Ergo: Today I'm taking an unscheduled rest day. I have no desire to pull a muscle so hard that it puts me out of the game for a few weeks.
I noticed that my entry about "skimming over my food journal" received a few comments, so I thought I'd mention my journal and how it works.
I use a regular three-ring binder and create the blank log pages (with tables, boxes for notes, etc.) in Microsoft Word.
The front of each page contains a week's worth of entries for diet and exercise.
For food: I write down everything I eat and the time I eat it. (I write this by hand, usually right as I finish eating.)
For exercise: I also include the workout I did that day (run, weights, yoga, etc.) and details about runs (distance, pace, route). In this way my food journal actually serves as a running log, too.
So by just glancing at the front of a page I can immediately see a week's worth of food and exercise.
On the back of the page is my weight lifting plan. It includes a little table that I fill in by hand. At the beginning of the week, I document what exercises I plan to do (squats, chest presses, bicep curls, etc.), how much weight I plan to use, how many sets and reps I intend to do.
The back page also contains a table for "planned menus" for each day. When I get very serious, I like to pre-plan all my meals. I don't always use this table, though.
Finally, there are spots to jot notes about "overall food goals," "primary goals," and "secondary goals."
Some notes about it:
- I don't include my portion sizes and I don't track macronutrients. I have done so in the past, but I find it's more detailed than I need. I basically use my food journal as a general way of getting an idea of my diet.
- One day a week I will not document my diet. On this "free" day, I don't bother writing down anything I eat. I need this to prevent my journaling from becoming an obsession.
- I have tried online versions like Fitday, but find they are too time-consuming for my needs. It's easier for me to jot something down with a pencil. And I keep this notebook in the kitchen, so it's always close when I eat. Fitday is useful, however, if you want to track macronutrients, calories, etc.
- 10:20 - Cheerios, rice milk
- 11:45 - faux chicken salad sandwich on whole wheat bread, broccoli soup
- 3:00 - steamed veggies from Chinese restaurant, white rice, diet Coke
- 8:15 - faux chicken strips wrapped in lettuce leaves
- 10:15 - air popped popcorn with salt
- Cardio - Easy run outside for 35 minutes