Started a deload week today. This is fairly new to me, as I used to just take about five days off training or so but I prefer this more active approach to rest where I keep challenging my muscles but not taxing my nervous system. I think I'm going to have to start waking up ten or fifteen minutes earlier than I have been just in case buses are late or anything like that. Shouldn't be too bad though as I've gotten used to waking up early for a student. Here's what I ate:
8am Muesli with soy milk
10:30am Protein shake, apple, vitamins (multi,b,c, fish oil)
11:30am Turkey, cheddar, spinach, tomato, mustard on whole wheat
2pm Homemade protein bar
5:30pm Spicy tuna, spinach, tomato on whole wheat
7:30pm Apple, Banana
10pm Almonds, cashews, pecans, dates, dried cranberries; fish oil capsule
Was pretty tired when I got in from work so I just had the nuts etc. instead of making anything. Also got some studying done for an exam I have on friday. That's all I have for today, short and sweet.
Monday, January 31, 2011
Sunday, January 30, 2011
Sun Jan 30
Woke up normal time today in order to keep a routine going and did some housework. It's been a while since I've been able to do any laundry because my dryer is pretty slow. I now have clean clothes, a clean room, and a restocked fridge. Also took my girlfriend out for dinner; went to a place called Annona right across the Royal Ontario Museum. Nice restaurant and they were taking part in winterlicious so had a nice prefixed dinner menu for fairly cheap in comparison to usual. Food was great for the most part. My whole day of eating looked like this:
8:45am 1 egg, 2pcs chicken bacon on whole wheat toast; and a slice of ww toast with almond butter
11am Protein shake, apple, vitamins (multi,b,c, fish oil)
1:30pm Homemade protein bar
5pm Smoothie - banana, peach, mango, guava, passion fruit
8:30pm Sweet potato poutine with beef brisket, cheese curds, natural jus; Duck confit and brown butter Gnocchi, brussel sprouts, chantrelle mushrooms; Mini maple creme brulee, apple tarte, cinnamon ice cream
10:30 Fish oil capsule
Can you guess which of the meals was from the fancy restaurant? (Hint: they served more than a fish oil capsule). Obviously this was my weekly cheat meal. I planned on this as my cheat meal from the beginning of last week so it was rather easy not to stray from eating healthy. The sweet potato poutine was absolutely amazing, as was the gnocchi. The duck was fairly good, and the dessert was good but I don't really have much of a sweet tooth. I decided not to drink at all tonight as even though a drink or two a week won't hurt me very much, I'm under the idea that it won't help me either so why bother. Who knows, I may have a couple while watching the superbowl next week if I have the night off. Still have to write out my workout to follow tomorrow morning so off to do that then get a good night's rest.
Saturday, January 29, 2011
Sat Jan 29
Had a pretty long day today; about 2 hours on the subway, 6 hours on buses, 4 hours in a gym (2 watching, 2 working). Had to wake up early for the trip, didn't actually get to sleep on the bus despite my efforts. Got in around 9:30pm and had a low key night. Gonna do some grocery shopping tomorrow, and go out for dinner.As for what I ate today on my travels:
6:15am Muesli with soy milk
9am Homemade protein bar, apple
12:30pm Black Angus Sub, Vitamins (multi,b,c, fish oil)
2:30pm Apple, banana
5:30pm Turkey, cheddar, spinach, tomato, mustard on whole wheat
8pm Whole wheat bowtie pasta, spinach, garlic, white kidney beans, walnuts, olive oil, lemon juice
11pm Protein shake, fish oil capsule
Pretty good for a day of travelling; only bought one meal which was the sub. The homemade protein bar was good. I got the recipe here. Luckily I had frozen it and it didn't melt on me before I ate it. I have another four of them left in my freezer so I have a few snacks premade for the future which is always a good thing. Tomorrow I'll be going out for dinner and it's a festival called Winterlicious here in Toronto where a bunch of restaurants have cheaper than normal prefixed menus. Still have to decide the restaurant but we'll see what I feel like for a cheat meal. Also going to do some planning for the upcoming week food and such tomorrow. As I said earlier its been a long day, so bed for this guy
6:15am Muesli with soy milk
9am Homemade protein bar, apple
12:30pm Black Angus Sub, Vitamins (multi,b,c, fish oil)
2:30pm Apple, banana
5:30pm Turkey, cheddar, spinach, tomato, mustard on whole wheat
8pm Whole wheat bowtie pasta, spinach, garlic, white kidney beans, walnuts, olive oil, lemon juice
11pm Protein shake, fish oil capsule
Pretty good for a day of travelling; only bought one meal which was the sub. The homemade protein bar was good. I got the recipe here. Luckily I had frozen it and it didn't melt on me before I ate it. I have another four of them left in my freezer so I have a few snacks premade for the future which is always a good thing. Tomorrow I'll be going out for dinner and it's a festival called Winterlicious here in Toronto where a bunch of restaurants have cheaper than normal prefixed menus. Still have to decide the restaurant but we'll see what I feel like for a cheat meal. Also going to do some planning for the upcoming week food and such tomorrow. As I said earlier its been a long day, so bed for this guy
Friday, January 28, 2011
Thurs Jan 27 & Fri Jan 28
Thurs Jan 27
Very long day. Class then travel downtown to get the bus to belleville (about 2.5 hours away) for two basketball games. Then back to downtown Toronto then back up to York. Went to bed as soon as I came in (around 1am) so I could get up for my workout the next morning. Had to plan my food ahead of time and that helped as the only food around the college was cafeteria/fast food. Here's how that went:
8am Muesli with soy milk
11:30am Smoothie - Mixed berries, 2 bananas, soy milk, spinach, flax meal, protein; vitamins (multi,b,c, fish oil)
2pm Brown rice, chicken, tomato, black beans, corn, red onion, red pepper, salsa
5pm 2 apples
7:30pm Turkey, cheddar, spinach, tomato, mustard on rye
10:30pm Whole wheat bowtie pasta, spinach, white kidney beans, walnuts, olive oil, lemon juice, garlic, tomato
1am Protein shake, fish oil capsule
Fri Jan 28
Once I got moving I was just fine despite a late night. I'm travelling all Saturday so I couldn't push my workout back a day. Have to commit to get the results though. Workout was great especially for not being well rested. I really stepped it up on a few exercises like my dumbbell military press and reverse lunge. Later I had clinic to work for a few hours and I'm really starting to gain more confidence while doing injury assessments. I have been studying hard so I'm glad to see it paying off. Food was pretty good for the day and looked like this:
7:45am Muesli with soy milk
10:30am Protein shake, apple, vitamins (multi,b,c, fish oil)
12:30pm 1 egg, onion, red pepper, spicy genoa ham, 2 slices rye toast
4:30pm Turkey, cheddar, spinach, tomato, mustard on rye
7pm Apple, banana
9:30pm Smoothie - Mixed berries, 2 bananas, soy milk, spinach, flax meal, whey protein
Ate well today. As I said I'm travelling all day tomorrow so I made a pasta salad for tomorrow and tried out a protein bar recipe I found. They're setting right now in the fridge so I'll let you know how they work out in tomorrow's post. Gotta get to bed for a very early rise tomorrow so that's all.
