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Ken
At home I eat a lot of oats with sucanat, brassica
veggies, tofu, tempeh, sometimes rice (brown) and pasta. Lately I've
been getting pretty good at avoiding the pasta. The veggies (usually
broccoli, kale or bok choy) are sometimes stir fried in olive or canola
oil with the tofu or tempeh and loads of garlic or sometimes raw with
oil and vinegar. Sometimes I have the veggies with the rice or pasta but
lately I've usually been eating the salad or stirfry without the grain
and really amazed at the satiety it offers. I also put nutritional yeast
on almost everything I eat, except the oatmeal. Sometimes I have
soymilk, I try to consume that mainly for the B12 fortification. I eat
out too often. It's almost always some sort of veggie/tofu stirfry with
white rice from either a Chinese or a Thai restaurant. Once in a while I
cook up a big pot of black or chili beans and live off of that for three
or four days.
My workout changed about a year ago when the cardiovascular portion of
it which I had been doing every other day for years and entailed running
in place with intervals of jumping chest tucks (70/set, 5sets/session)
and that was gradually making my lower back stiffer and stiffer finally
gave me an episode of lower back muscle spasms which I can easily say
was the most physical pain I had ever experienced. Now I do swimming for
cardiovascular. The muscle conditioning exercises haven't changed much
but I cut back on frequency. Now my workout plan can be described as the
following:
Training
Workout A) Push ups. with my feet and hands elevated on
chairs so I can get my chest down further. Usually about 5 sets, a
couple with very wide grip and then a few with narrower grip. Military
Press. Just two sets. Pretty light weight, many reps. Dips. Two sets.
Workout B) Pull ups. Three or four sets. A couple
overhand, wide grip. A couple underhand, narrow grip. Curls. Two sets.
Light weight, many reps.
Workout C) Squats. Two sets. Just the weight of my
body. Thrusts. One set. Just the weight of my body.
Workout D) Leg lifts. Ab crunches. Ab extension
thingies with the wheel that you hold on to and roll it across the floor
while keeping your knees stationary.
Workout E) Swimming.
I do each workout at least twice a week. I don't count reps. I just
concentrate on making each rep as effective as possible. I focus much
more on the negative making each rep last like 6 to ten seconds, maybe
more. I make each set really hurt but I want to learn to be able to push
myself to complete failure. I always wimp out before I reach that point.
I also ride my bike a lot just as a means of transportation and rock
climb.
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