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  • Primal Journal (maba)



    Mamatha's (maba) Primal Journal

    -------------------------------


    I've been hesitant to start a primal journal because I wasn't sure if I could stick to it w/o cheating but realized having an online journal that my fellow groks can peek into will give me more accountability and determination to stick to it. I'm yet to figure out how to use fitday and track my macronutrient composition.


    Day 1 - so far

    --------------

    b/f:


    Coffee with milk

    2 eggs fried in Ghee


    Snack:

    2-3 strawberries


    Lunch:

    Ethiopian-Indian Chicken Soup (recipe in the Recipe section)

    Kiwi + a few strawberries


    Exercise:

    A 1-hour walk on a trail during lunch break


    I would appreciate your feedback on what to add to/eliminate from my diet and how "primalize" it better and also tips on exercising. Thanks much.


  • #2
    1



    Can't seem to find the edit option, so rest of the diet here:


    Snack:

    A few pieces of dried coconut

    A Cup of Chicken Soup


    Dinner:

    A small piece of Thai-Style Salmon Satay (will post recipe in the recipe section shortly)

    A small amount of zucchini-mushroom stir fry


    I seem to be having a bad appetite today for some reason, feel neither satiated nor hungry, just uninterested in eating. I'm jet-lagged and haven't had a good night's sleep in 2 days.

    Comment


    • #3
      1



      Sorry about the jet lag, maba. Did you have a decent vacation?

      Comment


      • #4
        1



        Yes, it was a wonderful vacation, it wd have been better if I'd managed to convince my parents and m-i-l to become primal. Thanks for asking DCKMYB.

        Comment


        • #5
          1



          Day 2

          -------


          B/f:

          Coffee w/ milk

          2 eggs scrambled in ghee


          Snack:

          A few walnuts


          Lunch:

          Thai Style Salmon Satay

          A simple salad made with Romain lettuce drizzled with olive oil+garlic+pepper dressing


          1 Kiwi


          Dinner:

          1 cup of raw milk


          Exercise:

          1 hour walk


          Bad day today, been having a severe headache almost all day, haven't had decent sleep in 3 days. No appetite, so just milk for dinner. I've lost weight but looks like most of it is muscle weight according to my scale.

          Comment


          • #6
            1



            maba, that isn't enough food to sustain a chihuahua! And you perhaps wonder why you are feeling well?


            If my experience is anything to hold forth for others, know what your intake (www.fitday.com) is before dieting. Then work your way down from there, not all at once. I was doing 4000 cal/day and more in the old days. Now half that and often less. I'm about 3600 cals/day energy expenditure even without walking.

            Comment


            • #7
              1



              I have to go with OTB here.


              Your meals seem to be an extremely low caloric load. You need to see how many calories you're actually eating. If you're in too much of a calorie restriction, then you go into starvation, which could account for you're symptoms.

              Comment


              • #8
                1



                Thanks OTB and Clint for your input. I haven't started using fitday yet and I basically eat when I feel hungry and till I feel full and make sure it comprises fats, protein and veggies.


                I'm 5'0" and I weigh 115 lbs with BF 26% and muscle mass as of this morning 39% (used to be 42% a month ago). Pre-primal, I would work out for about 6 hours a week - 4 hrs a week of intense step-climbing (real stairs) and 2 hours of light weights (5lb). Starting this week, I've been going for walks and this morning did a 20 min upper body workout with my dumbells. I work at the desk most of the day. Before I went primal my daily intake was about 1800-2000 calories, most of it from whole grains and some protein. Any advice on where I need to improve or concentrate.

                Comment


                • #9
                  1



                  Maba,


                  What about trying to eliminate the dairy and snacks between meals and incorporating more fats and protein in your 3 meals?


                  That's my focus, since my body seems to respond to that fairly well.


                  I'm still experimenting, but the more protein & fat consumed in one meal, the less hungry I am for a snack inbetween meals and thus the ability to fast a meal, here or there. I feel much better and tend to lose weight with this 'method'....

                  Comment


                  • #10
                    1



                    First, if you're numbers are correct, then you're losing muscle mass. That is a BAD thing. This is, more than likely, due to eating way too few calories.


                    I'm no dietician, but your pre-PB calorie intake may have been closer to optimal even if the type of foods weren't. Honestly, eating primal or not; man or woman; active or sedentary; tall or short, I don't think you should ever drop below 1500 kcal a day.


                    I think you need to really shore up your diet/nutrition first.


                    Step 1. Make sure you're getting enough calories in. You do NOT want to go into or stay in starvation mode.


