WOD( Work out of the Day )

[Mali]

Here is mine for the day:

Breakfast: ½ cup oatmeal to 1 cup water, w/vanilla, truvia, and cinnamon added

Snack: 3 whole hard-boiled organic eggs

16 ounces of Florida orange juice (not from concentrate)

Lunch:Salad with iceberg lettuce, carrots, celery, cucumber, salted sunflower seeds, sliced honeycrisp apple, goat cheese, light chunk tuna (no dolphin), mixed with a little datil pepper sauce and cucumber & shallot dressing

Hot herbal tea

Dinner: 8 ounces of chicken drumsticks (two medium drumsticks) with homemade spice rub and drizzled w/bbq sauce

Snack: Scoop of Nitrean + Dutch Chocolate protein mixed with ice water

1/2 cup friendship cottage cheese

Activity: 4 mile bike ride in a hilly state park.

Supplemented with a multi-vitamin, E, and fishoil.

I compiled all the nutritional information for my meals today including sauces for a fairly accurate account using Fit Day and manually entering the food based on packaging.

[f0xx]

Why is everyone posting only what they eat in a workout thread?

Shouldn't you be posting your exercises as well?

[egreir]

He listed what he did as a workout.

Please read before you post and call someone out.

[Mali]

The thread was started by trick to include exercise and nutrition in response to 'tarakos previous thread about getting in shape

I've enjoyed reading other's posts and trying to calculate my personal intake. I think what I posted today was almost ideal, but next time I'll skip the salad dressing for a better fat/carb/protein ratio.

Ok Foxx, you're up!

[f0xx]

He listed what he did as a workout.

Please read before you post and call someone out.

I called out "everyone", so take your cheap shots somewhere else, thank you. I didn't even quote anyone particularly.

Ok Foxx' date=' you're up![/quote']

I might actually join in, although my diet is far from perfect

[egreir]

I called out "everyone", so take your cheap shots somewhere else, thank you. I didn't even quote anyone particularly.

I might actually join in, although my diet is far from perfect

You said EVERYONE is only posting their diet, which is incorrect. It wasn't a cheap shot, it was you saying something wrong. If you feel like I'm flaming you I can't help that. But when someone accuses "everyone" of doing something that they clearly are not doing, I feel something being said is warranted.

[f0xx]

Ok Foxx' date=' you're up![/quote']

Alright, I will give this a try, hoping I will get some motivation to fix my eating habits.

Here is how my Sunday went:

12:00 Doner kebab (something like a taco)

17:00 A banana

18:30 - 19:30 Workout

19:40 A banana

21:00 Dinner - Steak with mushrooms and ~300 grammes of tomato, cucomber and onion salad.

Workout consisted of the following:

Shoulder + Trapezius day:

Shoulders:

General:

1. Dumbell push - 3 series, 8 reps, 20 kilo dumbbells

Front shoulder:

2. Dumbbell fron raises - 3 series, 6 reps, 15 kilo dumbbells

Side shoulder:

3. Lateral cable side raises - 3 series, 8 reps, 15-20 kilos

Rear shoulder:

4. One arm rear lateral raise - 3 series, 8 reps, 10 kilos

Trapezius:

1. This, however you call it. 5 series, ~20 reps, a 20 kilo disc in each hand.

[egreir]

I've always just called those shrugs. I think everyone I work out with calls it the same thing as well.

[f0xx]

Ah, it does look like a shrug indeed.

[Mali]

Foxx, about how much protein do you think you are getting?

The recommended daily amount for someone living a sedentary lifestyle is 0.8 grams of protein per 1 kilogram of body weight.

However, some have suggested that for active individuals 1.4 to 1.8 grams of protein per 1 kilogram of body weight more accurately reflects our needs.

[Mali]

Today:

Breakfast: ½ of ¾ of a cup of oatmeal, truvia, vanilla, cinnamon

Snack: 3 whole hard-boiled organic eggs

8 ounces of Florida orange juice (not from concentrate)

1 cup organic French vanilla yogurt

Lunch:Small can of Bumblebee light chunk tuna (no dolphin)

Hot herbal tea

Dinner: 12 ounces of chicken breast (2 breasts) cooked with olive oil and homemade bbq sauce

Raw organic lacinato kale, 1 raw organic carrot, 2 dill pickle spears

Snack: ½ cup friendship cottage cheese

½ organic honeycrisp apple with a little natural peanut butter

Supplements:Greenwise multivitamin; 2 Ibuprofen; vitamin E; and fishoil

Activity: An hour of Yoga

I should probably add more calories.

Edit: Based on further analysis, i'll have to add a fiber supplement. I'm only at 25% of the recommended daily amount today and other days are similar.

[Demiterracotta]

I've been meaning to ask you about it sometime Mali, and it seems to be a decent place to do it.

How do you find Truvia to be? Specifically for hot tea.

[Mali]

We've replaced sugar with Truvia in hot tea, coffee, and other basic things and I honestly can't tell the difference. Stevia, which truvia is made from, has no glycemic impact and won't impact insulin levels if that is important to you. Taste is fine.

We still use sugar in baking.

I'd like to ditch Truvia in favor of organic or home-grown Stevia to avoid the processing but i'll continue to use it for the time being for convenience.

[Trick]

Breakfast:

Oatmeal. Same quantities.

Lunch:

Nothing

Snack:

Apple/Protein shake

Dinner:

Bowl of life cereal.( Life and Silk milk. I don't drink regular milk, too fatty)

No WoD, but non stop fires from 0900-2000.

[f0xx]

Foxx, about how much protein do you think you are getting?

