The meal I’ll analyse today is my lovely Kate’s favourite meat which is roast lamb.
4 blocks of lamb, or 112g ( that’s the protein) , 3 blocks of potato (150g) and my hope that the odd bit of fat that I rubbed over the meat before roasting was about 4 x 1.5g . The zone diet assumes that all meat has some fat in it.
You’ll notice I’ve slung peas and green beans on my plate, but without really measuring them. I think “pile on the ( non starchy) veg”, but don’t let this take you away from measuring the more carb dense food!
POINTS TO NOTE: when you start to properly manage your weight 1) don’t hunt out weird exotic meals to make. Try and stick with stuff you know and can cook. 2) learn to portion control the important stuff. Dont obsess if you had too much spinach or 3 more fork fulls of cabbage! Learn to recognise the high calorie food. still include it! But manage it.
Todays car park workout was an ‘up down ladder”
Mark out a 10m shuttle run, get a suitably nice, or nasty dumbbell to snatch
On the way up dumbbell snatches 2-20 (2, 4, 6) , on the way down shuttle runs 10-1(10, 9, 8)
You can analyse and use the olympics lifts in many many ways. One is to view the full skill is a pressure test for your front and overhead squat. The pure ” beautiful” form of the lifts are seen as the squat clean and squat snatch.
Put in other words, it tests if you own a superb front and back squat to the extend that you can jump into it with a great big weight. Any squat wobble or misunderstanding of your squat form means that, under pressure, you won’t be get under the bar.
Take home message: don’t skimp on your front squat and overhead squat practice!
It’s a big, big, sweep of the arm, but most of your lifts can be (could be) compared to your back squat. If you back squat 100kg, the chances are you can snatch up to 60kg, and clean 75kg. Bear in mind these figures could vary by as much as 15%
Christian Thibaudeau adds extra ratios and insights here
Waxman’s gym has a fascinating “Weightlifting Lift Calculator” here