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Update exercise and nutrition docs

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Brad Treloar 2025-04-23 01:17:32 +09:30
parent 16d1429e44
commit b8a9e088eb
7 changed files with 86 additions and 31 deletions
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docs/self-care/food/energy-balance.md → docs/self-care/diet/energy-balance.md
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docs/self-care/diet/nutrition-by-food-item.md Normal file
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# 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 |

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docs/self-care/diet/protein-intake.md Normal file
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# 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 + ?? |

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docs/self-care/exercise/programs/hamstring-flexibility.md → docs/self-care/exercise/movement-by-david/hamstring-flexibility.md
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docs/self-care/exercise/programs/spine-flexibility.md → docs/self-care/exercise/movement-by-david/spine-flexibility.md
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docs/self-care/exercise/workout-program.md Normal file
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# 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.

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docs/self-care/food/energy-by-food-item.md
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# 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 |