30 Day Challenge by Brian
30 Day Challenge
I think it’s 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.
I’ve 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 I’m shooting for all 30 days. And if I mess up along the way – no worries – I’ll just jump right back in.
I’m probably going to make just a few exceptions for food with the following things:
- dairy (milk and yogurt) – I don’t seem to have any adverse effects to dairy, but I’m 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
- 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
- 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.
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!
Basic Stats (all from May 6, 2011):
- Height: 5’11″
- 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
- 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.
May 6, 2011 – Day 1
None – my legs are wiped out and really sore from yesterday’s sprinting. Listening to my body and taking some rest when needed.
Fat: 101g (47%)
Carbs: 109g (23%)
Protein: 144g (30%)
Food was pretty good today – could have been better. I’m still shooting for a bit more protein – more like the 150+g range, but I’m 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 wasn’t 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
I’d 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 that’s about what I average.
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 Moe’s 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.
Run 1 mile, Row 1 mile, Run 1 mile – did the runs on a treadmill.
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.
Fat: 89g (49%)
Carbs: 57g (14%)
Protein: 144g (36%)
Not sure why my carbs were so low today, but I’ll 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 Moe’s Southwest Grill – Lettuce, steak, guacamole, onion, cilantro, salsa, cheese
Meal 4: Eggs and strawberries
Day 3 - May 8, 2011
Pretty good day! I didn’t get a workout in, but I’m not too worried – I’ll just get it tomorrow. Food was pretty decent as well.
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% – couldn’t 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. I’m going to try to cut out the peanut butter for the rest of the challenge. Too bad – I love peanut butter.
Day 4 - May 9, 2011
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
Push-ups - 43 total
Sit-ups - 55 total
Squats - 110 total
Total Score: 226
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!
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