Weight (5:45am) - 189#
5:20 am - wake, large glass of water
5:45 am - SFH Fortified, (19P), 4g fish oil, cup decaf coffee
Notes:
Little brother is in town and we went out for Mexican food last night. That's why the weight is up this morning.
Thursday, April 14, 2011
Tuesday, April 12, 2011
Tuesday, April 12, 2011
5:20 AM - wake
5:40 AM - 1 scoop whey (19P), 2g fish oil
6:00 AM - 1 cup decaf coffee
7:45 AM - 5 HB eggs, 3 cups raw spinach, 1 cup cooked turnip greens, bite of pulled pork
9:15 AM - 1 cup coffee, black
Notes:
Morning Weight, post shake = 187#
Weekend was garbage and yesterday was good for food quality. I'm a little puffy from the weekend shenanigans, so that would explain the overall gain in weight. Should be back down to 180-183 by Friday. Will make notes.
5:40 AM - 1 scoop whey (19P), 2g fish oil
6:00 AM - 1 cup decaf coffee
7:45 AM - 5 HB eggs, 3 cups raw spinach, 1 cup cooked turnip greens, bite of pulled pork
9:15 AM - 1 cup coffee, black
Notes:
Morning Weight, post shake = 187#
Weekend was garbage and yesterday was good for food quality. I'm a little puffy from the weekend shenanigans, so that would explain the overall gain in weight. Should be back down to 180-183 by Friday. Will make notes.
Saturday, April 9, 2011
Saturday, April 9, 2011
7:15 AM - Wake
7:50 AM - 2 scoops SFH Fortified (39P), 4g fish oil, 2g MSM, tall coffee with dash of heavy cream
10:00 AM - 1.5oz. clean beef jerky
Rest of day:
mostly crap
Notes:
This week was a little lax. I will get back after a full clean weeks next week. no "re-feed" day today due to the cheat meals/drinks during the week.
7:50 AM - 2 scoops SFH Fortified (39P), 4g fish oil, 2g MSM, tall coffee with dash of heavy cream
10:00 AM - 1.5oz. clean beef jerky
Rest of day:
mostly crap
Notes:
This week was a little lax. I will get back after a full clean weeks next week. no "re-feed" day today due to the cheat meals/drinks during the week.
Friday, April 8, 2011
Friday, April 8, 2011
8:00 AM - wake, large glass of water
8:15 AM - 20:00 walk
8:45 AM - 4 eggs scrambled in ghee, 2 cups spinach, 1 airborne tablet
9:15 AM - tall coffee, black
10:15 AM - PWO: SFHPWO 1 scoop, 2g MSM
12:30 PM - 6-7oz. grassfed beef cooked in ghee, turnip greens
Afternoon & dinner:
4 beers, 1 jim beam and diet 7 up (big)
Pulled pork in a molasses reduction with steamed zucchini.
10:00 PM - 7:15 AM - Lights out
8:15 AM - 20:00 walk
8:45 AM - 4 eggs scrambled in ghee, 2 cups spinach, 1 airborne tablet
9:15 AM - tall coffee, black
10:15 AM - PWO: SFHPWO 1 scoop, 2g MSM
12:30 PM - 6-7oz. grassfed beef cooked in ghee, turnip greens
Afternoon & dinner:
4 beers, 1 jim beam and diet 7 up (big)
Pulled pork in a molasses reduction with steamed zucchini.
10:00 PM - 7:15 AM - Lights out
Thursday, April 7, 2011
Thursday, April 7, 2011
5:15 AM - wake, large glass of water
5:45 AM - breakfast - 1 tin of sardines in EVOO (275cals, 16F, 25P), 1 cup decaf green tea
8:45 AM - 1 cup detox tea
9:15 AM - ham and egg from a sandwich, 4g fish oil
9:35 AM - iced green tea
12:00 PM - sausage and egg, passion tea
1:30 PM - BBQ, chopped beef, sausage, cole slaw, potato salad
6:45 PM - mexican food - chips and salsa, 3 beers, trout, shrimp, sopapillas in honey
5:45 AM - breakfast - 1 tin of sardines in EVOO (275cals, 16F, 25P), 1 cup decaf green tea
8:45 AM - 1 cup detox tea
9:15 AM - ham and egg from a sandwich, 4g fish oil
9:35 AM - iced green tea
12:00 PM - sausage and egg, passion tea
1:30 PM - BBQ, chopped beef, sausage, cole slaw, potato salad
6:45 PM - mexican food - chips and salsa, 3 beers, trout, shrimp, sopapillas in honey
Wednesday, April 6, 2011
Wednesday, April 6, 2011
8:00 AM - wake, large glass of water
8:30 AM - 3 eggs, and 1/2lb of shrimp
12:00 PM - dark and white meat chicken ~8-9oz. with steamed veggies and juices from chicken in crock.
5:15 PM - PWO, 1 scoop SFHPWO, 5g BCAAs, 1g Glutamine, 2g MSM
6:15PM - 1/2 Chicken breast from whole chicken, steamed veggies, sauce
8:45 PM - 5:15 AM - lights out
8:30 AM - 3 eggs, and 1/2lb of shrimp
12:00 PM - dark and white meat chicken ~8-9oz. with steamed veggies and juices from chicken in crock.
5:15 PM - PWO, 1 scoop SFHPWO, 5g BCAAs, 1g Glutamine, 2g MSM
6:15PM - 1/2 Chicken breast from whole chicken, steamed veggies, sauce
8:45 PM - 5:15 AM - lights out
Tuesday, April 5, 2011
Tuesday, April 5, 2011
5:20 AM - wake, large glass of water
5:45 AM - 4oz. chicken tenders, 3 cups raw spinach, sun dried tomatoes
***traveling today so I will do the best I can.
8:30 AM - 1.5oz. macadamia nuts, grande coffee w/ heavy cream*
11:30 AM - ~8oz. grilled chicken, 2 cups raw spinach, black olives, sunflower seeds (~1/4 cup)
2:00 PM - tall decaf coffee with heavy cream*
4:00 PM - light workout
4:30 PM - 5g BCAAs, 2g Glutamine, 2g MSM, 2g fish oil
7:00 PM - chicken and veggies with sun dried tomatoes, couple glasses of wine.
9:45 PM - 8:00 AM - Lights out
Notes:
*Coffee and heavy cream doesn't seem to agree with me. For a short while after both coffees I had some indigestion. Not good.
5:45 AM - 4oz. chicken tenders, 3 cups raw spinach, sun dried tomatoes
***traveling today so I will do the best I can.
8:30 AM - 1.5oz. macadamia nuts, grande coffee w/ heavy cream*
11:30 AM - ~8oz. grilled chicken, 2 cups raw spinach, black olives, sunflower seeds (~1/4 cup)
2:00 PM - tall decaf coffee with heavy cream*
4:00 PM - light workout
4:30 PM - 5g BCAAs, 2g Glutamine, 2g MSM, 2g fish oil
7:00 PM - chicken and veggies with sun dried tomatoes, couple glasses of wine.
9:45 PM - 8:00 AM - Lights out
Notes:
*Coffee and heavy cream doesn't seem to agree with me. For a short while after both coffees I had some indigestion. Not good.
Monday, April 4, 2011
Monday, April 4, 2011
8:30 AM - wake, large glass of water
9:00 AM - ground venison ~3oz., 2 over easy eggs cooked in coconut oil, 2 small heads of broccoli, steamed.
11:15 AM - small cup decaf coffee
12:00 PM - venison steak (6-7oz.), steamed cauliflower and carrots, couple sun dried tomatoes, 1 pickle
3:00 PM - PreWO - 5g BCAAs, 1g Glutamine - workout
5:00 PM - PWO - venison steak (6-7oz.) steamed veggies, 2g fish oil, 5g BCAAs, 3g glutamine, 2g MSM
8:00 PM - 4oz. chicken tenders, 3 cups raw spinach, sun dried tomatoes, 1 glass of wine
9:30 PM - 5:30 AM - lights out
Notes:
Friday recap: good breakfast and lunch then Rangers game. Lots of beer at game, 2 small packages of pistachios and a small package of sunflower seeds. No dinner...
Saturday recap: Awesome binge day. In order of apperance:
Grande coffee w/ heavy cream, homemade almond joy, 1 small cupcake, Nate's Special at Coppell Deli (2 fried eggs, bacon, sausage patty, cheese, lettuce, tomato, mayo, texas toast), split an order of chili cheese fries, 1 sleeve Do Si Do Girl Scout cookies, 4 Samoa's, 1/2 package of cocoa pumpkin seeds, 1 Kombucha, 1 beer, small glass of champagne, dinner at Kenny's Wood Fire grill: pop over bread, brie fondue, steak crustina, 16 oz. pork chop, mac and cheese, more beer, 2 pieces of bday cake, more beer and then bed.
Sunday recap: Clean eating day. Small meals, overall caloric load was meager.
9:00 AM - ground venison ~3oz., 2 over easy eggs cooked in coconut oil, 2 small heads of broccoli, steamed.
