I figure I'll still keep track of all exercises. What little I'm doing now. Since my diet is going to be even more important, I'm gonna include that as well for the next while. And in all honesty, I've been eating like shit this past week.
My supplements consist of a multi-vitamin, fish oil and ZMA.
Sunday
Cardio
5km, approx. 1 hour. Walking and jogging. First time going on the walk trail near my apartment to jog. I used to bike up and down it but it just gets to busy and frustrating.
Diet
I ate about 3500 calories of junk food.
Monday
Rehab
Heat pads, ultra sound treatment. approximately 40mins
Diet
2879 Calories, 184g fat, 230g carbs, 85g protein.
Breakfast
-Ham sandwich
-Mixed nuts, small packet
Snack
-TWIX Cookie Bars
Lunch
-Ramyeon
Snack
-Beef jerky
Dinner
-Egg salad sandwich
-Ham sandwich
-Potato chips
Tuesday
Busy at work, missed rehab.
Cardio
5km, approx. 50 minutes. I find doing cardio after dinner easier, in that. I can skip the pre-workout snack (needed to boost my insulin levels to safe level before exercising).
Diet
Better than Monday but still have a ways to go before getting it back to how I used to eat.
2523 calories, 116 fat, 199 carbs, 173 protein.
Breakfast
-Omelet (1 whole egg, three egg whites, 1/2 cup of onions, 1/2 cup of green, red, yellow peppers, 1/4 cup of mushrooms)
-1/2 tomato (sliced)
-2 slices of white bread
Snack
-Mixed nuts, small packet
Lunch
-Ham sandwich
-Beef jerky
Snack
- Dark Chocolate
Dinner
- 2 Beef steak patties
-1/2 tomato (sliced)
-4 slices of white bread
PWO Drink
-Optimum Nutrition (Egg Protein)
- 2 cups of Milk (lactose free)
*Things I need to change in my diet. Eat less bread (maybe swap it for tomatoes), Eat more vegetables, cook lunch instead of buying it from the convenience store, stop having junk food for snacks and start following John Berardi's seven habits again.
Wednesday
Rehab
Heat and ultrasound treatment on shoulder, 40 minutes.
Cardio
5km, 1 hour, Jogging/walking. I had to stop a couple of times as my right foot was cramping a lot.
Diet
2678 Calories, 88g fat, 249gg carbs, 235 protein.
Breakfast
-Omelet (1 whole egg, three egg whites, 1/2 cup of onions, 1/2 cup of green, red, yellow peppers, 1/4 cup of mushrooms)
-1/2 tomato (sliced)
-2 slices of bread (one white/brown)
Snack
-Baked Potato
Lunch
- 2 Chicken breasts spiced and filled with spinach
- 1 Sliced tomato
- 1 Can of asparagus (real asparagus is difficult to come across in Korea, not sure why.)
Snack
- Dark Chocolate
Dinner
-Meat dumplings
-Kimchi Jiggae (Stew made with kimchi, cabbage, red pepper, green onions, tofu, green peppers and slices of beef)
-3/4 Cup of rice
PWO Drink
-Optimum Nutrition (Egg Protein)
- 1 cup of Milk (lactose free)
Thursday
Cardio
5km, 1 hour, Jogging/walking. I had to hobble the last few hundred meters because my right leg cramped up bad.
Diet
2588 Calories, 92g fat, 203g carbs, 248g protein.
Breakfast
-Omelet (1 whole egg, three egg whites, 1/2 cup of onions, 1/2 cup of green, red, yellow peppers, 1/4 cup of mushrooms)
-1/2 tomato (sliced)
-2 slices of wheat bread
Snack
-Baked Potato
Lunch
- 2 Chicken breasts spiced and filled with spinach
- 1 Sliced tomato
Snack
- Small packet of mixed nuts
Dinner
-2 Beef Steak sandwiches with tomatoes, green peppers and onions on wheat bread.
PWO Drink
-Optimum Nutrition (Egg Protein)
- 1/4 cup of Milk (lactose free) ran out of milk.