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Jorunal of a former obese teen living Primal

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  • Jorunal of a former obese teen living Primal

    So I've decided it's finally time for me to start one of these. For those of you who aren't familiar with my story a link is post below on my signature as well as before and after pictures. I'm really headed down a new exciting path in my life as I'm working on getting into school and training to join the military this time next year. Not only over the last 10 months of eating a paleo diet have I made amazing progress, I've also learn a great deal about what it really means to live a healthy lifestyle. I'm very happy with my VLC high fat diet, have a great exercise routine, and have made a switch to using all natural-homemade products such as deodorant, toothpaste, lotion, ect. Been doing the Baking soda wash and ACV conditioner for my hair for about a week now and am loving it. Not only is much less expensive, it's all natural and I don't have to worry about those pesky chemicals leaking into my body.

    As far as my diet goes, right now it's totally geared toward towards body building...or as I like to refer to it, "body sculpting" I'm a big advocate of raw dairy and I feel including it in my diet was literally one of the best things I've EVER done for my health. I drink a little over a quart daily and I also enjoy kefir, yoghurt, cream cheese, butter, ect. I eat a LOT of pastured eggs as well. I also happen to be a red meat coinsurer But anyways that's the bulk of my diet. Raw milk, eggs, fish, poultry, red meat. I'm not a big fan of vegetables so I don't eat many of those except for things like onions, garlic, mushrooms, and fresh herbs that I enjoy. Used to love sweet corn when I was a kid, this summer I had maybe 2 pieces? I used to eat a lot of those things in my higher carb days and when first starting paleo as these things are advocated. I use to force myself to eat all those things because I felt I had to eat them. I'm a big fan of Dr. Greg Ellis's work and he see's no nutritional need for fruits and vegetables. I do love fruit, but I tend to stay away from it because fructose is basically a key that turns on body fat storage and it's just bad news for building muscle. I mostly enjoyed local tomatoes and wild muscadines that I gathered myself this summer. I get all my necessary nutrition from meat, eggs, and milk as wells as a nice variety of antioxidants from drinking herbal teas, supplementing coconut oil, and adding unsweetened cocoa powder to my morning drink of milk and eggs. I also read the book "The Fat of the Land" this summer and was absolutely amazed by the fact that the inuit have lived on all meat forever and ever and ever. They certainly didn't have any problems. I also find fiber really irritates my digestive tract.

    As far as exercise, last November I began walking, something I still enjoy today. I find it very calming and it helps me get my mind off thing. Most days this summer I walked roughly 5 miles daily. Now I'm walking 3 miles a day with a 30lb weighted vest. I started lifting in late February and I have only taken a 2 month break from that when I was living in Auburn, AL with my brother. I stayed in shape doing Mark's PBF program, sprinting, and walking. I enjoyed Mark's plan for a little while, but I just wasn't cutting it for me. I was having to do vey high reps for intensity which I just hate. I also really don't care for planks. I'd rather do big, heavy, compound lifts. Which brings me to a new program I started just this morning, stronglifts 5x5. I was a little skeptical about it at first and especially starting with just the bar. But I got in there and really enjoyed myself! I don't mind starting with just the bar as it's helping me rework through proper technique and form. I know that progressive loading is going to give me a great deal of strength. I also like the notion of doing just three different compound lifts for five sets of five. When I first got in the gym, I was the guy who really didn't know what I was doing, had no plan, and built one around what everyone else was doing and what little I knew. I got stuck at my max outs and was overtraining, sometimes six days a week! Failing to plan, is planning to fail as Mehi says. I'm also doing a great deal of swimming now as I'd like to be a rescue swimmer for the coast guard. Planning on putting some air into the tires on my cycle so I can do something lower intensity on off days. If your not familiar with the strong lift routine it looks like this:

    Train three days a week: Monday, Wednesday, Friday alternating workout A and B. Five sets of five reps each
    Workout A: Workout B:
    Squat 5x5 Squat 5x5
    Bench 5x5 Overhead Press 5x5
    Row 5x5 Deadlift 1x5

    Every workout you add 5lbs per lift starting with the bar with the exception of the deadlift. You add 10 lbs every workout for 1x5

