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  • thebkon's Journal of Lifestyle, Sport and Fitness

    Boy, do I sure feel like one of the tribe! I have been experimenting with the Primal Blueprint for about a year and a half; trying to fit it in slowly and at times trying to take the plunge. I have set up a blog (http://the-bearsden.blogspot.com/) to help track and share some of my thoughts and experiences along the way.

    The reason for me to start up a journal on here is a quick and simple snap shot of my day. A raw and honest approach to logging my in take and activity levels. My goal, through utilizing this tool, is to simplify and weed out any potential bad habits or food items that are not necessary. I would love as many comments and insight as to what I am doing right and wrong. You can read up on my back story and everything that has brought me to this point on my blog (link above).

    Some simple stats to help understand where I am coming from:
    -25 years old in June
    -6'2"
    -Active (Running/Jogging, Hockey, Hiking, Walking, Biking etc.)
    -325lb (January 2008)
    -Was heavier during 2004-2005
    -Lost some weight counting calories (down to 280lbs)
    -Gained it back (300lbs December 2008)
    -Found MDA and PB December 2008
    -Lightest: April 2009 (257.4 lbs)
    -Success went to my head and I began to rationalize (Up to 300lbs December 2009)
    -Definite emotional and social eating patterns (around family)
    -Currently below 280lbs (lost +20lbs since moving out March 1)

    Thank you for your time and I encourage your shared expertise!
    Last edited by thebkon; 06-01-2010, 09:39 AM.

  • #2
    Project B37K

    This Spring and Summer, I have taken it upon myself to do something good for my health and for the community. I am planning on running in a select number of races in order to further my goal of creating a healthy lifestyle as well as raise some money for some good causes. I have chosen 6 races that will be spread out between April 25 and August 21. Out of the six, four sponsor amazing charities and causes. Please browse the following races and charities:

    Edmonton Police Foundation-5K Run
    Sunday April 25th, 2010
    Charity - Big Brothers and Big Sisters (Edmonton and Area)

    SportChek Miracles Mother's Day Run & Walk-5K Run
    Sunday May 9th, 2010
    Charity - Stollery Children's Hospital foundation

    Edmonton Journal Little Big Run-10K Run
    Sunday May 30th, 2010

    Salomon 5 Peaks Trail Running Series-7K Trail Run
    Saturday June 19th, 2010

    Canada Day Road Race-5K Run
    Thursday July 1st, 2010
    Charity - Iron Team Cops for Cancer

    Intact Canadian Derby Edmonton Marathon-10K Run
    Saturday August 21st, 2010
    Charity - KidSport

    So, what is Project B37K stand for?
    BK-My Initials
    37K- The total amount of kilometers that will be run during the races.
    Brandon running 37K

    If you would like to make a contribution, please let me know by emailing me projectb37k@gmail.com and I can make arrangements for you to help out.

    You can also check this link(http://the-bearsden.blogspot.com/sea...Project%20B37K) to give you more info on Project B37K (updates and how to donate)
    Last edited by thebkon; 05-22-2010, 11:34 AM.

    Comment


    • #3
      05/22/2010
      100522

      I have taken the 10 PB Laws and parceled them in to smaller packages (mostly to make it easier to track mentally): FUEL, FITNESS and PSYCH

      FUEL:
      (1.)Eat lots of animals, insects and plants.

      B: Grande Decaf Coffee (SBUX) with 1oz coffee cream, ~0.5 tbsp honey, cinnamon, nutmeg, and a couple of dashes of vanilla sugar.

      L: Pear, chicken curry casserole (GF's mom made it.) ~3cups
      • Ingredients (in order of most to least amount used): broccoli, , chicken breast, cream of chicken soup, green beans, shredded cheese, mayo, curry.

      D: Mango, 2 slices of cheddar, sausage, chicken curry casserole (GF's mom made it.) ~2 cups, apple, pear.

      S: Mango & Dragon Fruit Crystal Lite in 1L of water, 0.5 cup of pecans, 2 slices of cheddar.

      (2.) Avoid poisonous things.
      (-)ve: vanilla sugar, cream of chicken soup, green beans, mayo, gum (sore jaw)

      (7.) Get some sunlight every day. (I grouped sun/Vitamin D into fuel because living in Canada doesn't allow very many YEAR ROUND opportunities to get a full body sun bath. Therefore I rely upon Vit D supplements)
      Very London-like outside today (thick over cast and spitting rain).
      Men's One a Day: 400IU
      Vit D Tablets: 5 x 1000IU


      FITNESS:
      (3.) Move around a lot at a slow pace.
      Up until 2am, slept in until 10am, drive to work (30 mins), sit at desk, drive home... so in other words, not a lot of mobility today

      (4.) Lift heavy things.
      I through around my 5kg medicine ball for 10 minutes.

