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Primal Journal (Man Of Kent)

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  • Primal Journal (Man Of Kent)

    Although I've beeen Primal for getting on for a year now, I've decided to start this journal to make myself more accountable for sticking to the full primal lifestyle. Currently I'm very good at just eating lots of plants and animals, sprinting occasionally and lifting heavy things but I sometimes neglect some of the other laws. So the idea of this is to keep the other laws in my consciousness, particularly moving frequently at a slow pace, getting adequate sleep and getting plenty of sunlight (both of the last two are difficult for me because I work a varying shift pattern).

    So here goes..............................

    Day 1: - Friday 3rd February 2012

    1. Meals.
    B. 3 egg omlette with mushrooms, juice from 1 freshly squeezed orange, cup of coffee.
    S. Almonds
    L. Fish stew
    S. 2 Chicken drumsticks, 1 pear
    D. Shepherd Pie (replaced mashed potato with parsnip mash)

    2. Exercise:
    Walk around the neighbourhood with my partner and her brother and sister in law (2.6 miles).

    3: Sleep
    Approx 8.5 hours - woke around 10:30, however stayed up until approx 06:30 on Sat morn due to working a night shift.

    4. Sunlight
    Very little. It's winter here and the walk had to be done in the dark.

  • #2
    Day 2: Saturday 4th February 2012

    1. Meals:

    B. 3 egg omlette with mushrooms, juice from 1 freshly squeezed orange, cup of coffee.
    S. 2 Chicken drumsticks, 1 pear
    L. Bolognese sauce with paleo gnocci, followed by paleo cheesecake
    S. Almonds
    L. Fish stew, 1 apple

    2. Exercise:
    6.6 mile walk from my house over to my partner's parents house (heavy snowfall here in the U.K. so we had to walk over!)

    3. Sleep:
    Approx 6 hours from 06:30 until 12:30 after night shift

    4. Sunlight:
    Approx 2 hours during the walk over to my partner's parents house. However due to the snowfall and the cold essentially only my face was exposed so I'm not sure it really counts!
    Last edited by Man of Kent; 02-05-2012, 11:33 AM. Reason: Spelling mistakes

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    • #3
      Day 3 Sunday 5th February

      1. Meals:

      B. 3 egg omlette with mushrooms, juice from 1 freshly squeezed orange, cup of coffee.
      S. Almonds
      L. Went out for Tapas - Peppers stuffed with cottage cheese, bbq chicken wings, squid and chorizo in a tomato sauce
      D. Rocofit's Primal Pizza base topped with bacon, onion and rocket, very, very nice! - Primal Pizza Crust Recipe : ROCOFIT PERSONAL TRAINING

      2. Exercise:

      Walked into the local shopping area with my girlfriend, wandered around, had lunch and walked back through a couple of the local parks. 4.3 miles (according to map my run)

      3. Sleep:

      Approx 8 hours from 22:30 to 06:30.

      4. Sunlight:

      Approx 1.5hrs while walking, however again due to the weather only face exposed.

      Comment


      • #4
        Day 4 Monday 6th February

        1. Meals

        B. 3 egg omlette with mushrooms, juice from 1 freshly squeezed orange, cup of coffee.
        S. Almonds + Banana
        L. Thai Curry with Salmon, made in bulk so I can take to work on following days + apple
        S. 2 Chicken wings + pear
        D. Primal Shepherds Pie (potato mash replaced with parsnip mash)

        2. Exercise:

        20 mins of a sprint circuit - 15s all out sprint efforts with 45s rest periods rotating the following exercises: squats (holding a 10kg weight plate), push ups, chin ups, shoulder presses with 10kg weight plate, bent over rows with 10kg weight plate.

        3. Sleep:

        Approx 7 hours from 22:00 to 04:50 (early shift)

        4. Sunlight:

        Very little.

        Comment


        • #5
          Day 5 Tuesday 7th February

          1. Meals

          B. Primal cereal (pecan nuts, flaked almonds, chopped hazelnuts and milk).
          S. Almonds + Banana
          L. Thai Curry with Salmon + apple
          S. 2 Chicken wings + pear
          D. Chicken stuffed with spinach wrapped in bacon, with swede mash and leeks glazed in butter

          2. Exercise:

          Rest day - although did end up stripping wallpaper for couple of hours after work, a mans work is never done!

          3. Sleep:

          Approx 7 hours from 22:00 to 04:50 (early shift)

          4. Sunlight:

          Very little.

          Comment


          • #6
            Day 6 Wednesday 8th February

            1. Meals

            B. Primal cereal (pecan nuts, flaked almonds, chopped hazelnuts and milk).
            S. Almonds + Banana
            L. Thai Curry with Salmon + apple
            S. 2 Chicken wings + pear
            D. Sausages, bacon, parsnips and fried onion (good old primal fry up!)

