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  • Primal Journal (Inksplat)

    So, today is the day I start this.

    Like I posted over in Meet & Greet, I'm doing this to help immerse myself in this community and the motivation I hope that will provide.

    I've been overweight for most of my life, and the couple of times I've managed to be less overweight, I was never able to keep it up for very long.

    So, now, I've just had enough. For the past couple weeks I've been trying to get back into Primal Eating (I had a lot of success with it previously, dropping 40 pounds in a fairly short amount of time. But I let myself get dragged back into SAD around the time that cake tastings for my wedding began, and just never managed to make it back.

    In a the two years since I fell off the wagon, I've put on 100 pounds. Which.. I don't even know how to deal with. Its ridiculous, and I'm just completely disappointed in myself.

    Anyway, none of that matters so long as I make the change and stick to it. So, here I am.

    Age: 27
    Height: 6'2"
    Starting Weight: 324.6
    Waist (just below navel) 53 inches.

    Not sure what ratios I'm going to be eating--somewhere between 90/10 and 80/20 most likely. Also, the goal is to stick as well as I can to a 19-5 IF schedule. At the moment, that means eating during a window of 1-6pm. In the past couple weeks I've had some success with that, so I think I'm going to stick with it and see how it works for me.

    In terms of Moving, I plan on following something akin to the Primal Blueprint Fitness plan. Sprinting, 2 Days of Bodyweight exercises, as much walking as I can fit in (though that is probably going to be the hardest part, with 90-plus-degree days at the moment. I'd also like to fit in some yoga, as my flexibility is kind of crap, and I figure it can't hurt.

    Though, in regards to the Sprinting I found the most recent Link Love posted my Mark pretty interesting, regarding the 20-minute Sprints 3 times per week. But yeesh, today was the day I decided to do my sprints, and rather than the Tabatas I had previously planned, i just tried to see how long I could maintain the 8 on/12 off routine put forth in the study. I lasted about 5 minutes.

    I had also done a tabata set last Monday as well, and I'll say that I definitely felt more of a burn in my lungs after that than I did today, despite spending more overall time on the bike today.

    I'm thinking of maybe just sticking with the Tabatas, at least for the moment, and just trying to add a second round in down the road a bit. Maybe a second day of them as well.

    For meals, today looked like this:
    "Lunch": Italian Sausage & Peppers, with a tiny bit of leftover scrambled eggs. Multivitamin + fish oil capsule.
    Dinner: Unfortunately, just more of the above, as I didn't have any other meats thawed due to being forgetful. Multivitamin, Fish oil, + about a tablespoon of Coconut Oil.

    First day is always easy though. Tomorrow is where it'll begin to suck, ha. Definitely made a little harder by having a ton of junk food in the house that I have zero control over. But, that's the goal behind this, to make up for that.

    Here goes.
    SW: 324.6 ----- CW: 310
    Primal Journal

  • #2
    So, yesterday was a bit crazy. Definitely a moment of weakness, but, rather than let it become anything more, I just moved on, and at least managed to keep the IF portion of the day on-track. I don't usually do that--which has always been a part of my problem. But, today has been fine so far, other than a small headache at the moment.

    Did the PBF routine today.

    [/b]Wall Pushups[/b] -- 60/30
    2-Leg Chair Assisted Pull ups -- 20/20
    Despite hitting the number, I definitely think I'm going to stick with this for another round, because on the second set, it was definitely tough.)

    Wall Squats -- 22
    Wall Squats are not for me, is what I decided. Maybe its just the walls in my house or my shirts, but this is the second time I've attempted them, and it was just a really uncomfortable experience. However, when I shifted to Assisted Squats, using a pole in the basement, it was so much better. So, moving on from Wall Squats to Assisted Squats, despite not hitting the "goal" number.

    Assisted Squats -- 25

    Hand/Knee Plank -- 25/30
    Hand/Knee Side Plank -- Left: 15 Right: 15
    Forearm/Knee Side Plank -- Left: 30 Right: 30

    For the planks, my arms were the weak link more than my core. So, for the second round of Side Planks, I switched to my forearms and felt like it was a whole lot better. I was torn about switching, but upon realizing that the final planks are all forearm-based anyway, I figured I'd just shift over like I did from Wall Squats. I'd rather have my core getting a decent workout than adding a bit extra to my arms, when they've already got their share during the routine.

