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I've been eating paleo since January 2009 but it's an on/off kind of thing. I enjoy the benefits it clearly brings and the quality it adds to my life but I find it hard to keep it straight in company. I feel I would have to justify my eating habits. But that's it: from now on I do what feels good for myself. Here are my goals:
- stick to the primal eating plan except for two meals a week or 1h before/after a strenous exercise.
- incorporate at least 2 strength sessions a week.
- increase leg strength by 10kg at 20 reps.
- get an average of 8h of sleep per day.
- drop 2kg of weight.
- avoid stress but advance.
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DAY 1:
BF: 1 boiled egg, 1/2 grapefruit, orange juice (pure)
S: apple
L: fish, mixed veggies, salat w/ olive oil
S: apple, banana, 1 cup rooibos-vanilla tea
D: 1 fennel, 1 carrot, 1 tomato, 1/2 bell pepper, shrimp drizzled with flaxseed oil
S: dried apricots (4), cashews.
Exercise: none. Rest & Recovery day.
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DAY 2: (Tues, 3.Aug.)
BF: 1 boiled egg, 1 grapefruit, orange juice (pure)
S: apple, 1 coffee
L: chicken, eggplant, broccoli w/almonds, salad w/ olive oil
S: 1 coffee, apple, banana
D: mixed grill meat (chicken, pork, lamb), bell pepper and zucchini italian style, 1 glass red wine, 1 glass apple cider
S: none
exercise: 40min of strength training.
weight down by 0.7 kg
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Week 1 in Summary:
Stuck to the plan.
Used my two exceptions (a piece of Engadiner Nusstorte on Wednesday and chocolate on Sunday).
Sleep: averaged barely below target at 7.9h - I especially have trouble "shutting down" early enough during weeknights.
Strenght training: 2 that week.
Weight on target if I stick to the two exceptions max.
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Week 2, Day 8: (Monday 10.Aug)
BF: grapefruit, 2 eggs
S: apple, banana
L: chicken in green curry, leek, green salad w/ aceto and olive oil.
S: prunes, dried mango, dried apricots.
D: mixed nuts, 1 carrot, heilbutt fish w/ flaxseed oil, green salad w/ mushrooms and 1/2 avocado, cherries.
strenght training: did 30min on the new primal 5x5reps. Felt good (I am sore the day after...)
started buying bio meat.
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Week 2 Day 9: Tuesday 11.Aug
BF: 1 egg, grapefruit, glass of pure orange juice
S: coffee, apple
L: lamb, some soja sprouts, cauliflower, green salad
S: apple, coffee, 2min salad
D: 2 sips of beer, fish with tomatoe sauce, mixed vegetables.
S: nuts dried apricots and mango.
Day 10: Wednesday 12. Aug
BF: 2 eggs, grapefruit, 1 glass of orange juice.
S: apple, dried apricots, dried mango
L: duck, soja sprouts, green salad
S: dried apricots, dried mango, banana
D: salad, avocado, 1 chicken drum stick, 1 zucchini, nuts.
SPRINTS! 4x10''
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You're doing great Swiss-Chick! But I'm not sure Orange Juice is primal, unless that counts as your 20%.