Very long day. Class then travel downtown to get the bus to belleville (about 2.5 hours away) for two basketball games. Then back to downtown Toronto then back up to York. Went to bed as soon as I came in (around 1am) so I could get up for my workout the next morning. Had to plan my food ahead of time and that helped as the only food around the college was cafeteria/fast food. Here's how that went:
8am Muesli with soy milk
11:30am Smoothie - Mixed berries, 2 bananas, soy milk, spinach, flax meal, protein; vitamins (multi,b,c, fish oil)
2pm Brown rice, chicken, tomato, black beans, corn, red onion, red pepper, salsa
5pm 2 apples
7:30pm Turkey, cheddar, spinach, tomato, mustard on rye
10:30pm Whole wheat bowtie pasta, spinach, white kidney beans, walnuts, olive oil, lemon juice, garlic, tomato
1am Protein shake, fish oil capsule
Fri Jan 28
Once I got moving I was just fine despite a late night. I'm travelling all Saturday so I couldn't push my workout back a day. Have to commit to get the results though. Workout was great especially for not being well rested. I really stepped it up on a few exercises like my dumbbell military press and reverse lunge. Later I had clinic to work for a few hours and I'm really starting to gain more confidence while doing injury assessments. I have been studying hard so I'm glad to see it paying off. Food was pretty good for the day and looked like this:
7:45am Muesli with soy milk
10:30am Protein shake, apple, vitamins (multi,b,c, fish oil)
12:30pm 1 egg, onion, red pepper, spicy genoa ham, 2 slices rye toast
4:30pm Turkey, cheddar, spinach, tomato, mustard on rye
7pm Apple, banana
9:30pm Smoothie - Mixed berries, 2 bananas, soy milk, spinach, flax meal, whey protein
Ate well today. As I said I'm travelling all day tomorrow so I made a pasta salad for tomorrow and tried out a protein bar recipe I found. They're setting right now in the fridge so I'll let you know how they work out in tomorrow's post. Gotta get to bed for a very early rise tomorrow so that's all.
Wednesday, January 26, 2011
Wed Jan 26
Another great workout today, a bunch of new post surgery personal records. Definitely feeling much stronger since starting the program. I can tell my cardio is getting better as well. My core is getting much stronger and gaining the endurance needed for a long contact game of rugby but still have a fair way to go. Did some more trap release work on myself today and some foam rolling. Shoulders were a little tight but the lower body foam rolling was just to keep them nice and loose. It's gonna be a long day tomorrow with a class then going to Belleville for two games then back. Probably won't get in until late so may have to do tomorrow's post on friday.
My food for the day:
8am Muesli, soy milk
10:30am Protein shake, apple, vitamins (multi,b,c, fish oil)
11:30am Turkey, cheddar, spinach, tomato, mustard on rye
3pm Brown rice, chicken, carrots, broccoli, edamame, celery, tomato, mushrooms, red onion, red peppers, spicy peanut sauce
8pm Roast beef, lettuce, tomato, red onion, green peppers, black olives, honey mustard on whole wheat
10:30pm Smoothie - mixed berries, 2 bananas, flax meal, spinach, soy milk, whey protein; fish oil capsule
Food was pretty normal for my Mon, wed, fri, routine so not much to say about it. Had to go get more of my multi b vitamin but that is where my dietary excitement ended for the day. I'm exhausted and have to get up early to prepare food for my long day tomorrow so that's all for now.
My food for the day:
8am Muesli, soy milk
10:30am Protein shake, apple, vitamins (multi,b,c, fish oil)
11:30am Turkey, cheddar, spinach, tomato, mustard on rye
3pm Brown rice, chicken, carrots, broccoli, edamame, celery, tomato, mushrooms, red onion, red peppers, spicy peanut sauce
8pm Roast beef, lettuce, tomato, red onion, green peppers, black olives, honey mustard on whole wheat
10:30pm Smoothie - mixed berries, 2 bananas, flax meal, spinach, soy milk, whey protein; fish oil capsule
Food was pretty normal for my Mon, wed, fri, routine so not much to say about it. Had to go get more of my multi b vitamin but that is where my dietary excitement ended for the day. I'm exhausted and have to get up early to prepare food for my long day tomorrow so that's all for now.
Tuesday, January 25, 2011
Tues Jan 25
Today was a fairly regular day, just had a lot of school stuff to do. My only class of the day got cancelled so I got a fair amount out of the way. Also had a basketball practice to cover. During the practice I did some foam rolling and later I used a tennis ball to roll out my shoulders followed by a cane to do some muscle release on my traps. Like many rugby players, my neck and shoulders are prone to tightness and general soreness. After a long lay off from actual contact rugby the problem had gone down a fair bit, just a bit of soreness every so often. With my increased training volume that has been occurring as I prepare to make my return this tightness and aching pain is starting to resurface so this time I'm going to try and manage it much better. A little prehab goes a long way is something I've learned since since starting athletic therapy, and also from years of abusing my body. Now for something completely different:
8:30am 2pcs Chicken bacon, 1 egg, spinach, tomato on rye
10:30am Protein shake, apple, banana, vitamins (multi,b,c, fish oil)
1pm Turkey, spinach, tomato, mustard on rye
5:15pm Brown rice, chicken, avocado, tomato, red onion, red pepper, black beans, corn, salsa
9pm Smoothie - mixed berries, banana, soy milk, spinach, whey protein
11pm Almonds, dates, fish oil capsule
Ate pretty well today. My dinner was pretty good, I like mexican food, and love how cheap black beans are.Had a quick shopping run for fruit and veggies. Proud that I'm going through them quickly and not wasting much. I travel with my team on both thursday and saturday so I'll have to do some good meal planning ahead of time in preparation so I don't have to eat crap fast food (which the athletes eat both before and after the game; I can't imagine downing a burger a couple hours before trying to perform at my best). More importantly though, I have Sunday off which I am really really looking forward to.