    I warm up with some quick bodyweight calisthenics:
    Push-ups, pull-ups, dips, hanging leg raises

    If anyone has any experience with this type of training, I'm really wondering if I should be doing some front squats and incline bench to slightly change it up?
    Paleo since November 2011 - Carnivore since June 2012
    Before and after pics
    http://www.marksdailyapple.com/forum/thread65846.html
    Primal Sucess Story
    http://www.marksdailyapple.com/forum/thread65400.html
    Primal Journal
    http://www.marksdailyapple.com/forum...tml#post955444

  • #2
    So a quick update. I've starting doing a good bit of swimming. I watched some videos online today that really helped me figure out some mistakes I was making. I was not turning my body much. keeping my stomach flat and not turning my shoulders when doing the back stroke. I also had been taking all my breaths on one side, this can lead to over development for one side so I'm really trying to focus on correcting that problem. I tried to start learning the flip-turn today very unsuccessfully. I'm determined to keep practicing and get this down as well as my breath. For now I'm just focusing on the breast stroke and the back stroke, keeping proper form and strokes, and proper breathing technique. Tomorrow is my second day of stronglifts 5x5 and it will be workout B. Will probably go for a light swim later on tomorrow, and I mean very very light to practice on just keeping momentum at a slower pace.

    If anyone else that has experience eating a higher protein diet geared towards building muscle, I could really use some meal Ideas. I'm tired of canned salmon everyday for lunch. I never get tired of breakfast as I always drink my milk in the morning and that's my favorite Dinner and lunch have been canned salon and chicken leg quarters for dinner as money is tight right now.
    Last edited by BennettC; 09-18-2012, 12:20 PM.
    Paleo since November 2011 - Carnivore since June 2012
    Before and after pics
    http://www.marksdailyapple.com/forum/thread65846.html
    Primal Sucess Story
    http://www.marksdailyapple.com/forum/thread65400.html
    Primal Journal
    http://www.marksdailyapple.com/forum...tml#post955444

    Comment


    • #3
      Hey, you started your journal! Sounds like all the exercise is fun. In terms of cheap protein, I know eggs fit the bill. Maybe a nice egg salad for lunch on occasions? I know offal is also usually given away pretty cheap.
      My Primal Journal:
      http://www.marksdailyapple.com/forum/thread65788.html

      16 years old
      5'5"
      SW: 170
      CW: 162
      GW: 140

      Primal since 8/12/12.

      Comment


      • #4
        I eat six eggs a day, will prolly start eating more because I just found local source for $1.75 a dozen!
        Paleo since November 2011 - Carnivore since June 2012
        Before and after pics
        http://www.marksdailyapple.com/forum/thread65846.html
        Primal Sucess Story
        http://www.marksdailyapple.com/forum/thread65400.html
        Primal Journal
        http://www.marksdailyapple.com/forum...tml#post955444

        Comment


        • #5
          Was up bright and early this morning, stomach was very upset. I believe it's the chicken quarter I've been eating, I don't have this problem with breast so I'm going to switch back to them once the quarters are gone. They are also higher in protein. Been trying to think of some new meals and I've got a couple. Bacon crusted chicken breast sliced topped with salsa and an avocado on the side. Will also make a meatloaf next week as I need to get red meat back in the diet, starting to have cravings. Anyways I calmed my stomach down with some chamomile tea with peppermint essential oil, It worked! The peppermint was a nice wake-up to my sinuses as well. Got out and walked the dog afterwards and watched the sun come up. Threw on my workout cloths and headed to the gym for workout B. I have been training on an empty stomach as I'm not lifting very heavy right now and am taking advantage of the extra fat burning opportunity. I've read there are some other benefits to this as well, but really haven't read into it enough. Workout went well. Started with calisthenics as usual, 15 push-ups, 12 tri-cep dips, 6 overhand pull ups, 12 hanging leg raises, and 5 neutral grip pull-ups. Off to the power rack after straight into squats. Having to increase by 10 pounds at a time because the gym doesn't have 2.5lb weights. I don't think its going to be a problem for now as the weight is light and it is still progressive loading. Anyways the workout went, squats, overhead press (which is new for me), and then 1x5 deadlift. I can tell already the overhead press will be the first exercise I stall out with. I could feel burn with just the bar which shows me my arms are underdeveloped. Got home walked put on the weighted vest and walked the dog for about 30 minutes, took her inside and went on a 2.5 mile walk. Showered and then finally had breakfast. Usual 5 cups raw milk. Was sour milk today, 3 raw eggs, 1tbs coconut oil, 2 tbs of cocoa powder mixed in. I know that I'll have to start eating before workouts once I start getting into heavier weight, but for now it's fine and an extra fat burn. I've realized I'm really still in a "cutting" phase and will be for the next 3 months so I'm going to have to continue to stay on top of my calories. After 3 months i'll then move into the bulking phase. Signing off for now, look forward to some comments and any advice is more than welcome as well.
          Paleo since November 2011 - Carnivore since June 2012
          Before and after pics
          http://www.marksdailyapple.com/forum/thread65846.html
          Primal Sucess Story
          http://www.marksdailyapple.com/forum/thread65400.html
          Primal Journal
          http://www.marksdailyapple.com/forum...tml#post955444

