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Kora

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  1. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140411_171704_zps95v5xbzt.jpg So I've been gone to Waco an Austin on a research trip. I didn't log because it turned out to be a very busy trip. I found lots of interesting info! First person accounts of the lives of the original Texas Rangers. I'll be sorting through it for weeks. I didn't have access to a gym on this trip, plus lots of driving, and very little sleep. So I didn't have much time to workout but that doesn't mean I didn't get a little exercise. I took a pull up bar, push up things, and a few bands to workout in my room. I also did a 5 mile every morning. I also try to stop and move around a little on stops for gas ect.. workout wise I did ok. Not as good as I would have liked. I would have enjoyed hitting a few trails there but I just didn't have the time. I did really good with diet. I always get a room with a mini fridge and microwave. I cooked in my room. The first day I was there I stopped by a Pei Wei and bought several sides of steamed brown rice. So I could just microwave brown rice in my room. I also bought several bags of steam in the bag veggies. Some raw fresh veggies & fruits and protein shakes. Eating vegan and healthy in the hotel was easy. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140412_134411_zpsg3ashzg7.jpg Now the larger sections of the drive I had a bit of trouble staying vegan, because we ate out of gas stations. But vegetarian and healthy I could do easy. So I went that route. Generally had greek yogurt and fruit. http://i846.photobucket.com/albums/ab28/koraraving/Texas/IMGP1991_zps1a768525.jpg I made a new friend on my trip. LOL He ate all my trail mix.
  2. Training and rehab are both going good. I've just been out of town for a few days and I had a very full agenda. So I didn't have time on my trip to update. I'll probably make a quick update tonight and just pick things back up tomorrow.
  3. http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014/d89057ac-47ea-49a8-8448-1645c1887436_zpsdc22dd16.jpg Day 3 of Week 5 of a 25 week rehab/marathon training. Short post today, I gotta hit the road again. Running: 2 short splits Run #1 DISTANCE 2.41 mi DURATION 31m:59s AVG. SPEED 13:15 min/mi MAX. SPEED 10:01 min/mi Run #2 DISTANCE 2.50 mi DURATION 30m:39s AVG. SPEED 12:15 min/mi MAX. SPEED 10:00 min/mi http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014/instagram_zps250fafa9.jpg Hike: With a weighted pack. *Testing out my back. DISTANCE 4.10 mi DURATION 1h:41m:47s AVG. SPEED 2.4 mph MAX. SPEED 3.5 mph WEATHER Sunny WIND 9.9 mph ↑ TEMPERATURE 59°F http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014/49018135-fd05-4194-881e-501b5fdcc018_zpsd93e4732.jpg
  4. Specifically what type of training routine are you doing? And how consistent are you? It might help. Would depend on your food choices. There are good and bad vegan diets. What type of diet are you on now?
  5. His weight averages 160 to 170. Id say more toward the 170 these days. From what Ive read he does mostly bb stuff in the gym for upper body an core. He doesn't work his legs out alot and he does short runs 2 to 3 times a week. He has a very lean diet, very selective about his carb intake.
  6. I think he needs to bulk up some more because his head is just to big for that body. Every time I see him shirtless he looks like a bobble head model.
