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nathanielksmith January training journal


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GOALS:

1. increase general strength through squat routine

2. regular cardio

3. weight loss (~10 pounds)

4. more responsible eating

 

2012.01.01

 

cardio:

bike ride, mixed elevatiaon, 6.5 miles in 40 minutes

 

strength:

pushups, 6

crunches, 20

 

food (to time of posting):

organic chocolate o's

3 chocolate mints

3 chocolate truffles

tempeh, spinach, carrot, chia, pea, corn soup (two bowls)

chips with salsa and food for lover's queso

collard greens

black eyed peas

white basmati rice

cornbread muffin

mashed potatoes with earth balance

candied almonds

pumpkin bread

 

other:

2 cup green tea

2 cups mint/eleuthro/lemongrass tea

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2012.01.02

 

cardio:

4.0mi bikeride, hilly

 

strength:

pushups, 7

crunches, 20

 

food (edited next day):

organic chocolate o's with soymilk

4 chocolate mints

soup: kidney beans, spinach, potatoes, chia, corn (two bowls)

multigrain crackers with habanero pepper jam

one piece whole wheat bread

slice of sheese

one piece whole wheat bread with almond butter, raisins

 

other:

2 cup green tea

1 cup herbal tea

1 cup teecino

Edited by nathanielksmith
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2012.01.03

 

strength

pushups, 10

crunches, 45

 

cardio

4.2mi bikeride, hilly elevation

2.4mi walk

 

food log

two pieces whole wheat toast with almond butter, raisins

trader's joe's noodle box with added tofu, chia seeds, miso

1 bag potato chips

1 chocolate truffle

soup: potatoes, kale, quinoa, tempeh, celery, onions

2 pieces sourdough bread (plain)

 

other

1 cup black tea

1 cup white tea

1 cup green tea

1 cup teecino

 

notes: first day back at work since dec 20.

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2012.01.04

 

strength

pushups, 10

crunches, 40

 

cardio

NOTHING

 

food log

oatmeal with raisins, chia seed, maple syrup, cayenne

3.5 slices of sourdough bread (two with earth balance)

2 chocolate mints

1 chocolate cookie

2.5 bowls of soup: potatoes, kale, quinoa, tempeh, celery, onions

 

other:

1 cup black tea

1 cup teecino

 

notes:

found out the triplex we rent was foreclosed. lots of depression. stayed home from work. no time for bikeride.

 

(edited, i messed up date)

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2012.01.05

 

strength

pushups, 11

crunches, 35

 

cardio

1.4mi walk

 

food log

one piece sourdough bread, almond butter, raisins

banana

ramen (half of packet) with 1ts miso, tofu, wakame, dulse

one chocolate mint

one chocolate truffle

1.5 bowls soup: carrot, noodles, onion, garlic, tofu, spinach, chia

one ice cream thing (tofutti "yours truly")

one tofutti cutie

 

other

2 cup green tea

1 cup black tea

 

notes

had mild anxiety attack this afternoon (heart palpitations, trouble breathing, panic) after chocolate mint. wondering if i'm extra sugar sensitive given generally high baseline anxiety atm. ice cream later didn't seem to bother (probably the sugar+caffeine at work). still dealing with housing stuff.

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2012.01.06 (backpost)

 

strength

12 pushups

40 crunches

 

cardio

1.2mi walk

 

food log

2 piece whole whole wheat toast with almond butter+raisins

1 bowl soup: carrot, noodles, onion, garlic, tofu, spinach, chia

1 chocolate mint

2 chocolate chip cookies

bowl of grits with nutritional yeast, earth balance

4 veggie samosas (small, frozen)

3/4 pita with olive tapenade/hummus

 

other

2 cup black tea

1 cup green tea

2 shots whiskey

1 shot tequila

2 beers

 

notes

calm before storm (moving). went to party, hence missing post (was out pretty late).

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2012.01.07

 

strength

moved many heavy boxes

 

cardio

on my feet all day packing/moving

 

food log

tofu scramble (with peppers, onions)

roasted potatoes

1 piece pizza (with daiya and tofu)

chinese food: spicy tofu with lots of veggies and white rice

 

other

1 cup black tea

1 cup oolong

 

notes

moving. lots of work and stress. resisted urge to just eat pizza.