                    Step 2. Make sure you're getting in enough vitamins and minerals. Even if you're getting enough calories, a prolonged vitamin/mineral deficiency is nearly as bad.


                    Step 3. Make Primal food choices. (Which it looks like you are!)


                    Once that's dialed in, you can start tweaking your exercise protocol.


                    1. Forget about "splits". No "upperbody day followed by lower body day" stuff. Stick to full-body, multi-joint workouts for most "bang for your buck".


                    2. Make the workouts intense. This will shorten the time of your workouts. One of my favorites is to pick a compound movement such as deadlift or squat thrust and do as many reps as I can in 20 min. You want to pick a weight that keeps the reps between at least 50 and no higher than 100 in the 20 minutes. The closer you are to the 50 reps, the more strength focus. The closer you are to the 100 mark, the more metabolic recovery conditioning (MRC) focus.


                    I hope this helps and if you have any other questions, people here on the board and myself will do our best to answer them.

                    Comment


                    • #11
                      1



                      @Sassa, the snack was inadvertent. I ate them only because I had the hunch that my intake wasn't enough, so kind of forced myself to eat it. Having been on a diet that comprised mainly whole grains, lentils, lots of veggies and some meat for a long time, I find it difficult to eat more than a small amount of protein at each meal.


                      @Clint, your suggestions are invaluable. I've noticed my veggie intake has gone down drastically from my pre-primal days. Must ensure I eat more veggies and fruits. I seem to get full very easily on protein and fat. Will go look at other journals to get an idea on how to increase calories.

                      Comment


                      • #12
                        1



                        I forgot to add:


                        Make the workouts infrequent. Don't do the intense ones everday. 2-3x a week will be sufficient. And definitely keep doing the walks!

                        Comment


                        • #13
                          1



                          Day 3

                          ------


                          B/f:

                          1 C Raw Milk

                          Egg Salad - made w/ 2 hard-boiled eggs, 1/2 avocado, 1/2 apple, walnuts, 2 T yoghurt, cilantro, curry powder


                          Lunch:

                          Salmon Satay with Zucchini-Mushroom Stir fry

                          4-5 strawberries


                          Snack: A piece of dried coconut


                          Dinner: 2 egg yolks*, Salmon, Zucchini-Mushroom Stir fry


                          Exercise:

                          20 min of upper body work out w/ a pair of 5 lb dumb bells first thing in the morning

                          1 hour walk during lunch break


                          I had to force myself to finish the salmon for dinner, no appetite at all. Feeling much better today, no head ache. I had about 5.5 hrs of sleep last night, hope I can do better than tonight.


                          *HD ate the whites and was about to throw away the yolks, quelle horreur, and I salvaged them in time.

                          Comment


                          • #14
                            1



                            Day 4

                            -------


                            B/f:

                            1 C Raw milk

                            2 eggs cooked coconut oil + 1/2 avocado


                            Lunch:

                            Salmon Satay

                            A little bit of zucchini-mushroom stir fry

                            1/2 apple + almond butter


                            Snack: A piece of dried coconut


                            Dinner:

                            Beef Soup Bone Brothy Soup (just beef and some spices , onion, a little bit of coconut oil)


                            Exercise:

                            20 minutes walk (had to run errands today during lunch break)


                            So, I started using fitday today. My total calorie intake came out to be 1,335 calories with the following composition:

                            F: 66%

                            P: 26%

                            C: 11%


                            But I noticed that my diet is lacking in many vitamins and minerals. It said my sodium intake is less than the recommended amount. This is my first time using fitday - I included only the main food and ignored stuff like onion, salt, garlic etc. Will that affect the nutriton profile report or are these foods insignificant? Also, I approximated the protein amount. I'd really appreciate it if you can tell me how I need to list my foods to make it completely indicative of what I've actually eaten.

                            Comment


                            • #15
                              1



                              Day 5

                              -------


                              B/f:

                              1 C Raw milk

                              2 egg omelette cooked in coconut oil and stuffed with asparagus

                              1/2 avocado

                              1/2 apple w/ almond butter


                              Skipped lunch and had a little bit of Beef Soup Bone Broth with 2-3 pieces of beef, late afternoon


                              Dinner: Had some friends over, so totally non-primal

                              Wine + grilled Halloumi cheese

                              Basmati Rice Vegetarian Biriyani, Veggies, Raita, Dessert made with coconut, flour, jaggery (unrefined cane sugar)


                              Exercise: 50 squats


                              Fitday:

                              F: 55%

                              P: 12%

                              C: 31%

                              Alcohol: 2%


                              Total calories: 1929

                              Comment

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