ashrobo's online training journal - Page 7

ashrobo · #61 09-13-2003, 12:10 PM

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Hey, Ash! [img]/forum/images/graemlins/cool.gif[/img] Paty is right that you should not weight train on an empty stomach. If you spare muscle well, morning cardio on an empty stomach is fine. Some people are able to do it with no adverse effects. [img]/forum/images/graemlins/smile.gif[/img]

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right, i won't do that again! (=

ashrobo · #62 09-13-2003, 12:26 PM

it's the weekend and rest day!

meal 1 1000H - oatmeal pancake (1/2 c instant oats, and olive oil) and 500ml of water kudos to tuf for the recipe! 

meal 2 1300H - sweet potato, brocolli, cottage cheese, and 500ml of water

meal 3 1600H - chicken breast, low fat yoghurt, 1 banana

meal 4 1900H - chicken breast, sweet potato, cabbage and 500ml of water

meal 5 0000H - brocolli, cottage cheese and 500ml of water

i've found my protein powder but there's no date of expiration on it. so, how do i check for expired protein powder? clues, anyone?

thanks!
-ashrobo

Patyal68 · #63 09-13-2003, 02:49 PM

Hello ash, I have a few comments:
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it's the weekend and rest day! Cheers!!! Hope you enjoy it and get energized for your next round [img]/forum/images/graemlins/smile.gif[/img]

meal 1 1000H - oatmeal pancake (1/2 c instant oats, and olive oil) and 500ml of water kudos to tuf for the recipe! A loooot better!!! Just get your multivitamins and you'll be all set. 

meal 2 1300H - sweet potato, brocolli, cottage cheese, and 500ml of water I suggest to add a salad, you can get a lettuce and cucumber, for me those are the best choices because don't take a lot of space in the fridge and last for a while

meal 3 1600H - chicken breast, low fat yoghurt, 1 banana Add some greens here. Water, don't forget the water [img]/forum/images/graemlins/grin.gif[/img]

meal 4 1900H - chicken breast, sweet potato, cabbage and 500ml of water It's too late for starchy carbs. Remember starchy carbs should be consumed in the first part of the day. Hmmm... I suspect someone hasn't done some reading [img]/forum/images/graemlins/smirk.gif[/img] 

meal 5 0000H - brocolli, cottage cheese and 500ml of water Very good, too. There are 5 hours between this meal and the previous one, try to add one around 9:30 pm. If you don't feel too hungry try to have some ff cottage cheese and EFA oils, another option is a handful of nuts, remember: if you don't eat every 2-3 hours your body will start storing fat as a survivor mechanism and you don't want that, don't let your body assume you are starving yourself.

i've found my protein powder but there's no date of expiration on it. so, how do i check for expired protein powder? clues, anyone? Sometimes the exp date is printed in a hidden place of the container and is hard to find. Otherwise, I have no clue how to know if still good. Why don't you post a new thread in the nutrition section about it. You'll get some responses there

thanks! You are very welcome 
-ashrobo

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ashrobo · #64 09-13-2003, 11:06 PM

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Hello ash, I have a few comments:
Cheers!!! Hope you enjoy it and get energized for your next round [img]/forum/images/graemlins/smile.gif[/img]

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thanks Patyal!

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A loooot better!!! Just get your multivitamins and you'll be all set. 

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i'll be getting the multivitamins next week!

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I suggest to add a salad, you can get a lettuce and cucumber, for me those are the best choices because don't take a lot of space in the fridge and last for a while

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the lettuce i've got spoils quite easily.. ):

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 Add some greens here. Water, don't forget the water [img]/forum/images/graemlins/grin.gif[/img]

[/ QUOTE ] [img]/forum/images/graemlins/tongue.gif[/img] i forgot the water for this one.. X:

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It's too late for starchy carbs. Remember starchy carbs should be consumed in the first part of the day. Hmmm... I suspect someone hasn't done some reading [img]/forum/images/graemlins/smirk.gif[/img] 

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oops, i've been discovered! [img]/forum/images/graemlins/grin.gif[/img]

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 Very good, too. There are 5 hours between this meal and the previous one, try to add one around 9:30 pm. If you don't feel too hungry try to have some ff cottage cheese and EFA oils, another option is a handful of nuts, remember: if you don't eat every 2-3 hours your body will start storing fat as a survivor mechanism and you don't want that, don't let your body assume you are starving yourself.

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in fact, i had trouble finishing the brocolli that i prepared..

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 Sometimes the exp date is printed in a hidden place of the container and is hard to find. Otherwise, I have no clue how to know if still good. Why don't you post a new thread in the nutrition section about it. You'll get some responses there

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mine is in packets, and i've thrown the box away. S: bad move.. i've posted a new thread in the nutrition section!

once again, thanks!
-ashrobo

Tuf · #65 09-14-2003, 06:48 AM

Hey, Ash! [img]/forum/images/graemlins/smile.gif[/img]

I noticed that you only listed oats and olive oil for your pancake ingredients. Of course you don't have to make them exactly as I did, but you do need a protein source at breakfast. I hope you put some egg whites in those pancakes! [img]/forum/images/graemlins/wink.gif[/img]

ashrobo · #66 09-14-2003, 08:41 PM

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Hey, Ash! [img]/forum/images/graemlins/smile.gif[/img]

I noticed that you only listed oats and olive oil for your pancake ingredients. Of course you don't have to make them exactly as I did, but you do need a protein source at breakfast. I hope you put some egg whites in those pancakes! [img]/forum/images/graemlins/wink.gif[/img]

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[img]/forum/images/graemlins/grin.gif[/img] i've missed out the 4 egg whites i used when i'm writing that post!

