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Old 04-17-2007, 09:30 AM   #11
Troy Archie
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Location: Vancouver, Canada
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Default Diet

Diet Revamp
I need to follow some type of diet plan so I can not neccearilly see what I take in and controll that but to stop these lapses and crashes I've been having and have always had in the past. I'm not following the zone, I just think in zone/block format because it's handy.

16 protein 4 4 4 4
60 fat 20 20 20 -
9 carbs 1 1 1 6
All 1 carb meals consist of fibrous leafy veggies that I pretty much eyeball. The 6 carb meal is my post workout meal with carb sources coming from fibrous veggies, some stary veggies and some fruit. Amounts of starches and fruits depend on workout intensity.
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Old 04-17-2007, 09:32 AM   #12
Troy Archie
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13/04/07
-Climbing
-Diet not exaclty to plan but 100% paleo.

14/04/07
BW 155
-2R Row 250m 15 OHS/15 Sit ups/11 Push-ups/6 Pull-ups
*"Helen"
3 Rounds for time of:
Row 500m
21 DB Swings, 40lbs
12 Pull-ups
Time 12:44
More time and less weight than on 09/03/07 but more pain, way more pain. Rowing was a lot harder than running plus I don't think the runs were 400m last time, stupid treamill. I did the swings "Santa Cruz" style this time around too. Pull-ups gave me some problems, my hands have been taking a beating as of late and the climbing hasn't helped.
-BP 3x5-125
-OHS 5x5-95
-2R 10 HLR/10 LHS/Plank 60 sec.
-diet exactly to plan but still 100%

15/04/07
BW 154.5
-4R Run 400m/2 min rest
*Push Jerk 5x5
75/85/85/95/105 did with a thumbless grip, which was wrong and awkward.
-Push Jerk 95-2/95-2/95-2/105-2 with a thumbed grip, much better but still not 100% on form and movement. Elbows out. Shoulder inflexibility?
-Squat Clean 7x2-120
-3R 3 STC/Ring Holds approx. 30sec/Meb ball twists
-diet good. Dinner at friends

16/04/07
BW 155
-3R Run 400m/2 min rest
*"Cindy"
Total Rounds 19 + 5 pull
Solid effort. 2 rounds better than on 25/02/07. Push-ups really broken up.
-Evil Whell Fun
-W Dips 2x5-25
-To the plan with a bit more. Seeing great results but need to tweak up the fat a bit.
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Old 04-17-2007, 09:39 AM   #13
Troy Archie
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Default Diet Tweak

My diet revamp has been going great. I've been seeing great results in the last week alone. No binges or munch out sessions and pretty much no nibbling or pecking between meals. My bf% has dropped a bit and I feel I'm at a good weight right now and anything lower would only be negative. I've been going hard and have been feeling a bit peckish the last couple days so I'm upping the fat x4 and will go from there.

16 Protein 4/4/4/4
75 Fat 25/25/25/-
9 Carb 1/1/1/6
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Old 04-19-2007, 08:48 AM   #14
Troy Archie
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Default 18/04/07

BW 158 bleh, Chinesse the night before, sick as a dog...
-3R 1 min JumpRope/10 Hang Power Snatches
*3 Rounds for time of:
Row 500m
21 Hang Power Snatches, 75lbs
Time 17:51 w/65lbs
Rows 1:52.5@28/1:52.5@32/1:55.0@29
Snatches were just ugly, I need coaching.

-W-Pull 5x3-25 OH
-TGU Singles OlyBar/55OlyBar/55OlyBar/60OlyBar felt strong and sturdy on these
-3R 11 HLR/11 LHS/Cobra Hold 45sec.
-diet to the plan man.
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Old 04-19-2007, 09:48 AM   #15
R. Alan Hester
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Default

Quote:
Originally Posted by Troy Archie View Post
My diet revamp has been going great. I've been seeing great results in the last week alone. No binges or munch out sessions and pretty much no nibbling or pecking between meals. My bf% has dropped a bit and I feel I'm at a good weight right now and anything lower would only be negative. I've been going hard and have been feeling a bit peckish the last couple days so I'm upping the fat x4 and will go from there.

16 Protein 4/4/4/4
75 Fat 25/25/25/-
9 Carb 1/1/1/6
What have your carb sources been? Veggies and fruit?
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Old 04-19-2007, 03:34 PM   #16
Troy Archie
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Quote:
Originally Posted by R. Alan Hester View Post
What have your carb sources been? Veggies and fruit?
For the 1 carb meals I pretty much stick to spinich, brocolli, red/white cabbage, lettuce, cauliflower, mushrooms, zucchini, celery... breakfast is the exception though where I have a salsa with tomatos.

The 6 carb meal is my post W/O meal and I stick with the veggies as mentioned above but also have some yams and squash, amounts varying on the intensity and duration of the w/o.

Other veggies are thrown in there like green/red peppers, onions, tomatoes but what's above is pretty much my staples.
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Old 04-21-2007, 10:09 AM   #17
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19/04/07
*"Micheal"
BW 155.5
3 Rounds for time:
Run 1/2 Mile
50 Back Ext
50 Sit-ups
Time 19:46
Last outting 25/03/07. Runs on treadmill set at 1/2 mile intervals, which seemed to be more accurate than the 800m intervals. Back ext all unbroken. Sit-ups unanchored and unbroken on first 2 rounds.
-DB Jerks 5x3-30/35/35/40/40
-5R 5 Ring Dips/3 Evil Wheel/1 min rest
-diet 100% to plan

20/04/07
BW 155
*"Lynne"
5 round of:
BW bench press for reps
Pull-ups for rep
155lbs BP 1/1/1/1/1
Deadhang Pull-ups 13/10/9/9/8
Well at least I can bench press my bodyweight, if only for singles...
-FS 5x3-135 light
-PC 95-3/105-3/115-2/115-2/125-1/130-1/130-1
Olympic lifting coaching would be grand...
-diet 100% to plan
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Old 04-22-2007, 12:36 PM   #18
Troy Archie
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21/04/07
Off, took it easy and laid around. Was going to go climbing but opt out.
-diet, great but not 100%. had my cheat meal. Tandoori chicken. dam it was good.