11:15 AM - small cup decaf coffee
12:00 PM - venison steak (6-7oz.), steamed cauliflower and carrots, couple sun dried tomatoes, 1 pickle
3:00 PM - PreWO - 5g BCAAs, 1g Glutamine - workout
5:00 PM - PWO - venison steak (6-7oz.) steamed veggies, 2g fish oil, 5g BCAAs, 3g glutamine, 2g MSM
8:00 PM - 4oz. chicken tenders, 3 cups raw spinach, sun dried tomatoes, 1 glass of wine
9:30 PM - 5:30 AM - lights out
Notes:
Friday recap: good breakfast and lunch then Rangers game. Lots of beer at game, 2 small packages of pistachios and a small package of sunflower seeds. No dinner...
Saturday recap: Awesome binge day. In order of apperance:
Grande coffee w/ heavy cream, homemade almond joy, 1 small cupcake, Nate's Special at Coppell Deli (2 fried eggs, bacon, sausage patty, cheese, lettuce, tomato, mayo, texas toast), split an order of chili cheese fries, 1 sleeve Do Si Do Girl Scout cookies, 4 Samoa's, 1/2 package of cocoa pumpkin seeds, 1 Kombucha, 1 beer, small glass of champagne, dinner at Kenny's Wood Fire grill: pop over bread, brie fondue, steak crustina, 16 oz. pork chop, mac and cheese, more beer, 2 pieces of bday cake, more beer and then bed.
Sunday recap: Clean eating day. Small meals, overall caloric load was meager.
Saturday, April 2, 2011
Challenge Results....
February 28th weight = 189.5
March 31st weight = 179.5
Starting belly measurement = 35"
Ending belly measurement = 32.5" (2.5" decrease)
Starting hip measurement = 40.5"
Ending hip measurement = 38.5" (2" decrease)
Pictures: (Before/After)
Recap on 30 days:
No fruit, caffeine, minimal booze in the form of wine, no additives (that I know of), no dairy, no legumes. Can it be done? I think the results speak for themselves. I tweaked this plan as I went along and I will continue to follow it with some differences. Main idea: Eat protein and veggies Sunday through Friday and have a "refeed" day once a week (Saturdays). This is adapted from the Anabolic Diet, Ketogenic Diet, and Tim Ferris. For the month I stayed clean on the refeed days focusing on quality ingredients with lots of fat and sweet potatoes as the carb source. From now on my "cheats" will be on Saturday with a little leway during the week because we all know that it happens. I will allow anything I want to eat on these cheat days. Main focus during the week will still be protein and veggies. I'm going to try another approach this month in terms of food quantity. The amount will stay the same but I will eat more meals that are smaller. I think to trim the last bit of fat off the waistline really minimizing insulin spikes in any form is the key: smaller meals more frequently instead of the 3 large meals I have daily. I'm still going to keep track over the next 30 days to see any difference, it just may not be as detailed. Looking forward to this next month!
March 31st weight = 179.5
Starting belly measurement = 35"
Ending belly measurement = 32.5" (2.5" decrease)
Starting hip measurement = 40.5"
Ending hip measurement = 38.5" (2" decrease)
Pictures: (Before/After)
Recap on 30 days:
No fruit, caffeine, minimal booze in the form of wine, no additives (that I know of), no dairy, no legumes. Can it be done? I think the results speak for themselves. I tweaked this plan as I went along and I will continue to follow it with some differences. Main idea: Eat protein and veggies Sunday through Friday and have a "refeed" day once a week (Saturdays). This is adapted from the Anabolic Diet, Ketogenic Diet, and Tim Ferris. For the month I stayed clean on the refeed days focusing on quality ingredients with lots of fat and sweet potatoes as the carb source. From now on my "cheats" will be on Saturday with a little leway during the week because we all know that it happens. I will allow anything I want to eat on these cheat days. Main focus during the week will still be protein and veggies. I'm going to try another approach this month in terms of food quantity. The amount will stay the same but I will eat more meals that are smaller. I think to trim the last bit of fat off the waistline really minimizing insulin spikes in any form is the key: smaller meals more frequently instead of the 3 large meals I have daily. I'm still going to keep track over the next 30 days to see any difference, it just may not be as detailed. Looking forward to this next month!
Thursday, March 31, 2011
Day 32: Thursday, March 31, 2011
Last Day of Challenge - Will Post pics and measurements tomorrow.
5:25 AM - wake, glass of water
5:45 AM - 1 tin of sardines in olive oil (16F, 25P)
7:30 AM - 8:40 AM - laid in bed
8:55 AM - 2 chicken tenders, spoonful of coconut oil
12:00 PM - Chicken and steamed veggies in mustard sauce
2:00 PM - Kombucha
4:45 PM - 1 med. chicken thigh, 2g fish oil
Notes:
Slept like garbage last night. Something in the Chinese food I had for dinner bloated me up and caused me to get congested. I was overly full so that didn't help either. Mid section this morning is noticeably bigger due to this as well. Frustrating.
5:25 AM - wake, glass of water
5:45 AM - 1 tin of sardines in olive oil (16F, 25P)
7:30 AM - 8:40 AM - laid in bed
8:55 AM - 2 chicken tenders, spoonful of coconut oil
12:00 PM - Chicken and steamed veggies in mustard sauce
2:00 PM - Kombucha
4:45 PM - 1 med. chicken thigh, 2g fish oil
Notes:
Slept like garbage last night. Something in the Chinese food I had for dinner bloated me up and caused me to get congested. I was overly full so that didn't help either. Mid section this morning is noticeably bigger due to this as well. Frustrating.
Wednesday, March 30, 2011
Day 31: Wednesday, March 30, 2011
8:00 AM - wake, large glass of water
8:10 - 8:25 AM - walk
8:30 AM - pork roast (2-3oz.) 2 eggs, medium head broccoli steamed
10:30 AM - PreWO: Guayaki shot, 5g BCAAs, 1g glutamine
11:00 AM - CF Sectionals WOD #2
11:30 AM - PWO: 1 scoop SFHPWO, 5g BCAAs, 3g glutamine, 2g MSM, 1g fish oil
12:30 PM - shrimp and chicken sauteed with olives, onions and tomato sauce
5:00 PM - Shrimp and chicken suateed w/ olives, onions, and tomato sauce (snack)
7:00 PM - Chinese food and sake (big mistake)
9:00 PM - 5:25 AM - lights out
8:10 - 8:25 AM - walk
8:30 AM - pork roast (2-3oz.) 2 eggs, medium head broccoli steamed
10:30 AM - PreWO: Guayaki shot, 5g BCAAs, 1g glutamine
11:00 AM - CF Sectionals WOD #2
11:30 AM - PWO: 1 scoop SFHPWO, 5g BCAAs, 3g glutamine, 2g MSM, 1g fish oil
12:30 PM - shrimp and chicken sauteed with olives, onions and tomato sauce
5:00 PM - Shrimp and chicken suateed w/ olives, onions, and tomato sauce (snack)
7:00 PM - Chinese food and sake (big mistake)
9:00 PM - 5:25 AM - lights out
Tuesday, March 29, 2011
Day 30: Tuesday, March 29, 2011
5:20 AM - wake, large glass of water
5:45 AM - 2 scoops SFH fortified, 5g BCAAs, 2g Glutamine, 2g MSM, 2g fish oil (Had a big dinner late last night and wasn't up to eating solid food so early today)
8:45 AM - pork roast ~4oz. w/ steamed broccoli and cauliflower
12:30 PM - chicken and turkey (~3/4lb.) ground sauteed in coconut oil with veggies
6:45 PM - 3 chicken legs, 1 package steamed cauliflower and broccoli
8:30 PM - NuSoma
9:00 PM - 8:00 AM - Lights out
5:45 AM - 2 scoops SFH fortified, 5g BCAAs, 2g Glutamine, 2g MSM, 2g fish oil (Had a big dinner late last night and wasn't up to eating solid food so early today)
8:45 AM - pork roast ~4oz. w/ steamed broccoli and cauliflower
12:30 PM - chicken and turkey (~3/4lb.) ground sauteed in coconut oil with veggies
6:45 PM - 3 chicken legs, 1 package steamed cauliflower and broccoli
8:30 PM - NuSoma
9:00 PM - 8:00 AM - Lights out
Monday, March 28, 2011
Day 29: Monday, March 28, 2011
7:30 AM - wake, large glass ice water
7:40 AM - 8:00 AM - 20:00 fast walk
8:00 AM - breakfast pork roast (~.5-.75lbs) 3 cups spring mix, 4g Vit. C
9:00 AM - 1.5g fish oil
12:00 PM - lunch - ~1lb. ground venison, steamed broccoli and caulifower
3:00 PM - workout - PreWO: 5g BCAAs, 1g glutamine
