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Primal Challange Journal (TundraTomte)

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  • Primal Challange Journal (TundraTomte)



    Monday August 3 -- Day 1:


    1, Primal Food Intake Today:

    No appitite today - either a stomach bug or residuals from long run yesterday. Way under on calories.

    B: 2 HB Eggs, 10 baby carrots, 2 fish oil caps, Lifeway kefir, 0.5 cup

    L:McD's Ceasar Salad Grld Chx No dressing

    D: Chicken Breast, Spinach green salad w/ vinaigrette, dried cherries, almonds

    S3: Homemade plain organic Kefir .33 cup


    2. Exercise routine

    Rest day. Ran 8.25 miles yesterday (Sunday). Trying to decide whether to run Twin Cities Marathon that I signed up for. Run went ok, but it wiped me out. Didn't feel "good" tired like after a WOD. Just worn out and creaky. Thinking maybe not on the marathon, given the Primal precepts on the subject.


    3. Other musings - Very excited to be doing the Challenge, particularly b/c my little brother (Desert Tomte) is doing it with me! Other info - 40 yr old male, married, 2 little kids, from NM but live in MN. Starting stats: 205.6, 17.5% BF, 36 lbs bodyfat, 169.6 lean mass. Hoping to drop 2% or so BF by the end of 30 days.


  • #2
    1



    Tuesday August 4 -- Day 2:


    1. Primal Food Intake Today:

    B: 2 Fried Eggs, 5.8oz leftover steak, 1 banana, 2 fish oil caps, Lifeway kefir, 0.5 cup (Eggs fried in a tad of bacon grease, which I now have in my fridge thx to the MDA post last week on rendering bacon grease!)

    S1: 23 Grapes, Lifeway lowfat kefir, 0.5 cup

    L: Robb Wolf - inspired Post Workout Shake (40g whey, 2 tbsp coconut milk, milk)

    S2: Smoked Salmon 4 oz, raw Onions,1 large tomato

    D: Five Guys Bacon Cheesburger, L,T, Onion, no bun

    S3: Homemade plain organic Kefir .5 cup, 2 fish oil capsules

    Total: 1991 cals, 35.1% from fat, 37% protein, 27.9% carbs.


    2. Exercise routine


    Baseline - 500m row, 40 squats, 30 sit ups, 20 pushups, 10 pull ups. 5:26 ... 3+ minute improvement on the 1st time I did it back in May!

    After, kettleballs 3 rds 1 minute each (35#): swings (each hand), cleans (each hand), squats. Great day as far as exercise!

    Comment


    • #3
      1



      Wednesday August 5 -- Day 3:


      1. Primal Food Intake Today:

      B: 3 egg omelet w/ cheese & bacon, fruit salad, lifeway kefir, 2 fish oil capsules.

      S1:

      L: Mediterranean Salad from LifeCafe

      S2: V8, Beef Jerky, 2 fish oil capsules

      D: Wild caught salmon, 332 grams, onions, bunch of asparagus w/ butter, Homemade plain organic Kefir .5 cup

      S3: 100g fresh blueberries, 3 tbsp real cream, packet of stevia.

      Total: 2294 cals, 117g (45.4%) fat, 201g (34.6%) protein, 116 (20%) carbs.


      2. Exercise routine


      Sprints! Went to gym, warmed up, stretched, but decided it was too beautiful out to do intervals on the treadmill. So I went outside, jogged to the nearby bike path, and paced out a (roughly) 200m section. Managed 4 sprints before calling it a day and jogging back. Right calf is pretty sore - hoping frequent ice will have it ready for crossfit tomorrow am.

      Comment


      • #4
        1



        Thursday August 6 -- Day 4:


        1. Primal Food Intake Today:

        B: 2 eggs fried in 2g bacon grease, 6oz steak, homemade kefir, 2 fish oil capsules.

        S1: blueberries & cream

        L: 2 scoops whey, water, 3tbsp coconut milk

        S2: V8, Beef Jerky, McD's Grilled Chx Caesar Salad no croutons or dressing

        D: chicken, no skin, 2 carrots

        S3: 75g fresh blueberries, 1 cup homemade kefir, packet of stevia.

        Total: 1976 cals, 76g (34.4%) fat, 212g (42.8%) protein, 113 (22.8%) carbs.


        2. Exercise

        Franabel WOD - Scaled pwr snatches to 75lbs, used band on pullups last 3 sets. BUT ... drum roll ... finally figured out the kip after nearly 4 months doing crossfit! After the WOD, I decided to practice the kip just a bit, and all of a sudden I just got it! Wished I'd had it for the WOD, so much easier than messing with the band ... So psyched! Calf muscle still sore after yesterday's sprints, but it's loosening up.