      (5.)Run really fast every once in a while.
      Played Hockey yesterday (sprint). Running 10K tomorrow.

      (7.) Play.
      Medicine ball?

      PSYCH:
      5. Get lots of sleep.
      2am-10am=8hours of sound sleep. Although, sleeping in unintentionally doesn't help with stress levels.

      8. Avoid sabotage.
      I had a couple of choices this morning: 1. Do I add vanilla taste in my coffee or not? 2.Do I IF until 6pm or have a light lunch that includes some un-primal ingredients. I took two slightly deviated turns early this morning. I didn't do a great job at keeping hydrated and away from snaking.

      10. Use your mind.
      Working with customers during my shift and reading "The Hunger Games" during my break helps out with this category.
      Last edited by thebkon; 05-31-2010, 10:54 AM.

      Comment


      • #4
        05/23/2010

        100523

        FUEL:

        (1.)Eat lots of animals, insects and plants.

        B: IF.

        L: Crystal Lite in 1L of water, chicken curry casserole ~3cups, [almond butter (2 tbsp), shredded coconut (1/4 cup), Banana]<mixed and consumed like porridge .

        D: Pork steak (~10oz), Big-Ass Salad (4 cups or lettuce, cucumbers, and cherry tomatoes), mini squash (8), strawberries (1 cup), mandarin orange (2), apple.

        S: Decaf coffee (2 cups, with coffee cream (18%) 1oz, 3 pumps of sugar free vanilla, cinnamon.), pear, orange, almonds and pecan mix (0.5 cup), cheddar cheese (2 slices).

        (2.) Avoid poisonous things.
        (-)ve: Cream of chicken soup, green beans, mayo, sugar free vanilla?, salad dressing.

        (7.) Get some sunlight every day.
        Over cast and spitting rain today. However, I still went out for a 5K run and caught a little UV.
        Men's One a Day: 400IU
        Vit D Tablets: 5 x 1000IU


        FITNESS:
        (3.) Move around a lot at a slow pace.
        Pretty sedentary day except for the 5.5K run

        (4.) Lift heavy things.
        N/A

        (5.)Run really fast every once in a while.
        5.5K run.

        (7.) Play.
        N/A

        PSYCH:
        5. Get lots of sleep.
        9 hours of sleep! I love long weekends!

        8. Avoid sabotage.
        So far so good!

        10. Use your mind.
        Trying all day to amp up Project B37K.
        Last edited by thebkon; 05-31-2010, 10:54 AM.

        Comment


        • #5
          Thanks for sharing your story! Love all the color, keep up the good work

          Comment


          • #6
            Originally posted by Evita View Post
            Thanks for sharing your story! Love all the color, keep up the good work
            Thank you very much for your input Evita! Have a healthy, happy and wonderful day!

            Comment


            • #7
              05/24/2010

              100524

              FUEL:
              (1.)Eat lots of animals, insects and plants.

              B: IF.

              L: Pork Steak (~10oz), English cucumber (~8" sliced up), red pepper.

              S: Mango, coconut (1/4 cup), 18% cream (1/4 cup).

              D: Kovbasa (~6oz), Decaf Coffee (2 cups, 0.5 tbsp honey, 1 oz 18% coffee cream, 2 pumps of sugar free vanilla syrup, cinnamon), 1/4 cup of pecans, 1/4 cup almond butter, apple.

              Vitamins:
              Men's One A Day
              Vitamin D 5 x 1000 IU
              Vitamin B100 Complex (B1 100mg, B2 100mg, Niacinamide 100mg, B6 100mg, B12 100mcg, Pantothenic Acid 100mg, Biotin 100mcg, Folic Acid 1mg, Choline Bitartrate 100mg, Inositol 100mg)
              Omega 3 (Fish Oil Concentrate 1065mg, O3 630mg, EPA 400 mg, DHA 200 mg) x3
              Glucosamine x2

              (2.) Avoid poisonous things.
              N/A

              (7.) Get some sunlight every day.
              Yay, it is partially cloudy! Which means that it is partially sunny as well! I'll be soaking up the rays today!
              Men's One a Day: 400IU
              Vit D Tablets: 5 x 1000IU


              FITNESS:
              (3.) Move around a lot at a slow pace.
              Walk around the River Valley (Time:1 hour)

              (4.) Lift heavy things.

