I still ached this morning but sod it, I can't lose another day.
Diet
Breakfast: Vegetable stew
Lunch: Tuna with low-fat mayo, chocolate milk
Afternoon snack: Small portion of homemade chilli
Dinner: Steak and salad
After Dinner Drinks: Beer (Well, it is new year's eve)
And those are the last beers I'll be having until after the fight in April. Its weird to think that 3 months is likely the longest I've gone without a beer since I was about 16...
Exercise
Warmup: 1 Km row + lots and lots of stretching
Pressups: 20 x1 set (Didn't want to overdo it on the arms)
Planks: 50 seconds x3 sets (Extra 10 seconds)
Russian Twists, 3 Kg medicine ball: 40 x1 set
Interval rowing: 2 minutes/1 minute x10 sets 2:23/500m average
Essentially exercise as normal, and I'll assess the damage tomorrow. With any luck the movement will have loosened up my muscles and joints.
100 days to go...
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Hi Paul,
ReplyDeleteIan here from Vanda. Great start and great to see you were willing to get into it before New Year. Can I make a few suggestions on the diet and training?
Aim for 5 meals a day of a balanced nature with breakfast being the main one. Make sure there is no guess work so you are not at the mercy of convenience food.
We will make sure that you get some good floor excercises when you come to the club. Keep on doing what you are doing but may I suggest if you want to prepare yourself for the training you see how you get on with
10 press-ups
10 crunches
10 burpees
10 star jumps
Do these exercises as one circuit and repeat 3 times before resting for one minute and starting again.
Get down to the track (all the tracks in Sing are public access) and alternate between.
Jog 400m and then sprint 400m, jog 400m, sprint 400m, jog 400, sprint 400. YOU DO NOT STOP, as you finish the sprint you go straight into the jog whilst recovering.
Alternative
Jog 400, sprint 200, Jog 100, sprint 100, Jog 200, sprint 200, jog 200, sprint 200, jog 100, sprint 100, jog 100, sprint 100.
Long runs and sustained aerobic at mid HR's are of little use to boxers. Get used to living with your lungs in your throat.
MAKE SURE YOU ARE NEVER AWAY FROM YOUR WATER BOTTTLE
Get a good daily multi-vitamin. CNP Pro Vital (you can get at club) or GNC Megamen
Bfast - Learn to like instant oatmeal and you will not go wrong. Handful of oats, some unprocessed bran or linseeds. Add water and nuke for 2 to 3 mins. Add blueberries,rasberries or blackberries to fat free or 99% fat free yoghurt and put it on the top. That will give you a low GI breakfast with the fruit acting as the antioxidant.
Mid morning - Have something like a CNP MR (you can see what we mean on the VBC website) and a piece of fruit.
Lunch- sushi? chicken sandwhich with salad on wholemeal? fruit
Mid afternoon - Use MR or maybe a CNP flapjack with an apple
Evening - A decent bit of protein with some vegratables would be good. Tuna steak, chicken breast etc. Use garlic, chilli and spices for falvour but stay away from sauces.
Fruit or CNP desert afterwards if you desire.
Carry a few CNP flapjacks or high quality protein bars with you should you ever get hungry. You really cannot go wrong with fruit either.
Make sure you are taking in around 2gs of protein per 1kg of weight.