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Oh yes, feeling better. This condition never lasts more than a morning. Once whatever it was I ate passes thru me, I am good. Thanks!
One reason I chose broccoli is that it has more carbs than other veges. The implication being I don't have to eat as much to get the same amount of carbs. I do love tomatoes and we grew our own this summer. That got us out of the habit of buying them at the grocers. But lately our plants have not been producing ripe toms, so I need to return to the store to get more. I could take zucchini or leave it on its own, but I do make a good zucchini quiche. Will have to look into that, sans crust of course!
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This past week I rediscovered pumpkin. Put a bit of canned pumpkin in my yogurt for breakfast. mmmm! Still eating a fair amount of broccoli, but not completely burned out on it yet. Overdid it a bit on the chocolate this week, but it is dark chocolate.
Unofficially, I have been primal for four weeks. I began reading [I]Primal Blueprint[/I] in the last week of September. I took measurements (weight, muscle, belly) on October 3rd, and I began logging my meals as well. I plan to post my official 4-week results on November 3rd. So far, things are looking good, although I've noticed a bit of a slowdown in my progress this past week. Wasn't able to do my sprints this week, and certainly didn't walk as much as in past weeks. With winter coming, I need to find more ways to exercise indoors. Shouldn't be a problem, I just need to do it.
Regarding bacon. I buy the bacon that has the most protein per slice, or per serving. The bacon in my grocery store shows anywhere from 2g protein to 7g protein per serving (15g). I feel this is a way to get the bacon with the least amount of fat per serving. 7g out of 15g (cooked) is almost 50%, which is good IMO.
The apples I have been eating come from an apple tree at my folks' house. It is actually their neighbor's tree, but it hangs over the property line so there are tons of apples for the taking. The apples this year are very good, and I've eaten more apples this year (this past month, really) than perhaps in my whole life! We also have a juicer and we've made quite a bit of juice. Ours is a masticating juicer, and there's nothing like the juice it makes, mmmmm! Masticating juicers rule because they crush the fruit, and leave a lot of the fiber in the resulting juice. They do remove the skin, and seeds, but that's about it.
Here is my food log from the past week. Starting to tire of doing these, but still not eating any carbs from grains, corn, potatoes, beans, sugar, or the like.
October 21
1 slice bacon
35g avocado
100g eggs
16g milk 2%
16g cheese
5g coconut oil for cooking
160g broccoli
28g almonds
110g apple
126g milk in coffee
Chef salad @ 3son's
140g milk in coffee
20g dark chocolate. 20, 7.5, 4
80g apple
30g almonds
October 22
28g almonds
60g cheese F21 C2 P 13
Uncured salami F20 C1 P10
200g apple f0.4, c28, p0.5
30g almonds
60g milk, 60g coconut milk, in coffee
300g homemade chicken chili
120g broccoli with cheese and butter
60g milk, 60g coconut milk in coffee
20g chocolate
30g almonds
October 23
70g avocado
60g zucchini quiche
124g steak, pre-cooked. 90 after
70g mushroom pre sautéed, 8g butter
140g yogurt
28g almonds
11g dark chocolate
One beer at Masepohl's
300g chicken chili
140g broccoli, butter, and cheese
70g coconut milk, 50g milk, in coffee
28g almonds
160g apple
October 24
Awake at 2 AM with stomach issues not back to bed until 6 AM.
20g beef jerky
70g zucchini quiche
150g broccoli
3 slices bacon
4g butter on broccoli
96g Apple
1 slice cheese.
115g Salmon burger
65g Guacamole
50g marinated mushrooms
40g marinated olives
130g Yogurt
30g Almonds
20g Chocolate
75g coconut milk
50g milk 2%
October 25
100 g egg 12,2,11 - 160
28 g milk 1,2,1 - 21
36 g cheese 9,1,8 - 101
5 g coconut oil 5,0,0 - 45
150 g yogurt 4,12,6 - 108
125 g pumpkin 0.5,9,2 - 48
485 calories
56g cheese 20,2,12
34g salami 13,0.5,7
100g banana 0,23,1
70g coconut milk
50g milk
In coffee
Dinner
Chicken chili, zucchini quiche, broccoli, cheese in chili.
Chocolate for dessert.
70g coconut milk
50g milk
In coffee
October 26
100 g yogurt
60 g pumpkin
28 g almonds
KTs BBQ ribs, hot link, coleslaw.