4:30 PM - Post workout - 1 tin sardines, 5g BCAAs, 3g glutamine, 2g MSM, 2g fish oil
5:30 PM - 1 scoop SFH fortified (19P)
7:45 PM - dinner - Sushi and lots of it, no rice, hot & sour soup, small sake
8:30 PM - NuSoma + ZMA
9:00 PM - 5:15 AM - Lights out
7:40 AM - 8:00 AM - 20:00 fast walk
8:00 AM - breakfast pork roast (~.5-.75lbs) 3 cups spring mix, 4g Vit. C
9:00 AM - 1.5g fish oil
12:00 PM - lunch - ~1lb. ground venison, steamed broccoli and caulifower
3:00 PM - workout - PreWO: 5g BCAAs, 1g glutamine
4:30 PM - Post workout - 1 tin sardines, 5g BCAAs, 3g glutamine, 2g MSM, 2g fish oil
5:30 PM - 1 scoop SFH fortified (19P)
7:45 PM - dinner - Sushi and lots of it, no rice, hot & sour soup, small sake
8:30 PM - NuSoma + ZMA
9:00 PM - 5:15 AM - Lights out
Sunday, March 27, 2011
Day 28: Sunday, March 27, 2011
9:00 AM - wake
9:15 AM - breakfast - 4 large meatballs, and cabbage, 3g Vit. C
11:25 AM - handful of almonds
1:00 PM - 4g fish oil, 5g BCAAs, 1g glutamine
1:30 PM - lunch - Steak, sauteed squash, few small handfuls of nuts, side salad
4:00 PM - 1/2 Kombucha
4:30 PM - Workout - PWO, 1 scoop SFH, 1 cup sp 5g BCAAs
7:00 PM - Dinner - pork roast and cauliflower
8:00 PM - NuSoma/shower
9:00 PM - 7:30 AM - lights out
9:15 AM - breakfast - 4 large meatballs, and cabbage, 3g Vit. C
11:25 AM - handful of almonds
1:00 PM - 4g fish oil, 5g BCAAs, 1g glutamine
1:30 PM - lunch - Steak, sauteed squash, few small handfuls of nuts, side salad
4:00 PM - 1/2 Kombucha
4:30 PM - Workout - PWO, 1 scoop SFH, 1 cup sp 5g BCAAs
7:00 PM - Dinner - pork roast and cauliflower
8:00 PM - NuSoma/shower
9:00 PM - 7:30 AM - lights out
Day 27: Saturday, March 26, 2011
Re-feed Day
Lots of meat, sweet potatoes, some wine
Workout around 11AM - CF Sectionals WOD #1, attempt 3
-PreWO - Guayaki Yerba Mate energy shot
-PWO: 1 scoop SFHPWO, 5g BCAAs, 3g Glutamine, Just under 1 cup sweet potato puree
11:30PM - 9:00 AM - Lights out
Lots of meat, sweet potatoes, some wine
Workout around 11AM - CF Sectionals WOD #1, attempt 3
-PreWO - Guayaki Yerba Mate energy shot
-PWO: 1 scoop SFHPWO, 5g BCAAs, 3g Glutamine, Just under 1 cup sweet potato puree
11:30PM - 9:00 AM - Lights out
Friday, March 25, 2011
Day 26: Friday, March 25, 2011
7:00 AM - wake, large glass of water
7:10 AM - 7:50 AM - 40:00 walk
8:00 AM - breakfast - shrimp and 3 egg scramble in coconut oil, spring mix salad with vinegar
12:30 PM - lunch - ~1/2-3/4 lb pork (meatballs) with sauteed cabbage and mushrooms
4:30 PM - 1 oz. almonds, 4g fish oil, 5g BCAA's 1g glutamine, 2g MSM, 1tsp spirulina
7:30 PM - dinner - J Macklin's - chicken breast, broccoli, 2 glasses wine
9:00 PM - 7:00 AM - Lights out
7:10 AM - 7:50 AM - 40:00 walk
8:00 AM - breakfast - shrimp and 3 egg scramble in coconut oil, spring mix salad with vinegar
12:30 PM - lunch - ~1/2-3/4 lb pork (meatballs) with sauteed cabbage and mushrooms
4:30 PM - 1 oz. almonds, 4g fish oil, 5g BCAA's 1g glutamine, 2g MSM, 1tsp spirulina
7:30 PM - dinner - J Macklin's - chicken breast, broccoli, 2 glasses wine
9:00 PM - 7:00 AM - Lights out
Thursday, March 24, 2011
Day 25: Thursday, March 24, 2011
5:15 AM - wake, big glass of water
5:35 AM - breakfast - turkey and boiled cabbage, 3g Vit. C, 1 cup herbal tea
7:45 AM - herbal tea
9:30 AM - workout
10:30 AM - PWO: 1 can tuna w/ mustard (26P), 5g BCAA, 3g Glutamine, 2g MSM, 2g Fish oil, 1 tsp. spirulina
11:45 AM - lunch - 1/2lb ground chicken, onions, celery, in coconut oil, roasted brussels sprouts with coconut oil
4:00 PM - 1 oz. almonds
6:00 PM - dinner - 2 drumsticks, roasted brussels in coconut oil, 2g fish oil
8:00 PM - Contrast shower
8:15 PM - NuSoma
9:00 PM - 7:00 AM - lights out
5:35 AM - breakfast - turkey and boiled cabbage, 3g Vit. C, 1 cup herbal tea
7:45 AM - herbal tea
9:30 AM - workout
10:30 AM - PWO: 1 can tuna w/ mustard (26P), 5g BCAA, 3g Glutamine, 2g MSM, 2g Fish oil, 1 tsp. spirulina
11:45 AM - lunch - 1/2lb ground chicken, onions, celery, in coconut oil, roasted brussels sprouts with coconut oil
4:00 PM - 1 oz. almonds
6:00 PM - dinner - 2 drumsticks, roasted brussels in coconut oil, 2g fish oil
8:00 PM - Contrast shower
8:15 PM - NuSoma
9:00 PM - 7:00 AM - lights out
Wednesday, March 23, 2011
Day 24: Wednesday, March 23, 2011
8:00 AM - wake
8:30 AM - breakfast - 8 med shrimp, 3 eggs, coconut oil, ~4 cups spring mix, 3g Vit. C
10:30 AM - 1 cup Yerba Mate
11:00 AM - WOD, CF Sectionals attempt 2
11:20 AM - PWO, 1 scoop SFH Post Workout, 5g BCAAs, 2g glutamine, 2g MSM, 2g Fish oil
12:30 PM - lunch - free range chicken breast with braised onions and cucumbers in coconut oil
4:30 PM - 1 tin of sardines (23P), 2g fish oil, 1 tsp. spirulina
7:30 PM - dinner - bunch of shrimp with tomato sauce, onions, and black olives, 1 pickle, 1/2 cucumber, 1/2 chicken leg
8:15 PM - herbal tea + NuSoma
8:30 PM - cold shower
9:15 PM - 5:15 AM - Lights out
Notes:
Slept pretty good last night. Had to get up around 11pm but that has been pretty regular lately.
Total Supplementation:
1 scoop SFHPWO, 5g BCAAs, 2g glutamine, 2g MSM, 4g Fish oil, 1 tsp. spirulina, Yerba Mate, 2g Vit. C, NuSoma
8:30 AM - breakfast - 8 med shrimp, 3 eggs, coconut oil, ~4 cups spring mix, 3g Vit. C
10:30 AM - 1 cup Yerba Mate
11:00 AM - WOD, CF Sectionals attempt 2
11:20 AM - PWO, 1 scoop SFH Post Workout, 5g BCAAs, 2g glutamine, 2g MSM, 2g Fish oil
12:30 PM - lunch - free range chicken breast with braised onions and cucumbers in coconut oil
4:30 PM - 1 tin of sardines (23P), 2g fish oil, 1 tsp. spirulina
7:30 PM - dinner - bunch of shrimp with tomato sauce, onions, and black olives, 1 pickle, 1/2 cucumber, 1/2 chicken leg
8:15 PM - herbal tea + NuSoma
8:30 PM - cold shower
9:15 PM - 5:15 AM - Lights out
Notes:
Slept pretty good last night. Had to get up around 11pm but that has been pretty regular lately.
Total Supplementation:
1 scoop SFHPWO, 5g BCAAs, 2g glutamine, 2g MSM, 4g Fish oil, 1 tsp. spirulina, Yerba Mate, 2g Vit. C, NuSoma
Tuesday, March 22, 2011
Day 23: Tuesday, March 22, 2011
5:10 AM - wake, big glass of water
5:25 AM - 10:00 easy row - 2193m
5:40 AM - breakfast - venison and 2 eggs with onion and broccoli, cooked in coconut oil
7:30 AM - 8:15 AM - nap
9:45 AM - package of Blue Diamond almonds (250cals, 22F, 9P)
12:00 PM - lunch - 1/2lb ground grass-fed beef, onion, garlic, roasted asparagus and mushrooms
5:30 PM - few small bites of egg salad (homemade), 2g MSM
6:00 PM - dinner - My Fit Foods, country dinner - chicken breast with almond and flax meal, spinach and kale, cauliflower mashed potatoes (450Cals, 18F, 49P, 18C), 4g fish oil
8:00 PM - Cold Shower
8:45 PM - 8:00 AM - lights out*Probably 10 total hrs of sleep
Notes:
I slept like complete garbage last night. Going to try to get a 1.5-2 hour nap after morning class. Was supposed to redo the CF Sectionals workout today but will push it to tomorrow in hopes of better sleep tonight. Will try 100% cold shower tonight before bed to see if that makes any difference.
5:25 AM - 10:00 easy row - 2193m
5:40 AM - breakfast - venison and 2 eggs with onion and broccoli, cooked in coconut oil
7:30 AM - 8:15 AM - nap
9:45 AM - package of Blue Diamond almonds (250cals, 22F, 9P)
12:00 PM - lunch - 1/2lb ground grass-fed beef, onion, garlic, roasted asparagus and mushrooms
5:30 PM - few small bites of egg salad (homemade), 2g MSM
6:00 PM - dinner - My Fit Foods, country dinner - chicken breast with almond and flax meal, spinach and kale, cauliflower mashed potatoes (450Cals, 18F, 49P, 18C), 4g fish oil
8:00 PM - Cold Shower
8:45 PM - 8:00 AM - lights out*Probably 10 total hrs of sleep
Notes:
I slept like complete garbage last night. Going to try to get a 1.5-2 hour nap after morning class. Was supposed to redo the CF Sectionals workout today but will push it to tomorrow in hopes of better sleep tonight. Will try 100% cold shower tonight before bed to see if that makes any difference.
