Scrumhalf's 2016 Nutrition and Fitness Log

[Scrumhalf]

OK, I thought I'll start this up again...

January 1, 2016

Sleep: 7 hours, good

Nutrition: ~ 1500 Kcal, 50/45/5 C/P/F

Workout:

3.5 miles brisk hike, rugged terrain, significant elevation change

Elapsed Time: 55 minutes

Stretching at home post hike.

Location: Forest Park - Firelane 7 to Trillium Trail to Wildwood Trail and back.

[Bouncer]

Scrum I'd be interested in what those 1500 cals looked like. I realize being a Vegetarian its very different from what my cals will look like but that's exactly why I'm interested. Do you do your own cooking and food prep or does the wife do it? Is your whole family eating the same way?

[Scrumhalf]

Here is what 1500 Kcal for me looks like, distributed throughout the day.

Skim Milk: 2 cups
Whey Protein 2 shakes, 2 scoops each
Brown Rice - 2 cups
Lentils - 1 cups
Nonfat Cottage Cheese - 2 cups
1 serving of fruits - usually strawberries, pears, blueberries, etc.
Unlimited quantities of veggies - don't measure/calculate

This totals about 1550 Kcal - about 45% protein, 45% carbs and 10% fat.

1500 Kcal is a bit low - usually I am at around 1800 or so. I would add a PB sandwich - 2 Tbsp of natty PB and 1 slice of whole wheat bread.

This may sound like pretty boring food but it's all in the cooking.

[Scrumhalf]

January 2, 2016

Sleep: 7 hours, good

Nutrition: ~ 1700 Kcal, 45/40/15 C/P/F

Workout:

4 miles trail hike/run, flat terrain

Elapsed Time: 1 hour

Stretching at home post hike.

Location: Tualatin Hills Nature Park, Beaverton OR

[Scrumhalf]

January 3, 2016

Sleep: 6 hours, good

Nutrition: ~ 2000 Kcal, 40/40/20 C/P/F, cheat day

Workout:

None.

Spent 3 hours walking around with my 11yo son, bird watching on Clatsop Spit where the Columbia River empties into the Pacific Ocean.

Stretching at home post hike.

Location: Clatsop Spit, Oregon

[rado]

Good stuff bro...enough with the cloak and dagger maps:D

[Bouncer]

Scrum what's a cheat day for you look like? What are your favorite junk foods?

[Scrumhalf]

Scrum what's a cheat day for you look like? What are your favorite junk foods?

Usually pasta, pizza, etc. I don't overdo sweets, but we may make a rice or semolina-type pudding or something like that. Basically a lot more carbs and cheese than usual! :)

[Bouncer]

Can't argue with extra cheese. One of the finer things in life. Show me a person that don't like cheese and I'll show you a person that just ain't right. :D

[Scrumhalf]

January 4, 2016

Sleep: 6.5 hours, good

Nutrition: ~ 1750 Kcal, 45/45/10 C/P/F

Workout:

Chest and Tris

DB Flat Bench - 3 working sets 12-13 reps
DB Incline Bench - 3 sets, 12-13 reps
Weighted dips - 3 sets, 8-10 reps
Tricep push downs - 3 sets
Tricep DB raises - 3 sets
DB Skullcrushers - 3 sets

Stretching to finish
Walked 2 miles

Good workout overall. A couple of weeks off from the gym did wonders for little aches and niggles.

[Bouncer]

I've a few muscle knots and aches myself. Did whole upper body workout yesterday and I'm gonna do legs tomorrow but that's it till Monday. Need some time to heal up a bit. 5 days off is about all I can take. Anymore and I'll turn into the donkey from Winny the poo. Lol

[Scrumhalf]

5 days off is about all I can take. Anymore and I'll turn into the donkey from Winny the poo. Lol

Yeah, me too. But I don't necessarily need to lift. I've got to get out and so something outdoors every day, even if it is just a long walk in the woods. If I am stuck at home or work all day for a few days, I can't take it.

[chuckz28]

Good log scrum. Simple and clean with all the good bits.

[Scrumhalf]

January 5, 2016

Sleep: 6 hours, good

Nutrition: ~ 2000 Kcal, 50/35/15 C/P/F

Had 2 homemade black bean burgers for dinner ... should have skipped the buns on the 2nd one, kinda blew my carb budget. Oh well!

Workout:

Back and Bis

Wide Grip Pulldowns - 3 working sets 12-13 reps
Cable Rows - 3 sets
Close grip pulldowns - 3 sets
Barbell curls - 3 sets
DB Hammer Curls - 3 sets
Machine preachers - 2 sets


Stretching to finish

Didn't have time to run on walk today.

Overall, good workout. Watched my form carefully and got good lat isolation. Felt it pretty good.

Workout Music: Breaking Benjamin, P.O.D, Metallica, Evanescence, Linkin Park, Fort Minor, Seether, Disturbed, Green Day, Rob Zombie.

[lipripper]

January 3, 2016

Sleep: 6 hours, good

Nutrition: ~ 2000 Kcal, 40/40/20 C/P/F, cheat day

Workout:

None.

Spent 3 hours walking around with my 11yo son, bird watching on Clatsop Spit where the Columbia River empties into the Pacific Ocean.

Stretching at home post hike.

Location: Clatsop Spit, Oregon

Damn scrum..always wanted to duck hunt in that region...VERY NICE!!:clapback: