10/08/2011 10:54am, #21
No worries, the fact that you have lost that much weight already tells me that you've cut the calories a lot. Most people train like **** when dieting that hard. Its a fine balance between weight loss and optimal performance.
Regarding your diet:
Buy a bag of rolled oats and some protein powder from a super market, there is your breakfast for a month.
Go easy on the fruit, a small amount is good but its easy to binge for the sugar hit.
I get that preparing your own food over there is a bitch (many apartments don't even have a hot plate). When choosing dinner from one of the stalls choose protein dish + vegetables. Have some beef salad, bbq'd chicken, or pork on sticks. The marinate can be a bit sweet but your diet is already way too low on protein to choose to eat carb calories instead out of your limited calorie budget.
I'll show you what my diet is like if you'd like an alternative (i also eat thai food every night):
8am) oats + scoop protein power, 10 fish oil tablets.
10am) 10 inch cucumber + whole red capsicum
1pm) 500g cottage cheese + baby spinache bag.
6:30-8pm) training followed by piece of fruit
8:30pm) Thai meal with protein + carb."Boxing is the art of hitting an opponent from the furthest distance away, exposing the least amount of your body while getting into position to punch with maximum leverage and not getting hit."
10/08/2011 12:50pm, #22
Ouch that bit about the fruit hit pretty close to home, I love my fruit-stands; easily my biggest food weakness here.
And thanks for the diet that looks pretty well crafted but also simple to follow (critical if I'm going to do anything). Due to my constraints on time/location for lunch there is no way I can get cottage cheese out here for lunch, but I love the fruit for after training.
I can and will get some protein powder and oats at Makro tomorrow and give that a try. I like the split breakfast, I always feel hungry right before class at ten, especially if I eat after a morning run at 8.
And laab/meat salads are more and more popular here (though papaya salad is still my favorite) so adding those as a regular dinner shouldn't be a problem.
I'll play around with different options when I get back from vacation (Novermber 1) and get back to serious training (I have next week training allllll to myself and am wicked excited for the chance to train like I did when I first picked it up, tons of gains and a lot of attention to detail but after that I take 2 weeks off for Samui and beach and some good ole being alone with the gf time).
10/26/2011 12:43am, #23
- Join Date
- Oct 2011
Drink alot of water. What are you doing, to compensate for possible electrolyte loss?
10/26/2011 6:32am, #24
Yes, I drink a LOT of water, hahahaha. And I regularly take a packet of rehydration/electrolyte salts after a workout, especially muay thai as I tend to leave puddles of sweat wherever I go.
Update on my status for everyone:
New routine (well, changes to current):
MWF: 5k Run with a circuit of Bodyweight exercises (Squats, Pushups, Pullups, Situps)
MWTF: Muay Thai (2 hours)
Average Daily food intake:
Breakfast: Oatmeal (THANK YOU whoever suggested this)
Lunch: Curry/Run of the Mill Thai Food but I ask for extra veggies and eat half the rice
Dinner: Either same as lunch or Papaya Salad/Som Tum with no sticky rice and extra chilli (it makes me feel more full)
I only drink water (sorry Chai-yen ;_; ) and will be investing in a protein powder soon. I've kept this up for half a week now and feel pretty ok about things, it feels easy to manage and keep track of so I don't think I'll stray from it easily. I know consistency is key. I want to thank again all posters and I'll keep you posted on any results.
11/15/2011 1:56am, #25
- Join Date
- Nov 2011
For me that works wonder is jogging it's the best way to increase stamina as the longer you jog for each time, your body will adapt to the new strain your putting on it. ..
11/15/2011 5:06pm, #26
In your MT training are you doing pad/bag based cardio like combination pyramids? I find it's way more applicable than roadwork.
11/21/2011 11:34am, #27
Ack! Sorry, missed your reply. And what's a combination pyramid?
11/21/2011 1:51pm, #28
- Join Date
- Dec 2010
- Berkeley, CA. USA.
11/22/2011 6:37pm, #29
- Join Date
- Jun 2008
- Prague, Czech Republic
Is fruit really that bad? I was led to believe, by a guy who called himself nutrition specialist, no less, that most of the fruit "don't count", unless you eat too much of it (like a two pounds of apples) because it contains different kind of sugar than other food, that doesn't convert to fat or something.
Though, we get mostly apples, maybe some pears and (sour) grapes here, so it might be different for tropical fruit. But I was told fruit is "safe snack" so I'm kind of confused now.
11/23/2011 6:06am, #30
Another one I call pad relay is where you have two people holding pads about 20ft (or whatever distance you feel comfortable sprinting) apart, you sprint back and forth between them hitting your combination whatever it is for the duration of a round. write down your scores for each and try to beat them each workout, making sure your pad holders only count proper combinations.