8:30am 2pcs Chicken bacon, 1 egg, spinach, tomato on rye
10:30am Protein shake, apple, banana, vitamins (multi,b,c, fish oil)
1pm Turkey, spinach, tomato, mustard on rye
5:15pm Brown rice, chicken, avocado, tomato, red onion, red pepper, black beans, corn, salsa
9pm Smoothie - mixed berries, banana, soy milk, spinach, whey protein
11pm Almonds, dates, fish oil capsule
Ate pretty well today. My dinner was pretty good, I like mexican food, and love how cheap black beans are.Had a quick shopping run for fruit and veggies. Proud that I'm going through them quickly and not wasting much. I travel with my team on both thursday and saturday so I'll have to do some good meal planning ahead of time in preparation so I don't have to eat crap fast food (which the athletes eat both before and after the game; I can't imagine downing a burger a couple hours before trying to perform at my best). More importantly though, I have Sunday off which I am really really looking forward to.
Monday, January 24, 2011
Mon Jan 24
Woke up today and it was still really cold up here in the north end of Toronto. About -20 degrees Celsius and had to wait 25 minutes for a bus that is meant to come every 5 minutes. This made me later to the gym than I wanted and didn't have time to do my planned finisher of interval skipping. Was kind of annoyed with public transit here over the last few days as the wait times have been crazy then buses on the same route are right behind each other which is completely useless to everyone. That's my rant for the day. Other than that my workout was good, more great gains. I'm flying through the strengthening and starting to look and feel leaner while staying the same weight so I'm thinking the muscles are starting to grow. Here's what I ate:
7:45am Muesli, soy milk
10:30am Protein shake, apple, vitamins (multi,b,c, fish oil)
11:30am Turkey, cheddar, spinach, tomato, mustard on rye bread
2pm Whole wheat penne, onion, garlic, spinach, tomato sauce
4:45pm Banana, apple
7pm Curried chickpea, red lentil, and quinoa stew
11pm Protein shake, banana, fish oil capsule
Food was good today but I ran out of frozen berries for my smoothie so I'm going shopping tomorrow. Need to pick up a few other things as well. In awesome news, I got a deal on organic meat through one of those group coupon sites. I did it through webpiggy which got me a $100 certificate for $40 at The Butchers in Toronto. Looking at the kinds of meat they have I'm looking forward to dropping by when I have a day off. I'll let you know what I get. Gotta get up early to get some transcripts for scholarship stuff so off to bed for this guy.
Sunday, January 23, 2011
Sun Jan 23
Kind of a long day today. Up early to get the train from Burlington to Toronto, then work women's basketball without having much to do (got some school stuff done). Went home, fit a short nap in; a little football while eating then off to the hockey arena to work. Much the same there; not much going on but got school stuff done. Short post today as it is getting late so onto the food:
7:45am Muesli with skim milk
11:15am Protein shake, apple, banana; vitamins (multi,b,c, fish oil)
2pm Pasta salad - fusilli, broccoli, sun dried tomato, garlic, olive oil, lemon juice, parsley, rosemary, basil
5pm Spicy genoa ham, cheddar, onion, spinach, tomato, on rye bread
7:30pm Smoothie - mixed berries, 2 bananas, flax meal, soy milk, spinach, whey protein
11:45pm Almonds, dates; fish oil capsule
Made the pasta salad last night so I wouldn't have to buy food; it turned out really well (I poured some of the olive oil from the sun dried tomato jar in with more oil for extra flavor). Unfortunately it wasn't whole wheat pasta as my parents didn't have any but oh well. Gotta get up tomorrow to train so off to bed I go.
7:45am Muesli with skim milk
11:15am Protein shake, apple, banana; vitamins (multi,b,c, fish oil)
2pm Pasta salad - fusilli, broccoli, sun dried tomato, garlic, olive oil, lemon juice, parsley, rosemary, basil
5pm Spicy genoa ham, cheddar, onion, spinach, tomato, on rye bread
7:30pm Smoothie - mixed berries, 2 bananas, flax meal, soy milk, spinach, whey protein
11:45pm Almonds, dates; fish oil capsule
Made the pasta salad last night so I wouldn't have to buy food; it turned out really well (I poured some of the olive oil from the sun dried tomato jar in with more oil for extra flavor). Unfortunately it wasn't whole wheat pasta as my parents didn't have any but oh well. Gotta get up tomorrow to train so off to bed I go.
Sat Jan 22
Actually writing this on Sunday morning at work. Covering a women's basketball league. Just as first aid though, so I can sit in the office and study and do things like this. Also have to cover first aid at a hockey arena tonight, same kind of thing but much colder. Posting in the morning because last night I was getting food prepared and bags packed to leave in the morning to come back to Toronto and when I was done it was past my self enforced bed time. During the day I spent time with the family and met up with a couple good friends and went for a late lunch. One of my friends is a triathlete, so we talked a little about training and stuff; He also has the robbie burns day 8km run sunday morning. Its gonna be nice and cold for him. I brought up how I'm likely going to do Burlington's good friday 5k race; still have to register but you'll hear more about it in the future. Food for the day:
9am 4 egg scramble with broccoli and cheddar cheese, 2 slices whole wheat toast
12pm Smoothie - 2 bananas, mixed berries, OJ, pecans, whey protein; Vitamins (multi,b,c, fish oil)
3:30pm BBQ pork, wonton, and egg noodle soup (carrots, broccoli, and celery were in there too), Coconut smoothie from Saigon on Brant
7pm Rainbow trout, potatoes, green beans; fig goat cheese and crackers
11pm Protein shake, Fish oil capsule
Today was a cheat meal day for the week so the plan was for the Vietnamese dish to fill that role but when I got what I ordered it actually wasn't that unhealthy at all. Their wasn't much of the pork, and I expected the wontons to be fried but they weren't. So I had the fig goat cheese and crackers to fill my cheat quota of the week (also to make up for the blandness of dinner; the fish was good but as mentioned yesterday the potatoes and one veg are kinda lacking in flavour).
