Friday, 14 February 2014

Diet blog

Well my fitness has gone through the roof but my diet leaves a lot to be desired.

So I'm embarking, with the help of my fitness trainer, on a process of examining my diet and looking at how I may change it.

Example below of the first two days blogged ! ! !


http://www.myfitnesspal.com/reports/printable_diary/philanderson888


February 13, 2014

FOODSKilojoulesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Apples - Raw, with skin, 5 medium (2-3/4" dia) (approx 3 per lb)1,50195g1g2g0mg7mg72g17g
Tesco - Satsuma Easy Peelers, 5 satsuma4600g0g0g0mg0mg24g0g
Banana - Medium Size, 260 g66946g0g2g0mg2mg24g4g
Matrix Anabolic Gold - Protein Shake, 100 g1,6238g4g86g0mg552mg0g0g
Roasted - Chicken Leg, 1 leg8160g0g0g0mg0mg0g0g
Lunch
Tesco - Fresh Egg Noodles 410g, 100 g54423g2g5g0mg0mg0g0g
Tesco - Baked Beans (S), 1 container (420 gs ea.)1,58259g2g18g0mg1,260mg23g17g
Dinner
Generic - Boiled Rice White, 300 g1,4560g0g42g0mg600mg1g2g
Generic - Chile Con Carne, 2 cup2,03364g12g32g0mg1,400mg0g16g
Snacks
Tesco Whole Foods - Dried Fruit and Nut Mix, 300 g6,100101g101g29g0mg0mg95g16g
Tesco - Broccoli Florets, 100 g1632g1g4g0mg0mg2g3g
TOTAL:16,947398g123g220g0mg3,821mg241g75g

February 14, 2014

FOODSKilojoulesCarbsFatProteinCholestSodiumSugarsFiber
Breakfast
Matrix Anabolic Gold - Protein Shake, 100 g1,6238g4g86g0mg552mg0g0g
Tesco - Satsuma Easy Peelers, 6 satsuma5520g0g0g0mg0mg29g0g
Apples - Raw, with skin, 4 medium (2-3/4" dia) (approx 3 per lb)1,20176g1g1g0mg6mg57g13g
Lunch
Tesco Value - Sausage Roll, 6 roll5,49898g85g29g0mg2mg5g10g
Tesco - Mixed Leaf Salad, 45 g331g0g0g0mg0mg1g1g
Dinner
Mcdonald's (Uk) - Quarterpounder With Cheese (Oct 2013), 1 sandwich2,05037g25g31g0mg880mg10g3g
Kellogs - Crunchy Nut Cornflakes, 90 g1,50174g3g6g0mg318mg29g2g
Matrix Anabolic Gold - Protein Shake, 50 g8124g2g43g0mg276mg0g0g
Snacks
Tesco - Broccoli Florets, 100 g1632g1g4g0mg0mg2g3g
TOTAL:13,433300g121g200g0mg2,034mg133g32g


Posted by at No comments:

Friday, 7 February 2014

In 2013 I ran and rowed a total of 608km . . .

I was quite pleased with my performance last year (2013!)

In total I lifted, according to Fitocracy, an amazing 2.5 million kilograms ! ! !

I also ran or rowed 608km (about 377 miles)

I also created personal best times/lifts in 78 exercises, listed below.  I must admit this was slightly fabricated as I have only been with Fitocracy website for a limited time.


