catch up, but not really

17 november - no workout, just a massage 

coffee, 3 small croissants, greek yogurt, 2 eggs for breakfast

sloppy joes, salad and pumpkin pie

1 glass red wine

18 nov

30 minute stairmaster

19 nov

nothing

20 nov

swim

21 nov

physio...no swimming for a while!!!

coffee

2 small croissants

1 hour vigorous walk (up and down)

1 piece tarte tatin

1 piece orange chiffon pie

salami, cheese and 2 slices of pumpernickel

2 glasses red wine

cup of coffee

2 slices of wholewheat bread with butter and jam

1.25km swim

half a glass of apple juice

8 mini chicken wings, bowl of pumpkin soup, a handful of potato chips, a few carrot sticks

1 glass of bowle with fruit and vodka?

back in action

1km swim

cinnamon donut

small coffee

raclette with potatoes

another small coffee

2 slices of pizza and 2 slices of flammenkuchen (french pizza)

2 glasses red wine

salad

back in business

starting tomorrow i will be back to posting again...after a rather long break

Wedensday:

Rest day.

Oatmeal with a peach and water

Tuesday:

Run 800M, then 50 situps, then 50 back extensions (Crossfit WOD)

3 egg omlette with ham, some cheese, veggies.

2x coffee

tea with milk and molasses

slice fried cheese  (think saganaki)

Coffee

some terrible food at the friends of the NRA dinner. 

Sunday and Monday

I totally forgot to post this!!

Monday

no workout - needed a rest. Legs were on fire after Sunday's workout.

Denver omlette with toast, coffee.

Ham and cheese with veggies wrap. (Homemade!) cup of tea.

2 monster cups of coffee

Sunday

Run 1/2 mile (warmup)

50 pullups in groups of 10 - vary the handposition.

100 table jumps in groups of 10.

50 plyo jumps (jump down from a small table, then onto the high table)

2 sets 95 lbs squats, 10 reps

1 set 190 lbs squats, 10 reps

2 sets Ab raises, 10 reps

Coffee.

2 bowls cheerios with half and half.(Ok, this isn't healthy, but there was nothing left in the house...)

Tuna steak on salad with tomatoes and hardboiled egg.

Friday and Saturday.

Friday -
60 ab rolls, 30 15# shoulder presses

Coffee, scone, veggies and spaghetti, 1/2 order fish'n'chips and a Guinness. Ham and cheese flat wrap with veggies and water.

Saturday -
Mickies pancakes, 2 eggs, bacon, malt. Some pizza, some coke, and Harold and Kumar.

20 minutes solid of rope work,
shadow box, speed bag, heavy bag work.

(Saturday is my "eat whatever" day...)

The Victory 500: 100 pushups, pullups, situps, air squats, dips.
(This seriously sucked and took a while this morning...)

Oatmeal with a peach, Orange juice, Kefir, coffee.
1/2 Caesar salad, 1/2 tomato soup, lemonade, ice coffee.
hot dog and corn bread.
1 finger squash and 1 small zuchinni in bit of spaghetti and ham, jam bread, water.

For 5 circuits, max reps of pushups, pullups, air squats...

I'm a bit out of shape following the wife heading home.
In the first round, 60 pushups, 20 pullups, 50 squats...

Second round was not great either... Gotta start laying the foundation now.

Kefir for breakfast
apple
roast tomato soup and a roll
Ham roller (lo-cal cardboard tasting thing.) with veggie salsa and some cheese.

No dinner as of yet...

I'm back too

So here we go...

On Saturday, 2 August

1 piece of bread, latte

75km bike ride

2 small bowls of cereal

1 plate full of various pulses and grains, 2 samosas, 3 onion rings

Sunday

latte and 1 piece of bread

veggies from the grill and 2 slices of meat

Monday, 4 August

20 minute morning yoga

cinnamon twist donut and small cafe au lait

broth and salad platter for lunch

salad with stuffed mushrooms (ricotta and veggies)

Tuesday, 5 August

latte and 2 slices of Panettone

bowl of muesli

1 spoonful of curried chicken salad

2 slices of wasa bread

2 small helpings of salad

2 serving spoonfuls of penne with veggies

45 minute bike ride

Back with a Vengence!

I got burned out doing this because my default mode has been to workout pretty much everyday, but I'm going doing this again for catalog purposes:

This AM:
Single stick figure eights and footwork.
Mag changes on the move.
Clearing double feeds on the move.
Moving with gun in position sul.
Dry fire practice.

Family is still in town, so I won't be able to hit the gym until next monday. Still sleeping in the workout room, so that kinda sucks - need to finish the second floor...

Weekend Report

saturday

the pool is closed for 6 weeks, egad!!!

latte

3 slices dark bread with butter and jam

strawberries, cherries and raspberries

ricotta with pureed strawberries

salad with salsicce, italian hot dogs

french fries

2 spoons of jello

sunday

latte x2

2 slices bread with jam

some cheese and ham

1 glass orange juice

1 hour fast paced bike ride with super new bike

salad with falafal

2 beers

another hot day!!!

So should I 'So Long and Thanks for all the Fish'...

on this blog?  I am the only one still keeping up with it but it's a good way of keeping track of things and it is still keeping me going with the sports

Catch up Day

latte x2

1 mini bagel

1 italian doughnut

cheese, potato salad, small sausages, carrot sticks

3 turo gomboc with fromage blanc and pureed strawberry

3/4km swim

lattex2

mini bagel

beef braised with 2 slices of polenta

3 beers

whole wheat bread sandwich with lettuce, eggplant, ham and tartar sauce

not sure about tuesday but I swam 1km

Manic Monday???

lattex2

sheepsmilk yogurt

frikadeller sandwich (like a hamburger)

huge salad for dinner

2 mojitos

lots of water

1 mile swim

20 minute vigorous bike ride with new superbike

Sunday

lattex2

4 slices of eggtwist bread with jam and butter (small slices)

a few strawberries

salad

grilled eggplant and zucchini

2 small sausages

1 small glass of beer

4 cookies (small ones about 1inch by 1inch)

too hot to do sports today 86F and humid

Fabulous Saturday

latte

granola with sheepsmilk yogurt

bits of goat salami, goatsmilk, bread, capers, sundried tomatoes

4 beers

baguette with aragula and a sausage

1 mile swim

a good mood with a city full of dutch here to watch the European Soccer Champs

TGIF

latte and another latte later

brioche

ricotta with pureed stawberries

a few pecans

yogurt cuke soups

about 6 small shrip, panfried

small chicken roasted with roasted potatoes and vegetables

rhubarb tiramisu

espresso

3/4km aswim

latte

thai shrimp curry 

salad, roasted potatoes

espresso

boxing boxing and more boxing.

