life, kids, and brazilian jiu jitsu » fitness http://johnrossmckay.com/wordpress Brazilian Jiu Jitsu, Parenting Sun, 15 Apr 2012 22:47:35 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Fast 5 Intermittent fasting diet intervention http://johnrossmckay.com/wordpress/fitness/fast-5-intermittent-fasting-diet-intervention/ http://johnrossmckay.com/wordpress/fitness/fast-5-intermittent-fasting-diet-intervention/#comments Sun, 15 Apr 2012 22:45:16 +0000 admin http://johnrossmckay.com/wordpress/?p=3824 Day 9.  My eating window is between noon and 5 (5 hours to eat / 19 hours fasting).

It seems easier on the weekends.  Maybe because I sleep longer.

1200 calories per day +/-

A minimum of 30 minutes exercise on the rowing machine.  Hard.  Set a PR today for distance rowed in 30 minutes AND it was done in a fasted state.  So much for not having energy while I’m fasted.  Also did some pullups, pushups and deadlifts.

Drinking lots.  Lemon squeezed into my water first thing tin the morning as well.

I’ve been at 174.5 lbs for 3 days.  Mini-plateau.  I’ll kick it in the ass if it continues by going for a hard run.

Took my measurements with a tape today.  20.4% body fat.  If I hit 155 lbs I will be at 10% body-fat which is NOT unhealthy for a man.

Ate well all week.

Onward.

 

]]> http://johnrossmckay.com/wordpress/fitness/fast-5-intermittent-fasting-diet-intervention/feed/ 0 “What was that about a bike ride in the dark?” http://johnrossmckay.com/wordpress/parenting/what-was-that-about-a-bike-ride-in-the-dark/ http://johnrossmckay.com/wordpress/parenting/what-was-that-about-a-bike-ride-in-the-dark/#comments Wed, 19 May 2010 02:32:52 +0000 admin http://johnrossmckay.com/wordpress/?p=1513 You wake up, shower drive, meetings, computer stuff, drive, physio therapy, tortellini and tomato sauce, dishes, kiss kiss, bang bang…. blah blah.

Then someone nice gives you a call and is so positive that you smile.

Then you ask the boys if, on the off chance, they might consider contemplating, the possibility of riding my coveted Rocky Mountain race bike beside me while I run in the dark?  Who am I kidding?  They’re on their computers.

Then, I decide that bed is a better option, I get a drink, and Aidan brings in the dogs.

Now Aidan, to be fair, rides beside me a lot.  he always has.  But wait…

“What was that about a bike ride in the dark?”, Liam asks.

So we’re back.  Ran 7.5km on dark trails and quiet streets.  Liam rode and lit the way with my Petzl head lamp.  And we talked.

Life is very very good.

]]> http://johnrossmckay.com/wordpress/parenting/what-was-that-about-a-bike-ride-in-the-dark/feed/ 1 Fast 5 – 19/5 protocol – fast, FAST http://johnrossmckay.com/wordpress/fitness/fast-5-195-protocol-fast-fast/ http://johnrossmckay.com/wordpress/fitness/fast-5-195-protocol-fast-fast/#comments Mon, 29 Mar 2010 00:29:38 +0000 admin http://johnrossmckay.com/wordpress/?p=946 This is a weird trip.  I am finding that breaking my fast is a tricky thing.  I fill up FAST.  I also find I crave water after I start eating.  Dehydration?  I am afraid to weigh myself because I’ll flip if I’ve lost no weight.

Ran just over 8 km today.  I burned 678 calories.  No problem.

I guess I’m doing more of a 20/4 fast.  But it’s still an intermittent fast.  Annette and I cooked Tilapia, eggplant, peppers, onion and spinach for dinner.  We also had guacamole with rice crackers and an oatmeal muffin.

So maybe 600 cal for dinner, 400 cal of muffins, 400 cal of guacamole = 1400 calories for today.  Hmmm.

Pics from class yesterday

]]> http://johnrossmckay.com/wordpress/fitness/fast-5-195-protocol-fast-fast/feed/ 0 Crossfit “Cindy” – PB – 20 sets http://johnrossmckay.com/wordpress/fitness/crossfit-cindy-pb-20-sets/ http://johnrossmckay.com/wordpress/fitness/crossfit-cindy-pb-20-sets/#comments Sun, 07 Feb 2010 19:28:37 +0000 admin http://johnrossmckay.com/wordpress/?p=677 Ha!

Haven’t been able to train or workout this week due to other commitments so between laundry loads I did a quick Crossfit “Cindy”.  As many sets as possible in 20 minutes of:

  • 5 pullups
  • 10 pushups
  • 15 squats

I stranded 7 seconds at the end so it was close.  Of note:  I managed to do the pullups without stopping all the way up to set 12.  Around set 16 I had to slow down or throw up.

20 sets in all.  1 better than last time and 6 better than when I started using it as a test again.  Good form.  That’s a record.  Now 21 is calling my name.  Yuck.

I wonder if all that time off helped.

Not bad for a guy in his mid 40′s.

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