9am 4 egg scramble with broccoli and cheddar cheese, 2 slices whole wheat toast
12pm Smoothie - 2 bananas, mixed berries, OJ, pecans, whey protein; Vitamins (multi,b,c, fish oil)
3:30pm BBQ pork, wonton, and egg noodle soup (carrots, broccoli, and celery were in there too), Coconut smoothie from Saigon on Brant
7pm Rainbow trout, potatoes, green beans; fig goat cheese and crackers
11pm Protein shake, Fish oil capsule
Today was a cheat meal day for the week so the plan was for the Vietnamese dish to fill that role but when I got what I ordered it actually wasn't that unhealthy at all. Their wasn't much of the pork, and I expected the wontons to be fried but they weren't. So I had the fig goat cheese and crackers to fill my cheat quota of the week (also to make up for the blandness of dinner; the fish was good but as mentioned yesterday the potatoes and one veg are kinda lacking in flavour).
Friday, January 21, 2011
Fri Jan 21
Had a good night of sleep last night and woke up and got moving quite quickly this morning. Got to the gym early as a result so I had a nice long stretch, foam roll, and warm up before my workout. Workout went absolutely amazing. Showed serious strength gains on every exercise I was doing; and my technique is starting to get better with the Turkish get ups. Had a class then went to clinic for a few hours and took the train home to visit my parents in Burlington. Staying here tonight and tomorrow night, gonna try to get some work done and spend some time with the family before going to work on Sunday morning. Food today:
7:45am Muesli with soy milk
10:15am Protein shake, apple, vitamins (multi,b,c, fish oil)
12pm Spicy genoa ham, egg, red pepper, onion, spinach, tomato on pumpernickel rye toast
5pm Whole wheat bowtie pasta, rapini, garlic, lemon juice, olive oil, white kidney beans, walnuts
8pm Chicken breast, potatoes, green beans
10:45pm Protein shake, banana, grapes, fish oil capsule
Felt pretty good about what I ate today with the exception of my 8pm meal. Healthy but very bland. This is the kind of cooking I grew up with (Irish/ Scottish family). Dry chicken, potatoes or rice, and some kind of vegetable usually green beans or broccoli. This might be why I enjoy cooking and trying new flavors out as much as I do. I have a cheat meal in the cards for tomorrow or sunday so I'll probably use it tomorrow and avoid some bland cooking. I don't see why you can't eat healthy and enjoy it at the same time (happy mind, healthy body). That's all from this end.
7:45am Muesli with soy milk
10:15am Protein shake, apple, vitamins (multi,b,c, fish oil)
12pm Spicy genoa ham, egg, red pepper, onion, spinach, tomato on pumpernickel rye toast
5pm Whole wheat bowtie pasta, rapini, garlic, lemon juice, olive oil, white kidney beans, walnuts
8pm Chicken breast, potatoes, green beans
10:45pm Protein shake, banana, grapes, fish oil capsule
Felt pretty good about what I ate today with the exception of my 8pm meal. Healthy but very bland. This is the kind of cooking I grew up with (Irish/ Scottish family). Dry chicken, potatoes or rice, and some kind of vegetable usually green beans or broccoli. This might be why I enjoy cooking and trying new flavors out as much as I do. I have a cheat meal in the cards for tomorrow or sunday so I'll probably use it tomorrow and avoid some bland cooking. I don't see why you can't eat healthy and enjoy it at the same time (happy mind, healthy body). That's all from this end.
Thursday, January 20, 2011
Thurs Jan 20
Man these last two weeks have flown by. Between training, classes, work, and planning/preparing food and for workouts it feels as if I haven't had a second of being still. I rather enjoy this though, as this is when I tend to succeed and make the most progress in most aspects of my life. As long as I don't have time to sit on my ass and watch tv I tend to study hard in the time I have available and be much more efficient with my time. I've had lots of energy and not been that sore from my workouts. I know I've been working hard so I can easily conclude that my recovery has been good (from both nutrition, and things like stretching, foam rolling, etc...). This is what I ate today:
10am 3pcs Chicken bacon, 1 egg, onion, spinach, tomato on pumpernickel rye toast; vitamins (multi,b,c, fish oil)
1:15pm Smoothie - Mixed berries, 2 bananas, soy milk, flax meal, spinach, whey protein
4pm Leftover bean salad from yesterday
6:45pm The Trainer's Bowl from Live - Quinoa, tofu, tempeh, steamed broccoli, black bean hummus, sprouts, some kind of vegan whole oat breadstick
11pm Protein shake, apple, fish oil capsule
Another good eating day. Live is a restaurant just by dupont station in Toronto that specializes in vegan and raw food. I've ate here a few times, mainly when I did a two week veganism experiment in September (I'll talk more about that in a later post... sometime soon). It was very good, especially the black bean hummus. It is a little pricey (for a quick meal for a student) so not somewhere I go very often. I only got it today instead of preparing a meal because a friend of mine asked me to help them with an assignment on designing a workout program for a scrum half (just happens to be the position I play), following an injury (this is starting to sound real familiar). That's all I have for tonight, now off to bed to wake up and get to the gym.
10am 3pcs Chicken bacon, 1 egg, onion, spinach, tomato on pumpernickel rye toast; vitamins (multi,b,c, fish oil)
1:15pm Smoothie - Mixed berries, 2 bananas, soy milk, flax meal, spinach, whey protein
4pm Leftover bean salad from yesterday
6:45pm The Trainer's Bowl from Live - Quinoa, tofu, tempeh, steamed broccoli, black bean hummus, sprouts, some kind of vegan whole oat breadstick
11pm Protein shake, apple, fish oil capsule
Another good eating day. Live is a restaurant just by dupont station in Toronto that specializes in vegan and raw food. I've ate here a few times, mainly when I did a two week veganism experiment in September (I'll talk more about that in a later post... sometime soon). It was very good, especially the black bean hummus. It is a little pricey (for a quick meal for a student) so not somewhere I go very often. I only got it today instead of preparing a meal because a friend of mine asked me to help them with an assignment on designing a workout program for a scrum half (just happens to be the position I play), following an injury (this is starting to sound real familiar). That's all I have for tonight, now off to bed to wake up and get to the gym.
