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Brian Gets Brawn

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  • Brian Gets Brawn

    Hello!

    Looking forward to sharing this journey with you all. I've done a bit paleo before. About a year ago I went 2 weeks pretty strict, then lost my job and injured my shoulder (more on that to come), and things pretty much fell apart. I wasn't really doing Paleo - I let myself have a bit of dairy and peanut butter. Turns out it was pretty much Primal - and for those 2 weeks, I'd never felt better in my life.

    I'm a former college football player, and I got into crossfit a while back (until I injured my shoulder). The shoulder still needs surgery, but I can do pretty much anything that doesn't involve pushing weight over my head, so I can do a modified version of Primal Blueprint Fitness.

    My downfall has always been binging and eventually falling off the wagon for weeks/months at a time. I can be strict for a week or two, but moving past the 2 week or so barrier has always been a problem for me.

    Looking forward to getting to know you all!

    Brian

  • #2
    Welcome Brian! I wish you success in finally kicking the sometimes bad dietary habits to the curb. Some people can go cold turkey and others do better easing into things and eliminating/replacing things gradually. You just gotta find what works for you. Feel free to ask any questions; this forum is pretty friendly and helpful most of the time.

    Comment


    • #3
      Originally posted by yodiewan View Post
      Welcome Brian! I wish you success in finally kicking the sometimes bad dietary habits to the curb. Some people can go cold turkey and others do better easing into things and eliminating/replacing things gradually. You just gotta find what works for you. Feel free to ask any questions; this forum is pretty friendly and helpful most of the time.
      Thanks! I've actually been at it about a week now. Doing good so far. I've kept an offline journal so I'll post up some details about what I've been doing/eating so far.

      Comment


      • #4
        April 25 log

        Workout: 2 mile run (outside)

        Felt OK Ė about 85 degrees or so outside. Quite a bit hotter outside than my last run.

        Total time: 18:19

        Other: 20 push-ups. Havenít done any upper body stuff in a while (like 6 months) because of my injured shoulder Ė just wanted to see how it felt. Push-ups felt pretty good Ė definitely going to be doing more of them in the future.

        Food:

        This wasn't much of a good day for Primal foods.

        Macros:

        Calories: 2004
        Fat: 104 g
        Carbs: 161 g
        Protein: 96 g
        Sugar: 112 g

        Meal 1:

        2 slices wheat bread, 2 tbsp Peter Pan peanut butter, 1 tbsp strawberry preserves, 1 cup 2% milk, Coffee with fat-free creamer and sweetener

        Meal 2:

        3 eggs, 3 slices turkey bacon, apple, 1 pat butter, 1 oz colby jack cheese

        Meal 3:

        5 slices lunch meat (ham and turkey), 2 oz provolone, mixed veggies (Green Giant)

        Other:

        A bunch of snack sized candies. Did an after-Easter egg hunt today at church with the youth group. I tried to resist, but I was weak.

        Comment


        • #5
          April 26

          Workout: did the basic "Lift Heavy Things" workout

          I can't lift anything over my head due to some torn cartilage in my shoulder.

          Warm-up (which ended up being more than a warm-up):
          Timed mile (outside): 8:06

          Most of this was uphill, and it was hard, despite the not-so-impressive mile time.

          Workout:
          2 Rounds (max effort):

          Push-ups, Pull-ups (one-leg chair assisted), Air squats, Plank holds (push-up position)

          Round 1:
          20 push-ups // 12 pull-ups // 35 air squats // 60 seconds plank hold

          Round 2:
          12 push-ups // 10 pull-ups // 35 air squats // 50 seconds plank hold

          Totals:

          32 push-ups
          22 pull-ups
          70 air squats
          110 seconds of plank holds

          Total score: 234

          As I was doing this, I kept thinking that I havenít done any real strength training in about 8 months (when I hurt my shoulder). I guess I just figured any upper-body training wouldnít be possible, and I sort of just gave up. Iíve done a bit of running and even less rowing in that time. My numbers arenít that impressive, but I was fighting off pukie, and it took me a few hours to feel ďnormalĒ again. Iím going to be hurting for a few more days, thatís for sure. On a positive note, my shoulder felt great Ė it seems I can do pretty much any movement except pushing things over my head and any kind of explosive or swinging motion (like cleans, snatches, kettlebell swings, etc).