Eating like shit, but wtf are you gonna do?

Sleeping well, tho.

The Hump 'aka the middle of the week'

latte

1/4 cup of granola with milk

2 chinese dumplings (ta pao)

1 slice of bread

some cheese and about 5 slices of cured meat

1/2 ltr of red wine (5 glasses)

coconut pineapple lassi

handful of strawberries

a bit of leftover pie dough

3 lattes for another bad night of sleep

2 ibuprofen 

2 slices of toast with jam

1 brioche

asian chicken salad

1 tuna mousse sandwich

2 small slices of Dani's spinach pie

1 beer

20 minute light walk

tomorrow I will bike for a half hour...i need to move

Boxing wkout.
100 situps
30 pullups

2 eggs, coffee, bread
Egg salad sandwich, coffee, apple
Noodles with sour cream, Gatorade.

Feeling drained. Post workout was better, but I'm lacking "pep".

Still no sports...ugh

Monday

latte

2 pieces of toast with jam

clear broth with fresh peas and a bit of leftover sausage

lemon ricotta ravioli with pesto

Sunday

Latte

2 pieces of toast with jam

ricotta with strawberry puree

salad

2 sausages

some antipasti

some roasted potatoes and eggplant

1 scoop of ice cream

1 beer

Saturday

2 cafe au lait

croissant

a bit of ricotta with pureed stawberries

2 beers

2 small porc sausages

3 pizza tartlets

some cheese and bread

no sports still...this kinda sucks, once you get used to moving almost every day, not doing anything for more than 3 days in a row makes you feel like a big slob

TGIF

small latte

italian donut

latte

cup of ramen noodles

calzone

BBQ'd chicken breast, asparagus, fricasse of onion/zucchini/mushroom

3 mojitos

1 beer

so sports

Yesterday:
No workout - just a light 2 mile bike ride.

2 eggs, coffee
Oatmeal, Puerto Rican Omlette, Coffee, toast
coffee
Chicken Chilli and cream of wheat
RC cola

Today:
"Griff" workout - 800 M run, 400 M backwards run, repeat.
Boxing workout
4 miles bike ride - light pace.

2 eggs, corn bread, refried beans with onions and tomatoe
coffee
4 pcs. chicken ravioli. Tomato sauce. Water
Coffee. Vanilla ice cream cone (kids size).
2 small Turkey BBQ sandwiches (so good!), rc cola, tomatoe
water

almost friday

latte

sticky bun

bratwurst with a bit of couscous and fried onions

2 slices of pizza with salad

2 glasses of red wine

latte

bowl of granola

2 chinese dumplings

cheese, radishes, hard boiled eggs, a few slices of pumpernickel

ricotta and strawberries

2 glasses of red wine

leglifts and stretching

No sports for one week-doctors orders as I either have a hernia or a reactive lymphnode

Boxing workout.
Biked 2 miles.

Boursin, onion, and tomatoe 3 egg omlette. Coffee. OJ vitamin.
Spaghetti with Tomato Basil sauce. Lemonade. Tomatoes.
Baked beans. 3 Eggs. Cola. Tomatoes and onions. Handfull of choc chips. 1/3 tiny watermelon.

Early Tyson and the Peek-a-boo style.

Interesting how it is a lot of being in the right place at the right time! So similar to the "Dicta Boelke" - move move move until you're delivering hits!

Check this link first!

Then watch this:



(The best is 1:19 - amazing bob-and-weave!!)

Beginning of the Week

Monday

2 lattes

2 slices of toast with butter and jam

salad with beets, eggplants, strawberries

plate of fried

strawberry protein shake

handful of m&m's

25 minute swim

Tuesday

2 lattes

yogurt with strawberries and granola

tarhonya and veal porkolt

protein shake

handful of almonds

crunches and leglifts (reduced routine) and 20 minute bike ride

Fist day back in a long time!

Took the past month to:
1.) Move the wife and all of our "stuff" back from Wisconsin.
2.) Do a shit-ton of work around the house - gardening, clearing, chainsaw-age, etc.
3.) Help /DN move from AZ.
4.) My boxing gym moved to my town from the next town over (10 minute bike ride instead of 20 minute drive!) and he just re-opened.

Tonights workout was brutal:
6 rds rope
3 rds footwork
3 rds shadow box
3 rds mits
1 rd hvy bag

I was outta gas at that point, so I took a break, then did 5 rds of the following for time (Crossfit-lite):
10 burpees
10 pullups

2 lattes

one muffin with apricot filling

2 eggs over hard

half a bratwurst, half a hot dog, half a chicken breast with some tomato salad, kohlrabi with dill, roasted potatoes and carrots

2 beers

2 hour walk

This week

tuesday-latte and 1.5 mini bagels, blueberry muffin, salad for lunch, swim

wednesday-latte, blueberry muffin, fruit smoothie, business lunch of small clear soup/small salad/grilled meat with 3 potatoes and a small piece of panna cotta, shake for dinner, no sports

thursday-

2 small lattes, one croissant, one doughtwist, salad with IKEA meatballs, shake for dinner and leglifts

friday-latte and 1 mini bagel, salad with IKEA Meatballs, shake for dinner, 1 slice of pumpernickel with turkeybreast, a handful of strawberries, swim

latte

yogurt with berries and granola

100gr almonds

100 gr veggie chips

salad

cup of clear broth with fresh peas

salad

1/2 small portobello mushroom

25 minute stairwalk

Weekend Wrapup

2 lattes

1 croissant

2 slices of nutbread

salad

bratwurst

one spoon of leftover couscous salad

strawberries with granola

25 minute bike ride

3 lattes

1 donutlike thing

1 croissant

strawberries with granola and ricotta

1chicken breast and one small pork medaillon

asparagus, couscous and potato salad

a small medley of desserts

2 glasses of beer

one mile swim

latte

sweet roll with nuts and honey

ramen noodle cup of soup

salad and sandwich

1km swim

popsicle

Another Day

yogurt and granola with fresh strawberries

salad and 12 ikea meatballs

one spoon of tahini, guacomole, soybeans, 2 samosas, 3 onion rings, 2 raviolis

one glass of red and one glass of white wine with Katherine

no sports today

latte x2

veal wienerschnitzel with fries

banana passionfruit smoothie

1/2 cup rice pudding

Routine

latte

1.5 wholewheat minibagel with jam and butter

one mohrenkopf (creme and chocolate, BAAAAAAAAAD)

consomme with fresh dill and peas

2 pieces of toast with artichoke spread, turkey and cheese

protein shake

leftover soup

3 glasses of chardonnay

30 minute leglift routine

Another Monday, UGGH

latte

1.5 mini bagel with butter and jam

potato, asparagus+2 hard boiled egg salad

200 gr. almonds

protein shake

1km swim

Fabulous Sunday

2 lattes

3 slices of nutbread with butter and jam

1 sheepsmilk vanilla yogurt with some strawberries and a granola

asparagus with roast potatoes and ham/turkey slices (not a lot)

