Täna toimus Sparta Spordiklubis #söötreenisalene kokkusaamine-loengupäev. Esinejad: Kristiina Nuut, Liis Org ja Ott Kiivikas. Rääkisid toitumisest, treeningust, toidulisanditest, võistlemisest ning tuletasid naistele meelde, et nad liigselt süsivesikute hulka ei vähendaks.
Päeva kokkuvõte:
Toitainete puhul - valku 2,5g /kg kohta, rasva 1,2g/kg kohta, süsivesikuid 100-150 g vahel. Kuivatamise perioodil enne võistlusi viivad võistlejad süsivesikute hulga 50 g-ni. Sel perioodil kaloraaž võistlejatel ca 1300 kcal.
Lisandid ja asendajad - vitamiin D, Oomega-3 rasvhapped, valgupulbri tarbimine tihti tulenevalt sellest, et toidust ei saada valku kätte piisavas koguses, BCAA taastumiseks
Minu toidupäeviku põhjal hetkel: 123 g süsivesikuid (s.t. OK), rasva 47,5 g (alatarbimine, eesmärk 66,7 g), valku 120 g (alatarbimine, eesmärk 139.5 g) - kokkuvõttes peaaegu seal kus vaja, kuid kaloraaž seab teatuid piiranguid. Kaal: 55,8 kg.
Päeva tulemusena kontrollin oma toidupäeviku üle ning püüan süsivesikud hoida minimaalselt 100 g peal ning lisan BCAA tarbimise trennides. Ühtlasi pean uue valgupulbri tellima :) Kasutan Triple Fitnessi Diet Protein Combot (šokolaadimaitselist), järgmisena proovin vist vaarika oma.
Minu esimese nädala menüü oli järgmine:
E-R:
Hommikusöök: 200 g Ricotta kohupiima, 50 ml piima, 15 g Diet Protein Combo, pool kiivit, mustikaid, kaneeli
Oode: 20 g india pähkleid
Lõuna: salat salatibaarist kastmeta - roheline salatipõhi, kurk/tomat/paprika, peet, lõhe/kana
Oode: 125 g kreeka jogurtit, 15 g Diet Protein Combot, 1/2 kiivit, mustikaid/mustsõstraid, kaneeli, kodukootud müslit
Õhtusöök: 100 g brokolit, 30 g läätsesid, 100 g heeringat, 110 g kodujuustu
Kokku: 1430 kcal, 86 g süsivesikuid, 70 g rasvu, 123 g valku
L-P:
Hommikusöök: 45 g täistera kaerahelbeid, 15 g Diet Protein Combot, 1 kiivi, kaneeli
Oode: 20 g india pähkleid
Lõuna: 150 g kanafileed, roheline salat, tomat, kurk, paprika, sinep, 30 g läätsesid
Oode: 125 g kreeka jogurtit, 15 g Diet Protein Combot, 1/2 kiivit, mustikaid/mustsõstraid, kaneeli, kodukootud müslit
Õhtusöök: 100 g heeringat, 100 g kodujuustu, salat, kurk, tomat, paprika
Kokku: 1340 kcal, 123 g süsivesikuid, 47,5 g rasvu, 120 g valku
Trennigraafik oli selline:
E - ellips, T - tennis, K - jõutreening, N - ellips, R - jõutreening
Nädal 2 - täna valmistan läätsed ja brokoli, arvutan järgmise nädala menüü ja teen vajadusel muudatused. Nädala lõpus oleme Hiiumaal, mille pärast veidi muretsen :) (toidu seisukohast just)
My experiences and battles to get into the best shape of my life
Sunday, April 3
Sunday, March 27
Tundes end ära teiste kogemustes
Loen fitness.ee foorumit, ning leidsin kaks tuttavat kohta, mis vastavad kahjuks ka minu hetkeseisule:
"Terve töönädala hoidsin teadlikult tagasi ja kui nädalavahetus kätte jõudis siis läksin ikka peast lolliks. Söömasööst kestab mõnikord 2 päeva jutti ja siis läheb valimatult suhu kõike. Suhkrusõltuvus on kerge tekkima." by Peep Reinart ning tema lahendus oli vähendada süsivesikute hulka (ca 50 g süsivesikuid, mis arvestades tema kaloraaži on väga väike osakaal päevasest kaloraažist). Minu hetkemenüüs on süsivesikute hulk ca 90 g - vaja oleks välja jätta puuviljad.
Teine tuttav koht: "Ma ka tiksusin aastaid seal 1300-1500kcal vahel ja alla ei võtnud, otseselt juurde ka ei tulnud. Nii kui üle sõin siis kaal tõusis. Kogu aeg oli nälg majas.
