GOT Fitness LOG

[Baines' left foot]

The missus and I probably spend around £50-60 a week on food, and it's all natural stuff. We tend to use recipes from this

Cook in bulk and pop a few portions in the freezer so they can be heated up after a hard training session or something. For protein fiends out there, I reckon I've probably eaten around 80g of the stuff today already, with evening meal to come, which is likely to take it well over 100g. That's more than enough for someone my size (~57kg) and all from good, natural food, without any real attempt to go for high protein meals.

Great advice this. I used to do it regularly in uni. It massively cuts down on the time spent prepping and cooking, which let's be honest is a right pain sometimes.

 

[evilwebby]

For protein fiends out there, I reckon I've probably eaten around 80g of the stuff today already, with evening meal to come, which is likely to take it well over 100g. That's more than enough for someone my size (~57kg) and all from good, natural food, without any real attempt to go for high protein meals.

Yeah, I reckon 80gr for someone of your weight is more than fine.
Depending on which sources you want to believe, adequate protein is around is something around 0.7-1gr per Kg bodyweight (assuming not too much is adipose tissue, naturally). Most people consume far too much protein - it's a common mistake that many low-carbers including make (including myself until quite recently) - consuming too much protein and not enough fat.. Above, say, > 200-250gm begins to become toxic and places more stress on your liver and kidneys and produces that infamous low-carb bad-breath which is actually the ammonia released from the protein.

 

[evilwebby]

So I booked myself in for a full metabolic assessment test this Thursday.

It's going to set me back £150, but I figure that when I'm probably spending 20hrs a week training, it's actually a very small price to pay in order to have solid numbers to work off for the next 12-13 weeks of my training programme.
Will post here when I have the results and have had some time to analyze it.

I don't know if I ever shared the results of this.

Firstly, this is actually a summary of two separate tests mashed into one - the Lactate Threshold test, and the VO2max test, so apologies for missing data from either end table, but I think its easier to put it altogether in one summary so that we can see what is going on with my body at each level of exertion.

Points to note-

- My overall level of aerobic fitness could be considered good- VO2max of 62ml/kg/min is pretty high by most standards. I'm putting this down to getting a good few months of base-building over the last 4-5 months.

- My max heart rate of 201 is again quite high, this is just a genetic thing.

- My Lactate Threshold (the point of deflection where blood lactate starts to accumulate) occurs somewhere around 66-68% of VO2max, which corresponds to a heart rate of about 175-180. This is quite a bit higher than I thought, and I would not have known better without getting such a test. So a threshold workout for me should be at the 11-12km/hr pace- this is fast (for me!).

- Soon after hitting my LT, my OBLA is reached - at this point I'm accumulating more lactate than can get rid of, and fatigue is quickly setting in.

- My RQ numbers confirm that I'm primarily a fat-burning. I'm using 93% fat and just 7% glucose oxidation at 10km/hr which is the sort of pace I'm aiming for at marathon distance. I am a bonk-proof metabolically efficient endurance machine

 

[Billy Dean]

swim class today, been bumped up to a more advanced class. Gone from being top of the previous class to bottom of the new one. Can't keep up with these new lids. Hope I adapt sharpish!

 

[Black Belt Jones]

Did a mountain bike race last night - not done one in beards. Short course cyclocross style - 1 hr of pedal yr plums off then it's over when the leader finishes.
Great stuff - rode it as hard as I could, but want to try it again as my racing strategy sucked. Could have finished 10 places higher, for the same effort, if I'd been more pushy in passing people. Half the course was tight singletrack that was really hard to pass people on - you needed to bury yourself to get in there before folk who might slow you down.
Me legs downed tools in the last 10 mins, as well. Engine felt ok, but my quads were spasming on the last lap. Don't know what went wrong there - not used to it I guess.

 

[evilwebby]

swim class today, been bumped up to a more advanced class. Gone from being top of the previous class to bottom of the new one. Can't keep up with these new lids. Hope I adapt sharpish!

Good stuff -best way to improve.
Similarly in skate training we group according to ability and I always see a massive improvement when someone is bumped up to the group above.

 

[Billy Dean]

The missus and I probably spend around £50-60 a week on food, and it's all natural stuff. We tend to use recipes from this

Cook in bulk and pop a few portions in the freezer so they can be heated up after a hard training session or something. For protein fiends out there, I reckon I've probably eaten around 80g of the stuff today already, with evening meal to come, which is likely to take it well over 100g. That's more than enough for someone my size (~57kg) and all from good, natural food, without any real attempt to go for high protein meals.

This looks good. I'm going to download it and add it to the list of books I'll probably never get round to reading.

 

[Bruce Wayne]

This looks good. I'm going to download it and add it to the list of books I'll probably never get round to reading.

She's done one for kids too called Go Faster Food for Kids (funnily enough). It's not overly childish though and has some good meals for adults too.

 

[Baines' left foot]

My gym is full to the brim with bell ends. So glad I only did a 1 month rolling contract.

 

[evilwebby]

150km skated yesterday. that's peak mileage week for me. While the temptation is to keep increasing the mileage up until the last point, the reality is that ever increasing mileage is well into the law of diminishing returns at this point and is unlikely to increase my fitness, and research has shown that a longer taper is more beneficial rather than increasing your training load right up until the last point.

So from here on it's a long, long 4-week taper.

Week 1: cut to about 75% of max volume
Week 2: cut to 20% of max volume, high intensity
Week 3: increase back up to 40-50% of volume
Week 4: cut back to 20%, moderate-low intensity

Still slightly scary to think that 150km is barely a third of what I'm aiming to do on race day!

BTW, on the topic of supplements, I have to mention Amino Acid tablets - they supposedly help in protecting lean muscle mass; I took about 10gms of them yesterday throughout the day, and I'm pretty convinced that they do make a big difference. I feel absolutely fine today - legs are far less sore than what would normally feel like. Would really recommend folk to try them out.

 

[Deleted member 28206]

Gah. I've gained 4kg. I need to shift it. Bollocks.

 

[Fuleco]

Gah. I've gained 4kg. I need to shift it. Bollocks.

Swimming.

 

[Deleted member 28206]

Hmm. I'll try.

 

[steken1]

Swimming.

or looking at your diet. Exercise isn't a control for bodyweight.

 

[Brennan]

Been doing a 5x5 programme for a couple of weeks now, enjoying it.