    Oh, and for meals:
    Lunch: A mixture of hamburger, mushrooms, spinach, and bleu cheese. Vitamin/Fish Oil.
    Didn't turn out quite as good as I was imagining it, but oh well.

    Dinner: Used the last of the Italian Sausage, mixing it with some spinach and eggs into a nice scramble. Vitamin/Fish Oil/Coconut Oil.
    SW: 324.6 ----- CW: 310
    Primal Journal

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    • #3
      Today was an alright day. Had some bad cravings for a little while, but a small bit of raisins, plus some pepperoni seemed to get me through them. So, yay for that!

      Only managed a half an hour walk today. Went out in my flip-flops, not really thinking about it. Ow. Not a comfortable experience. But, a mile is a mile, and its better than nothing. But next time I'll be going out in my chucks, I think.

      Still, that's 4 days of sticking to my 19-5 IF schedule, and 2 days straight without a poor food decision. So, now to just keep it up.

      Lunch: Last of the Italian Sausage/Egg/Spinach scramble from yesterday. Vitamin/Fish Oil, and added Coconut Oil to my first meal.
      Snack: Smaaall amount of Raisins, a few pepperoni
      Dinner: Leftovers from the hamburger/spinach/bleu cheese..thing from yesterday. Some pepperoni + cheese. Vitamin/Fish Oil/Coconut Oil.

      Thank god I'm going to the store tomorrow.
      SW: 324.6 ----- CW: 310
      Primal Journal

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      • #4
        Welcome and good luck!
        Ancestral Health Info - My blog about Primal and the general ancestral health movement. Site just remodeled using HTML5/CSS3 instead of Wordpress.

        My MDA Friday success story - Stubborn Senior's Testimonial

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        • #5
          Inksplat... welcome!

          Noticed we're not terribly far apart on our starting points (I'm 6' and started at 340lb on June 1, though a bit older at 35).

          Was surprised to see that you're already starting with IF and such a small window, with what looks like a rather low-calorie approach (or at least low on veggies). Maybe check this post from Mark where he talks about who should and shouldn't fast, and starting when. It may be worth waiting a bit till your body has more fully adjusted to Primal and can handle the stress of IF. Personally I decided to wait until week 5 and am slowly introducing it 1-2 days a week.

          Again, glad u signed up. I've subscribed to your journal and will be checking in. Mine is linked in my signature if you're interested.
          My Primal Journal - Food, pics, the occasional rant, so...the usual.

          I love cooking. It's sexy science that you stuff in your face. - carlh

          Comment


          • #6
            Originally posted by DashFire View Post
            Inksplat... welcome!

            Noticed we're not terribly far apart on our starting points (I'm 6' and started at 340lb on June 1, though a bit older at 35).

            Was surprised to see that you're already starting with IF and such a small window, with what looks like a rather low-calorie approach (or at least low on veggies). Maybe check this post from Mark where he talks about who should and shouldn't fast, and starting when. It may be worth waiting a bit till your body has more fully adjusted to Primal and can handle the stress of IF. Personally I decided to wait until week 5 and am slowly introducing it 1-2 days a week.

            Again, glad u signed up. I've subscribed to your journal and will be checking in. Mine is linked in my signature if you're interested.
            Thanks for the welcome!

            And part of the reason I started with IF is that when I was previously eating Primal, I was pretty much never hungry. I'd make breakfast for my wife, and eat a bit, but I'd almost always skip lunch, and then only eat dinner when my wife was wanting it. So I knew that my body naturally shifts that(this?) way.

            Also, the interesting thing, at least to me, is that I'm fine until after I eat my first meal. So, once I wake up, I'm pretty much fine. Then I'll eat my first meal at 1, and by 3 I've got a slight headache. But before then? No fuzziness or anything. Once I eat for the day though, total low-carb flu.

            If I was having to starve myself, I wouldn't be doing it. When I first went Primal a couple years ago, I ate three meals a day plus some snacks. And it worked great. Had a relatively short "induction", and managed to do pretty well for quite a while.

            I think part of going for the fast was to just do it. For a couple weeks before this journal started, I had tried and failed to go Primal more than a handful of times. And then I would get frustrated and just say "screw it" the next day.

            With the "Fast5" fast, I think I'm more aiming at a psychological victory. I know I don't need it for the weightloss, but at least for now, its helping me prove to myself that I'm strong enough to get healthy again.

