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Althaur's Primal Warrior Journal.

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  • Althaur's Primal Warrior Journal.

    Time to start my own journal on here after lurking for so long.

    I'm 41 years old, 6'1" and currently 215 lbs. I've been eating Primal since the beginning of 2009. When I started I was at my heaviest at 245. My lowest was 190 lbs, but I've put a back on by getting a little sloppy with my eating. Also, before I deployed, it was a lot easier to go home and snuggle on the couch with my girl than it was to get to the gym.

    Since we're going to Jamaica when I get back from Afghanistan, it's time to make sure my beach body is back in order. I'll use this to track my meals, and workouts. Also to post my general ramblings and rants.

    I'm a soldier currently on a wonderful all expenses paid vacation thanks to Uncle Sam. So eating is a challenge. The chowhalls aren't always accomodating.

    So, for today so far, I've had a Primal Fuel Chocolate Coconut shake made with coconut milk, milk and a scoop of whey protein. I also had some milk duds while I was sitting at my desk bored out of my mind. Sigh.

    Avoiding the grains is so easy for me. It's the sugar that has always been the hard part. The stuff is like crack! One bite and I want more. Hopefully, writing about my indiscretions on here will help control it.

    I don't have any good before photos out here, but here are some before and after photos. Hopefully someone finds this entertaining enough to read and comment every once in a great while.

    Stay safe!

    Josh
    Attached Files
    My Journal http://www.marksdailyapple.com/forum/thread74692.html

  • #2
    Hello, pleased to make your acquaintance!

    You will find me boring in the extreme when it comes to the workout thing because I just don't (yet), but otherwise I think I am okay company. I can relate to the sugar thing, too, it is one of my challenges. And military service, in a second-hand kind of way, as I was a bona-fide Army brat with the list of "Fort"s to prove it... Fort Leonard Wood, Fort Hood, Fort Benning, two bases in the then-West Germany, etc.

    Milk Duds? Man, you should go for something at least a little more respectable like Junior Mints - that way you get a two-fer - sugar shock AND fresh breath! And keep smiling like that - you are gorgeous to begin with, but that smile is megawatt!

    Happy New Year!
    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


    • #3
      Thanks Crab! Appreciate the compliments. I love Junior Mints as well. I'll have to stick with fruit and the rare dark chocolate for now though.

      I went to Basic and AIT at Ft Lost-in-the-Woods, hate Ft Hood and have been to Benning several times for training. Never got stationed in Europe.

      Thanks for chiming in! Happy New Year to you as well.



      Lunch was 3 grilled chicken breasts with butter, half of a baked potato and roasted vegetables. I looked at the butter packet after I was done only to see it was butter WITH vegetable oil. Needless to say I was rather grumpy. The nitwits behind the counter at the chowhall had no clue what I meant by "do you have any REAL butter". Guess I won't be using anymore of the butter at the chowhall for fat. Sucks too, because the brand is a Danish butter which is normally damn good.

      Arghhhh!!! Plenty of deepfried and breaded meats, pasta and margarine though. I get really sick of eating hamburger patties here. A coworker and I make Hamwiches. Two hamburger patties with cheese and veggies in the middle. Pick it up and scarf.

      Also got to the gym. Only did a 2 mile run when they decided to close the gym for cleaning. Jumped off the tread mill and finished up before leaving.

      Workout today:
      Run - 2 miles
      Dips- 45 lbs 3 sets of 5, bodyweight 2 sets of 5. Dealing with a bad right shoulder, so I can't really do anything else for chest.

      It's steak night tonight. So I'll be having a very bad Ribeye steak, salad and maybe another half of a baked potato.
      My Journal http://www.marksdailyapple.com/forum/thread74692.html

      Comment


      • #4
        Yesterday was a long day. I'm dealing with a slight cold which is annoying. I took the day off from working out just to kick this cold. Will most likely take today off as well.

        Yesterday's eats:

        Breakfast - Primal fuel shake with extra protein, coconut milk and milk.
        Lunch - 2 VERY dry hamburger patties with bacon and swiss cheese, beets and half of a roasted potato.
        Snack - 1 cup of cherry yogurt, mixed nuts and raisins.
        Dinner - taco meet with salsa, cheese, onions and a bit of lettuce and 1 cup of cherry yogurt.

