This is my first post, so I figured I'd ask how my attempt at a Primal lifestyle shapes up to y'all.
A little background info: I'm a college student who commutes from about 15 miles away to get to class, plus I help my sis take care of our disabled dad, so I really don't have time to hit the gym for lifting. Nor do I want do, I hate gyms, especially with all the campus gym rats.
I'm 5'3", around 130 lbs, a LOT of lower body muscle and smaller arms. Downside: I'm out of shape and not that strong or have a lot of endurance.
Here's how the week went---
Breakfast: 3 egg omelet fried in 1 pat butter with 1 cup chopped baby spinach, a green bell pepper and a few jalapenos cooked in olive oil
Lunch: 1 salad with around 4 cups baby spinach, 3 oz turkey, 4 oz ham, some shredded cheese, almonds, broccoli, some olive oil and a half packet of Chick Fil A honey roasted bbq.
Dinner: Chicken with peppers cooked in olive oil, 1 cup of broccoli and 2/3 cup of yellow squash (all from frozen cooked on the stove) and 2 cups of baby spinach as a salad.
Snack after workout/before bed: 1 cup 2% milk (all I had).
Sorry, no nutritional facts, didn't keep them. All I remember was around 1800 calories with around 75-80 carbs.
Walked to classes (total of 1/2 mile to and from class from parking garage, running up a total of 10 flights of stairs and squeezing my abs for about 30 minutes, all spread out through the day).
Tabata bodyweights in bedroom, 20 sec on 10 rest: Pushups
squats (prisoner and "crab" squats, which works the groin muscles)
supermans (lay on the floor, lift legs and chest)
burpees - all as far as I can remember, maybe did more.
Breakfast: 3 egg omelet with a couple jalapenos and a half of a bell pepper all in two pats of butter. 1 cup of blueberries.
Lunch: An apple before my geography class at 12:30.
After class - Salad with 5 cups of baby spinach, some broccoli, cauliflower, almonds, carrots, a small amount of red beans (bad idea, tasted bad), about 1/2 cup of cottage cheese, olive oil and a full packet of ChickFilA honey roasted bbq.
Dinner: 1 cup of green beans and a 5 oz chicken breast cooked in olive oil. 1 salad at bowling with lettuce, shredded cheddar, black olives, sliced ham, bacon, tomatoes and yellow mustard (if you can't tell, I HATE salad dressing with a passion).
nutritional data: nil, sorry.
Besides walking to classes, bowled league from 6-9:30.
In bedroom; prisoner workout, 25 reps of:
"wall angels" (perfect since I don't have a pullup bar in the house: back and butt against a wall, raise arms above your head and reach all the way up against the wall; bring them down, shoulders straight and elbows at 90 degrees, flexing shoulder and back muscles, all against the wall)
wall sit for 45 seconds - once
elevated planks (front and both sides for 1 minute) - all as far as I can remember, maybe did more.
Breakfast: 3 egg omelet fried in 1 pat butter with 1 cup chopped baby spinach, an orange bell pepper and a jalapeno cooked in olive oil.
Lunch: Salad with 4 cups spinach, 10 baby carrots, broccoli, 2.5 oz turkey, 4 oz ham, 1/4 cup cottage cheese, almonds, olive oil.
Dinner: A 5 oz hamburger patty (sorry, needed some ground beef!) with 1 cup green beans and 1 cup baby spinach with hamburger fat as a dressing (wish I had more)
After workout/before bed: 1/3 cup prunes (I know, I know, it blew my goal of around 50g carbs)
Calories - 1,696
Fat - 100.5 grams
Carbs - 85.3 grams
Protein - 123.6 grams
Workout, apart from walking to classes: Tabata sprints, barefoot. 3 sets of 20 sec sprint, 10 rest with a 90 second rest at the end because I'm out of shape. Another 20/10 and a a 15 before I just quit from exhaustion. Felt good, just too gassed to continue.
Breakfast: 3 egg omelet with a half green bell pepper and 5 oz ground turkey fried in 1 pat of butter. 1/2 cup of blueberries.
Lunch: McDonald's Caesar salad with grilled chicken and 1 pack of honey mustard (ran dad around town since I don't have classes on Friday)
Dinner: 5.25 oz of beef stew meat cooked with the other half of green bell pepper in olive oil with a sauce (10 cherry tomatoes, 1 jalapeno and a teaspoon of Sriracha pepper sauce; added water to thin, HUGE mistake!). Also, 1 cup broccoli and 1 1/2 cup yellow squash, both boiled from frozen and 1 cup baby spinach.
Fat: 104.6 grams
Carbs: 62.5 grams
Protein: 146.6 grams
Workout: Being my rest day (along with Mondays; giving plasma and night class on Monday), no formal exercise. Did help my sister clean out a cluttered house for about 3 hours from 9-5ish, running my dad around town and getting errands done between 11-4.
Breakfast: 3 egg omelet with 1 green bell pepper, 2 jalapenos and 3 oz of leftover pork cooked in 1 pat butter.
Snack: handful of almonds (about 2/3 serving roughly)
Lunch: Mcdonald's: Grilled chicken Caesar salad and 10 Chicken McNuggets with Honey Mustard and sweet chili sauce (I goofed, I know, I was hungry by this time and a 274 calorie salad wasn't going to do it)
Dinner: 5 oz. chicken breast with 1 green bell pepper cooked in a little over 1 pat butter with tomato sauce from last night. 1 cup broccoli and 1 cup spinach.
Fat: 90.8 grams
Carbs: 87.3 grams
Protein: 159.5 grams
Completed Bodyweight 100 in 4:08. Celebrated with a quick 1/2 block sprint back to the house from playground. Also, worked with sister at cluttered house from 9ish until 6ish, hauling more stuff and whatnot.
Breakfast: Quick smoothie (1/2 blueberries with 1/2 cup 2% milk and 1 tablespoon of honey blended with ice)
Lunch: Chinese buffet. Had 3 small pieces of sashimi (2 with LONG pieces of imitation crab and 1 salmon with small amounts of rice), 2 sticks of teriyaki chicken, 2 cups egg drop soup and small portions of: beef with broccoli, bourbon chicken, Italian chicken, (SMALL) fried dumpling and Sweet & Sour chicken, small salad, bacon-wrapped shrimp, wasabi, black pepper chicken and two other vegetable-rich dishes I can't remember. Overall, about 1200-1400 calories. After reading breakfast, which I ate almost two hours after workout, you'll see why I ate so much here.
Dinner: Quick smoothie (3/4 cup blueberries, 1/2 cup half & half blended with ice).
Sorry, no nutritional data. I'm estimating between 1850-2200 calories.
Bodyweight 100 warmup, then went crazy on the playground, doing anything and everything that came to mind for a total of 25-30 minutes. By the time I was done, I was too weak to do another pushup or pullup or one more second of an elevated plank. Also sprinted a block back to the house to even things out.
Fitness and nutrition-wise and all other points: I'd appreciate any and all feedback (on the McD's and Chinese, had no choice to go there).