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Primal Journal (Misabi)

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  • Primal Journal (Misabi)

    Just a quick intro as the links below have all the gruesome details.
    Basically, I've been paleo off and on for a few years, finally finding the PB around July 2010 and never looking back

    Before and after pics thread
    Obligatory introduce yourself thread

    Why am I starting a journal after being primal for so long, you ask?
    Because, for me, PB works too well!
    Because I haven't had to go back to wearing my baggy pants, I haven't had the motivation to get my arse back in the gym and I'm inherently lazy

    With my diet & sleep dialled in and improved management of stress levels all minimising any inflammation, my body composition has been easy to maintain over the past year with little exercise. I walk to and from work, around 30 to 45 mins / day, and have occasionally done some impromptu bodyweight workouts (some months a couple of times a week, other months only a couple of days, other months nothing).

    This journal is as a result of the many inspirational stories on the before and after thread, of people who have a much harder time losing weight or maintaining their body comp at their desired levels, and is my commitment to aiming for the 100% primal lifestyle rather than just concentrating on eating primally.

    It's also a challenge to myself to see what changes I can make to my physique in the coming months by introducing a couple of weight lifting sessions and a sprint session per week.

    Grok on
    Last edited by Misabi; 10-21-2011, 07:27 PM.
    If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

    Originally posted by tfarny
    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

  • #2
    Day 1

    Meals
    Brekkie: 3 egg omelette + a couple of roast Hong Kong pork ribs left over from last night's dinner.
    Snack: piece of home made beef jerky and a handful of macadamias.
    Dinner: Last piece of the Hong Kong pork ribs, half a kumara & kale sauteed in bacon grease with a little bacon to garnish.


    Impromptu workout today as I had to collect sea water for my fish tank.
    So approx 20 metre farmers walks carrying buckets of water. Took about 10 mins.

    1 x 20 litres
    7 x 40 litres

    Not sure what sea water weighs, but felt like roughly 20 kgs/20 litre bucket.
    Last edited by Misabi; 10-22-2011, 01:11 AM. Reason: corrected spelling & add pictures
    If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

    Originally posted by tfarny
    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

    Comment


    • #3
      Got busy tonight while making dinner for today, fried off some chopped bacon ready to use in egg & veggie muffins that I'll cook tomorrow.
      I usually cook up a couple of trays of them to eat for brekkie, snacks or lunch during the week.

      Used the grease from this to sautee the kale for tonight's dinner, as well as some as a garnish.

      Also cooking up a batch of beef shin on bone as a kind of chilli/stew ready for dinner during the week.
      Last edited by Misabi; 10-25-2011, 01:39 AM.
      If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

      Originally posted by tfarny
      If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

      Comment


      • #4
        Haven't had time post any updates for a couple of days, so here we go

        Day 2 - Sunday

        Up at 06:30 and on the road by 07:00, without brekkie, as I had a 3.5hr drive to visit a macadamia orchard that I'm thinking of buying.
        Had 1/4 of a supermarket rotisserie chicken & a banana around 11:00.

        The orchard is about 10 acres and we walked around the perimeter to have a good look around, however dh lost the car key at some point and only noticed just as we got back to the farm house. This meant that we ended up walking around the perimeter another couple of times until we found the keys, so that was the exercise for the day

        For lunch we ended up stopping at a pub on the way home, where I had a big bowl of seafood chowder, which tasted great but was less than 100% primal as it had that nasty fake crab meat surimi.

        Got home and had some beef jerky while we got ready to a mates house to watch the rugby world cup final.
        Thankfully, when we got there they'd saved a huge pile of the whole pig that they'd spit roasted that I topped off with a large salad.

        I was a good boy and only had 2 bottles of beer to celebrate the All Blacks win over the French.
        If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

        Originally posted by tfarny
        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

        Comment


        • #5
          Day 3 - Monday

          Had a few tablespoons of greek yoghurt over 1/2 a cup of blueberries and a handful of macadamias for breakfast.

          Took the dogs out for a walk for about 30 mins, and also did a couple of 100m sprints while we were out.

          For lunch I had a couple of spoons of chilli made from beef shin on bone, slow cooked in a cast iron pot on Saturday night, along with a couple of pieces of jerky and a dollop of sour cream.

          Dinner was chilli served over salad.