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2012.01.08 (backpost)

 

4 pieces of pizza (2 in morning, 2 for dinner): mushrooms, green peppers, daiya

some BBQ tofu

soup: carrot, noodles, onion, garlic, tofu, spinach, chia

fried tofu (salt and pepper)

spring roll

noodle dish with tofu, variety of veggies

chocolate mint

three pieces of dark chocolate

rice chocolate candy bar

 

strength

tons of furniture moving/box lifting/attic loading

 

cardio

on my feet all day long

 

notes

second day of move: furniture and other big stuff. not much depression. legs, arms very sore and feet absolutely hurting

 

(edit: forgot some chocolate)

Edited by nathanielksmith
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2012.01.09 (backpost)

 

food log

field roast, collards, black eyed peas

organic chocolate o's with soymilk

black bean soup

2 chocolate mints

salt/pepper tofu

 

strength

cleaned, packed moved some final stuff but nothing super intensive

 

cardio

1.2mi walk, fast packing/cleaning session at old apartment

 

notes

at work. new commute route involves 1mi less of walking, roughly (need to map it).

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Hey there, Nathaniel!

 

Great job in consistency of your journal! I'm sorry to hear you've hit a bit of a rough patch recently with your housing situation, but it sounds like it got resolved quickly enough. Seems like you're staying pretty conscious of your food and exercise (which sometimes seems to be half the battle!) and trying to make good decisions in terms of resisting certain foods and incorporating more fitness. Great!

 

Hope everything went well with the move and that you'll be settled into your new place in no time. Hang in there!

 

All the best,

Karen

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Hm. I seem to have lost a day in here somewhere. I'm really not sure where it went. It was either the 8th or 9th. I will just continue.

 

2012.01.12

 

food log

bowl of grits with earth balance and nutritional yeast

chinese leftovers: tofu, veggies, rice. not a ton

noodle dish with veggies and tofu

6 chocolate mints

1 bowl of icecream

2 beers

 

strength

NONE

 

cardio

very short walk

 

notes

today was difficult. We learned that our *new* place might be sold before we could sign a lease, meaning we were facing another move in less than a month. this was awful and i spent most of the evening hunting craigslist for a new place. then we find out it won't be sold. at that point i was so burned out from anxiety it was pretty much just giving into ice cream and beer and watching Daria.

 

I'm in no way feeling defeated with respect to exercise, though, and fully intend to be back to my (humble) routine tomorrow.

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Don't give up! Remember, "this too shall pass."

 

Sounds like there are lots of things in your life right now that are out of your control, so just keep doing what you know is the best thing for your own well-being, in terms of diet and exercise, since really that's all you can control. (Haha! I need to take my own advice! )

 

Hang in there!

Karen

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2012.01.13

 

strength

NONE

 

cardio

1mi walk

 

food log

bowl of organic chocolate o's

1 piece toast with peanut butter and earth balance

3 tofu tacos (tofu, greens, hotsauce)

kimchi

1 chocolate mint

3 beers

big chinese dinner (family style): tofu, veggies, mock meats (mushroom and TVP). brown rice

 

other

1 cup green tea

1 cup oolong tea

2 cup black tea

 

notes

got up at 6am to get to work early. was very productive but paying for it now. also indulged a bit at work event in afternoon; between that and big dinner out with friends i did not do my exercises tomorrow however will be a day of unpacking and moving stuff.

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  • 3 weeks later...

2012.01.29

 

I completely fell off the wagon due to a combination of work & house stress. i stopped body weight exercises but *did* start cardio at the gym (thanks to the encouragement of my partner). I also began doing spinach+tofu+nut salads for lunch (did all last week) and enjoying oatmeal+spinach smoothies most mornings courtesy of my partner. instead of trying to backtrack i'm just going to pick up where i left off and look forward to february.

 

strength:

dismantled a 60 lbs headboard that came with our new house. lots of lifting/kicking/carrying/hitting.

moved heavy boxes up to attic

 

cardio:

got to gym late, so only about 15 minutes on elliptical; but burned 267 calories according to machine

 

food:

oatmeal (chia, salt, maple syrup, hemp seeds, cayenne)

smoothie (spinach, acai, raspberry, apple, banana)

faux chicken noodle soup

chocolate covered flower (tofuti ice cream treat)

1/2 "caterpillar roll": avocado, tofu, cream cheeze sushi

thai take out: wheat noodles, many veggies, fried tofu

 

other

2 cup black tea

 

notes

been having a recurring headache in the late afternoon/early evening. missed a couple days, but it's pretty regular. varies in intensity. no clue what it is yet but it's been happening for over 2 weeks.