Monday, March 21, 2011
Day 22: Monday, March 21, 2011
7:00 AM - wake, large glass of water
7:45 AM - breakfast - spring mix with olive oil and red wine vinegar, 1 HB egg, 1 tin sardines, 2g fish oil, 3g Vit. C, adrenal complex
12:00 PM - lunch - ~3/4lb venison w/ boiled cabbage, small handful of carrots, ~1/4 cup coconut milk
12:50 PM - 1 cup detox tea
5:15 PM - 1/2lb venison, boiled cabbage
7:30 PM - 1 can of tuna, horseradish mustard, 1 pickle, 4 olives, handful of spring mix
8:00 PM - Contrast shower*
8:30 PM - in bed reading, ZMA
9:00 PM - 5:10 AM - lights out
Notes:
*I'm going to attempt to do some form of cold/contrast shower every night. Back when I was doing those pretty consistently my recovery and sleep were great.
7:45 AM - breakfast - spring mix with olive oil and red wine vinegar, 1 HB egg, 1 tin sardines, 2g fish oil, 3g Vit. C, adrenal complex
12:00 PM - lunch - ~3/4lb venison w/ boiled cabbage, small handful of carrots, ~1/4 cup coconut milk
12:50 PM - 1 cup detox tea
5:15 PM - 1/2lb venison, boiled cabbage
7:30 PM - 1 can of tuna, horseradish mustard, 1 pickle, 4 olives, handful of spring mix
8:00 PM - Contrast shower*
8:30 PM - in bed reading, ZMA
9:00 PM - 5:10 AM - lights out
Notes:
*I'm going to attempt to do some form of cold/contrast shower every night. Back when I was doing those pretty consistently my recovery and sleep were great.
Sunday, March 20, 2011
Day 21: Sunday, March 20, 2011
8:30 AM - wake, 30:00 walk
9:15 AM - breakfast - salmon and broccoli cooked in coconut oil, small grass-fed beef cube steak
10:00 AM - 1/2 ginger kombucha
11:30 PM - workout - PreWO: 5g BCAAs, 1g glutamine
12:30 PM - PWO: 5g BCAAs, 3g gluamine, 500mg acetyl carnitine, 3g MSM
2:00 PM - lunch - 1/2lb. shrimp, roasted asparagus, adrenal complex
4:15 PM - 1 HB egg
6:00 PM - dinner - 1/2lb grass-fed ground beef, coconut milk, curry, onions, bell pepper, garlic, small handful of carrots
9:00 PM - 7:00 AM - Lights out
9:15 AM - breakfast - salmon and broccoli cooked in coconut oil, small grass-fed beef cube steak
10:00 AM - 1/2 ginger kombucha
11:30 PM - workout - PreWO: 5g BCAAs, 1g glutamine
12:30 PM - PWO: 5g BCAAs, 3g gluamine, 500mg acetyl carnitine, 3g MSM
2:00 PM - lunch - 1/2lb. shrimp, roasted asparagus, adrenal complex
4:15 PM - 1 HB egg
6:00 PM - dinner - 1/2lb grass-fed ground beef, coconut milk, curry, onions, bell pepper, garlic, small handful of carrots
9:00 PM - 7:00 AM - Lights out
Saturday, March 19, 2011
Day 20: Saturday, March 19, 2011
Re-feed Day
7:15 AM - wake
8:00 AM - breakfast - 2 free range chicken legs, 2 cups of raw spinach, 5g BCAAs, 1g glutamine, 3g Vit. C, adrenal complex, 2g MSM, 4g fish oil
10:00 AM - Blue Diamond raw almonds, small package
12:00 PM - lunch - sweet potato cake from last week w/ black strap molasses, grassfed beef and sweet potato hash with 2 fried eggs, adrenal complex
3:00 PM - greens kombucha
6:00 PM - Dinner party - lots of meat and nuts and some wine
11:00 PM - Sleep
7:15 AM - wake
8:00 AM - breakfast - 2 free range chicken legs, 2 cups of raw spinach, 5g BCAAs, 1g glutamine, 3g Vit. C, adrenal complex, 2g MSM, 4g fish oil
10:00 AM - Blue Diamond raw almonds, small package
12:00 PM - lunch - sweet potato cake from last week w/ black strap molasses, grassfed beef and sweet potato hash with 2 fried eggs, adrenal complex
3:00 PM - greens kombucha
6:00 PM - Dinner party - lots of meat and nuts and some wine
11:00 PM - Sleep
Friday, March 18, 2011
Day 19: Friday, March 18, 2011
8:00 AM - wake, 10:00 run
8:30 AM - breakfast - 3 med. chicken legs, 3 cups chopped broccoli, 3g Vit. C, adrenal complex
11:45 AM - 5g BCAAs, 1g Glutamine, 2g MSM
12:45 PM - Lunch - ~1lb. brisket, 2 shrimp poppers, green salad, ACV sauce
7:45 PM - Dinner - 1/2lb brisket, 1/4 chicken both white and dark meat, roasted asparagus
9:30 PM - 7:15 AM - Lights out
8:30 AM - breakfast - 3 med. chicken legs, 3 cups chopped broccoli, 3g Vit. C, adrenal complex
11:45 AM - 5g BCAAs, 1g Glutamine, 2g MSM
12:45 PM - Lunch - ~1lb. brisket, 2 shrimp poppers, green salad, ACV sauce
7:45 PM - Dinner - 1/2lb brisket, 1/4 chicken both white and dark meat, roasted asparagus
9:30 PM - 7:15 AM - Lights out
Thursday, March 17, 2011
Day 18: Thursday, March 17, 2011
5:20 AM - wake, big glass of water
5:50 AM - breakfast - egg casserole with shrimp and spinach a little salsa, 3g Vit. C, adrenal complex, 2g fish oil
9:45 AM - a coupe bites of breakfast leftovers
12:00 PM - lunch - 3 medium chicken legs (free range), 2 cups brussel sprouts, 1 tbsp of almond butter, adrenal complex, detox tea.
3:00 PM - PreWO: 5g BCAAs, 1g Glutamine
4:30 PM - PWO - 5g BCAAs 2g glutamine, 2g MSM, 500mg Acetyl Carnitine, 1 tsp. spirulina, 1 med size chicken leg, 1 cup brussel sprouts
8:00 PM - Carne Asada with veggies, 1/2 bottle wine (2 glasses)
5:50 AM - breakfast - egg casserole with shrimp and spinach a little salsa, 3g Vit. C, adrenal complex, 2g fish oil
9:45 AM - a coupe bites of breakfast leftovers
12:00 PM - lunch - 3 medium chicken legs (free range), 2 cups brussel sprouts, 1 tbsp of almond butter, adrenal complex, detox tea.
3:00 PM - PreWO: 5g BCAAs, 1g Glutamine
4:30 PM - PWO - 5g BCAAs 2g glutamine, 2g MSM, 500mg Acetyl Carnitine, 1 tsp. spirulina, 1 med size chicken leg, 1 cup brussel sprouts
8:00 PM - Carne Asada with veggies, 1/2 bottle wine (2 glasses)
Wednesday, March 16, 2011
Day 17: Wednesday, March 16, 2011
8:00 AM - wake
8:30 AM - breakfast ~6-7oz. venison, sauteed spinach (used the fat from the venison), 3g Vit. C, adrenal complex, 1 cup detox tea
9:30 AM - 2g MSM, 1g Glutamine
12:00 PM - lunch - Grass Fed steak ~4oz., 1 free range chicken leg, steamed veggies, adrenal complex, detox tea
6:30 PM - dinner - 1 can sardines (23P), venison~3oz. with steamed veggies, ~2 tsp. coconut oil
8:30 PM - 1 tbsp blackstrap molasses with a dash of cinammon + ice pack on traps for 20:00
9:00 - 5:20 AM - lights out*
Notes:
*Slept like shit. Had to get up 3 times. I guess I drink too much water in the evening. I tried the molasses thing as a way to maybe keep sleep constant through blood sugar levels, but it might have kept me awake.
8:30 AM - breakfast ~6-7oz. venison, sauteed spinach (used the fat from the venison), 3g Vit. C, adrenal complex, 1 cup detox tea
9:30 AM - 2g MSM, 1g Glutamine
12:00 PM - lunch - Grass Fed steak ~4oz., 1 free range chicken leg, steamed veggies, adrenal complex, detox tea
6:30 PM - dinner - 1 can sardines (23P), venison~3oz. with steamed veggies, ~2 tsp. coconut oil
8:30 PM - 1 tbsp blackstrap molasses with a dash of cinammon + ice pack on traps for 20:00
9:00 - 5:20 AM - lights out*
Notes:
*Slept like shit. Had to get up 3 times. I guess I drink too much water in the evening. I tried the molasses thing as a way to maybe keep sleep constant through blood sugar levels, but it might have kept me awake.