Wed Jan 19
Training day today. Felt really strong with one leg Romanian deadlifts so very happy about that. The hamstrings are very important at keeping the tibia from moving forward on the femur which helps reduce the load on the ACL so my vast improvements in strength are a good sign. Finished the workout with mountain climbers and my hip flexors felt very tight so did some stretching for that and I.T. band and TFL because the tightness was also coming on in a little to the side of my hip. Also a quick foam roll on the spot of tightness. This had a huge impact and was loosened off in no time. Much better to treat it quickly then at the end of my workout than to spend a few days of soreness and tightness trying to work it out. Eating today went a little bit like this:
8am Muesli with Soy milk
10:15am Protein shake, apple, vitamins (multi,b,c, fish oil)
11:30am spicy tuna salad on whole wheat
2pm Almonds, pecans, cashews, dried cranberries, dates
8pm Mixed beans, sun dried tomatoes, rapini, walnuts, red onion, basil pesto
10:30pm Smoothie - mixed berries, 2 bananas, spinach, soy milk, whey protein; Fish oil capsule
Good day of eating; got a little hungry around seven but was busy working so I ate the pre-made bean salad on the subway home afterwards. I modified the recipe to try to use up some of the rapini I had in the fridge and ended up tasting way better so I'm gonna keep this recipe. Gonna have a lot to do over the next few days in order to go home to visit family on saturday so planning and time management is going to be key. Will probably end up working on assignments at my parents house for some of the time but gonna try to limit that as much as possible. Speaking of time management I'm gonna go and do some work now.
8am Muesli with Soy milk
10:15am Protein shake, apple, vitamins (multi,b,c, fish oil)
11:30am spicy tuna salad on whole wheat
2pm Almonds, pecans, cashews, dried cranberries, dates
8pm Mixed beans, sun dried tomatoes, rapini, walnuts, red onion, basil pesto
10:30pm Smoothie - mixed berries, 2 bananas, spinach, soy milk, whey protein; Fish oil capsule
Good day of eating; got a little hungry around seven but was busy working so I ate the pre-made bean salad on the subway home afterwards. I modified the recipe to try to use up some of the rapini I had in the fridge and ended up tasting way better so I'm gonna keep this recipe. Gonna have a lot to do over the next few days in order to go home to visit family on saturday so planning and time management is going to be key. Will probably end up working on assignments at my parents house for some of the time but gonna try to limit that as much as possible. Speaking of time management I'm gonna go and do some work now.
Tuesday, January 18, 2011
Tues Jan 18th
Today was a pretty relaxed day... one class in the afternoon so woke up at my normal time and got some stuff done. Got a call about some work during the summer and possibly after I graduate and become a certified Athletic Therapist which is a nice plus as things have been going well school/career wise. Just a bit of light stretching today; traps and upper back were a little sore today so focused on them and will do some extra foam rolling of them tomorrow in my warm up. Figured I'd be home late after working an away basketball game so I had a short nap after class, still a bit of challenge keeping naps to only around twenty minutes but I'm getting better. Food:
9:30am Red pepper, red onion, mushroom, and chicken bacon 3 egg scramble with 2 slices whole wheat toast; vitamins (multi,b,c, fish oil)
12:30pm Smoothie - mixed berries, 2 bananas, soy milk, spinach and arugula, whey protein
3:15pm Almonds, pecans, cashews, dates, dried cranberries
6:15pm Curried chickpea, red lentil, and quinoa stew
11pm Protein shake, banana, fish oil capsule
Pretty standard day nutrition wise. Will have to pick up some more fruit and spinach tomorrow after clinic as I ran out of the greens and the fruit will be finished tomorrow. Can't complain about going through fruit quickly though (I don't know anyone who gets fat from eating a lot of fruits and veggies). Just gonna finish getting things ready for the morning then off to bed.
9:30am Red pepper, red onion, mushroom, and chicken bacon 3 egg scramble with 2 slices whole wheat toast; vitamins (multi,b,c, fish oil)
12:30pm Smoothie - mixed berries, 2 bananas, soy milk, spinach and arugula, whey protein
3:15pm Almonds, pecans, cashews, dates, dried cranberries
6:15pm Curried chickpea, red lentil, and quinoa stew
11pm Protein shake, banana, fish oil capsule
Pretty standard day nutrition wise. Will have to pick up some more fruit and spinach tomorrow after clinic as I ran out of the greens and the fruit will be finished tomorrow. Can't complain about going through fruit quickly though (I don't know anyone who gets fat from eating a lot of fruits and veggies). Just gonna finish getting things ready for the morning then off to bed.
Monday, January 17, 2011
Mon Jan 17th
Felt pretty good for a Monday, started off moving a little slow but once I got going I was fine. Early workout and their was a bit of a crowd in the gym for that time of the morning but wasn't much of an issue. Really good workout, put up some serious improvements numbers wise in just about everything. Gotta take advantage while the gains are moving so fast. My split squat is improving a lot which is important in gaining the leg strength needed to protect my new ligament when rugby season comes around so I'm happy about that. Also did ten minutes of interval style skipping of 30 seconds hard then 30 seconds off. Its been a while since I've jumped rope but I did surprisingly well, especially with the one legged skipping on my repaired knee. Oh and I saw something amazing at the gym; I watched a guy eat ribs in between exercises... at 9 in the morning... after finishing a set of bicep curls in which I think he used every muscle in the body except his biceps. My more logical food choices included:
8am Muesli, soy milk
10:30am Protein shake, Apple, vitamins (multi,b,c, fish oil)
11:30am Turkey, cheddar, spinach and arugula, tomato, mustard, on whole wheat bread
3pm Whole wheat penne, tomato, spinach and arugula, walnuts, basil pesto
6pm Apple, Banana
10:30pm Curried red lentil, chickpea, and quinoa stew made yesterday
Pretty normal day for me diet wise. Not much to comment on really; didn't have a smoothie today based on when I was home and don't know how much my roommates would appreciate a blender at certain times. But oh well. Bed now, gotta get up and do some readings for an injury epidemiology class (sounds exciting, I know).
8am Muesli, soy milk
10:30am Protein shake, Apple, vitamins (multi,b,c, fish oil)
11:30am Turkey, cheddar, spinach and arugula, tomato, mustard, on whole wheat bread
3pm Whole wheat penne, tomato, spinach and arugula, walnuts, basil pesto
6pm Apple, Banana
10:30pm Curried red lentil, chickpea, and quinoa stew made yesterday
Pretty normal day for me diet wise. Not much to comment on really; didn't have a smoothie today based on when I was home and don't know how much my roommates would appreciate a blender at certain times. But oh well. Bed now, gotta get up and do some readings for an injury epidemiology class (sounds exciting, I know).
