Week 2

Monday July 2nd

Exercise- 3.5 mile run + HIIT weights routine

·       

Nutrition- total calories- 2400

Breakfast-

·      Large bowl special K+ plain yogurt+ 1/4 cup dried cranberries+ 1 banana+ low fat milk- estimated 380 calories

Snack-

·      none

Lunch-

·      1 chicken brest+ large mixed salad+ 1/4 cup brown rice+ estimated 550 calories

Snack-

·      yogurt+ 1 kiwi+ 1/4 cup mixed nuts+ 1 banana- estimated 550 calories

Dinner-

·      1 cup whole wheat pasta+ 1 chicken breast+ tomato and garlic sauce- estimated 800 calories

Snack

·      2x yogurt+ 1/2 cup craisins+ 100ml milk- estimated 320 calories

Rest & recovery-

Slept 9 hours.

General update-

Feeling pretty sore from last nights exercise, need to make sure I drink plenty of water to stay hydrated to aid the stiffness. In addition I am now laying off the HIIT and sprint routines for the rest of the week as I have a football tournament on Saturday and the weather is supposed to be outrageously hot and humid. I don't need to be any stiffer than required so I will be easing doing some longer more steady state runs + some faster mile thrown in in a fartlek format. Also using some light yoga and extended stretching to aid with the soreness.

Tuesday July 3rd

Exercise- 5.5 mile run + 20 minute yoga/passive stretching

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Nutrition- total calories-

Breakfast-

·      1 white bread+ 2 yolks+ 5 whites- estimated 450 calories

Snack-

·      1 banana- 80 calories

Lunch-

·      whole wheat pasta+veg+ chicken breast- estimated 500 calories

Snack-

·      600ml gatorade- 120 calories

Dinner-

·      beef steak+ 1 sweet potato+ mixed veg+ bulgogi marinade- estimated 600 calories

Snack

·      1 banana+ 1/4 cup raisins+ 1 yogurt- estimated 250 calories

Rest & recovery-

Slept a very heavy 9 hours yet woke feeling refreshed.

General update-

The 5.5 mile run was run at 6:30minute mile pace, a steady 70% in terms of intensity and ability. I laid off the sprints tonight because both my hamstrings and glutes are incredibly tight and I don't want to exacerbate the issue with training on Wednesday night and a tournament on Saturday. The rest of the weeks exercise and food consumption will be geared specifically to aid Saturdays performance to ensure I am ready and peak at the correct times.

Wednesday July 4th

Exercise-

·      1.5 hours Football training + morning yoga (20 mins)

Nutrition- total calories- 1930

Breakfast-

·      2 yolks+ 4 whites+ 2 white bread+ 1 black coffee- estimate 480 calories

Snack-

·      1 banana- 80 calories

Lunch-

·      Large bowl special K+ low fat ilk+ low fat yogurt+ 1/4 mixed dried fruit- estimated 380 calories

Snack-

·      600ml Gatorade- 160 calories

Dinner-

·      2 pieces white bread+ 1 tin of tuna+ sweet chili sauce-estimated 400 calories

Snack

·      600ml Gatorade+ 2 bananas+ 1 brown bread+ 1 choc milk- 420 calories

Rest & recovery-

Slept heavy after solid run the night before. Upping my calories gradually as I am beginning to find ways to increase a healthy intake and split them up adequately throughout the day.

General update-

Upping my calories gradually as I am beginning to find ways to increase a healthy intake and split them up adequately throughout the day. The rest of the week will be geared towards preparing for a football/futsal tournament I am participating in on Saturday. The format of the tournament means a lot of high intensity work and then stopping with large periods of rest so I need to be both prepared physically by not being stiff and sore from arduous workouts before the games and nutritionally prepared ensuring I have enough carbohydrates and protein on board for both adequate energy and recovery.

