Lot Of Thanks Daniel!!!
Yo Daniel , I just wanna say thanks one more time man !
Well talking on the question about proteins:
How much grams of protein do you intake at day?
The whey protein shakes are great to achive the necessary amount of proteins that the body needs because the high intense workouts.
By other side , the whey protein is the best protein you could take after a hard trainig cause is a very rapidly absortion protein.
My experience at the gym training myself and others to get muscle mass is that the whey protein is good , but you must use only the neccesary amount more of that could decline in overcharge yours kidnneys .
Remenber you that a high intake of protein makes absolutely neccesary a high intake of water.
Well I hope this could help you
HASTA MAÑANA!!!
Well I dont really measure how much protein I intake per day, I am not really a numbers man when It comes to my diet.
Here Is my usual daily Diet:
Breakfast:
1 glass of milk, 2 glasses of water
1 banana/apple/orange
1 slice of homemade whole wheat bread with a health spread (butter)
Some egg
Some a small portion of some form of meat (fish, chicken, cow etc) I alternate them
Then a Regular Centrum Mulitvitamin Tablet. If u dont know what that is here is a link with some infomation about it:http://www.mypharmacy.co.uk/alternative_medicines/medicines/c/centrum/centrum_multivitamins_minerals.htm
Recess:
Nuts and Fruits/vegetables
1 small bottle of water
Lunch:
2-3 glasses of water or sometimes freshly squeezed fruit juice with no added sugar or preservatives
vegetables
large portion of some form of meat, I alternate them
Afternoon:
Some wholegrain/fibre rich food
A glass of Milk
Dinner:
1 glass of water
1 average portion of some form of meat/soup
vegetables
1 banana
It varies daily but this is generally what it looks like.
Today for general fitness I did 30mins continous running and then some step work. Got a thorough full body massage after from one of the girls I met at the “track”. I feel there were some underlying motives to this other than “just helping a fellow runner out” but hey I ain’t complaining. 
hey daniel I´ve just read your last post and I think that you should include some whey protein in the recces and in the afternoon(with the milk)
It could be good for you to include 2 whey and milk shakes by day , this way assures you to achieve the ideals goals of protein intake for maintenance and develop of the muscles.
However your diet looks good , here goes my diet I hope that could help you in some way
breakfast
3/4 cup oatmeal
1 banana
omelette with 5-6 whites + 1 egg
at 12:00
1 big slice of whole bread
some of mermelade without sugar
300 cl. of milk with 32 grams of whey protein
1 apple
lunch
1 cup of basmati rice
1+1/2 cup of veggies
120-150 grams of cooked meat (like chicken breast)
1 peach
at 18:00
1/3 cup oatmeal
300 cl. of skimmed milk with 32 grams of whey protein
1 little apple
post-workout
50 grams of whey protein with some glutamine and BCAA´S and 60 grams of dextrose/fructose
mixed with water
dinner
120-150 grams of cooked fish
200 grams of yams
1 cup of veggies
Well tha´s my usual diet , however sometimes I break it down to feel some freedom… jejeje
be with god man! my respects to your granny , I hope she founds well. :o
about the protein…
hey daniel I´ve just read your last post and I think that you should include some whey protein in the recces and in the afternoon(with the milk)
It could be good for you to include 2 whey and milk shakes by day , this way assures you to achieve the ideals goals of protein intake for maintenance and develop of the muscles.
However your diet looks good , here goes my diet I hope that could help you in some way
breakfast
3/4 cup oatmeal
1 banana
omelette with 5-6 whites + 1 egg
at 12:00
1 big slice of whole bread
some of mermelade without sugar
300 cl. of milk with 32 grams of whey protein
1 apple
lunch
1 cup of basmati rice
1+1/2 cup of veggies
120-150 grams of cooked meat (like chicken breast)
1 peach
at 18:00
1/3 cup oatmeal
300 cl. of skimmed milk with 32 grams of whey protein
1 little apple
post-workout
50 grams of whey protein with some glutamine and BCAA´S and 60 grams of dextrose/fructose
mixed with water
dinner
120-150 grams of cooked fish
200 grams of yams
1 cup of veggies
Well tha´s my usual diet , however sometimes I break it down to feel some freedom… jejeje
be with god man! my respects to your granny , I hope she founds well.