          Finally cooked up a few trays of egg, bacon & cauliflower muffins (using the bacon that I cooked up on Saturday):
          Last edited by Misabi; 10-25-2011, 01:49 AM.
          If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

          Originally posted by tfarny
          If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

          Comment


          • #6
            Day 4 - Tuesday

            At brekkie at around 11:30 today, which consisted of 6 egg, bacon & cauliflower muffins and 3 chunks of jerky.


            Also had a banana mid afternoon.
            Ate dinner early, around 17:30. More chilli on salad.


            Was peckish again a couple of hours later, so had an avocado and blueberry smoothie and a square of lindt 85% chocolate.
            Last edited by Misabi; 10-25-2011, 02:31 PM.
            If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

            Originally posted by tfarny
            If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

            Comment


            • #7
              Oops, missed a couple of days. Here goes trying to remember.....

              Day 5 - Wednesday

              Brekkie around midday: 5 egg muffins & some jerky


              Hit the weights in the gym, did some squats, clean and presses, pull ups and dips.
              Ate a banana & orange after the gym.

              Dinner: was more chilli on salad + half a kumara with some butter


              Picked up a couple of cartons of H2coco coconut water that's just recently gone on sale here in NZ, one natural and the other pineapple flavoured, pretty good

              I've been trying out the new paleo track food tracking tool just to make sure I'm not under eating (which I find easy to do on PB) as I'm trying to add some muscle mass, and as I thought I'm probably sitting around the 2000 calorie mark on average, maybe a little lower. More importantly, my protein intake was sitting at around 100g, when ideally it should be at 155 - 160g (working on 1g/lb of body weight)

              So knocked up a whipping cream and blueberry smoothie/mouse with a scoop of whey powder (belongs to dh).
              Realised later that the whey causes me some bloating and gasiness, so won't be doing that again.
              Last edited by Misabi; 10-27-2011, 04:10 PM.
              If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

              Originally posted by tfarny
              If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

              Comment


              • #8
                Day 6 - Thursday

                Rest day today and after looking at how much I've been eating and the numbers yesterday, decided to up it a bit today.
                As I need more protein, I thought I'd bring back an old favourite that I was eating almost daily when I was training hard a couple of years ago:
                canned wild caught salmon and cottage cheese! It may not sound appetising, but it's packed with protein, good fats and good for your omega 6 : 3 ratio and tastes surprisingly good

                So, here's the food for today:

                Brekkie (approx 11:00): 6 egg, bacon muffins, 100g jerky, a dozen mac nuts & 1 orange.
                Dinner 1 (approx 17:30): 400g kumara, with butter 200g of canned salmon and 150g cottage cheese.
                Dinner 2 (approx 19:30): Liver (125g), bacon (75g) and onions, served with mixed mesclun salad & baby spinach leaves.


                Also drank a couple of mugs of tea and 2 of milk (approx 660ml) throughout the day.

                Which according to PaleoTrack looks something like this:

                Last edited by Misabi; 10-27-2011, 11:23 PM.
                If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                Originally posted by tfarny
                If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

                Comment


                • #9
                  Made it back to the gym today, though afterwards I was wishing I hadn't and left it until Monday instead

                  Today I was in a rush so decided to keep it short and do just 5x5 squats, 5x5 bench press and 2 x 5 deadlift.
                  Only my 2nd week back on the weights, so trying to ease into it as I have a habit to go to hard too soon.

                  65kg on the final set of squats
                  50kg bench
                  60kg deadlift

                  Managed to strain my shoulder, which I think I actually did on Weds but today just pushed it too far.

                  Food for today was the same menu as yesterday
                  If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                  Originally posted by tfarny
                  If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

                  Comment


                  • #10
                    Agghh, have slacked off on updating the journal... So I'm not going to try and catch up with meals etc. for the last couple of weeks.

                    Food wise, I've carried on as above and concentrated on getting enough protein.
                    However, my suspicions were correct and I did manage to injure my shoulder, so I rested it up last week and just did a couple of sprint sessions.

                    Managed to get a weights session in the day before yesterday and apart from a couple of slight twinges, afterwards my should felt good.
                    Up to squatting my bodyweight for 3x5 with another 2 sets 5kg's lower than bodyweight. But I'm thinking of dropping back a little and adding a couple of kg's per week to build up.

                    Planning on making time to get in the gym again tomorrow and then sprints at the weekend.