          Food

          Macros

          Calories: 1960
          Fat: 60g
          Carbs: 200g
          Protein: 116g
          Sugar: 87g
          Lots of processed food today. Not enough protein.

          Breakfast (not primal):



          Fiber One cereal, 2% milk, banana, coffee, fat-free creamer

          Lunch (not primal):



          Lean Cuisine frozen dinner thing. It was actually pretty tasty, but I hate eating this stuff. Deep down I know that itís all processed crap. But itís healthy processed crap!

          Post Workout:

          Syntrax Nectar protein, 2 clementine oranges, handfull of walnuts

          Dinner (not primal):



          Wheat bread, 6 slices deli meat (ham and turkey), 2 oz provolone, bit of light mayo, butter (this was a good sandwich!)

          Late:



          One Hornsbyís Hard Cider. Not nearly as good as Woodchuck Pear Cider. Which isnít quite as good as Ace Pear Cider. But, Hornsbyís is all they had at Target.

          Comment


          • #6
            April 27

            Workout: 2 mile run (outside)

            I did this run outside. It wasn’t really hot (mid 80′s), but the humidity was killer. I initially wanted to do 3 miles, but at about 1.5, I was toast.

            Time: 19:37 (not so great)

            I’m feeling pretty sore from yesterday’s workout as well, so my legs felt pretty gassed before I even started.

            Other exercise: ~1.5 mile walk with my wife in the evening.

            Food:

            Macros:

            Calories: 1813
            Fat: 102 g (51%)
            Carbs: 126 g (28%)
            Protein: 97 g (21%)

            Lots of fat, but I’m not too worried about it. Didn’t really eat enough meals during the day, and the PB&J sandwich was a poor choice.

            Breakfast
            None – I’m a big breakfast eater, but today I didn’t really eat anything until lunchtime.

            Lunch
            2 slices wheat bread, 2 tbsp Peter Pan PB, strawberry preserves, 1c 2% milk, coffee, fat free creamer

            Dinner (almost primal - probably some suger in the dressing, and who knows what else):
            Apple Pecan Chicken salad from Wendy’s. Only used one packet of the dressing. These are pretty dang good.

            Late (almost primal again - some sugar in the yogurt):
            3 eggs, 3 slices turkey bacon, cheese, Greek Gods pomegranate yogurt (which is the best yogurt I’ve ever tried – so good).

            Comment


            • #7
              April 28:

              Workout

              Off Ė rest day.

              Food

              Macros:

              Calories: 1685
              Fat: 97 g (52%)
              Carbs: 119 g (28%)
              Protein: 103 (24%)

              Meal 1: Lean Cuisine Pizza (with some extra parmesan cheese Ė about 30 cals worth)



              Meal 2: Salad with grilled chicken and vinaigrette dressing (from Carolina Cafe). This was an awesome salad. I didnít eat the bread.



              Meal 3: Almond Crusted Chicken with asparagus. This was something Iíve wanted to try making for a while. It was good!



              Ingredients: Chicken breast tenders, ~1 oz almonds, bit of egg white, olive oil, and I put a touch of butter on the asparagus. Finally! - a real primal meal!

              Meal 4: 2 eggs, 3 slices of turkey bacon, 1/2 tbsp coconut oil, apple



              On a side note Ė frying up the bacon and eggs in coconut oil was really, really good. Great sub for butter. Another 100% primal meal - besides whatever nasties are hidden in that turkey bacon.

              Comment


              • #8
                April 29:

                Workout:

                I did some benchmark setting today. A couple fitness tests Iíd like to continue to challenge myself on are a timed mile and a 2K row. So today I hit the gym to see where I stand.