22/04/07
L-sit work warm-up
*Over Head Squat 7x3
95-3
95-3
105-3
115-3
120-3 dangerous
115-3
120-3
This is so haphazardous to do without a spot, bumper plates or pillars. I just don't have the confidence to go as heavy as I know I can. I have more of a workout racking and unracking the weight.
-SP 3x3-85 felt a bit heavy. concentrated on form
-5R 5 Ring Push-ups/3 L Pull-ups/5 Pistols L&R/1 min rest
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Old 04-28-2007, 10:30 AM   #19
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Started school this week, an added stresser to my pretty much care-free life I've been living the past 1.5 years. Missed a day because of it but made up for it and went 4 straight and a bit beat because of it. Also Started doing some intermediate fasting with interesting results. I'll have to tinker around with this a little more.

23/04/07
-L sit WU
*50-35-20
Wall Ball Shots, 20lbs
Pull-ups
Time 13:34
Got to use my newly made wall ball for the first time. 20lbs is a lot more than 10lbs. It calls for a 20' target but I was hitting approx a 10' target as my ball's got little bounce back, I should maybe make another one, if I had time...
-Snatch work bar & 1arm
-5R Evil Wheel 1 standing/3 kneeing

25/04/07
BW 155
*"Linda"
10-9-8-7-6-5-4-3-2-1 of:
DL 225 (97%)
BP 125 (81%)
PC 115 (99%)
Time 25:44 (92%)
A day behing on this one, just started school and I was everywhere at once. Felt tired and a bit stressed so I came home, had a nap and called it a WO. A bit heavier on the PC this time around a bit faster than on 15/02/07.
-3R MBall sit-ups/LHS/HLR

26/04/07
BW 154
-WU 500m Row/JointM/L Sits
*30 Muscle-ups or 120 Pull-ups & 60 Rind Dips
Time 13:12(1 MU = 4 Pull-ups & 2 Ring Dips)
Rings at about a 50" hang. I almost think I should be doing more ring dips but my ration is higher than what the FAQ says so more power to me.

-TGU bar-2/bar-2/55bar-1/55bar-1/60bar-1RH 0LH I love the looks I get doing these
-3R 11KTE/10LR JS Band Twists/3 HSPU/Plank 60 sec

27/04/07
BW 150
-WU 1000m=3:57.0@27/JointM
*20 minutes for rounds:
12 Hang Squat Cleans, 65lbs
7 Pull-ups
Total Rounds 10 + 10 HSC
-5R 3 Snatches, bar/1, 35lbs DB snatch
-3R 10 V-ups/3K-1S Evil Wheel/MBall Sit-ups
-Fasted for about 23 hours today, which is the reason for the major weight loss. 5lbs in one day, damn. All and all I felt alert, focused and put up a decent total on the WOD. The only bad thing I could say so far is that I felt really thin and stretched. I even looked thinner and almost anorexic. Went home and fed really well getting all my food in a 3h window. Going to have to play with this IF'n stuff a bit more.

28/04/07
BW 152
-WU Row 1500m=6:07.7@27-2:02.6ave/JointM
*"Nancy"
5 Rounds of:
Run 1/2 Mile
15 OHS, 95lbs
Time 16:53 w/80lbs(85%rx'd)
Did this one on an empty stomach doing a bit of a mini fast (13h). Felt strong and fast, no extra work though, body bit hurt from 4 hard WOD's straight. I was 21:15 w/ 85lbs OHS way back on 28/06/05. Two years, shit.
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Old 05-05-2007, 10:17 PM   #20
Troy Archie
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28/04/07
-PM Climb session
-Cheat meal, Indian food

30/04/07
BW 154
-WU 500m=1:55.4@27 227.7watts/JM
*21-18-15-12-9-6-3 of:
Swings, 45lbs DB (85%rx'd)
Pull-ups
Time 8:52
-BP 3x3-135
-BS 5x5-145
-3R 10 HLR/MB Twists/Plank 60 sec

01/04/07
BW 153
-WU 10-OHS/Sit-ups/Push-ups/Box Jumps/Push Press, 45lbs/5 Pull-ups
*Push Press 7x3
95/105/115/125-2F/115/120/115/115
Hit 125 for a single on 22/03/07.
-DL 5x5-225
-TGU 3x1-45OL/55OL/50DB
-3R 10 LHS/Chinnies (30-20-10)

02/05/07
BW 151
-Wu 1000m=3:54.6@26
*For time:
21 DL, 225lbs
30 GHS
15 DL, 225lbs
20 GHS
9 DL, 225lbs
10 GHS
Time 9:06 1GHS = 1 Back ext. & 1 Straight Leg Sit-up
-OHS 5-65/80/90/100/105/110/115 Solid, warm-up key
-5R 5 Ring Push-ups/10 SL Med Ball Twists

03/05/07
-Climbing

04/05/07
BW 151
*20 Minutes for rounds of:
15 Thursters, 65lbs
21 Jumping Pull-ups
Total Rounds 7 +15 Thrusters & 17 Jumping Pull-ups

05/05/07
-Skipped the WOD (Snatches 7x3) and went climbing instead.
-Cheat meal, Ethiopian food
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