            Hopefully that all made sense, ha.

            As for vegetables...I'm just not a huge vegetable person. I love mashed cauliflower, and broccoli is good as long as its cooked to mushiness, but other than that.. there isn't a lot that really does it for me. Learned recently that I like cabbage pretty well (again, so long as its cooked), and Zucchini and Squash are okay, but very little wows me enough to go through the effort of cooking it. And since I do all the cooking, that is sort of a setback, haha.

            If you've got any good suggestions for vegetable sides, feel free to let me know!

            Aanyway, for today:

            ----------

            No real exercise other than going to the grocery store and a few other places on errands. Was kind of a hectic day. Had planned on more, but eh. I did manage to pick up a 10lb sledgehammer though, and plan on diving into shovelgloving, because it sounds like a blast.

            Lunch: Buffalo wings + a few slices of roasted potatoes. Vitamin/FishOil/Coconut Oil.
            Dinner: Chipotle Barbacoa burrito bowl. No rice or beans, double meat, sour cream, cheese, guacamole, hot salsa. Yuuuummy.

            I really need to get my crockpot out and do some shredded meats.

            Made a trip to a natural marketplace to pick up some Fish Sauce & Coconut Aminos. So, I'm hoping to get some of Nom Nom Paleo's dishes made this weekend. They all look delicious, but I'm really looking forward to the gravy--sauces are one of the toughest things that I've encountered when going Primal.
            SW: 324.6 ----- CW: 310
            Primal Journal

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            • #7
              Originally posted by Inksplat View Post
              As for vegetables...I'm just not a huge vegetable person. I love mashed cauliflower, and broccoli is good as long as its cooked to mushiness, but other than that.. there isn't a lot that really does it for me. Learned recently that I like cabbage pretty well (again, so long as its cooked), and Zucchini and Squash are okay, but very little wows me enough to go through the effort of cooking it. And since I do all the cooking, that is sort of a setback, haha.

              If you've got any good suggestions for vegetable sides, feel free to let me know!
              I'm not either and don't get terribly creative with them. The key for me is having them on hand, ready to eat and the right seasoning. Lately it's been spinach in my morning eggs. Or garlic & broccoli cooked in Bacon Butter (mixture of half butter, half bacon grease, which is what I'm cooking almost everything in now days). That and lots of avocados. They're in season and pretty cheap. Either just eating with a spoon or making guac and dipping with peppers, carrots, celery. We have a bunch of tomatoes in the house right now, so having a sliced tomato with most meals this week.

              Also try to do a BAS (Big Ass Salad) at least twice a week.
              My Primal Journal - Food, pics, the occasional rant, so...the usual.

              I love cooking. It's sexy science that you stuff in your face. - carlh

              Comment


              • #8
                Day 6

                The Rundown

                So, today was a really good day. Definitely the best I've had, and hardly any low-carb headache at all. Got my round of bodyweight exercises in, and then proceeded to push back what had been my previous IF window of 1-6. Didn't up eating until 2, because I just wasn't hungry. I only ended up eating when I did because I still wanted to finish up eating by 6.

                I'm glad I didn't push lunch back any later though, because in the end I couldn't even finish my whole dinner, I was so stuffed.

                I really don't think I could do the whole single meal a day thing, like some people in the IF threads talk about. Not because I don't think I could handle the gap without eating..but I have no idea how they eat that much in a single sitting.

                On the bright side, I tried out Paleo Nom Nom's herb gravy (which is essentially broth, garlic, and onion, with a bit of cream), and it was really good. I have a ton of leftovers for it too, so that's nice. Will tweak it a bit next time I make it, but there will definitely be a next time.

                Exercises went okay. It was weird though, because while I was doing it, it was like I was expecting to see hefty increases in my numbers after just a couple of days. Which is totally ridiculous. But that's just immediately where my brain went. "Why am I not leveling up, damnit!?" haha.

                Looking forward to playing with my sledgehammer tomorrow, though!


                The Workout

                Wall Push ups: 50/50
                On the second set I took a couple short (2sec) breaks, one after hitting 30, then 40. But I really wanted to hit 50, damnit.

                2-Leg Chair-Assisted Pull ups: 20/20
                I think I'm going to start trying to do a few pull ups every day. Was reading some stuff suggesting that a lot of gains can be made in pull ups by repetition, because your brain and muscles just don't know how to communicate correctly at first, because the movement is so alien in our modern day. And apparently it has some good results. No doing it to exhaustion or anything. Just 5 here and 5 there.

