No Crust Racing

Nope, I'm not big on ice cream but I love grains But I see your point.

Speaking of the Birdman, what does your diet look like? And how are we going with the supp review?

Banana's are good, I have one every day. What is a good choice for something to put tuna on then? I thought rice cakes, but read rice "things" were not great/ I thought wholemeal or multi-grain bread, but everyone hates on bread. I think I'll just go with this. 1 piece of Bread with some Tuna should be fine, I don't eat bread any other time, maybe on the weekends or if we have some soup? 1 loaf of bread will sit in our freezer and last me about a month. As for the protein bars, my point was I can just eat the protein scoop and be done with it, not stuff around making it into bars.

Wouldn't I just have the protein scoop in water then... No baking required.

I considered Tuna on some crackers/toast/something else as a snack. A small can of tuna that is, not a big one.

Thanks Leesh. I'll see what I can come up with. Cheers Mungy.

Thanks Leesh, just took a look and adjusted some figures. A high protein snack is the thing I'm after. Maybe it;s time to get into Tuna on toast or something...

The big hole is protein, I need a high protein low everything else snack. I may need a touch less carbs too, but I'd settle for filling that protein hole.

Well Jangles was right, even allowing for a fudge factor, looks like I'm not eating enough. I need some decent high protein, low sugar/fat snacks. What's the aim in terms of calories and protein intake though? This think has me aiming for around 2000 calories but I'd of thought that's a bit low (though I wouldn't mind shedding a KG or two of fat if possible). Is it widely agreed that 1gram of protein per pound of BW is fine? I'm not going to be madly counting numbers, just going over the diet to make some improvements. Also my sugar intake might be a touch high, but given it's mostly natural sugars (from fruits) is that much of an issue?

Leesh/Troy what was that diet app/program you were using, I just want to plug some numbers in and check some things. It seems my diet needs some work. Markos what are some staple meals and snacks your guys use?

I had a bit of an epiphany the other day. Whilst I realise my squat and DL are nothing special, I also realised that I can now do what Marko said most guys do when they walk in off the street (and I assume he meant with no training history). So for me, that's actually really good. I was a massive squat dodger even before busting up my leg and did no leg/back work at all. Then I busted my leg which took away more leg strength (and messed up my core also being on my back for 8 weeks) From Feb I started squat and DL and since then, while still recovering the ankle, have managed to get my numbers to a point that would be considered normal for the average guy, so that's pretty good given my history. Small pat on the back for myself.

I'm guessing Brotato is confusing her (the reporters) apparent sympathy and empathy with desire? Due to lip biting? Or was it the package line he was referring too?

I just got an email from E-Go with consignment details, cage is on the way

Hmm. I've been thinking I should run the numbers on my diet, but then part of me goes don't be so serious about it when it's just for general health and well being. At the same time, who doesn't want to be stronger... I went for a jog last night and managed to do about 2.5ks of a 3k loop, done in 2 stints which I thought wasn't bad. My legs and ankle protested a bit from squats the day before. Backed up with just the normaly 2k walk this morning and my calf muscles felt a bit tight but could be worse, see how I go tonight during my gym session, not expecting anything magical.

Sorry, agreed. If done right. Define right, that is, why are good meal/snack choices that won't punish me on the scales.

The veggie soup is actually quite good, packed with veggies and with rissoni and chicken breast as well, I'm not a soup fan but its decent. Every dinner we have, and therefore lunch. Has a protein in it, usually chicken moreso than beef but always something. Pasta back isn't that bad anyway, carbs from pasta, which you need, protein from lean mince, which you need, some fats, salt and sugar from the sauce, all fine. If I was eating it everyday I might think otherwise. Yeah I could eat more, but I'm heavy enough already and and trying to maintain that balance between strength gains and not getting too big/heavy. My race suit is already a touch tight in spots and its not like I'm eating heaps of carbs or lots of fat I can cut out.

Like I said, that's as bad as a regular meal gets.

I'm not a "bad" eater but I do enjoy eating/ Today my meal breakdown was this. 2 scoops of oates with some light milk honey and LSA. A protien shake. An Apple, a Banana, a Carrot, Letf overs for lunch which was a pasta bake (mince and some cheese on top). 2 cups of tea, one sugar and light milk in each, and 2 arnotts assorted cream biscuits. Not the worst diet, not the greatest. Lunch is usually idnner left overs and a pasta bake is as unnutrious as it gets, the night before that was home made chicken and vegetable soup with some sourdough bread for dipping.

I don't enjoy either, running or eating less, but I can deal with running easier than eating less

It may just be a strain that needs time to rest.

Then you have the wrong Physio. Personally I don't rate them much at all, the only reason I persist with the Physio for my ankle is it's not costing me anything and we're making slow progress. I see my preferred Myo for everything else, a good therapist of any kind will tell you when they can't help you and recommend you on to the right person. It's a slow process though and can be costly =\

If it's causing you that much grief you need to avoid any exercise inflaming it, see someone and only do motions that are working towards improving it. Training on it will only prolong the recovery.

How'd you go with having a look for those plates Markos?

A real mixed bag last night. I thought being Monday I would crush it like a boss but not so. Squat low bar 3x8 80.5 90.5 104 (4 failed 5) I added the board under my heels and its completely changed the dynamics of the squat for me. 90 felt really good mechanically but at the same time I felt like I was lacking power, as I'm now relying on different muscles more to get out of the hole, I'm guessing I'm having to push from the heels more and by my own admissions was using the middle of my foot before. I couldn't believe I was struggling at 4 and took a few big breaths and went for 5 knowing I'd likely fail, I did and I dropped the bar off my shoulders onto the safety which I said I'd be doing more of, going to failure. The only thing I forgot to do was re-rack it and then go one more rep or so, but I don't have the strength to lift it off the safeties in a clean/jerk motion and put it back on the pins with out taking weight off it so I just put it on the next pins ready for bench. Bench 3x8 93 101.5 109 (6 failed 7) I actually went for this and came ever so close, maybe 30mm off the pins but I just didn't have it, a spotter would have been great. So I now know the safeties are only high enough at about my abdomen, I'm not sure what to do here as the next height up is too high. Anyway, after re-racking the failed 7th rep I jumped back on and pushed it out. DL barefoot 3x8 88 97.5 109 Got 8 reps on this, again struggle street on the last 2 reps but got it. Will get it again a few more times before adding. Row 3x8 78 88 97.5 Fail city on the rows, I managed to "do" the reps but they were ugly. I've been playing with bar location in terms of where I pull it up to. I may have to move these away from the DLs as the DL works so many of the same muscles that rows suffer. Chins 3x8 7.5 12.5 15 (7 failed 8) The 7th rep was hard again but easier than last time so I went for an 8th knowing I wouldn't make it, I would have maybe got half way back up. Dips 3x8 15 20 30 (6 failed 7) The increase in weight meant for the first time in ages I failed at this so now we know roughly the limits of my dip. So yeah a mixed bag all round but I'm committed to failing more and adding more where I can and we'll see how it goes. No walk or run this morning, such a shit sleep =\

What he said, well done