Sunday, January 16, 2011
Sun Jan 16th
Finally a day off of class and work. Spent some time with the girlfriend, did some school readings, some laundry, and cooked for a few of this weeks meals. Also got to watch some of today's football games which I've been missing this season. Overall a pretty relaxing day which is always a bonus for a healthy lifestyle. It was a pretty good day food wise. Woke up early when I didn't have to in order to keep a routine going then did some work before eating breakfast so that was later than usual but no biggie. Here's the breakdown for the day:
11am Mushroom, rapini, and red onion 3 egg omelette, 2 pcs of chicken bacon, 2 slices of whole wheat toast, vitamins (multi,b,c, fish oil)
3:30pm Smoothie - mixed berries, 2 bananas, soy milk, spinach and arugula, flax meal, whey protein
6pm Curried red lentil, chickpea, and quinoa stew (carrots, onion, celery, tomato, garlic, ginger, spices and the previous mentioned ingredients)
9pm almonds, pecans, cashews, dried cranberries, dates
11pm Protein shake, apple
The stew is a recipe I got from the nutrition part of Triple threat muscle and it is great. Very tasty, filling, and nutritious. Made a big batch and put some in the fridge for the next few days a froze a serving for another time. The omelette was my own creation and tasted pretty good despite forgetting to season it but oh well, the veggies had lots of flavor. It is now getting later than I wanted to be up so bedtime for me.
11am Mushroom, rapini, and red onion 3 egg omelette, 2 pcs of chicken bacon, 2 slices of whole wheat toast, vitamins (multi,b,c, fish oil)
3:30pm Smoothie - mixed berries, 2 bananas, soy milk, spinach and arugula, flax meal, whey protein
6pm Curried red lentil, chickpea, and quinoa stew (carrots, onion, celery, tomato, garlic, ginger, spices and the previous mentioned ingredients)
9pm almonds, pecans, cashews, dried cranberries, dates
11pm Protein shake, apple
The stew is a recipe I got from the nutrition part of Triple threat muscle and it is great. Very tasty, filling, and nutritious. Made a big batch and put some in the fridge for the next few days a froze a serving for another time. The omelette was my own creation and tasted pretty good despite forgetting to season it but oh well, the veggies had lots of flavor. It is now getting later than I wanted to be up so bedtime for me.
Sat Jan 15th
Its Saturday (yay), but no day off (aww). Woke up just before eight (early for a student on saturday) and started organizing some things before breakfast so after I could just leave and get to work early. Good thing I did because the roads were pretty shitty up where I am and the buses were nice and slow. Still got to work a little early though and fit in some reading for a class. Didn't have to do a whole lot at work today but getting experience hours I need to become certified and helped get me out of bed. After the game made a quick shopping run for some fruit and laundry detergent. Clean clothes is another healthy habit I like to keep going (I'm sure the people around me appreciate it). Food:
9:15am Spicy Genoa ham, red peppers, red onion, spinach and arugula, tomato, egg on whole wheat
11:45am Protein shake, banana, apple, vitamins (multi,b,c, fish oil)
4:30pm Crazy Burger from Craft Burger - Fresh beef patty, jalepeno havarti, coleslaw, chipotle mayo, bbq sauce, hot peppers, lettuce; fries and a strawberry shake
10:30pm Protein shake, apple, fish oil capsule
Had my weekly cheat meal today and it was pretty damn good. Craft Burger is just down the road from my work and is where I tend to eat my cheat meals. They use fresh local meat and prepare it after you order and they have some great signature burgers. My favorite is the Craft Spicy (Best burger I've had in my life), but I'm trying all the different options. They offer organic grass fed beef on a whole wheat bun for a dollar or two extra with all their signature burgers so I think I'll start doing that. Anyways, I highly recommend going to a Craft Burger if you are in Toronto. Can you tell I like them? Other than that I didn't eat a whole lot today. The burger meal was filling. My breakfast sandwich was good and something I'll probably make again. I enjoy cooking and trying things out, but time and money seem to be the limiting factors but to be honest I don't mind spending a little extra money to eat well and healthy. No workout today just rest, stretch, and recover. See ya tomorrow.
9:15am Spicy Genoa ham, red peppers, red onion, spinach and arugula, tomato, egg on whole wheat
11:45am Protein shake, banana, apple, vitamins (multi,b,c, fish oil)
4:30pm Crazy Burger from Craft Burger - Fresh beef patty, jalepeno havarti, coleslaw, chipotle mayo, bbq sauce, hot peppers, lettuce; fries and a strawberry shake
10:30pm Protein shake, apple, fish oil capsule
Had my weekly cheat meal today and it was pretty damn good. Craft Burger is just down the road from my work and is where I tend to eat my cheat meals. They use fresh local meat and prepare it after you order and they have some great signature burgers. My favorite is the Craft Spicy (Best burger I've had in my life), but I'm trying all the different options. They offer organic grass fed beef on a whole wheat bun for a dollar or two extra with all their signature burgers so I think I'll start doing that. Anyways, I highly recommend going to a Craft Burger if you are in Toronto. Can you tell I like them? Other than that I didn't eat a whole lot today. The burger meal was filling. My breakfast sandwich was good and something I'll probably make again. I enjoy cooking and trying things out, but time and money seem to be the limiting factors but to be honest I don't mind spending a little extra money to eat well and healthy. No workout today just rest, stretch, and recover. See ya tomorrow.
Friday Jan 14th
Today is a training day. I like training days. Had a good workout, some challenging weight and did a couple lifts that I don't often do. One of them being Turkish get ups, a great exercise and something I just started doing. Form is improving but still a little off at times, I started a little heavy and felt it in my shoulder but no actual damage and now I know a good working weight. I was pretty busy today between the workout, class, then covering some basketball at night but ate pretty healthy:
8am Muesli
10:15am protein shake, apple
12:15pm Asparagus, broccoli, spinach and arugula, and hot sauce 4 egg scramble and 2 slice chicken bacon on whole wheat; vitamins (multi,b,c, fish oil)
4:15pm Warrior Chicken Bowl from Freshii - brown rice, chicken, corn, red onion, tomato, carrot, low fat ranch
7pm Half of a Turkey, lettuce, tomato,red onion, green pepper, black olive, and mustard whole wheat sub
10:30pm Ate other half of my subway sub on the subway going home (sorry I had to)
11pm Fish oil capsule
Like I said I'm fairly happy with today's food. One thing I would change is that I'm not getting the warrior chicken bowl again. It didn't taste that bad but it had way less veggies than I thought it would and a little heavy on the low fat ranch. I usually avoid low fat options of things as well as the normal fat version because of the usual take fat out so must add sugar to keep flavor mentality of companies but looking at the nutritional breakdown it didn't seem that bad. Oh well, lessen learned. Bed just after fish oil as I have another game to cover tomorrow and there is another snow storm expected tonight so I'll have to leave early.
