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.
Saturday, March 5, 2011
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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