2 glasses Hungarian Chardonnay

35 minute Rheinstairmaster

Dani's Back

4 small cafe au laits

2 croissants

one turkish pizza

a few almonds

a few strawberries

3 small helpings of Alpine macaroni (potatoes, macaroni, cheese and apple sauce with onions)

1 mile swim

TGIF

Thursday

latte

veggie platter and some fruit for dessert

veggie smorgasbord for dinner (bean salad, tomato mozzarella salad, radicchio with pine nuts parmesan and chicken, white asparagus salad)

one glass of red wine

one slice of strawberry rhubarb pie

no sports

Friday

latte

2 small waffles with strawberry and syrup, 2 eggs over hard

2 slices of ham, tomato mozzarella salad

2 hours of house cleaning

3/4 km swim

Tuesday&Wednesday

latte

yogurt with granola

one slice of pizza and one mini calzone

protein shake

running errands

latte 

2 waffles with fresh strawberries and syrup

12 pieces of popcorn shrimp and 3 chicken skewers

25 minute swim

latte

whole wheat roll with butter and jam

2 bowls of bouillon

1 small whole wheat sandwich with tuna

1 creme-like dessert with chocolate coating (BAAAAD 4U)

protein shake for dinner

30 minute stairmaster

The end of the weekend

2 small coffees with milk

1 latte 

2 croissants (one with apricot marmelade)

1 small beer

12 IKEA meatballs with veloute sauce and cranberries

a small helping of fries with ketchup

COMFORT FOOD

2 hour sauna, whirlpool and turkish bath session

some streching

a 20 minute stroll

Fat Saturday

latte

2 mango lassis

whole wheat roll with butter and jam

cup of yogurt with some granola and a few pieces of pineapple

small thin crust pizza with 3 cherry tomatoes and 3 mini mozzarellas

espresso

bratwurst with potato/bean salad

one slice of strawberry/rhubarb pie

no sports activities whatsoever, not even a short walk!!!

latte

0,6ltr ice tea

salad with lentils, pecans and mozzarella

strawberry rhubarb pie, 2 slices, homemade!

a pound of white asparagus with a bit of boullion sauce

no sports, I was beat today

latte

protein shake

waffle with a bit of syrup and strawberries

salad with 4 mini spinach samosas

vegetable cream soup, cup of

4 white asparagus and a piece of halibutt

2 fig cranberry cookies

2-4-1

latte

half a mini bagel

sweet bun

leftover salad

bun gah vietnamese peanut curry

2 beers

1km swim and 20 minute bike ride

latte

half a mini bagel

2 chinese large sized dim sums with meat and egg filling

small pretzel like bread with salami

1 beer

2 turkish yogurt drinks

eggplant and yogurt salad

thin crust turkish pizza, meat and spices

rheinmaster routine

Dani's Birthday

latte

glass of OJ

2 eggs over leather hard and 1.5 mini bagels

45 minute leisurely rheinmaster routine at 8.50 am cause it is warm here

2 hours of cleaning house

salad with white asparagus, strawberries, mozzarella, parmesan and pine nuts

20 minute leisurely stroll

2 glasses of indian tonic, mint, lemon balm and rum

weekend

latte, one small and one large

croissant

brioche

lots of water

leisurely walk

antipasti

salad

fries and 2 half wursts

one mini panna cotta

latte

yogurt and granola

espresso

latte

small pizza

protein shake

3 slices of turkey and a piece of cheese

half glass of beer

work around the house

Friday Funday

latte

eggtwist roll

salad for lunch with eggs and mozzarella, 4 small potatoes

3 wurst (bratwurst, currywurst, and something else)

beer, more beer, some more beer

1km swim

great weather

latte

small whole wheat roll with butter and sour cherry jam

small filet of fish

2 pieces of pork tenderloin with 3 baby carrots 

one small scoop of lemon sorbet, mango mousse and some other creamy thing

espresso

2 slices of bread with some cold cuts and a bit of cheese

one glass of red wine

due to the drop in pressure here I was feeling a bit loopy, so rather than doing sports, I rode my bike to the cut-your-own-flowers field and enjoyed the sunset

Yesterday & Today.

Oatmeal, coffee, oj, 4 eggs, 2 sausages
2 pieces of bread made into French toast (3 eggs), OJ, small can of peaches.
Chicken Souvlaki, with greek salad and a pita, coffee.

Boxing wkout - no crossfitting...


Today:
handstand pushups 20-10-5
No boxing

Oatmeal, OJ, coffee, 3 eggs
2 donuts...
Mom's cooking wiener schnitzel and tok-fozelek!

And another lovely day

latte...a yummy way to start the day...outside on our terrace in the morning sun

protein shake

2 mini spring rolls, 2 mini samosas and 2 chicken breast skewers

one apple

half a whole wheat sandwich with tomato, lettuce and turkey breast

one frappucinolike thingy

4 mini vanilla cream tartlets with fruit

1 wholewheat sandwich with tuna, eggplant and parmesan

30 minute swim=roughly one kilometer

Sesamoid bones...

Mmmmm... Sesamoids...

Went running today and my right big toe is seriously hurting. Maybe I've bruised my sesamoid bones - tender touching on the bottom of the toe produces intense pain.

My right foot has been bugging me for a bit because of my boxing stance - quasi-flat left foot, but a right foot clearly on the balls of the feet. I generate a lot of forward motion from the right foot and that means digging into the ground with the big toe...

Back to the drawing board.

Is that bacon?!

Why, yes it is!!

Felt slow today which is generally a sign that I need some carbo-
loading to happen... So an oil can of Sapporo and a reasonable portion
if homade mac-n-bacon-n-cheese should do the trick...

Apple and a bottle of water as a snack ore-workout.