  7. Alive (natures way) makes a liquid vitamin.
  8. http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/IMG_20140409_072443_zps6ymahjfb.jpg Day 2 of Week 5 of a 25 week rehab/marathon training. Immediate Focus: 1. Try to condense some of my rehab work, while staying with the program. *This worked really good last week so I’m going to stay with the condensed version of rehab. 2. Ease my lifting routine back toward my more traditional WS4SB routine. 3. Finally!! I get to start focusing on speed in my running. For the first week that’s going to mean short runs to see how my back responds. 4. Putting a little focus back on my diet in terms nutrient timing. Just reestablishing old habits. 5. Trying to maintain a 1,500 calorie deficit for weight loss. Stats: Calorie Intake: 2255 Calories Burned: 1868 Calorie Balance: Negative -387 *I blame the oreos! They are evil little bastards! No running today. This proved to be a mistake as I had lower day training today and it killed my next run. I need to re-evaluate my lower body training in connection with my rest days. ME Lower Body **not really max effort as I'm still working up to that, but I'm preparing & testing my limits here. Warm up 3x10 body weight squats, which didn't feel very good for my knee but in hind sight I think it was because I didn't warm (stretch) the muscles up enough before trying this. So I decided not to try squats just yet and I changes to deadlifts. Sumo deadlifts 5x5 @ 40 5x5 @ 60 3x3 @ 70 3x3 @ 80 *Now this is the first time I've dead-lifted since the last surgery so I wasn't really prepared to push the weights just yet. Stationary Lunges with a knee tap 3x10 ES *I actually didn't any trouble or knee pain with these. Good Mornings 4x10 bar only Resisted Ab Wheel 3x10 http://i846.photobucket.com/albums/ab28/koraraving/Trails%202014/b609ec93-5886-481e-8b17-33d8781c671b_zps537219e0.jpg Back Rehab – Active Iso Stretching each stretch is held for 5 to 10 seconds then reset and stretched again 10 times. Mat work. Single Leg pelvic tilt Double leg pelvic tilt Bent leg hamstring stretch PSOAS Quads Glutes Trunk lateral flexors Staright leg hams Hip adductors HIp abductors piriformis trunk extensors Thoracic Lumbar rotators Self Mobilization Exercises for the knees - Down ward knee cap push 2 sets of 10 on each knee. Upward knee cap pull, 2 sets of 10. In ward knee cap push, 2 sets of 10. Outward knee cap pull. 2 sets of 10. Strengthening Exercises – for my knee Quad sets – 2 sets of 10 Ham sets – 2 sets of 10. SLR ( single leg raise) – 2 sets of 10 on both sides. Terminal knee extension. – 2 sets of 10 on each side. Mini squats – . 2 sets of 10. Isometric hip adductor – 2 sets of 10. Active Iso Strengthening – 2 sests of 10 on each side Quad knee extensors Quad knee flexors Hamstrings Hip extensors – hamstrings Hip abductors Hip adductors Glutes Hip external Rotators Hip internal rotators http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/db3e1a2d-60ed-438f-b46c-aa089e04e7cf_zps545c38a7.jpg Meal 2 8 Am - 10Calories Carbs Fat Protein Sodium Fiber Banana - Medium 7-8", 1 Medium 105 27 0 1 1 3 Plant Fusion Protein Powder - Unflavored, 30 g 120 3 2 22 390 0 - No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0 - Clear Fiber, 2 TSP 10 6 0 0 0 6 Betty Lou's Just Great Stuff - Organic Powdered Chocolate Peanut Butter, 2 Tbsp 40 6 1 4 55 2 Glaceau - Smart Water 18 fl oz 0 0 0 0 0 0 Totals: 300 43 6 27 526 11 Meal 3 11 Am - 1pm - Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1 Peppers, Red Bell, Generic - Peppers, Red, 0.5 pepper 23 2 0 1 3 2 Pei Wei - Steamed Brown Rice (5.5oz is 1/2 Order), 4.68 oz. 145 31 1 3 0 3 - Zucchini, includes skin, raw, 1 cup, chopped 20 4 0 2 12 1 - Classic Coleslaw, 3 oz (85g / 1.5 cup) 20 5 0 1 15 2 - Sweet & Sour Sauce, 2 tbsp (34 g) 60 14 0 0 110 0 Glaceau Vitamin Water Zero - Squeezed (Lemonade), 20 oz 0 5 0 0 0 0 Totals: 358 62 6 17 160 9 Meal 4 2pm - 4 Pm Glaceau - Smart Water , 24 fl oz 0 0 0 0 0 0 Mango - Fresh Medium Raw Mango, 1 medium mango 135 35 1 1 0 4 - Extra Firm Tofu, 1/2 block (85 grams) 180 2 10 20 40 2 Ketchup, 4 Tbsp 60 16 0 0 640 0 Totals 375 53 11 21 680 6 Meal 5 5pm - 7pm http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00247_0_zpsttrg9cii.jpg (Baked potato w/ caramelized whiskey onions, red peppers.) Melons - Cantaloupe, raw, 1 cup, balls 60 14 0 1 28 2 Blue Moon - Rounder - Belgian Style Pale Ale, 6 OZ 86 7 0 1 8 0 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00246_0_zpsbqcxleps.jpg Loaded Baked Potato, 1 potato 410 56 15 0 0 0 Totals: 556 77 15 2 36 2 Meal 6 7pm - 9pm Nabisco - Double Stuffed Oreos, 4 cookies 280 42 14 0 190 0 Totals: 280 42 14 0 190 0 Totals Calories1,869 carbs 277 fat 52 protein 67 Sodium 1,592 Fiber 28 http://i846.photobucket.com/albums/ab28/koraraving/Trails%20edit/161ed0d5-e901-4785-a13b-140130f0b7f5_zps61af6698.jpg
  9. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140407_172030_zpsxheerjha.jpg Day 1 of Week 5 of a 25 week rehab/marathon training. Immediate Focus: Sorry this is an edit in: I am still aiming for a 1,500 calorie a day deficit for weight loss. So my stats from yesterday are.. Calories Burned: 2888 (and this is for a 24 hour period) Calories Consumed: 1420 Calorie Balance: negative 1468 1. Try to condense some of my rehab work, while staying with the program. *This worked really good last week so I'm going to stay with the condensed version of rehab. 2. Ease my lifting routine back toward my more traditional WS4SB routine. 3. Finally!! I get to start focusing on speed in my running. For the first week that's going to mean short runs to see how my back responds. 4. Putting a little focus back on my diet in terms nutrient timing. Just reestablishing old habits. *Nutrient timing is something I've used for years. When I was injured and stressed for such a long time though and I wasn't training I stopped paying attention to my diet. Mostly because I didn't give a shit. So now I need to reestablish those habits. I also will need to relearn what I can eat while training. Obviously since going vegan I've made some big changes in what I eat now compared to what I ate when I was an endurance athlete preinjury. So I first had to learn to balance and plan my meals for the right balance of nutrition to my needs. Now that I have a good handle on that I now need to learn how to do that "in" training. The way food and drinks taste and how well you can digest them actually changes when you are physically training. So it's important to know before you do an endurance event, or trekking around the country what your taste buds and digestive system like while you are training. It helps to test though things out in training. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140407_075408_zpsdd5joqmq.jpg Running: Just a short run with increasing pace. (I probably want add specif training (like vo2, AT ect..) till next week.) DISTANCE 3.25 mi DURATION 36m:34s AVG. SPEED 11:15 min/mi MAX. SPEED 8:56 min/mi CALORIES 417 kcal HYDRATION 0.12L , estimates loss AVG. HEART RATE 167 MAX. HEART RATE 177 Heart rate zone Duration 1. WARM UP (114 - 126) 0m:05s 2. FAT BURNING (127 - 139) 0m:11s 3. AEROBIC (140 - 151)0m:17s 4. ANAEROBIC (152 - 164) 7m:34s 5. MAXIMUM (165 - 178) 28m:06s WEATHER Cloudy WIND 0.0 mph ↓ TEMPERATURE 