Primal Journal - Alexhj getting serious!
I have known about the whole primal thing for a while now and have been a follower for almost 4 years, however, I have never been particularly strict. Being a 3rd year student I have literally been SURROUNDED by opportunities to cheat - casual beers with friends a few nights a week, parties, meals out, meals with friends, stress, take aways, etc etc. The usual for most people then, but the pressure is high and the temptation to go along with it all is very hard to resist. Also I'm not very good at resisting...
After telling my self numerous times to just have a bit more self control and discipline, I'd be getting into a good routine for a while then having it interrupted by something (holidays, exams, deadlines). Any positives gained are quickly lost after a couple of weeks of heavy drinking, late nights, stress, lack of exercise...
Anyway, I've had enough of being overweight in my early twenties, unless I take a bit of control I'll end up being this way forever and turn out just like my Dad and Granddad - both badly overweight. For the rest of this year, deadline is Christmas, I've signed an agreement with my Dad to both loose weight. The target is 2kg weight loss per month, I am at 87kg now and have set an end point of 78kg but I want to sustain the lean body mass I currently have. Failure to meet this target every month will mean I have to send my sister £50 - something I DEFINITELY do not want to do (he's got to do the same to his ex-wife - an equally unsavoury proposition).
I consider myself to be a good cook with an adequate understanding of nutrition - my biggest issues are lack of exercise and giving in too much. With this in mind I've devised a solid meal plan:
Upon first waking - Protein shake
Breakfast - 3 egg omelette and black coffee
Lunch - Soup
Snacks - Hand full of nuts, tin of fish (mackerel, tuna)
Dinner - Meat and veggies
I've experimented with I.F. and the like however I have come to realise that I do far better with regular feeding throughout the day - fasting led me to binge and over eat in the evenings, however strictly primal and fat containing the food was. I followed the above plan for a few weeks at the end of last term and felt GREAT, unfortunately it was all interrupted by holidays, going abroad and giving in. Seeing as term has just started again and I wont have any upsets for the next 6 weeks (aside from EXAMS ahh!) I really want to get back to this and staying clean.
Exercise-wise, I was really getting into swimming, going to the pool about 4 times a week doing 60 lengths each time, depending on energy levels I'd either do a good sprint routine I'd found:
16x25 warm up, 8x25 (30 sec intervals), 6x50 (1:15 intervals), 4x100 (2 min intervals), 8x warm down (1-2min rest between sets)
OR simply moderate pace freestyle, stopping every 15 lengths or so.
This is something I am very much looking forward to getting back into now I'm back at uni again. Also with spring finally here (YES SUNSHINE!) I can get back out on my bike. I plan to cycle to campus a few times a week (7 miles each way) and at weekends just go out for rides. There's a cool mtb club here that does weekly rides and a decent 4x track, which is basically sprint training! (Jordan Lunn Leamington Spa 4X 2012 - YouTube)
To monitor it all (I'm an engineer, I like numbers) I've got myself an Ozeri electronic scale and a fat caliper, ill take measurements every day I can and using a great spreadsheet I found on Scoobysworkshop (How To Weigh Yourself Accurately - Scooby's Home Workouts) I can track weight and body fat. I was once into lifting weights and hitting the gym however right now the first target is to shed some of my excess fat - I am currently at approximately 21% bodyfat and 191lbs.
Long post for starters, Ill use this journal to keep track of my progress, post meals, write daily summaries etc. Also hopefully as another motivational tool to help keep things all ship shape.
If you've made it this far then thanks for reading and wish me luck!
Just dropping in to wish you GOOD LUCK, Alex!
You sound like you're on the road to good health. Looking forward to reading up on your progress
So here I am, a few days in to my new start/routine/existence and it’s all going well.
Sunday afternoon I cooked my first roast dinner in quite a while, I did a large roast chicken smeared with a thyme/garlic/rosemary butter (also forced between the skin and meat of the breast) and stuffed with a warm, pricked lemon, garlic and more herbs, and some roast courgette and onions.
I normally roast a chicken in this big roasting tray I had but tried it in my casserole dish on a bed of onions. This made making the gravy easy peasy as just had to pick up the chicken once it was done and let all its juices drain back into the pan. The pan could then go back onto the hob where I added a chicken stock pot, some white wine and a bit of water. I scraped anything on the sides of the pan into the gravy and reduced to a nice consistency.
I did cheat and have a beer (homemade at least!) but I felt it was justifiable as I’d only eaten breakfast that day.
After din dins I removed all the leftover chicken meat from the bones which I put back into my casserole dish with a glug of vinegar, a few whole black peppercorns and filled with cold water.
This I left on the hob for a couple of hours before straining the liquid off and adding in finely chopped onions, carrots, celery and peppers with a tin of tomatoes, tin of sweet corn and a chicken stock pot. Left this to simmer for an hour or so and – ta da! Soup for the week!
I went for a swim on Sunday, I haven’t got my funky speedo’s with me at the moment so a pair of shorts had do to, they were a bit of a drag….! Did 60 lengths but I’ve definitely lost a lot of fitness over the holidays, I ended up doing a load of 100m sets, interspersed with kicking and stroking (?) sets using the floats thrown in, resting as needed between them all.
Stayed at my girlfriends that night and left my shorts and towel there, major bummer, so didnt swim Monday. On Tuesday I was a bit caffeined up and needed to go expend some energy. On campus now they have these outdoor bodyweight ‘gym’ machine things – tagline “Workout like your inside, outside!”. Only three offered enough resistance to be useful, the dip bars, then a chest press and shoulder pull sort of machine, did 3 sets going from one to the other, max reps each time. If I slowed the movement down (3s/3s) then number of reps was 8-12.
I had a membership (£5 a week!) in term 1 to a gym that was literally 5 minutes walk from my house, however with this new schedule I want to be in for exams (namely leaving the house around 7.30am and returning around 7.30pm) I don’t want to by gyming before or after. The gym on campus is amazingly new and modern but also expensive – I think ill try and do these outside exercises a few times a week, if only because they’re more fun than press ups and they’re outside and free!
Anyway, everything’s off to a great start and now its time to get back to revision!
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