          Comment


          • #6
            So I've doing a great amount of research about diet. And looking at some peoples diets on eatcleanlifthard forums and I've decided I'm going to play around with some things and add back in a few things to my diet. I know I have my basis covered with meat, raw milk, whole eggs, and good sources of fat. I think I may have overestimated my protein needs. Mountain Man, a modern day bodybuilder who is drug free and eats clean extensively covers this topic on his forums as he is the founder of eatcleanlifthard. He also notes he had some of his best results on lowered than maintenance calories and only 65 grams of protein a day. I'm not going that low with my protein, but I know from experience that eating somewhere around 130-200 grams is my sweet spot. My energy is low with 250 grams a day and it being about 40% of my daily calories. I feel that number is unnecessary for muscle gains and it also has messed up my bowels. I am eating lower than maintenance and have been for a while, although I've upped the calories just a bit. My maintenance is about 2850 and for the longest I stayed at 2250 as this was a good number for weight loss for me. Now that I'm down to 157lbs and trying to go the other way I'm shooting for 2400-2600 roughly. I also know from experience that my performance is much better on a high fat breakfast with no carbohydrate, bacon and eggs in simplest terms. I've decided after eating the same breakfast of raw milk and eggs for quite sometime that I'm going to switch that to my lunch which is my post workout meal. This resembles something a little closer to mothers milk which we are designed to grow on and I feel carbs make my performance go down. I also want to keep my biggest meal post workout. I've also decided to add in a small snack in the afternoon. As my overall caloric burn goes up, so does my hunger. It's been hard for me to eat these huge high protein meals so I'm trying to space things out slightly. This snack is gonna have some carbs, about 20 grams more than I have been eating, but will also have fat I so badly need. I'm training harder and harder and I feel I'll really benefit from this. I'm not as worried about carbs as I was during a weight loss phase but I'm still remaining very low carb at 80 grams a day. An average days caloric intake is going to look like this now:
            Breakfast: 500 calories
            Post workout: 1100 calories
            Snack: 400 calories
            Dinner: 500-600 calories

            I've also had a real desire to change up my meals as I'm getting sick of eating the same meals every single day. And so is my body. So I've come up with a couple new meals for the coming weeks and have my snack choices as well. I'm making dark chocolate a staple as it has high levels of stearic acid which raises testosterone and is great for muscle building. You'll notice everything is based around fat as this is a very low carbohydrate diet. I've always found listening to my body is best.

