Week 3

Monday July 9th

Exercise- 4.1 mile run (7 minute mile pace)

·       

Nutrition- total calories-

Breakfast-

·      Special K 50g+ Low fat milk+ 1/4 cup dried cranberries+ 1 black coffee-estimated 300 calories

Snack-

·      2x plums

Lunch-

·      1 tin tuna+ 2 plain tortillas+ sweet chili- estimated 500 calories

Snack-

·      1/2 tuna wrap-estimated 250 calories

Dinner-

·      1/2 cup brown rice+ beef and veg mix- estimated 600 calories

Snack

·      2x strawberry yogurts-160 calories

Rest & recovery-

Slept 8 hours.

General update-

My work schedule has taken a huge jump in class load from 20x 50-minute classes per week to now 30x 50-minute classes per week. This is undoubtedly going to effect the amount of time I have to train in the evenings especially. Therefor I will have to change my routine and begin getting up earlier and training at 8am because the heat at any later than that is going to be both detrimental to my training and health. I hope to be able to adapt to this routine quickly because if it takes too long I will run out of time at the end of the day and miss out on either exercise or eating. These are the problems that us ordinary people have to deal with right?

Tuesday July 10th

Exercise- 6.6 mile run

·       

Nutrition- total calories- 2210

Breakfast-

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

Snack-

·      Gatorade @ 160 cals

Lunch-

·      1 roll tuna gimbap @ 300 cals

Snack-

·      1/2 ham salad sandwich @ 150 cals

Dinner-

·      whole-wheat spaghetti + shrimp+ veg @ 600 cals

Snack

·      2 brown bread + 2 tblsp PB + 2 lowfat yogurts @550 cals

Rest & recovery-

Sleeping better now my daily schedule has gone back up to a busier day. It is taking more energy from me so I am finally falling asleep easier and waking up on time.

General update-

The increase in workload at work is causing me to workout later in the day (I am often at running at gone 10pm) this is causing me to eat later which I don't like doing but it is impossible with my class schedule to eat any earlier and then have a snack after running. Exercise before work can often leave me sapped by the time my last few classes come along, something I can't afford to happen regularly. I am hoping that I will soon be able to get to grips with the switch and utilise my sleep cycle to be able to work out early and possibly nap before work.

Wednesday July 11th

Exercise-

·      3.5 mile run @ 7 minute mile pace + plyometrics at mountain gym

Nutrition- total calories- 2080

Breakfast-

·      1 yolk+ 5 whites+ 2 brown bread+ 1 black coffee @ 300 cals

Snack-

·      1 brown bread + PB & jam @ 200 cals

Lunch-

·      whole-wheat spaghetti + shrimp+ veg @ 500 cals

Snack-

·      2 plums+ 3 dried apricots @ 100 cals

Dinner-

·      3 tortillas+ grilled chicken+ boiled mixed veg+ sweet chili @ 750

Snack

·      2 lowfat yogurts+ granola+ dried cranberries @ 300

Rest & recovery-

Slept 9 hours, woke up feeling very dehydrated. Late night runs are leaving me feeling very dry in the mornings.

Thursday July 12th

Exercise- weights circuit @mountain gym + 2 mile warm up and cool down

·       

Nutrition- total calories- 1950

Breakfast-

·      3 yolks+ 4 whites+ 2 brown bread @ 450 cals

Snack-

·      2 cheese-sticks @140 cals

Lunch-

·      1 roll tuna gimbap+ beef jerky @ 450 cals

Snack-

·      Salad + dry noodles @ 250

Dinner-

·      beef+ rice noodles+ mixed veg+ toasted tortilla @ 900 cals

Snack

·      2 lowfat yogs+ fruit @250 cals

Rest & recovery-

Slept 9 hours, woke up feeling very dehydrated. Late night runs are leaving me feeling very dry in the mornings.

Friday July 13th

Exercise-

·      Rest day

Nutrition- total calories- 2500

Breakfast-

·      2 brown bread + PB+jam @ 500 cals

Snack-

·      1 tortilla toasted @140 cals

Lunch-

·      Chicken salad wrap+2 cheese sticks+ Gatorade @660 cals

Snack-

·      Mixed salad+ Jerky + nuts @350 cals

Dinner-

·      2x Chicken burrito (brown rice) @ 800 cals

Snack

·      1 yogurt @100

Rest & recovery-

Have been really tired all day with an insatiable appetite also. I am taking the day off to rest for a long day coaching tomorrow and an intesne week with the running and weights so far.

Saturday July 14th

Exercise- 8 hours coaching (football training @ moderate intensity)

·       

Nutrition- total calories- 2675

Breakfast-

·      1 bagel + cream cheese @550 cals

Snack-

·      1/2 bagel +cream cheese @275

Lunch-

·      1 gatorade + tuna gimbap @ 500

Snack-

·       2x Granola bar @ 400

Dinner-

·      Wholewheat spaghetti+ chicken+ veg @ 700 cals

Snack

·      Cheat treat- 8 squares of chocoloate @250 cals

Rest & recovery-

Only slept 6 hours. A very long day coaching. I find this far more exhausting than any other exercise I do. It's just such a long day.

Sunday July 15th

Exercise-

·      8 miles mountain run+ strength work

Nutrition- total calories- 1910

Breakfast-

·      Special K 50g+ Low fat milk+ 1/4 cup dried cranberries+ 1 black coffee-@ 300 cals

Snack-

·      Granola bar+ PB @ 300 cals

Lunch-

·      2 bananas @ 160 cals

Snack-

·      yogurt+ oats, nuts, honey and fruit @ 500 cals

Dinner-

·      Vegetable soup + beef steak wrap and veg @ 750

Snack

·      None

Rest & recovery-

Slept very heavy because of being so tired from coaching. Had a great long cross-country hill run and also did some strength training. Enjoyed my exercise and my food whilst feeling refreshed.