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SNAFU: Charlie Golf's Primal Journal

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  • SNAFU: Charlie Golf's Primal Journal

    I was introduced to the PB almost a year ago and have since tried to incorporate the Primal/Paleo WOE into my life however I can. My philosophy on exercise has changed a lot and I am definitely having more fun. I had interesting and positive changes in blood chemistry and can see a difference in body composition when I look in the mirror. On the body comp side of things, interestingly I originally checked in here with a caliper BF% of about 14.5% and have since learned that was way off!

    I just had a BodPod test done today, which is supposed to be as accurate as hydrostatic testing and it came back at a disappointing 22.6%!!! Still, I do look better in the mirror and am down 10 lbs from when I started this journey.

    Lately I've fallen off the wagon as far as nutrition is concerned and I feel like it keeps circling back to run me over a few times so decided to step it up and take on my own personal 30-day Paleo Challenge. We are headed to Maui in exactly 1 month so I figure it would be a nice culmination for my efforts in the short-term as well as a fun place to relax and play as a reward. A little accountability is a good thing so I've also decided to start a journal here. Not sure if this will be a long-term effort (the journal that is) but it has worked very well with my workouts so here goes nothing!

    April 14, 2011 (Day 1):
    Had to be at work at 0500 so I was up at 0330 after a late night to bed...ugh. Flew to NYC then a DH back so was able to sleep a little on the return flight home. Listened to the Robb Wolf's Paleolithic Solution Podcast and spent the rest of the day relaxing.

    Primal Movement:
    Move slowly
    1:15 of warm Ashtanga Yoga.

    Primal Fuel:
    B: Omelette with 3 whole eggs, some feta, spinach, tomato and green onion, coffee with half/half and 1 pack of Turbinado

    L: 1 tin of sardines, about 10 olives, 1 tsp of coconut milk

    D: 2 pork ribs, 1 chicken thigh and leg with skin, 1 cup brussel sprouts, 1/2 cup cauliflower, 1/2 cup broccoli

    S: 1 apple, 1 handful of pistachios

    LoseIt:
    1700 calories
    59% fat
    16% carb
    24% protein
    Last edited by Charlie Golf; 04-28-2011, 07:11 AM.
    iHerb.com 1st time buyer $5 discount code: GIS836

  • #2
    Day 2

    April 15, 2011 (Day 2):
    I was off today so had time to go to the gym and just hang out. A buddy and I went and got the BodPod measurement mentioned above. It required a 4-hour fast prior and then we gorged at a Mediterranean buffet (listed below). I got really tired afterwards and have remained so ever since. Even though "officially" started yesterday I had been gearing up for a few days prior so I think I'm already experiencing some low-carb drag.

    Primal Movement:
    Lift Heavy Things
    5x5
    Back Squats, Bench Press, Row, Weighted Dips, Hypers
    PRs on squats and bench

    Primal Fuel:
    B: 3 eggs fried in 1/2 T bacon grease, 1 cup mixed berries with 1/8 cu coconut milk

    L: 1 cup cucumber salad, 1 cup Greek salad with EVOO and balsamic, 1 cup Lebanese cabbage salad, 1 cup baba ganough, 3-4 oz ground beef kafta kabob, 2 meatballs, 1 chicken leg w/skin, 1 fish fillet, 3 falafel balls (legume...), 1 grape leaf (probably 1.5-2 T of rice)

    D: Iceberg wedge salad with commercial blue cheese dressing and real bacon crumbles, 8 oz smoked sirloin w/fat, 3/4 cup creamed spinach

    S: 12 oz coconut water, 2 T Flax oil

    LoseIt:
    2830 calories
    63% fat
    12% carb
    25% protein
    Last edited by Charlie Golf; 04-28-2011, 07:11 AM.
    iHerb.com 1st time buyer $5 discount code: GIS836

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    • #3
      April 16, 2011 (Day 3):
      Today I was back to work (travelling) so I was interested to see how I would do. Planned to just veg in my layover hotel but a buddy told me of a place that was on Man Vs. Food so I took a stroll to check it out for lunch. I felt like Grok searching out a meal and got to see parts of the city I was in most probably wouldn't venture in to .

      Primal Movement:
      Move slowly
      Walked 7 miles round-trip (in VFFs) separated by lunch.

      Primal Fuel:
      B: "Prepared" scrambled eggs, 5 slices of bacon, medium apple

      L: ~11 oz of crawfish tail meat*, 1 small potato, 1/2 ear of corn

      D: Ahi tuna (about 3.5 oz) salad with about 1/4 cup EVOO dressing, anchovies, tomato, cucumber, butter lettuce, celery, onion and hard boiled egg.