            Breakfast will always be bacon and eggs, I never ever get tired of this meal and it's great for my performance.
            Post workout will always be 5 cups of milk, 3 raw eggs, 2tbs of cocoa powder, and a tbs of coconut oil. I may take the coconut oil out if I decided I want to cut some extra calories. I also never get tired of this meal
            Snacks are going to be a choice of two of the following: Peanut butter, 90% dark chocolate, cream cheese, other cheeses, nuts, coconut butter, or avocado

            Some dinner ideas:
            Sausage and sauerkraut with stone ground mustard
            Bacon crusted chicken breast with salsa and avocado
            Homemade meatloaf (going to go with a leaner ground beef as its more protein and since I'm eating grain fed, I want to avoid that particular fat and extra calories. also closer to game meat)
            Lamb ribs with pesto
            Pesto Chicken
            Coconut fried chicken
            Cheese burgers
            Grilled marinated pork tenderloin
            Always have canned salmon to fall back on which I found taste much better with some stone ground mustard mixed in
            Last edited by BennettC; 09-19-2012, 06:47 PM.
            Paleo since November 2011 - Carnivore since June 2012
            Before and after pics
            http://www.marksdailyapple.com/forum/thread65846.html
            Primal Sucess Story
            http://www.marksdailyapple.com/forum/thread65400.html
            Primal Journal
            http://www.marksdailyapple.com/forum...tml#post955444

            Comment


            • #7
              Bad morning already. Seems like 3/4 of my days in SC just suck. I have to be around depressing people all day. I don't care how hard you try to keep in good spirits, after a while it just breaks you. Bitching is all I hear and laziness is all I see. Oh the dog shits in the house again. Well my mother says, "I can't even deal with." So yay that means if I don't want to sit and smell it all day I have to clean it up. Nobody cleans up after their self and they wonder why the dog has torn up all the trash by the end of the night and its all over the house...maybe its because they didn't use the trash can. A mention of my fathers name and I get an ear load of what a worthless piece of shit he is. Which is not true, my dads a great guy. My parents want to throw up at the sound of each others name. I didn't even talk to my dad for over a year after the divorce because my mom talked so much trash about him. You fill a fifteen years old ear with that, its gets in their head. Of course I felt sympathy for my mother, but she had no place to trash my dads name to my face everyday. Sometimes I feel my relationship with my father will never be the same, although we love each other and are on great terms. I'm in tears as I type this. I'm strong, but sometimes people can just break you down. I have no one to talk to and no one to relate to. I could care less if anyone even reads this, the journal has been great for me to pull lingering thoughts out of my head. Good or bad, signing off until next time.
              Paleo since November 2011 - Carnivore since June 2012
              Before and after pics
              http://www.marksdailyapple.com/forum/thread65846.html
              Primal Sucess Story
              http://www.marksdailyapple.com/forum/thread65400.html
              Primal Journal
              http://www.marksdailyapple.com/forum...tml#post955444

              Comment


              • #8
                Workout went well this morning, was in and out of the gym before the sun even came up. Try to work on better form with rows, its a very new exercise to me. Ate breakfast before hand and felt much better. Absolutely devoured it, bacon and eggs yum. Was more than 500 calories though, 500 just isn't enough for me in the morning. Trying to stop being so scared of food as I want to gain, not lose anymore. Haven't eaten post workout yet, ab to jump in the shower then i'll eat. Going to have the usual plus a raw beef liver. Really looking for suggestions diet wise. As my calories burn goes up, I have less energy throughout the day and am often getting lightheaded. It just seems like I'm already eating soo much. My bodies seems to be in the need of something more. I've considered adding half a cup of rolled oats in the morning, a popular addition bodybuilders have in this morning. This would up my carbs by about 30 grams and put me around 110 grams a day. Something tells me I'd be better served eating a few more eggs instead. Could really use some help from a bodybuilder. Will be going for an intense sprint workout later on around 5 p.m. Tomorrow is just going to be a light swim as i'll be doing IF dinner to dinner on from Saturday to Sunday which will be a my rest day. Signing off for now
                Paleo since November 2011 - Carnivore since June 2012
                Before and after pics
                http://www.marksdailyapple.com/forum/thread65846.html
                Primal Sucess Story
                http://www.marksdailyapple.com/forum/thread65400.html
                Primal Journal
                http://www.marksdailyapple.com/forum...tml#post955444

