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Primal Challenge Journal (Welshcaveman)

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  • Primal Challenge Journal (Welshcaveman)



    I'm not even sure how I stumbled onto this website - I wasn't specifically looking for a diet or anything - but for the past 4 days straight, I don't think I've been on any site but this one! It's a bit cliche but it feels like this would "fit"(?)


    Bid farewell to pizzas and cookies last night, woke up, weighed myself, kicked myself, and then tucked into a primal breakfast.


    I have very recently called time on playing rugby after a couple of knee injuries, and have turned to throwing at the ripe old age of 28 as my new sport. Doesn't get much more primal than throwing, does it?!


    Specifically, for the next 30 days my goals are to lose 5-10lbs. Longer term, I'd like to drop around 20-30lbs so I can look good nekkid and get stronger and faster so I can throw hammer, discus, shot and javelin further than my friend who started training a few months ago and outweighs me by around 100lbs.


    Exercise plan is to lift a few times a week (all strength/power stuff), throw a couple of times, do some slow stuff most days for 30-60 minutes, and throw in a couple of Litvi Sprints every few days. Not sure on exact schedule until I get confirmation of throwing practice days for off-season, so I'll wing it for now.


    DAY 1

    Wt - 199.5lbs (I'm only 5'3" so this is not a good look!)


    FOOD

    -3 egg omlette with a few shiitake mushrooms

    -big ass salad made of spinach, rocket, avocado, tomato, peppers and 6oz lean roast pork loin with olive oil and white wine vinegar dressing

    - picked at 12oz roast pork loin before and after my workout, with 150g blackberries.

    FITDAY said:

    Calories 2,173

    168g protein

    51g carbs

    146g fat


    WORKOUT

    Overhead Squats

    1x5 @ 20kg

    1x5 @ 40kg

    2x5 @ 47.5kg


    Power Clean

    1x5 @ 70kg

    1x5 @ 75kg

    1x5 @ 80kg


    Front Squat

    1x5 @ 60kg

    1x5 @ 70kg

    1x5 @ 80kg


    Romanian Deadlift

    1x5 @ 105kg

    1x5 @ 110kg

    1x5 @ 115kg


    Barbell Twists

    3x5 (each side) @ 40kg


    Medicine Ball Hammer throws

    3x5 (each side) @ 10kg


    40 mins x-trainer, hill program, lvl 13


    NOTES

    - good first day I think, felt hungry before lunch and again before getting in from work but I ate a salad for the first time in a looong time... this time I liked it!

    - workout was ok, all weights felt pretty comfortable so will up them a bit next time out.


    See you tomorrow


  • #2
    1



    DAY 2

    Wt - 196.5lbs (-3lbs)


    Food

    -3 egg omlette with a few shiitake mushrooms

    -big ass salad made of spinach, rocket, avocado, tomato, peppers and 6oz lean roast pork loin with olive oil and white wine vinegar dressing

    -roast chicken breast and leg (skin eaten!)

    -150g blackberries

    2,099kcals

    140g fat

    52g carbs

    163g protein


    NOTES

    -3lbs is a nice start but obviously was just water. I'll adjust my target to being sub 190lbs by day 30 with fingers crossed for 188lbs.

    -made myself a really nice ratatouille for tomorrow to have with left over chicken

    Comment


    • #3
      1



      Welcome to the party, Welshcaveman. There's a couple of UK bods beginning to make an appearance.


      I found taking a photo each monday morning and seeing the changes over the weeks was a real boost especially when the scales were being economical with the truth.


      Are you at Swansea uni?

      Comment


      • #4
        1



        Hi gt - thanks for the welcome!


        I'm living in Ellesmere Port (near Liverpool) now and will be going to Keele to study - I would have loved to go back to Swansea but they don't do the course so for the next few years I'll be living here.


        DAY 3

        194lbs (-5.5lbs)


        FOOD

        -roast chicken, homemade ratatouille (1xaubergine, 2xcourgettes, 2xtomatoes, 1xyellow pepper, olive oil, white wine vinegar)

        -2 tbsp peanut butter

        -6oz roast pork

        -150g blueberries

        Fitday

        2,029kcals

        121g fat

        94g carbs

        151g protein


        EXERCISE

        40-60 mins exercise bike (wasn't paying attention to the clock!)


        NOTES

        - I know this is water loss (you can't lose 5.5lbs in 3 days surely!) but it still feels good. My face looks leaner and, bizarrely, my eyes seem brighter!? - probably because I've eaten more fruit and veg in the last 3 days than I have in the last 3 months (I'm not kidding). Hell, if I had a furry coat it'd be shining about now!


