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From Civilization to Caveman - Skorpion317's Primal Journal

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  • #16
    Originally posted by jtfisher63 View Post
    Congrats on the crazy weight loss! I need to lose a similar amount as you did. Can you give me some info on your menu and training routines? Thanks.
    I work about 80 hours a week, so I don't always have time to make meals. I make enough food so I have a week's worth of breakfast and lunch. Breakfast is usually scrambled eggs with some kind of meat mixed in and some veggies. Lunch is usually meat and veggies (my lunch this week is venison and bacon tomato stew). Dinner may be the same as lunch, but I'll often make a different meal for dinner, again meat and veggies. I drink a glass of orange juice with breakfast, and I have water with some lemon and lime juice added to it with lunch and dinner (citrus fruit juices contain a lot of electrolytes). I rarely ever snack.

    As far as workouts go, I lift weights Monday, Wednesday, and Friday. Tuesday, Thursday, and Saturday are rest days, but I stay active, going for walks or bike rides. I walk long-distance and run sprints on Sundays. I just started doing Brazilian jiu-jitsu, which I'll be doing on Tuesdays. I also just started doing SimpleFit as a supplement to my weightlifting.

    I do intermittent fasting one or two days a week, usually Friday and maybe Sunday. I just skip breakfast those days. I take a multivitamin every other day to cover my bases in case I'm not getting enough from my food. I also take saw palmetto and fenugreek every other day. It's supposed to help boost testosterone.
    "Don't waste your time, or time will waste you."

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    • #17
      Thanks! I'm just starting so that helps out.

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      • #18
        Originally posted by jtfisher63 View Post
        Thanks! I'm just starting so that helps out.
        Making meals in advance helps significantly in the beginning. If you have a meal ready to go already, there's less temptation to cheat.
        "Don't waste your time, or time will waste you."

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        • #19
          That's what we are working on right now. Luckily for me I am home for breakfast, lunch and dinner so that will make it much easier. Just keeping the correct foods in the house will be the most important part.

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          • #20
            Originally posted by jtfisher63 View Post
            That's what we are working on right now. Luckily for me I am home for breakfast, lunch and dinner so that will make it much easier. Just keeping the correct foods in the house will be the most important part.
            That's not hard to do. Just don't buy the crappy "foods". If it's not in your house, you can't eat it!
            "Don't waste your time, or time will waste you."

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            • #21
              It's more of making sure I have fresh vegs, fruits and precooked meats for lunch. It's not really hard, I just need to keep up on it.

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              • #22
                Had another BJJ class last night. We worked on takedowns, and learned how to sweep to mount from guard. Also learned how to do an armbar from guard. Then we did some live rolling for 30 minutes. I did a little better this time around. I was able to break my partner's guard a couple times, and even managed to lock in a guillotine choke. I didn't do it well, but I was able to readjust my body to tighten it up and get the tapout. Then my partner proceeded to kick my ass for 10 minutes. I'm having a lot of fun doing this. Can't wait for the next class!
                "Don't waste your time, or time will waste you."

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                • #23
                  Had another BJJ class last night after a week off due to a cold. The Thursday BJJ class focuses on takedowns. I did pretty well here, thanks to my wrestling background. I'm still not very good once we hit the mat, though. It's only my 3rd class, so I don't know how to escape from certain positions, or how to set up a submission from a dominant position. I'm one of the bigger, stronger guys in the class, so most of my partners are smaller than me. Last night, I spent most of my time going up against a partner of similar size/strength to myself, and we spent most of the time trying to outmuscle each other. I got myself caught in a couple stupid submissions in the process. Good learning experience.

                  I need to add more muscle and get my body fat percentage down. I want to get down to about 15%, but I've been hovering in the 28-29% range the last couple days. Not bad considering I started off at 48% body fat. To get down to 15% at 200 lbs., I'd have to lose 30 lbs. of fat and put on about 20 lbs. of muscle.
                  Last edited by skorpion317; 06-01-2012, 06:18 AM.
                  "Don't waste your time, or time will waste you."