                Comment


                • #9
                  Had one hell of a sprint session this afternoon. It's been a minute since I've hammered it out on the track like that. Got out there at 5, fast walked 800m, then jogged 800m. Went straight into some jump rope, then squats, 50 jumpy jacks, prisoner lunges, karaoke, A's, B's. Buttkicks, Single Leg jumps, and backwards runs. Dynamic stretching for 10 minutes. 50m at 75% speed, 100m at 80%, 150m at 90%, 200m all out, 150m all out, 100m all out, 50m all out. walked 800m then light stretches for the cool down. What a workout, was pouring in sweat when I finished! Sore already, getting ready for bed now. resting tomorrow

                  Other news, ran in to a friend of mine at the grocery store who is a former Olympic weightlifter, just who I needed to see. I talked his head off for about 30 minutes and he reassured me my diet looked great as well as my training plan. He suggested 12 reps rather than 10 and for legs 15-20. He also advised not to worry about little extra exercises like shrugs and calf raises, but to focus mostly on my big compound lifts. He said I'm at a good spot with my calories, but on big training days to listen to my body if I feel I need more calories. I've realized I'm absolutely obsessing about calories way too much. It's hard moving from that weight loss phase into the world of bodybuilding.
                  Last edited by BennettC; 09-22-2012, 08:28 AM.
                  Paleo since November 2011 - Carnivore since June 2012
                  Before and after pics
                  http://www.marksdailyapple.com/forum/thread65846.html
                  Primal Sucess Story
                  http://www.marksdailyapple.com/forum/thread65400.html
                  Primal Journal
                  http://www.marksdailyapple.com/forum...tml#post955444

                  Comment


                  • #10
                    Day has been so so today. Mother is trying to find things to bitch at me about. She's rather depressing to be around, try to just ignore it and go on about my business. Had to get out of the house so I went and walked ab 3 miles downtown by the riverfront. It was hot! Nice walk anyways though. Got home and was starving, made a strip steak served with avocado and tomato-lime-garlic salsa...delicious! Forgot home much I love avocado! Gonna have to find something to entertain myself the rest of the day. Signing off
                    Paleo since November 2011 - Carnivore since June 2012
                    Before and after pics
                    http://www.marksdailyapple.com/forum/thread65846.html
                    Primal Sucess Story
                    http://www.marksdailyapple.com/forum/thread65400.html
                    Primal Journal
                    http://www.marksdailyapple.com/forum...tml#post955444

                    Comment


                    • #11
                      Well to be honest I'm sitting on my ass and doing nothing today, I'm really sore and need to recover completely! lol, I may go out by the pool later and enjoy the sun and take a dip in the water. It's official, the small amount of vegetable matter I've added back in is really irritating me, once these avocados are gone no more. Very surprising that the small amount irritates me this much, I think the salsa has something to do with it as well. Got a meatloaf marinating for tonight that I put salsa in, but I don't think it'll be too bad as its going to cook down. My latest post has really sparked my interest in the zero carb lifestyle again. My last attempt was utter failure and I've pinpointed the reasons why. I was still addicted to sugar and would regularly breakdown for ice cream before the attempt. The only thing I really wanted at the time was steak and I couldn't afford it, needless to say I'm gotten into other less expensive cuts lately. Number three was insufficient calories. I can easily solve this problem with more bacon and eggs. I now have access to raw heavy cream and will drink one cup mixed with raw eggs post workout rather than raw milk. I'm also going to eat plenty of cheese. The cream and cheese will ensure I maintain my calcium levels. I'm confident that this lifestyle will be best for me as no glucose will ever float around in my body and it will without a doubt be they key for me to achieve the body fat percentage I want as well as maintain it. I'm also confident once completely adapted to this after 30 days, my exercise performance will go through the roof. I've been way too obsessed about calories and carbs and with this lifestyle it won't be a concern except with minimally watching calories. Last time I didn't make it 30 days because I tried to cut dairy completely. That is not the answer for me and never has been. My only carb intake will be extremely minimal amounts from eggs, cheese, and liver. Once a week I'll treat myself to a bar of 90% dark chocolate. Will begin this after my birthday on the 17th of October. I still have over 2 gallons of raw milk left right now so i'll begin adapting after that's gone. For now all plant matter is cut out completely. Signing off, would love some feedback on this post.
                      Last edited by BennettC; 09-23-2012, 09:21 AM.
                      Paleo since November 2011 - Carnivore since June 2012
                      Before and after pics
                      http://www.marksdailyapple.com/forum/thread65846.html
                      Primal Sucess Story
                      http://www.marksdailyapple.com/forum/thread65400.html
                      Primal Journal
                      http://www.marksdailyapple.com/forum...tml#post955444