        -diet was good today but I went a bit higher than I wanted on the carbs. I know 50-100g is the "sweet spot" so was still in the right area, but I wanted to keep to nearer 50g or below to begin to really kick start it. I liked the ratatouille but will not bother with the aubergine again: it tasted average and I'd rather chuck in an onion and extra courgettes at a fraction of the carb/calorie "cost".


        -I probably could have lifted again today but just had a degree of stiffness and I know that an extra day will allow me to hit it all the harder tomorrow. Just did some exercise bike while my dinner roasted instead.


        Hoping for some more low numbers tomorrow but think I have probably bottomed out on water-loss so the drop should slow considerably now.

        Comment


        • #5
          1



          Didn't get a chance to post yesterday!

          DAY 4

          Wt - 193.5lbs

          FOOD

          -2xsausage, 1xegg, 2xblack pudding, 100g baked beans, 1.5slices toast with butter

          -6oz roast pork with courgettes, peppers, tomatoes

          -6oz roast pork with 3 eggs

          Fitday

          2,172kcals

          150g fat

          63g carbs

          143g protein


          EXERCISE

          none


          NOTES

          -It was my last day at work yesterday before heading off to uni so I got a free breakfast which meant I had to reshuffle a couple of other things to keep my calories/carbs low enough but I think I managed ok.

          -another 0.5lbs was a nice surprise as I felt a bit bloated when I woke up.

          -Didn't hit the gym or do any slow stuff: as soon as I got in I went for a nap that lasted until 10pm! Will go to the gym and do a bit of x-trainer after today.

          Comment


          • #6
            1



            DAY 5

            Wt - 193.5lbs (-6lbs)


            FOOD

            -4 eggs, 75g blueberries, 6oz roasted pork shoulder

            -6oz roasted pork shoulder, spinach and rocket salad

            -6oz roasted pork shoulder, 75g blueberries

            Fitday

            1,907kcals

            133g fat

            29g carbs

            145g protein


            EXERCISE

            Overhead Squats

            1x5 @ 20kg

            1x5 @ 40kg

            1x5 @ 50kg


            Power Clean

            1x5 @ 70kg

            1x5 @ 80kg

            1x2 @ 85kg

            1X3 @ 85kg


            Front Squat

            1x5 @ 70kg

            1x5 @ 80kg

            1x5 @ 90kg


            Romanian Deadlift

            1x5 @ 105kg

            1x5 @ 115kg

            1x2 @ 120kg


            Barbell Twists

            3x5 (each side) @ 40kg


            Medicine Ball Hammer throws

            3x5 (each side) @ 10kg


            NOTES

            -no weight loss today and felt a little bit sluggish. I didn't do the x-trainer after lifting, I just didn't have it in me.

            -pork shoulder is fattier than neck loin... and therefore much tastier!

            -training was actually ok despite feeling a bit lacklustre towards the end. Only going to up the overheads and front squats by 2.5kg next time. The rest can probably stay where it is - power cleans were weird, the first 2 flew up but then I hit a wall, rested a couple of minutes and the next 3 were solid too. Will go for a good long walk tomorrow with the dog.

            Comment


            • #7
              1



              DAY 6

              Wt - 192.5lbs (-7lbs)


              FOOD

              -4oz roast pork shoulder, 75g blackberries

              -5 eggs, 1/2 onion omlette, 75g blackberries

              -12oz bbq'd leg of lamb, 10 sprouts, 2 tbsp olive oil

              Fitday

              1,903kcals

              119g fat

              50g carbs

              158g protein


              EXERCISE

              -walked around a big shopping village to find some proper walking boots (decided to give this outdoors stuff a try), probably a mile all told.

              -got lost for an hour and a bit in a forest with my dog. Not difficult terrain but did involve climbing over fallen trees in places.


              NOTES

              -Happy to see another lb fall off overnight! This is the lightest I have been in about 3 years (I was all the way up to 210lbs in January following knee surgery to fix my ACL which had kept me relatively inactive for 2 years). So, in total 17.5lbs lost, 7lbs while following the guidelines of this website.


              -Despite my happiness with the results, today was mentally the hardest by a looooong way. Been trying to talk myself into eating pizza as a reward for dropping the weight and I do want to have the odd cheat meal, but ON MY TERMS. I am still struggling with the urge now (about to tuck into the lamb) but have drawn a line in the sand that any "cheat" meal will be scheduled ahead of time by ME... not by that little voice on my shoulder whenever he senses weakness! On that note, I hereby declare that a no holds barred cheat meal does await, when I break the 190lb barrier (please God, be soon!).