        Not a bad food day. Managed to get about 9 hours of sleep last night as well. I was beat after being woken up at 0100 yesterday morning.
        My Journal http://www.marksdailyapple.com/forum/thread74692.html

        Comment


        • #5
          Yesterday was a good day. My cold was feeling a little better. I had a great night sleep which helped.

          Breakfast - Primal fuel shake with extra protein, coconut milk and milk.
          Snack - Summer sausage and cheese (while the sausage isn't primal, it's a nice treat so I indulged).
          Lunch - Primal fuel shake with extra protein, coconut milk and milk.
          Snack - pistachios and one square of Lindt 85% dark chocolate.
          Dinner - 2 chicken thigh/leg quarters, salad 4 buffalo wings (unbreaded) and one cup of black cherry yogurt.

          Got to the gym as well. I've gone back to the workout routine which has ALWAYS shown me the best results. It's a pyramid routine that goes up in weight an down in reps for several sets of the main lifts. Here is my workout from yesterday.

          Weighted dips - 30 lbs/8 reps, 35 lbs/6 reps, 40 lbs/4 reps, 45 lbs/6 reps, 30 lbs/10 reps, bodyweight/10 reps.
          cable flies - 3 sets 50 lbs each arm.
          Standing over head press - 95/8, 105/6, 115/4, 125/3, 95/8, Olympic bar/10
          Lateral raises - 25lbs for 2 sets
          Over head cable extensions - 120/12, 100/10 (no rest in between and immediately jump to next tricep exercise)
          Pushdown - 100/8, 80/8 (no rest between sets again)

          The program is really good for adding strength. Ideally, you start with a weight you can do for 8 reps fairly easily. Each set goes up be 5-10 lbs and down by two reps. Your heaviest set should be a weight you can only get about 2 reps on. Go back to your starting weight and crank out as many reps as you can for your last set. When I'm able to crank out 5 or more reps with my heaviest set, my starting weight goes up by whatever amount I'm increasing between sets. So, as an example, my dips will start at 35 lbs next week, but my Over Head Presses will stay at the current weight.
          My Journal http://www.marksdailyapple.com/forum/thread74692.html

          Comment


          • #6
            Yesterdays eats.

            Breakfast - my normal shake.
            Snack - beef jerky and mixed nuts.
            Lunch - turkey, collard greens and one cup of cherry yogurt
            Dinner - grilled in our compound, 2 new york strip steaks, coleslaw and fried potatoes.

            Workout was a 4.5 mile run. Probably shouldn't have done it with my cold still hanging on a bit. Coughed for a while afterwards and had some great Afghan dirt snot to blow out of my head.

            As an aside, my freaking biceps are killing me from my chest and shoulder workout!!! All I can think is on the negatives for the dips and overhead press my biceps were stabilizing. Should make today's back and bicep day extra fun.

            I was also pretty stoked to get a box from my wife. She sent me 8 more cans of coconut milk, Dunkin Donuts coffee, and of course a card covered with her perfume. Mmmmmm. Always brightens the day in this craphole.
            My Journal http://www.marksdailyapple.com/forum/thread74692.html

            Comment


            • #7
              Well, today was not an ideal day for eating. Bleh. Bunch of crap due to sitting at my desk all day and it being around.

              Breakfast - normal shake
              Lunch - Big Ass Salad with about 16 oz of New York strip and blue cheese dressing
              Junk - 2 chocolate cupcakes and a small bar of Galaxy silk milk chocolate, beef jerky
              Skipped dinner

              On the plus side, I had a great workout today.

              Bent over rows (parallel to the ground, pulled from the ground) - 135x8, 145x6, 155x4, 165x4, 135x8
              Pullups - 8, 6, 4, 2 negatives
              Shrugs - 220x15,12,10
              Bent over lateral raises (rear delts) - 25x14,12
              Bicep superset - standing DB curls 40x12/30x6 Incline DB curls 25x7/15x7
              Hammer curl - 25x7

              I'm in and out of the gyme pretty quickly. Normal time is 35-45 minutes. I was a little miffed today. In my experience the WORST gyms I've ever been to for proper etiquette and politeness are military gyms. I don't know what it is about them, but it seems to bring out the asshole in people. They're rude, don't put shit away and will hog up equipment while they take a 10 minute break between sets. Makes me want to drop a plate on their foot.

              It's raining now, so tomorrow may be a rowing day instead of running. Should be fun after doing back. Ug.
              My Journal http://www.marksdailyapple.com/forum/thread74692.html

              Comment


              • #8
                Today has been a good day. Got a lot done for work first thing this morning so I could spend the rest of the day wasting tax dollars.