                Pole-Assisted Squat: 25/23
                Crazy how few of these I can do. And as straight as I try to keep my back, I still start getting the burn in my lower back toward when I give out. Hopefully the shovelgloving will help with that.

                Forearm/Knee Plank: 40sec/45sec
                Forearm/Knee Side Plank: 45sec/40sec (Left) 45sec/40sec (Right)


                The Food

                Lunch:
                The last of my hamburger/mushrooms/bleu cheese concoction.
                Vitamin/FishOil/CoconutOil.


                Weirdly, I felt a little nauseous about an hour after eating. It passed, but it was weird. Today was also the first day since we ran out of bottled water and I drank tap all day. I kind of think that might of had something to do with it.

                Dinner:
                two 1/4 pound Hamburger patties with Paleo Nom Nom's gravy, and half of a sweet potato.
                Vitamin/FishOil/CoconutOil


                Already mentioned how I couldn't finish, and that the gravy was tasty. Sweeter than I thought it'd be though.
                Last edited by Inksplat; 07-14-2012, 05:52 PM.
                SW: 324.6 ----- CW: 310
                Primal Journal

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                • #9
                  Day 7

                  The Rundown

                  So, today was mostly okay. No real carb-flu, just a tiiiiny headache after I ate lunch. That was probably the only "not so great" thing. Was out running errands with my pregnant wife and she got a craving for Qdoba, and I gave in. Did as well as I could there--Naked Burrito, no rice, no beans. But when I came home and checked the nutritional info, I wasn't totally pleased. But, nothing to beat myself up about, as it wasn't like I succumbed to cravings or anything. Just wasn't a high-note.

                  Other than that, it was fun to play with my sledgehammer a little bit. Only did 6 of the 14 minutes, but it was my first time, and I felt a bit in my back, so didn't want to push it. But I can definitely see sticking with it. And what more could I ask out of a workout, really?

                  Actually, I take back what I said before. Worst part of the day was dinner. Made chicken that just wasn't very good. I marinated it in the sauce from last night. Really, I just hate cooking drumsticks. I just can never get them right--the skin is always still a bit mushy, and the meat is...too juicy? I don't know. I just can't cook them to save my life.

                  The cream spinach I made came out pretty good though. Not as good as some I've had at nice restaurant, but god only knows what they put in them. (also, apparently I am so bad at spelling restaurant that the forums spell check couldn't even figure it out, haha)

                  I needed to walk today, but I am so bad at that when my wife is home. Also, it being hot and icky doesn't help. And I really don't want to spend 30+ minutes on the stationary bike in the basement. But I need to stop making excuses and just get myself to do it. I'm at half an hour out of the 3 hours I'm supposed to have for the week. And to think, I used to go for 2-4 mile walks every day.


                  The Workout

                  Shovelglove: 6 minutes
                  2-Leg Chair-Assisted Pull ups: 5, 1 Reverse


                  The Food

                  Lunch
                  Naked Burrito from Qdoba. No rice, no beans. Double Shredded Beef, Salsa Verde, Queso, Sour Cream, Cheese.
                  Vitamin/FishOil



                  Dinner
                  Baked Chicken Legs + Cream of Spinach
                  Forgot Vitamin/FishOil/CocoutOil


                  Already mentioned that this was pretty disappointing. Not looking forward to the leftovers, ha.
                  SW: 324.6 ----- CW: 310
                  Primal Journal

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                  • #10
                    Originally posted by Inksplat View Post
                    Other than that, it was fun to play with my sledgehammer a little bit. Only did 6 of the 14 minutes, but it was my first time, and I felt a bit in my back, so didn't want to push it. But I can definitely see sticking with it. And what more could I ask out of a workout, really?
                    I just discovered a sledgehammer in the garage, that I didn't even realize we had, and thought about giving shovelglove a go. Some other stuff I want to try first, so probably not a near term thing for me, but definitely curious to hear how this goes for you as you progress.
                    My Primal Journal - Food, pics, the occasional rant, so...the usual.