              -Enjoyed the walk, never out of breath but did get a healthy sheen of sweat on me (while the dog got a healthy sheen of mud all over her - she misjudged a little brook we jumped). Need to make this walking outdoors business more of a fixture. Good for me and good for the dog.

              Comment


              • #8
                1



                DAY 7

                Wt - 192.5lbs (-7lbs)


                FOOD

                -eggs, sausages, more sausages, onion, yellow pepper, courgettes, blackberries.


                EXERCISE

                -2 mile walk


                NOTES

                -no weight loss today but instead a sense of pride that I had beaten the temptations yesterday... I had them again today but the sausages sorted them out (see below).


                FOR THE LOVE OF SAUSAGES

                I've always been under the impression that sausages were just a no-no for dieting full stop - must be that CW that gets mentioned a lot around here.

                Then, while trying to talk myself out of going for a Burger King today, I reasoned that they were normally a no-no because of high sat fat levels... my understanding (book now on order so I may be wrong!) is that this isn't such a concern... ah, thinks I, but what about that "what goes into a sausage?" I watched a while ago.. I'm sure it concluded that generally sausages were made out of willy's and eyelids. My local butcher is meant to have good sausages so I thought I'd drive down and see him;


                Then I thought again. He's a mile away... I'll walk!! Long story short, he uses pork and that's it (no nasty fillers/water etc), is cheaper than the supermarket muck, and also has rabbit!! So, I walked a mile to the butchers, picked up 2 rabbits, 1 chicken, a dozen sausages, 2 cumberland sausage rings along with a dozen of the biggest eggs I've seen, and carried it a mile home. I now have a source of relatively cheap rabbit, free range chicken, sausauges and whatever meaty delights I fancy... plus it's a couple of miles I would NEVER normally walk.


                -Next Monday I start university and I think this is going to have a pretty big impact on my activity level! During the day for the past 3 years I've been sat on my arse staring at a computer screen. Soon, I'll be walking around campus with my books, having relatively active classes and my brain will be a lot more engaged. Additionally, I will be walking to and from the train station 5 days a week. This is an extra 3 miles a day, and based on a 31 week academic year, will increase my annual mileage by 465miles! Throw in a few days of heavy lifting/sprinting and an hour or so of javelin/shot/hammer/discus a week and I'll be genuinely active!


                Speaking of which, I need to reduce my lifting sessions. I was definitely flagging by the end of the last one, and I think the idea is to up intensity and lower time, so will be working on a new split tonight to start tomorrow. Any ideas will be welcome (I'm doing purely power based stuff for throwing, so compound lifts, emphasis on hip extension... can start doing chest again now as shoulder seems to have forgiven me for using a machine for heavy benching!)

                2,160 159.1 41.0 143.1

                Comment


                • #9
                  1



                  DAY 8

                  Wt - 192.5lbs (-7lbs)


                  FOOD

                  -eggs, bit of cheese, onion, rabbit, sausages, blackberries,

                  Fitday

                  1,868kcals

                  128.5g fat

                  33.5g carbs

                  141.5g protein


                  EXERCISE

                  Walked about a mile


                  Overhead Squats

                  1x5 @ 30kg

                  1x5 @ 40kg

                  1x5 @ 52.5kg


                  Power Clean

                  1x3 @ 75kg

                  1x3 @ 85kg

                  1x2 @ 90kg

                  1x1 @ 90kg


                  Front Squats

                  1x5 @ 60kg

                  1x5 @ 82.5kg

                  1x5 @ 92.5kg


                  Chins with weight hanging from waist

                  3x5 @ +10kg


                  Barbell Twists

                  3x5 @ 40kg (each side)


                  NOTES

                  -No mvmt on losing the power belly today. Hoping for better luck tomorrrow. 190lbs is such a milestone for me (would be lowest wt since summer of 06, and I think I've got more muscle now).

                  -Food was fine. Now that I sit and write about it... I realise I didn't have a single craving today! Result. Still want a pizza, but didn't feel the need for one.

                  -Training was ok. I've shaved 6 sets off and it made a difference. I'll alternate front squats with RDL's and weighted chins with bench, and power cleans with power snatches from here on and see how it goes.


                  Overheads and fronts were ok, but front squats are getting near my current max I think - up both by 2.5kg again next time and see what happens.


                  Clean was frustrating. Have dropped the reps so I can focus more on intensity but my damn grip is limiting the pull. Need to start doing some grip work.


                  Major result with the chins. In February, I couldn't do 2 proper chins - now I'm banging out full ROM chins with 10kg hanging between my legs (stop sniggering at the back).


