Tag Archives: fat

My food philosophy.

My eating philosophy is quite easy, eat food not to get hungry and not to suffer fatigue. I’ve bee trying to eat 5-6 meals a day, that way my metabolism stays active. Yes – there’s a cheat day also. I try to avoid bread and potatoes. I love both, but they don’t agree with my stomach. I’m not counting calories all the time – although I must admit that it helped me quite a lot in the beginning, it’s good to now the ‘about’ values of your food. Also I try to eat more when I work out and less when having a rest day, figuring out your daily calorie intake is a good way – I for example, was eating too little too rarely.

I try to divide my energy take: 40% protein 30% fat and 30% carbohydrates.

Protein: my protein sources are quark and other dairy products , meats (chicken, beef, pork) and supplements (protein shakes and powders)

Fat: oil over butter, the rest from food in general and also I supplement with omega-3.

Carbohydrates: complex carbohydrates: full grain rice, pasta, also dark bread over white.

I’ve learned that it’s good to have cheat days also, it’s easier to focus on eating healthy when you’re not stressing too much over it. Cheating 5-10% at the time isn’t that bad. And if you fall off the wheel – you can start again tomorrow.

It’s good to gather information about cooking techniques and about different foods. E.g. I’ve cooked my first porridge when I was 6 years old, have learned a few things here and there, but always the key to success has been total failure, don’t worry – you’ll learn!

When you look your plate and if you start counting the colors and stop at one or two, you might think adding some vegetables: green and red peppers, salad, tomatoes, cucumber – what ever works for you. I like to support local  and organic foods, but sometimes it’s a budget question for me. But as I’ve heard of this greatness in the United States – there’s a thing called farmers market. Go there and be surprised.

That’s about it folks. Please ask some questions and comment. Maybe a recipe or two?

Back in the game.

This week I decided that it was time to get back to the gym and start training. Was feeling a bit down for some reason, I was afraid that my strength had gone away and general health wouldn’t be at the level as it was before. Then I remembered that I only have to try be a better me than I was yesterday – so every workout is a step forward.

I decided to really boost my metabolism on Monday so I did a Tabata workout. The feeling when you almost pass out but not quite is pretty intimidating at first but awesome afterwards. I felt pretty worn out after the workout, but happy never the less. I decided to do a recovery-walk in the evening and had a nice long walk with the dog.

Yesterday I had to work and decided to take the day off. Well not quite, I still managed to do a nice long walk with a good tempo with Linus (aka the dog). Luckily I didn’t break anything on Monday so yesterday was pretty DOMS-free day.

Today I decided to hit the gym and do a nice WOD.

Workout:

Warm-up

20 wall-balls (8kg)

Parallel workouts

1)Deadlift 12-10-8 reps (60-90-110 kg)

1)Ab-mat 20-20-20

30-60 second rest between sets

2)Pull-ups amrap x 3

2)Box jumps 10-8-6

30-60 second rest between sets

cool down and muscle maintenance, stretching

My workout IS NOT done by a professional, this felt like a nice workout so I decided to start out with this. It was a bit mixture what we had trained before, but it’s a very nice WOD to start the week.

Tomorrow I’ll do some cardio, Friday will be a rest day and weekend it’s going to be all about working hard.

Image

 

Take it easy guys.