8am Muesli
10:15am protein shake, apple
12:15pm Asparagus, broccoli, spinach and arugula, and hot sauce 4 egg scramble and 2 slice chicken bacon on whole wheat; vitamins (multi,b,c, fish oil)
4:15pm Warrior Chicken Bowl from Freshii - brown rice, chicken, corn, red onion, tomato, carrot, low fat ranch
7pm Half of a Turkey, lettuce, tomato,red onion, green pepper, black olive, and mustard whole wheat sub
10:30pm Ate other half of my subway sub on the subway going home (sorry I had to)
11pm Fish oil capsule
Like I said I'm fairly happy with today's food. One thing I would change is that I'm not getting the warrior chicken bowl again. It didn't taste that bad but it had way less veggies than I thought it would and a little heavy on the low fat ranch. I usually avoid low fat options of things as well as the normal fat version because of the usual take fat out so must add sugar to keep flavor mentality of companies but looking at the nutritional breakdown it didn't seem that bad. Oh well, lessen learned. Bed just after fish oil as I have another game to cover tomorrow and there is another snow storm expected tonight so I'll have to leave early.
Thurs Jan 13th
Today was a pretty good day. Learned some new techniques in a clinical skills based class in the morning then had a nice stretching and foam rolling session. I have been pretty stiff and sore so I decided to do a nice contrast bath. If you have access to a hot and cold tub they are great for helping temporarily get rid of the soreness and some studies show they help quicken the healing process. If you don't have access to tubs, cranking your shower all the way down for a minute then back up to nice and hot for two to three minutes should work alright. I found it beneficial, so on Thursdays if I'm sore I think I'll keep doing them (its the only day I'm free when my school clinic is open). No workout today, just the recovery work which I did rather extensively. Food consisted of:
8:15am Muesli
11:15am Protein Shake, Apple, vitamins (multi,b,c, fish oil)
1pm Turkey, cheddar, tomato, spinach and arugula, mustard on whole wheat
3:15pm Spicy Tuna Salad, Spinach and arugula, tomato on whole wheat
6:15pm Smoothie - mixed berries, 2 bananas, soy milk, spinach and arugula, whey powder, flax meal
11pm Almonds, cashews, pecans, dates, dried cranberries; Fish oil capsule
Another pretty good day of eating, and I'm starting to get back into a proper sleep/wake routine which makes life much easier. I had a short nap in the afternoon which I actually kept to about twenty minutes, I'm happy about this because my naps tend to turn into sleeping for a few hours and keeping me up late. Felt pretty refreshed after that and went to work, got home, ate, and bed with some school reading done at various times throughout.
8:15am Muesli
11:15am Protein Shake, Apple, vitamins (multi,b,c, fish oil)
1pm Turkey, cheddar, tomato, spinach and arugula, mustard on whole wheat
3:15pm Spicy Tuna Salad, Spinach and arugula, tomato on whole wheat
6:15pm Smoothie - mixed berries, 2 bananas, soy milk, spinach and arugula, whey powder, flax meal
11pm Almonds, cashews, pecans, dates, dried cranberries; Fish oil capsule
Another pretty good day of eating, and I'm starting to get back into a proper sleep/wake routine which makes life much easier. I had a short nap in the afternoon which I actually kept to about twenty minutes, I'm happy about this because my naps tend to turn into sleeping for a few hours and keeping me up late. Felt pretty refreshed after that and went to work, got home, ate, and bed with some school reading done at various times throughout.
Friday, January 14, 2011
Wed Jan 12, 2011
Woke up today and went to the gym. Was a little later than usual due to a snowstorm that hit over night. Great session though and I haven't seen the gym this empty in a long time (thank you storm; also got to see who some of the other committed people are and the start of the new year resolution crowd wash out). Still a little stiff from the session on Monday but felt good after a stretch, foam roll, and got the blood pumping. As for my food intake for this nice cold Canadian winter day:
8:15am Simply Delicious Muesli
10:30am Small Chocolate Milk, Apple, Vitamins (multi,b,c, fish oil)
11:30am Chicken, Spinach and arugula, cheddar, tomato, mustard on whole wheat
2:30pm smoothie - 2 bananas, mixed berries, soy milk, whey protein
6pm half of a roast beef, lettuce, tomato, green peppers, red onion, black olives, mustard on whole wheat sub; and left over pasta dish from last night minus the sausage
10:30pm other half of roast beef sub
11:30pm protein shake
Ate a fair bit today, guess I'm starting to get my appetite back after being sick and more so from the workouts. Found a new quick breakfast option at the grocery store. I attached the link for the website. It's from a company called Dorset cereals in England. All nuts, seeds, grains, and dried fruits without added sugar and preservatives; and pretty good so I'm happy and I'll try some more of their stuff. Had a chocolate milk post workout because I forgot my protein shake. I used to drink it after every workout but I find I feel better with only eating a small amount of dairy so I switch to a shake and fruit instead. It was a long day as I had class then clinic followed by a basketball game to cover so I got in late so bed after the shake.
8:15am Simply Delicious Muesli
10:30am Small Chocolate Milk, Apple, Vitamins (multi,b,c, fish oil)
11:30am Chicken, Spinach and arugula, cheddar, tomato, mustard on whole wheat
2:30pm smoothie - 2 bananas, mixed berries, soy milk, whey protein
6pm half of a roast beef, lettuce, tomato, green peppers, red onion, black olives, mustard on whole wheat sub; and left over pasta dish from last night minus the sausage
10:30pm other half of roast beef sub
11:30pm protein shake
Ate a fair bit today, guess I'm starting to get my appetite back after being sick and more so from the workouts. Found a new quick breakfast option at the grocery store. I attached the link for the website. It's from a company called Dorset cereals in England. All nuts, seeds, grains, and dried fruits without added sugar and preservatives; and pretty good so I'm happy and I'll try some more of their stuff. Had a chocolate milk post workout because I forgot my protein shake. I used to drink it after every workout but I find I feel better with only eating a small amount of dairy so I switch to a shake and fruit instead. It was a long day as I had class then clinic followed by a basketball game to cover so I got in late so bed after the shake.