Grand view, Cx bleu salad
2 martinis
Coffee w/70g coconut, 50g milk
October 27
100g egg/cheese
100g yogurt
70g pumpkin
3 slices bacon
5g coconut oil for cooking eggs
More bacon and eggs at phantom 4
Coffee with milk.
3 or 4 beers, maybe more
10 Cx wings with sauces
October 28
Starbucks latte
Wahoos Cx tacos with guac
20g chocolate
Home latte
120g BBQ Cx
90g broccoli
Cheese topping
40g chocolate
121g wine (1.4units)
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Tomorrow is the big day. I will report my weight and the measurements from my belly and biceps. I took my first official measurements on October 3rd. Tomorrow is the first month since taking my initial measurements. I think things are going well, but wanted to jot down some thoughts here before the big day. I suspect my thoughts will be a bit different tomorrow.
This past week didn't go as we'll as I had anticipated. I suspect that is because for the first two weeks of being primal, I was taking care of some dogs, which meant I was walking them 1 or 2 miles everyday. And I was doing so at my 75% heart rate. I feel this made me lose more weight than over the past two weeks, and especially the most recent week. I also haven't done my sprints for two weeks. I have been lifting weights, and the past two days I walked 2 miles each day. But I notice my weight lifting plateaued, as did my weight.
This week, I binged on a chocolate bar. Ate the whole thing, all 90g of it, in one sitting. This was my biggest slip so far. The next day, I awoke with a bit of a headache, similar to what I used to experience when hung over from drinking too much alcohol. I am wondering if that headache was my body experiencing its insulin rejection or sensitivity. In the past I have awoke with hunger, and even stomach pains from something I ate, but this was the first time I awoke with a headache (since going primal).
Here is my food log from the past week. Looking forward to tomorrow!!
October 29
Yogurt pumpkin and almonds for breakfast.
Apple.
Salami, ham slices, cheese, pickles, lettuce, tomatoes, almonds for lunch.
Banana.
Catfish, broccoli, tomatoes, cheese, olives, salsa.
Latte with coconut milk/milk
Dark chocolate for dessert
Apple
October 30
Three eggs F18,C3,P17
four slices bacon (21g) F6,C0,P10
4 g coconut oil F4,C0,P0
116 g yogurt F4.5,C6,P4
100 g berries F0,C14,P1
28 g coconut milk F0.6,C0,P0
F33= 297cal
C23= 92cal
P32= 128cal
Steak and egg burrito at Moe's. No tortilla. No potatoes.
Planet Porter beer. Some almonds.
One dodgy avocado.
Salad with lettuce, more avocado, tomatoes, artichoke, olives, olive oil, garlics, etc. Trout with cheese. Sliced Tomatoes.
33g cheddar cheese block
29g dark chocolate
157g red wine (1.77 units)
October 31
40 g avocado
Three eggs
4 g coconut oil for cooking
16 g bacon
50 g Roma tomato
100g apple.
4slices ham
3slices cheddar
100g yogurt
100g pumpkin
4 BBQ ribs at Moe's.
2-4 oz broccoli casserole at Moe's.
2-4 oz cabbage slaw at Moe's.
diet soda
One glass red wine.
1 chocolate bar, ooof!
(90g dark chocolate, F36, C45, P9) OUCH!!
1 martini.
November 1
Woke with a headache!!
145g steak
2eggs
3slices bacon
80g steamed broccoli
30g cheese topping
Butter and coconut oil for cooking
Handful of almonds 28g
Apple 60g
1/2 Snarfs Italian no bread
Handful of almonds
130g cooked chicken
130g broccoli with cheese
60g coconut milk, 60g milk in coffee
November 2
126g berries, F0,C17,P1
157g yogurt, F9,C12,P8
28g almonds, F14,C6,P6
Total F23,C35,P15
207 + 140 + 60 = 407cal
Some almonds
Spicy Italian sandwich, no bread.
Side salad.
60g coconut milk in coffee
160g turkey patty w/cheese/salsa
110g broccoli w/cheese
130g apple
150g red wine
30g dark chocolate
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Measurements on Oct 3:
weight: 80.9kg (178)
belly: 40"
biceps 12.5"
chest: 42"
Measurements on Nov 3:
weight: 77.8kg (171)
belly: 38"
biceps 13"
chest: 43"
Total lost in 4 weeks: 7 lbs
Eight days before I started reading [I]The Primal Blueprint[/I] I weighed in at 181 lbs. So overall I have lost 10 lbs, but I did not take the official measurements unil October 3rd, so that will be the date I reference in my future measurements.