Lunch was another triple club ham sandwich with lettuce and tomato.
Add a glass of oj and coffee and a yogurt.

Breakfast was 3 eggs over easy, oj, coffee, toast, and a banana.

STD boxing wkour with no extra stuff today. I feel beat and need some
sleep!

My rheinastic day

Another gorgeous day with latte, protein shake, salad with hubby for lunch, sandwich, pasta for dinner with cheese, leek, pine nuts, olives and sundried tomatoes. Plus 30 minutes of rhein stairs in the spring breeze!

Magic Monday

latte

a handful of almonds

granola with sheepsmilk yogurt

salad with asparagus

3 nice sized pieces of veal from the grill

one turo rudi

45 minute walk in the spring green and sunshine

Bagel with butter from the most Wisconsin-tastic whitebread goy bagel shop ever. Oh, and their coffee was possibley the worst I've ever had.

Coffee

3 scrambled eggs, chicken sausage, 1/2 cup of oatmeal with rasins

Apple and bottle of water

Club ham and swiss sandwich with lettuce, tomato, mayo, and mustard. 2x Red Stripe

Oj



6 rds rope
3 rds footsies
3 rds shadowboxing
3 rds mitts
2 rds hvy bag
2 rds speed bag

I'm following the Crossfit WOD thing too... and am totally trashed after yesterday's 50 burpees and the Friday workout from hell.

Sunday

latte

one slice of bread

a few different pieces of cheese

2 slices of balogna

some butter and jam

one cup of tea

dinner of asparagus, cold cuts and a bit of feta cheese

a slice of bread with butter and jam

one glass of white wine

no sports again...and I am feeling it

latte

half a donut

meat and veggies from grill

one slice of fresh strawberry pie

25 minute bike ride

latte

bowl of strawberries with vanilla cream

chinese dumpling with meat

salad with asparagus

one chicken breast filled with cream cheese

carrots and mashed potatoes

A lovely Thursday in Spring

latte

bowl of strawberries with vanilla cream

half a chicken/cucumber wrap

orange/mango juice

spinach and mixed green salad with cukes, tomatoes, semame seeds, grilled chix, scallions

a not quite as i wanted it to turn out apple pie

1 hour walk

Wednesday is Friday???

went to work at 7.05

wrote my resignation letter

found a way to officially registered mail send it from the same building I work  in to the same building I work in all within 1.5 hours

salad for lunch

50 gr vanilla-ricotta creme

salad with cinnamon dressing (great stuff)

dough wrapped chicken and lamb-a turkish specialty

tzaziki like sauce on the side

4 glasses red wine

and today is wednesday but it is a friday since tomorrow is off and so is friday!!!

latte

125 gr almonds

apple fritter

latte

leftover pasta with veggies

1 TURO RUDI!!!!

3 mini spring rolls

1/2 cup jasmin rice plain

1 shot of hungarian meggy likor

no sports, no time!!!

A semilazy weekend and a bad Monday...

Sunday:
3 scrambled eggs, coffee, oj
Hot dog dragged through the garden, italian beef, coke

Crossfit WOD from Thursday (100 pushups, situps, squats, pullups)


Monday:
4 eggs scrambled, oj, coffee
Latte
Bagel, coffee
Fried Juustoliepa Cheese, tomato, 4 bean salad and water
Sliced beef salad
cream of wheat, oj

6 rds rope
3 rds footwork
3 rds shadowboxing
3 rds mitts
1 rd heavy bag
2 rds speedbag

Manic Monday

latte

1 dim sum with meat

2 small soyaburger balls

almonds

latte

2 small helpings of whole wheat rigatoni with onions, wild asparagus and tomatoes in a meat fond and cheese sauce

The Weekend

Saturday

2 minibagels

latte

1km swim (great tempo today)

running errands

latte freddo in the sun with a pal

granola with yogurt

salad with veggies

veal roast

very little asparagus risotto

Sunday

latte

4 slices of eggtwist bread

latte freddo

1/2 whitebread ham sandwich tramezzini

2 handful of chips

kohlrabi and carrot sticks

small bowl of granola with milk

30 minute stairmaster and 7 minute walk

Lead Weight

latte

whole wheat bread with tuna spread

1 apple with sheepsmilk yogurt and granola

a handful of almonds

small bowl of salad with radishes, fried onion, parmesan pieces and asparagus

3/4 km swim...hence the title of today's entry

Dinner with a Neighbor

latte

protein drink

salad with chicken, cheese and a bit of almond slivers

1 artichoke, a bit of antipasti veggies

3 slices of white french bread

plate of salad with 4 small pieces of chicken, tomato and eggplant slices

1 piece of berrie pie (very little sugar and egg, mainly just berries)

no time for sports today

Deworming Miracle

latte

protein drink

small salad and cup of tomato basil soup

5 oat cookies (small squares of oat/farmer's cheese cookies)

250 gr. sheepsmilk yogurt with some granola and one fuji apple

NO, grinding it up and putting in the food did NOT work, wasted 3 pills that way

NO, trying to force feed it to him by opening his jaw...GOOD LUCK, only the most skilled vet at our vet's office can get our cat to do that, out of the 4 vets that work there

YES...I was much more sinister and refined in my method.  I bought some roastbeef and rubbed it all over the pill then tore apart the thin slices of roast beef and broke the pill in half and put it into the roast beef pieces and MIRACLE:  He ATE IT!!!  Beats any amount of excercise for today

:-)

Updates...

My iPhone brick'd... Apple replaced, which was very nice!

Much been going on:

-Shot IPSC the other night and ran the match

-Spent the weekend working outside since the weather here in the suck-midwest is very nice!

-Been boxing regularly and started getting in the ring a little more...

-Been eating the usual low-carb, high-meat diet with much vegetables and fruit!

-I still love cofffaaayy!!


The big new thing is the link that is now on the side of the blog - "MyBrainTrainer" it's a set of neat-o mental exercises that help sharpen focus, memory, problem solving, etc... Very neat stuff indeed!

I'll be back to posting from now on!

Smorgasboard Day

latte

handful of almonds

small antipasti plate (veggies mainly and some fish)

cream of asparagus soup

asparagus platter

cup of tomato basil soup

chicken, almond, parsnip, potato, scallion and sourcream/mayo/mustard salad

green and white asparagus with scaranza root salad

2 glasses white wine

some strawberries

1 small bite sized piece of chocolate

1 swig of unicum

1km swim

Another Monday, UGGH

latte

protein shake

mini pretzel with cheese

3 slices of leftover pizza (small slices and soggy but good)

120 gr. almonds

tomato basil soup (fresh)

salad nicoise

1 glass of red wine

leglifts routine (with 15 woosie pushups!!!!)