  • Standing Dumbbell Shoulder Press

    2. Dumbbell Flyes
    3. Upright Barbell Row
    4. Barbell Curl
    5. Dumbbell 2-Arm Triceps Extension
    6. Sit-Up
    7. Standing Barbell Press Behind Neck
    8. Triceps Pushdown - Rope Attachment
    9. Bent Over Barbell Row
    10. Dumbbell Floor Press
    11. Burpee
    12. Weighted Decline Sit-Up
    13. Lying Triceps Press
    14. Dumbbell One-Arm Triceps Extension
    15. Rowing
    16. Smith Machine Overhead Shoulder Press
    17. Barbell Incline Bench Press
    18. Machine Seated Row
    19. Standing Dumbbell Triceps Extension
    20. Front Barbell Squat
    21. Barbell Shrug
    22. Machine Triceps Extension
    23. Dumbbell Bench Press
    24. Stretching
    25. Incline Dumbbell Bench Press
    26. Wide-Grip Lat Pulldown
    27. Barbell Squat
    28. Other Weightlifting
    29. Leg Press
    30. Seated Barbell Shoulder Press
    31. Smith Machine Incline Bench Press
    32. Rack Squat
    33. Dumbbell Bicep Curl
    34. Stair Machine
    35. Weighted Decline Crunch
    36. Smith Machine Bench Press
    37. Yard Work
    38. Machine Bench Press
    39. Machine Back Extension
    40. Machine Shoulder (Military) Press
    41. Machine Chest Press
    42. Running
    43. Barbell Deadlift
    44. Barbell Bench Press
    45. Lying Leg Curls
    46. Standing One-Arm Dumbbell Triceps Extens...
    47. Rear Leg Raises
    48. Side Plank
    49. Upright Cable Row
    50. Standing Inner-Biceps Curl
    51. Clap Push-Up
    52. Push-Up
    53. Ab Crunch Machine
    54. Plank
    55. Other Cardio
    56. Cycling
    57. Machine Bicep Curls
    58. Leg Extensions
    59. Abductor Machine
    60. Flat Straight Leg Raise
    61. Machine Lateral Raise
    62. Body Weight Inverted Row (Let Me Ups)
    63. Diamond Push-Up
    64. Walking
    65. Jack Knife Sit-Up
    66. Weighted Sit-Up
    67. Medicine Ball Jack Knife Sit-Up
    68. Pull-Up
    69. Running (Intervals/Sprints)
    70. Machine Chest Fly (Pec Deck)
    71. Seated Dumbbell Shoulder Press
    72. Seated Cable Row
    73. Adductor Machine
    74. Running (treadmill)
    75. Jump Squat (Toyotas)
    76. Dips - Triceps Version
    77. Two-Arm Kettlebell Swing
    78. Elliptical Trainer




    So there we go - a lot of work has gone in there this year ! ! !


    https://www.fitocracy.com/2013-yearly-fitness-performance/philanderson888


    Posted by at No comments:

    Saturday, 1 February 2014

    Review Of Last Week - Sunday 26 Jan 2014 - Friday 31 Jan 2014

    Saturday 1st Feb

    Last week was a great week for fitness all round ! ! !

    Sunday I took the kids out for a swim but before playing with them managed to fit in 60 lengths in the pool

    • Swimming
      • 00:18:00 | 750 m | pool | breast stroke420
      • 00:22:00 | 750 m | pool | freestyle266
      • 30 lengths breast stroke 18 minutes. 30 lengths crawl 22 minutes. Then played with the kids. . .

    Monday had a good early morning workout


    • Barbell Curl
      • 30 kg x 10 reps18
      • 30 kg x 10 reps18
      • 40 kg x 10 reps21
      • 40 kg x 10 reps21
      • 45 kg x 10 reps22
      • 45 kg x 10 reps22
    • Barbell Squat
      • 20 kg x 10 reps42
      • 40 kg x 10 reps56
      • 50 kg x 10 reps65
      • 60 kg x 10 reps76
      • 80 kg x 10 reps102
      • 90 kg x 10 reps119
      • 100 kg x 5 reps117
      • 110 kg x 5 reps136
      • 110 kg x 3 reps109
      • 100 kg x 5 reps117
    • Barbell Deadlift
      • 40 kg x 7 reps53
      • 50 kg x 7 reps61
      • 70 kg x 7 reps83
      • 90 kg x 5 reps101
      • 100 kg x 5 reps117
      • 110 kg x 3 reps109
    • Dumbbell Flyes
      • 20 kg x 10 reps21
      • 22 kg x 9 reps21
      • 22 kg x 9 reps21
      • 24 kg x 5 reps (PR)19
    • Dumbbell Bench Press
      • 24 kg x 10 reps65
      • 26 kg x 10 reps69
      • 28 kg x 9 reps72
      • 30 kg x 5 reps66
      • 30 kg x 5 reps66
      • 30 kg x 4 reps60
      • Nice brain bonus for making it up bright and early on a Monday morning ! Good workout too.

