HD's 2009 guide to "Going Green".

[hugedyno]

"The Green Man symbol is an interpretation of rebirth, or "renaissance," representing the cycle of growth each spring."


I have decided to log my diet and training regime in one convenient place: here. Hopefully this will help me focus on improvement for the Spring, with a view to maintenance/refinement during the Summer. The initial phase shall commence today and finish on May Day. These dates coincide with two ancient festivals, one of Norse and the other of Celtic origin:

Start: "Feast Of Vali"
Finish: "Beltaine"

Current stats:

Height: 6' 2"
Weight: 164 lbs
Bodyfat estimate: >15%

Short-term goals (by 01/05/08):

One Arm Pull-Up (each arm, from a deadhang)
Front-Lever (good form, held for 3 seconds)

Long-term goals:

Overall fitness; General well-being (mental & physical); Improved power-to-weight ratio; Explosive power.

Dietry Principles:

Paleo foundation, plus any additions I deem worthwhile, from the last 30,000 years.

Training Principles:

Resistance: Bodyweight based.

C.V.: Outdoors



14/02/09

Diet

14:00 hrs: 1 scoop Mp whey in a pint of water:
19:00 hrs: 100g Hoki fillet, large seving of steamed broccoli, carrots, 200ml Napolina tomato sauce, 20g chili marinade, 1 clove garlic.

During the day: 8 cups of coffee, 200ml skimmed milk, unlimited water.

Total calories <600.

Training

10:00 hrs: 2 mile walk into town and back with 2 heavy-ish bags of shopping.

13:00 hrs:

One armers on a bar: Left arm first, then right (pyramid to 5 reps and back down using same assistance):

reps/ assistance/ rest

1/ little finger/ 1 minute

2/ little finger/ 1 minute

3/ ring finger/ 1 minute

4/ index finger/ 1 minute

5/ middle finger/ 1 minute

2 min rests on the downward pyramid.

Front-lever progressions x 3

Reflection:

I'd got an afternoon practice session followed by a gig at a local pub tonight, so training time felt a bit rushed. Went okay, though. Low calorie day, but a post-gig, pre-bed supper will be included on tomorrow's log.


HD.

[sendos]

Interesting stuff, will be keeping and eye on this journal. I've been wondering about grip training for bouldering. What sort of exercises/routine do you do for it?

[hugedyno]

Quote

I've been wondering about grip training for bouldering. What sort of exercises/routine do you do for it?

At the moment, 3 sets of 2 armed deadhangs to failure, a couple of times a week. Also 3 sets of 1 armed hangs of 5-10 second duration.

Campus boarding, once a week for plyometrics and contact strength.

Its important to (carefully) train various grip positions:

[hugedyno]

15/02/09

Diet

00:45 hrs: 120g sardines in oil (drained), 20g chili marinade, 150g mixed salad
12:15 hrs: Scoop whey in water, 50ml orange squash, tspn organic cocoa powder
14:00 hrs: 3 x free-range egg omelette, 10g butter, 150g mixed salad, lemon juice, frshly ground black pepper.
19:00 hrs: 100g Hoki fillet, large seving of steamed broccoli, carrots, 2 large field mushrooms, 200ml Napolina tomato sauce, 20g chili marinade, 1 clove garlic.
21:30-22:30 hrs: 250 ml 'Blanche de Bruxelles' (cloudy wheat beer 4.6%), 250 ml 'Liefman's Kriek' (intense cherry beer 6%)
23:00 hrs: 120g sardines in oil (drained), 20g chili marinade, 150g mixed salad

During the day: 6 cups of coffee, 200ml skimmed milk, unlimited water.

Total calories 1,760.

Training

11:00 hrs: 9 mile hilly bike ride.

18:00 hrs: 3 x 20 push-ups (warm-up)
3 x 12 one-arm push-ups (each arm)
1 x 13, 1 x 12, 1 x 11 push-ups (hands directly below pelvis)

Frog-Stands (on push-up grips)
1 x 90 secs, 1 x 70 secs, 1 x 60 secs.



Reflection:

Got back from lat night's gig, fully adrenalised at 00:15 hrs. The body said "eat", so I ate, then went to bed. In the morning, the bike ride felt good with sections of uphill having a moderatly challenging head-wind. Evening resistance training: felt strong. Out with friends to the local Belgian Beer Bar "Den Engel". Lower alcohol, but flavoursome brews chosen (cheat day, if you like!). My days of "Bush Ambre" 12% are over!


HD.

[hugedyno]

16/02/09

Diet

14:45 hrs: Scoop whey in water, 50ml orange squash, tspn organic cocoa powder
16:30 hrs: 3 x free-range egg omelette, 10g butter, 150g mixed salad, lemon juice, frshly ground black pepper.
20:30 hrs: 120g chicken breast, 50g lamb's lettuce, baby green romaine, rocket & baby red romaine salad, 2 tspns 'Encona' chili sauce, lemon juice.
22:00 hrs: 200ml glass Chilean Merlot.
23:00 hrs : 60 g sardines in oil (drained), clove garlic, 50g lamb's lettuce, baby green romaine, rocket & baby red romaine salad, 2 tspns 'Encona' chili sauce, lemon juice.

During the day: 10 cups of coffee, 200ml skimmed milk, unlimited water.

Total calories 980.

Training

11:00 hrs: Campus Board session:

Warm-up:
1) 3 x 15 sec lock-off @ full, 90 degrees, 120 degrees (2 arms).
2) 1 x 16 move matching-hands 'laddering'.
3) 1 x 12 move alternate rung laddering (end of warm-up).

10 x 16-moves (top-to-bottom rungs, missing out middle). Alternate leading, left hand, then right. 2 min rests between sets (to be incrementally reduced).

