I am starting my primal/paleo journey over today - Tuesday, January 18, 2010. I had a FANTASTIC day eating.
B: 2 scrambled eggs cooked in coconut oil, 2 grass fed hot dogs, 1 tomato and left over veggies (cabbage, carrots, brussel sprouts)
L: Big Ass Salad - mixed greens, bell peppers, olives, cucumber, avocado, ground turkey, balsamic vinegar, olive oil
D: Grilled grass fed hamburgers without the bun... I squirted a little mustard on top and thew on lots of onions and 2 slices of tomato. It was one of the best "hamburgers" I have ever had. Meat has flavor ya know? Green Beans and a few super small potatoes on the side.
I engaged in the 5 primal essential movements for my workout at about 6:30. I do 3 sets of the following...
Bodyweight Squats: 35
Shoulder Press: 6
Plank: 45 seconds
Side Plank: 30 seconds each side
I go through each exercise without a break for the first 2 sets and take a very small 10-20 second break between each exercise on the 3rd set if I need it. It just depends on how my body feels!
My warm up varies but only lasts a few minutes. My cool down is the grok hang and grok squat.
Total time is always less than 20 minutes on the actual workout with a 5-10 minute warm-up and cool-down.