"Terve töönädala hoidsin teadlikult tagasi ja kui nädalavahetus kätte jõudis siis läksin ikka peast lolliks. Söömasööst kestab mõnikord 2 päeva jutti ja siis läheb valimatult suhu kõike. Suhkrusõltuvus on kerge tekkima." by Peep Reinart ning tema lahendus oli vähendada süsivesikute hulka (ca 50 g süsivesikuid, mis arvestades tema kaloraaži on väga väike osakaal päevasest kaloraažist). Minu hetkemenüüs on süsivesikute hulk ca 90 g - vaja oleks välja jätta puuviljad.
Teine tuttav koht: "Ma ka tiksusin aastaid seal 1300-1500kcal vahel ja alla ei võtnud, otseselt juurde ka ei tulnud. Nii kui üle sõin siis kaal tõusis. Kogu aeg oli nälg majas.
Nüüd kus vahepeal olen oma kaloraaži seal 2200-2300 hoidnud, siis nüüd 2000 pealt kukub isegi natuke liiga kiiresti. Kõht on täis ja hea on olla. Järeldus, et selleks et dieedi ajal kaloraaži kõrgel hoida, peab lihtsalt enne dieeti olema kaloraaž kust saaks kärpida."
Mul on kaloraaž hetkel 1400-1500 kcal vahel, kohvi ära jätmisega on probleeme, kuid kõige suurem probleem on nädalavahetused. Täna tegin järgmiseks nädalaks ettevalmistused ära ning lõunasöögi kogused tunduvad liiga suured - brokoli, läätsed, kurk, tomat, kodujuust, heeringas.. selle peab siis võib-olla kaheks jagama. Aga eks järgmine nädal näeb, kuidas enesetunne on. Proovin nädala.
Saturday, March 26
2016 [Progress] so far
Pros: have managed to have a workout routine of mostly 5, sometimes 4 workouts per week
Cons: Have not been able to control eating habits 100%
Stats: weight 57 kg, fat 28,9%, muscle 30,5%, height 161,5 cm, age 29
Goals for the near future: a) 2 l of water per day; b) regular pictures; c) controlled eating (1400 kcal per day); d) find a mental health guru or a trainer
I will give a try to the following eating plan next week:
Breakfast - Ricotta cottage cheese 200 g, 15 g Diet Protein Combo, 50 ml milk, 5 g of seeds, 40 g kiwi, 40 g blueberries, 40 g peach
Snack - 20 g on nuts
Lunch - 100 g cottage cheese, 100 g herring, 100 g broccoli, 30 g legumes, 100 g tomatoes, 100 g cucumber
Snack - 125 g greek yoghurt, 15 g Diet Protein Combo, 40 g kiwi, 2 g cinnamon
Dinner - 90 g liver, 1 onion, 100 g tomatoes, 100 g cucumber, 100 g capsicum, 30 g green salad
Total: 1390 kcal, 93,8 g carbohydrates, 67,3 g fat, 111 g protein
Current workout plan:
Monday - Warmup 10 min + Strength training 60 min (4x10-12) + abs 10 min
Tuesday - Cardio 60 minutes (tennis, elliptical training, jogging/running) + abs
Wednesday - Warmup 10 min + Strength training 60 min (4x10-12) + abs 10 min
Thursday - Cardio 60 minutes (tennis, elliptical training, jogging/running) + abs
Friday - Warmup 10 min + Strength training 60 min (4x10-12) + abs 10 min
Waiting for warm weather and to be able to cycle and to play more tennis. Strength training will happen then in the mornings before work (6-8 AM).
Weakest body parts:
Back
Triceps
Inner thighs
Found a blood test for some stats that I would like to know as well, so will give it a try :)
And yes, still looking for a fitness instructor!
Three things to take away from this:
1) Start controlling your eating routine Mon-Sun
2) Drink more water (goal: 2 l per day)
3) Follow the workout plan 3 strength, 2 cardio trainings per week and write down weights
Once accomplished, then:
4) Find an instructor and concentrate on the weakest body parts + change the workout plan and add shorter series as well
5) 5 trainings per week in the mornings and fun training (tennis+cycling) in the evenings
Aim: body fat 20%
Second goal, to read one book in a month has been going great! Currently on my 4th one!
P.S. Was just looking at my previous posts from 2013-2014, and my body fat was 28% then as well+same goals.. so I sound like a broken record, but not after this year ;)
Cons: Have not been able to control eating habits 100%
Stats: weight 57 kg, fat 28,9%, muscle 30,5%, height 161,5 cm, age 29
Goals for the near future: a) 2 l of water per day; b) regular pictures; c) controlled eating (1400 kcal per day); d) find a mental health guru or a trainer
I will give a try to the following eating plan next week:
Breakfast - Ricotta cottage cheese 200 g, 15 g Diet Protein Combo, 50 ml milk, 5 g of seeds, 40 g kiwi, 40 g blueberries, 40 g peach
Snack - 20 g on nuts
Lunch - 100 g cottage cheese, 100 g herring, 100 g broccoli, 30 g legumes, 100 g tomatoes, 100 g cucumber
Snack - 125 g greek yoghurt, 15 g Diet Protein Combo, 40 g kiwi, 2 g cinnamon
Dinner - 90 g liver, 1 onion, 100 g tomatoes, 100 g cucumber, 100 g capsicum, 30 g green salad
Total: 1390 kcal, 93,8 g carbohydrates, 67,3 g fat, 111 g protein
Current workout plan:
Monday - Warmup 10 min + Strength training 60 min (4x10-12) + abs 10 min
Tuesday - Cardio 60 minutes (tennis, elliptical training, jogging/running) + abs
Wednesday - Warmup 10 min + Strength training 60 min (4x10-12) + abs 10 min
Thursday - Cardio 60 minutes (tennis, elliptical training, jogging/running) + abs
Friday - Warmup 10 min + Strength training 60 min (4x10-12) + abs 10 min
Waiting for warm weather and to be able to cycle and to play more tennis. Strength training will happen then in the mornings before work (6-8 AM).