      S: Handful of mac nuts

      LoseIt:
      2110 calories
      52% fat
      15% carb
      33% protein
      *The crawfish at lunch had a butter seasoning but I didn't really account for it so my fat content was probably a little higher than recorded.
      Last edited by Charlie Golf; 04-28-2011, 07:12 AM.
      iHerb.com 1st time buyer $5 discount code: GIS836

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      • #4
        April 17, 2011 (Day 4):
        Easy day today but with an early (alarm-clock) induced wakeup. Didn't sleep really well last night but it was mostly due to being in a hotel room with noise in the halls, lots of lights on stuff in room and heavy bed covers (hot!). Had two flights today and then have spent the rest just relaxing -- lower body a little tired from yesterday's trek.

        Primal Movement:
        Nuthin'! Just chilled.

        Primal Fuel:
        B: 3 hard-boiled eggs and about 1.5 cups of mixed blackberries and raspberries, green tea

        L: About 3 oz fajita meat, 3 oz chicken breast, 1/3 cup guacamole and about 1.5 cups of lettuce with pico de gallo on it.

        D: 6 oz roasted salmon, asparagus, spinach salad with EVOO and balsamic

        S: 1 handful of hazelnuts and 1/2 oz jerky

        LoseIt:
        1470 calories
        55% fat
        13% carb
        32% protein

        I know I should probably be eating more but have eaten to satiety each day so don't really know...
        Last edited by Charlie Golf; 04-28-2011, 07:12 AM.
        iHerb.com 1st time buyer $5 discount code: GIS836

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        • #5
          April 18, 2011 (Day 5):
          Another day jetting about the country. Was kind of pooped when we got the layover but made myself work out and felt much better afterwards.
          Yesterday, I felt a little sluggish but I felt really well comparatively today aside from the alarm-clock induced wakeup...and I was sleeping like a baby when it went off!

          Primal Movement:
          Did my first CrossFit WOD
          3 rounds for time -
          100M run
          50 pushups
          100M run
          50 situps
          100M run
          50 squats
          100M run
          50 supermans

          I ended up scaling back to 25 reps on each exercise after the first round, primarily because I suck at situps. I wrapped it up in about 22 minutes and was seriously sucking wind!

          Primal Fuel:
          B: 3 eggs fried in a olive/canola oil mixture (airport restaurant), 4 slices of bacon

          L: ~6 oz catfish, about 25 boiled shrimp, broccoli, green beans, Greek salad with EVOO

          D: ~6 oz skirt steak with chimichurri (EVOO based), salad with olive oil dressing, broccoli

          S: handful of pumpkin seeds, a tin of sardines, and some coconut water post-workout

          LoseIt:
          2200 calories
          62% fat
          7% carb
          31% protein
          Last edited by Charlie Golf; 04-28-2011, 07:12 AM.
          iHerb.com 1st time buyer $5 discount code: GIS836

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          • #6
            April 19, 2011 (Day 6):
            Flew all day today from an early get-up until evening. Today was essentially a rest day.

            Primal Motion:
            I walked though the terminal in search of food LOL.

            Primal Fuel:
            B: 3 egg omelete with spinach, tomatoes, mushrooms and crumbled bacon, 1 banana

            L: BBQ turkey breast, brisket, spinach & romaine salad with EVOO and black olives

            D: Chili with beef (no beans), BBQ pork spareribs, broccoli

            S: Mac nuts, jerky

            LoseIt:
            2230 calories
            58% fat
            16% carb
            26% protein
            Last edited by Charlie Golf; 04-28-2011, 07:13 AM.
            iHerb.com 1st time buyer $5 discount code: GIS836

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            • #7
              Week 1 in the books

              April 20, 2011 (Day 7):
              Week 1 down! Was off today so had the opportunity to sleep in and then mostly just do stuff I needed to do today. I still feel like I'm not always eating enough, but I am eating to satiety. In fact, my dinner tonight was broken in two parts because initally I felt like I could eat more so I did and was satified after. Also, am in mild ketosis.

              Hardest thing I've dealth with so far is the fact I have to eat out a lot and not always sure of ingredients or if wait staff actually pays attention or GAS about special requests.

              Primal Motion:
              Lift Heavy Things
              5x5
              DL, OHP, weighted chinups, kipping pullups, DB post-delt flyes

              Primal Fuel:
              B: Primal hot "cereal" with almonds, mac nuts, coconut milk and banana

              L: Salmon, spinach, squash

              D: Crawfish tails, grilled salmon, grilled asparagus, and two chicken wings (random, I know)

              S; Coconut milk

              LoseIt:
              1950 calories
              55% fat
              11% carb
              34% protein
              Last edited by Charlie Golf; 04-28-2011, 07:13 AM.
              iHerb.com 1st time buyer $5 discount code: GIS836

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              • #8
                April 21, 2011 (Day 8):
                Another day off. Stayed up kind of late but slept in and well. Headed to a farm today that has grass-fed beef, free-range chickens/eggs, and raw dairy. Definitely gonna make regular stops there. Hung out by the pool a bit and soaked up some vitamin D. Picked up some liquid fish oil so I don't have to gulp down rediculous numbers of capsules all the time.

