3.75 kg on each side(x8) Bar +3.75 kg on each side(x8) Seated leg curls @40, (x20) 3 sets Dual adjustable pulley tricep curls @6.25 kg x20, 3 sets Diagonal leg raises on stability ball (x15) each side, did full set, took a break at 10 on last 2 sets Weighted sit ups lifting medicine ball(5kg) from back to overhead (x15) Followed by plank with alternate arm raise (1 min) Lunch: 150g cauliflower 100g broccoli 40g lentils 1 tomato 20g red pepper 60g chayote 90g sesame chicken 250g cucumber fried with ginger. Stew got better after I added more salt and took the cucumbers and eggplant out. Quote Link to comment
Mortimer Posted August 14, 2019 Author Report Share Posted August 14, 2019 Dinner: 1 bowl of rice 40g pork in a curry with eggplant, green pepper, carrot, lotus root and corn Breakfast: 3 eggs, 26g spinach Green bean powder drink(need to save 1 packet of nestum 3 in 1 oats for shape run, it seems that green beans/milk do make me go to the loo.) Not an issue normally but may be on run day itself. 1h body combat. Morning snack: Usual decoction of 1 tablespoon cumin, fennel and 1 teaspoon fenugeek 1 mochi! 1 kiwi Was supposed to go for yoga class but got the boot for being late. Went running halfway up my favourite hill testing how restrictive Maffetone running is: You're supposed to run in heartbeat range 180-age-10 to 180- age. I was worried that when I do any steep incline it would be too restrictive, but I managed to stay within the lower end of the bracket quite comfortably by just checking my pace. I believe I can get all the way up given enough time and inclination(I already know I can run up the hill, but my heart rate is greater then the bracket) but chose not to as I am joining my running group later - don't want to run out of steam. Late lunch(due to work related stuff): 300g cauliflower 200g of brocoli 60g chickpeas 40g lentils 1 tomato 60g chayote 20g red pepper 250g cucumber 90g sesame chicken 6 stuffed tofu puffs. There are a bunch of tempting,tempting chicken wings and mushroom fritters in the office pantry now. I suppose if I still feel like eating after stuffing lunch and dinner together, I'll be surprised. Or maybe not. I can be a bloody greedy monster at times. 1 Quote Link to comment
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