                      Comment


                      • #12
                        Hi Bennett,
                        Just came across your journal today and read your success story. A success story it truly is too. It's great to see that you seem to have everything clicking for yourself now. I've only been primal for about a month so I'm still learning the ropes and I'm still running down the weight losing path, although it sounds like you are past that. Your story is very inspirational, I wish you much more success in all you do.....and I'll keep an eye out for your updates.
                        Primal since 27 August 2012
                        Age 47
                        Height 5'10"
                        SW 236
                        PW 223
                        GW 185


                        My Journal

                        Comment


                        • #13
                          Thanks man, wish you the best on your weight loss journey and hope my post are helpful! Will look forward to reading your journal if you start one. Best wishes
                          Paleo since November 2011 - Carnivore since June 2012
                          Before and after pics
                          http://www.marksdailyapple.com/forum/thread65846.html
                          Primal Sucess Story
                          http://www.marksdailyapple.com/forum/thread65400.html
                          Primal Journal
                          http://www.marksdailyapple.com/forum...tml#post955444

                          Comment


                          • #14
                            Glad the weekend is about to be over. Mom goes back to work, sister goes back to school, and Bennett gets left alone. Just had a wonderful meatloaf for dinner. Going to start winding down for bed soon. Never could get ahold of any local eggs so I settle for a good quality free range brand at the store. They are a nice large size and look very natural. 200mg of omega 3 per serving. Liking the way I looked in the mirror today. Not liking the rise in insulin the extra 20 grams of carbs a day are giving me. Once those food are gone, they are gone. Excited about beginning my transition to zero carb.
                            Goals for this week:
                            1. Begin New exercise regimen
                            2. Begin transition to zero carb
                            3. Get enrolled in GED classes
                            4. Have a better week
                            Paleo since November 2011 - Carnivore since June 2012
                            Before and after pics
                            http://www.marksdailyapple.com/forum/thread65846.html
                            Primal Sucess Story
                            http://www.marksdailyapple.com/forum/thread65400.html
                            Primal Journal
                            http://www.marksdailyapple.com/forum...tml#post955444

                            Comment


                            • #15
                              Woke up pretty early this morning a little after 4. Which is beginning to be the norm as I've been going to bed around 8:30-9. Showered and had bacon and eggs for breakfast. Was headed to the gym at about 5:45...blasted my chest! I found 12 reps to be too high say I ended up staying at 10. I also was doing "pre exhaust" with barbell exercises and my muscles were feeling tired before I even added weight. Weighted 162 this morning so that's a good sign I've been eating too many calories, which I knew anyways. A small faction I believe was added muscle and another small fraction was water weight. Before I go in I have all the exercises I'm doing written down and spots for me to record reps for 1st and 2nd sets as well is the isometric hold. Here my training from the this morning.

                              Walked few mins on the treadmill to warm-up
                              Pushups:
                              Set 1- 12 reps
                              Set 2- 12 reps
                              Iso- 10 secs

                              Bench:
                              Set 1- 12 at 95lbs
                              Set 2- 10 at 95lbs
                              Iso- 10 secs/ bar

                              Overhead Press:
                              Set 1- 10 at 55lbs
                              Set 2- 8 at 55lbs
                              Iso- 10s secs / bar

                              Dips (Chest):
                              Set 1- 10
                              Set 2- 8
                              Iso- 10 secs

                              Fly Machine:
                              Set 1- 10 at 70
                              Set 2- " "
                              Iso- 10 secs at 30
                              Last edited by BennettC; 09-24-2012, 05:18 AM.
                              Paleo since November 2011 - Carnivore since June 2012
                              Before and after pics
                              http://www.marksdailyapple.com/forum/thread65846.html
                              Primal Sucess Story
                              http://www.marksdailyapple.com/forum/thread65400.html
                              Primal Journal
                              http://www.marksdailyapple.com/forum...tml#post955444

                              Comment

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