Fire Academy prep and food log

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Eiji
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Re: Fire Academy prep and food log

#16 Postby Eiji » Wed Sep 02, 2015 1:18 pm

I used to do stairs quite a bit. We have a run of stairs in a neighboring town of 295 steps up a steep hill. I would jog up/down with 50# vest
Jog up/down no vest
Walk up/down w/2 35# Dumbbells

I haven't done that in ages though
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

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Eiji
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Re: Fire Academy prep and food log

#17 Postby Eiji » Wed Sep 02, 2015 9:59 pm

9/2/15

Another good day even though I havent been getting enough sleep. I average about 6 hrs per night.

Breakfast smoothie: banana, raspberries, blueberries, spinach, amla, spirulina, OJ, almond milk

time to change things up a bit. Im still going to do 3-4 full body sessions per week but will cycle 4 different workouts. Each workout will have an upperbody push, upperbody pull, a lowerbody, and an abdominal exercise. I will be working up to 10 sets per exercise depending on the time I have per workout. I like to do one set of each exercise with about 30 sec rest for one round and then repeat.

Upperbody Push
Ring dips, Ring push ups, Overhead press, Handstand push up/ elevated piked ring push up

Upperbody Pull
Pull ups/chins on bar or rings, Rowing movement with bar or rings, assisted one arm chins

Lower body
Front squat, Deadlift, Pistol squat, Jump squat

Abdominals
Standing abwheel rollouts, Hanging leg raise toes to bar, Front lever progressions, L-sit holds

11:30 preworkout: 3 dates, 3 scoops amino energy, creatine

workout:
10 min jumprope warm up

7 rounds of:
Pull ups x 10
rest 30 sec
Elevated Ring push up x 20
Rest 30 sec
Front squat 135 x 5
Rest 30 sec
Standing Abwheel x 2

I usually do my standing abwheels going up a slight ramp to make it a bit easier but I did these on the ground and touched my nose each rep...bad ass.

Lunch:
a big mound of soba noodles and about 1/4 watermelon

Now here comes a little back story. I have been dealing with mild eczema since I was 25. Its been off and on with scaly ichy patches on my chest and back. For the last 4 months it has been pretty bad. every time it seems to clear it comes right back when before it was intermittent. It was one of the reasons for going plant based but after 2 months and no relief I scheduled an appt with an allergy specialist. the appointment was today and I had a rash test done. I had reactions to peas, tomato, sesame seeds, pistachio, and hazelnuts. The test has approximately 25-30% false positives and some reactions to allergenic foods such as wheat and soy may not show up I have to go on an elimination diet for 2 weeks and start introducing foods as long as the rash has cleared. If the rash has not cleared I can assume the eczema is caused by something else. so in the mean time I am limited to a restricted diet uhggg.

Dinner: Kale fried rice topped with black beans
2 cups brown rice, 1 bunch kale, 3 cloves garlic, sea salt, cayenne pepper, 1 cup black beans.
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

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Re: Fire Academy prep and food log

#18 Postby Eiji » Fri Sep 04, 2015 3:33 pm

9/4/15

AM breakfast smoothie: banana, mango, raspberry, blueberry, spinach, juice from one orange, water

3 scoops amino energy

Workout
warmup: 12 mins jump rope
Circuit with 30-60 sec between exercises and 30-60 sec between rounds

8 rounds of
Chin up: BW + 50lbs x 6 reps
Ring dips: BW + 50lbs x 6 reps
Deficit deadlift: 315 x 3 reps

Finisher: 1 min repeat set on watch timer
4 rounds with no rest
15 push ups then jump rope till beep
15 4cnt flutter kicks then jump rope till beep
15 Strict BW squats then jump rope till beep

notes: felt pretty strong through out but left out ab work because those guys were not recovered from the abwheel brutallity from last session. Man I loved the finisher!!! that will become its own workout soon for academy conditioning.

Lunch
Fried rice: 2 cups brown rice, 1 cup broccoli, green onions, fresh ginger, minced garlic, sea salt, cayenne pepper
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

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Eiji
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Re: Fire Academy prep and food log

#19 Postby Eiji » Mon Sep 07, 2015 3:28 pm

This elimination diet is for the birds. So boring. I can't wait to start introducing things back. I haven't decided what to go with first though.

I got lazy and didn't log in food sat and sun but I'm back on track today.

8:00 smoothie. 2 bananas, 1 cup mango, 1 cup blueberries, 2 cups kale, 1 cup almond milk, 1 cup OJ.
11:00 3 dates, 3 scoops amino energy, 5g creatine

workout:

15 min jump rope. I'm loving the jump rope. I can't wait to get good at it.

I decided to take it easy on legs today. (Pussed out)

elevated ring push ups
BW + 50lbs x 12,12,12,10,10
pull ups
BW x 12,12,12
chins
BW x 12,12

It was around 90* in my garage and I was feeling a bit drained so I cut the workout after that.

Lunch: Cajun black beans and white rice. So yummy. I might just make this again for dinner but I just saw a recipe for high protein mashed potatoes that I want to try.