In other good news, I do 16 push-ups in the morning and evening, I just did 5 chin-ups, and I bench press 145 lbs 5 times (one set of five). These numbers are well above my starting abilities.
Being an engineer, and a bit nuts about numbers and graphs, here is one showing my weight since I picked up the book. Using some estimation, it shows my goal of below 165 by December 3rd. This means I plan to lose 6 lbs over the next 4 weeks. From my discoveries this past week (see previous post) I am likely going to have to step up my exercise a bit more in order to reach that goal. Mostly I plan to walk at my fat burning heart rate, 16 min/mile, for at least 2 miles each day. I am also shooting to bench press my body weight by December 3rd. Lots of near-term planning, hopes, and dreams!
[IMG]http://www.marksdailyapple.com/forum/member134019-albums97104-9804.jpg[/IMG]
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I can tell when I am in ketosis. My lower right side, near my lower belly, starts aching. Itching more than aching.
Does anyone else feel this?
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I realized another interesting point (to me). I lost 10lbs over 5 weeks. In those five weeks, I am guessing that I ate an average of 80g of fat per day. For one month, that is 2400g of fat. Over five weeks, that is 2960g or 6.5 pounds of fat. I also gained muscle during that time, so I think it is fair to say I lost at least 10 lbs. of fat. Correct me if I am wrong, but my body burned 16.5 pounds of fat in one month, including the 6.5 pounds that I ate!
Here are my food logs for the past week. So far so good. Although not much progress on the weightlifting front and my goal of bench pressing my body weight soon. I did do my three 100m/16sec sprints yesterday. But I do need to get back to weightlifting. I did 20 push-ups last night before bed.
November 3
90g eggs
15g cheese
5g coconut oil for cooking
60 g coconut milk in coffee
90g apple
100g tomato/goat cheese/olive oil
9th door restaurant
3 ribs
Dates in ham w/goat cheese
Charcuterie
Martini
Red wine glass
Martini
Martini.
3 slices bacon
20g dark chocolate.
130g coconut milk in coffee.
160g apple
November 4
170g eggs cheese coconut oil
3 slices bacon
120g banana F0,C20,P1
130g coconut milk
28g almonds
4 buffalo chicken wings at malones restaurant
Carrots, celery, bleu cheese.
300g pork stew/chili. Pork mostly, but onions, garlic, carrots, celery, garlic, no potatoes.
150g apple.
130g coconut milk in coffee.
November 5
Not really that hungry this morning.
125g tomato
60g left-over BBQ chicken
150g banana
30g almonds
Italian chef salad at 3 sons restaurant
Bleu cheese dressing
Iced tea
Club wrap no tortilla @ jacks restaurant
Side of guac
Iced tea
130g coconut milk in coffee
16g dark chocolate
50g cheddar cheese
156g red wine
13g dark chocolate
November 6
20g bacon
Two eggs
30g shredded cheese
75g tomato
4g coconut oil
76g tomato F0,C3,P0.5
32g uncured Genoa salami F9,C0,P6
46g havarti cheese F14,C0,P14
163g apple F0,C22,P0.5
28g almonds F14,C6,P6
Two blackened chicken tacos at Wahoos, no shells or tortillas
30g almonds
November 7
No breakfast.
Double cheese burger with guacamole at Good Times. No bun. Water.
Fish for dinner. Salsa. Cheese. Broccoli. Gorgonzola topping.
130g coconut milk in coffee.
20g dark chocolate.
100g berries
130g yogurt
November 8
Awoke hungry this morning.
70 g avocado F10,C6,P1.5
Two eggs scrambled
30g cheese
4g coconut oil
24g bacon
28 g almonds
65g apple
3oz jerky
60g salami
60g cheese
60g tomato
28g almonds
130g broccoli
5g feta cheese
Left-over Pork stew meal
140g coconut milk in coffee
A few more almonds
140g apple
November 9
150g yogurt
100g berries
16g almonds (finished a 3lb bag)
4 Moe's BBQ ribs, coleslaw, 4 cx wings, left over pork from tami's sandwich
One beer
Diet coke
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This week, I seem to have done less exercise than in the past few weeks. In addition, I visited my sports medicine guy. He says that with the little exercise I do, I'd be better off not doing bench press or push-ups. He recommends that I do core exercises, and is going to put together a list of activities for me. Also, on thanksgiving I will be walking in a 5K turkey trot. Should be good for the per-meal festivities. We are bringing yams to the meal, so looking forward to the dish creation. Weight loss is still going well, roughly 2lbs per week since the end of September. Here are my food logs for the past week.