            2. Exercise:

            Lift Heavy Things:
            Press-Ups (target 50); 50 first set, 37 and 15 second set
            Tuck Lever (target hold for 60s); held for 45s and 20s first set, 39s and 25s second set
            Pistol Squats holding 10kg weight plate (target 10 reps); 5 and 5 left leg first set, 6 and 4 right leg second set, 4 and 6 left leg second set, 5 and 5 right leg second set
            Handstand (target hold for 90s); 60s and 40s first set, 50s and 45s second set
            Chin Ups (target 12 reps); 9 and 3 first set, 7 and 5 second set
            2 cycles of all exercises following Mark's protocol of doing all exercises in order, hitting targets for each exercise before moving on to the next.


            3. Sleep:

            Approx 7 hours from 22:00 to 04:50 (early shift)

            4. Sunlight:

            Very little.

            Comment


            • #7
              Day 7 Thursday 9th February

              1. Meals:

              B. Primal cereal (pecan nuts, flaked almonds, chopped hazelnuts and milk).
              S. Almonds + Banana
              L. Thai Curry with Salmon + apple
              S. 2 Chicken wings + pear
              D. Pork Stew, (2 onions chopped, 5 garlic cloves finely chopped, 2 diced parsnips & carrots, 4 diced pork steaks, 450ml chicken stock, some thyme, a couple of bay leaves - fry the onions and garlic in butter for a few mins, add the diced pork for a couple of mins, add the stock and bring to the boil, add diced parsnips and carrots + thyme and bay leaf, reduce heat and simmer for at least an hour) recipe makes about 4 portions.

              2. Exercise:

              Went for a half hour walk with my girlfriend in the evening - absolutely freezing outside!!


              3. Sleep:

              Approx 7 hours from 21:30 to 04:30 (early shift)

              4. Sunlight:

              Very little.

              Comment


              • #8
                Day 8. Friday 10th February

                1. Meals:

                B. Primal cereal (pecan nuts, flaked almonds, chopped hazelnuts and milk).
                S. Almonds + Banana
                L. Thai Curry with Salmon + apple
                S. 2 Chicken wings + pear
                D. Went over to some friends for dinner. Pea soup to start, chicken with aubergine, asparagus and roasted peppers, and key lime pie - not entirely primal but they did at least take our diet somewhat into account!

                2. Exercise:

                Lift Heavy Things:
                Tuck Lever (target hold for 60s);
                Pistol Squats holding 10kg weight plate (target 10 reps);
                Handstand (target hold for 90s);
                Chin Ups (target 12 reps);
                Press-Ups (target 50);
                2 cycles of all exercises following Mark's protocol of doing all exercises in order, hitting targets for each exercise before moving on to the next.

                3. Sleep:

                Approx 6.5 hours from 00:00 to 06:30 (early shift)

                4. Sunlight:

                Very little. Winter's so depressing!

                Comment


                • #9
                  Day 9. Saturday 11th February

                  1. Meals:

                  B. 3 egg omlette + orange juice
                  S. Almonds + Banana
                  L. Salad and cheese, with raspberries and cream
                  S. 2 Chicken wings + pear
                  D. Paleo sausage stew
                  S. Almonds
                  D. Paleo Pork stew (see recipe on my blog)
                  (It looks like I ate a heck of a lot today, but I got up and went down to London during the day and then worked a night shift overnight so I was up for the best part of 24 hours.

                  2. Exercise:

                  Went down to see my Uncle and cousins in London, lots of walking around to and from train stations etc etc

                  3. Sleep:

                  Approx 8 hours from 06:30 until 14:30 after night shift

                  4. Sunlight:

                  Some while walking around during the day, but as usual only really face exposed due to the weather.
                  Last edited by Man of Kent; 02-14-2012, 05:09 AM. Reason: Corrected date in post

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                  • #10
                    Day 10. Sunday 12th February

                    1. Meals:

                    B. 3 egg omlette + fresh juice from one squeezed orange
                    S. Almonds + Banana
                    L. Paleo sausage stew
                    S. 2 Chicken wings + pear
                    D. Steak with primal peppercorn sauce, roast carrots & parsnips

                    2. Exercise:

                    Approx 30 min walk around the neighbourhood with my girlfriend

                    3. Sleep:

                    Approx 5.5 hours from 06:30 to 12:00 (after night shift)

                    4. Sunlight:

                    Very little.

                    Comment


                    • #11
                      Day 11. Monday 13th February

                      1. Meals:

                      B. 3 egg omlette + fresh juice from one squeezed orange
                      S. Almonds + Banana
                      L. Paleo sausage stew
                      S. 2 Chicken wings + pear
                      D. Roast chicken with aubergines, asparagus and roaster peppers. Key Lime pie - given the recipes for all this from our friend's that we had dinner with on Friday night.