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                  • #24
                    In my quest for body recomposition, I've turned to whey protein to add extra protein to my diet. I've been strict Paleo since I started (excluding the occasional cheat meal), but it seems like I'd have to eat a ton of food to have enough protein to add muscle. I went with Jay Robb's whey protein. It's low carb - only 1g. I just mixed it with a cup of full-fat milk and drank it with dinner. I have no physical issues with dairy, so this should hopefully work out well for me.
                    "Don't waste your time, or time will waste you."

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                    • #25
                      BJJ class last night. Got my first legit submission! I had a good roll with a more experienced grappler. I took him down and got into half guard, but he was able to recover full guard. He did a good job of breaking down my posture, and threatened with a couple kimura attempts. Eventually he managed to sweep me and get into mount. I defended as best as I could, using the survival technique shown in Saulo Ribeiro's "Jiu-Jitsu University" book. My partner went for an armbar, and for the first time I didn't panic. Thanks to the book, I knew how to defend this as well. I got out of the armbar and started to sweep my partner. He tried for an odd leg choke, but I was able to get out of it and moved into side control. I had control of his right arm, and locked in an Americana, forcing him to tap.

                      I also went up against my instructor, a purple belt. He took me down, and took my back. He tried to work for a rear-naked choke, which I defended against. I rolled so we were in a sitting position, then scooted my hips down as shown in "Jiu-Jitsu University." My instructor was unable to get the choke, so he had to switch positions and work for a guillotine, which I tapped to. He complimented me afterwards for my defense. As long as I last longer with each class, I'm happy.
                      "Don't waste your time, or time will waste you."

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                      • #26
                        I changed up my lifting routine. I had been doing basically just deadlifts, bent-over rows and upright rows, along with some push ups. I did this Monday-Wednesday-Friday. I hadn't been benching because I didn't have a spotter, and I'd never really done squats as part of my routine.

                        Now, I've divided my routine into two workouts, which I alternate. Still lifting Monday-Wednesday-Friday.

                        Workout "A":
                        Bench press
                        Squat
                        Bent-over rows

                        Workout "B":
                        Deadlift
                        Upright rows
                        Shoulder push ups

                        For the three "big" lifts (bench, squat, deadlift), I do 1 set at my 5 rep max, then increase the weight 15 lbs. and do 2 sets of 3 reps. It's basically following the "Rule of 90%", where strength gains are made by lifting at or above 90% of your 1 rep max. I'm doing 92%. I started doing it last week with my deadlift, and I'd say it worked - I struggled last week on the 2x3 sets, but this week, I put up the weight no problem. I'll keep track of my progress here.

                        In other news, my son turned 1 year old yesterday! It's crazy how quickly time flies. He's starting to walk, so I'm sure I'll be getting a good workout chasing him around.
                        "Don't waste your time, or time will waste you."

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                        • #27
                          I put this up in the "Before and After Pics" thread in the Success Stories section, but I figured I'd put it here too for anyone who's following along:

                          "Don't waste your time, or time will waste you."

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                          • #28
                            Great progress. Subscribed to your journal following your post in before and after. I'm afraid I appear to be the death knell on journals though. Soon as I start following one people stop posting.

                            Trawled through looking for your height because you look lower than 26% BF to me (not that I'm an expert, just comparing to me - I'm 6' 2" and about 210 lbs). Noticed you said on your scale to measure BF. Scales are meant to be very inaccurate, you thought of measuring yourself with a tape measure and inputting into an online BF calculator? Still not the most accurate but I think you're lower than 26%.
                            Last edited by Baloo; 07-08-2012, 12:22 PM.

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                            • #29
                              Originally posted by Baloo View Post
                              Great progress. Subscribed to your journal following your post in before and after. I'm afraid I appear to be the death knell on journals though. Soon as I start following one people stop posting.

                              Trawled through looking for your height because you look lower than 26% BF to me (not that I'm an expert, just comparing to me - I'm 6' 2" and about 210 lbs). Noticed you said on your scale to measure BF. Scales are meant to be very inaccurate, you thought of measuring yourself with a tape measure and inputting into an online BF calculator? Still not the most accurate but I think you're lower than 26%.
                              Thanks! I'm 5'10". I know that scales aren't the most accurate when it comes to measuring body fat. I'm pretty sure I'm over 20% though - I still have a decent amount of belly fat I need to get rid of.
                              "Don't waste your time, or time will waste you."

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                              • #30
                                Ditto, but still much less than it was last year. Getting there slowly.

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