Tag Archives: supplementation

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?

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The keys to success.

Today I have thought about this journey I’ve been on the past 6 months and I’ve tried to realizes the pros and cons of the whole project. The cons are limited to a rare few which are few minor injuries etc. The pros on the other hand, there are a bunch of those: I feel better, I’m faster, stronger, more agile and don’t get fatigued as easy. What have been the key factors?

1) Nutrition – most definitely the most important thing, it’s the the whole essence of your success. Without proper nutrition you don’t have energy to exercise and you won’t get the results you’re looking. It was hard trying to learn eating 5-6 meals a day, but it was worth it! Your metabolism works better and faster and also you don’t get hungry.

2) Train regularly – this has been the key for me, dragging my a** up from bed every day to do that exercise when I planned it. Usually I’ve been doing 3-5 exercises per week, with variable intensities between workouts. But do remember that rest is just as important as exercising!

3) Motivation – I think that finding motivation to do better each time when I workout has been a great factor, I’ve set long term goals which I try to reach at certain point and follow my progress regularly. Also this blog and all the readers and comments have kept me motivated! And also when feeling down, always remember that there’s a next day coming.

4) Support – Family, friends, co-workers all their support has been great. It gives me a good feeling when somebody sees the change in me.

There’s my keys to success. A little more information about nutrition and training are coming also to this blog, so stay tuned for more!

-Joni-

March 28th & 29th workouts

Hey guys!

Yesterday I had quite a busy day with all the napping and stuff so I decided to add two workouts today! I am quite pleased with this weeks workouts, I had my doubts about this new regime, but it seems to be working.Image

The smoothie: 25 g protein powder, quark, non-fat yoghurt, rasberries and oats.

March 28th: Chest, Shoulders, Back

Incline dumbbell bench press, 3 sets with 15 reps each

Dumbbell bench press, 3 sets with 15 reps each

Flyes 3 sets with 10, 15, 20 reps (weights down -> reps up)

Front raise 3 sets with 15 reps

External cable rotation 3 sets with 10, 15, 20 reps

Lying t-bar 2 sets with 15 reps

Deadlift 1 set with 25 reps

Dumbbell row 3 sets with 10, 15, 20 reps

Incline ab crunches 3 sets with 25 reps each

March 29th workout: Biceps, Triceps, Legs

Bicep curls 3 sets with 15 reps

Hammer curls 3 sets with 10, 15, 20 reps (Weights down, reps up)

Cable curls 3 sets with 15 reps

Tricep pushdown with rope 3 sets with 15 reps

Tricep pulldown 3 sets with 15 reps

Dip machine 3 sets with 10, 15, 20 reps

Hack squats 3 sets with 15 reps

Sitting calve raise 3 sets with 15 reps

The main difference between this new program and the old one is that I train the whole body twice a week and I do the pyramid at the beginning of the week and longer sets with lower weights at the end of the week, this seems to be working for me and the recovery is much more easier this way. 

Anyways I’m feeling good about my diet and the weight seems to be stable now, maybe some muscle growth even? Never the less, I’m going to stick with this routine for 3 weeks and then add some more cardio (now doing it 1-2 times per week).

Take it easy guys and happy Easter!

-Joni-

March 25th workout: Chest, Shoulders and Back

Hey guys! It’s been a while and the weekend has passed. Great news: I’m not sick so I’m making assumption that there was some air-conditioning problems at the old workplace which caused my fever-like symptoms, so as of today I’m back with 100% !

Last Wednesday I had my leg day and something went terribly wrong with the recovery, nevertheless I played floorball on Saturday and today my legs feel finally quite fine.

Today I intended to hit the gym and train my chest, shoulders and back. I’m thinking of switching my routine in to a two divided routine which will be done 4 times a week so the whole body gets trained 2 times a week.

Today’s workout:

Warm-up: Rowing machine 5 min

Chest:

Incline bench press with dumbbells 3 sets with 15, 12, 10 reps

Flyes: 3 sets with 12, 8, 10 reps

Pec Dec- machine: 3 sets with 15, 12, 10 reps

Shoulders:

Standing lateral raise: 3 sets with 15, 12, 10 reps

Seated dumbbell overhead press: 3 sets with 10, 8, 6 reps

 

 

Back:

Lying t-bar row, 3 sets with 15, 10, 8 reps

Dumbbell row, 3 sets with 10, 15, 20 reps (weights go down as reps go up)

Back extensions, 3 sets with 10, 10, 10 reps.

Stretching.

I hit this workout in just about over an hour, so the tempo was pretty intense and it felt like it afterwards. But as I’m writing this (finished training 30 min ago) my chest and shoulders are pumping as we speak, so guess I did something right!

Tomorrow it’s going to be training day for biceps, triceps, legs and abs so stay tuned!

Take care guys, you all are an inspiration!

-Joni-

About nutrition and supplementation.

I know that I’ve been blogging a lot lately, but I just feel that there’s so much to say! Like I wrote before I was going to write something about nutrition and supplementation also on my blog, so here’s a little something about my nutrition-philosophy.

Before actually keeping track what I was eating, I was a random eater: ate plenty with a long periods of time between meals. Also I had this “snack-habit”, serious case of the munchies came often etc. My diet hasn’t actually changed that much, well okay I’m not buying treats that often anymore and have added loads of veggies to my diet, but that’s about it. Also I’ve found a good schedule when to eat and what to eat.

Breakfast is usually porridge (oatmeal) for me with some low-fat berry soup, one or two slices of rye-bread with ham/cheese and little butter. This I usually eat after training, just before going to work at 8 am. Then around 10 am I eat a quark with fruits/berries/low-fat berry soup and an apple/banana with coffee. Around 12-1 pm I eat my lunch, which is usually a salad with tuna/chicken/shrimp/beef and cottage-cheese. 3-4 pm I try to eat a snack (hopefully I could say that I do this regularly, but every now and then anyways), 5-6 pm dinner which is usually a little bit “heavier” than lunch. Potatoes, meat, veggies – the works. Before I go to bed, I eat a little snack, usually quark or bread. And loads of water. Normally I drink between 2-3 liters per day, but that varies whether I’m having a workout or a cardio day.

Before I started this project, I ate way too many slices of bread and I know that it’s an easy way to fight off hunger but so is keeping your mealtimes close together and have fruits, berries or veggies every know and then. I’d say that 3-4 hours between meals is a good pace for me to have. That way I don’t feel hunger. Everyone has their own rhythm and it takes time to fill it. Easy way to get veggies is fill your plate 50% with salad 20% with potatoes, rice, pasta you name it and 30% with fish,chicken,beef etc. Works for me at least!Image

Before I started the project I didn’t believe in supplementation at all. I thought it was just another hoax for the man to get my money! But how wrong was I. First I was talked into trying a recovery powder. I had tried these before, but didn’t see the point. But know, I don’t want to workout without having a recovery drink. I think that I recover much faster after drinking my shake and feel up to a new work day almost immediately. Also it has loads of protein and fast-effecting carbs which amp you up. Also I’ve added a vitamin pill and some Omega3-pills to my diet, that way I make sure I get all the nutrients I need for my body to recover and grow after working out. I’m going to try out MassNutritions protein powder soon and will keep you posted!

The photo on top was my lunch for today. Spinach salad with tomatoes, cucumber, peppers , boiled eggs and smoked salmon. Was pretty darn good!

PS. Tomorrow I’ll take my first steps toward CrossFit as I’m going to go and watch a technique class and maybe attend afterwards, who knows!

Keep working hard guys!

-Joni-