My Sunday

2 pieces of eggtwist bread

tea

latte

a few strawberries

1 egg moullet

1 small apple

salad with tomatoes and carrots

2 slices of braised veal with one half potato and a piece of stewed carrot

1 glass red wine

1 glass prosecco

35 minute Rheinstairmaster

saturday

2 small cups of milky coffee

1 graffa, an italian donut that is long rather than round

1 small pizetta

1 small pizza

2 helpings salad with asparagus and radishes and pesto dressing

2 glasses red wine

1 helping mocca ice cream

day off

latte

protein shake

spaghetti with 5Ps (panna, pimento, parmesan, pomodoro, peterli)

1 glass red wine

a bit of parmesan, 3 cheese stuffed cherry peppers, a bit of prosciutto, 3 small squares of frittata

2 mango lassis

1km swim

My Day

latte

2 protein shakes

1lb green asparagus with asiago cheese sauce

greek tapas dinner /hummus, olives, capers, tomatoes, feta, pita, cucumbers

1 hour of vigorous house cleaning

Wednesday

Saturday through Tuesday in Italy

Pasta, ice cream, red wine and dessert in moderation but coffee in no moderation at all. Italians just know how to make espresso and that goes down as smooth as any good shot of alcohol. Lotsa walking, many kms pretty much every day except Monday when it rained.

Wednesday

latte

protein shake

salad for lunch with sesame, wheat germ and chicken bits

a handful of almonds

salad for dinner with chicken nuggets panfried in olive oil with a coconut spice coating

1km swim

4 eggs, oj, coffee
3 bunches of grapes, coffee
peanut butter and jelly sandwich, water
1 lbs cheeseburger with side salad and a cool, refreshing glass of St. Pauli Girl!
Baklava, Loukoumades, Greek Coffee (Ok, so it was overkill!)

Ran 10K - felt like it fucking took forever!

2 eggs, oj, coffee, 1/2 apple, 1/2 cup cottage cheese with berries
pot of green tea, grapes
3 eggs scrambled, 1/2 roll with jam, grapes, oj, some fantastic Mexican Chamomile with honey and lemon!

5 rds rope
3 rds footwork
2 rds mitts
2 rds heavy bag
2 rds speed bag

I slacked off a little today...

since I'm on the road

despite my absence, I HAVE been working out - however with the rock and roll lifestyle, all blogging was suspended for about...1 month.

regardless, I'm on the road right now - so I thought I would post my really simple ghetto travel workout. Beauty of it is that all I need is a small patch of space in my hotel room.

200x over jump rope full speed
10x 1/2 burpees
10x Wide grip push ups

100x over rope full speed
10x 1/2 burpees
10x Wide grip push ups - 2 claps

100x over rope full speed
10x 1/2 burpees
10x Wide grip push ups - 3 claps

100x over rope fs
10x 1/2 burpees
10x Wide grip push ups - 4 claps

200x over rope fs
15x 1/2 burpees
10x wide grip push ups - 5 claps

stretching

Rock out!

Friday:
3 eggs, coffee, bacon
Pulled pork, baked beans, slaw, toast

3x10 Russian twists with 8lbs medball
Ab rollouts - knee and partial standing
2x50 situps

Saturday:
2 eggs, grapes, apple, oj, coffee, toast
Caramel apple pie slice
Grilled chicken, veggies, mash
More pie - it was homade!

Rest day

Sunday:
Crossfit workout - quarter gone bad
Using 30 PBS dumbells for thrusters
20lbs dumbell for pullups

2 eggs, 2 silver dollar pancakes, oj, coffee, apple
Tea
2 chicken tacos, 2 al pastor tacos, beans, oj

Im back from being sick and back from vacation.

4x10 100# dumbell deadlifts (I don't have a bar)

3 rds jumprope
3 rds footwork
3 rds shadowbox
3 rds mitts
3 rds heavy bag
3 rds speedbag

Breakfast:
3 eggs, scrambled
3 strips Hungarian bacon
1/2 bowl oatmeal with rasins
Coffee

Lunch:
Broth with carrots, noodles, and hot sauce.
V8

Dinner:
1/2 portion sweet and sour chicken
1 can of peaches
water to drink.

(I need to go shopping, as you can tell...)

Wednesday

latte and minibagel

protein shake

salad with 3 pieces of zucchini piccata

yogurt with fresh strawberries

2 pieces of spinach pie

2 small cookies

25 minute swim

Thursday

latte and minibagel

second latte

vegetable strudel

2 hard boiled eggs

1 apple, granola and yogurt

2 oat cookies

leglifts routine

Oops, Forgot to keep the Log

saturday

latte and minibagel

chicken stew with rice

2 glasses wine

1km  swim

sunday

1 latte and minibagel

half glass orange juice

1 whole wheat roll with butter and jam

3 small rounds of cheese

1 slice of eggtwist bread with butter and jam

1 slice of prosciutto

1 helping of vegetable tian

monday

latte and minibagel

2 protein shakes

75 gr. almonds

asian chicken salad

2 slices of tortilla pie (6 corn tortillas on which there is spinach, diced tomatoes, some spice and 100 gr. of shredded cheese)

25 minute stair master

tuesday

latte and minibagel

1 protein shake

handful of almonds

150 gr. sheepsmilk yogurt with 1 apple and 1/2 cup granola

2 helpings of salad greens

3 helpings wholewheat penne with vegetables

2 glasses red wine

1 scoop yogurt ice cream with fresh strawberries

1 hour brisk walk

Much Better

4 April, Friday

latte and mini-bagel

protein shake

salad

sheepsmilk yogurt

salad with strawberries

steak on a stick, asparagus and mushrooms filled with ricotta and herbs

fat and sugar free pudding

2 glasses red wine

 

1km swim

Slowly back into the Swing

Thursday

latte and mini bagel

soup

150 gr. almonds

small protein smoothie

sheepsmilk yogurt with apple and muesli

pushups, situps and leglifts routine

Wednesday

latte and mini bagel

bratwurst

2 protein shakes

soup

1/2 km laps

I'm Back

16 days of Bliss in the US and now I am in need of dietary intake modification ;-)

1 April

latte

protein shake

lentil soup leftover

cup of mashed potato

migraine medication

asian stirfry with tofu, glass noodles, 2 eggs, leeks, carrots, etc

campari orange

no sports due to the headache (don't think the campari helped either)

31 March

latte

protein shake

salad with asian chicken

lentil soup

salad

20 minute Rheinstairmaster

Now Officially on Vacation

125ml protein shake

latte  

...a few other items before or on the plane

sleep then lots of water

landing in Chicago followed by a strong coffee

dinner-something really american

and a few I'mreallylookingforwardtothemmojitos!  aka Morejitos!