                Timed Mile (treadmill): 7:40

                Felt pretty good Ė better than I thought! I think I could have pushed a bit harder. Next time Iíll set the speed higher to start with.

                I took about a 4 minute rest and thenÖ

                2K Row (C2 Rower): 8:25

                Ouch. I was passed out on the floor after this. What an awesome (and painful) workout.

                Food

                Macros:

                Cals: 1782
                Fat: 105 g (53%)
                Carbs: 99 g (22%)
                Protein: 136g (31%)

                This was really close to being 100% primal! Iím happy about that Ė still had a fast-food salad in there from Wendyís, though.

                Meal 1: 3 eggs, 3 slices turkey bacon, apple, coffee, 1/2 tbsp coconut oil, fat-free creamer



                Meal 2: Almond Crusted Chicken, asparagus



                Meal 3: Wendyís Apple Pecan Chicken Salad (with 1 packet of dressing)



                Meal 4: 3 eggs (hard boiled), Fage 2% yogurt, handful of almonds

                Comment


                • #9
                  Friday Weigh In!

                  It’s Friday – that means weigh-in time.

                  Basic stats:

                  Weight: 206.4 lbs
                  Bodyfat: 26.2%
                  Lean Mass: ~152lbs
                  Fat Mass: ~54.bs

                  Measurements:

                  Stomach: 40 in
                  Waist: 38.25 in
                  Hips: 41.25 in
                  Biceps (flexed): 14.5 in

                  I’m going to use these as my starting points. Prepare for fancy graphs in the future. Google’s Chart API is pretty cool.

                  Goals (approx):

                  Weight: 175 lbs
                  Bodyfat: 10%
                  Lean Mass: 157.5 lbs
                  Fat Mass: 17.5 lbs

                  Comment


                  • #10
                    April 30:

                    Workout: 2 mile hike

                    Angela and I went to a local state park (Occoneechee) and hiked about 2 miles. There was a fairly decent little climb – it’s the highest point in Orange County, NC. Not a mountain or anything, though. I was huffing and puffing a bit at one point. Angela was leaving me in the dust!

                    Here’s a shot from the trail:



                    And from the top:



                    North Carolina is a pretty state.

                    Food: Cheat meal time!

                    Approx. macros:

                    Cals: 3547
                    Fat: 153 g (39%)
                    Carbs: 388 g (44%)
                    Protein: 103 g (12%)

                    Meal 1: 3 slices bacon (real bacon!), 3 eggs



                    Meal 2: 1 tbsp peanut butter, 1/2 tbsp strawberry preserves, 1/2 cup whole milk

                    side note about this meal - I cooked my eggs in the bacon grease. They were really greasy. Do you all cook up your eggs in all that grease, or do you drain some of it first?

                    Meal 3: Massive cheat meal: 3 glasses of Dr. Pepper, 1/2 of a Spinach Artichoke Dip appetizer, 1/2 Chicken Kabob entree (Bahama Breeze)





                    The entree was actually pretty healthy (besides the rice, which wasn’t all that good). The chicken and veggies were really tasty, and I saved half of it for later. Should make an awesome primal meal. Not sure what kind of seasoning/marinade was on it, though.

                    Other: Pint of Ben and Jerry’s ice cream (oh yeah!), Woodchuck Pear Cider (x3)



                    So this was like a 2000 calorie snack. Talk about a cheat!

                    Pretty sure I’ll feel like crap tomorrow morning. I’m giving myself these cheat meals (shooting for 1 per week) as sort of a “reward” for being healthy. I’m pretty sure that’s not a good strategy.

                    Comment


                    • #11
                      May 1

                      Workout:

                      Didnít do anything too strenuous today. Angela and I went for a walk (~20-30 mins) in the evening. My legs are still feeling pretty tired from the rowing I did yesterday. I didnít get much sleep last night, so I was pretty tired all day.

