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  • jungblood's journal

    Howdy folks...

    Its time this little bear started tracking his macronutrient intake! Actually, I've been doing it the last week or so, having become interested in the idea of low-carb/primal approach to fitness... this past fortnight I decided to deliberately eat as I normally would, so as to get a picture of what has been going on in my body.... and I discovered some scary stuff! Basically, loads of carbs and very little protein.... surprise surprise...

    I'll probably have to experiment a bit in order to figure out a system that works well for me.. tracking the exact nutritional content of every single thing you eat is pretty laborious, so as a starting point I'm going to track my daily protein intake and any refined sugar (aiming for 100 grams of protein and zero refined sugar)... past experience has shown me that, once I cut out the sugar and grain, I naturally gravitate to a diet of loads of vegetables - with about an even split of starchy and low carb vegetables... so I'm figuring what I need to do is up the protein intake and get rid of the damn sugar... I'm pretty sure I get a decent amount of healthy fats too, but we'll see how it goes over the coming days/weeks and I'll make any adjustments as necessary...

    I'm also going to track my workouts... after years of endless cardio (hours and hours of moderate-paced running and no real fitness improvemente for years - I'd regularly cover 70 or 80km running each week, but it was always hard, and I'm now realizing my crappy diet, along with the complete absence of any strength work, was surely to blame)... so here goes!

    Thanks for being here folks!

    Lucas
    Goals:
    • Bodyfat 25 May 2014: 22.5 per cent
    • Target bodyfat: 12 per cent

    "Those who can let go a little will know a little peace; those who can let go of a lot will know a lot of peace; those who let go completely will know complete peace" - Ajahn Chah

  • #2
    May 19

    Well, you gotta start somewhere, so here goes!

    Today's protein: 96 grams
    • Half lb chicken breast: 60g protein
    • I cup greek yogurt: 24g
    • 2 eggs (whites) 12g


    Happy to say I had no refined sugar today, but I did cheat a bit on the grain front - I ate a couple of rice cakes...

    There was no workout today... I've had that 'about to get sick' feeling and didn't want to exacerbate it (I've learned from past experience). Got an introductory crossfit class tomorrow morning, so I want to be 100% for that...

    Hope you're all having a good monday!
    Goals:
    • Bodyfat 25 May 2014: 22.5 per cent
    • Target bodyfat: 12 per cent

    "Those who can let go a little will know a little peace; those who can let go of a lot will know a lot of peace; those who let go completely will know complete peace" - Ajahn Chah

    Comment


    • #3
      Welcome! Sugar is evil. Evil. I find that tracking my food (I use the LoseIt app and my blog here) helps me stay on track and really see what I'm eating- I aim for about 50 grams of carbs a day (from veggies) or less. I want to hear how your first crossfit class goes! I am interested in it, but am enjoying my Personal Trainer destroying me at the gym and doing kickboxing!
      Cheers!
      Meggo


      Comment


      • #4
        Hi there meggo!

        Well, a sudden bug os some kind forced me to ditch out of my first crossfit class today, so I've rescheduled for Thursday… Ive done some limited weight lifting before, but I want to learn good technique so I figure this should help,.. the social element is a good motivator too…. I'll let you know how it goes… so I take it your a gym monkey? I'm headed that direction…. years and years of endless cardio with no strength work has gotten old!

        Un abrazo,
        Lucas
        Goals:
        • Bodyfat 25 May 2014: 22.5 per cent
        • Target bodyfat: 12 per cent

        "Those who can let go a little will know a little peace; those who can let go of a lot will know a lot of peace; those who let go completely will know complete peace" - Ajahn Chah

        Comment


        • #5
          So let's look at today's nutrition....

          Protein same as yesterday: 96g
          * Half lb chicken breast: 60g protein
          * I cup greek yogurt: 24g
          * 2 eggs (whites) 12g

          Fruit and veg
          * half lb roasted carrots and butternut squash
          * one large orange
          * one banana

          * No grains today: check!

          I also had my oils and a few squares of dark chocolate. The latter is not a big deal, but worth noting because I am a sugar addict and can't be under any illusions that allowing myself ANY refined sugar is a good idea.... it's not - once I get that insulin spike going, I'm off to the races and it could take me a week to get back on track....
          Last edited by exsugaraddict; 05-20-2014, 07:20 PM.
          Goals:
          • Bodyfat 25 May 2014: 22.5 per cent
          • Target bodyfat: 12 per cent

          "Those who can let go a little will know a little peace; those who can let go of a lot will know a lot of peace; those who let go completely will know complete peace" - Ajahn Chah

          Comment


          • #6
            Nutrition: May 21

            Howdy folks,

            OK, so this little bear will have to start finding ways to make chicken more interesting...

