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    30 Day Challenge by Brian

    30 Day Challenge

    I think its time I just dove in head-first and took the 30-day Primal Blueprint Challenge. I've been eating more and more primal over the last 2 weeks, and lately I think I've dialed in the diet OK, though I could still use some improvement.

    Ive aspired to do this sort of thing before with the super-strict Whole 30 Challenge, but I only made it a few weeks. This time Im shooting for all 30 days. And if I mess up along the way no worries Ill just jump right back in.

    Food

    Im probably going to make just a few exceptions for food with the following things:

    - dairy (milk and yogurt) I dont seem to have any adverse effects to dairy, but Im going to try and keep from going crazy with it
    - artificial sweetener (in my coffee)
    - maybe a little peanut butter

    Other things I'm going to shoot for:

    - Follow the PB fitness ideals
    - Sleep 7 hours a night (at least)
    - Spend lots of quality time with my wife - lots of walking and hiking

    Goals:

    - Lose 8 to 10 pounds. This will get me under the 200 lb mark.
    - Improve key fitness benchmarks (see below)
    - Actually finish the 30 days, whether I do every day perfect or not

    Fitness Benchmarks:

    - 1 mile run
    - 2K row
    - Tabata Something Else (Crossfit workout)
    - Blood Pressure
    - Weight and bodyfat %
    - Before/after photos

    That should give a really good indication of my overall fitness level. Plus, these are benchmarks that can be improved significantly in the span of one month.

    Reporting:

    My plan is to give daily updates here on this blog including meals (with photos!), macronutrients, weigh-ins (weekly or bi-weekly) and photos (beginning and end of challenge).

    That should do it! Let the challenge begin.

    I started a different journal a week or two ago, but I kind of wanted a separate thing for my 30-day challenge. Sorry for the redundancy!

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    Basic Stats (all from May 6, 2011):

    - Height: 511″
    - Weight: 205.6 lbs
    - Bodyfat %: 25.8%
    - Lean Body Mass: 152.6 lbs
    - Fat Mass: 53 lbs
    - Blood Pressure: coming

    Tape Measurements (taken May 6, 2011 in inches):

    - Shoulders: 47.5
    - Chest: 40
    - Stomach (around belly button): 39.75
    - Waist: 38
    - Hips: 41
    - Biceps (flx): 14.75
    - Thighs: 25

    Fitness Benchmarks:

    - 1 mile run: 7:40 (treadmill April 29, 2011)
    - 2K row: 8:25 (C2 rower April 29, 2011)
    - Tabata Something Else 226
    Last edited by brianwahl; 05-09-2011 at 09:52 PM.

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    May 6, 2011 Day 1

    Workout:

    None my legs are wiped out and really sore from yesterdays sprinting. Listening to my body and taking some rest when needed.

    Food:

    Macros:

    Calories: 1879
    Fat: 101g (47%)
    Carbs: 109g (23%)
    Protein: 144g (30%)

    Food was pretty good today could have been better. Im still shooting for a bit more protein more like the 150+g range, but Im close.

    Meal 1: 3 eggs, 3 slices bacon, 3 clementines, coffee with whole milk and sweetener



    Meal 2: 1 cup whole milk, 1.5 scoops ON 100% Whey



    Meal 3: 5 oz lunch meat, 1 avocado, 2 cups asparagus



    - This meal was actually pretty disgusting. The ham was some Oscar Meyer junk that I bought for lunch the other day because I forgot something. It was so salty I could hardly eat it. Ugh. The Asparagus was unseasoned. I like asparagus, but I like to grill it and add a little butter and salt. The avocado wasnt great, either too mushy/brown.

    Meal 4: 3 eggs, strawberries, 1 tbsp peanut butter, few bites of Greek Gods yogurt, 1/2 cup whole milk



    Id say pretty good day overall. Besides the junky lunch meat, the food was pretty good could use a bit more protein and veggies, though. Also not sure if 2 cups of milk a day is too much, but thats about what I average.

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    May 7, 2011 Day 2

    Day 2 is down and it was a Saturday! Saturday has been a cheat day pretty much my whole life. I always seem to pig out on Saturdays. Well, not this Saturday.

    I read over at Primal Toad that Moes is a pretty good place to go for a Primal meal, so Angela and I went there for dinner. I got a salad with steak. It was awesome. Definitely going back there again.

    Workout:

    Run 1 mile, Row 1 mile, Run 1 mile did the runs on a treadmill.

    Times:

    1 mile run: 7:57
    1 mile row: 6:54
    1 mile run: 9:21
    Total time: 25:49

    This is always a killer workout. The first run felt great. Row was hard. Last run was really hard my legs were jello at that point. I spent about a minute between exercises moving from the treadmill to the rower.

    Food:

    Macros:

    Calories: 1622
    Fat: 89g (49%)
    Carbs: 57g (14%)
    Protein: 144g (36%)

    Not sure why my carbs were so low today, but Ill take it!

    Meal 1: Eggs, bacon, coffee with whole milk and sweetener



    Meal 2: Whole milk, 1.5 scoops 100% Whey



    Meal 3: Salad from Moes Southwest Grill Lettuce, steak, guacamole, onion, cilantro, salsa, cheese



    Meal 4: Eggs and strawberries


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    Day 3 - May 8, 2011

    Pretty good day! I didnt get a workout in, but Im not too worried Ill just get it tomorrow. Food was pretty decent as well.

    Food

    Macros:

    Calories: 1868
    Fat: 86g (41%)
    Carbs: 114g (24%)
    Protein: 170g (36%)

    Meal 1: Whole milk with 2 scoops ON 100% whey (not pictured), Coffee with whole milk and sweetener

    Meal 2: Eggs, bacon, clementine oranges



    Meal 3: Turkey sausage, mixed veggies



    Meal 4: Plain yogurt (Fage 2% couldnt find whole fat), berries



    Other (throughout the day): peanut butter, beef jerky, mixed nuts

    After eating a bit of peanut butter (by itself), I felt like crap for about 3 or 4 hours. Im going to try to cut out the peanut butter for the rest of the challenge. Too bad I love peanut butter.

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    Primal Blueprint Expert Certification
    Day 4 - May 9, 2011

    Workout:


    I hit one of the benchmarks for this challenge today with Tabata Something Else. Hit the link for more info. It's 16 minutes long, but quite a workout. Here are my results:

    Pull-ups - 18 total
    5-4-3-2-1-1-1

    Push-ups - 43 total
    11-8-5-5-4-4-3-3

    Sit-ups - 55 total
    7-8-7-7-7-6-7-6

    Squats - 110 total
    17-14-13-13-13-14-13-13

    Total Score: 226

    Food:

    Another solid day with food. One thing I did have tonight was a bit of honey with some yogurt. I'm guessing honey is at best a food to eat in serious moderation. It was good stuff!

    Macros:

    Calories: 1765
    Fat: 80g (41%)
    Carbs: 112g (25%)
    Protein: 154 (35%)

    I ate almost exactly the same thing today as yesterday. Didn't really mean to, but it happened. Variety is good! I need to switch it up.

    Meal 1: Eggs, bacon, apple, coffee with whole milk and sweetener



    Meal 2: Whole milk and 2 scoops 100% Whey



    Meal 3: Turkey sausage, mixed veggies with butter



    Meal 4: Fage 2% plain yogurt, mixed berries, honey



    Other: Egg (hard boiled), mixed nuts

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