              SPARTAN RUN #2 (DSF) BASIC:
              • Cycle 5 minutes
              • Repeat twice:
                30/30 Body Rows (substituted with Bent-over Dumbell Rows)
                30/30 Crunches
                30/30 Jumping Jacks
                30/30 Half-Squats
                30/30 Bear Crawl (substitute Crab Crawls on second circuit)
              • Cycle 5 minutes

              (5.)Run really fast every once in a while.
              REST

              (7.) Play.
              N/A

              PSYCH:
              5. Get lots of sleep.
              8 hours of sleep. CHECK!

              8. Avoid sabotage.
              Looking good!

              10. Use your mind.
              Working on Project B37K and Education application.
              Last edited by thebkon; 05-31-2010, 10:53 AM.

              Comment


              • #8
                100525

                FUEL:
                (1.)Eat lots of animals, insects and plants.

                B: Grande Decaf Coffee (0.5 tbsp honey, 1 oz 18% coffee cream, dash of vanilla sugar, cinnamon.)

                L: Half of a Rotisserie Chicken, 100g of Tomato and Basil Feta Cheese

                D: Matcha Monsoon Booster Juice with 45g of protein and 18% cream added. Primal Spaghetti Squash and Meat Sauce (added sauteed onions, Frank's Red Hot Sauce and a tsp of Bull's Eye for a kick), Banana.

                Vitamins:
                Men's One A Day
                Vitamin D 5 x 1000 IU
                Vitamin B100 Complex
                Omega 3 x3
                Glucosamine x2

                (2.) Avoid poisonous things.
                Vanilla sugar, Matcha Monsoon Booster Juice, Bull's Eye.

                (7.) Get some sunlight every day.
                Men's One a Day: 400IU
                Vit D Tablets: 5 x 1000IU
                Very little midday sun.

                FITNESS:
                (3.) Move around a lot at a slow pace.
                Lots of walking and pacing during instruction today.

                (4.) Lift heavy things.
                DFS's Squat Thrust-Half Squat Pyramid (Basic): Made it to 10 reps of squat thrusts and thus started at 10 half squats on the way back down the pyramid. Included a 5 minute cycling warm up and cool down that included some spin-like interval climbs.

                (5.)Run really fast every once in a while.
                REST

                (7.) Play.
                N/A

                PSYCH:
                5. Get lots of sleep.
                8 hours. CHECK!

                8. Avoid sabotage.
                I slept in :S. Slight increase in stress in being potentially late for work and for missing a chance to do a morning workout.

                10. Use your mind.
                Work, reading "The Hunger Games", revamping the meat sauce recipe in light of not having tomato sauce. I pureed 3 fresh tomatoes instead .
                Last edited by thebkon; 05-31-2010, 10:53 AM.

                Comment


                • #9
                  100526

                  FUEL:
                  (1.)Eat lots of animals, insects and plants.

                  B: IF

                  L: IF

                  D: Primal Spaghetti Squash and Meat Sauce (see 100525), 2 slices of turkey breast, 32 almonds, pear.

                  S: Chamomile + Green Tea with a tsp of honey.

                  Vitamins:
                  Men's One A Day
                  Vitamin D 5 x 1000 IU
                  Vitamin B100 Complex
                  Omega 3 x3
                  Glucosamine x2

                  (2.) Avoid poisonous things.
                  N/A

                  (7.) Get some sunlight every day.
                  Read outside for lunch! See vitamins for Vit D info., 45 minute walk in the evening sun.

                  FITNESS:
                  (3.) Move around a lot at a slow pace.
                  45 minute walk around the old neighbourhood.

                  (4.) Lift heavy things.
                  DFS's Fifteen Minutes (Basic):
                  • *Added warm up: 10 Sun Salutations
                  • 1 min.: Max Bent Over Rows (30lbs) [22]
                  • 1 min.: Max Crunches [53]
                  • 1 min.: Max Knee Push-ups [26]
                  • 2 min.: Max Half-Squats [40]
                  • 10 min.: Cardio (Cycling with a few 30 second climbs)

                  3 push-ups=2010 total of 6

                  (5.)Run really fast every once in a while.
                  REST

                  (7.) Play.
                  N/A

                  PSYCH:
                  5. Get lots of sleep.
                  7 hours. Still groggy upon waking up. Not enough sleep, woke up in the middle of a sleep cycle.

                  8. Avoid sabotage.
                  Check! IF went smoothly.

                  10. Use your mind.
                  Reading and watching NOVA!
                  Last edited by thebkon; 05-31-2010, 10:53 AM.

                  Comment


                  • #10
                    100527

                    FUEL:
                    (1.)Eat lots of animals, insects and plants.