The recommended daily amount for someone living a sedentary lifestyle is 0.8 grams of protein per 1 kilogram of body weight.

However, some have suggested that for active individuals 1.4 to 1.8 grams of protein per 1 kilogram of body weight more accurately reflects our needs.

1.5 grams per kilo are the proteins that are usually recommended.

That being said, I have no idea how much I am getting, but it surely ain't enough.

[Mali]

Breakfast: 1 cup oatmeal with truvia, vanilla, cinnamon

16 ounces Florida orange juice

Snack: 1 cup organic french vanilla yogurt

Lunch:6 oz. wild sockeye salmon filet cooked in vinegar, water, and onions with ½ tablespoon of butter and lemon slices

Dinner: 8 ounces chicken breast cooked with salt, pepper, and garlic spice rub

1 cup campbells “go” coconut curry soup

2 dill pickle speers

Snack: ½ organic honeycrisp apple, ½ cup friendship cottage cheese 1% milkfat

Supplements: Multivitamin, fishoil, psyllium husk for fiber in the OJ

Activity: Pushups, pullups, dumbbell curls, db rows, stability ball stretching and pelvic thrusts, no-weight squats for light cardio.

I understand Trick and I have different philosophies on caloric intake. In my opinion, keeping the metabolism up is more important than restricting calories. As a 6' 1" male, even around 1800 calories is questionably low but we'll see how it works out.

[Mali]

Lol, I'll stop posting if no one else is going to keep up with it or if there is no educational value for 'Tarako.

Breakfast: Kashi “vanilla island” cereal with 2 cups of whole milk

Lunch: BLTCG (turkey bacon, lettuce, tomato, chicken, goat cheese) sandwich on whole grain wheat

1 cup Florida orange juice with fiber supplement

Snack:Two scoops of Nitrean + Protein with water

Dinner: Tofu stir fry with cabbage (cooked with oil) and rice (cooked with butter)

Snack: Organic raisins coated with dark chocolate

2 dill pickle speers

Hot herbal tea

Activity: Rest day

Some would still consider this too low for a 6' 1" male but I feel good about it. Percentages are within spec.

The Institute of Medicine recommends aiming for between 45 and 65 percent of your daily calories to come from carbohydrates, 20 to 35 percent to come from fats and 10 to 35 percent from protein. For a 2,100 calorie diet.

[Imoutgoodbye]

I just caught one of you cheating.

[Trick]

I mean to continue posting, but my meals are the same every day. I buy what I eat and nothing more. Oatmeal, eggs, vegetables, chicken, various cereals, Soy/Almond milk, almonds. That's usually my diet.

[Mali]

Give us some good workouts, Trick.

[Celerity]

1.4g protein/kg with very active lifestyle. ~6'1" (185 cm) and 100+kg?

100kg man doing hard physical labor with 1400-2200 calorie intake?

['tarako]

'It's good to see what you are eating. And I'm trying to change my diet. Currently it's winter break and since I'm not in my apartment, I'm couch surfing to a different persons house every 2-3 days (rotating between mom, gma, friend, other friend, sister, etc) How do you guys suggest healthy eating on the fly, or ways to make it travelable? I can't really stock up on things and carry them from house to house. I have my protein powder, but that can't sustain me. Ideas?

[Mali]

Cel I'm about 93kg (205lb) and mostly sedentary except for playing with my 2 year old and an hour or so of working out. What are your thoughts, more calories?

[Mali]

'Tarako, put some dried good like beans, rice etc in a backpack and put a pack of eggs or chicken in each fridge along with some frozen fruits and veggies or yogurt packs. Done

[Deykari]

There are a lot of recipes you can cook in bulk and store them in the fridge or freezer and then take out and heat up each day on the move. Not perfect, but if you're out and about all the time (I have an unusual work/university timetable so I have to rely on this way to eat without spending a fortune eating out) then it's a good, cheap way to get food where you know what's going into it. A typical diet for me is:

07:30

Wholegrain cereal with banana and semi-skimmed milk. Sometimes I throw up a finger to the world and change this for a nice big bacon and egg sandwich. Always finish breakfast with a cup of tea, it's the English way.

12:00

Nice big chunk of homemade lasagna (wholewheat pasta, lean mince). Sometimes gai pad krapow (Thai dish of chicken, rice, holy basil, fish sauce and chilli, in a nutshell). Also love baked salmon with generous amounts of black pepper and lemon with dill mash and vegetables. Many many more!

15:00

Pomegranate seeds. I am in love with these and I think I've eaten an entire pomegranate a day for the last 2342 years.

18:30

Thai red chicken curry with jasmine rice, or a bowl of tom yum with generous amounts of chicken and/or prawns with glutinous rice, mango, coconut mulk and mung bean for dessert.

22:00

Cereal again, or maybe nuts. I like to eat late at night.

Usually squeeze in a protein & oats shake in there too, the time of which depends on the day as my schedule varies.

My workout plan alternates varies but usually involves some cardio/aerobic exercises (anything from running to burpees) and compound exercises (squats, deadlift, dips, wide-arm pulls etc.). I don't have any serious goals in mind anymore other than keeping myself active and in some form of shape, and it works because I enjoy what I do. Plus I'm very passionate about cooking and whilst I don't always cook the cleanest foods, it's all from scratch, they taste nice and I know what's going in them, and a lot of what I eat can be made the night before or in bulk and reheated for when I'm at work/uni. Plus I get to make big portions too, nothing worse than small portions of food.

Mali, you got the recipe handy for Kendrik's gumbo?

Dey