                Breakfast - normal shake but I cut out the milk this morning and just used the coconut milk and water.
                Snack - beef jerky.
                Lunch - Stew, 2 chicken leg/thigh quarters, vinegar cole slaw and the chow halls version of a Greek salad (bleh!).

                It was a gorgeous day here, as far as a day in Afghanistan can be gorgeous. Kind of like saying the air has a pleasant aroma in an outhouse. Anyway, I digress. It was so nice, I decided to run.

                Ended up doing a 5.5 mile run with my 35 lbs rucksack. Finished it in 59:14, which isn't my best pace, but I'll take it considering I've been slacking on my running.

                I had a square of Lindt 85% dark chocolate after I got back. Now I just need to hose myself down before I head to dinner. No sense competing with the chowhall for the worst smell. I'm sure I would lose.
                My Journal http://www.marksdailyapple.com/forum/thread74692.html

                Comment


                • #9
                  Dinner last night was three Salsbury steaks, vinegar cole slaw, a few fried potatoes and a cup of kiwi yogurt.

                  Breakfast - normal shake.
                  Lunch - 16 Oz of New York Strip on a plate of salad with blue cheese dressing.
                  Snack - Beef Jerky, 3 squares of 85% Lindt and 1/4 cup of dried plantains.
                  Dinner - most likely another shake as I have a VTC at dinner time. Sigh.

                  Workout today was good. I'm going to be very sorry tomorrow.

                  Squats - 6 sets
                  Deadlift - 3 sets
                  Standing Calf raises - 2 sets
                  Squatting calf raises - 2 sets

                  The squatting calf raises are something I came up with a few years ago. They are great for helping to increase flexibility, but also really hit the soleus and some other smaller muslces in the lower leg. You squat all the way down, the Grok Squat as I've hear some on here call it. In country it's most oftern called the Hajji Squat. I know, not PC. Anyway, you place a dumbbell on your legs so it's cradled between your knees and chest. Put a hand on a bench for stability. The ONLY joint which moves is your ankle. Leave your butt down. Raise up onto your toes and back down until your heels are on the ground. It's a smoker. The burn gets really deep.

                  Hopefully my legs are too trashed tomorrow. Hoping to do another run, but may have to settle for some rowing. Or maybe taking the day off. Have to see how hellish the stairs are tomorrow morning.
                  My Journal http://www.marksdailyapple.com/forum/thread74692.html

                  Comment


                  • #10
                    Originally posted by Althaur View Post
                    I was also pretty stoked to get a box from my wife. She sent me 8 more cans of coconut milk, Dunkin Donuts coffee, and of course a card covered with her perfume. Mmmmmm. Always brightens the day in this craphole.
                    Nice! Hubby and I did the long-distance dating thing for three and a half years, me in Germany and he stateside. We have been married 19 years now, with 4 halflings (as I heard Warmbear call them a couple days ago) to show for it.

                    I used to send him perfumed cards, too. Back then it was Ralph Lauren's "Lauren" that was "my scent". The first time I did that, I got a call in the middle of the night - he almost hopped a plane over for some together time (ahem).

                    How long have you been/will you be separated? And what area of the States do you call your home (for example, are you a nice Midwestern boy or a Southern gentleman, that kind of thing)? As I was raised Army and my mother is a German immigrant to the US, I have no real "hometown" per se, just where I happen to hang my hat at the moment, which currently is Ohio.
                    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


                    • #11
                      Hey my friend. Found this because the name intrigued me. Great log mate. Im super impressed at your continued ethusiasm were you are. I am sure you have some great people around you but your general mood is inspiring. Im a patient guy who doesnt complain alot but Ill think twice before I do.

                      How do you find the heat over there this time of year (especially when you go running)?

                      Your keeping your food quantity pretty low. I take it you bulk up fairly easily?

                      Your wifes care package sounds amazing.

                      Great read my friend

                      Richard
                      It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

                      Comment


                      • #12
                        Originally posted by Crabbcakes View Post
                        Nice! Hubby and I did the long-distance dating thing for three and a half years, me in Germany and he stateside. We have been married 19 years now, with 4 halflings (as I heard Warmbear call them a couple days ago) to show for it.

                        I used to send him perfumed cards, too. Back then it was Ralph Lauren's "Lauren" that was "my scent". The first time I did that, I got a call in the middle of the night - he almost hopped a plane over for some together time (ahem).