November 10
100g berries
150g yogurt
148g apple
Bacon cheeseburger in lettuce wrap
Salad with bleu cheese dressing
Water to drink
Turkey burger with salsa and cheese slice. Broccoli florets with butter and cheese topping. Sliced tomato. Sliced avocado. No bun.
November 11
2 eggs
15g cheese
4g coconut oil
3slices bacon
50g avocado
1 banana
50g goose/antelope jerky
150g apple
Ribs wings coleslaw at Moe's.
Fruit at Danielle's party
One beer
November 12
One slice provolone F8,C0,P7
15g salami F4,C0,P3
Bacon cheese burger in lettuce wrap
Coleslaw
Water at Applebee's
Left over pork stew, cheese, broccoli, almonds, couple of pieces of jerky, coconut milk in coffee, slice of cheese.
November 13
2 eggs cooked in coconut oil 4g
2 slices bacon
1 banana
Coconut milk in café latté 140g
Almonds
Apple 50g
Almonds
Pork chop (thin-cut)
Broccoli 100g
Olives 5 or 6
Almonds
140g coconut milk in latte
November 14
105g yogurt F10,C4.5,P3.7
110g pumpkin F0,C9,P2
2 eggs
3 bacon (15g)
Coconut milk latte
Coconut oil for cooking
Almonds 28g
3 oz ham
3 oz turkey
2 slices American cheese
50g apple
Ribs, wings, coleslaw, diet coke, Moe's.
28g almonds
November 15
2 eggs
2 bacon
150g apple
Coconut milk latté
Chicken with mushrooms and tomatoes
Almonds 28g
Broccoli with Gorgonzola cheese
Coconut oil for cooking
Coconut milk latte
25g dark chocolate
November 16
70g blueberries F0.5,C8.5,P0.5
28g almonds F14,C6,P6
114g Greek yogurt F11,C5,P4
122g pumpkin F0.5,C9,P2
F26, C28.5, P12.5
Bacon cheeseburger, no bun.
Cottage cheese
2,3 oz steak
Iced tea
2 beers
Chef salad at 3 Son's diet Pepsi and water
Coconut milk latte
26g dark chocolate
Banana
November 17
100 g blueberries
120 g yogurt
115 g pumpkin
28 g almonds
Minus 125 g to tami
Coconut milk latte
2 scrambled eggs
2 sausage patties
Coconut milk latte
Coconut milk latte
2 beers
6-8 oz beef at chart house restaurant
Broccoli carrots red pepper slices
3rd Beer
Coconut milk latté
28g dark chocolate F13,C11,P2.5
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This week was thanksgiving week. Happy to report that I weighed less the morning after Thanksgiving, than I did Thanksgiving morning. Not much exercise this week. I was able to do 7 chin-ups later in the week. Not bad for not having done much, if any, weight lifting all week. Have been doing crunches, 30-50, per day, 3 or 4 days per week. Plan to get back to some push-ups and bench press this week in preparation for my next measuring which is on December 3rd. Weight loss continues, and hope to be solidly at or under my goal of 165lbs. The body measurements may not be as good on account of the fact that I stopped doing the weight training. Here are my food logs for the week.
November 18
110g yogurt
105g pumpkin
70g blueberries
100g to tami
145g coconut milk in latte
Omelette at bone fish
Eggs, bacon, tomatoes, avocado, fruit side dish
28g almonds
10 chicken wings
One salmon burger. No bun. No condiments.
100g broccoli
Bleu cheese topping
145g coconut milk in latte
16g dark chocolate
November 19
KTs June bowl: Pork, hot link, coleslaw, pickles.
Club wrap at jacks restaurant.
(Accidentally ate about 1/3rd of the 12" tortilla)
160g coconut milk latte.
10g dark chocolate.