        Comment


        • #5
          1



          Friday August 7 -- Day 5:


          1. Primal Food Intake Today:

          B: 3 egg omelet w/ cheese ham and mushrooms, fruit salad, homemade kefir, 2 fish oil capsules.

          S1:

          L: Mediterranean Salad from LifeCafe, Beefsticks, V8

          S2: 4 fish oil capsules

          D: Burger (started eating the bun then removed it); salad;

          S3: 5 beers (dinner and post dinner)


          Felt nauseous at bed time. Don't know if it was drinking beer after a week in or near ketosis, or just a random stomach bug ... Felt bad in the morning too, but gradually felt better as Saturday went on.


          2. Exercise routine


          Sprints! Four 1-minute intervals at 10mph setting on the treadmill, 30 minutes total.

          Comment


          • #6
            1



            Monday August 10 -- Day 6:


            1. Primal Food Intake Today:

            B: 2 Fried Eggs, 4oz leftover steak, 1 banana, 2 fish oil caps, homemade kefir, 0.5 cup

            S1:

            L: Chicken/Avocado Chop Salad, large w/ blue cheese dressing.

            S2:

            D: Homemade plain organic Kefir .5 cup, 2 fish oil capsules, 2 raspberries.

            S3:


            2. Exercise routine

            Rest day.

            Comment


            • #7
              1



              Tuesday August 11 -- Day 9:


              1. Primal Food Intake Today:

              B: 3 egg omelet w/ cheese ham and mushrooms, fruit salad, side of bacon, homemade kefir, 2 fish oil capsules.

              S1: Fresh raspberries and cream

              L: Whey and coconut milk PWO drink

              S2:

              D: Duck confit salad, 2 glasses red wine

              S3:


              2. Exercise routine


              WOD - "Nancy" five rounds of overhead squats (75lbs) and 400m runs.


              Weigh in -

              203 (-2.6), 17.25% BF (-.25%), 35 lbs bodyfat (-1), 168 lean mass (-1.6). These are probably not that accurate. Hopefully I didn't really lose more muscle than fat. But at least things are moving in the right direction. We'll see what next week brings! Hoping to drop 2% or so BF by the end of 30 days.

              Comment


              • #8
                1



                Wednesday August 12 -- Day 10:


                1. Primal Food Intake Today:

                B: 2 hardboiled eggs; 15 baby carrots w/ dill dip; homemade kefir, 2 fish oil capsules.

                S1: Costco dried fruit and nuts mix; 2 fish oil capsules

                L: Mediterranean Salad from LifeCafe, Beefsticks, V8

                S2: Smoked salmon w/ raw onions

                D: 2 Lamb loin chops; cottage cheese; 3 baby carrots; seedless grapes; 1/4 avocado

                S3: Casein protein, kefir, blueberry smoothie.


                Don't know where casein fits in with the PB, but I have a big container of it. Bodybuilders say it's good for bedtime due to the slow digestion of the casein protein. Maybe the Primal take is "it's slow because it's hard to digest = hard on the system = bad for you.


                2. Exercise routine


                30 minute run that included 4 hills (running up to an overpass off the bike trail and then back down). 90 degrees and humid kicked my butt.

                Comment


                • #9
                  1



                  Thursday August 13 -- Day 11:


                  1. Primal Food Intake Today:

                  B: V8, Beefsticks from vending maching . homemade kefir, 2 fish oil capsules.

                  S1: D.Brians Chix & Avocado Salad

                  L: MetRx 51 Protein Shake, 4 fish oil caps

                  S2: Ostrim Beef Stick

                  D: Pot roast, carrots, 3 new potatoes, 2 glasses red wine

                  S3: Whey protein, kefir, blueberry smoothie; brie, grapes


                  Added up to a lot of carbs today - 194g. Fat was 74g and protein 216g.


                  2. Exercise routine


                  Did "Fran" on my own at the Lifetime Fitness gym. I'm in the last month of my membership there as CrossfitMN has won out between the two memberships!

                  21-15-9 thrusters (scaled to #65) and pull ups. Time was 10:40 or something like that.

                  Comment


                  • #10
                    1



                    Friday August 14 -- Day 12:


                    1. Primal Food Intake Today:

                    B: 2 egg mcmuffins (no muffins tho!); lifeway kefir, 2 fish oil capsules.

                    S1: Ostrim Beef Snack

                    L: 2 Lamb loin chops; blackberries; 2 fried eggs; blackberries in milk.

