From b8a9e088ebcede4d73300039fd8bf97d2f4b7826 Mon Sep 17 00:00:00 2001 From: Brad Treloar Date: Wed, 23 Apr 2025 01:17:32 +0930 Subject: [PATCH] Update exercise and nutrition docs --- .../{food => diet}/energy-balance.md | 0 docs/self-care/diet/nutrition-by-food-item.md | 51 +++++++++++++++++++ docs/self-care/diet/protein-intake.md | 17 +++++++ .../hamstring-flexibility.md | 0 .../spine-flexibility.md | 0 docs/self-care/exercise/workout-program.md | 18 +++++++ docs/self-care/food/energy-by-food-item.md | 31 ----------- 7 files changed, 86 insertions(+), 31 deletions(-) rename docs/self-care/{food => diet}/energy-balance.md (100%) create mode 100644 docs/self-care/diet/nutrition-by-food-item.md create mode 100644 docs/self-care/diet/protein-intake.md rename docs/self-care/exercise/{programs => movement-by-david}/hamstring-flexibility.md (100%) rename docs/self-care/exercise/{programs => movement-by-david}/spine-flexibility.md (100%) create mode 100644 docs/self-care/exercise/workout-program.md delete mode 100644 docs/self-care/food/energy-by-food-item.md diff --git a/docs/self-care/food/energy-balance.md b/docs/self-care/diet/energy-balance.md similarity index 100% rename from docs/self-care/food/energy-balance.md rename to docs/self-care/diet/energy-balance.md diff --git a/docs/self-care/diet/nutrition-by-food-item.md b/docs/self-care/diet/nutrition-by-food-item.md new file mode 100644 index 0000000..06bd0bf --- /dev/null +++ b/docs/self-care/diet/nutrition-by-food-item.md @@ -0,0 +1,51 @@ +# Energy by food item + +## Breakfast + +| Item | Energy (MJ) | Protein (g) | Ratio | +| :------------------------ | :---------- | :---------- | :---- | +| Peanut butter porridge | 2.0 | 19 | 9 | +| Bean Bar Croissant | 0.5 | ??? | +| Coffee, Regular cappucino | 0.9 | ??? | + +## Lunch + +| Item | Energy (MJ) | Protein (g) | Ratio | +| :------------------------- | :---------- | :---------- | :---- | +| Subway 6-inch Teriyaki | 1.4 | 24 | 17 | +| Banh Mi | 2.5 (?) | 39 (?) | 15 | +| Smoked Salmon Maki Roll x3 | 1.9 | 20 | 10 | +| Cheeseburger with chips | 4.0 (?) | 18 (?) | 4 | + +## Dinner + +| Item | Energy (MJ) | +| :--------------------------- | :---------- | +| Chicken & veg pie, 3/8 | 2.5 | +| Chicken & veg pie, 1/4 | 1.7 | +| Sausages & Mash | ??? | +| Taco | ??? | +| Salad plates | ??? | +| Pasta Bolognese (w/ lentils) | ??? | + +## Dessert + +| Item | Energy (MJ) | Protein (g) | Ratio | +| :---------------------- | :---------- | :---------- | :---- | +| Greek yoghurt w/ powder | 2.2 | 29 | 13 | +| Optifast Dessert | 0.8 | 20 | 25 | + +## Snacks + +| Item | Energy (MJ) | +| :-------------------------------------- | :---------- | +| Whittaker's Creamy Milk chocolate block | 8.0 | +| Chocolate teddy bears | 4.0 | + +## Supplements / meal replacements + +| Item | Energy (MJ) | Protein (g) | Ratio | +| :--------------------- | :---------- | :---------- | :---- | +| Optifast shake | 0.9 | 20 | 22 | +| Optifast shake w/ milk | 1.5 | 28 | 18 | +| Optifast bar | 1.0 | 20 | 20 | diff --git a/docs/self-care/diet/protein-intake.md b/docs/self-care/diet/protein-intake.md new file mode 100644 index 0000000..5c4059b --- /dev/null +++ b/docs/self-care/diet/protein-intake.md @@ -0,0 +1,17 @@ +# Protein intake + +Minimum required protein: 1.2g per kg. + +- 85 kg: 102g +- 93 kg: 111g + +## Protein intake by meal + +| Meal | Average protein (g) | Average energy (MJ) | +| :--------- | :------------------ | :------------------ | +| Breakfast | 19 | 2.0 | +| Lunch | 25 | 2.0 | +| Dinner | ?? | ??? | +| Supplement | 28 | 1.5 | +| Dessert | 29 | 2.2 | +| Total | 101 + ?? | 7.7 + ?? | diff --git a/docs/self-care/exercise/programs/hamstring-flexibility.md b/docs/self-care/exercise/movement-by-david/hamstring-flexibility.md similarity index 100% rename from docs/self-care/exercise/programs/hamstring-flexibility.md rename to docs/self-care/exercise/movement-by-david/hamstring-flexibility.md diff --git a/docs/self-care/exercise/programs/spine-flexibility.md b/docs/self-care/exercise/movement-by-david/spine-flexibility.md similarity index 100% rename from docs/self-care/exercise/programs/spine-flexibility.md rename to docs/self-care/exercise/movement-by-david/spine-flexibility.md diff --git a/docs/self-care/exercise/workout-program.md b/docs/self-care/exercise/workout-program.md new file mode 100644 index 0000000..2e85396 --- /dev/null +++ b/docs/self-care/exercise/workout-program.md @@ -0,0 +1,18 @@ +# My workout program + +## Pushups + +- 3 sets to failure +- Target: 15 reps. + +## Eccentric Pullups + +- 3 sets to failure +- Target: 12 reps. +- Next: Band-assisted pullups. + +## Planks + +- Prone plank, target 60 sec. +- Lateral plank, target 60 sec each side. +- Next: Long plank. diff --git a/docs/self-care/food/energy-by-food-item.md b/docs/self-care/food/energy-by-food-item.md deleted file mode 100644 index fc609af..0000000 --- a/docs/self-care/food/energy-by-food-item.md +++ /dev/null @@ -1,31 +0,0 @@ -# Energy by food item - -## Breakfast - -| Item | Energy (MJ) | -| :---------------------- | :---------- | -| Peanut butter porridge | ??? | -| Bean Bar Croissant | 0.5 | -| Coffee, Large cappucino | 0.8 | - -## Lunch - -| Item | Energy (MJ) | -| :---------------------------- | :---------- | -| Two Ham and Cheese Croissants | ??? | -| Subway 6in Teriyaki | 2.5 | -| Cheeseburger with chips | 4.0 | - -## Dinner - -| Item | Energy (MJ) | -| :--------------------- | :---------- | -| Chicken & veg pie, 3/8 | 2.5 | - -## Dessert / snack - -| Item | Energy (MJ) | -| :-------------------------------------- | :---------- | -| Low fat mousse | 0.6 | -| Whittaker's Creamy Milk chocolate block | 8.0 | -| Chocolate Teddy bears | 4.0 |