46°F HUMIDITY 99% ME Upper Body Vertical Bench press 5x5 @ 35-45-55-65-75 3x3 @ 85-95-105 Hammer Shoulder Press 3x5 @ 60-80-100 3x3 @ 100-120-140 Supersetted Hammer Incline Press 3x10 @ 60 Hammer decline Press 3x10 @ 40 Supersetted Seated cable Rows 4x10 @ 40 Face Pulls 4x10 @ 40 Supersetted Hammer curls 3x10 @ 20 & 20 Kickbacks 3x10 @ 17 & 17 Iso Rows (things don't belong here, I just threw them in) 5x5 @ 90 Shrugs w/ 45lb plates using a rim grip so I could work my grip with shrugs 4x10 @ 45 & 45 Prisoner Abs (with cables & tricep rope) 4x15 @ 65 CHP Knee rehab Self Mobilization Exercises - Down ward knee cap push 2 sets of 10 on each knee. Upward knee cap pull, 2 sets of 10. In ward knee cap push, 2 sets of 10. Outward knee cap pull. 2 sets of 10. Stretching Exercises - Quads – 2 sets of 10 with holds Hamstrings- 2 sets of 10 with holds Calf stretch – 2 sets of 10 with holds TFL – .2 sets of 10 with holds Strengthening Exercises - Quad sets – 2 sets of 10 Ham sets – 2 sets of 10. SLR ( single leg raise) – 2 sets of 10 on both sides. Terminal knee extension. – 2 sets of 10 on each side. Mini squats – . 2 sets of 10. Isometric hip adductor – 2 sets of 10. Meal 1 5am - 7 Am Calories Carbs Fat Protein Sodium Fiber Pre run & post running Glaceau - Smart Water (Corrected for Potassium), 24 fl oz 0 0 0 0 0 0 Banana - Medium 7-8", 1 Medium 105 27 0 1 1 3 *Prerun - Clear Fiber, 2 TSP 10 6 0 0 0 6 Plant Fusion Protein Powder - Unflavored, 15 g 60 2 1 11 195 0 - No Sugar Added Flax Milk, 0.5 cup 13 1 1 0 40 0 Betty Lou's Just Great Stuff - Organic Powdered Chocolate Peanut Butter, 1 Tbsp 20 3 1 2 28 1 - Baked Sweet Potato, 1 oz, 2 oz 50 12 0 2 20 2 100% Pure Pumpkin, 1/4 c 25 6 0 1 5 2 Steamed Carrots, 1/4 cup 24 4 1 1 70 2 *post run Totals: 307 61 4 18 359 16 Meal 3 11 Am - 1pm Post weightlifting Broccoli 170 grams 60 8 0 4 40 6 Pei Wei - Steamed Brown Rice (5.5oz is 1/2 Order), 4.68 oz. 145 31 1 3 0 3 Plant Fusion Protein Powder - Unflavored, 30 g 120 3 2 22 390 0 No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0 - Prune Ones, 2 prunes 50 13 0 1 0 2 Clear Fiber, 1 TSP 5 3 0 0 0 3 Glaceau - Smart Water (23.7 Fl oz), 24 fl oz 0 0 0 0 0 0 Total 405 59 6 30 510 14 Meal 4 2pm - 4 Pm http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140407_150739_zpswgmazaum.jpg Grilled & bbq'ed Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1 Crowder Peas, 1/2 cup 80 18 0 5 460 5 Barbecue Sauce, 1 Tbsp 30 8 0 0 170 0 2 Slices Watermelon, 80 34 0 0 0 0 Totals: 280 61 5 15 650 6 Meal 6 7pm - 9pm - Baked Potato - Fully Loaded, 1 baked potato 430 57 17 14 150 0 Loaded w/ vegan butter, sour cream & cream chese. Topped with caramelized onions, rep peppers, & habaneros that were cooked in whiskey, brown sugar splenda & vanilla bean. Totals: 430 57 17 14 150 0 *This probably an under estimation of calories. Totals Calories 1,422 Carbs 238 Fat 32 Protein 77 Sodium 1,669 Fiber 36 http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140407_171704_zpsum0a47dh.jpg
  10. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140406_151321_zps01soukww.jpg Day 7 of Week 4 of a 25 week rehab/marathon training. Immediate Focus: Shifting my focus a bit more toward training and away from diet. 1. Try to condense some of my rehab work, while staying with the program. 2. Step my gym time ease back into a strength training. Really not worth the breakdown.. 2 hours cardio @ a low intensity in the gym. There was a little thunderstorm going on so I avoided it. lol That's it.
  11. I do think there's progress. What have you been doing for the last year? What type of training and diet? And how consistent have you been with it?