Almost on Vacation

latte

3 burrito-like things (refried beans, meat, cheese and sour cream)

double espresso

1 leftover corn tortilla with 2 hardboiled eggs, goat cheese, some sundried tomatoes and a carrot

30 minute laps -finally got in the pool again and it felt great!!!

Almost on vacation

Spring is springing

Almost on Vacation

latte

2x125ml protein shakes

small ceasar salad

a few pieces of coconut, pineapple and mango

banana/pineapple smoothie

2 hardboiled eggs, a few pieces of smoked turkey cold cut, a few sundried tomatoes, 2 pieces of wasa bread and a bit of  goat cheese

20 minute stairmaster 

not such a good day...ice cream in play

latte

250 ml. protein shake

small salad with leftover ground beef for taco salad

1 corn and 1 flour tortilla each with a bit of refried bean and cheese

ice cream - 2scoops

3 small helpings of penne with cheese

1 singha beer

2 glasses red wine

30 minute rheinmaster and walk

Monday

latte

small pretzel salami sandwich

3 mini reeses' pb cups

small graham bread tuna sandwich

1/2 cup tomato potato soup

2 corn tortillas with refried beans, beef, tomato, cheese and sour cream

1 beer

Sunday

latte

piece of eggtwist bread

2 small brownies

several pieces of bread

salad

Thursday and the past 3 days.

Thursday was IPSC night - shot pretty well and was doing things "right".

Then Friday afternoon I started feeling a little under the weather. Low grade fever, malaise, bad nightmares, and fatigue == "a cold" in my book.

Drank some Palinka and managed to get some good rest over the weekend. My only fear is that I gave it to the wife...

Weekend Whirlwind

Saturday

latte

4 small slices of graham bread toast with butter and honey

veal bratwurst

2 tortillas, 2 slices of roastbeef, 2 slices of turkey

sheepsmilk yogurt

1 glass of redwine

rest day, literally I am pooped and Pinsel and I took a nap together in the late afternoon

Friday

latte

salad

50gr. almonds

1 cakey brownie

penne with pesto

1 glass of red wine

30 minutes swim

latte

salad with veggie mousse

espresso

dinner was a smorgasbord: 5 onion rings, 1 pepper popper, 1 spoon soybean salad - eggplant salad-chickpeasalad, 2 samosas

mango lassi

one serious movie followed by a whiskey (single malt)

25 minute stair master at lunch-it was a gorgeous day

Well... That sucks...

I've been blogging via phone lately and noticed that most of my posts for the past week went into "space"...

Fixed the address and instead of pushing a bunch of email through, I'm just going to go forward...

Burpee intervals: 6x 30 seconds active, followed by 2 min rest.
Core workout - ab roller, situps, supermans, etc...

No boxing tonight...

Oatmeal, coffee, OJ, vitamin.
2xV8
Bagel and cream cheese, Large coffee
Coke and 1 steak taco with all kinds of veggies. Beans.
Hotdog at CostCo with onions and ketchup... (I know... I know... I eat 'em with ketchup.)
Guinness and cup of beef stew

Yoga Wednesday

aaargh...i wanted to go swimming yesterday but i got out of work late and the pool was full...today i thought i was having deja vu...got out of work late and the same thing!  so i went home and thought i would do the stairmaster but it is quite cold out, around 0C and in the dark and cold i just couldn't muster the energy...so instead i popped in the rodney yee yoga dvd and did a nice 25 minute breath and stretch routine

latte and mini bagel

5 popcorn shrimp and 2 chicken on a sticks

a small handful of raisins and nuts

a small salad

2 pieces of vegetable strudel

3 reeses mini peanut butter cups

oatmeal for dinner

3 strawberries

1 espresso

Donothing Tuesday

latte

minibagel with butter and honey

lentil/chestnut soup

one spoon of chickpea and soybean salads each

mango lassi

small salad with grated carrots and cashews

panfried chicken breast with a slice of gruyere cheese

green asparagus (200gr)

sheepsmilk yogurt

25 minute physio massage - otherwise nothing physical

Back to Monday - ARGH!

Monday

latte and 2 slices of toast with scottish heather honey!!

small bag of almonds

salad with asparagus, eggplant, carrots

2 wraps - one with roastbeef, stilton and carrots. the other with turkey, brie, onions and cranberry

calisthenics routine (leftlifts et al.)

Sunday

2 lattes

3 slices of eggtwist bread toast

grilled eggplant with ricotta and goat cheese

steak

3 mini reese's peanut butter cups

30 minute stairmaster

I'm so glad it is the weekend

Saturday

latte

1 mini bagel

glass of juice

sheepsmilk jogurt

handful of almonds

1 real english scone

dinner: tom ka gai soup, sliced ham and turkey, hard boiled eggs, oat bread, cheeses, veggie chips, bread, wine  and the Oscars

40 minute swim 45 minute walk

Friday

latte 

double espresso with a spot of cream

1.5 mini bagel

2 small cinnamon rolls

fish sandwich

some bread

salad

fusilloni with salsicce and tomatoes

a half a blood orange sorbet

glass of red wine

25 minute swim

Thursday

2 lattes

salad with cashews and asian dressing

salad for dinner with gyoza dumplings

30 minute routine: leglifts, etc and some stretching

Pig Out Days

Monday

latte

minibagel

5 small smoothies (orange, banana, pineapple, coconut milk)

1 coffee with a spot of milk

a small salad

4 spoons of spatzle, a spoon of red cabbage, grilled eggplant

2 mini panna cottas and 1 mini blackforest cake

dani's famous spinach pie, a crust filled with spinach, mushrooms and egg

Rheinstairmaster for 40 mintes

Tuesday

latte

handful of almonds

leftover spinach pie

sheepsmilk yogurt

salad with chicken and asian veggies

20 minute swim

I feel tired too lately and my anemia is really bad, under the critical 10mark

Wednesday

latte

a small apple

2 small bags of chips

salad with 10 gyoza dumplings and asian salad dressing

1 lactose free mocha yogurt

veggie fried rice

rest day but with a bit of streching

Kefir and strawberry smoothie, OJ, Small Americano, 2 eggs over easy with fried ham.
Coffee and muffin
Coffee and chicken salad with Dijonaise
jam sandwich, tea
kaposztas kocka with Guinness and 2 pickles

6 rds rope
3 rds footwork
3 rds shadowboxing
3 rds mitts
3 rds speed bag
3 rds hvy bag

Felt exhausted today... Too much goin'on.

