nathanielksmith Posted January 2, 2012 Share Posted January 2, 2012 GOALS:1. increase general strength through squat routine2. regular cardio3. weight loss (~10 pounds)4. more responsible eating 2012.01.01 cardio:bike ride, mixed elevatiaon, 6.5 miles in 40 minutes strength:pushups, 6crunches, 20 food (to time of posting):organic chocolate o's3 chocolate mints3 chocolate trufflestempeh, spinach, carrot, chia, pea, corn soup (two bowls)chips with salsa and food for lover's quesocollard greensblack eyed peaswhite basmati ricecornbread muffinmashed potatoes with earth balancecandied almondspumpkin bread other:2 cup green tea2 cups mint/eleuthro/lemongrass tea Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 3, 2012 Author Share Posted January 3, 2012 (edited) 2012.01.02 cardio:4.0mi bikeride, hilly strength:pushups, 7crunches, 20 food (edited next day):organic chocolate o's with soymilk4 chocolate mintssoup: kidney beans, spinach, potatoes, chia, corn (two bowls)multigrain crackers with habanero pepper jamone piece whole wheat breadslice of sheeseone piece whole wheat bread with almond butter, raisins other:2 cup green tea1 cup herbal tea1 cup teecino Edited January 4, 2012 by nathanielksmith Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 4, 2012 Author Share Posted January 4, 2012 2012.01.03 strengthpushups, 10crunches, 45 cardio4.2mi bikeride, hilly elevation2.4mi walk food logtwo pieces whole wheat toast with almond butter, raisinstrader's joe's noodle box with added tofu, chia seeds, miso1 bag potato chips1 chocolate trufflesoup: potatoes, kale, quinoa, tempeh, celery, onions2 pieces sourdough bread (plain) other1 cup black tea1 cup white tea1 cup green tea1 cup teecino notes: first day back at work since dec 20. Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 5, 2012 Author Share Posted January 5, 2012 2012.01.04 strengthpushups, 10crunches, 40 cardioNOTHING food logoatmeal with raisins, chia seed, maple syrup, cayenne3.5 slices of sourdough bread (two with earth balance)2 chocolate mints1 chocolate cookie2.5 bowls of soup: potatoes, kale, quinoa, tempeh, celery, onions other:1 cup black tea1 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) Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 6, 2012 Author Share Posted January 6, 2012 2012.01.05 strengthpushups, 11crunches, 35 cardio1.4mi walk food logone piece sourdough bread, almond butter, raisinsbananaramen (half of packet) with 1ts miso, tofu, wakame, dulseone chocolate mintone chocolate truffle1.5 bowls soup: carrot, noodles, onion, garlic, tofu, spinach, chiaone ice cream thing (tofutti "yours truly")one tofutti cutie other2 cup green tea1 cup black tea noteshad 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. Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 8, 2012 Author Share Posted January 8, 2012 2012.01.06 (backpost) strength12 pushups40 crunches cardio1.2mi walk food log2 piece whole whole wheat toast with almond butter+raisins1 bowl soup: carrot, noodles, onion, garlic, tofu, spinach, chia1 chocolate mint2 chocolate chip cookiesbowl of grits with nutritional yeast, earth balance4 veggie samosas (small, frozen)3/4 pita with olive tapenade/hummus other2 cup black tea1 cup green tea2 shots whiskey1 shot tequila2 beers notescalm before storm (moving). went to party, hence missing post (was out pretty late). Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 8, 2012 Author Share Posted January 8, 2012 2012.01.07 strengthmoved many heavy boxes cardioon my feet all day packing/moving food logtofu scramble (with peppers, onions)roasted potatoes1 piece pizza (with daiya and tofu)chinese food: spicy tofu with lots of veggies and white rice other1 cup black tea1 cup oolong notesmoving. lots of work and stress. resisted urge to just eat pizza. Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 12, 2012 Author Share Posted January 12, 2012 (edited) 2012.01.08 (backpost) 4 pieces of pizza (2 in morning, 2 for dinner): mushrooms, green peppers, daiyasome BBQ tofusoup: carrot, noodles, onion, garlic, tofu, spinach, chiafried tofu (salt and pepper)spring rollnoodle dish with tofu, variety of veggieschocolate mintthree pieces of dark chocolaterice chocolate candy bar strengthtons of furniture moving/box lifting/attic loading cardioon my feet all day long notessecond day of move: furniture and other big stuff. not much depression. legs, arms very sore and feet absolutely hurting (edit: forgot some chocolate) Edited January 12, 2012 by nathanielksmith Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 12, 2012 Author Share Posted January 12, 2012 2012.01.09 (backpost) food logfield roast, collards, black eyed peasorganic chocolate o's with soymilkblack bean soup2 chocolate mintssalt/pepper tofu strengthcleaned, packed moved some final stuff but nothing super intensive cardio1.2mi walk, fast packing/cleaning session at old apartment notesat work. new commute route involves 1mi less of walking, roughly (need to map it). Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 12, 2012 Author Share Posted January 12, 2012 2012.01.10 food logorganic chocolate o's with soymilk3 chocolate mintspb&j sandwich on spelt breaddried nori with oliveoil, saltnoodle dish with tofu, many veggies2 bananas strengthpushups, 10crunches, 30 cardio1.2mi walk noteswork. ate pretty light. resisted a beer. Link to comment Share on other sites More sharing options...