Thanxs man. By the way she got out of the hospital last night because her levels are stabalized and she is feeling much better. It feels like a weight has been lifted off my shoulders and I am even more motivated now to continue my general fitness and now I am able to do proper lower body workouts and running exercises because my ankle is now 95% healed and my knee is coming along.
This morning i did:
-1 set of 2x600m, 3 mins recovery in between each 600m
-2 sets of 3x300m, walkback for recovery and 5 mins recovery after each set
-1 set of 4x150m, walkback for recovery
-Some upper body excersises like
plyometric pushups
crunches and all its variations
pullups
ball throw
Can anybody tell me the best ways to strenghten the knees, ankles and calves, without weights? and the best ways with weights?
I want to implement so specific strenghtening for these areas into my fitness training.
Daniel, how about one-legged squats? Using your bodyweight only, carefully balance yourself and lower as far as you can, pause, and come back up. It is very difficult but if you can master this movement, you will have developed strength, stability, and balance in your lower body. Give it a try and see how low you can go. There are some great articles on one-legged squats. I’ll find them and get back with you…
Daniel, how about one-legged squats? Using your bodyweight only, carefully balance yourself and lower as far as you can, pause, and come back up. It is very difficult but if you can master this movement, you will have developed strength, stability, and balance in your lower body. Give it a try and see how low you can go. There are some great articles on one-legged squats. I’ll find them and get back with you…
Thanxs alot man, ill try them out tonite and ill be waiting for those articles.
Daniel, here are some articles on how to perform one-legged squats or “pistols” as they are also known as.
http://www.bodybuilding.com/fun/mahler2.htm
here is another:
http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=240
The second piece is from a website dedicated to Kettlebell lifting, which I do a lot of. Kettlebell conditioning will really rough you up and help with anaerobic fitness as well as functional strength. I use a 24kg kettlebell and it has really improved my fitness.
I also meant to say that using bodyweight exercises are probably a good idea to incorporate into your overall GPP phase, however, you should think about learning the basic weight training movements (that is if you have not done so yet), then progress to the olympic style lifts taught by a coach who knows what they’re doing. I think you are old enough to begin once your injuries are healed properly.
I am a big advocate of olympic lifts as a way to gain great strength/power while not gaining much bodyweight. I used to compete in weightlifting and can attest to the results. I had a 36" vertical jump and at a bodyweight of 160 lbs. I progressed to where I could squat over 180kg, as well as gain a nice total in clean/jerk and snatch–all this without gaining any bodyweight. Very heavy weights but only 2-4 repetitions per set and low volume. I know Ato used these movements and sometyme you may want to ask him about this on his site.
Now, after years of very heavy lifting, I have focused on the kettlebell workouts, which are helping my masters track gpp. Anyhoo, these are just some points to ponder and maybe offer some ideas for future training.
Nice nice, thanxs alot. By the way, how are u doing track wise? what are ur pb’s? Keep at it.
Yo, my pb’s go waayy back in time. I didn’t even attempt track until I was 17. I’ll be 33 in a few weeks, so those days are long ago. I was a hybrid type of runner who could do well at many events but not GREAT at any one distance because I didn’t narrow my focus.
I attemped only one 55m dash ever. With no practice, no training of any kind I ran a 6.69. With some block work and any type of training I may have been able to get it down. I don’t have an official 100m time. We had a guy who could run 11.3 and I was faster than him by 3 meters, so take that for what it’s worth. I rarely ran a 200m, but I did run it once with my fractured shin bone, well taped and mangaged a 22.8–again this was after a layoff while trying to let my leg heal.
I was better at the slightly longer runs I guess. I could run a 400m between 49.xx to 52.xx depending on the day and conditions. I could do 800m in around 1:57 and mile in 4:20.
