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No pretending to like tofu any more!: Eric's primal transformation
I've definitely reached a plateau. I'll sometimes drop below 200, but then I'll pop back up to 202 or 203. After nearly 4 weeks without wine and chocholate, my weight hasn't changed. So, on to the next step. I posted in primal nutrition, and a carb refeed was suggested, so I decided to start right away.
I'm doing a carb refeed today, which was a pretty good day to do it as it turned out. We had an alternate KB "teacher" today, and it was really tough. Plus, we worked with heavier KBs for strength. Normally, I'd work out fasted, but since I am doing a carb refeed, and I can't possibly eat 1.2 kg of sweet potatoes in 2 meals, I decided to have breakfast -- about 1/3 of my sweet potatoes (cut in chunks and boiled) for the day and 3 soft boiled eggs mixed in with the sweet potatoes. The egg yolks added a nice creaminess. Anyway, I think I had more energy for the workout.
I just finished lunch, and I had to shovel the sweet potatoes in. I normally love sweet potatoes when I eat 1/2 of one every other week or so. They begin to lose their charm in volume though. Even so, I'm only eating about 250 grams of carbs today, and this is on the low side for a SAD diet. Yikes. I guess it is easy to do when everything you eat has hidden HFCS, and massive amounts of bread/rice/potatoes are served with every meal.
I was going to try to workout again this evening with a sandbag strength workout, but that may be unnecessary now. I'll see how I feel.
I'm at 197 as of this morning, which matches my low since going paleo. It looks like maybe the carb refeed worked. Now I just have to figure out how often to do it. I think I'll give it a try once a week. I really need to figure out a better way than boiled sweet potatoes. Hmm. I need to find an all-you-can-eat sushi place.
Back in September, I ordered a "Grok on" T-shirt from MDA, and it was way too small. I try it on once in a while to see if I can wear it, and it fit this weekend! It was a little snug, but it fit. I suppose I may be making more progress than the scale would suggest.
I decided not to work out this weekend because my Friday KB workout was really intense ... the most intense one we've had. I did lots of slow movement though. I had a nice walk on Saturday morning with my son for maybe 1.5 hours. Saturday afternoon, my wife and son and I went to an outdoor food stall area and walked around afterwards for another 1 - 2 hours. Then on Sunday afternoon, we went to a middle ages festival and walked around for about 5 hours.
I decided to end my no alcohol experiment a few days early on Friday (instead of Monday) with some red wine. I had some chocolate too.
I'm still bouncing around between 197 and 202. I've done 2 carb refeeds in 2 weeks, and that hasn't seemed to make a difference. I'm not sure what else to do. I don't want to drastically cut calories, which will only slow down my metabolism. I may try to ramp up my exercise even further. I've been thinking of adding the tough mudder boot camp once or twice a week to my 3x kettlebell class I'm already doing.
One of the alternate instructors for the kettlebell class mentioned today that I look like I've lost weight. My clothes are a bit looser now. So even though the scale hasn't moved for ages, I guess I am still losing some fat. I'm definitely getting stronger.
I wonder if I'm bumping up to the point that I need to add some safe starch into my diet.
Looking good Eric. Maybe you're like me and even though the scale is staying the same, you're body is changing and reshaping itself and getting smaller. I've had to accept that and not get too hung up on the scale.
The adding starchy carbs sounds like a good idea, especially since you're active. You can always stop if you find it doesn't work for you.
Thanks DoraV. I have been eating more carbs lately. I'm still low carb, but the last few days I'm probably more like 80 - 100 grams rather than less than 50. I'll see how it goes.
I also signed up for a free crossfit session to give it a try. There is a new box pretty close to me, and they said English isn't a problem. If I join, I have to take 9 intro sessions where they teach all the technical movements. I've read where some boxes have one or two intro classes then throw you into the regular WODs. So, I'm hoping that this is a good sign that they know what they are doing. I've never done the olympic lifts, so even if I don't end up signing up for regular classes after the first 9, it seems like it will be well worth it for the instruction. The cost is 129 euros for 9 intro sessions. Compared to 60 euros per hour for a personal trainer at my old gym, that's outstanding value.
I have my free crossfit session tonight. I haven't worked out since Friday because KB clas was cancelled on Monday because of the heat. I'm looking forward to working out. I hope it is a real workout and not just an explanation of what crossfit is because I know that already.