kareno Posted January 12, 2012 Share Posted January 12, 2012 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 Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 13, 2012 Author Share Posted January 13, 2012 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 logbowl of grits with earth balance and nutritional yeastchinese leftovers: tofu, veggies, rice. not a tonnoodle dish with veggies and tofu6 chocolate mints1 bowl of icecream2 beers strengthNONE cardiovery short walk notestoday 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. Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 13, 2012 Author Share Posted January 13, 2012 kareno, thanks for the encouragement! it's been really hard to deal with the housing stuff. We had to move pretty far from our gym (used to be walkable) which makes my getting back into squats even less likely. But I'll continue with my body weight stuff at home. Link to comment Share on other sites More sharing options...
kareno Posted January 13, 2012 Share Posted January 13, 2012 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 Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 14, 2012 Author Share Posted January 14, 2012 2012.01.13 strengthNONE cardio1mi walk food logbowl of organic chocolate o's1 piece toast with peanut butter and earth balance3 tofu tacos (tofu, greens, hotsauce)kimchi1 chocolate mint3 beersbig chinese dinner (family style): tofu, veggies, mock meats (mushroom and TVP). brown rice other1 cup green tea1 cup oolong tea2 cup black tea notesgot 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. Link to comment Share on other sites More sharing options...
kareno Posted January 14, 2012 Share Posted January 14, 2012 unpacking and moving stuff = cardio and strength training! Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 30, 2012 Author Share Posted January 30, 2012 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 soupchocolate covered flower (tofuti ice cream treat)1/2 "caterpillar roll": avocado, tofu, cream cheeze sushithai take out: wheat noodles, many veggies, fried tofu other2 cup black tea notesbeen 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. Link to comment Share on other sites More sharing options...
nathanielksmith Posted January 31, 2012 Author Share Posted January 31, 2012 2012.01.30 strengthNONE cardioelliptical 65min 6mi 670calories food log3 chocolate chip cookies1 chocolate covered flower (tofuti frozen dessert)chocolate mintsome potato salad, maybe a cup and a halfoatmeal (salt, maple syrup, hemp seed, chia, cayenne)spinach smoothie with blueberries, peaches, banana, applenut salad: almonds, walnuts, pumpkin seeds, raisins, chia seedssoup: noodles, soy curls, carrots, celery, onionsfew bites of BBQ soy curls1/2 cup mashed potatoes other1 cup black tea1 cup green teaB12 gum Link to comment Share on other sites More sharing options...
kareno Posted January 31, 2012 Share Posted January 31, 2012 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. notesbeen 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 Link to comment Share on other sites More sharing options...
nathanielksmith Posted February 2, 2012 Author Share Posted February 2, 2012 20120131 strengthsquats:1 set of 8 @ 45lbs (warmup)1 set of 8 @ 75lbs5 sets of 3-6 @ 85lbs butterfly press:1 set of 10 @ 30lbs (warmup)3 sets of 5-10 @ 90lbs elevated crunches, 15 cardio25 minutes on elliptical; machine said about 250 calories. food logoatmealspinach smoothieeco-planet crackers (about a serving)4 chocolate chip cookiesseaweed (1.75 sheets of SeaSnax)faux chicken noodle soup other2 cup black teamixed drink (soymilk, kahlua, mint schnapps) notesreturn to strength after many months. still feeling lots of thigh pain today. Link to comment Share on other sites More sharing options...
nathanielksmith Posted February 2, 2012 Author Share Posted February 2, 2012 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. Link to comment Share on other sites More sharing options...
kareno Posted February 3, 2012 Share Posted February 3, 2012 Yikes! Hopefully, the headache came AFTER the presentation, not before? In any case, hope they stay away for good!!! Link to comment Share on other sites More sharing options...
nathanielksmith Posted February 5, 2012 Author Share Posted February 5, 2012 (edited) 2012.02.01 strengthnone, very sore from workout cardionone, very sore from workout food log"nut salad": raisins, chia, pepitas, almonds, walnutsrice noodle thai curry with lots of tofu, veggiesfried tofu... forget the rest notesthis 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 February 5, 2012 by nathanielksmith Link to comment Share on other sites More sharing options...
nathanielksmith Posted February 5, 2012 Author Share Posted February 5, 2012 (edited) 2012.02.02 strengthnone, *still* sore cardio30 minutes, 350cal foodoatmealfruit smoothie (out of spinach)tortilla chips with food for lovers vegan quesocabbage & noodles (lunch and dinner)some crackers (like 3) with tofu misozuke other1 cup black tea1 cup green tea notesfirst work from home day. went to see movie, no time for dinner, so had leftover cabbage/noodles late Edited February 5, 2012 by nathanielksmith Link to comment Share on other sites More sharing options...
nathanielksmith Posted February 5, 2012 Author Share Posted February 5, 2012 2012.02.03 strengthnone, amazingly still sore from tuesday cardio70 minutes, 5.4mi, 750cal elliptical food logoatmealspinach smoothie1 chocolate chip cookiehuge salad: spinach, tofu, goddess dressing, almonds, pepitas, chia, walnutscoconut cashew tofu curry with bok choy, red onions, sweet red pepperwhite rice other1 cup black tea1 cup green tea noteshad 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... Link to comment Share on other sites More sharing options...
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