Ahhhh, cabbage!

strawberry and bluberry kefir smoothie, OJ, vitamin
Kaposztas Cocska with an egg over easy, Guinness
Ham sandwich with a Guinness
Lemonade with lentil soup

3 rds footwork
10 rds shadow box
4 rds mitts
3 rds heavy bag
3 rds speedbag

Wild Weekend

Well not really...

Friday

latte

yogurt

leftover veggie pie

piece of lemonbread

cocktail night with chips, hoisin duck pizzettas, quesadillas, stuffed mushrooms

1 cranberry cosmopolitan, 2 pina coladas, 1 margarita, 3 mockitos

no exerrcise, had to get ready for the guests

Saturday

shirred eggs

2 small croissants with jam

1 slice of eggtwist bread

1 cup of greek yogurt

glass of orange juice

small latte

45gr. tarot chips

pad si yu (small portion)

coconut sorbet

1 beer

2 hours of cleaning

40 minute laps of swimming

Sunday

2 mini raisin bagels

2 slices of toast

1 large latte

1 glass of juice (orange, pineapple, cranberry smoothie)

salad, quesadilla and hoisin duck pizza (leftovers)

small bag of wasabi peanuts

1 apple with about 50 gr. of pepperjack cheese

2 hours of cleaning, scrubbing and moving pots of earth around, I'm pooped!

Back to the Pool

latte

50 gr. almonds

a square of leftover veggie lasagna (no pasta, just layered veggies)

sheepsmilk yogurt

3 cups of broccoli and leek soup

1 glass of OJ

40 minute swim

Monday:

Oatmeal, OJ, Coffee
2 eggs and veggie patties and Guinness
chicken thigh and pasta sauce and tortellini

6 rds rope
3 rds footwork
3 rds shadow box
3 rds mitts
3 rds heavy bag
3 rds speed bag


Today:
2 eggs, bacon, bread, coffee
Orange Chicken, rice, and coffee
Chicken, pita, tomatoes, onions, cucumbers, and feta, tszatziki sauce coffee, apple pie with vanilla ice cream and soup.

Rest day.

latte

apple pineapple puree

cup of broccoli and leek soup

1 quesadilla

2 oatmeal raisin cookies

zucchi, tomato, mozarella and eggplant lasagna

1 glass of beer

no workout today, just a bit of streching

Burgers to Beat Anemia

latte

sheepsmilk yogurt

a few almonds

a bit of soup (carrot soup but it wasn't good)

a 1/2 cup of muesli (fruit, muesli mix in yogurt)

2 small burger patties with swiss cheese in a flour tortilla each

2 oatmeal raisin cookies

finally the pool is open and i could go swimming again!!! 

my usual kilometer at a leisurely pace

Storks Overhead

latte

2 handfuls of almonds

2 wraps with roastbeef, smoked cheese, grain mustard and lettuce

omlette with tomatoes, zucchini, onions and cheese

salad

3 oatmeal raisin cookies

40 minutes Rheinstairmaster...longer but lighter than until now

the aim is to increase the intensity for a longer time

It was about 6.10 when I went down to the Rhine and the sun was about to set...

I started walking and running when above me 3 storks flew along the Rhine

about 15 minutes later another 2 flew over me followed a few minutes later

by a huge flock of birds...spring is in the air I guess!

More left hook...

I really like Tommy "The Duke" Morrison's "no bullshit" style - big left hooks, which are my favorite punch...

Potatoes are EEEEEEVVVVVIIIIILLL!, but corn has that special status of being the most inferior grain...

6 rds rope
3 rds footwork
3 rds shadowboxing
3 rds mitts
3 rds heavy bag
3 rds speedbag

plyo pushups.

Feeling a bit drained - I think I need a little more "fuel":
Scone and coffee
coffee
Chicken paprikash and bread
coffee
Double portion of chicken paprikash and noodles, with some more noodles and sour cream as dessert, guinness.

Potatoes are NOT inferior!!!

latte

tea

coffee with a spot of milk

1/2 cup of fresh fruits (apple, pear, kiwi, orange)

2 tortillas filled with scrambled eggs

3 tablespoons of black beans

side order of bacon

a few almonds and cashews

salad

1 thin piece of skirt steak

2 helpings of potato gratin (an inferior veggie perhaps, but my starch of choice)

2 helpings of steamed carrots

25 minute workout

2x20 crunches

4x10 obliques

2x10 side crunches

2x20 rowing crunches

2x20 leglifts (8 kinds)

2x5 wussie pushups

a whole lotta streching

Today:

6 rds rope
6 rds hvy bag
6 rds speed bag
150 situps (6 x 25)

3 eggs, 4 pancakes, coffee, OJ, bacon


Yesterday:
Veal Porkolt, 1 beer, water, cake
2 eggs, bacon, pancake, 4 cups coffee

Moved a lot of heavy furniture around.

Friday:
sandwich x 2, coffee

Rest day.

Rest Day

Saturday

1.5 lattes

1 mini reese's peanut butter cup (a valentines treat)

2 weetabix wholewheat cereal pieces

leftover green curry with 1/2 cup of rice

sandwich and beer for dinner

4 HOURS of housecleaning  ...wax on...wax off

Friday

2 lattes

2 smoked chubbs

2 hard boiled eggs

3 wasa crisps

1 sheepsmilk yogurt

salad

6 potato chips

a bit of cheese

2 slices of braised beef

3 potatoes

2 glasses of white wine

some coffee with milk

NO exercise today

Happy Valentine's

Another gorgeous day here...left work at 4.30 

latte and mini-bagel

1/2 cup rice

bak choy and broccoli

chicken breast in hoi sin sauce

wholemilk sheep's vanilla yogurt

leftover chicken veggie lentil soup

20 minute bike ride

20 minute Rhinestairmaster

2x20 leglifts, crunches, obliques

some stretching

Past few days...

The past few have been busy due to snow storms, relatives, and all the joy that they bring!

Tuesday:
15 minutes of burpees. I wish I could do 'em for 15 minutes straight, but that it just not the case!!