  12. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140405_081356_zpsbk7vc3gk.jpg Day 6 of Week 4 of a 25 week rehab/marathon training. Immediate Focus: Shifting my focus a bit more toward training and away from diet. 1. Try to condense some of my rehab work, while staying with the program. 2. Step my gym time ease back into a strength training. Split Run Run 1. DISTANCE 4.66 mi DURATION 1h:00m:32s AVG. SPEED 12:26 min/mi MAX. SPEED 11:05 min/mi CALORIES 567 kcal Run 2. Run 1. DISTANCE 4.00 mi DURATION 52m:12s AVG. SPEED 12:32 min/mi MAX. SPEED 10:53 min/mi CALORIES 567 kcal AVG. HEART RATE 145 MAX. HEART RATE 155 WEATHER Cloudy WIND 3.1 mph ← TEMPERATURE 41°F HUMIDITY 65% http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140405_081445_zpsiuvx4rop.jpg Weight Lifting: Back Front lat pulldowns [email protected] [email protected] [email protected] Standing Wide Grip Lat Pulldowns [email protected] 105 Seated Cable Rows to mid chest supersetted with alternating sets of face pulls [email protected] SS/w [email protected] Hammer High Rows [email protected] [email protected] [email protected] Hammer Low rows [email protected] Hypers [email protected] http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140405_082015_zpsgizophaw.jpg
  13. http://i846.photobucket.com/albums/ab28/koraraving/hdr_00205_0_edited_zps9230f867.jpg I had a "rest day".. it wasn't restful. It was stressful, busy and I didn't all day then ended up eating like awful that night.. and then today I've been sick and feeling off like moody, sore and bitchy so I ran my 3 miles this morning. It was ok, but I didn't really enjoy it. So I ditched my training plan for today and went to the lake. Did a little trail running, a little hiking and a little lounging.. Then I went for Evil Jungle Curry and a couple beer. http://i846.photobucket.com/albums/ab28/koraraving/8e01c37e-a8c7-4bfa-8e4d-d5f6a35729df_zps28520ad1.jpg http://i846.photobucket.com/albums/ab28/koraraving/hdr_00201_0_edited_zpse6c22295.jpg http://i846.photobucket.com/albums/ab28/koraraving/d433dc42-fa31-464f-b050-d3b36d4813e9_zpsa641df41.jpg http://i846.photobucket.com/albums/ab28/koraraving/hdr_00218_0_zps642569da.jpg http://i846.photobucket.com/albums/ab28/koraraving/hdr_00217_0_zps24f6a56a.jpg http://i846.photobucket.com/albums/ab28/koraraving/hdr_00216_0_zpsb9c6b5d5.jpg
  14. You can get apps to work with them on your phone. LOL, Seams odd to be able to get an ecg on your phone but you can. Just downloaded this one: http://www.azumio.com/apps/stress-check/ Just took my first reading and it said my stress level was 0% and in a state of calm... you don't say ?! It's amazing what phones can do!
  15. That looks like a very useful site. I will add to the top of my resource links stash. I'd rep you if we had a rep system. LOL
  16. Oh I didn't have a point, was just curious if other people considered those types of preworkout drinks supplements or not.
  17. Would you really consider vega sport drinks a supplement? I think of them as food.. all it really does is provide sugar & sodium for your the body use. What I consider a supplement is more along the lines of things I can't get from a glass of tea with brown rice syrup. (lol) Like high does of caffeine, 1,3 dim, ect.. something I can't get from food form. I don't consider my protein powders as supps either. I doubt I could talk the FDA into reclassifying them though.
  18. The SkinnyGirl stuff is generally just low-quality liquor and low-sugar mixers instead of the standard sweet stuff. They've been beaten up for false advertising in the past, too. You're better off making your own or just ordering carefully. As for liquors, ABV is the defining factor, not the type of liquor. The difference in calories between vodka, gin, rum, whiskey, etc of equivalent proof is negligible. Hell I would drink kool aid from Jim Jones if I thought it had booze it and I get my calorie in my day.
  19. Nice example of text book westside. Very nice journal.
  20. Brooks always has nice shoes. I like them because they seam to have more toe room then some of the brands but sometimes I find them a bit heavy.
  21. Every time someone asks "hey can recommend me a nutrition & training program?" I always think, My God that's like asking what kind of car you should buy with out any info on the consumer.
  22. You can get apps to work with them on your phone. LOL, Seams odd to be able to get an ecg on your phone but you can.
  23. Sorry I got a bit distracted as far as vega sport's preworkout drink. I thinks it's great for what it is. It has a nice mix of carbs for energy and sodium, for replacement. I think Brendon Braizer puts out good products however he's fairly anit-stimulant. So for people who are basically stim junkies (like me) it doesn't provide much in the way of kick. If you aren't use to taking a lot of stims then you might get something out the yerba mate and green tea. Personally for the price I would just have green tea, yerba mate mix with brown rice syrup & agave nectar. It would be much cheaper.
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