    Tuesday similary was a SUPERB WORKOUT; however the logging of it failed so this is not a true reflection . . .

    • Barbell Curl
      • 45 kg x 10 reps22
      • 45 kg x 10 reps22
    • Barbell Deadlift
      • 110 kg x 10 reps160
    • Incline Dumbbell Bench Press
      • 18 kg x 10 reps54
    • Dumbbell Flyes
      • 20 kg x 10 reps21
    • Weighted Decline Sit-Up
      • 20 kg x 40 reps150
    • Dips - Triceps Version
      • 14 reps (PR)95
    • Barbell Incline Bench Press
      • 45 kg x 10 reps62
      • Beautiful workout !
    Kanzaki3, burgh59, gloomchen, rhit1991 and 2 others propped this.
      • philanderson888 OOPs this WAS a BEAUTIFUL WORKOUT but for some reason the exercise list has not been correctly replicated to Fitocracy from my phone, so what is above here is actually not a reflection of the workout in any way ! ! ! ! But I can't be bothered to fix it !!!!



    Wednesday I was delayed to the gym so opted for a 5000 metre RUN !!!


    • Running (treadmill)
      • 00:23:09 | 5000 m444
      • philanderson888 Nice time given that I'd been doing weights also earlier that week . . . Quite pleased overall with this, actually !



      Thursday similarly was short of time so opted for a CARDIO ROW !!!  5000 METRES !!!


      • Rowing (machine)
        • 00:18:32 | 5000 m742
        • Lovely row! X

      That time was pretty good given that Monday Tuesday I'd been working out so legs were tired.



      Friday had a good weights workout to make up for the two previous CARDIO DAYS ! ! !

      philanderson888tracked a workout for 2,711 pts31 Jan, 2014
      • Barbell Squat
        • 20 kg x 10 reps42
        • 40 kg x 10 reps56
        • 60 kg x 10 reps76
        • 70 kg x 10 reps88
        • 80 kg x 10 reps102
        • 90 kg x 10 reps119
        • 100 kg x 5 reps117
        • 100 kg x 5 reps117
      • Barbell Curl
        • 30 kg x 10 reps18
        • 30 kg x 10 reps18
        • 30 kg x 10 reps18
        • 40 kg x 10 reps21
        • 40 kg x 10 reps21
        • 40 kg x 10 reps21
        • 40 kg x 10 reps21
      • Barbell Deadlift
        • 50 kg x 10 reps65
        • 80 kg x 5 reps87
        • 90 kg x 4 reps92
        • 100 kg x 4 reps107
        • 100 kg x 3 reps94
        • 110 kg x 3 reps109
      • Dumbbell Bench Press
        • 24 kg x 10 reps65
        • 26 kg x 10 reps69
        • 28 kg x 9 reps72
        • 30 kg x 7 reps73
        • 30 kg x 5 reps66
      • Barbell Bench Press
        • 40 kg x 10 reps58
        • 52.5 kg x 10 reps70
      • Weighted Decline Sit-Up
        • 20 kg x 50 reps150
        • 20 kg x 40 reps150
        • 20 kg x 50 reps150
      • Dips - Triceps Version
        • 10 reps63
        • 10 reps63
        • 10 reps63
        • 10 reps63
        • 10 reps63
      • Wide-Grip Lat Pulldown
        • 50 kg x 10 reps32
        • 50 kg x 10 reps32



      Saturday 1st Feb was a rest day, absolutely nothing ! ! !

      Also discovered eggs this week - I've never really eaten them at all but in a bid to put on lean muscle and lose some belly fat I'm going to try eggs (boiled) for breakfast for a while now.  Started this week a couple of times and - they really make you feel full ! ! !

      Love you

      x

      x

      x













      Posted by at No comments:
      Subscribe to: Comments (Atom)