November 20
100g blueberries F0.7,C12,P0.7
125g yogurt F12,C5.5,P4.5
28g almonds F14,C6,P6
Total: F27,C24,P12
8g goose/antelope jerky
130g pickle
28g tomato
Small Italian chef salad at 3 Son's
(no croutons, no garbanzo beans)
Diet Pepsi
150g coconut milk latte
14g dark chocolate
120g pickle
November 21
100g yogurt
55g blueberries
28g almonds
11g goose/antelope jerky homemade
Salami 41g F12,C0,P8
Cheese 42g F13,C0,P13
Pickle 65g zero
30g tomato
Tomato slices in olive oil
168g apple
2 guiness beers
8 Wing platter at Moe's. Bowling
2 Coleslaw. 2 ribs
28g cheese
30g salami
November 22 - Turkey Day
2 eggs
28g cheese
3 slices bacon
Coconut oil for cooking
170g coconut milk latte
110g banana
Turkey dinner
No bread, tsp of rice, yams - no potatoes, gravy, sweet chocolates, wine, pumpkin pie shots, two pieces of soft licorice. Cheese and ham and salami slices and a banana for a midnight snack.
November 23
125g eggs
22g cream F8,C0,P0
33g cheese
4g coconut oil for cooking
15g bacon, 3 slices
145g coconut milk latte
Banana
Pork chops, 1.5
Broccoli with cheese
14g dark chocolate
Slice of cheese, 2 slices of salami
November 24
185g eggs, cheese, coconut oil, mushrooms, and spinach.
140g coconut milk latté
3 slices bacon
28g almonds
Apple
One Beer
Martini
Burger with no bun. Add cheese, onions, bacon, avocado.
Side of cottage cheese.
Water.
16g dark chocolate.
28g almonds
Martini
2 slices cheese
2 slices salami
140g coconut milk latte
8g dark chocolate.
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Another week, another food log. Didn't exercise much this week, although I was able to complete 15 chin-ups in three sets of 5 yesterday. Also, walked 2 miles at an elevated heart rate once this week. Tomorrow is the day I post my progress for the recent month. Things are looking good, but I may be reaching a plateau in weight. The coming week will be the tell for that number. Still feel great, lots of energy, and I only eat when I am hungry. Trying to convert others to this lifestyle, but everyone asks about my cholesterol, so I plan to get a lipid screening this coming week. I usually do it every year in November, so this is good timing.
November 25
160g yogurt F15,C7,P5.5
80g blueberries F1,C10,P1
28g almonds F14,C6,P6
Almond covered date roll
F2.5,C21,P1.5
2 slices cheese 60g
2 slices salami 40g
200g pork and carrots with BBQ sauce
20g almonds
145g coconut milk latte
20g dark chocolate
November 26
3 slices bacon
2 eggs cooked in bacon grease
Coconut milk and cheese in eggs
160g pear
28g date almond roll
28g almonds
Large Italian chef salad at 3-Son's
16g dark chocolate
145g coconut milk latte
160g apple
28g almonds/walnuts mix
November 27
30g date almond roll
160g apple
120g banana
Burger in lettuce at smash burger
with bacon and chilies
3 BBQ ribs, BBQ Pork, and BBQ chicken at Hoke's
Martini
16g dark chocolate
Date almond roll
140g coconut milk latte
November 28
3 eggs (150g)
30g coconut milk in eggs
15g Bacon
100g broccoli w/butter
30g cheese
4g coconut oil for cooking
150g pear
28g almonds
Chicken in curry sauce with onions, tomatoes, broccoli and mushrooms.
Another Tami specialty medley.
Almond date roll
240g apple
11g dark chocolate
November 29
125g steak
130g broccoli
2 eggs
Butter and coconut oil for cooking
122g banana
Almond date roll
28g almonds
Sockeye salmon
Broccoli
56g cheese
30g salami
Almond date roll
18g dark chocolate
150g coconut milk latte
November 30
15g bacon
2 eggs fried in bacon grease
5g carbs worth of artichoke hearts
30g tomato
105g broccoli in butter
36g cheese
Date almond roll
Small Italian Chef Salad @ 3 Son's
28g almonds
Bacon cheese burger with mushrooms and no bun.
4 cx wings and celery/bleu cheese
One beer
2 Martinis
2 Date almond rolls
December 01
Two eggs
Coconut milk and oil for cooking
25g cheese
15g bacon
150g pear
Whole milk in decaf Americano
125g pork in BBQ sauce
100g broccoli in butter and cheese
12g dark chocolate
Almond date roll
30g salami
55g cheese
350g coconut milk
11g dark chocolate.
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Good to see you are making progress and are able to stay with your program. Is your wife doing primal also?
