Posted by alexandra_k on November 6, 2010, at 21:05:11
So apparently most of the gains aren't made in the gym. They are made when your body recovers from what you did in the gym. 'There is no such thing as over-training only under-recovery'. So... SInce steriods / growth hormones are out I guess I'm going to have to:
- Get serious about sleeping at least 8 1/2 hours a day.
This seems like a lot to me. I usually get around 7. But then I usually need one 13 hour sleep about once a week or I get cranky. I'm going to try this instead for a while.
- Quit smoking. Will do (next week or so)
- Get serious about nutrition.
Still learning about this... Not aiming for perfection at this point. Just sustainability. Not counting calories at this point either. Just aiming for displacing nutritionally empty food with nutritionally rich(er) foods. Currently:
SHOPPING LIST
(Meal #1 - most substantive - 5/6 meals per day snacks included)
Rolled oats (retain natural bran)
Seasonal fruit (bananas, berries, apples etc - doubles for snacks)
Yoghurt (the most bio-active one I can get that tastes good)Topping either:
Almonds
Peanuts
Mixed / other nuts (nuts double for snacks - go easy on cashews in particular)
85% chocolate (1 square grated)
Dried fruit if out of seasonal (dates, apricots, sultanas). Know I need to limit this but doubles as snacks.(Other meals)
Salad made from seasonal veges (I don't cook!!!):
Broccoli (aim for 1 cup per day)
Carrot (doubles for snacks)
Lettuce / Spinach
Beans
Snow Peas
(Whatever is cheapish, really)Topping:
Olive oil
Lemon or Lime juice (not bad concentrates in squeeze bottles)
Fresh herbs if I've got them or dried basil if not
Freshly ground sea salt and cracked pepperProtein:
Feta. Going easy on this, though.
Fish. Tinned fish really cheap at one of the stores here. Tuna. Salmon. Add to salad.
Roast chicken. Can get a whole chicken not to expensive. Add to salad (does a couple days)Sometimes bread (say one loaf every couple weeks.
http://www.burgen.com.au/range/pumpkin_seeds.aspx
I couldn't find anything like that in the US (bread with whole grains that didn't have lots of sugar / raisin juice / salt added).Other snack stuff:
Vitawheet crackers. Don't know if you guys can get 'em. They aren't terrific (hey, the come in a box) but they aren't too(ooo) bad. Top with:
Aged cheddar. Can't bear to give up: http://www.fonterrafoodservices.co.nz/index.php?option=com_ffpr&view=product&id=165&Itemid=5&manufacture=0
(MUCH cheaper here than in the US, believe me its one of the things I missed the most)
Herrings in tomato sauce (good old Aldi - 65c a can)
Vegemite (takes care of salt cravings)
Sunflower seeds.Coffee. 'Nuff said.
Green tea. About 6 cups per day for anti-oxidant effect, they reckon. Need to find a decaffeinated one (no luck thus far).
Water. Need to drink more. Adding a teaspoon of lemon / lime juice helps considerably.
Milo. I'm a milo-aholic. Not sure if you guys get this: http://www.milo.com.au/products/milo.html It's not amazing (comes in a box) but there are worse things... It is pretty much a snack / small meal, I reckon (Ya gotta use about 3 tablespoons for good flavor).
Protein powder (though need a better one). Mixed with milk. I go through about 4 litres of milk a week._________________________________________
SUPPLEMENTS:
Fish oil. Currently:
http://ethicalnutrients.com.au/content/how-much-omega-3-fish-oil-do-you-need-arthritis
Expensive. Tasted like crap (like really dense olive oil with a fishy / fruity flavor). Have experimented with it, though, and it REALLY DOES AID IN ALLEVIATING JOINT PAIN / CREAKY-NESS. At least it does for me.I'd like to try glucosamine next - but that is even more expensive...
Wish list / todo list:
Find a good protein powder. I'm going to drink it with whole milk so doesn't need to be super fast acting or anything like that (milk slows the absorption) but I want one that isn't soy based (high in estrogens) and that isn't mostly carbs / sugar (which my current one is because I didn't know what I was looking for).
Eggs. Need to venture into the kitchen and cook some damned eggs. Meat, too. Steak etc. I'm aware that my shopping list is a bit protein deprived :-( But I do hate to cook.
Cottage cheese. The taste ain't bad. But the texture is not nice to me. I tried to smash it up with a spoon but no luck. I need a magic bullet or something like that...
Chick peas. Beans. Need to do more with these.
Flax seeds. Got some. Need something to grind them up in. Ideally something that will mash the cottage cheese and blend protein shakes. And that I can wash in my smallish sink in my room...
Anyway... Thats me for now.
Not going to do BJJ because I'm in danger of overtraining with the oly lifting. Also... The summer one seems very MMA focused (required gear: Rash shirt, board shorts, mouthguard, MMA gloves, judo gi). Sounds a bit hard-core for me...
PB's since last time:
Front squat 40kg
Snatch 30kg
poster:alexandra_k
thread:968882
URL: http://www.dr-bob.org/babble/social/20101029/msgs/968882.html