Snack: I made another batch of cajon black beans and white rice.

Dinner: large spinach salad with cucumbers, red peppers and lemon dressing. 2 servings high protein mashed potatoes from ohsheglows. they were decent but sooooo filling.

gonna try to get to bed early. Im pretty sure my recovery/gains have been hampered by my lack of sleep
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

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Eiji
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Re: Fire Academy prep and food log

#20 Postby Eiji » Tue Sep 08, 2015 4:33 pm

9/08/15

Breakfast: smoothie-banana, blue berries, mango, kale, OJ

Workout: 2 - 20 min jump rope

Lunch: 1 cup white rice with cajun black beans

Snacks:
protein smoothie- 1 cup blue berries, 1 cup mango, 2 cups kale, 1/2 cup white beans, 1 cup OJ, water, 1 tbsp ground flax
3 rice cakes
1 avocado
1 tbsp strawberry jam
1 apple
1/4 cup pumpkin seeds

Dinner:
Large spinach and arugula salad
Cajun black beans and brown rice

I need to be eating this much everyday. I cheated on the elim diet with the pumpkin seeds but WTH.
Last edited by Eiji on Tue Sep 08, 2015 7:40 pm, edited 1 time in total.
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

esqinchi
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Re: Fire Academy prep and food log

#21 Postby esqinchi » Tue Sep 08, 2015 4:46 pm

Ab wheels are brutal. When I was much larger, I tried one just for fun. Felt that for about a week. I too, on occasion, have a flare up of eczema, usually on my left calf. Tends to come out in times of high stress, or very dry climate, or when it's really hot outside. Do you know it to be tied to diet? Sucks with the minimal variety at the moment. When I tried 80/10/10 for about six months I started having allergic reactions to bananas; small breakouts, etc. That's kind of what put me off the whole thing - that and gaining 12 pounds.

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Eiji
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Re: Fire Academy prep and food log

#22 Postby Eiji » Wed Sep 09, 2015 4:26 pm

esqinchi wrote:Ab wheels are brutal. When I was much larger, I tried one just for fun. Felt that for about a week. I too, on occasion, have a flare up of eczema, usually on my left calf. Tends to come out in times of high stress, or very dry climate, or when it's really hot outside. Do you know it to be tied to diet? Sucks with the minimal variety at the moment. When I tried 80/10/10 for about six months I started having allergic reactions to bananas; small breakouts, etc. That's kind of what put me off the whole thing - that and gaining 12 pounds.


Yes ab wheeling is badass. That's why I'm trying to get good at them. They really are a full body exercise and take a minute to recover from if you push it.

As far as the eczema goes I'm not sure it is even diet related but need to rule that out.

Eating all plants sure makes it hard to hit macros without going way over on carbs unless you supplement with powder. Arghh

I hope your puppy is feeling better.
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

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Eiji
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Re: Fire Academy prep and food log

#23 Postby Eiji » Wed Sep 09, 2015 5:37 pm

9/09/15

Breakfast smoothie:
1 cup each - mango, blueberries, white beans, orange juice, water
2 cups kale

Snack:
2 rice cakes
1 tbsp strawberry jam

preworkout: 3 scoops amino energy, 5g creatine

Workout:
warm up 5 min of jump rope...Its around 90 deg outside and 5-10 deg warmer in the garage

Paired chins and elevated piked ring pushups one leg extended 45 sec between sets
Chins BW + 50lbs x 7,7,7,7,7
EPRP BW x 7,7,7,7,7

Front squats, cleaned first rep
135 x 5
155 x 5 ... I can feel that this is not going to go well today...The heat is killing me
185 x 4,3,failed to clean the first rep....power is gone...Im done

Pistol squats x 12,10,10 both legs...sooo much harder on the left side

Standing ab wheel x 3,2,flat on my face...hehe ok now im done

Post workout: 2.5 cups rice milk with 5g bcaa

Lunch:
1.5 cups brown rice with 2 cups veggies(mushrooms, red peppers, green onions, fresh ginger) with homemade chili garlic sauce.
2 cups rice milk blended with 1 can of white beans

Dinner:
3 avocado sushi rolls
Bean smoothie - 1 can white beans w 2 cups rice milk
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

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Eiji
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Re: Fire Academy prep and food log

#24 Postby Eiji » Thu Sep 10, 2015 10:34 pm

Took it easy today.

What I had to eat

3 smoothies each with: 3/4 cup white beans, banana, 3/4 cup mango, 3/4 blueberries, 2 cups kale, 1 cup OJ, water, 1 tbsp flax seed

1/4 cup pumpkin seeds
1 apple
3 avocado, broccoli sprouts and brown rice sushi rolls. Holy crap these are good. I'll have to share the recipe.
Handful of oats
Large plate of Jap curry see recipe in recipe section of this forum, went back for seconds
17 oz coconut water

I know I didn't hit my macros target but damn it's hard to hit over 100g protein with no soy or powders.
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

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Eiji
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Re: Fire Academy prep and food log

#25 Postby Eiji » Fri Sep 11, 2015 1:04 pm

9/11/15

Smoothie: 3/4 cup oats, 3/4 cup mango, 3/4 cup blueberries, 1 banana, 2 cups kale, 2 tbsp flax seed, 1 cup OJ, water

Preworkout: 17 oz coconut water, 2 scoops amino energy, 5g creatine
During workout: 1 banana, 17 oz coconut water, 20 oz water. So damn hot out.

