DWF: a food diary and a workout with anything you can scramble over

Ive been randomly showing you fairly balanced meals over the last month, just to show you that you can take fairly normal food and put it into quantities and rough ratios that are metabolically good for you you. Your system doesn’t really like being bathed in carb. It wants some, but probably not enough to match your current lust for cakes and donuts!

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DWF: a one zone block snack and a rule breach

Todays workout, is in violation of our rules.

We don’t assume that you have access to a pull up bar! But today we stayed in the flat because we have a pull up bar there (with rings on). We wanted to do a version of Cindy. The Crossfit workout of 5 pull ups, 10 push ups, 15 squats. AMRAP in 15 minutes (it should b 20 minutes, but Im 59, so I cut myself some slack now and then.)

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DWF: A Cajun chicken dinner and morning burpees

Well its Saturday, and day 2 out of this training block of 3 days.

Todays workout is 12 minutes of :

10 burpees, 5 dumbbell push press L, 5 dumbbell push press R

This is nastily crafted as yesterday you had the push up grind. Today you will really want to drive your hips on the push press and you’ll probably want more of a sprawl on the burpee.

Still, super compensation, aside, it was surprisingly yuk!

Enjoy.

sorry for the dirty forearm. Car park dirt

Todays Healthy Food Option

To add more variety to this blog, I’m inviting guests into share their favourite meals. First up is a Cajun chicken dish from Fresh Fitness foods.

Chicken –  P: 27.83 | C: 0.73 | F: 3 | Kcal: 141.24
Broccoli – [ P: 2.52 | C: 3.2 | F: 2.42 | Kcal: 35.66 
Rice – [ P: 2.8 | C: 26.5 | F: 0.75 | Kcal: 123.5 ]


Cajun Chicken Ingredients

  • 2 chicken breasts
  • 15g cajun seasoning
  • 5g honey

Method

  1. Preheat the oven to 200c
  2. Mix all of the ingredients together, making sure the chicken is completely coated. 
  3. Place the chicken onto a tray, place the tray into the preheated oven. 
  4. Cook the chicken for 20-25 minutes, or until the chicken is cooked the whole way through leave to rest for 5-10 minutes then slice into thin 0.5cm slices.

Roasted Broccoli  Ingredients

  • 1 head broccoli
  • 1tbsp smoked paprika
  • 2 cloves garlic
  • splash of olive oil

Method

  1. Take the florets off the broccoli, slice the bottom off the stalk, cut into 1/4’s lengthwise then slice into 1/2 – 1 inch cubes. 
  2. Mix all ingredients together then place onto a tray and cook in an oven for 15 minutes at 200c.

Zesty Rice Ingredients

  1. 100g white rice
  2. 300g water
  3. 2 limes, zested and juiced
  4. small bunch of coriander sliced.

Method

  1. Place the rice into a pan and pour over the water. 
  2. Bring up to the boil, leave to boil for 2-3 minutes then cover the pan with a lid and turn off the heat. 
  3. After 10 minutes, fluff up the rice with a fork and mix through the lime and coriander.

If you want to try Fresh Fitness Food go here https://www.freshfitnessfood.com/ then use the discounts GABDOU10 for 10% off and GABDOU for £50 off your first order.

Have a great weekend, stay active, eat healthily, see you tomorrow, and join the mailing list

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DWF: disappointing beef dinner and a workout

Well, it looked ok, but may I introduce you to a bit of tasteless beef.

Looked great before it went in the oven

So, its 4 block of tasteless beef ( lovingly slow roasted for 3 hours: that was a waste of electricity), 3 blocks of potatoes at 150g, and some nice cabbage with a block of extra butter (between the 2 of us) chucked in, otherwise Kate won’t eat it.

looked ok, tasted of nothing.

looked ok, totally tasteless

TODAYS WORKOUT

This mornings workout was 20 box jumps (or step ups) 20 push ups, 400m run . As many rounds as possible in 15 minutes.

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DWF: rest day

On this basic regime, its work for 3 days, rest on the 4th: ( btw DWF means “daily workout and food”)

Repeat.

I set the workouts based on the assumption that you have some dumbbells, a kettlebell and a slipping rope. Ideally you need to add dedicated strength workouts and gymnastics to your regime, but this workout aims to sling together enough elements to do a high intensity session. Often it’s the intensity of the session that will drive fitness results.

To be obvious , this regime doesn’t include pull ups, dips , olympic or power lifts, so it’s not a complete regime, but it gives your lower half, heart and lungs a time.

Each day, I try and give you some eating guidance based on the zone diet. Today, its some general information, a lazy cut and paste, about the zone diet (from the Crossfit Journal, issue 21)

“A block is a unit of measure used to simplify the process of making balanced meals.

7 grams of protein = 1block of protein 9 grams of carbohydrate = 1 block of carbohydrate 1.5 grams of fat = 1 block of fat (There is an assumption that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 grams.)

When a meal is composed of equal blocks of protein, carbohydrate, and fat, it is 40 % carbohydrate, 30 % protein and 30% fat.

Pages 3 and 4 of the attached document

lists common foods, their macronutrient category (protein, carbohydrate or fat), along with a conversion of measurements to blocks.

This “block chart” is a convenient tool for making balanced meals. Simply choose 1 item from the protein list, 1 item from the carbohydrate list, and 1 item from the fat list to compose a 1 block meal. Or choose 2 items from each column to compose a 2 block meal, etc.

Here is a sample 4 block meal:

4 oz. chicken breast 1 artichoke 1 cup of steamed vegetables w/ 24 crushed peanuts 1 sliced apple

This meals contains 28 grams of protein, 36 grams of carbohydrate, and 12 grams of fat. It is simpler, though, to think of it as 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat.

Even if you are going to slop on the couch, see if you can sneak in a bit of better movement.

From bad to bridge: most positions can be tweaked so you can sneak in a bit of exercise.

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DWF: a curry and a cute workout.

Here are some action picks from todays curry task. Everything you need to make a 4 block curry meal, with a bottle of beer.

Using yesterdays pulled chicken and some stock made from the bones, it was chicken curry time. 93g of rice (3 blocks) 120 g of chicken (4 blocks) buried in a sauce of stock and tomatoes, plus tomato puree with onions, ginger, toasted and crushed cloves, coriander, garlic, curry powder and a bit of coconut milk powder.

This sort of meant there was room for an extra 9g carb block (1 block). I sneaked in a beer at 12g of carb, so 3 g over But I knew I was going to do this so I slightly cut back a previous meal.

Nice, but I should have put a bit of chilli in. For me the ginger and clove is enough of a bit, but today it would have been better with a bit of chilli.

THE WORKOUT

An escalating ladder of 1 D/B snatch L&R, 1 push up, 5/10 V sit ups. Then 2 D/B snatch left/right, 2 push ups, 5/10 V sit ups ( 5 for kate, 10 for me.) The V sit up work stays the same each round) ( next round is 3 D/B 3 push ups)

As high up the ladder as you can as you can get in 13 minutes. Depending on the stimulus, you may want a light, medium or heavy dumbbell.

It was surprisingly disgusting .

This is day 3, so tomorrow is a rest day!

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