tribesman's group - FULL (Page 5)

They are good...

I also eat out once or twice every 2 weeks, it could be anywhere from A&Ws (tonight) or Boston pizza. Lucky for me weight issues have never been a problem.

yea One a Day.

i was specifically looking for something with calcium, vit d, and iron. One a Day has those but they don't have iron. the maximum does though. these have all kinds of other things like selenium and what not for heart health? I am 18... i just want the extra vitamin d, calcium, and iron.... am i straight to take those or would it have adverse effects?

Let's swap recipes :-D

I've always been taught that whey promotes testerone and muscle mass. whereas soy promotes estrogen building more leaner muscle. All of my college friends running cross switched to soy.

soy is also much cheaper too.

i like mixing a banana with vanilla shakes with either whole or 2% milk for flavor.

or like tony said, any type of berry and some yogurt. Throw some ice in there to and make it a smoothie. i think that's the ultimate post race/workout eatin is a protein shake mixed with some type of fruit. maybe a some granola too.

 i drink nestle's breakfeast carnation. when it's mixed with milk... it's good unlike the GNC shakes that taste horrible and cost 4x more. idk if the protein is whey soy or what though. I think it says derived from egg.

i've seen commercials for it but havn't seen it in stores yet.

I looked up results for the iron abe and stone abe....

and decided that a top 3 in my age group for the stone abe sprint dist. is attainable.... and much cooler.so i am tweaking my training plans for a shorter but more instense blowout race..... which also takes a little tension off of my schedule compared to the olympic...

Here is a great recipe for peanut butter granola bars. Inspired by Robin Hood  home baking book.

Preheat oven to 325F (160 C)

8 inch (2L) square cake pan, greased. Note: We double the following recipe, which you would use a long rectangular pan instead. Temperature remains the same.

Crust:

1/2 cup Robin Hood All-Purpose or Whole Wheat Flour                                     125ml

1/2 cup Robin Hood or Old Mill Oats                                                                   125ml

3 tbsp  packed brown sugar                                                                                45ml

1/4 tsp baking powder                                                                                           1ml

3  tbsp  butter, melted                                                                                         45ml

Topping:

1/4 cup butter, melted                                                                                           50ml

2 tbsp  packed brown sugar                                                                                  30ml

2 tbsp honey                                                                                                         30ml

1/2 cup Robin Hood or Old Mill Oats                                                                     125ml

1/2 cup finely chopped nuts                                                                                 125ml

1/3 cup  flaked coconut                                                                                          75ml

1/4 cup  sunflower seeds                                                                                       50ml

1/4 cup raisins                                                                                                        50ml

1. Crust: Combine flour, oats, brown sugar and baking powder  in a medium bowl. Add melted butter. Mix Well. Press firmly into a prepared pan. Bake for 10 minutes or until light golden at edges and set.

2. Topping: Combine melted butter, brown sugar and honey in a medium bowl. Stir until well blended. Add oats, nuts, coconut, sunflower seeds and raisins. Mix well. Spread mixture over crust. Press down gently.

3. Bake for 15-20 minutes longer or until golden and set. Cool completely in pan on rack, then cut into bars.

Variations

Use any nuts you have on hand or a combination of them. Just be sure they are finely chopped to make cutting the bars easier. We actually omit them completely if we don't have them on hand.

We also use peanut butter in this recipe in both the crust and topping.(this is a must in my opinion)

Replace the raisins with dried cranberries, chopped pitted dates or chopped dried apricots. 

 enjoy

How was everyone's training this weekend?

I got a good ride in on Saturday and ran with my wife on Sunday.  Good stuff overall.  Had to recover from Thursday's race.

July 25th

Regarding food. I like the nature valley fruit and nut trail mix bars. I graze on those all day and we buy them in bulk at sams. I also go to restauraunt supply stores and buy cases of payday bars. (not so much anymore though)

I'm trying to figure out a way to track my mileage on my bike trainer, which does not have a speed/odometer built-in.  Any ideas?  My goal is to have everything related to the trainer stay with the trainer (I already have a wireless computer on my front wheel) and minimize permanent weight on the bike and time reconfiguring things for indoor vs. outdoor use.

My initial thought is to get a wired CatEye and mount the magnet to the back wheel and the receiver to the trainer directly.

Thanks!

 Steve

I eat about 6 times a day on a diet my nutritionist setup:

Breakfast: either cereal+milk or egg+toast (7g protien, 15g carb's)
Snack: fruit
Lunch: salad or sandwich or sushi (21g protein, 30g carb's)
Snack: fruit with 7g protein
Dinner: (21g protein, 30g carb's)
Snack: 15g carb's (like a Healthy Choice bar)

All the fruit and vegie's I want, anytime.

I also take B complex, C and D in the morning as well as 1-2 "doses" of FRS during the day, and 1-3 cups of green tea.

On race day I'll have cereal and milk for breakfast and so far it's been GU gel's and GU20 for hydration.  Afterward (and after a hard workout) I'll have Cytomax recovery or a bar (in 1:4 protein:carbs ratio).  Usually after training I'll have a glass of chocolate milk, after 1.5 hours of weights I'll have 2 glasses.  Water during a 1-hour workout, GU20 if more than 1 hour.

Caffeine works miracles on my performance/endurance.

I've found that nutrition is key to weight loss: you can eat all you want if you exercise like crazy and still get nowhere.  All-protein diets don't work long-term and can mess you up.  Best bet is to visit a nutritionist and get a personalized plan, it is not that expensive (mine was about $140 for the first visit and $40 for a follow-up) and I don't have to count calories, just types of food.

Had a good workout weekend, one day of biking and one of running, taking today off. Just so you all know when you are looking at my logs the biking is all done on a trainer and running on a treadmill. This will proably continue untill April. We are in the snow belt here in Barrie and have had close to 4 feet of snow fall so far this year. I dislike running in the cold so I will wait till its above 5c and the ice and snow is gone.

On my bike trainer I dont record the milage, it is not the same as when I ride outdoors so I just ignore it and use my heart rate. I know outdoors I can ride 30 - 32 km per hr on average (upto 34km in races) but on the setup downstairs I cant maintain that speed for more then 30 seconds. If i losen the setup the bike doesn`t ride properly.

Re: nutrition thread

So the last two days are a tiny bit better but waay bad compared to where I need to be.  I am making better choices but still have family in the house (left over from holidays and my family are partiers who drink and eat waay bad food) They leave tonight so I think it will get better.  I am going to Obama's inaug ball and have a skinny black dress I have to fit into so i am extra motivated to get it together the next two weeks.  i find when i have short term targets like a party or something it helps me eat better.  Same with tri.  When I have an uncoming race as target it helps me keep focused on the training.

Funny story about zone 1 run.  I went for an hour and half z1 run sunday.  My 75 year old dad went with me.  He WALKED while I jogged next to him.  That is how slow my Z1 run is...Or maybe it just shows that my 75 year old dad (who is big partier and eats terribly but who was avid athlete all his life) is one heck of a fast walker!