3 x 3 one-armers off a bar, with towel 'pinch-grip' assistance, from passive arm.

3 x 10 sec deadhangs (2 arms) off a 1" rounded 'sloper' using a 'half-crimp' grip (see photos above).

13:45 hrs: 9 mile hilly bike ride (reverse circuit of yesterday).

15:00 hrs: 2 mile walk.

Reflection

Good to get back into Campusing. My technique improved towards the end of the session. A small blood-blister formed on my right-hand index-finger (palm-side) on the last move of my last set: lucky! I'm only planning one session a week, so there's plenty of time for healing. In the meantime, I can tape-up for offset pull-ups. As I lose bodyfat over the coming weeks, my skin-thickness to bodyweight ratio will improve. A bright windy day for biking: good lactic acid dispersal, after upper-body stuff. Walking down to the shops and back (carrying food) was a good warm-down.


HD.

[KeithJEB]

First off, congratulations on even being able to get out of bed on so few calories. If I miss lunch I can't even think straight never mind ride the bike.

Are you off or on road on the bike? I recently put my All Mountain tyres on the commuter, going from 1" slicks to 2.5" 2kg tyres makes it much harder work! Sorry if thats gran sucking eggs territory, but its a simple way to up your cardio work, especially considering heavy tyres are cheap

[hugedyno]

Quote

First off, congratulations on even being able to get out of bed on so few calories.

Thanks. Its easy to get out of bed and exercise because a) I don't wake up feeling hungry and b) I feel 'energised'. I'm logging calories only because my eating habits may appear outlandish to some people. Basically I eat when I'm hungry and this doesn't always sit happily alonside a 24 hour clock.

Lets see how things average-out over a longer period, say a week or two?

Quote

Are you off or on road on the bike? I recently put my All Mountain tyres on the commuter, going from 1" slicks to 2.5" 2kg tyres makes it much harder work! Sorry if thats gran sucking eggs territory, but its a simple way to up your cardio work, especially considering heavy tyres are cheap

For convenience, I'm on country lanes for either a 9, or 15 mile circuit. The 9 miler undulates through several villages, around the foothills of the Peak District. The 15 miler climbs about 1,000 feet (the main specific hill-climb is done fully-standing; middle chainring; 800ft ascent/1 mile linear) onto high moors at about 15,000 ft above sea-level, then continues in a loop, finally dropping back to the outskirts of town. With my current hardtail MTB, I couldn't be ar$ed to swap tyres, so I just leave the 2.5"s on @ 50 psi. Not done much offroad for a year or two.


HD.

[sendos]

Quote

Thanks. Its easy to get out of bed and exercise because a) I don't wake up feeling hungry and b) I feel 'energised'. I'm logging calories only because my eating habits may appear outlandish to some people. Basically I eat when I'm hungry and this doesn't always sit happily alonside a 24 hour clock.

Lets see how things average-out over a longer period, say a week or two?

Yeah i'd imagine with your activity levels you'd occasionally get ravenous and eat like entire side of cow or something! I personally prefer under eating for 2 days then gorging on the 3rd day (mainly because i have a day off every 3 days and i hate having to eat at uni), intermittent fasting is the way to go!

[hugedyno]

Quote

Yeah i'd imagine with your activity levels you'd occasionally get ravenous and eat like entire side of cow or something!

I get to a point, normally mid-late afternoon, where where I feel mildly hypoglycaemic. True hunger like this, demands a response. I once grabbed a fresh salmon fillet out of the fridge, squirted it with lemon juice and ate it raw.

Quote

I personally prefer under eating for 2 days then gorging on the 3rd day (mainly because i have a day off every 3 days and i hate having to eat at uni), intermittent fasting is the way to go!

Apart from the fact that it feels natural, it forces your body to fluctuate between energy systems. Since we've evolved to be capable of this, it makes sense to activate it fairly regularly ie. "Use it, or Lose it, Bro!"





HD.

[hugedyno]

17/02/09

Diet

01:00 hrs: 160g Sardines in oil (drained), freshly ground Black Pepper, Lemon Juice.
02:30 hrs: 100g 72% Cocoa Swiss Choc (P 8g/C 30g/F 45g - 518 cal)
02:30 hrs: 1 can Murphy's Draught.

*18 hour Fast*

20:00 hrs: 200g Turkey Breast, medium head Broccoli, half battoned Carrot, 4 medium Button Mushrooms (all steamed -veg for 5 mins only), 200ml Napolina tomato sauce, 20g chili marinade, 1 clove garlic, 10 ml Extra-Virgin Olive Oil drizzled over broccoli.
22:00 hrs: 200ml glass Chilean Merlot, 125g pot 'Rachels' Organic Yoghurt.

During the day: 5 cups of coffee, 6 mugs tea, 200ml skimmed milk, 100ml orange sqash, unlimited water.

Total calories 1930.

Training

12:00 hrs: 10 mile fell-run. Undulating, off-road, lowest elevation 794 ft, highest 1,657 ft (above sea-level). Duration: 1:38. Pace: steady/moderate. Conditions: wet/low-vis mist/muddy/cool to mild temp, moderate NW wind.

15:00 hrs: 2 mile walk.

17:30 hrs: 700 push-ups (14 x 50) 1 hour duration.

Reflection

Endurance day. Felt a micro-tear go, on an adhesion (lower-left calf - old injury), 4 miles in, on a rocky, bounding downhill section. Continued tentatively, but once re-warm, proved virtually insignificant for the remainder of the run. Intense stretching done immediately after. 2 mile walk prevented stiffness. Will monitor accordingly & probably 'sack' sprinting, until fully recovered. Push-ups were done using a wide hand-spacing and a rapid execution. Would have gone for 1,000 but 'Eggheads' was on BBC 2.




HD.