Tuesday, March 15, 2011
Day 16: Tuesday, March 15, 2011
5:15 AM - wake, large glass of water
5:40 AM - breakfast ~6 oz. venison, 3-4 cups raw spinach, 3g Vit. C, adrenal complex, 2g MSM
9:00 AM - 2g fish oil, 1 cup detox tea
12:00 PM - lunch - broiled red fish with horseradish mustard, steamed cauliflower. had some olives and tomato sauce leftover from Bev's lunch as well, and a few carrots.
1:00 PM - detox tea
5:00 PM - dinner - broiled red fish with horseradish mustard, steamed cauliflower, 1g glutamine, adrenal complex
7:45 PM - 2 tbsp. almond butter
8:15 PM - 1 cup detox tea*, 12mg melatonin**
8:45 PM - 8:00 AM - Lights out
Notes:
*Gotta stop drinking this detox tea before I go to bed. I had to get up 3x throughout the night which was tough given the melatonin I took. I tried a higher dose (per Robb Wolf) as the normal 1 tablet dose of 3g doesn't seem to do anything. I was in and out of sleep all night so I think it doesn't help all that much for myself.
5:40 AM - breakfast ~6 oz. venison, 3-4 cups raw spinach, 3g Vit. C, adrenal complex, 2g MSM
9:00 AM - 2g fish oil, 1 cup detox tea
12:00 PM - lunch - broiled red fish with horseradish mustard, steamed cauliflower. had some olives and tomato sauce leftover from Bev's lunch as well, and a few carrots.
1:00 PM - detox tea
5:00 PM - dinner - broiled red fish with horseradish mustard, steamed cauliflower, 1g glutamine, adrenal complex
7:45 PM - 2 tbsp. almond butter
8:15 PM - 1 cup detox tea*, 12mg melatonin**
8:45 PM - 8:00 AM - Lights out
Notes:
*Gotta stop drinking this detox tea before I go to bed. I had to get up 3x throughout the night which was tough given the melatonin I took. I tried a higher dose (per Robb Wolf) as the normal 1 tablet dose of 3g doesn't seem to do anything. I was in and out of sleep all night so I think it doesn't help all that much for myself.
Monday, March 14, 2011
Day 15: Monday, March 14, 2011
7:30 AM, wake, 2 cups water
8:00 AM - breakfast - ground venison ~6oz., 4 cups raw spinach, 1/3 cup coconut milk, 2g fish oil, adrenal complex, 3g Vit. C
12:30 PM - lunch - 6-7oz. chicken breast w/ sun dried tomatoes, broiled asparagus and onions in duck fat, 1/4 cup coconut milk, adrenal complex
3:30 PM - workout: PreWO, 3g glutamine, 5g BCAA's
5:20 PM - dinner - PWO: 3g glutamine, 5g BCAAs, 2g MSM, 500mg Acetyl Carnitine, 8oz. chicken breast w/ sun dried tomatoes, ~ 3 cups steamed broccoli, cauliflower, carrots
7:45 PM - 1 can tuna(32P), 6 olives, 1 pickle, handful chopped spinach, horseradish mustard, tbsp almond butter, adrenal complex
8:30 PM - 2 serv. ZMA
9:00 - 5:15 AM - lights out
8:00 AM - breakfast - ground venison ~6oz., 4 cups raw spinach, 1/3 cup coconut milk, 2g fish oil, adrenal complex, 3g Vit. C
12:30 PM - lunch - 6-7oz. chicken breast w/ sun dried tomatoes, broiled asparagus and onions in duck fat, 1/4 cup coconut milk, adrenal complex
3:30 PM - workout: PreWO, 3g glutamine, 5g BCAA's
5:20 PM - dinner - PWO: 3g glutamine, 5g BCAAs, 2g MSM, 500mg Acetyl Carnitine, 8oz. chicken breast w/ sun dried tomatoes, ~ 3 cups steamed broccoli, cauliflower, carrots
7:45 PM - 1 can tuna(32P), 6 olives, 1 pickle, handful chopped spinach, horseradish mustard, tbsp almond butter, adrenal complex
8:30 PM - 2 serv. ZMA
9:00 - 5:15 AM - lights out
Sunday, March 13, 2011
Day 14: Sunday, March 13, 2011
8:30 AM - wake, 2 smal chicken thighs, 3 cups raw spinach, 1 tbsp almond butter, 4g fish oil, 3g Vit. C, 10,000 I.U. Vit. D, adrenal complex
11:30 AM - light workout: 500m row TT
2:30 PM - lunch - ground beef and chicken with veggies, beef jerky, pecans, pickle
7:00 PM - dinner - ground beef/chicken & veggies, adrenal complex
9:00 PM - 7:30 AM - Lights out
11:30 AM - light workout: 500m row TT
2:30 PM - lunch - ground beef and chicken with veggies, beef jerky, pecans, pickle
7:00 PM - dinner - ground beef/chicken & veggies, adrenal complex
9:00 PM - 7:30 AM - Lights out
Saturday, March 12, 2011
Day 13: Saturday, March 12, 2011
RE-FEED DAY
7:00 AM - wake
7:15 AM - breakfast - 5 eggs cooked in duck fat, 1 cup sweet potato puree w/ coconut oil, 2g fish oil, adrenal complex, 3g Vit. C
8:00 AM - tall decaf coffee*
10:15 AM - Light workout (10x100m sprints)
11:00 AM - PWO - 5g glutamine, 1 tsp. spirulina
11:30 AM - few handfuls of pumpkin seeds, couple pieces of jerky, kombucha
12:30 PM - lunch - chicken fried pork cutlet ~8oz. (cooked in coconut oil, egg batter w/ coconut flour), sweet potato fries baked in duck fat, handful of pecans, coconut milk gravy
2:30-7:30PM - sweet potato bread (sweet potatoes, almond butter, almond flour), lots of it, beef jerky, pecans, chicken thigh, 1/2 sweet potato
9:00 PM - 8:30 AM - lights out
Notes:
I was really full when I went to bed from all that I ate today. Good caloric spike for the day.
7:00 AM - wake
7:15 AM - breakfast - 5 eggs cooked in duck fat, 1 cup sweet potato puree w/ coconut oil, 2g fish oil, adrenal complex, 3g Vit. C
8:00 AM - tall decaf coffee*
10:15 AM - Light workout (10x100m sprints)
11:00 AM - PWO - 5g glutamine, 1 tsp. spirulina
11:30 AM - few handfuls of pumpkin seeds, couple pieces of jerky, kombucha
12:30 PM - lunch - chicken fried pork cutlet ~8oz. (cooked in coconut oil, egg batter w/ coconut flour), sweet potato fries baked in duck fat, handful of pecans, coconut milk gravy
2:30-7:30PM - sweet potato bread (sweet potatoes, almond butter, almond flour), lots of it, beef jerky, pecans, chicken thigh, 1/2 sweet potato
9:00 PM - 8:30 AM - lights out
Notes:
I was really full when I went to bed from all that I ate today. Good caloric spike for the day.
Friday, March 11, 2011
Day 12: Friday, March 11, 2011
7:30 AM - out of bed (Laid there for about 3o min. before I got up), 2 cups water
7:35 AM - 20:00 walk
8:20 AM - breakfast - 3-4 eggs, ~2oz. ground pork, bell pepper, 1 whole quail, 3g vit. C, adrenal complex, 2g fish oil
11:30 AM - bite of chicken thigh and a bite of jerky
12:30 PM - Lunch - 3 wings, small salad no dressing, chicken breast, asparagus
2:30 PM - ~2-3oz. beef jerky (homemade)
4:00 PM - 5g glutamine, 500mg aceytl L-carnitine, 2oz. chicken leg meat
7:00 PM - dinner - 2 chicken thighs with coconut flour on top, steamed broccoli and carrots, 2g fish oil, adrenal complex, couple bites of jerky
8:30 PM - lights out
8:30PM - 7:00 AM - lights out
7:35 AM - 20:00 walk
8:20 AM - breakfast - 3-4 eggs, ~2oz. ground pork, bell pepper, 1 whole quail, 3g vit. C, adrenal complex, 2g fish oil
11:30 AM - bite of chicken thigh and a bite of jerky
12:30 PM - Lunch - 3 wings, small salad no dressing, chicken breast, asparagus
2:30 PM - ~2-3oz. beef jerky (homemade)
4:00 PM - 5g glutamine, 500mg aceytl L-carnitine, 2oz. chicken leg meat
7:00 PM - dinner - 2 chicken thighs with coconut flour on top, steamed broccoli and carrots, 2g fish oil, adrenal complex, couple bites of jerky
8:30 PM - lights out
8:30PM - 7:00 AM - lights out
Thursday, March 10, 2011
Day 11: Thursday, March 10, 2011
5:15 AM - wake, 2 cups water
5:45 AM - breakfast - 2 egg/sausage muffins w/ zucchini, bell pepper, onions, 3g Vit. C, adrenal complex
6:00 AM - 1 cup detox tea
8:45 AM - snack - 1 tin of sardines in water (5F, 23P), small handful of carrots, 1/4 avocado
12:00 PM - lunch - 1lb. shrimp in marinara, onions, garlic, 1 whole quail small handful carrots, 1.5 tbsp. coconut butter
3:30 PM - workout - 5g glutamine
4:30 PM - PWO - 5g glutamine, 1 tsp spirulina
5:20 PM - dinner - 3 free range chicken legs, steamed broccoli and carrots, 2-3g fish oil
8:30 PM - Lights out
8:30 PM - 7:30 AM - lights out
Notes:
Didn't sleep too well last night. Totaled probably 7 hrs of sleep or so. I think I sleep best if I don't eat by the time I get home. I will get in all my calories today by 5:30PM. I was only at about 1500 cals by 5:30 yesterday so thats why I had a fairly big dinner when I got home. Side note: the bigger the dinner the worse off. Maybe the key is to limit intake to about 30g protein and limit fats and carbs.