I got a late start and didn’t take it seriously, plus we had no track to train on and no real coach to guide us. The basketball coach served the role as “sprints” coach and all we did in practice was run some laps on a gravel oval around a soccer field. We simply didn’t know any better! Those associated with me, track coaches, etc. were not aware of training methods.
Now, I believe that with early training and proper coaching I could have been DECENT at 100/200/400. I just didn’t focus on track, and as you know, in the USA, many of us play football, baseball, and other things so we tend to not specialize. On a side note, I did win our state long jump, 22’5" with my fractured shin.
Hindsight is 20/20 ain’t it? Now that my weightlifting dayz are ending, I want a new challenge and that will be running again in some masters events in the future. I’m still trying to narrow the focus on which events, so now it’s just general conditioning. I’ll also compete in the odd kettlebell competition.
Yo, my pb’s go waayy back in time. I didn’t even attempt track until I was 17. I’ll be 33 in a few weeks, so those days are long ago. I was a hybrid type of runner who could do well at many events but not GREAT at any one distance because I didn’t narrow my focus.
I attemped only one 55m dash ever. With no practice, no training of any kind I ran a 6.69. With some block work and any type of training I may have been able to get it down. I don’t have an official 100m time. We had a guy who could run 11.3 and I was faster than him by 3 meters, so take that for what it’s worth. I rarely ran a 200m, but I did run it once with my fractured shin bone, well taped and mangaged a 22.8–again this was after a layoff while trying to let my leg heal.
I was better at the slightly longer runs I guess. I could run a 400m between 49.xx to 52.xx depending on the day and conditions. I could do 800m in around 1:57 and mile in 4:20.
I got a late start and didn’t take it seriously, plus we had no track to train on and no real coach to guide us. The basketball coach served the role as “sprints” coach and all we did in practice was run some laps on a gravel oval around a soccer field.
Now, I believe that with early training and proper coaching I could have been DECENT at 100/200/400. I just didn’t focus on track, and as you know, in the USA, many of us play football, baseball, and other things so we tend to not specialize. On a side note, I did win our state long jump, 22’5" with my fractured shin.
Hindsight is 20/20 ain’t it? Now that my weightlifting dayz are ending, I want a new challenge and that will be running again in some masters events in the future. I’m still trying to narrow the focus on which events, so now it’s just general conditioning. I’ll also compete in the odd kettlebell competition.
Thats all great man. Ur situation when u were younger is kinda like mine. No real track to train and no real coach to guide me. Everyone is just interested in soccer, cricket etc. Really hard knocks in the Athletic world down here.
Your pbs are good for a guy with little to no training and injury, I could see u hav natural talent man.
Keep at it man, u ever considered masters competition or something of that sort? You should be succesful there.
I do/did have some natural ability. When I was younger i could always run faster and jump higher than most of my age group. I was lean, mean, and fast. Do you know of the triple jumper Jonathan Edwards? I looked like and was built kinda like him. I just never made the most of my potential due to lack of focus and the USA way of trying to play every sport in each season. Spring/summer was baseball, fall was american football, winter was basketball, with no real focus on track. With many who did multiple sports, your track success was based on how good of shape you are in from participating in the other sports.
And for lack of coaching, I had no clue about proper sprinting technique, no idea about how to explode out of blocks, run the curve, and the only shoes I had were borrowed from a cross country runner. It seems like today, though, training methods are better and more folks are concentrating on their events.
I do plan on scheduling some master events in the future, but it may take a while before I’m in condition.
I do/did have some natural ability. When I was younger i could always run faster and jump higher than most of my age group. I was lean, mean, and fast. Do you know of the triple jumper Jonathan Edwards? I looked like and was built kinda like him. I just never made the most of my potential due to lack of focus and the USA way of trying to play every sport in each season. Spring/summer was baseball, fall was american football, winter was basketball, with no real focus on track. With many who did multiple sports, your track success was based on how good of shape you are in from participating in the other sports.