                    B: IF

                    L: Primal Spaghetti Squash and Meat Sauce (see 100525), 2 cups of spinach, 3 slices of cooked turkey breast (luncheon meat :S), 2 slices of Swiss cheese, 1 banana, 1/8 cup of coconut, 1/4 cup almond butter, gum.

                    D: IF

                    Vitamins:
                    Men's One A Day
                    Vitamin D 5 x 1000 IU
                    Vitamin B100 Complex
                    Omega 3 x3
                    Glucosamine x2

                    (2.) Avoid poisonous things.
                    The only things that I would consider poisonous would be the gum and the luncheon meat.

                    (7.) Get some sunlight every day. (see vitamins above for Vit D)
                    20 minutes outside for my WOD: partially cloudy.

                    FITNESS:
                    (3.) Move around a lot at a slow pace.
                    Walking about for 9 hours at work.

                    (4.) Lift heavy things.
                    30/90 Sprints (Basic):
                    • Run 5 minutes
                    • Repeat five times:
                      Sprint 20 seconds
                      Recover 105 seconds
                    • Powerwalk 5 minutes

                    2010 Push-up Challenge: 4 push-ups today=10

                    (5.)Run really fast every once in a while.
                    See above

                    (7.) Play.
                    N/A

                    PSYCH:
                    5. Get lots of sleep.
                    9 hours of sleep!

                    8. Avoid sabotage.
                    Had to mentally motivate myself to get out and get going. Getting dressed for workout really helps.

                    10. Use your mind.
                    Reading.
                    Last edited by thebkon; 05-31-2010, 10:53 AM.

                    Comment


                    • #11
                      100528

                      Picked up my race kit for the Edmonton Journal Little Big Run (5K) on Sunday today!

                      FUEL:
                      (1.)Eat lots of animals, insects and plants.

                      B: Elevate Me Protein bar, Coffee (Decaf, 18% cream, honey, cinnamon, nutmeg)

                      L: Omelet (3 eggs, 2 cups of spinach, Parmesan cheese, bacon, pepper, olive oil), 2 slices of chicken luncheon meat, 3 slices of Swiss cheese, apple.

                      S: 1/4 cup pecans, orange, milk.

                      D: Chicken breast and wing (rotisserie), 4 cups of spinach, shredded cheddar cheese, bacon bits (real), sun-dried red pepper dressing.

                      S: 2 sticks of celery

                      Vitamins:
                      Men's One A Day
                      Vitamin D 5 x 1000 IU
                      Vitamin B100 Complex
                      Omega 3 x3
                      Glucosamine x2

                      (2.) Avoid poisonous things.
                      Luncheon meat(?), dressing.

                      (7.) Get some sunlight every day. (see vitamins above for Vit D)
                      Overcast today

                      FITNESS:
                      (3.) Move around a lot at a slow pace.
                      Pretty relaxing day off besides the hockey in early morning and chores.

                      (4.) Lift heavy things.
                      2010 Push-up Challenge: 5 push-ups today=15

                      (5.)Run really fast every once in a while.
                      HOCKEY!

                      (7.) Play.
                      HOCKEY!

                      PSYCH:
                      5. Get lots of sleep.
                      6 hours of sleep last night. I find it incredibly hard to sleep before a hockey game.

                      8. Avoid sabotage.
                      I had to really listen to my body in order to prevent over eating.

                      10. Use your mind.
                      Reading.
                      Last edited by thebkon; 05-31-2010, 10:52 AM.

                      Comment


                      • #12
                        100529

                        FUEL:
                        (1.)Eat lots of animals, insects and plants.

                        B: IF

                        L: IF

                        D: 3 cups of spinach + 1/8 cup almond butter + Frank's Red Hot + EVOO = amazing mock Thai side dish, rotisserie chicken breast and wing, mango, almond butter+coconut+pecan+vanilla protein powder+18% cream mix (1/4 cup).

                        Vitamins:
                        Men's One A Day
                        Vitamin D 5 x 1000 IU
                        Vitamin B100 Complex
                        Omega 3 x3
                        Glucosamine x2

                        (2.) Avoid poisonous things.
                        N/A

                        (7.) Get some sunlight every day. (see vitamins above for Vit D)
                        Cloudy with a ton of rain and a little snow... SNOW! IN MAY!

                        FITNESS:
                        (3.) Move around a lot at a slow pace.
                        Lots of walking at work and after work.

                        (4.) Lift heavy things.
                        2010 Push-up Challenge: 6 push-ups today=21

                        (5.)Run really fast every once in a while.
                        Rest.