                      Food:

                      Macros:

                      Calories: 1561
                      Fat: 66 g (38%)
                      Carbs: 132 g (34%)
                      Protein: 73 g (19%)

                      Meal 1: 2 eggs (hard boiled), Greek Gods yogurt, apple, coffee, whole milk (in the coffee)

                      Meal 2: grilled chicken, grilled vegetables (leftovers from dinner yesterday), salad with slivered almonds, feta cheese and greek vinaigrette

                      Meal 3: Sirloin steak, sweet potato (with 2 pats butter), Woodchuck cider (x2)



                      Other: handful of almonds

                      Another not-so primal day. It was actually pretty decent except for the Woodchucks, I suppose...

                      I was pretty wiped out all day thanks to only getting about 3-4 hours of sleep. Thatís what I get for having a bunch of soda with caffeine for dinner last night. I should know better as it happens every single time I do this.

                      Comment


                      • #12
                        journey is a good way of relax. good luck and have a good time.

                        Comment


                        • #13
                          Keep it up Brian! I was worried at first reading your journal entires with Lean Cuisine and bread, but the later entries look MUCH better. Eggs and real bacon are awesome!

                          There's nothing wrong with the cardio you're doing, but you might want to give intervals a shot for some more fun. Sprint/row as hard as you can for 10-30 seconds, then recover for a while and go at it again. And keep at it with the strength training. I've been weight lifting for about 3 years now and although the results are slow, they are steady.

                          Comment


                          • #14
                            Originally posted by yodiewan View Post
                            Keep it up Brian! I was worried at first reading your journal entires with Lean Cuisine and bread, but the later entries look MUCH better. Eggs and real bacon are awesome!

                            There's nothing wrong with the cardio you're doing, but you might want to give intervals a shot for some more fun. Sprint/row as hard as you can for 10-30 seconds, then recover for a while and go at it again. And keep at it with the strength training. I've been weight lifting for about 3 years now and although the results are slow, they are steady.
                            Thanks! I'm getting better with the food. Early in the week I was still sort of on the fence - kind of the "do I really want to do this?" kind of thinking. At this point I'm in 100%.

                            I really do miss strength training. I was a linebacker in college, and I really enjoy stuff like cleans, snatches, squats, deadlifts, etc. Probably one of the reasons I really loved CrossFit. I tore some cartilage in my shoulder back in August. It doesn't really keep me from doing day-to-day things, but I can't do any explosive movements or push things overhead - and I really haven't done much strength training at all in the last 8 months, so I've lost lots of strength.

                            I've got an MRI tomorrow to see just what sort of treatment I'll need.

                            Thanks for checking in!

                            Comment


                            • #15
                              May 2

                              Workout:

                              2 mile run (outside) – 17:24

                              The last time I ran this route was almost a full minute slower, so that’s good news! It was a bit warmer than I’d have liked, but still a beautiful day. After the run I mowed the lawn, so there was a bit more exercise and sun time.

                              Food:

                              Macros:

                              Calories: 1870
                              Fat: 114 g (55%)
                              Carbs: 118 g (25%)
                              Protein: 122 g (25%)

                              Notes: I’d say today was about 99% primal. I had some Kraft salad dressing that had some sugar in it, plus a bit of peanut butter and artificial sweetener in my coffee. Also – I ate lots of vegetables – something I have been bad about doing in the past.

                              Meal 1: 3 eggs, 3 slices of bacon, 2 clementine oranges, coffee w/whole milk (and artificial sweetener)



                              Meal 2: Deli turkey and chicken, 1/2 avocado, mixed beans and carrots



                              Meal 3: apple and handfull of almonds

                              Meal 4: 2 eggs, salad with Kraft Greek Vinaigrette, whole milk, peanut butter



                              Meal 5: deli chicken, strawberries, blackberries, almonds



                              Other notes: I've been fighting a headache for the last day or so. Not sure what's causing it - maybe an effect of moving from a diet full of bread/pasta to the primal diet? I haven't been all that strict, but maybe that's all it takes?
                              Last edited by brianwahl; 05-04-2011, 12:51 PM.

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