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2012.01.30

 

strength

NONE

 

cardio

elliptical 65min 6mi 670calories

 

food log

3 chocolate chip cookies

1 chocolate covered flower (tofuti frozen dessert)

chocolate mint

some potato salad, maybe a cup and a half

oatmeal (salt, maple syrup, hemp seed, chia, cayenne)

spinach smoothie with blueberries, peaches, banana, apple

nut salad: almonds, walnuts, pumpkin seeds, raisins, chia seeds

soup: noodles, soy curls, carrots, celery, onions

few bites of BBQ soy curls

1/2 cup mashed potatoes

 

other

1 cup black tea

1 cup green tea

B12 gum

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I completely fell off the wagon due to a combination of work & house stress. i stopped body weight exercises but *did* start cardio at the gym (thanks to the encouragement of my partner). I also began doing spinach+tofu+nut salads for lunch (did all last week) and enjoying oatmeal+spinach smoothies most mornings courtesy of my partner. instead of trying to backtrack i'm just going to pick up where i left off and look forward to february.

 

notes

been having a recurring headache in the late afternoon/early evening. missed a couple days, but it's pretty regular. varies in intensity. no clue what it is yet but it's been happening for over 2 weeks.

Hey there! I think you have exactly the right plan! Rather than looking backwards at what you didn't do, just focus ahead on what you need to do next. Make February a great month!! Hope your headaches stop. Maybe you've developed some type of allergy? Have you compared your headaches/intensity with your food intake?

 

All the best!

Karen

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20120131

 

strength

squats:

1 set of 8 @ 45lbs (warmup)

1 set of 8 @ 75lbs

5 sets of 3-6 @ 85lbs

 

butterfly press:

1 set of 10 @ 30lbs (warmup)

3 sets of 5-10 @ 90lbs

 

elevated crunches, 15

 

cardio

25 minutes on elliptical; machine said about 250 calories.

 

food log

oatmeal

spinach smoothie

eco-planet crackers (about a serving)

4 chocolate chip cookies

seaweed (1.75 sheets of SeaSnax)

faux chicken noodle soup

 

other

2 cup black tea

mixed drink (soymilk, kahlua, mint schnapps)

 

notes

return to strength after many months. still feeling lots of thigh pain today.

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Hey there! I think you have exactly the right plan! Rather than looking backwards at what you didn't do, just focus ahead on what you need to do next. Make February a great month!! Hope your headaches stop. Maybe you've developed some type of allergy? Have you compared your headaches/intensity with your food intake?

 

Thanks! I thought allergy, too, which was disconcerting since I feel like I'm eating much better lately. The headaches haven't struck for three days now, though, so I'm wondering if they'll go as mysteriously as they came. It's also entirely possible that they're stress related: the absolute worst one was the night of a long 1.5hr presentation I gave at work.

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2012.02.01

 

strength

none, very sore from workout

 

cardio

none, very sore from workout

 

food log

"nut salad": raisins, chia, pepitas, almonds, walnuts

rice noodle thai curry with lots of tofu, veggies

fried tofu

... forget the rest

 

 

notes

this was a short day. woke up late and went to sleep sometime b/w 9 and 10. very, very sore from workout: mostly thighs.

Edited by nathanielksmith
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2012.02.02

 

strength

none, *still* sore

 

cardio

30 minutes, 350cal

 

food

oatmeal

fruit smoothie (out of spinach)

tortilla chips with food for lovers vegan queso

cabbage & noodles (lunch and dinner)

some crackers (like 3) with tofu misozuke

 

other

1 cup black tea

1 cup green tea

 

notes

first work from home day. went to see movie, no time for dinner, so had leftover cabbage/noodles late

Edited by nathanielksmith
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2012.02.03

 

strength

none, amazingly still sore from tuesday

 

cardio

70 minutes, 5.4mi, 750cal elliptical

 

food log

oatmeal

spinach smoothie

1 chocolate chip cookie

huge salad: spinach, tofu, goddess dressing, almonds, pepitas, chia, walnuts

coconut cashew tofu curry with bok choy, red onions, sweet red pepper

white rice

 

other

1 cup black tea

1 cup green tea

 

notes

had awful indigestion after salad (which i didn't eat until 3-4pm). hurt all the way through cardio but I still made it. Not sure if that was a good idea...

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