5:45 AM - breakfast - 2 egg/sausage muffins w/ zucchini, bell pepper, onions, 3g Vit. C, adrenal complex
6:00 AM - 1 cup detox tea
8:45 AM - snack - 1 tin of sardines in water (5F, 23P), small handful of carrots, 1/4 avocado
12:00 PM - lunch - 1lb. shrimp in marinara, onions, garlic, 1 whole quail small handful carrots, 1.5 tbsp. coconut butter
3:30 PM - workout - 5g glutamine
4:30 PM - PWO - 5g glutamine, 1 tsp spirulina
5:20 PM - dinner - 3 free range chicken legs, steamed broccoli and carrots, 2-3g fish oil
8:30 PM - Lights out
8:30 PM - 7:30 AM - lights out
Notes:
Didn't sleep too well last night. Totaled probably 7 hrs of sleep or so. I think I sleep best if I don't eat by the time I get home. I will get in all my calories today by 5:30PM. I was only at about 1500 cals by 5:30 yesterday so thats why I had a fairly big dinner when I got home. Side note: the bigger the dinner the worse off. Maybe the key is to limit intake to about 30g protein and limit fats and carbs.
Wednesday, March 9, 2011
Day 10: Wednesday, March 9, 2011
7:20 AM - wake, 2 cups ice water
7:30 AM - Walk, 20:00 (10:00 out and back)
8:00 AM - breakfast - egg casserole (4-5 eggs), 3 cups raw spinach, salsa, 1/4 avocado, 3g Vit. C, 10,000 I.U. Vit. D, adrenal complex
9:00 AM - Herbal tea
10:45 AM - Blue Diamond raw almonds (250 cals, 22F, 9P)
11:30 AM - lunch -~6oz. grass fed beef roast, 4 cups cooked broccoli
12:15 PM - 1 cup detox tea
4:00 PM - quick workout (4x: 25 pushups/6 pullups)
4:20 PM - 5g glutamine, 1 tsp. spirulina, 1 can tuna (32P), .5 cup salsa, 3 cups raw spinach
7:30 PM - dinner - 8oz or so of a GF London broil, coconut cream sauce(coconut milk, onions, garlic, coconut flour, s&p), small handful of carrots, 2 pickles, 4 olives, adrenal complex
8:30 PM - in bed, reading
9:00 PM - lights out
9:00 PM - 5:15 AM - lights out
Notes:
Sleep was a little off, especially towards the morning. I woke up thinking Bev was late and it was only 4:30 but I jumped and that woke me up. Slept light the rest of the morning.
7:30 AM - Walk, 20:00 (10:00 out and back)
8:00 AM - breakfast - egg casserole (4-5 eggs), 3 cups raw spinach, salsa, 1/4 avocado, 3g Vit. C, 10,000 I.U. Vit. D, adrenal complex
9:00 AM - Herbal tea
10:45 AM - Blue Diamond raw almonds (250 cals, 22F, 9P)
11:30 AM - lunch -~6oz. grass fed beef roast, 4 cups cooked broccoli
12:15 PM - 1 cup detox tea
4:00 PM - quick workout (4x: 25 pushups/6 pullups)
4:20 PM - 5g glutamine, 1 tsp. spirulina, 1 can tuna (32P), .5 cup salsa, 3 cups raw spinach
7:30 PM - dinner - 8oz or so of a GF London broil, coconut cream sauce(coconut milk, onions, garlic, coconut flour, s&p), small handful of carrots, 2 pickles, 4 olives, adrenal complex
8:30 PM - in bed, reading
9:00 PM - lights out
9:00 PM - 5:15 AM - lights out
Notes:
Sleep was a little off, especially towards the morning. I woke up thinking Bev was late and it was only 4:30 but I jumped and that woke me up. Slept light the rest of the morning.
Tuesday, March 8, 2011
Day 9: Tuesday, March 8, 2011
5:15 AM - wake, 2 cups ice water
5:45 AM - breakfast - 4oz chicken, 1 HB egg, 2 cups raw spinach, 3g Vit. C, 10,000 I.U. Vit.D, adrenal complex
7:15 AM - 7:45 AM - walk, ~1.5 miles
8:40 AM - 1 can sardines in water (140kcals, 5F, 23P)
10:00 AM - workout - PreWO: 5g glutamine, PeriWO: 5g glutamine
11:15 AM - PWO, 5g Glutamine, 1 tsp. spirulina
12:15 PM - lunch - Paleo pizza - 2 portabella mushrooms with marinara, pork sausage, onions, bell pepper, handful of carrots, adrenal complex.
1:30 pm - 1 tbsp coconut butter, 1/4 cucumber, couple olives
5:15 PM - dinner - Chicken salad w/ bell pepper, onion, pickle, cucumber, 1 HB egg, dijon mustard, 4 olives, 2 cups steamed broccoli, 4g fish oil
7:45 PM - egg casserole and a couple cups of raw spinach
8:30 PM - Cold shower, then 1 cup detox tea
9:00 PM - ZMA (It think the earlier i take this before the bed the better I sleep)
9:15 PM - in bed lights out
9:15 PM - 7:20 AM - Lights out
5:45 AM - breakfast - 4oz chicken, 1 HB egg, 2 cups raw spinach, 3g Vit. C, 10,000 I.U. Vit.D, adrenal complex
7:15 AM - 7:45 AM - walk, ~1.5 miles
8:40 AM - 1 can sardines in water (140kcals, 5F, 23P)
10:00 AM - workout - PreWO: 5g glutamine, PeriWO: 5g glutamine
11:15 AM - PWO, 5g Glutamine, 1 tsp. spirulina
12:15 PM - lunch - Paleo pizza - 2 portabella mushrooms with marinara, pork sausage, onions, bell pepper, handful of carrots, adrenal complex.
1:30 pm - 1 tbsp coconut butter, 1/4 cucumber, couple olives
5:15 PM - dinner - Chicken salad w/ bell pepper, onion, pickle, cucumber, 1 HB egg, dijon mustard, 4 olives, 2 cups steamed broccoli, 4g fish oil
7:45 PM - egg casserole and a couple cups of raw spinach
8:30 PM - Cold shower, then 1 cup detox tea
9:00 PM - ZMA (It think the earlier i take this before the bed the better I sleep)
9:15 PM - in bed lights out
9:15 PM - 7:20 AM - Lights out
Monday, March 7, 2011
Day 8: Monday, March 7, 2011
Start of week 2 Photos:
7:15 AM - wake, 2 cups ice water
7:35 AM - breakfast - 2 eggs scrambled, ~2oz. lean pork, salsa, 3/4 cup sauerkraut, 2g fish oil, 3g vit. C, 10,000 I.U. vit. D, adrenal complex, herbal tea
12:15 PM - lunch - chicken salad w/ pickles, cucumbers, bell pepper, egg, mustard, 1g fish oil
3:30 PM - workout - light (30:00)
4:10 PM - PWO, 5g glutamine, 1 tsp. spirulina
5:15 PM - small handful of cashews
6:30 PM - dinner - ~7-8oz. blue marlin steak w/ coconut cream sauce (coconut milk, coconut flour, lemon, onion, seasoning), roasted broccoli, adrenal complex
7:45 PM - herbal detox tea
8:15 PM - ice pack on traps, 15:00, ZMA
8:35 PM - in bed
8:45 PM - lights out
8:45 PM - 5:15 AM - Lights out (8.5 hrs)
7:15 AM - wake, 2 cups ice water
7:35 AM - breakfast - 2 eggs scrambled, ~2oz. lean pork, salsa, 3/4 cup sauerkraut, 2g fish oil, 3g vit. C, 10,000 I.U. vit. D, adrenal complex, herbal tea
12:15 PM - lunch - chicken salad w/ pickles, cucumbers, bell pepper, egg, mustard, 1g fish oil
3:30 PM - workout - light (30:00)
4:10 PM - PWO, 5g glutamine, 1 tsp. spirulina
5:15 PM - small handful of cashews
6:30 PM - dinner - ~7-8oz. blue marlin steak w/ coconut cream sauce (coconut milk, coconut flour, lemon, onion, seasoning), roasted broccoli, adrenal complex
7:45 PM - herbal detox tea
8:15 PM - ice pack on traps, 15:00, ZMA
8:35 PM - in bed
8:45 PM - lights out
8:45 PM - 5:15 AM - Lights out (8.5 hrs)
Sunday, March 6, 2011
Day 7: Sunday, March 6, 2011
7:30 AM - wake, 2 cups ice water
8:00 AM - breakfast - 4 egg open faced omelet, cooked in duck fat, with broccoli and tomatoes, 3g Vit. C, 10,000 I.U. Vit. D.