                      2. Exercise:

                      Lift Heavy Things - Went heavy today;
                      5 sets of slow wide grip chin ups to fail - 2 min rest between sets
                      5 sets of handstand push ups to fail - 2 min rests
                      " " " pistol squats holding a 10kg weight plate to fail - 2 min rests
                      " " " Tuck Lever to fail - 2 min rests
                      " " " Clapping press ups to fail - 2 min rests

                      3. Sleep:

                      Approx 7.5 hours from 00:30 to 07:30 (after night shift)

                      4. Sunlight:

                      Very little.

                      Comment


                      • #12
                        Day 12. Tuesday 14th February

                        1. Meals:

                        B. 3 egg omlette + fresh juice from one squeezed orange
                        S. Almonds + Banana
                        L. Paleo sausage stew
                        S. 2 Chicken wings + pear
                        D. Out for dinner - chicken curry and begun achari (indian chilli and aubergines) side dish.

                        2. Exercise:

                        Rest day although did strip wallpaper for about 6 hours.

                        3. Sleep:

                        Approx 9 hours from 22:30 to 07:30

                        4. Sunlight:

                        Very little.

                        Comment


                        • #13
                          Day 13. Wednesday 15th February

                          1. Meals:

                          B. 3 egg omlette + fresh juice from one squeezed orange
                          S. Primal cereal (walnuts, flaked almonds, chopped hazelnuts and flax seed) + milk
                          L. Went out for tapas; thai mushrooms, bbq chicken wings, prawn and octopus with chilli sauce.
                          S. Almonds + pear
                          D. Steak with primal peppercorn sauce (cream, brandy and peppercorns) + roast parsnips and carrots.

                          2. Exercise:

                          Lift Heavy Things -
                          Chin ups - 5 sets to fail - 90 secs rest between sets
                          Handstands - 5 holds for as long as possible - 90s rest between holds
                          Single leg box squats - 5 sets to fail - 90s rest between sets for each leg
                          Push ups - 5 sets to fail - 90s rest between sets
                          Tuck Lever - 5 holds for as long as possible - 90s rest between holds


                          3. Sleep:

                          Approx 9.5 hours from 22:00 to 07:30

                          4. Sunlight:

                          Approx 30mins while out shopping in the afternoon.

                          Comment


                          • #14
                            Day 14. Thursday 16th February

                            1. Meals:

                            B. 3 egg omlette + fresh juice from one squeezed orange
                            S. Almonds + Pear
                            L. Fish stew - atlantic cod, parsnips, carrots, onions, simmered in beef stock with mixed herbs and bay leaves added + apple
                            S. Chicken drumstick + banana
                            D. Out to dinner with my girlfriends parents; chicken and chorizo skewers with chilli sauce, 7oz grilled gammon with grilled pineapple and salad, 3 small glasses of red wine, some swiss chocolate for dessert.

                            2. Exercise:

                            Move slowly:
                            My girlfriend and I went for about an hours walk out in the Lickey Hills (a local country park on the edge of Birmingham - Lickey Hills Country Park - Birmingham City Council).

                            3. Sleep:

                            Approx 7 hours from 00:30 to 07:30

                            4. Sunlight:

                            About 1 hour while out walking

                            Comment


                            • #15
                              Day 15. Friday 17th February

                              Absolutely cracking primal day today; we had a day out with my girlfriends brother and sister-in-law to the Malvern Hills in Worcestershire, spent the afternoon walking up on the hills, had some lunch in a lovely tea house overlooking the views and I took the opportunity to do my sprint session out there; 432362_10151284856530106_694255105_22915345_2114187543_n.jpg and got plenty of sun for once.

                              1. Meals:

                              B. 3 egg omlette + fresh juice from one squeezed orange
                              S. Almonds + Pear
                              L. Warm salad with chicken, bacon, and black pudding
                              S. Primal Bread Simple Paleo Bread Recipe : ROCOFIT PERSONAL TRAINING with Wensleydale (with ginger and mango) cheese, delicious!
                              D. Thai red beef curry and primal apple pie (basically apple stew topped with primal pastry made with ground almonds, lard, a little salt and some water)

                              2. Exercise:

                              Move slowly:
                              Nice long walk up on the Malvern Hills

                              Sprints:
                              10 sets of 10-20s sprints followed by approx 90s recoveries also out on the hills

                              3. Sleep:

                              Approx 8.5 hours from 00:00 to 08:30

                              4. Sunlight:

                              About 3 hours while out walking and running

                              Comment

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