                    April 2011


                    Oct 11


                    Nov 11
                    Last edited by Misabi; 11-13-2011, 04:50 PM.
                    If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                    Originally posted by tfarny
                    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

                    Comment


                    • #11
                      Wow, you're really lean! You look great and the food porn looks good too. How about a recipe for your cauliflower muffins?
                      Cooking Primal with Otter - Journal
                      Otter's (Defunct) Primal Log
                      "Not baked goods, Professor, baked bads!" ~ The Tick

                      Comment


                      • #12
                        Originally posted by ottercat View Post
                        Wow, you're really lean! You look great and the food porn looks good too. How about a recipe for your cauliflower muffins?
                        Ok, so I'm obviously useless at this journal thing, but I'll try harder to post more regularly

                        Hi Ottercat, thanks for the complements

                        The muffins are so easy it's not funny and they taste great!

                        The following usually makes me 36 (3 trays of 12) muffins.

                        Bacon 300g
                        Cauliflower florets 2 - 3 cups
                        Eggs 24
                        Oven preheated to 175C/350F

                        1. Finely chop bacon and fry it off in a teaspoon or so lard or tallow at a low to medium heat. This not only cooks the bacon but releases the yummy flavourful grease too!

                        2. Finely chop (if you like the veggies feel free to make the pieces bigger, but my hubby doesn't like them that much, so I 'hide' them ) a couple of cups / bowl full of cauli florets, or broccoli, spinach, etc. (basically whatever's in the fridge) and then saute for a few mins in the bacon grease. My aim here isn't really to cook the veggies, but more to infuse the bacon flavour into them. You can also add any other spices or herbs you like here.

                        3. Next I take a few eggs, break them into a bowl and beat them (the number of eggs you need depends on how many muffins you're making/how big your muffin trays are).

                        4. Next, take your muffin tray and lightly grease/butter them so that your muffins don't stick.
                        Place a teaspoon or two of your fried mix (the less you put in the further the recipe will go) into the bottom of the muffin cup, then poor the beaten egg in to about the 2/3 mark. They will rise.

                        5. Whack the tray in a preheated oven for around 20 mins or until golden brown and firm in the middle. The longer you leave them in the larger then tend to rise but they get drier and tougher inside, so play around with the time and see how you like them best.

                        They last at least a week in an airtight container in the fridge. Enjoy!
                        If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                        Originally posted by tfarny
                        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

                        Comment


                        • #13
                          The past few weeks have been hectic at work, but I've made time to get the the gym on Mon/Weds/Fri and squeezed in a couple of sprint sessions in the evening when I've taken my dog out for a walk. Don't know who's more knackered after 4 balls out sprints (probably a couple of hundred metres), me or him! He leaves me standing on the first one, but then it's much more even until the last one where he's either shagged or has just completely lost interest

                          The weights are going well. I'm up squatting 3x5 @ 75kg (105% of my bodyweight), 3 x 5 power cleans @ 65kg (92% bw), so I'm definitely seeing increases and feeling good too. Still concentrating on form though.

                          Felt so good after yesterdays session that I through in a pullup and dip workout afterwards.
                          3 rounds of:
                          3 x weighted pullups (15kg/10kg/10kg)
                          6 x dead hang pullups
                          10 x kipping pullups

                          Dips: 6 x 10kg, 4 x 10kg, 3 x 10kg

                          The 3 times I went to the gym this week (at different times of the day, but hadn't eaten for several hours each time) I weighed 70.8kg, so I've put on around 1.3kg since starting back on the weights. My target is to get up to 77kg/170lbs but keeping lean.
                          If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                          Originally posted by tfarny
                          If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

                          Comment


                          • #14
                            Howdy, Kiwi. I just came by to say hi because I'd never noticed you had a journal before and I have a "thing" for New Zealand (just ask zoebird... heh). I would sneak into the country if I thought I could get away with it and not be shipped off to Tasmania.

                            Good food pix.

                            Cheers.
                            "Let food be thy medicine and medicine be thy food." -- Hippocrates

                            Comment


                            • #15
                              Awesome, thanks for the recipe, I can't wait to try them!
                              Cooking Primal with Otter - Journal
                              Otter's (Defunct) Primal Log
                              "Not baked goods, Professor, baked bads!" ~ The Tick

                              Comment

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