10:20 AM - 2 tbsp. coconut butter
1:30 PM - lunch - chicken soup (~.5lb meat), homemade stock, broccoli, pearl onions, bell pepper, mushrooms, carrots, 2g fish oil
5:30 PM - 1 cup of detox tea, bites of shrimp and chicken while making dinner
7:00 PM - dinner - .5lb shrimp, asparagus, onion, tomatoes in olive oil and S&P. Adrenal supp.
8:00 PM - ZMA
9:00 PM - Lights out
9 PM - 7:00 AM - Lights out
Notes:
Slept decent last night. Had to get up around 10:45pm but did not wake up again until around 7. Got out of bed at 7:30am. Energy levels are good. Only after a week there is some noticeable leaning happening around my stomach. Will take pictures to post tomorrow. My back is still tender from DL's on Friday. These usually wipe me out for 3-4 days so I should be better by tomorrow.
8:00 AM - breakfast - 4 egg open faced omelet, cooked in duck fat, with broccoli and tomatoes, 3g Vit. C, 10,000 I.U. Vit. D.
10:20 AM - 2 tbsp. coconut butter
1:30 PM - lunch - chicken soup (~.5lb meat), homemade stock, broccoli, pearl onions, bell pepper, mushrooms, carrots, 2g fish oil
5:30 PM - 1 cup of detox tea, bites of shrimp and chicken while making dinner
7:00 PM - dinner - .5lb shrimp, asparagus, onion, tomatoes in olive oil and S&P. Adrenal supp.
8:00 PM - ZMA
9:00 PM - Lights out
9 PM - 7:00 AM - Lights out
Notes:
Slept decent last night. Had to get up around 10:45pm but did not wake up again until around 7. Got out of bed at 7:30am. Energy levels are good. Only after a week there is some noticeable leaning happening around my stomach. Will take pictures to post tomorrow. My back is still tender from DL's on Friday. These usually wipe me out for 3-4 days so I should be better by tomorrow.
Saturday, March 5, 2011
Day 6: Saturday, March 5, 2011
7:15 AM - wake, 2 cups ice water
7:45 AM - breakfast - 1 can tuna (25P), 1 cup sauerkraut, 1 slice chicken breast, 2g fish oil, delicious...
10:45 AM - 2 eggs scrambled, cooked in duck fat, 2 small pickles, 1/2 bell pepper, 3g Vit. C, 10,000 I.U. Vit. D.
1:45 PM - lunch - 10oz. sirloin, 3 grilled shrimp, steamed broccoli, squash, carrots, snow peas, 2.5g fish oil (Outback)
6:30 PM - dinner - Grass fed roast, ~8-9oz. w/ onions, and steamed broccoli
8:30 PM - ZMA, ice pack on traps
9:00 PM - in bed, lights out
9:00 PM - 7:30 AM - Lights out
Notes:
Woke up pretty hungry this morning. I was hungry throughout the night as well. Energy is pretty good so far, but its early (8am). No workout today or tomorrow. Working on reducing stresses (caffeine namely, alcohol, exertion, etc) so I have been keeping workouts limited, short, and intense. Next week I will only work out twice (Tuesday & Thursday) and then once the CF sectionals start I will alternate Back Squat and Deadlift every Monday and do the posted workout for the week (twice a week total) for the next 6 weeks.
7:45 AM - breakfast - 1 can tuna (25P), 1 cup sauerkraut, 1 slice chicken breast, 2g fish oil, delicious...
10:45 AM - 2 eggs scrambled, cooked in duck fat, 2 small pickles, 1/2 bell pepper, 3g Vit. C, 10,000 I.U. Vit. D.
1:45 PM - lunch - 10oz. sirloin, 3 grilled shrimp, steamed broccoli, squash, carrots, snow peas, 2.5g fish oil (Outback)
6:30 PM - dinner - Grass fed roast, ~8-9oz. w/ onions, and steamed broccoli
8:30 PM - ZMA, ice pack on traps
9:00 PM - in bed, lights out
9:00 PM - 7:30 AM - Lights out
Notes:
Woke up pretty hungry this morning. I was hungry throughout the night as well. Energy is pretty good so far, but its early (8am). No workout today or tomorrow. Working on reducing stresses (caffeine namely, alcohol, exertion, etc) so I have been keeping workouts limited, short, and intense. Next week I will only work out twice (Tuesday & Thursday) and then once the CF sectionals start I will alternate Back Squat and Deadlift every Monday and do the posted workout for the week (twice a week total) for the next 6 weeks.
Friday, March 4, 2011
Day 5: Friday, March 4, 2011
7:00 AM - wake, 2 cups ice water
7:30 AM - breakfast - 4 eggs scrambled, 1 cup raw spinach, 1 cup sauerkraut, 3g Vit. C, 10,000 I.U. Vit. D, 2g fish oil
10:45 AM - few bites of pork curry with cabbage
12:30 PM - lunch - 1/2 lb. pulled pork
2:30 PM - ~1oz. pork loin
4:00 PM - workout - PreWO 5g glutamine
5:00 PM - PWO, 5g glutamine, 1 tsp spirulina, 1g fish oil
7:30 PM - Dinner - Pork Loin (~10oz.) with cauliflower and diced tomatoes
9:30 PM - In bed, ZMA, lights out
9:30 PM - 7:15 AM - lights out (7-8 hrs)
Notes:
Slept pretty decent and only woke up once. Was pretty hungry when I got up this morning.
7:30 AM - breakfast - 4 eggs scrambled, 1 cup raw spinach, 1 cup sauerkraut, 3g Vit. C, 10,000 I.U. Vit. D, 2g fish oil
10:45 AM - few bites of pork curry with cabbage
12:30 PM - lunch - 1/2 lb. pulled pork
2:30 PM - ~1oz. pork loin
4:00 PM - workout - PreWO 5g glutamine
5:00 PM - PWO, 5g glutamine, 1 tsp spirulina, 1g fish oil
7:30 PM - Dinner - Pork Loin (~10oz.) with cauliflower and diced tomatoes
9:30 PM - In bed, ZMA, lights out
9:30 PM - 7:15 AM - lights out (7-8 hrs)
Notes:
Slept pretty decent and only woke up once. Was pretty hungry when I got up this morning.
Thursday, March 3, 2011
Day 4: Thursday, March 3, 2011
5:15 AM - wake, 2 cups ice water
5:45 AM - breakfast - 3 HB eggs, 1/2 cup sauerkraut, 2g fish oil
8:45 AM - 2.5oz. tuna from a pouch* and a few cashews
9:45-11:30 AM - 1 small handful pecans, 3 small handfuls pistachios*
11:45 AM - lunch - 2 chicken breasts, salad with iceburg, tomatoes, carrots, no dressing*
2:30 PM - 2g fish oil
4:45 - 5:15 PM - 1.5 mile walk
5:20 PM - 1 tin of sardines (20F, 25P), 2g fish oil, celery sticks, 1 tsp. spirulina, 2g glutamine
7:45 PM - 1 can of tuna (26P) 2 pickles, 1/4 bell pepper, horseradish mustard. Was hungry
8:15 PM - In bed, Ice pack on traps and neck, ZMA
9:00 PM - 7:00 AM - Lights out
Notes:
*Traveled to visit mom and step dad in East Texas today and got hungry so I grabbed some tuna and Bev got some cashews from a Shell station. Ate the pecans and pistachios at moms house while we were hangin out. Lunch was at a cafe in town and this was the best I could do, which is actually very decent. Took some fish oil when I got home from the trip. Felt like walking to take advantage of the sun. I was hungry when we got home so I had some extra food.
5:45 AM - breakfast - 3 HB eggs, 1/2 cup sauerkraut, 2g fish oil
8:45 AM - 2.5oz. tuna from a pouch* and a few cashews
9:45-11:30 AM - 1 small handful pecans, 3 small handfuls pistachios*
11:45 AM - lunch - 2 chicken breasts, salad with iceburg, tomatoes, carrots, no dressing*
2:30 PM - 2g fish oil
4:45 - 5:15 PM - 1.5 mile walk
5:20 PM - 1 tin of sardines (20F, 25P), 2g fish oil, celery sticks, 1 tsp. spirulina, 2g glutamine
7:45 PM - 1 can of tuna (26P) 2 pickles, 1/4 bell pepper, horseradish mustard. Was hungry
8:15 PM - In bed, Ice pack on traps and neck, ZMA
9:00 PM - 7:00 AM - Lights out
Notes:
*Traveled to visit mom and step dad in East Texas today and got hungry so I grabbed some tuna and Bev got some cashews from a Shell station. Ate the pecans and pistachios at moms house while we were hangin out. Lunch was at a cafe in town and this was the best I could do, which is actually very decent. Took some fish oil when I got home from the trip. Felt like walking to take advantage of the sun. I was hungry when we got home so I had some extra food.
Wednesday, March 2, 2011
Day 3: Wednesday, March 2, 2011
6:45 AM - wake - 2 cups ice water
7:15 AM - Breakfast - 4 eggs scrambled in chicken fat, 2 cups raw spinach, ~1/4 salsa, 2g fish oil, 10,000 I.U. Vit. D
9:00 AM - Slice of chicken breast, 2 carrots
12:00 PM - Lunch - Ground Chicken (1/2 lb.) curry with cabbage, onions, garlic, coconut milk, curry paste. 1 HB egg, 2 pickles, couple bites of kraut, ~1tsp coconut butter.
