Sunday, May 9, 2021

Thaddeus (Beginners = 2000m PR above 8min)
Row “Aerobic Threshold”
6min at easy, Rest 2min,
2min at faster, Rest 2min,
3min at moderate, Rest 2min,
1min at fastest, Rest 2min,
90sec at fast, Rest 2min,
45sec at sprint.

Thaddeus (Intermediate = 2000m PR 7-8min)
Row “Aerobic Threshold”
1200m at easy, Rest 2min,
500m at faster, Rest 2min,
600m at moderate, Rest 2min,
250m at fastest, Rest 2min,
400m at fast, Rest 2min,
150m at sprint.

Thaddeus (Advanced = 2000m PR sub 7min)
Row “Aerobic Threshold”
1600m at easy, Rest 2min,
600m at faster, Rest 2min,
800m at moderate, Rest 2min,
300m at fastest, Rest 2min,
500m at fast, Rest 2min,
200m at sprint.

Cool Down
3min at easy “cool down” pace

DAILY LAZY MACROS POINTS
+2 points for 800g+
+2 points for Protein target

+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep

Notes:
6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).

WHY SHOULD I EAT FRUITS & VEGGIES IF I’M THIN AND HEALTHY?
Why should you use proper form if you aren’t injured? Why should you save for retirement when you don’t need the money now? Turns out, doing things that don’t have immediate value DO have value for us in the long-term.⁣
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Eating healthy food even if you are already thin or have good health markers IS important. The rationale comes from Dr. Bruce Ames with his “Triage Theory” — that the body preferentially uses micronutrients for short-term survival AT THE EXPENSE OF LONG-TERM HEALTH. Re-read that!
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This is what he believes drives chronic disease. Your body will do all it can to keep things running well in the here and now, but there may be sacrifices in the long-term that show up as disability and disease. This correlates with the data that the cultures that win the longevity game most often have a diet full of whole, unprocessed foods. This is why the Lazy Macros diet prioritizes quality; it does matter — particularly for our long-term health. Youth is very forgiving.

You can read more from Dr. Ames here:
http://www.bruceames.org/Triage.pdf

ESTIMATION IS NOT ALWAYS INFERIOR
For your fruits, veggies and protein options, you are allowed to use estimation methods particularly when away from home.

A measuring cup full of fruits and veggies is ~100 grams. A closed adult fist is about 1 cup. This means when you are on the road or at a restaurant, just use the fist method to approximate portions. For meat, an ounce of cooked meat (28g) has ~7 grams of protein. Most portions at restaurants are 3-5 ounces (cooked; 84-140g).

People worry these approximation methods aren’t accurate enough to see results. Not true! The idea with Lazy Macros is to eat “enough” of the good stuff to cover your nutrient bases and also not leave enough room for too many processed foods. The exact value of fruits, veggies, and protein at which that happens (e.g., 780 grams vs. 850 grams) is FAR less important than it happens (i.e., you ate more nutrient-dense foods). It’s not about having a perfect system; it’s about a system that produces results.

Before you write it off as “not accurate” or “not good enough” – give it an honest shot and then determine the utility of it.