One of the side benefits is that as with crossfit in the US, the box here in Vienna, according to its facebook posts, also advocates a paleo diet. I know nobody else in Vienna who eats paleo, and I have so many questions about various local foods here that I'm hoping they can help answer.
It went well. There was an intro about Crossfit in German. Between my limited understanding of German and my extensive research on Crossfit, I knew more or less what he was saying. They then taught the squat, which I knew, though I realize I haven't been going deep enough, so it was good for them to keep me honest. They then taught wall ball. Then burpees, which I already knew as well, but the way they broke it down made it easier. OK. Maybe "easier" isn't the right word. More fluid?
The actual workout was a partner workout: one person does 7 burpees while the other does wall balls. Then switch. Keep going for 7 minutes. It doesn't sound like a lot, but the burpees were pretty tough toward the end. The wall balls also got harder than I thought they would.
I got there a little early and saw the last 15 minutes of the induction class. I was surprised that there were maybe 12 people. I had hoped that there would have been a better coach/athlete ratio. There were 2 coaches, but one of them was greeting the new people and taking calls and once in a while observing the guys in the class. But the other coach gave her full attention. By the way, the coaches are a husband and wife team.
The guy has been doing Crossfit since 2010, so he doesn't have a lot of experience, but it is clear that he's done sports and other kinds of training for a long time prior to crossfit. I don't know that much about his wife, but she seemed to know what she's doing.
I plan to do the induction and see from there. I think it will be good. I love kettlebells, but the workouts in the class I take are usually geared toward endurance, and there isn't enough of a strength component, but maybe to some extent that is the nature of kettlebells. I'm hoping that crossfit will have more of an emphasis on strength with the O lifts and that the workouts themselves will be higher intensity.
I signed up for the Crossfit induction course and started last night. Wow. Tough workout, and that was the basic version. They had an optional advanced version. Just the warmup was pretty tough -- with a 6 kg medicine ball: 200m run and up/down 3 flights of stairs. We did some other short running warmups (heel to butt runs, high knees, etc.).
We learned the deadlift. I had done the deadlift before, but I taught myself from Starting Strength. I guess I didn't have the form down as well as I thought, so I am already benefiting from the instruction.
The workout (as fast as we can):
I did it in 7:57, which was 3rd in the class of 10 or 11. Not bad considering they all looked no older than 30 or so, and none of them was carrying as much weight as I was. In the interest of full disclosure, some of the guys were doing the advanced version, which was 2 400m runs and 21/15/12 reps, but the two ahead of me were doing the advanced version. I was the first to finish the basic version.
The WOD for the regular classes yesterday looked pretty freakin' intimidating though:
100 Overhead Squats
Unfortunately, the induction class schedule is T, Th, Fr, so I have class again tonight. My back is a bit sore because the pushups were different than I've done them -- these were hand under shoulder, elbows tight to the side so that it is all triceps and back. My legs are a bit tired but not sore. I think I'll be OK for tonight as long as I don't have to do pushups again. I'd also prefer no running, but can suck it up if needed.
My crossfit class on Friday was brutal, mainly because of Crossfit on Thursday. We learned the overhead push press. WOD was:
10 minutes, AMRAP:
100 m sprint
7 deadlifts (20 kg)
7 push press (15 kg)
What got me was the running. Ugh, I hate running, but I know it is good for me. I did 4 rounds plus the run and deadlfits of the 5th (would have completed 5 rounds, but I was getting some corrections on deadlifts when the time ran out).
My arms were super sore this weekend. The weight was very light, but I wasn't used to the range of motion involved in the push press.
I'm feeling mostly recovered by now. The next class is tomorrow. Then we're off to Spain for a week on Wednesday. I'll try to workout while I'm gone, but that never really works as well as I imagine it will. I'm looking forward to the yummy pork products that Spain is known for. I think I'll be able to stay pretty primal while I'm gone.
Yes crossfit tends to be brutal most days, lol. We did the filthy fifty today and the coach had to modify it for me about halfway through. My blood pressure tends to be on the lowish side so I have to be careful not to pass out and maybe this is why keeping my carbs up is better for me. My husband rx'd it but I'm still not there yet.
I agree that running sucks during wods but at least it's not a mile right? It could always be worse.