-(FULL afterward)
3:00 PM - Workout - PreWO = 5g glutamine
4:30 PM - PWO - 5g glutamine, 1 tsp. spirulina
5:10 PM - Dinner - ~4oz. chicken thigh, 1 can of sardines in olive oil (20gF, 25gP), cucumbers and tomatoes in red wine vinegar, 2g fish oil.
7:45 PM - ZMA
8:00 PM - In bed, lights out
8:00 PM - 5:00 AM - Lights out
Notes:
Woke up a couple times during the night. Day went good, other than feeling tired on the workout.
7:15 AM - Breakfast - 4 eggs scrambled in chicken fat, 2 cups raw spinach, ~1/4 salsa, 2g fish oil, 10,000 I.U. Vit. D
9:00 AM - Slice of chicken breast, 2 carrots
12:00 PM - Lunch - Ground Chicken (1/2 lb.) curry with cabbage, onions, garlic, coconut milk, curry paste. 1 HB egg, 2 pickles, couple bites of kraut, ~1tsp coconut butter.
-(FULL afterward)
3:00 PM - Workout - PreWO = 5g glutamine
4:30 PM - PWO - 5g glutamine, 1 tsp. spirulina
5:10 PM - Dinner - ~4oz. chicken thigh, 1 can of sardines in olive oil (20gF, 25gP), cucumbers and tomatoes in red wine vinegar, 2g fish oil.
7:45 PM - ZMA
8:00 PM - In bed, lights out
8:00 PM - 5:00 AM - Lights out
Notes:
Woke up a couple times during the night. Day went good, other than feeling tired on the workout.
Tuesday, March 1, 2011
Day 2: Tuesday, March 1, 2011
5:15 AM - (wake); 2 cups of ice water
5:45 AM - Breakfast - 2 eggs scrambled w/ 2-2.5oz. chicken, onions and spinach, 10,000 I.U. Vit. D, 2g fish oil
10:45 AM - 2g fish oil
11:45 AM - Lunch - chicken thigh, mushrooms, onions, diced tomatoes, sauteed in olive oil, small handful of baby carrots, 1 HB egg, 2g fish oil
2:00 PM - ~1oz. chicken thigh, couple slivers of bell pepper
4:00 PM - workout - PreWO: 5g glutamine, 1 tsp. spirulina
4:45 PM - PWO: 5g glutamine, 1 tsp. spirulina
5:15 PM - Dinner - Chicken thigh ~ 8 oz., 1 cucumber, 1 bell pepper, 2 g fish oil
8:00 PM - Cold Shower
8:30 PM - ZMA, in bed
9:00 PM - 7:00 AM; Lights out (10 HRS)
Notes:
Was pretty tired all day long today. Took a small nap from 7:15-8:00am and another one after lunch for about 45 min. Had a small caffeine headache prior to working out but that went away after a bit and gone completely after exertion.
Total Supp: 10g glutamine, 2 tsp. spirulina, 8g fish oil, 10,000 I.U. Vit. D, ZMA
5:45 AM - Breakfast - 2 eggs scrambled w/ 2-2.5oz. chicken, onions and spinach, 10,000 I.U. Vit. D, 2g fish oil
10:45 AM - 2g fish oil
11:45 AM - Lunch - chicken thigh, mushrooms, onions, diced tomatoes, sauteed in olive oil, small handful of baby carrots, 1 HB egg, 2g fish oil
2:00 PM - ~1oz. chicken thigh, couple slivers of bell pepper
4:00 PM - workout - PreWO: 5g glutamine, 1 tsp. spirulina
4:45 PM - PWO: 5g glutamine, 1 tsp. spirulina
5:15 PM - Dinner - Chicken thigh ~ 8 oz., 1 cucumber, 1 bell pepper, 2 g fish oil
8:00 PM - Cold Shower
8:30 PM - ZMA, in bed
9:00 PM - 7:00 AM; Lights out (10 HRS)
Notes:
Was pretty tired all day long today. Took a small nap from 7:15-8:00am and another one after lunch for about 45 min. Had a small caffeine headache prior to working out but that went away after a bit and gone completely after exertion.
Total Supp: 10g glutamine, 2 tsp. spirulina, 8g fish oil, 10,000 I.U. Vit. D, ZMA
Monday, February 28, 2011
Day 1: Monday, February 28, 2011
Day 1 weigh-in: 189.5
Measurements:
Right Bicep -12.5" / Left Bicep - 13"
Belly - 35"
Hips - 40.5"
Right Thigh - 24" / Left Thigh - 23.5"
Total = 148.5"
Week 1 Pics:
8:00 AM (wake) - 2 cups ice water
8:30 AM - breakfast - 2 eggs scrambled, 2oz. chicken breast, cooked in chicken fat w/ 3 cups spinach, 2g Fish oil, 10,000 I.U. Vit. D
9:30 AM - Workout
A. Back Squat 275x5x5
10:45 AM - PWO grass fed whey protein, 25g
12:00 PM - lunch - chicken breast, onions, bell pepper, mushrooms, seasoning, sauteed in chicken fat, 2g fish oil.
12:30 PM - 40 Air Squats
5:00 PM - Dinner - pork, spinach, onions, diced tomatoes, garlic, sauteed in chicken fat, 2g fish oil
8:00 PM - Cold Shower
8:30 PM - ZMA, in bed
9:00 PM - 5:15 AM - Lights out
Measurements:
Right Bicep -12.5" / Left Bicep - 13"
Belly - 35"
Hips - 40.5"
Right Thigh - 24" / Left Thigh - 23.5"
Total = 148.5"
Week 1 Pics:
8:00 AM (wake) - 2 cups ice water
8:30 AM - breakfast - 2 eggs scrambled, 2oz. chicken breast, cooked in chicken fat w/ 3 cups spinach, 2g Fish oil, 10,000 I.U. Vit. D
9:30 AM - Workout
A. Back Squat 275x5x5
10:45 AM - PWO grass fed whey protein, 25g
12:00 PM - lunch - chicken breast, onions, bell pepper, mushrooms, seasoning, sauteed in chicken fat, 2g fish oil.
12:30 PM - 40 Air Squats
5:00 PM - Dinner - pork, spinach, onions, diced tomatoes, garlic, sauteed in chicken fat, 2g fish oil
8:00 PM - Cold Shower
8:30 PM - ZMA, in bed
9:00 PM - 5:15 AM - Lights out
Monday, February 7, 2011
Here's to the 6-pack
Challenge:
So I have decided that I've become a bit off, shall we say, with my diet and health in general. I'm not saying I'm unhealthy, just that some things are starting to slip up and its time to get back on track yet again. I have some obvious cortisol and insulin issue that I keep putting off and need to take care of. You will see that on the first post of pictures. I have NEVER since I've been doing this stuff taken 30 days to truly find out what will happen if I clean things up 100% Paleo style. Below I will lay out what is involved with this personal challenge. I will keep this blog running daily on the start date with meals, thoughts, musings, and pictures of my success.
Length:
31 days
Start:
March 1 - March 31, 2011
Parameters:
1. No alcohol (wine, beer, liquor), caffeine, fruit, dairy, legumes, gluten, additives, drinks other than water.
2. No eating outside of my own cooking (exceptions will be Jason's Deli and Market Street salad bar options)
3. No eating after 5:30pm
4. No TV after 8pm
5. Best efforts to be in bed by 9pm every night
6. Allowable supplementation: BCAA's, fish oil, ZMA, Vit. D
7. Re-Feeds where I will add extra fat and sweet potatoes/winter squash to every meal after the first twelve days then every seven (Saturdays)
Purpose:
To display the effects of a solid diet, smart training, and plenty of rest and recovery.
**Please feel free to follow along with this challenge. It will be a hard 31 days but on the other side it will be well spent. If there are any questions or concerns please feel free to leave a comment. Start date is set for March due to the fact that Bev and I are taking our honeymoon at the end of Feb to Napa, CA. There will be some drinking involved.
So I have decided that I've become a bit off, shall we say, with my diet and health in general. I'm not saying I'm unhealthy, just that some things are starting to slip up and its time to get back on track yet again. I have some obvious cortisol and insulin issue that I keep putting off and need to take care of. You will see that on the first post of pictures. I have NEVER since I've been doing this stuff taken 30 days to truly find out what will happen if I clean things up 100% Paleo style. Below I will lay out what is involved with this personal challenge. I will keep this blog running daily on the start date with meals, thoughts, musings, and pictures of my success.
Length:
31 days
Start:
March 1 - March 31, 2011
Parameters:
1. No alcohol (wine, beer, liquor), caffeine, fruit, dairy, legumes, gluten, additives, drinks other than water.
2. No eating outside of my own cooking (exceptions will be Jason's Deli and Market Street salad bar options)
3. No eating after 5:30pm
4. No TV after 8pm
5. Best efforts to be in bed by 9pm every night
6. Allowable supplementation: BCAA's, fish oil, ZMA, Vit. D
7. Re-Feeds where I will add extra fat and sweet potatoes/winter squash to every meal after the first twelve days then every seven (Saturdays)
Purpose:
To display the effects of a solid diet, smart training, and plenty of rest and recovery.
**Please feel free to follow along with this challenge. It will be a hard 31 days but on the other side it will be well spent. If there are any questions or concerns please feel free to leave a comment. Start date is set for March due to the fact that Bev and I are taking our honeymoon at the end of Feb to Napa, CA. There will be some drinking involved.
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