Wednesday, 4 November 2009

sunshine and shwarma's

Not been to training much the last few weeks, not sure why, really lacking motivation as I just don't feel like I have a good training partner here so I've just gotten in to the habit of playing defensively and not doing a much else plus there are no competitions until the Europeans and that's if I manage to go mehh so things are a bit doom and gloom at the minute. Trying to check out if there are many females training in the UAE found that there was a purple belt called Ghalia Baggily teaching in dubai buuut shes not there any more, dropped her a message on fb asking if there were many other girls training there becasue I can't find any useful info on google!!! Had my birthday but it just made me feel homesick which is stupid seeing as this is technically home.

I'm still really enjoying capoeira it would be nice to do some stand up again too but maybe I'll just buy a punching bag for now as I don't think my body cant take any other more classes at the minute. I've been taking loads of vitamins for my joints, my fingers hurt like hell at the minute and look ooogly too (too much playing guard). Its helped a bit its a mix of glucosamine sulphate, msm and fish-oil so hopefully after a month they will take effect.

Recent academy news Alex Monsalve from Alliance is coming out for 2 weeks on the 15th november which means there will be 3 black belts teaching :)

I've been earning some money by doing circuit training, personal training and diet/nutrition plans which has been keeping me busy. See example diet for male athlete 76kg training 10h a week aim lose 2kg body fat maintain lean body mass

Carbohydrate: 318g (1272 kcal) 55% total daily intake
Protein: 145g (580kcal) 25% total daily intake
Fat = 50g (423kcal) 20% total daily intake

80g (400kcal)surplus carbs for sports drink/recovery bars if needed on heavy training day

Breakfast (2h before training)
50g porridge oats
300ml skimmed milk
1 carton 150g low fat yogurt
100g berries

Midmorning snack 4 oat cakes
120g cottage cheese

Lunch (2-4 hours before training or 3 hours after last meal)
Low GL for slow release of energy during long training session
175g grilled white fish
1 large sweet potato 300g
1 portion of carrots 85g
1 portion of broccoli 85g

Post training High GI snack (if training in evening for quick absorption of glucose and replenishment of glycogen stores)
2 alpine bar
200ml chocolate milk
1 medium apple

Dinner 2-4 hours after training or 3 hours after last meal/snack

Brown rice 85g uncooked weight

120g grilled chicken

1 large portion 85g vegetables

Exercise wise I'm liking partner exercises as they work well and are also fun, most of them would fit in really well with bjj or any martial arts training as you can get a good conditioning work out in without the need for too much equipment.
Here's some video's I found on Youtube :)

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