                        How long have you been/will you be separated? And what area of the States do you call your home (for example, are you a nice Midwestern boy or a Southern gentleman, that kind of thing)? As I was raised Army and my mother is a German immigrant to the US, I have no real "hometown" per se, just where I happen to hang my hat at the moment, which currently is Ohio.
                        By the time I get home, it will have been just over six months. She was gone for 6 months last year as well. Home is now the mid-Atlantic region, but I'm a Cali boy.
                        My Journal http://www.marksdailyapple.com/forum/thread74692.html

                        Comment


                        • #13
                          Originally posted by Richardmac View Post
                          Hey my friend. Found this because the name intrigued me. Great log mate. Im super impressed at your continued ethusiasm were you are. I am sure you have some great people around you but your general mood is inspiring. Im a patient guy who doesnt complain alot but Ill think twice before I do.

                          How do you find the heat over there this time of year (especially when you go running)?

                          Your keeping your food quantity pretty low. I take it you bulk up fairly easily?

                          Your wifes care package sounds amazing.

                          Great read my friend

                          Richard
                          Thanks Richard! I actually got here in the early Fall, so the heat wasn't too bad. Having been here in the summer before though, you either do your running in the early morning, late evening, or on a treadmill in the air-conditioned gym. Now, I try to run between 14-1530 hrs so it's a little warmer.

                          I actually eat pretty big helpings usually. I have been cutting back a bit on the snacks though since I have to go to the beach in April. I'm sure my wife is going to want me to wear those damn tight little shorts in Jamaica and I don't want to scare anyone off. LOL

                          I'm going to experiment the next couple of weeks with increasing my fat and protein to see if it helps with dropping some more body fat. I'm going to add eggs back in for breakfast and have my Primal Fuel/coconut milk shake for a snack after my workout. I want to see if the extra calories will cause my metabolism to kick back up.

                          I do bulk up pretty easily. Now. After lifting for so many years, I'll put muscle back on pretty quickly. I've kind of developed an aversion to putting on too much mass though. I started to realize, you don't see too many "big" guys living to ripe old age.

                          My wife takes great care of me. I'm proud to say I am completely spoiled. I just make sure to spoil her even more. I get a box almost weekly from her. Usually fool of coconut milk, primal friendly cookies, nuts, etc. I'm a pretty lucky idiot.

                          Josh
                          My Journal http://www.marksdailyapple.com/forum/thread74692.html

                          Comment


                          • #14
                            Originally posted by Althaur View Post
                            I have been cutting back a bit on the snacks though since I have to go to the beach in April. I'm sure my wife is going to want me to wear those damn tight little shorts in Jamaica and I don't want to scare anyone off. LOL
                            Cali, huh? I have never been that far west, but my kids want to go and see. They are interested in the Redwood forests, Sea World, the food in San Francisco, but most of all - the MYTHBUSTERS workshop (even though they know they won't get in to see it). And I would dearly love to see an avocado tree - honestly. I keep hearing from the Cali tribe on here how the avocados just roll down the streets (sbhikes even posted pics) and that sounds like my kind of promised land.

                            Re those "damn tight little shorts" - ummm, I can understand the wife. On a fit man, those shorts cause unexplained, sudden fevers... But I am absolutely sure you already know that.

                            Do you get out much with the local population? In my wee experience, the grunts and low-ranking folk I knew tended to look down their noses at the locals and never got as much out of their time overseas as they might have. Are you even allowed to wander off?
                            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
                              I miss Cali. San Francisco is great! I was stationed there for 4 years. The is a restaurant called The Stinking Rose. Everything but two items on the menu has garlic. They have a garlic filet chilli which is amazing.

                              And yes, the avocados are everywhere. A lot cheaper than the East coast as well. I use avocados a lot back home, just hate paying $2 each.

                              I get to deal with locals quite a bit here. This is my seventh trip. I hope to never come back. I don't mind the folks here. They are like people anywhere else in the world. 2 things to remember; they want to be respected and they want to provide for and prtotect their families. As long as you can remember that while you're standing knee-deep in stink, shake the hand that's offered, smile and show you understand those two things with your eyes, you can make a difference. Of course, sometimes they don't realize/accept those two things and you have to be prepared for bad things. Ideally, it's avoided. Less than ideal, the bad thing happens to them and not you.

                              Eh, enough of that. Some wonderful people here though.
                              My Journal http://www.marksdailyapple.com/forum/thread74692.html

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