by BabyAngelSalutations Reader.
This post is mainly meant for my nutritionist, but if you are curious about current events, it might be informative. As I have been saying these past years, Covid turned me into a Senior Citizen overnight; Here is the proof. In early 2023, my blood work showed severe vitamin B and D deficiencies, and I now understand why you need these. These two help extract Calcium from your food, a must-have for your body, if it cannot get what it needs. The body will then draw calcium from its own storage, and you end up with brittle bones like a geriatric-individual.
Your humble narrator had himself a March-Fracture, and many say it was due to the Weight-Vests he wears during training. Luckily he be dumb-enough to wear such heavy-ballast during dog-patrol, or he might never have know about his Osteopenia condition… Or at least not in time to correct or do something about the lack of bone-density before it gets critical!?
Even though recent broad-spectrum blood-work resulted in no particulars, I do need to replenish my Calcium-Deposits as best I can. And the last thing I need is depleting resources that make matters worse while pursuing my Training-Goals in the near future. For I simply cannot afford to lose any more essential minerals while shaking off the lead in my fat ass.
Which brings us to the reason for this post: Nutrition and/or Sports-Diet, where can we shave-off or improve on it? Remember: FOOD = FUEL to me! If it takes longer to prepare the grub than to wolf it down, I consider it a waste of time!!
General-Announcement:
A recent life choice, besides the substances that have not entered my bloodstream in the past ten to fifteen years… Like Alcohol, Caffeine, Nicotine, and Sugar, I have now decided to stop the intake of a Calcium-Killer known as Salt.
SUPPLEMENTS.
- Vitamin B12 / 1 mg.
- Vitamin D3 / 20 mcg.
+ Calcium / 500 mg. - Vitamin K2/ 75 mcg.
- Daily…
HYDRATION.
During the daytime 8~12 cups o’ Tea with Milk. In the evening Water only. On average: 3~4 Liters of fluids per day.
( 2~3 liters of Milk per week.)
NUTRITION.
Always find it odd to call it a sports-diet, for it implies that I restrict myself to eating small amounts. While in actual fact, I consume and burn way more fuel while going all out during these physical training sessions. All in all, it does not differ much from before; Mainly, the Elephant~Nuts and Bird~Seeds are new to the routine.
SESSION-ONE:
- 2 SPOONS OF WHEAT FLOUR
- 1 SPOON OF FLAX SEED
- 1 SPOON OF SUNFLOWER SEEDS
- 4 SCOOPS OF QUARK
(±200 GRAM.) - And HALF AN APPLE.
SESSION-TWO:
- 2 X WHOLE WHEAT BREAD
- HOME-MADE HUMMUS
(±50 GRAM PER SLICE.) - 6~9 OLIVES PER SLICE.
*Boy-O-Boy, did I love my crushed crystals of shiny Sea-Salt on this sandwich!
SESSION-THREE:
- SAME AS ABOVE…
- With the OTHER HALF OF THE APPLE.
SNACKS.
- 2ND FRUIT O’ THE DAY.
*Varies weekly… - HAND OF CASHEW NUTS..
- 2~4 BRAZIL-NUTS PER DAY…
Note: Veggie-Snacks are not my thing.
WOZ FOR DINNER?
No special treatment or consideration goes into supper, and we take Potluck as a family like we always have. Albeit, the dog and I are somewhat known as the trashcan and finish what everybody else leaves in the pot. Take the plate of spaghetti below. Normally, I would easily eat two of these servings; Now I save a plate for tomorrow’s lunch instead of sandwiches. Guess what I am saying is, Waste Not, Want Not needs not to be executed immediately on the spot!?
VARIATIONS OF THE SAME…
- RICE, POTATOES or PASTA.
- GREENS & CHEAP-MEAT…
- NO-SALT!
Note:
Portions have been Scaled-Down from F to D. (±75%)
*Disclaimer: All groceries can be bought in one store; this does not mean that I want to or do.
PREPARATORY TRAINING…
Last week, the bone scan revealed—although a little slow—solid improvement, and Green-Light has been given to moderately build up again. Meaning I have started getting into the full-routine and go out on dog-patrol a minimum of three times a day. Previously, I was not able to make much mileage because my foot remained sore, and walking was not very pleasant.
To compensate for the lack of forward movement and physical activity or progression, your grumble gamesmith focused on Weight Training. Sounds all very masculine, …yet the fact is I am still training with Lady-Weights of 1, 2, and 3 kilograms. And these little dumbbells take me to the cleaners due to atrophy from four years of being unable to use my arms in full function.
The aim is to Bulk-Up, seriously Make-Some-Miles, Lose-Weight, and prevent another future version of Tech-Neck and get back to work!! And those are all the words I will further spend on PT regarding the accompanying sport diet in the making.
For your pleasure and my registration of Physical-Therapy and/or Personal-Training, the decision has been made to maintain and finish the PT Journal. Read and Follow Below…
‘STAY-TOONED’