Patyal68 · #67 09-21-2003, 01:00 PM

Hey Ash... what's new with you? Remember, don't give up

ashrobo · #68 09-24-2003, 10:21 AM

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Hey Ash... what's new with you? Remember, don't give up

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hey Patyal! I haven't given up and thanks for your concern! school has started and work is catching up on me.. ): I've been very busy with projects, etc. i'm supposed to be at the gym today but i can't make it there because i've got impromptu lessons til 8+pm! i'll update more during the weekends as i gotta go face the books again.. S:

catch you around!

ashrobo · #69 09-26-2003, 08:51 AM

26/09/2003

i've forgotten to bring along the piece of paper that i wrote the sets and reps, hence there are some discrepancies in the number of reps. X:

Quads and Hamstrings:
1 - Leg Presses : 90kg (10) 110kg (8) 110kg (6) i still find my form kinda weird..

2 - Leg Extensions : 87.5lb(10) 100lb(8) 112.5lb(6) i did less than what i should 

3 - Lying Leg Curls : 62.5lb(10) 62.5lb(10) 75lb(4)+62.5(7) same for this, i should be doing more reps. 

Calves:
1 - Standing Calf Raises : 72lb(10) 72lb(8) 81lb(6) sigh.. 

meal 1 - 0800H
1/2cup instant oatmeal + 4 strawberries + 500ml water

meal 2 - 1000H
2 slices of wholemeal bread with butter/magarine + tomato + lettuce + ham + cheese + 200ml water i got the sandwich from the eating place. S: 

meal 3 - 1130H
lettuce + 1 slice of garlic bread + 5 french fries + 2 slices of tomato + 3 slices of cucumber this was my first time ordering the vegetarian meal from the eating place and it turned out to be a disaster! S: 

meal 4 - 1430H
white rice + chicken breast + leafy vegetables + 200ml water

meal 5 (after workout) - 1845H
protein powder + 400ml water i planned to get maltodextrin and dextrose tomorrow 

meal 6 - 1945H
salmon + sweet potato + cucumber

meal 6 - 2145H (planned)
cucumber + tomato + cottage cheese + almond

today is one of the rare times that i get to eat so frequently in school, although the meals aren't really decent. seems like i've taken too much carbs and too much calories today.. S:

any comments? [img]/forum/images/graemlins/smile.gif[/img]

-ashrobo

Tuf · #70 09-26-2003, 07:52 PM

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any comments? [img]/forum/images/graemlins/smile.gif[/img]

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Read this, this, and this. The information in those articles will really help you to "fix" a lot of the things in your diet. For example:

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meal 1 - 0800H
1/2cup instant oatmeal + 4 strawberries + 500ml water
Add some protein.
meal 2 - 1000H
2 slices of wholemeal bread with butter/magarine + tomato + lettuce + ham + cheese + 200ml water i got the sandwich from the eating place. S: 
Try to order it with your own specific requests--do they offer chicken breast or turkey or tuna? I would order it without butter and without cheese. Deli meats and ham are usually loaded with sodium, so watch out for that.
meal 3 - 1130H
lettuce + 1 slice of garlic bread + 5 french fries + 2 slices of tomato + 3 slices of cucumber this was my first time ordering the vegetarian meal from the eating place and it turned out to be a disaster! S: 
I don't think you need my comments here. [img]/forum/images/graemlins/wink.gif[/img]
meal 4 - 1430H
white rice + chicken breast + leafy vegetables + 200ml water
Have brown rice instead of white rice. The chicken and leafy vegetables are a great choice! [img]/forum/images/graemlins/smile.gif[/img]
meal 5 (after workout) - 1845H
protein powder + 400ml water i planned to get maltodextrin and dextrose tomorrow 
Be sure to review the Window of Opportunity and Dextrose and Maltodextrin articles for the specific protocol! [img]/forum/images/graemlins/cool.gif[/img] 
meal 6 - 1945H
salmon + sweet potato + cucumber
That's a great meal!
meal 6 - 2145H (planned)
cucumber + tomato + cottage cheese + almond
Pretty good. A leafy green veggie may be better, but your basic meal combination here is good (casein protein in cottage cheese, fiber in your veggies and nuts and good fats in the nuts).
today is one of the rare times that i get to eat so frequently in school, although the meals aren't really decent. seems like i've taken too much carbs and too much calories today.. S:
Definitely try to figure out your caloric intake and macros. Also, are you drinking plenty of water and taking vitamins? [img]/forum/images/graemlins/smile.gif[/img]

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