Thursday July 5th

Exercise-

·      6 mile steady state evening run (7 minute mile pace)

Nutrition- total calories- 1970

Breakfast-

·      2 brown bread+ 3 tbls PB+ 2 tbls jam-estimated 500 calories

Snack-

·      2 plums- estimated 80 calories

Lunch-

·      2 pieces brown bread+ 1 tin of tuna+ sweet chili sauce-estimated 400 calories

Snack-

·      1 Gatorade+ 1/2 cheese and jam sandwich (from co-worker)-estimated 250 calories

Dinner-

·      1.5 cups brown rice+1.5 chicken breast+ mixed boiled veg-estimated 600 calories

Snack

·      2x peach yogurt- 140 calories

Rest & recovery-

Slept really heavy and 10 hours after a late night on Wednesday after football. Felt very depleted because of break in routine but gradually got better with caffeine and food throughout the day.

General update-

Tonight's run was really good. I steadied my pace so as not to raise my heart rate too high and increase my aerobic work for the week in preparation for this weekend’s football tournament. Apart from a slight stiffness in my left hip I feel in good shape.

Friday July 6th

Exercise- Rest day

·      Long morning dog walk and some light stretching

Nutrition- total calories- 1950

Breakfast-

·      1 yolk+ 5 whites+ 2 brown bread+ 1 black coffee- estimated 300 calories

Snack-

·      1 banana- 80 calories

Lunch-

·      1/2 cup brown rice+ 1 chicken breast+ mixed veg+ 1 tortilla- estimated 550 calories

Snack-

·      None

Dinner-

·      Spaghetti Bolognese (+ veg and garlic-bread)- estimated 800 calories

Snack

·      Cheat treat- 8 blocks of Cadbury’s chocolate- 220 calories

Rest & recovery-

Only 7 hours sleep last night. Super hot in the apartment.

General update-

Feeling prepared and well rested for tomorrow. Its an unusual stop-start format because of the way the competition is laid out and I would like to be as prepared as possible and not exert any energy I may need providing we make it all the way to the final.

Saturday July 7th

Exercise-

·      Busan Futsal tournament (essentially 6 hours of on-off anaerobic HIIT training)

Nutrition- total calories- 2720

Breakfast-

·      2 brown bread+3tbls PB+ 2 tbls jam+ 1 black coffee- estimated 500 calories

Snack-

·      1 egg+ 2 brown bread+ 1 black coffee+ 2 bananas- estimated 400 calories

Lunch-

·      Broken throughout the due to tournament- 6 bananas+1200ml of Gatorade+ 1 granola bar-estimated 800 calories

Snack-

·      None

Dinner-

·      Chicken curry+ 2 cups white rice+ 2 naan bread- estimated 900 calories

Snack

·      120 calories Cadbury’s chocolate

Rest & recovery-

Only slept 6 hours through a mixture of late night and the fact that I never sleep well before football and have never done since I was a kid.

General update-

Really long day of football but was well worth it, ending in a first trophy for the team. It was very difficult to eat a lunch today as bananas and granola bars were the only things really available that were enough energy that could be digested quickly due to inadequate time in between games to eat substantially and digest properly. This a huge dinner a must as I was both starving hungry and running on fumes by that time. Difficult to manage with the day’s schedule and although I managed to eat enough to sustain my energy and recover it was grouped at either ends of the day. But I couldn't really avoid it so I am not too worried.

Sunday July 8th

Exercise-

·      Rest day

Nutrition- total calories- 1680

Breakfast-

·      None because I woke up at 1:20pm...

Snack-

·      None

Lunch-

·      Spaghetti Bolognese+ iced mocha -estimated 800 calories

Snack-

·      Banana- 80 calories

Dinner-

·      2x brown rice, vegetable and chicken burrito- estimated 800 calories

Snack

·      2 plain yogurts- estimated 200 calories

Rest & recovery-

Slept 11 hours.

General update-

The intensity of yesterday’s event and being awake for so long completely depleted my energy and knocked my routine completely out of orientation. I woke very stiff and dehydrated needing some time to wake up and become fully lucid. Because of this stiffness and sheer exhaustion I made the decision to make today another rest day at risk of both over training and injury. I made sure that what I ate was nutritious and replenishing enough but didn't exceed a mass of calories due to the short day.