                    S2:

                    D: Turkey keilbasa; brie; tomato; grapes

                    S3: Whey & casein protein, yogurt, blueberry smoothie; blue cheese, grapes


                    1,843 cals, 84g carbs; 91g fat 176g protein


                    2. Exercise routine


                    Rest day (but Saturday morning Crossfit: AMARP 5 Thrusters; 7 power cleans, 5 sumo deadlift high pulls). Scaled weight from 95 to 75. Did six rounds even.

                    Comment


                    • #11
                      1



                      Monday August 17 -- Day 15:


                      1. Primal Food Intake Today:

                      B: 3 fried eggs; homemade kefir, 2 fish oil capsules.

                      S1: Costco fruit and nuts mix

                      L: Lifecafe Mediterrenean salad

                      S2: Beef jerky; V8

                      D: 1/2 rotisserie chicken w/ skin

                      S3: Whey & casein protein, kefir, blueberry smoothie;


                      1,955 cals, 99g carbs; 65g fat 182g protein


                      2. Exercise routine

                      Sprints - outside on bike path. Managed four 50m sprints. I actually felt really fast! I've been doing longer sprints and HIIT sessions, but nothing this short in a long, long time. I don't think I've gotten up on my toes and really cranked like that since college (16 years ago)!


                      Weigh in -

                      202.4 (-.6), 16.80% BF (-.45%), 34 lbs bodyfat (-1), 168.4 lean mass (+.4). Totals for challenge: -3.2lbs total weight; -.7% BF. Hoping to drop 2% or so BF by the end of 30 days.

                      Comment


                      • #12
                        1



                        Monday August 17 -- Day 15:


                        1. Primal Food Intake Today:

                        B: 2 hardboiled eggs; homemade kefir, 2 fish oil capsules; yogurt parfait

                        S1: Beef jerkey

                        L: D'Brians small avocado chix cobb salad

                        S2: Twin trails beef stick

                        D: Perkins steak, broccoli, fruit cup

                        S3: --


                        1,811 cals, 76g carbs; 85g fat 155g protein


                        2. Exercise routine

                        Rest

                        Comment


                        • #13
                          1



                          Monday August 24 -- Day 21:


                          1. Primal Food Intake Today:

                          B: 2 egg mcmuffins (no muffin); homemade kefir, 2 fish oil capsules.

                          S1: Beef jerky; 2 fish oil capsules

                          L: Leftover coho salmon; celery; camembert cheese; blueberries & cream

                          S2: Beef sticks

                          D: 2 bratwurst; cauliflower; tomato from garden; ranch dressing

                          S3: Whey, kefir, coconut milk, blueberry smoothie;


                          2,417 cals, 65g carbs; 153g fat 186g protein


                          2. Exercise routine

                          --


                          Weigh in -

                          201.8 (-.6), 16.30% BF (-.5%), 32.8 lbs bodyfat (-1.2), 169 lean mass (+.6). Totals for challenge: -3.8lbs total weight; -1.2% BF. Hoping to drop 2% or so BF by the end of 30 days.

                          Comment


                          • #14
                            1



                            Tuesday August 25 -- Day 22:


                            1. Primal Food Intake Today:

                            B: Homemade kefir, 2 fish oil capsules.

                            S1: 2 Beef sticks

                            L: Steak salad

                            S2: Beef sticks, beef jerky

                            D: 3 GF beef/bison burgers (no bun); tomatoes from garden; avocado; a few sweet potato fries.

                            S3: Slice of camembert; homemade kefir; 1 negra modelo beer.


                            2,309 cals, 48g carbs; 159g fat 153g protein


                            2. Exercise routine


                            --

                            Comment


                            • #15
                              1



                              Wednesday August 26 -- Day 23:


                              1. Primal Food Intake Today:

                              B: Homemade kefir, 2 fish oil capsules; 3-egg omlet with bacon & cheese

                              S1: .5 banana

                              L: Whey and coconut milk post-workout shake

                              S2: smoked salmon; onions

                              D: .5 NY Strip Steak; tomatoes; camembert cheese; small amount of blueberries & cream

                              S3: 1 cup homemade kefir


                              2,081 cals, 63g carbs; 108g fat 203g protein


                              2. Exercise routine


                              1 rep max cleans: 185lbs. (First time for finding max on cleans!).


                              WOD: 5 rounds:

                              5 reps cleans 75% of 1rm (135lbs)

                              20 wall ball shots (20lb ball)

                              20 lunges holding 35lb db to chest with both hands

                              Time: 25:51 (slowest of the day, but Rx'd).

                              This was the most exhausted I've been in a long time. Came close to meeting Pukie.

                              Comment

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