            Today protein intake: 96 grams

            * Half lb chicken breast: 60g protein
            * I cup greek yogurt: 24g
            * 2 eggs (whites) 12g

            I also had a monster spinach salad with butternut squash, one orange and two bananas...

            On the less-than-ideal side, I had a candy bar too... Being the little sugar-junkie that I am I reckon I'm better of just quitting refined sugar altogether, so I'm going to put that into effect:

            * No grains today: check!
            * No refined sugar: fail! x
            Goals:
            • Bodyfat 25 May 2014: 22.5 per cent
            • Target bodyfat: 12 per cent

            "Those who can let go a little will know a little peace; those who can let go of a lot will know a lot of peace; those who let go completely will know complete peace" - Ajahn Chah

            Comment


            • #7
              Owwwww! I did my first ever crossfit class today... and boy do I hurt! I hurt in places I didn't know I had muscles... for years I've been doing endless cardio and getting nowhere with it... (well, I can a very long way at a very slow pace - I guess that's something)... Anyway, it feel good to be doing some strength work and exploring my physicality a bit... I don't know if Crossfit will be 'my thing', but it's definitely going to be useful for learning good form and technique with weights...

              As for today's nutrition... I only took in 84 grams of protein... things got a bit wacky in work and I skipped dinner and wound up having coffee for dinner .... .... not ideal, but sometimes my job can be like that...

              Today's protein:
              • Half lb chicken breast: 60g protein
              • 2 eggs (whites) 12g
              • 3 tbsp peanut butter (12g)



              I also had a mega-bumper spinach, tomato and avocado salad, along with two bananas and an orange (too much natural sugar!)
              • No refined sugar: check! ✔
              • No grains: check! ✔
              Goals:
              • Bodyfat 25 May 2014: 22.5 per cent
              • Target bodyfat: 12 per cent

              "Those who can let go a little will know a little peace; those who can let go of a lot will know a lot of peace; those who let go completely will know complete peace" - Ajahn Chah

              Comment


              • #8
                May 23: crossfit hangover

                Today was pretty good on the nutrition front:

                Protein: 102 grams
                • Half lb chicken breast: 60g
                • 1.5 portions greek yogurt: 36g
                • 1 egg: 6g


                Other food:
                • Large spinach / avocado salad
                • Standard mixed greens salad
                • 1 oranges
                • 1 banana
                • 1 portion blueberries
                • I cup mixed nuts


                Workout:
                Legs and back H-U-R-T-I-N-G from crossfit class.... so no exercise today.... jeeez.... just goes to show that you can run and run and run, but you're still only working a few muscle groups... I'm clearly completely out of shape in the 'non-cardio' front...
                Goals:
                • Bodyfat 25 May 2014: 22.5 per cent
                • Target bodyfat: 12 per cent

                "Those who can let go a little will know a little peace; those who can let go of a lot will know a lot of peace; those who let go completely will know complete peace" - Ajahn Chah

                Comment


                • #9
                  Dear Ex,
                  Thanks for your journal.

                  I agree, chicken Can be boring.... Which is one thing this lifestyle is not. There are so many other things, but most require cooking, which I don't very much, so it often chicken for me too.
                  Working on other options though.

                  I've always want to try Crossfit but never knew about intro class. I've been too timid to even look into it. Going to now though.



                  Sent from my iPad using Marks Daily Apple Forum

                  Comment


                  • #10
                    You must be getting bored with Chicken!! How about a nice big steak?? or some pork or fish? I have chicken almost every day - I try and cook it different ways so I don't go off it. Throw in some spices(lemon pepper chciken is awesome on the grill) or a paleo marinade to shake it up a little! There are some good recipes out there (though honestly I need to get a little more adventurous myself!) You are off to a great start!

                    Ellie
                    Ellie
                    http://www.marksdailyapple.com/forum/thread106642.html


                    Comment


                    • #11
                      Hi there Ellie and beth!

                      Yes, chicken isnt the most exiting thing in the world... I've been googling ways to prepare it in more interesting ways... it's going to be a staple for me, as I prefer not to eat pork or red meat (I just grew uncomfortable with eating that stuff)... so it will be fish and fowl for me (along with low-carb protein supplements, and eggs of course)...

                      I had a PM washout day today I'm afraid... I was running around doing stuff all day, and I just got really hungry and couldnt find anywhere selling anything other than sandwiches... so in the end I just said 'to hell with it' and had a turkey roll... afterwards I kinda wished I hadn't, but there's no point worrying over it - I'll file it under the 80/20 category... though I'm aiming for 100% primal, and figure I should be able to achieve at least 90%... it was interesting to notice how eating wheat makes me feel crappy - when it was something I ate all the time, I never noticed the lethargic feeling it causes in me.... More importantly, the last few weeks have shown me that, with a bit of planning, eating PB isn't actually all that hard...