                Primal Motion:
                1:15 Warm Ashtanga Yoga

                Primal Fuel:
                B: 3 eggs, bacon, raspberries with coconut milk

                L: 1/2 rotisserie chicken, BAS with EVOO, coconut water

                D: Grass-fed NY strip, root veggies roasted in wild goose fat

                S: Jerky

                LoseIt:
                2460 calories
                52% fat
                15% carb
                33% protein
                Last edited by Charlie Golf; 04-28-2011, 07:13 AM.
                iHerb.com 1st time buyer $5 discount code: GIS836

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                • #9
                  April 22, 2011 (Day 9):
                  I didn't have to go to work until later in the evening today so was able to go lift and do some stuff around the house. I sort of "bonked" after my squat sets during my workout and stalled on my bench press. Also, kinda slept like crap the night before -- I slept soundly, just not enough (about 6 hours). Wondering if both have to do with my body "resetting" it's fuel source.

                  Towards the end of the day I really started to get tired and could feel my workout, especially in my arse and legs. Of course, it WAS the most I've ever squatted in my life so...

                  Primal Motion:
                  Lift Heavy Things
                  5x5
                  Squat, Bench, Row, Hypers, Dips

                  Primal Fuel:
                  B: Chicken breast and radish stir fry with sesame oil and 2 eggs

                  L: Meatloaf and asparagus

                  D: Skirt steak, guacamole and pico de gallo

                  S: Tin of Kipper snacks and a handful of hazelnuts

                  LoseIt:
                  2270 calories
                  60% fat
                  12% carb
                  28% protein
                  Last edited by Charlie Golf; 04-28-2011, 07:13 AM.
                  iHerb.com 1st time buyer $5 discount code: GIS836

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                  • #10
                    April 23, 2011 (Day 10):
                    It's hard to believe I'm already 1/3 of the way through...this actually has been, dare I say "easy." It's actually a little motivational and think it will probably continue naturally even beyond our trip to Hawaii.

                    Over the last two days I kicked my fish oil dosage up and think I got it a little too high because I've had a headache, and gut issues all day long. Gonna back off definitely. FWIW, I used Robb Wolf's calculator on whole9life.com and got a little too aggressive on the factor I used. I've also read in a few other locations that he has somewhat backed off that position on mega-dosing with the exception of those who are really sick -- kinda think they should update that calculator though.

                    Today was a work day and we had a short scheduled layover last night. Slept as soon as I hit the hotel room but still it was only a little over 6 hours of sleep...but don't worry folks, those people hauling your ass around in that shiny aluminum tube in that rarified, freezing air are wellllllll rested

                    Primal Motion:
                    Nada

                    Primal Fuel:
                    B: 3 hard boiled eggs, some bacon, some lox and some blueberries

                    L: Chicken breast fajitas, guacamole

                    D: Salad with EVOO, NY Strip, sauteed spinach, carrots, asparagus

                    S: Pumpkin seeds and a PaleoKrunch (a bit of a cheat b/c it has honey in it)

                    LoseIt:
                    2730 calories
                    62% fat
                    12% carb
                    26% protein
                    Last edited by Charlie Golf; 04-28-2011, 07:14 AM.
                    iHerb.com 1st time buyer $5 discount code: GIS836

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                    • #11
                      April 24, 2011 (Day 11):
                      Well my fish oil "OD" really got my gut going the last 24 hours. I'll be sure not to do that again. Finished up a trip today. Slept like crap last night but mostly because I just didn't shut my computer off when I should have. Did an unplanned 16-hour fast from dinner last night to brunch this AM. Got a few days off to just relax a bit.

                      Primal Motion:
                      Nada

                      Primal Fuel:
                      B: Omelette with sausage, onions, bell peppers, half a grapefruit

                      L: PaleoKit, chicken thigh, salad with EVOO, some baby carrots

                      D: Small steak and a chicken, shrimp and steak kabob, asparagus, an avocado and one piece of sausage that definitely had something funky in it because my tongue got numb!

                      S: Macadamia nuts, jerky, a deviled egg

                      LoseIt:
                      2310 calories
                      57% fat
                      15% carb
                      28% protein
                      Last edited by Charlie Golf; 04-28-2011, 07:14 AM.
                      iHerb.com 1st time buyer $5 discount code: GIS836

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                      • #12
                        April 25, 2011 (Day 12):
                        Got some decent sleep last night but still only about 7-7:30 hours...seems to be my norm. Got to spend the day taking care of stuff and hanging out with my wife b/c she had the day off as well. Probably could have eaten more but was full all day long. Really felt like dodging the gym but eventually decided to head that way -- glad I did b/c I pulled a higher DL than I ever have!