                        (7.) Play.N/A

                        PSYCH:
                        5. Get lots of sleep.
                        9 hours

                        8. Avoid sabotage.
                        IF really gives me the upper hand here. I have more mindful and aware of my cravings both real and psychological.

                        10. Use your mind.
                        Reading.
                        Last edited by thebkon; 05-31-2010, 10:51 AM.

                        Comment


                        • #13
                          100530

                          FUEL:
                          (1.)Eat lots of animals, insects and plants.

                          B: IF

                          L: 2 slices of turkey, 2 slices of Swiss, almond butter+coconut+pecan+vanilla protein powder+18% cream mix (1/2 cup), banana.

                          D: Turkey (ate my first heart today!), broccoli, blueberries, blackberries, 33%cream, grapes.

                          Vitamins:
                          Men's One A Day
                          Vitamin D 5 x 1000 IU
                          Vitamin B100 Complex
                          Omega 3 x3

                          (2.) Avoid poisonous things.
                          Check!

                          (7.) Get some sunlight every day. (see vitamins above for Vit D)
                          More constant rain and snow... I can't remember what the Sun feels like. The rain barely let up but at least I was outside for over an hour today.

                          FITNESS:
                          (3.) Move around a lot at a slow pace.
                          I am going to going to put my 5K in this category. Personal best time of 32:50. I also went for a 20 minute walk after supper.

                          (4.) Lift heavy things.
                          2010 Push-up Challenge: 7 push-ups today=2010 total of 28.

                          (5.)Run really fast every once in a while.
                          5K (especially when passing and the sprint to the finish.)

                          (7.) Play.
                          5K?

                          PSYCH:
                          5. Get lots of sleep.
                          6 hours. Late night+anticipation for the run = little sleep.

                          8. Avoid sabotage.
                          I had complete control over my consumption today. It feels good to reset my cravings and what it feels like for my stomach to be empty/full.

                          10. Use your mind.
                          Reading. Almost done The Hunger Games!
                          Last edited by thebkon; 05-31-2010, 10:51 AM.

                          Comment


                          • #14
                            100531
                            1/2 way through Project B37K

                            FUEL:
                            (1.)Eat lots of animals, insects and plants.

                            B: Turkey left-overs (no heart this time ), almond butter and hot sauce. Apple, Almonds (~1.5 oz or 33 almonds), 1 1"x2" slice of cheddar. Venti decaf with 18 % cream, honey, vanilla sugar, cinnamon.

                            L: IF.

                            D: Minute steak, mushrooms, mini squash, cheddar cheese, red pepper, almond butter.

                            Vitamins:
                            Men's One A Day
                            Vitamin D 5 x 1000 IU
                            Vitamin B100 Complex
                            Omega 3 x3

                            (2.) Avoid poisonous things.
                            Vanilla sugar... do I have to carry around vanilla? Coffee just isn't the same with out it.

                            (7.) Get some sunlight every day. (see vitamins above for Vit D)
                            I might get a glimpse of the sun today... through my office windows.

                            FITNESS:
                            (3.) Move around a lot at a slow pace.
                            Some walking around today... not as much as I would like. I think I am going to have to go on walk during lunch.

                            (4.) Lift heavy things.
                            TDFS - Timed Sets Circuits
                            (Basic)
                            Perform four rounds of the following circuit.
                            • Round One perform each exercise for 60 seconds
                            • Round Two perform each exercise for 45 seconds
                            • Round Three perform each exercise for 30 seconds
                            • Round Four perform each exercise for 15 seconds
                            • Rest 1 minute between each set of exercises in all four rounds.
                            • Exercise\Time |60|45|30|15|
                            • Body Rows |27|18|13|8 |
                            • Crunches |51|42|28|14
                            • Knee Push-ups|26|19|12|8 |

                            2010 Push-up Challenge: 8 push-ups today=2010 total of 36.

                            (5.)Run really fast every once in a while.
                            Rest.

                            (7.) Play.
                            N/A

                            PSYCH:
                            5. Get lots of sleep.
                            7 hours and an unwanted awakening to my day.Felt so out of it for the first 2 hours of my day.

                            8. Avoid sabotage.
                            Although I have not eaten a whole lot today, I feel like I have over done it.

                            10. Use your mind.
                            Finished the Hunger Games. Great little story and easy spring/summer reading.
                            Last edited by thebkon; 05-31-2010, 06:38 PM.

                            Comment


                            • #15
                              (7.) Get some sunlight every day. (see vitamins above for Vit D)
                              I might get a glimpse of the sun today... through my office windows.
                              Don't think I didn't notice your 5x1,000. WTG



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