Jim Leafe - Muay Thai Boxing & Nutrition Diary.

Training diary for Muay Thai the gym and day to day nutrition. Training and nutrition for me is a lifestyle not a hobby or a diet.

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#vegan Saturday dinner #bosh recipe

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Burrito cake #non #vegan — view on Instagram https://ift.tt/2ycn8Wz

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Burrito cake #non #vegan

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A weekend vegging out

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Big bowl of health

Weekdays this is my breakfast. 1 cup oats 1 cup almond milk A hand full seeds, raisins and another of dates. 1 teaspoon ground cinnamon and another of ginger A handful of blueberries 1 Mashed banana 1 Tablespoon of honey and another of nut butter. Put it all in a saucepan and heat through. Add boiling water if it gets too thick. Drop the honey for maple syrup to make it vegan. Add coconut oil for extra calories. DONE

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News: I did my 1st one legged burpee yesterday. That’s all.

Recommended

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Nom

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Half marathon training

First timed training run today. 4.2 miles in 34 mins so a 1 hour 50 min pace. I'll take that.

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Duck egg, smoked salmon n spinach wholewheat bagel with a Virgin bloody Mary. #nom

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Deadlift and row test

Get a barbell set it to 70% body weight. Set a rowing machine to moderate tension. Set a timer (gym boss) to 20 x 1min rounds with 10sec transition time. Start with 1min row then do 1min deadlift. Test = record total distance rowed and total reps you deadlift. Come back in a week and try to beat your score. Results = row - 650m + 120 reps

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Foods that look like the body parts they help.

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1 kiwi, 1/2 lime, 1 banana, 4 strawberries, fist of spinach, 1 stick celery, 1/3 cucumber, fist kale, 1/2 pint water and blitz.

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Healthy lifestyle tips: Eat lots of colour. If it's green eat it. Stick to the raw ingredient. Only eat things with 2 legs or less. Only use fats that are liquid at room temperature. Eat little n often. Use lots of spices.

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Work out 1 of the year

WARM UP: 5 mins speed rope utilising different stances and footwork drills with 20secs sprints. 5 mins bag work boxing only. Focusing on movement. THE WORKOUT: You need 8x5kg plates and 2 friends and a 20kg bar. Do 1 rep with the bar only. Then in lock out position get your friends to add 1 5kg plate each side. Do 1 rep. Repeat this cycle until they have no plates left. Then rep again this time removing a 5kg plate from each side after every rep until the bar is empty again. Record your heaviest lift. EXERCISES: Bench, deadlift and squats. WARM DOWN: 2 rounds of light sparring then stretch. DONE!

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Iron triathlon

Very simple very hard. 3 exercises - bench, deadlift, front squat. Set each to an achievable 10 rep set. Now do 1 rep of each consecutively then 2 reps then 3 as all the way up to 10 reps. End? - nope. Now ladder back down to 1 rep. No breaks. Time limit 45 mins. You can go up to 20 reps n back just set the weight lower time limit 90 mins.

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Eat colour stay healthy

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Big Stress? Big Release!