Oatmeal, coffee, OJ
Lecso with bread
2 bowls of rasin bran
1/4 of apple tart, ham sandwich, 7UP (had to drive - was caught in traffic forever!)
coffee and baklava

Wednesday:
6 rds rope
3 rds footwork
3 rds shadowbox
5 rds mitts
3 rds heavy bag
3 rds speed bag

Bacon and onion omlette, tea, bread
bagel with cheese and 1/2 breve latte
V8 and bresaola & butter sandwich
lecso and bread and guinness

Carneval is Over

Wednesday

latte and minibagel

2 slices of leftover pizza

lots of nuts

1 apple

green thai curry, chicken with veggies 

1/2 cup of basmati rice

today just some stretching

Carneval Tuesday

Latte and a minibagel

Handful of pecans, cashews and almonds

Rhinestairmaster workout for lunch 

1.5 cups of veggie, lentil chickensoup

1 tangerine

8 grapes

2 slices of thin crust pizza

salad

dried tomatoes, cheese and 3 slices of turkey breast

Weekend and Monday

Friday night the wife was in bad shape so we went for hot wings and
hot fudge sundaes.

Saturday
6 rds rope
3 rds footwork
6 rds shadowbox
3 rds mitts
2 rds speesbag and heavy bag

2 eggs oj tea and roll
V8 plum
Ravioli, rappini, perch
Beer

Sunday
2 rds footwork
3 rds shadowbox
4 rds mitts

2 eggs plum coffee
Hot chocolate
Duck confit ravioli with chestnut cabbage and a Guinness
(no lunch)

Monday
Oatmeal and coffee
Kibbeh and tea
V8 and oj
Hot chocolate
Lesco with bread and sour cream

No workout today - needed to put boot to ass and get some things done
for work

My Rhinestairmaster

It is  Carneval Monday here today and we have the day off...how nice for me!

latte, 2 minibagels, 1 juice

30 minute rheinstairmaster workout

45gr. pumpkin chips 

soup and salad for dinner

to the left, the incline I walk und and down, the stairs that I run up and down, 45 steps and the beach alongside the flat part

Another Slow Day

3 slices of thin toast with butter and jam

tea

latte

1/2 cup basmati rice

1.5 hard boiled eggs

cheese and cured meat platter

2 pieces of wasa flatbread

1 glass of port wine

20 minute walk

Saturday, 9 Feb

Saturday

latte

2 minibagels

1 sheepsmilk yogurt 

lots of tea

a bit of streching

2 cups of coffee with cream

mango lassi at jay's

chikken murgh with one whole wheat chappati and daal

2 hours relay race of biking, food shopping then lugging home

a bit of streching

Friday

1 latte, 1 mini bagel 1 orange juice

2 soyaburgerballs 

1 dumpling with meat and egg

a handful of nuts (pecans, cashews)

1 glass white wine

2 glasses red wine

1 mojito

1 slice of carrot mousse on redbeet carpaccio

tiny chicken with semolina cake and roasted veggies

1 espresso

1.25 km swim crawl

The end of the week...

Wednesday was another sno-filled happyfest and I decided to skip the gym and take a rest.

2 eggs and corned beef hash. Toast with jam. Coffee.
V8
Almonds and coffee.
Ravioli with sauce. Guinness.

Thursday was spent doing IPSC. Good stuff - good stress.
2 eggs with toast and jam. Coffee.
no lunch.
V8
Pizza and beer with the club afterwards.


Today:
6 2 minute rds of jumprope doing only double unders.
10 1 minutes rds of jabb workout drills (trying to build the shoulder...)
10 20 second rds of jabb with heavy resistance band.
10 minutes of footwork/stance work.
3x5 plyo pushups.
3x10 wussie plyo pushups.
3 x Push isometric against the wall focusing on chest/push.
20 regular pushups.

I'm trying to develop explosive power from the plyos and isometric stuff. This helps the jabb a lot since it isn't really a power punch (until you fall step or mid crunch with it...)

Pot of green tea.
Lesco with bacon and teli. Over white rice. With sour cream. (mmmmm...)
Coffee.
I'm baking a tart for the wife with some left over berries. Plan on makine ravioli for dinner!

Maintenance Day

latte, minibagel and glass of OJ

handful of almonds, pecans and cashews

8 crackers with Kalles Kaviar

1 small bowl of salad (spinach and mixed leaves)

more almonds, pecans and cashews

syrian thin pita wrap with chicken, lettuce, tomato

1 mojito

1km swim (mainly crawl at a fast tempo)

Review

Buddy lee jump rope... Very very fast! Easiest rope to use. Worth the
$20, every damn cent!

I Want Paczki Too

but I guess I just won't get my hands on any from here

welcome back /dn, hope you are better and the work is mellowing a bit for you

An interesting thing about mardi gras/fasnacht/carneval:

Basel is the last city in europe to party in the calendar year.  Our carneval actually starts the Monday after the week of Fat Tuesday+Ash Wednesday. It lasts exactly 3 days and starts on Monday morning at 4am!  All the lights goes out in the oldest part of town and thousands of people who are in cliques (the groups that actively participate) are all dressed up with masks and costumes and they play the piccolo (a type of flute with an annoyingly high pitched tone) and the drums (very impressive).  The cliques are the remanants of an old system that existed in Basel when every male citizen of Basel had to belong to a guild such as the tailors, printer, silversmiths, etc.  

Another interesting thing, more related to our blog.  On Monday night I went for my 85 minutes of being stretched like a rubber band by Fritz, the guy to whom I go for Thai massage.  So Fritz said that he can tell that my muscles are toning and firming up and that my body feels more assertive but he said that when you haven't been doing so much exercise and then start, your muscles tend to firm up but contract.  He showed me a couple of very simple exercises, especially for the back muscles, in order to keep the muscles supple whilst toning them with cardio and workouts.  He should know, the guy used to be a professional Kickboxer in Europe.

yesterday:

1 minibagel, 1 latte, 1 cup of orange juice

10 mejdool dates (I am an addict, not good if you want to stay away from starchy carbs)

a heap of stemed veggies with some herbs

a smorgasboard of 1 spoon chickpeas, 1sp mushrooms, 1sp daal, 2 pepper poppers, 2 samosa, 1 sp. mashed potatoes

1 2.5dl of microbrewed Basel beer

1 great movie, a German movie called keinohrhasen (Earlessrabbit), romantic comedy that could compete with any hollywood movie and win...great soundtrack to boot

15 minute streching, 15 minute bike ride