                    I love cooking. It's sexy science that you stuff in your face. - carlh

                    Comment


                    • #11
                      Originally posted by DashFire View Post
                      I just discovered a sledgehammer in the garage, that I didn't even realize we had, and thought about giving shovelglove a go. Some other stuff I want to try first, so probably not a near term thing for me, but definitely curious to hear how this goes for you as you progress.
                      The cool thing about shovelglove is that, if you follow the 14 minutes thing, is that you can really fit it in with anything. Did mine this morning, but still plan sprint later. It also works your forearms like whoa. Nothing in the PB Fitness routine even comes close.

                      What else were you planning tot try out?
                      SW: 324.6 ----- CW: 310
                      Primal Journal

                      Comment


                      • #12
                        Week 1 in Review

                        The Weekly Rundown

                        STARTING WEIGHT: 324.6
                        CURRENT WEIGHT: 315

                        STARTING WAIST: 52
                        CURRENT WAIST: 51.5

                        So, overall, this has been a pretty good week. It feels crazy that its only been 7 days--feels like I've been doing this for months, ha. Overall the cravings seemed to go away pretty quickly; I mean, walking down the chip aisle still makes me miss them, but it isn't the near tear-inducing state of craving that it was the first couple days. I really think the Fast5 IF is to thank for that.

                        I had read somewhere that, whereas the Atkins Induction period lasts 2 weeks, another doctor (I can't remember the name) added that you would see the same benefits after a 48-hour fast. So it wouldn't surprise me at all if a week-long IF produced the same effects as well.

                        Overall though, I'm looking forward to this next week.

                        The Workouts

                        I'm pretty happy with what I've achieved this week. Did something almost every day--the only time I slacked was when it came to walking, and that's a lot easier to remedy than if I was avoiding the bodyweight exercises or the sprinting, I feel.

                        The shovelgloving is definitely fun, and its definitely a workout, and I think it'll fit in really nicely with the PB Fitness routine. Not going to failure, but rather just going through a bunch of different movements a little bit shy of it. Looking forward to seeing how it progresses.

                        Also really eager to feel the improvements from sprints. I hate going up the stairs at a decent clip, and as a result, feeling a little short of breath.

                        The Foods

                        When it comes to foods, however, this week has been kind of a disappointment. Either due to soggy hamburger, or my arch nemesis, chicken drumsticks. There were a few small victories though, so, hey, I'll just focus on those.

                        My big thing, at the moment, is how big of a pain in the ass the Fast5 IF routine is. Its not the not eating, that's the problem, but rather the eating. It absolutely sucks having a 5 hour window, because after eating the first meal, I generally don't want to go through the hassle of cooking again. Or eating again, really, since most of the time I have leftovers for my lunch anyway.

                        Its so weird, that once you kind of get free of that grip food has on you, you just want to get rid of it all together, ha.

                        At the moment, I'm heavily considering going to one meal a day, just to see how that goes. That'll give me no "Oh god, I have to finish cooking this meal by X o'clock!" which has been driving me crazy, which will leave me a bit more free to delve into some yummy side dishes.

                        My only big concern is eating enough if I go that route. But then again, the idea of a nice 1lb steak every night sounds pretty goddamn tempting. If I could just manage to finish it, ha.

                        We'll see though. Might give it a shot today or tomorrow just to see how it goes.
                        SW: 324.6 ----- CW: 310
                        Primal Journal

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                        • #13
                          Day 8

                          The Rundown

                          So, today was the beginning of my little experiment. I didn't eat anything today until dinner, which was a fabulous 1lb Sirloin steak. Yuuummy. Anyone who doesn't salt their steaks for a couple hours before they cook them is really really missing out.

                          Anyway, the not eating thing wasn't really too bad. About 2-ish I started to feel a little twinge of hunger, but I just ignored it and I was fine. I haven't had a single sign of carb-flu today--no headaches or anything. I actually found I kind of enjoyed feeling hungry. When you're 330 pounds, you don't get that feeling very often. Usually its in your head, demanding you eat terrible things. It is rarely, if ever, a physical sensation in your stomach.

                          Only weird part was, around 5:30, when II was in the middle of cooking dinner, I got a little bit of acid reflux. Nothing major, just a little discomfort that I didn't expect. Maybe something caused by the anticipation of food?

                          Still though, I made some (meh) mashed cauliflower, and reheated some cream spinach, and fried up the nice 1lb sirloin steak. It came out perfectly, and sitting down to eat it, I was, at least at first, totally in heaven. That wondrous feeling faded a little about 3/4s of the way through that beast, but I was going to be damned if I didn't finish it. I forced myself to eat the spinach as well, but happily abandoned the mash after only a couple bites.