Tuesday Jan 11, 2011
As expected I am nice and sore/tight today. A little muscle soreness never killed anybody though, I actually rather missed it (I may be slightly masochistic). A nice foam rolling and stretching session seemed to help. Benefits of working in an athletic therapy clinic and for sports teams definitely include the availability of foam rollers and other cool things. No workout today, just rest and mobility work to keep the muscles and joints healthy. No early class on Tuesdays so I slept in pretty late; something I'm going to try and avoid so I can keep a routine of waking up and going to bed at the same time every night. Food today went a little like this:
10:45am 2pcs of chicken bacon, 3 egg scramble with broccoli, spinach and hot sauce on a slice of whole wheat toast; also my vitamins (multi,b,c,fish oil)
12:30pm Smoothie - Banana, mixed berries, soy milk, flax meal, spinach, whey protein
4:45pm Asian Noodle Bowl from Freshii - Rice Noodles, chicken, cucumber, carrot, edamame, wantons, peanut sauce
10:30pm Rigatoni, Rapini, Sausage, Red onion, garlic, parmesan, lemon juice, walnuts; and a fish oil capsule
I'm happy with how I ate today. Freshii is a healthier option for quick meals and is on the way to the campus of the college I work for (Was in a rush to get to work a basketball practice). Pretty tasty also; I usually go for the vegan wrap but decided to switch it up a little. Also have a small amount of the rigatoni dish I made left over for part of a meal tomorrow.
10:45am 2pcs of chicken bacon, 3 egg scramble with broccoli, spinach and hot sauce on a slice of whole wheat toast; also my vitamins (multi,b,c,fish oil)
12:30pm Smoothie - Banana, mixed berries, soy milk, flax meal, spinach, whey protein
4:45pm Asian Noodle Bowl from Freshii - Rice Noodles, chicken, cucumber, carrot, edamame, wantons, peanut sauce
10:30pm Rigatoni, Rapini, Sausage, Red onion, garlic, parmesan, lemon juice, walnuts; and a fish oil capsule
I'm happy with how I ate today. Freshii is a healthier option for quick meals and is on the way to the campus of the college I work for (Was in a rush to get to work a basketball practice). Pretty tasty also; I usually go for the vegan wrap but decided to switch it up a little. Also have a small amount of the rigatoni dish I made left over for part of a meal tomorrow.
Thursday, January 13, 2011
Day One - Monday Jan 10, 2011
Just starting a new muscle building program today designed to get my strength and athleticism back into rugby shape for the upcoming season. I had ACL surgery back on April 29th 2010 and the rugby season starts late April to early May usually. Up until now most of my training has been focusing on my one leg while maintaining general health and fitness. Now things are switching up and I'm building strength and size that remains functional for the physical needs of a rugby match while ensuring that my knee is able to handle the agility and contact demands.
On this blog I'm going to post my nutrition, thoughts, and how I feel about my workout of the day. I am using a program designed by Jason Ferrugia. The one I'm using is Triple Threat Muscle . After following Jason's Blog and reading his views and methods I felt confident that for my needs it would be far better than something I could design myself at this point. Out of respect for Jason I'm not going to post my workouts (Would probably get sued as well and can't afford that) but I will comment on how I felt about them and my progress.
My food for the day:
8:30am Vector, almonds, raisins, soy milk
10:30am Protein shake, Apple, Vitamins (multi, B, C, Fish Oil)
11:30am Turkey, Cranberry Jelly, lettuce, tomato on ciabatta bun
3pm Whole wheat penne with red onion, mushrooms, spinach, walnuts, tomato sauce
6:30pm Large Coffee 2 milk
7:15pm Apple
10pm Smoothie - Mixed berries, 2 bananas, Soy Milk, Flax meal, Spinach, whey protein; and a fish oil capsule
Workout was great. Very excited about starting the new program and hope to keep this momentum going. I know i'll be sore/tight over the next few days as I'm coming off being busy with exams into the flu so had some workout-less time. Will have to do a lot of foam rolling and stretching in the near future to combat this. As for the nutrition part: felt pretty good about it. Not a huge fan of using a boxed cereal like vector but I'm looking for a better quick option. I train in the morning before class so I try to be in the gym by 8:45 (also the only time my university gym is nice and empty and I don't have to wait for many things), so I'm still trying to get that routine back and slept in a little. My 11:30am sandwich was bought from the overpriced crappy cafeteria on my way to class (Nutrition class of all classes); which means most likely shitty meat and canned full of sugar cranberry jelly as well as just didn't taste that great. This was just lack of preparation on my part and that is something I will have to improve upon. Other than that I felt great, a little tired around 6:30pm (hence the coffee) as I started work but overall a good day. Can't wait for the morning and the muscle soreness it brings.
On this blog I'm going to post my nutrition, thoughts, and how I feel about my workout of the day. I am using a program designed by Jason Ferrugia. The one I'm using is Triple Threat Muscle . After following Jason's Blog and reading his views and methods I felt confident that for my needs it would be far better than something I could design myself at this point. Out of respect for Jason I'm not going to post my workouts (Would probably get sued as well and can't afford that) but I will comment on how I felt about them and my progress.
My food for the day:
8:30am Vector, almonds, raisins, soy milk
10:30am Protein shake, Apple, Vitamins (multi, B, C, Fish Oil)
11:30am Turkey, Cranberry Jelly, lettuce, tomato on ciabatta bun
3pm Whole wheat penne with red onion, mushrooms, spinach, walnuts, tomato sauce
6:30pm Large Coffee 2 milk
7:15pm Apple
10pm Smoothie - Mixed berries, 2 bananas, Soy Milk, Flax meal, Spinach, whey protein; and a fish oil capsule
Workout was great. Very excited about starting the new program and hope to keep this momentum going. I know i'll be sore/tight over the next few days as I'm coming off being busy with exams into the flu so had some workout-less time. Will have to do a lot of foam rolling and stretching in the near future to combat this. As for the nutrition part: felt pretty good about it. Not a huge fan of using a boxed cereal like vector but I'm looking for a better quick option. I train in the morning before class so I try to be in the gym by 8:45 (also the only time my university gym is nice and empty and I don't have to wait for many things), so I'm still trying to get that routine back and slept in a little. My 11:30am sandwich was bought from the overpriced crappy cafeteria on my way to class (Nutrition class of all classes); which means most likely shitty meat and canned full of sugar cranberry jelly as well as just didn't taste that great. This was just lack of preparation on my part and that is something I will have to improve upon. Other than that I felt great, a little tired around 6:30pm (hence the coffee) as I started work but overall a good day. Can't wait for the morning and the muscle soreness it brings.
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