Workout:
Warmup with 15 min jump rope. I'm pretty happy with my jumprope progress. I can now do crisscross and double unders. Yay! Endurance is much better too.

I rigged up some 4k lb webbing from pull-up bar for some back squat safeties. Works great but it's much harder since the first rep starts from the bottom of the hole.

Back squat:
145x5
185x5
225x5
245x5
225x10

DB row 100(each) x 6,7,7,7
Ring Dips + 50lbs x 8,8,7,7

Tricep ring extensions (think upside dow skull crusher/French press)
BW x 12,10,9

Post workout: 17 oz coconut water
Smoothie: 1 cup oats, 3/4 cup white beans, 2 cups water. Not super tasty

Smoothie: 1 cup oats, 1 cup white beans, 1 banana, 1 cup blueberries. 43g protein, 186g carbs, 13g fat and 996 calories. Damn I think I'm going to be able to hit my calorie targets. Finally!

Dinner: 2 avocado sushi rolls, munched on some granola, big bowl of left over curry, and later I went back and had a big bowl of left over Cajun black beans and rice.
My intestines feel loaded with oats and beans. Hopefully they pass through just fine. I would hate to find something as powerful as a 1000 cal smoothie and find it doesn't work for me digestively
Last edited by Eiji on Sat Sep 12, 2015 12:02 pm, edited 2 times in total.
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

esqinchi
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Age: 40
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Location: Chicago, IL, USA

Re: Fire Academy prep and food log

#26 Postby esqinchi » Fri Sep 11, 2015 1:36 pm

Ring dips plus weight sounds brutal. Something about the instability of rings makes the dips so much harder.

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Eiji
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Re: Fire Academy prep and food log

#27 Postby Eiji » Fri Sep 11, 2015 2:04 pm

esqinchi wrote:Ring dips plus weight sounds brutal. Something about the instability of rings makes the dips so much harder.


Yeah, everything on rings is harder but definitely worth it. Best equipment investment by far and they are the first items packed whenever I travel. Dips have always been one of my favorite exercises for chest and I recently did parallel bar dips with 135lbs x 3 reps and 90lbs x 11 reps. I feel that once you are strong enough at regular dips say like the ability to do sets of 30+ then moving on to the rings is best. Once the stabilizers are strong enough, that comes with practice over a few weeks, then ring exercises feel easier on the wrist and elbows.
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

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Eiji
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Posts: 279
Age: 45
Joined: Wed Aug 26, 2015 4:53 pm

Re: Fire Academy prep and food log

#28 Postby Eiji » Sat Sep 12, 2015 1:47 pm

9/12/15

5 rounds no rests
OHP 95x5
1:00 jump rope
Bent row 95x10
1:00 jump rope
Front squat 95x5
1:00 jump rope

Just testing out my metcon. I think it'll work. I used light weights since I had a heavyish workout yesterday. I was pretty sore this morning and hopefully I got the blood flowing good enough to help with recovery while getting some cardio in.

Today's food:
Mango and papaya. Didnt measure but I ate my fill
Smoothie: 1 banana, 1 cup blueberries, 1 cup oats, 1 cup white beans, water
2 avocado and broccoli sprout sushi rolls.
Green Thai curry with bamboo shoots, red pepper, mushrooms over brown rice and 3/4 cup garbanzo beans.
Smoothie: banana, 1/2 cup oats, 1/2 cup garbanzo beans, 1 cup mango, 1 cup blueberries, cinnamon, water.

These last few days of packing it in have been really good. My muscles look full again and the needle on the bathroom scale has reversed and is going positive. All this time I thought it was the diet but apparently it was that I wasn't getting enough calories in to support my training. Hopefully my stomach agrees with the new addition of blended oats to the smoothies.
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

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Eiji
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Re: Fire Academy prep and food log

#29 Postby Eiji » Mon Sep 14, 2015 9:34 am

Ok now here is another issue. Beans and legumes. I love them but I can't eat them anymore. The gas I produce after eating them is constant even while sleeping and is driving my wife crazy. I'm not sure what to do at this point. Without beans and legumes how the heck do I hit my macros? Oh ya I'm not going to eat purified gluten either.
I'm not sure how to proceed
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

HIT Rob
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Re: Fire Academy prep and food log

#30 Postby HIT Rob » Mon Sep 14, 2015 11:29 am

Im the same, most beans cause me stomach issues, thankfully lentils and chickpeas dont cause me any irritation. Are all beans an legumes causing problems for ya or is it just specific ones?


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