And for lack of coaching, I had no clue about proper sprinting technique, no idea about how to explode out of blocks, run the curve, and the only shoes I had were borrowed from a cross country runner. It seems like today, though, training methods are better and more folks are concentrating on their events.
I do plan on scheduling some master events in the future, but it may take a while before I’m in condition.
Okay man, Ill keep posted to ur journal, good luck n keep at it
Hello all of you !!!
Well I just wanna say that does´nt matter when you start to train , yes I know maybe a person with more than 24 years probably never gonna win a gold medal , but the really important in that game (in my personal opinion) is to give the best of you everyday.
So Heatwave stand fighting as long as you can cause that´s the best way of be absolutely sure that you´re giving the best of you.
don´t discourage yourself for the age , I´m old too (26 years) but I have a dream of compite giving a 200% of me , and for the time I can tell you that I´m the older of my group of training , but thanks to my illussions I´m the most speedy too , cause I´m trying the best I can.
By other side I´ve a lot of lacks and dificculties in my training too , but as I have said before I´m trying the best I can.
Keep on the game men !!!
Be with god
GO ON AND FIGHT HARD!!!
Hello all of you !!!
Well I just wanna say that does´nt matter when you start to train , yes I know maybe a person with more than 24 years probably never gonna win a gold medal , but the really important in that game (in my personal opinion) is to give the best of you everyday.
So Heatwave stand fighting as long as you can cause that´s the best way of be absolutely sure that you´re giving the best of you.
don´t discourage yourself for the age , I´m old too (26 years) but I have a dream of compite giving a 200% of me , and for the time I can tell you that I´m the older of my group of training , but thanks to my illussions I´m the most speedy too , cause I´m trying the best I can.
By other side I´ve a lot of lacks and dificculties in my training too , but as I have said before I´m trying the best I can.
Keep on the game men !!!
Be with god
GO ON AND FIGHT HARD!!!
Good spirit u got there Caballo. Keep it up.
Today Is my rest day so I just did some low intensity jogging, stretching, massaging.
Today I collapsed on dah grass midway through a 30m sprint. My knee was feeling fine coming out of the start but then I felt a sharp pain at aroun 10-15 meters and it caused me to fall over and roll. I laid there watching the sky almost burst into tears, not because of the knee pain or the fall, but the thought of my “comeback to track” being delayed once again. 
I will have to visit the doctor tommorow and focus only on complete rehabilitation this time and a good rest period after before i start back track.
Well I guess this is the end of the general fitness journal for now, ill have to change the name to “Rehablilitation Journal” and start posting my injury rehablitiation.
Man, Daniel, that really blows! You pulled one of my tricks! Don’t resign yourself to defeat though, brah, because you are young and you will continue the comeback. Exactly where do you feel the pain? Is it on the side of your knee? Or is it behind the knee cap?
I had knee “issue” back in college when I severed cartilidge in my left knee right behind the cap–it was like if you took a knife and cut clean. It occured while I was stretching, I bent my leg back and heard this very lound “pop” and instantly I knew I was on the shelf for a while. Let us know what the doctor recommends.
Its just above the knee cap. I can feel it when I apply pressure there with my hand and pains abit with every step i take. Do you have any idea what that area is, ill take out a pic and put it as my avatar.
So does anybody have any idea what part of the knee could be ruptured or injured there? The part i am pressing on is where it hurts me, and the immediate area around that is also touch sensitive. When I walk and run, that area and my lower/side knee hurts. 
Daniel, I for one am unfamiliar with that part of the knee. My severed cartilidge is behind my cap. Of course I’ma gonna say to go see the doctor. Go get a general opinion, then see if he/she will refer you to a sports medicine doc, who may better be able to understand how your pain relates to your running. In the meantime I would start by searching the internet to learn more. A good place to start might be this place--www.webmd.com
If webmd is not what your looking for, you could do a google search on knee injuries and see what comes up. Just make sure you keep on being determined to bounce back, brah. Positive attitude alone can speed your progress.