                      As for Crossfit, well, it certainly kicked my ass... I'm not sure I'll become one of those 'crossfit zealots' (not my style), but I figured it would be a good way to learn proper form and technique for strength training and general weight training... and in that regard, it seems great... the crossfit place near where I live has a six-class introduction, where they teach you all the main lifts and exercises... it's very friendly and there isn't any atmosphere of competition... which is good, because I wouldnt like that... the teachers are also really helpful and positive, and Im finding it really helpful for learning how to use weights properly.... I know its very easy to injure yourself, or just impede progress, if you dont lift weights correctly.... the pain afterwards only goes to show me that, despite running regularly for many years, I just haven't been working a lot of my muscle groups at all... so in sum, I'd recommend a crossfit intro course - the others taking it wont be mega-athletes, and it's very friendly and easy-going... and definitely a good learning experience!

                      ANyway, time for me to get back on primal course!

                      Hope you're having a nice saturday!
                      Lucas
                      Goals:
                      • Bodyfat 25 May 2014: 22.5 per cent
                      • Target bodyfat: 12 per cent

                      "Those who can let go a little will know a little peace; those who can let go of a lot will know a lot of peace; those who let go completely will know complete peace" - Ajahn Chah

                      Comment


                      • #12
                        hi there primal friends,

                        Well, I'm still a newbie to the primal lifestyle and I'm learning as I go... today, I learned that it's a good idea to have a fork with you if you're going to out and about and not sure whether you'll be able to find good primal food... I was out seeing some exhibitions with a friend, and then went to walk along the boardwalk where there was a big smorgasbord thing going one... well, there was plently of meat, but all of it came in a variety of different sandwich-type creations... if I'd had a fork with me I could have just eaten the meat and veg 'out of' the sandwich - there was plenty of it - but in the end I just opted to eat the sandwich bread and all... of course, I could also have just waited, but I was pretty hungry having not eaten all day... I could also have just got my finger dirty, but that didnt appeal to me much either.... anyway, I think I'm going to start carrying a fork in my bag... bringing a packed lunch even on days when I'm not going into the office seems like it might be a good idea too... hmmm.... you live and learn...
                        • No grains - Fail
                        • No refined sugar - check
                        Goals:
                        • Bodyfat 25 May 2014: 22.5 per cent
                        • Target bodyfat: 12 per cent

                        "Those who can let go a little will know a little peace; those who can let go of a lot will know a lot of peace; those who let go completely will know complete peace" - Ajahn Chah

                        Comment


                        • #13
                          BMI / Bodyfat %

                          Hello primal friends,

                          Well, it's about time I decided on some targets for myself. I just got an Omron body composition monitor to see where I stand. I know these things can be somewhat innacurate, but friends tell me they shoudl serve to provide a good progress indicator, as any 'bias' is likely to be consisitent, so if I'm getting a reading that 10 percent to high or low, my future readings should be out by the same amount. I need to do some more research before choosing an ambitious but realistic goal, but I figure I'd share today's reading.
                          • Bodyfat: 22.5 per cent
                          • BMI: 23.2 per cent



                          These readings are certainly not disastrous, but there's definitely room for a lot of improvement if I want to get like grok!
                          Goals:
                          • Bodyfat 25 May 2014: 22.5 per cent
                          • Target bodyfat: 12 per cent

                          "Those who can let go a little will know a little peace; those who can let go of a lot will know a lot of peace; those who let go completely will know complete peace" - Ajahn Chah

                          Comment


                          • #14
                            Hi Ex! Enjoying reading your journal and will be following you along on your progress. You're doing great, there will be some "set backs"...no "fails" though! bringing an eating utensil sounds like a good plan!
                            “One cannot think well, love well, sleep well, if one has not dined well.”

                            ― Virginia Woolf, A Room of One's Own

                            Comment


                            • #15
                              Thanks Bullymama! Are they your dogs in the picture? I love them! (I love all dogs though - I'm a bit of a dog slut)

                              Anyway, today was a good day... I had to do a lot of moving around the city, which can make following the PB plan tricky, but I'm learning how to handle that...

                              Protein intake: 126g
                              • .75lb chicken breast: 90g
                              • 1 cur greek yogurt: 24g
                              • 2 eggs: 12g


                              My protein went down nicely with a super-mega spinach and carrot salad, a couple of avocadoes and some nice fresh fruit...
                              • No grains check
                              • No refined sugar check
                              Goals:
                              • Bodyfat 25 May 2014: 22.5 per cent
                              • Target bodyfat: 12 per cent

                              "Those who can let go a little will know a little peace; those who can let go of a lot will know a lot of peace; those who let go completely will know complete peace" - Ajahn Chah

                              Comment

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