Calling low carb & exercise vets page

[TigerJ]

Hi Tarlach, Eva, Timothy, any others I might have missed.


Some of you have posted your diet routine and fitness activities at times, but I would love to see what a week's worth of food and movement looks for you. This means what you ate, how much and when; and how you worked out.


A lot of people doing journals here are newer but I learned a lot from the reading posts from those who have been doing this a while with good results. Would any of you be willing to do this? Tarlach I know you posted your diet several weeks ago; is it still steak every night or do you mixed it up any? What kind of strength training are you doing?


No pressure at all, only if you feel comfortable - thanks!

[TigerJ]

ps, Griff too, and sure there are others...

[BarbeyGirl]

How low carb are you thinking? Low, or VERY low? I'm happy to participate, but I cruise along on about 65g carbs/day.

[kennelmom]

Barbeygirl - 65g is about what I aim for...I'd love for you to participate!


Great idea for a thread for us newbies still learning (I'm about four weeks in now)

[TigerJ]

Yes I guess was mostly thinking of the carnivore types doing under 50g but if you are willing I still be interested!

[Timothy]

Sure Tiger, I'd be happy to answer to the best of my recollection. It's two months since I started the PB so some of this will probably change, but here's where I am now.


For meals, I have developed a rough pattern of three meals one day followed by a 24-hour IF (or near-IF) ending with dinner the next day.


Day "A" Breakfast: Three butter-fried eggs with runny yolks and some kefir OR a zero-carb protein shake with unsweetened almond milk/coconut milk OR a bottle of juiced greens (3g of sugar, but it's all from dark green veg.) Also supplements (just started DCMF today) and a double dose of either cod liver oil or salmon oil.


Day "A" Lunch: Four strips of bacon and a sliced up sausage (either chicken or seafood) all fried in butter. Also three eggs if I have time and appetite.


Day "A" Dinner: The real feast. To take last night's example, all fried in butter/coconut oil/bacon grease:


- Five strips bacon doused in cinnamon

- One sliced chicken sausage

- One sliced seafood sausage

- Three eggs

- Steak, chard, and kale off my wife's plate

- Romaine salad topped with whitefish caviar (caviar turns out to be an amazing salad dressing. You don't need much and it's great for your raw animal quota.)

- Three servings of thawed, cooked shrimp, each dipped in the oil from the skillet that fried the above

- Protein shake with almond milk

- Two more doses of salmon oil or cod liver oil

- Four squares of sugar-free chocolate dipped in almond butter


Day "B" Breakfast: IF

Day "B" Lunch: IF

Day "B" Dinner: Like Day "A" Dinner, but possibly even larger


Eating this way, I lose fat like it's melting off my body while gaining muscle.


I'd like to evolve to be more like Tarlach in my eating (more exotic, nutrient-dense meats, fewer incidental carbs and non-primal things like protein powder and sugar alcohol) but I'm pretty happy with the way my diet is for now.


On the exercise front, I do a 30-60 minute urban workout every morning (see my comment on Mark's front page post today for details). I always save time for 15-20 minutes of shovelglove when I get home. (Check out www.shovelglove.com. It's the only weight training I've done for weeks and it's loads of fun.) At night I usually do a bit more casual shovelglove just for the fun of it. Also, I have a 15-pound infant whom I carry around constantly.


I keep meaning to do Tabata sprints and chickening out. I do get some nice spontaneous sprints in during my urban workout, though.


Hope this helps! I'm happy to share any more details that might interest you.

[Timothy]

Oh yeah, my weekly routine is just the above times seven, except that I take a rest day about once a week (not by the calendar, just by listening to my body) when I limit my exercise to walking around a lot and light shovelglove.


I should also mention I'm big on opportunistic exercises. For example, every time I'm alone in an elevator I bang out as many pushups as I can. When I'm in the car, I use a handheld gyroscope exercise ball to get me through traffic. I sprint to my car in the parking garage. When I'm standing in line at the store I do calf raises, et al.


I also do my exercises as underdressed as I can get away with to heighten the fat-burn-for-body-warmth effect. Also, I have become a huge fan of exercising in direct sunlight as opposed to indoors. Sorry Wii Fit... I've outgrown you

[TigerJ]

Thanks a lot Timothy, that's great to see how you are working the IF into your routine but still eating plenty to fuel your body. Appreciate it.

[BarbeyGirl]

Ok, here goes:


Monday


Breakfast -- Spinach salad with steamed, chilled asparagus, cauliflower, broccoli, and carrot; 4 oz canned wild salmon; 1/4 cup walnuts; 2 Tbs olive oil and balsamic vinegar.


Lunch -- Fat Guacamole Devils; sugar snap peas and bell pepper strips dipped in full-fat sour cream.


Dinner -- Pork roast; roasted sweet potato; steamed brussels sprouts with butter.


Workout -- 3x rotation of decline pushups; situps w/ 25 lb plate; wide pullups; HLRs w/ 15 lb dumbbell between ankles; close-grip pushups; planks. Each set to failure. Horse training.


__________


Tuesday


Breakfast -- IF until 1:30 (total of about 18 hours).


Lunch -- Spinach salad with steamed veggies, 2 HB eggs, tuna, and olive oil & vinegar.


Dinner -- Stew beef slow cooked in beef broth, worch sauce, garlic, and onions. 1/2 cup each blueberries and coconut milk.


Workout: Active rest day. Long walk & horse training.

____________


Wednesday


Breakfast -- 2 duck eggs over easy; 5 strips bacon; 5 asparagus spears and a small zucchini sauteed in bacon grease.


Lunch -- Apple with almond butter. BAS with raw sugar snap peas, bell pepper, leftover pork roast, and olive oil & vinegar.


Dinner -- Reheated stew beef.


Workout -- 5x heavy squats, weighted chinups, bench presses, and renegade rows. Horseback ride.

_____________


Thursday


Breakfast -- BAS with canned fish, nuts, and olive oil.


Lunch -- Cold pork roast dipped in spicy mustard. 2 HB eggs.


Dinner -- Thai chicken and coconut milk soup with vegetables. 1/2 oz 99% chocolate.


Workout -- 8x 100-meter hill sprints. Horse training.


______________


Friday


Breakfast -- IF until about 1:30


Lunch -- Leftover Thai chicken and coconut soup


Dinner -- 3-egg omelet with onion, jalapeno, and mushrooms. Steamed sugar snap peas and carrots with butter.


Workout -- 4x rotation of pushups, L-sits, weighted pullups, pistols, one-arm dumbbell bench presses, and weighted dips. Ride.

_____________


Saturday


Breakfast -- 3-egg crustless quiche with veggies and sausage.


Lunch -- Banana with almond butter. BAS with canned fish, avocado, raw veggies, olive oil & vinegar.


Dinner -- Primal chili with lots of ground beef, sausage, and olives. 1/2 avocado.


Workout -- Play day! Long horseback ride (endurance conditioning) and training/farm work all day.


____________


Sunday


Breakfast -- Half a baked spaghetti squash with 1 cup coconut milk and 1/3 cup pecans.


Lunch -- Leftover chili topped with 1/2 avocado.


Dinner -- 1 can kippered herring, 2 HB eggs, raw veggies dipped in sour cream. Blueberries and 1/2 oz 99% dark chocolate.


Workout -- 5x rotation of heavy lunges, barbell rows, deadlifts, military presses. Riding/training/farm work all day.

[Timothy]

My pleasure, TigerJ. Restraint at the dinner table has never been a talent of mine, so I am relieved to have discovered that under the PB, my voracious appetite can be a strength!