                        Primal Motion:
                        Lift Heavy Things
                        5x5
                        Deadlift, Press, Weighted pullups

                        Primal Fuel:
                        B: 3 scrambled eggs, 2 slices of bacon and some grapes

                        L: Carnitas (Mexican pulled pork), guacamole, cabbage and lettuce

                        D: Primal chili, coconut oil

                        S: Almond butter, (self)dried strawberries/blueberries, coconut oil

                        LoseIt:
                        1920 calories
                        60% fat
                        14% carb
                        26% protein
                        Last edited by Charlie Golf; 04-28-2011, 07:15 AM.
                        iHerb.com 1st time buyer $5 discount code: GIS836

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                        • #13
                          April 26, 2011 (Day 13):
                          Slept well last night but got up a little earlier than planned. Just relaxed and did stuff around the house. Wash washing my VFFs and when I pulled them out the upper was completely separated from the sole on the right one! The good folks at REI where they were purchased replaced them in a flash! Very impressed with their customer service.

                          Primal Motion:
                          Move slowly
                          1:15 Hot Yoga

                          Primal Fuel:
                          B: Primal hot cereal with macadamias, almonds, dried coconut, coconut milk and 1/2 a banana

                          L: Grass-fed ground beef fried in EVOO and an avocado

                          D: 6 oz canned salmon, brussels sprouts, chicken leg and two chicken thighs (no skin b/c they were conventional).

                          S: Olives, jerky, hard-boiled egg

                          LoseIt:
                          2110 calories
                          62% fat
                          10% carb
                          28% protein
                          Last edited by Charlie Golf; 04-28-2011, 07:11 AM.
                          iHerb.com 1st time buyer $5 discount code: GIS836

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                          • #14
                            April 27, 2011 (Day 14):
                            Slept like a rock last night but still woke up earlier than I cared to...without an electronic alarm (I guess I should consider my bladder an alarm of sorts LOL ). Had a conference call and then a business lunch and then hit the gym and dinner my wife. Hit a PR on my back squat once again. At lunch, had a huge victory and didn't touch a single tortilla chip...except pulling the one "excalibured" in my guacamole. Still eating to satiety and even making myself eat just to up caloric/protein intake.

                            Primal Motion:
                            Lifting Heavy Things
                            5x5
                            Squat, Bench, Row, Hypers, Dips

                            Primal Fuel:
                            B: 2 hard-boild eggs, handful of cashews

                            L: ~9 oz of skirt steak (fajitas), 3/4 cup guacamole, some salsa and grilled onions. Didn't touch one tortilla chip (huge success for me!)

                            D: Tuna and Salmon sashimi, salad, 1/2 avocado

                            S: 1/2 banana, 1/4 cup dried coconut, almond oil, 1 tin of sardines, 1 can of salmon

                            LoseIt:
                            2130 calories
                            59% fat
                            11% carb
                            30% protein
                            iHerb.com 1st time buyer $5 discount code: GIS836

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                            • #15
                              April 28, 2011 (Day 15):
                              Wow, 1/2 way and this seems like it is how I was supposed to live. This normally would have been a rest day but the weather was so freakin' amazing I just had to get outdoors. A buddy of mine and I hit the city park and got a good workout in...it consisted of a rugby pitch and a 40lb chunk of concrete. Plus a little Vitamin D.

                              Protein intake was a little high today but my average is just a little higher than my actual lean mass. Another interesting note -- I stopped taking my Prilosec (been taking it for about 18 years) cold turkey 48 hours ago. I've had just a little discomfort but nothing near what I've dealt with in the past. I've also started taking some digestive enzymes which actually increase stomach acid.

                              Primal Motion:
                              Impromptu workout in the park
                              Rock toss, overhead, left and right. Lunge to rock. Repeat to mid-field.
                              Same but reverse lunges 1/2 way and then broad jumps the other 1/2.
                              Pushup/bearcrawl 10M up and back.
                              Sprint length of pitch
                              Pullups on goal post
                              Sprint length of pitch
                              Commando pullups on goal post
                              "Suicide" sprints along pitch using light posts for interval
                              Agility "Cross" X3 with different variations

                              Primal Fuel:
                              B: Cage free farm-fresh eggs fried in coconut oil, bacon, raspberries, coconut milk

                              L: Lamb shank, cucumber/tomato salad, grilled squash, zucchini, and eggplant

                              D: ~14 oz crawfish tail meat, salad with EVOO.

                              S: Coconut water, Steve's Original Grass-Fed Jerky

                              LoseIt:
                              2090 calories
                              46% fat
                              11% carb
                              43% protein
                              iHerb.com 1st time buyer $5 discount code: GIS836

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