                  Twists were good - felt really explosive (but controlled). Keep this weight for now but start upping slowly in a few weeks.


                  Fingers crossed for weight loss in the morning!

                  Comment


                  • #10
                    1



                    DAY 9

                    Wt - 192lbs (-7.5lbs)


                    FOOD

                    -onion and cheese omlette, blackberries, BIG rabbit and sausage casserole with streaky bacon, zucchini, onion, mushroom and tomatoes.

                    Fitday

                    2,082kcals

                    126g fat

                    62.5g carbs

                    180g protein


                    EXERCISE

                    -45 minute dog walk in forest, more hilly than last time. At the end I paced out a little race-course of about 30 metres, featuring tree stumps/roots, ditches, puddles and a wicked incline for the last 10m... raced the dog to the top, walked back and repeated for 5 goes. The little bugger didn't let me win once.


                    NOTES

                    -At last!! Have broken the 192.5lb mark! Only half pound lost but on a day to day basis that's all you can hope for. Another pound by the weekend would do me fine!

                    -Casserole is simmering away as I type and mouth is watering!

                    Comment


                    • #11
                      1



                      DAY 10

                      Wt - 192lbs (-7.5lbs)


                      FOOD

                      -cheese and onion omlette, streaky bacon, 3 beef burgers, 1 big cumberland sausage (burgers and sausage made by the local butcher, not some idiot in a factory somewhere)


                      Fitday

                      2,145kcals

                      152g fat

                      23g carbs

                      171g protein


                      EXERCISE

                      -walked 3 miles

                      -did an hour and a bit of hammer throw training


                      NOTES

                      -My lurve handles have definitely tightened up and I feel like there should be mvmt on the scale again soon. I could, however, be completely wrong.

                      -nice walk today; again, I had some jobs to do - go to the doctors to get him to sign a medical disclosure document for university, and then on to the flooring shop to price up. I would ALWAYS have driven before (did a routeplanner, and it's a little more than 3 mile round trip) but decided to be all caveman about it and walk. Felt good and loosened my quads up (a little stiff from squats and yesterdays up-hill sprints).

                      -Throwing is great fun - a lot more technical than I thought but back and core feel throughly worked. I wasn't terrible at it either, which is nice.


                      -diet... strange things happening here. More on that in a bit. I know meat choices aren't perfect (sausage and burgers for Gods sake!) but they are relatively good ones (made of real meat, don't shrivel up, not much leaks out of them when cooking) so I'm going with it til they're gone.


                      Onto the weird stuff... I noticed it yesterday and then got it confirmed today. For the past two days when I've stepped on the scales I've been hoping for some weight loss. This is not strange.

                      However, my hope for the scale to say <190lbs is not because I desperately want a pizza and cookies. This IS strange.


                      Earlier in the week, when I jumped on and realised I couldn&#39;t have naughty food that day, I was gutted and seriously wondering how to get through the day without giving in to cravings. Now, it&#39;s a shrug of the shoulders and onto my omlette.


                      So.. the craving for sugars and pizza appears to be gone and... I&#39;m not sure how I feel about it!! I love pizza, doughnuts and cookies and had hoped against hope that PB would be a way of eating that was sustainable enough that I could hang on long enough, for 7-10 days for instance, before having a free, no-hold-barred meal. Now I&#39;m not bothered about having one.


                      This is obviously great news in that temptation isn&#39;t an issue, and I don&#39;t want to be the idiot bitching because he got what he wanted... but, dammit, I&#39;m going to miss those foods!


                      Maybe I&#39;ll feel different when I get under 190 and give myself the green light to "cheat", but the fact I had <25g carbs today didn&#39;t even register til I put it through fitday.


                      Feeling brilliant, but wish my damn book would arrive!

                      Comment


                      • #12
                        1



                        DAY 11

                        Wt - 192lbs (-7.5lbs)


                        FOOD

                        -mushroom, onion and cheese omlette, streaky bacon, burger and pork sausage.

                        Fitday

                        1,952kcals

                        140g fat

                        18g carbs

                        159f protein


                        EXERCISE

                        -none really, just stretched a bit.


                        NOTES

                        -Dammit!!! No weight loss. I felt sure something would happen today. I&#39;ve got to assume most of the 7.5lbs is water because of the speed it came off - 7.5 in 11 days is good, 0.5lbs in the last 5 is not!