Weakest body parts:
Back
Triceps
Inner thighs
Found a blood test for some stats that I would like to know as well, so will give it a try :)
And yes, still looking for a fitness instructor!
Three things to take away from this:
1) Start controlling your eating routine Mon-Sun
2) Drink more water (goal: 2 l per day)
3) Follow the workout plan 3 strength, 2 cardio trainings per week and write down weights
Once accomplished, then:
4) Find an instructor and concentrate on the weakest body parts + change the workout plan and add shorter series as well
5) 5 trainings per week in the mornings and fun training (tennis+cycling) in the evenings
Aim: body fat 20%
Second goal, to read one book in a month has been going great! Currently on my 4th one!
P.S. Was just looking at my previous posts from 2013-2014, and my body fat was 28% then as well+same goals.. so I sound like a broken record, but not after this year ;)
Friday, January 8
New Year's Resolutions
There were three resolutions for 2015 out of which two were accomplished: finishing the Master's and travelling to the United States. I did not manage to cycle to work in the summer, but I can live with that.
For 2016, my three resolutions are: 1) to get abs by my 30 birthday; 2) to read one book a month; 3) to get involved in a charity.
With the first goal I was doing well until I managed to ignore that it had suddenly gotten cold on Monday (-20 degrees Celsius) and refused to wear a scarf (I mistake I was obliged to correct the following day when my throat was sore). I have now been sick for 4 days - I did go to the gym on Wednesday, but it did not feel right so I decided to get well first and then to start training again.
With the second goal - to read one book a month - I have been doing quite well (maybe because I couldn't go to the gym and had some spare time?!). I started with my first book, The Rosie Project, on Monday and finished it on Thursday! January - done! On Friday morning I started with my second book, The ONE Thing. I started to collect input for the reading list as well - ideas are welcome!
In regards to the third resolution - getting involved with a charity - I plan to do this after my 30th birthday as I do believe a person has to focus on one (main) thing at a time to accomplish results so for the first half of the year I will train to get the fat percentage down by 8-10% and hopefully for the abs to show. As I do enjoy being with children then hopefully, once I can focus on charity work, I will find a task related to make their lives a bit better.
And yes, I have other small goals as well, but I try to have 3 main goals for each year. If I would go by The ONE Thing then 3 might even be too much and I should change it for one goal per year, but that does depend on the amount of work that goes into achieving the goals. I have some ideas for 2017 as well and there I might need to change for 1-2 goals (I usually have one goal that I do not love and then something I would like to do).
A thought of the day - Things do not matter equally (Keller & Papasan "The ONE Thing")
For 2016, my three resolutions are: 1) to get abs by my 30 birthday; 2) to read one book a month; 3) to get involved in a charity.
With the first goal I was doing well until I managed to ignore that it had suddenly gotten cold on Monday (-20 degrees Celsius) and refused to wear a scarf (I mistake I was obliged to correct the following day when my throat was sore). I have now been sick for 4 days - I did go to the gym on Wednesday, but it did not feel right so I decided to get well first and then to start training again.
With the second goal - to read one book a month - I have been doing quite well (maybe because I couldn't go to the gym and had some spare time?!). I started with my first book, The Rosie Project, on Monday and finished it on Thursday! January - done! On Friday morning I started with my second book, The ONE Thing. I started to collect input for the reading list as well - ideas are welcome!
In regards to the third resolution - getting involved with a charity - I plan to do this after my 30th birthday as I do believe a person has to focus on one (main) thing at a time to accomplish results so for the first half of the year I will train to get the fat percentage down by 8-10% and hopefully for the abs to show. As I do enjoy being with children then hopefully, once I can focus on charity work, I will find a task related to make their lives a bit better.
And yes, I have other small goals as well, but I try to have 3 main goals for each year. If I would go by The ONE Thing then 3 might even be too much and I should change it for one goal per year, but that does depend on the amount of work that goes into achieving the goals. I have some ideas for 2017 as well and there I might need to change for 1-2 goals (I usually have one goal that I do not love and then something I would like to do).
A thought of the day - Things do not matter equally (Keller & Papasan "The ONE Thing")
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