                          I was stuffed. Dear god, I was stuffed.

                          Its crazy reading some people's posts about how they eat two pounds of meat in a sitting. HOW!? haha. I guess I'll get used to it, but whoo, my stomach was definitely feeling a bit of shellshock. Its weird though, its not the same as when you stuff yourself on a bunch of crap food. Like, yes, my stomach feels a liiitle uncomfortable, and I wanted to relax.. but there wasn't any of the usual whole-body misery that can accompany an outing to Cheesecake Factory or something.

                          Still, started to feel better about 2-hours later, and now, an hour after that, I feel mostly recovered. I can only assume I'll just get used to it, and my stomach will become a bit more elastic. Because I know I've definitely polished off more than a pound of food pretty easily before. I think the IFing probably put me at a little disadvantage--my stomach just didn't know what was coming.

                          Experiment isn't over til tomorrow though. The steak was only about 950 calories, and the spinach probably only a 150-200ish more. Will just have to see how I sleep tonight and how I feel tomorrow. Either way, I think I'm going to transition into just eating when I'm hungry, and not so much worrying about the IF window, as I'm pretty sure I'll manage it naturally. If I get hungry earlier in the day, I'll eat something small, and then, at dinner, depending on how much I ate during the day, i'll choose my dinner from there.

                          Aaaand wow, that was a long bit on one topic! lol.

                          Only other thing to really comment on is the shovelgloving it. After only a 10-minute session this morning, man, my sides felt it way more than doing the side planks as part of the PB Fitness routine.


                          The Workout

                          Shovelglove: 10 minutes
                          Tabata Sprint (Stationary Bike): 1 Round
                          2-Leg Chair-Assisted Pull ups: (5, 1 Reverse), (5, 1 Reverse)


                          The Food

                          Meal
                          1lb Sirloin Steak, Cream Spinach, & Mashed Cauliflower
                          Vitamin/Double FishOil.


                          SW: 324.6 ----- CW: 310
                          Primal Journal

                          Comment


                          • #14
                            Hey Inksplat!

                            Mmmmm mmmm mmmm that steak looks good! And creamed spinach is one of my faves!

                            I just poked my head in here to tell you that I put up that salmon pancake recipe. Thanks for stopping by my place! It is nice to meet you!

                            I don't have any doctor's qualifications on fasting, but I am a veteran of two 10-day lemonade fasts - you know, the Master Cleanse. And yes, after a couple of days, the food craving thing definitely did diminish for me, too.

                            Keep us informed - I'll be peeking in again!
                            I have a mantra that I have spouted for years... "If I eat right, I feel right. If I feel right, I exercise right. If I exercise right, I think right. If I think right, I eat right..." Phil-SC

                            Comment


                            • #15
                              The Rundown

                              So, today was interesting. Didn't really get physically hungry like I had yesterday, but had a minor headache for a good chunk of it. Weird to have the carb-flu symptoms show up like that. Usually they'd show up after I'd eaten, not before. But, wasn't too bad, and made it to my second steak.

                              Definitely wasn't as stuffed this time, but it still wasn't the most pleasurable experience towards the very end.

                              On the brighter of the day, I got my Shovelglove up to the full 14 minutes. So yay for that.

                              On the weird side, apparently my right bicep is bigger than my left. I had never noticed this before. What makes it extra strange is that I'm left-handed, so you'd think it'd be opposite.

                              And then, randomly, my wife says my eyes look different (in a good way). I had heard of people claiming their eyes changed colors, but I hadn't really expected anything. Not sure if I believe it, as I don't stare at my own eyes that often, but who am I to argue? :P

                              Also, I managed to go for a walk tonight after it cooled down outside a bit. Walked for a good thirty minutes. Got to say though, I didn't feel too amazing when I got home. My neck is a bit achey all of a sudden, and my carb-flu-like headache has returned.

                              But I shall endure. It can only get better.

                              The Workout

                              Shovelglove: 14 minutes
                              2-Leg Chair-Assisted Pull ups: (5, 1 Reverse)
                              Walk: 30 minutes, 1.66 miles.


                              The Food

                              Meal
                              1lb Chuck Steak with bleu cheese, Cream Spinach
                              Double Vitamin, Double FishOil, Coconut Oil.


                              SW: 324.6 ----- CW: 310
                              Primal Journal

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