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Primal Challenge Journal (Josh Roman)

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  • Primal Challenge Journal (Josh Roman)



    Let's get this party started!


    * Age: 35

    * Weight: 187

    * BF: 20.5% (tanita scale)


    * Goal: Add 5lb muscle @ same or better BF

    * Diet Plan: Eliminate grains completely, go easy on legumes, always have almonds & walnuts handy for snacking, no alcohol except 1/week cheat night with my wife.

    * Exercise Plan: 2 on, 1 off workouts -- heavy deadlifts, pullups, dips & squats on day 1, then either a barefoot sprint workout, or medicine ball workout day 2. Also Koko!

    * Mental Plan: coordinate this with my wife & friends so they can support my choices. Plan out work schedule to fit in exercise, and pre-shop as much as possible.


  • #2
    1



    Primal Log (Day 1)


    Exercise: Rest day


    B: Smoothie (kefir, chia, dulse, greens, cherries, blueberries, whey, evoo)


    S: 4 eggs w/ pastured butter


    L: steak salad (grass-fed beef, spinach, evoo, avocado, dulse)


    S:


    D:


    S:

    Comment


    • #3
      1



      Primal Log (Day 1, cont.)


      D: crock pot chx thighs, spinach, tomatoes, & canelloni


      S: glass of whole milk & fish oil


      first batch in new dehydrator. Can't wait!

      Comment


      • #4
        1



        Primal Log, day 2


        Exercise: sandbucket deadlifts, ring dips & pullups


        B: Smoothie (kefir, chia, dulse, greens, cherries, blueberries, whey, evoo)


        L1: half salad, half avocado, apple, mustard sardines


        L2: Cobb salad, evoo


        D: crock pot chx thighs, spinach, tomatoes, & canelloni


        S: glass of whole milk & fish oil

        Comment


        • #5
          1



          Primal Log, Day 3


          Exercise: unplanned rest day


          B: 3 eggs, ham, cheese, mushrooms (all non-organic)


          L: Cobb salad, evoo


          D: Wild salmon, tomatoes, salad, steamed veggies


          S: glass whole milk + fish oil

          Comment


          • #6
            1



            Primal Log, Day 4


            Exercise: 5 x 50 yard sprints, 1 x 100 yard sprint


            B: kefir smoothie, dulse, chia, cherries, greens


            L: 4 eggs in butter


            D: grass-fed beef burger on grilled portobello, cucumber-tomato salad, ear of corn, asparagus


            S: glass of whole milk + fish oil

            Comment


            • #7
              1



              Primal Log, Day 5


              Exercise: N/A (called into work - ugh)


              B: kefir smoothie, cherries, whey, dulse, chia, greens


              L: Cobb salad, evoo


              D: PIZZA, red stripe, coors light (cheat/date night)


              S: 2 glasses whole milk, fish oil, chocolate (72%)


              Beer/pizza made me feel groggy - did not like that at all. Nursing some wrist and toe tendinitis, the former from my 30lb son, the latter from sprinting barefoot and lots of flip flop walking, I think.


              Also, working on convincing my dad to try paleo for 3 weeks. Looks like he's ready!

              Comment


              • #8
                1



                Primal Log, Day 6


                Exercise: deadlifts, dips, pullups, "box" sandbag squats (ass to ankles)


                B: usual smoothie


                L: 3 eggs + half pond grass fed ground beef


                S: two miller lights with an old friend :-/


                D: chx, squash, broccoli, beet greens & tomato sauce. Also half glass o white wine and my wife put some brown sugar inthebeet greens - argh!

                Comment


                • #9
                  1



                  Primal Log, Day 7


                  Exercise: Medicine Ball Madness!


                  B: Smoothie


                  L: Almond butter salad


                  D: surf n' turf: steak tips, scallops, prosciutto, shrimp, green beans & spinach, plus glass of red wine


                  S: scoop of crappy ice cream (father-in-law's birthday)

                  Comment


                  • #10
                    1



                    Primal Log, Day 8


                    Exercise: rest day


                    B: Smoothie


                    L: Cobb salad + evoo


                    D: grass-fed ground beef + chick pea/veggie stew


                    S: glass whole milk + fish oil

                    Comment


                    • #11
                      1



                      Primal Log, Day 9


                      Exercise: unplanned rest day


                      B: Smoothie


                      L: greens + avo + evoo + salmon + dulse


                      S: almonds


                      D: chickpea/veggie stew + chicken


                      S: glass whole milk + fish oil

                      Comment


                      • #12
                        1



                        Primal Log, Day 10


                        Exercise: deadlift madness! (3 x 5 @ heaviest weight)


                        B: Smoothie


                        S: omelete - ham + mushroom


                        L: greens + avo + evoo + salmon + dulse


                        S: almonds


                        D: chicken + veggies


                        S: 2 glasses whole milk + fish oil

                        Comment


                        • #13
                          1



                          Primal Log, Day 11


                          Exercise: sprints (5 x 50) - Really felt FAST on my first sprint, the first time I felt like I really killed it. Had some tween baseball players gawking at me.


                          B: Smoothie


                          L: 4 egg omelet in butter


                          S: almonds + milk


                          D: chicken, veggies, corn on the cob


                          S: glass whole milk + fish oil

                          Comment

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