                        -Having declared myself craving free last night, I woke up desperate for... well, I wasn&#39;t sure what, but it had to be a cheat food! Went to the shop and went to the sweets/bakery section deciding I would, in all probability have a cookie or a pastry. I just didn&#39;t fancy any of it and walked out with nothing but my trusty coke zero (something else I need to give up at some stage).

                        -upper back good and sore from hammer last night, core also knows it was worked.


                        I have sort of allowed for a cheat tomorrow. I&#39;m heading to London by coach to pick up my brothers car and it is an unspoken rule that we have to eat crap when we meet up! To try and limit damage, or atleast know what I was doing to myself, I went onto the KFC website (his junk of choice) to get their nutritional info and was pleasantly surprised. Don&#39;t get me wrong, it&#39;s not ideal and I remember hearing that their chickens aren&#39;t exactly free range, but I thought they&#39;d be a lot worse.


                        I&#39;ve added it to fitday now and planned ahead tomorrow. With my big ass omlette in the morning to stave off any temptation of eating service station rubbish en route, and half a variety bucket (minus the fries), I&#39;ll come out at <1800kcal, and under 70g carbs with just enough protein and fat to be more or less what I&#39;m currently having. Hell, I can have some gravy and be under 80g carbs.


                        Bought "Good Calories, Bad Calories" (or it&#39;s softback title over here, "the Diet Delusion") - I thought they were different books but had them both open and are word for word the same so went for the cheaper paperback! It&#39;s mentioned here a lot but I stumbled onto a zero-carb forum and it&#39;s their bible so thought I&#39;d give it a try while I wait for the PB to get here.

                        Comment


                        • #13
                          1



                          Couple of days away picking up a car from by brothers place... so a catch up


                          DAY 12

                          191lbs (-8.5lbs)


                          Didn&#39;t eat in the morning to offset planned cheat in the evening - KFC


                          DAY 13

                          no weighing today


                          NOTES

                          - please with the drop to 191lbs. Going to weight every couple of days instead of every day from here on in.

                          - Felt terrible after my cheat meal, ended up having a bag of fries too and it really opened a door to cravings. Didn&#39;t go too nuts though and starting to feel better now.


                          Start uni tomorrow so plan is to load up on eggs in the morning and then do some shopping on the way home. Got chicken and rabbit but need to get some red meat going!

                          Comment


                          • #14
                            1



                            DAY 14

                            Wt - didn&#39;t check


                            FOOD

                            -cheese and onion omlette, roast beef.

                            Fitday

                            1,064kcals

                            75g fat

                            7g carbs

                            88g protein


                            EXERCISE

                            -walked about a mile


                            NOTES

                            -Still feeling a bit rough from the cheat meal when I woke up so decided to take a fast for 24 hours, which was relatively easy because today was my first day at university so had lots to keep me preoccupied! Was hungry when I tucked in though.

                            -obviously, calories and protein levels too low but used today as a bit of a counterbalance to the excesses of Saturday and will be back onto normal, uber-low carbs tomorrow but calories will be around 1800.

                            -will weigh tomorrow to see the extent of the damage.


                            Nearly halfway through the 30 day challenge (although I&#39;m not really viewing it as either a 30 day thing, or a challenge!)


                            I seem to be naturally tending towards extremely low carbs (except for onions, no "carb" foods at all). I&#39;ll have to read up on the pros and cons of this, but it is just what my body is asking for (ignoring, of course, odd requests for apple pie).

                            Comment


                            • #15
                              1



                              DAY 15

                              Weight - 190lbs (-9.5lbs)


                              FOOD

                              -cheese and onion omlette, pork and steak

                              Fitday

                              1,955kcals

                              138g fat

                              12g carbs

                              163g protein


                              EXERCISE


                              Power Clean

                              1x3 @ 75kg


                              Deadlift

                              1x20 @ 90kg


                              Chins

                              3x6 @ BW+10kg


                              Bent-over Row

                              3x8 @ 70kg


                              Barbell Curl

                              3x8 @ 35kg


                              NOTES

                              -Pleased (and a little surprised) at the weight loss!

                              -Got quite hungry after training, eating me some steak now.

                              -Only did the one set of power cleans because the bloody bar was slightly bent (which means no perfect bars left, and really throws you off on the catch).


                              -Going with a 20-rep compound move twice a week: the theory is it stimulates growth hormone and maximises effects of other work done in the session. Plus, it screws you up enough that you can&#39;t do that much more so sessions are brief and intense by necessity.


                              -Have done a bit more reading on the nearly zero carb thing and there seems to be quite a community of carnivores who swear by it. Those who are sportsmen/athletes do tend to be distance runners though so not sure how it would effect power training. More reading required.

                              Comment

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