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  1. #21
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    Primal Fuel
    Quote Originally Posted by Sabine View Post
    Good to see you are making progress and are able to stay with your program. Is your wife doing primal also?

    Hello! and thanks for stopping by!
    I need to stay with my program of exercise more, though, that part has been falling behind.

    My wife hasn't read the book, but she already doesn't eat a lot of fat or sugars. Since I went primal, she has stopped eating bread (she didn't eat a ton of bread anyway). In general, we get along in the eating department, which has made it easier for me to eat as primal as possible. whew!

  2. #22
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    Today is Measurement Monday! :-)

    Measurements on Oct 3:
    weight: 80.9kg (178)
    belly: 40"
    biceps 12.5"
    chest: 42"

    Measurements on Nov 3:
    weight: 77.8kg (171)
    belly: 38"
    biceps 13"
    chest: 43"

    Measurements on Dec 3:
    weight: 74.4kg (164)
    belly: 36.5"
    biceps 12"
    chest: 43"

    Total lost in 8 weeks: 14 lbs

    As expected, see chart below, I lost another 7 pounds these past 4 weeks. But I have fallen off the exercise bandwagon and haven't been doing as much of it the past two weeks. While I do try to lift weights and do push/pull ups, it is not at near the frequency I was doing in the first 4-6 weeks. My bad. I did watch some of Mark's videos shoing how to do some of the core exercises, and I am planning to make them a bigger part of my life. I need to get back to the enthusiasm I had at the beginning.

    As a bonus, I bought a new pair of bluejeans yesterday. They have a 33" waist, 1" less than my previous pair. If I keep losing weight at this rate, I will need 32" in Jan/Feb.

    Below is the chart of my weight from the day I started reading the Primal Blueprint (Sept 24). It shows more loss than I describe above, but that's because the numbers above don't start until October 3rd (whereas the weight chart starts on September 24).

    I am planning to lay on a beach the last week of December, which should be some incentive to get me to lose the last ten pounds. I've decided my new goal weight is 154: 27 pounds less than my starting weight of 181 (a loss of 12kg). Although I don't think I will make that number by the end of December, I do hope to have most of it gone. Assuming my weight has not plateaued at 164/5. This is why I have to get back into the exercise routine. As I have read, and I do believe, it will be much harder to lose the last 10 pounds than it was to lose the first 20. Makes sense, but I have been 154 in the past, and I know I can do it again. This time, I will use the Primal method to help me get there in a healthy fashion, which I truly respect.




    SW: 181 (sep 24)
    CW: 164 (dec 03)
    GW: 154 (jan '13?)
    Last edited by PBNewby; 12-04-2012 at 07:34 AM.

  3. #23
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    This is the second week that my exercise has been non existent. At the end of last week, I suspected that my weight might be stabilizing, and that turned out to be true. My weight today was 164, which makes 7 or 8 days without weight loss. While it is good that I am not gaining weight, I still wish to rid myself of the remaining belly flab, little as it may be. Today I did a 90 second plank, and I hope to continue that effort daily with the goal of getting to 5 mins someday. I addition, I will add in more chin-ups and perhaps even some bench press. I still want to be able to bench press my body weight five consecutive times. I've got a long way to go, though, not having done many bench presses for that past three weeks!

    This morning I had my blood drawn for a lipid panel. I figure that after ten weeks of eating primal, I might get a good baseline reading for cholesterol. Results should be back in a couple days.

    My energy has been down these past few days, so I am hoping that bringing exercise back into my routine will perk me up a bit.

    My food logs from last week are below.




    December 02
    140g blueberries
    105g yogurt
    107g pumpkin

    9 buffalo wings (drumsticks)
    Carrots
    Celery
    Bleu cheese dressing

    13g dark chocolate F5.8,C5.8,P0.7 Ghirardelli 72% cacao
    140g coconut milk latte

    28g almonds

    150g cheese, spinach, and leek soufflé; no crust. About 2 eggs.
    100g broccoli, butter and 50g cheese.

    30g pistachios F14,C8,P6

    December 03
    145g apple
    85g sardines F20,C0,P14
    28g almonds

    160g spinach quiche, no crust
    Date almond roll

    100g yogurt
    50g pumpkin
    28g chopped almonds
    Banana

    150g coconut milk latte

    3 blackened chicken tacos at wahoos, no tortillas
    One martini

    December 04
    113g yogurt
    60g pumpkin
    28g almonds
    135g apple

    Spicy Italian sandwich in lettuce wrap at Taste of Home Cookin'

    200g pork stew/roast
    A couple carrot slices
    110g broccoli
    30g melted cheese
    Butter

    2 almond date rolls

    December 05
    28 Almond Date roll
    120 orange juice F0,C13,P2
    85 mushrooms
    8 butter
    4 coconut oil
    8 butter
    100 tomato
    100 egg
    28 almonds

    Bread less sandwich at panera
    30 Ham
    30 cheese
    250 broccoli cheese soup

    Bread less patty melt with bacon at malones grill

    Martini

    150 coconut milk latte
    24 dark chocolate

    December 06
    100 egg
    15 bacon
    140 apple

    30 cheese
    20 salami
    113 yogurt
    70 blueberries

    Almond date roll
    16 almonds
    10 chicken wings
    One beer
    23 dark chocolate
    120 orange juice

    December 07
    Almond date roll
    120 orange juice
    60 sliced ham
    50 cheese

    Patty melt, no bun
    Cheese
    Onions
    Bacon
    Avocado
    Cottage cheese side
    Martini

    28 Almonds
    56 cheese
    30 salami
    150 orange juice

    December 08
    125 egg
    20 cheese
    11 turkey bacon : 15g - F2.5,C0,P2
    6 coconut oil for cooking
    132 apple

    Ribs at Moe's
    Coleslaw

    150 Chicken
    100 Broccoli
    36 Cheese
    28 chocolate
    20 pistachios

    Martini
    Last edited by PBNewby; 12-10-2012 at 01:09 PM.

  4. #24
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    My cholesterol results are in. Not the best results I've had in the past 6 or 7 years, but certainly not the worst. Right about in the middle, I'd say.

    Tot 240
    TRIG 127
    HDL 50
    LDL 165

    This makes my ratios
    TOT/HDL = 4.8
    TRIG/HDL = 2.54
    LDL/HDL = 3.3

    The 2.54 TRIG/HDL is the only ratio that is out of bounds, but the report shows TOT and LDL as being too high.

    My plan is to cut back a bit on fats, and increase my fruits/vegetables. Increase my exercise, and perhaps start taking fish oil tablets. With the goal of losing the last of my belly fat. Then I'd like to have my cholesterol checked again in 10 more weeks.

    I really don't want to quit primal, and I feel I just need to find the sweet spot of diet and exercise for me.
    Last edited by PBNewby; 12-12-2012 at 08:25 AM.

  5. #25
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    Today I spent some time going through my food particulars over the past 10 days. It appears that I have been eating as though I were exercising, but not doing the exercise. I think this explains why I did not lose any weight during the last 2 weeks. At first I thought I could just eat when I was hungry, but somehow I have kept up my eating pace and since I stopped exercising, I stopped losing weight. This is my theory anyway.

    Calories over the past 10 days:
    maximum day was 2315
    avg per day = 1836
    minimum day was 1188

    This is more encouragement for me to exercise.

  6. #26
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    Began exercising again, although not as much as I probably should. Still, it's enough to cause some weight loss, not a lot. Figured out that the Martinis and chocolate may be holding me back a bit on weight loss. Maybe not. Continue to read the success stories, and keep motivated. Can do 8 chin-ups at once. Still need to get back into bench press. Ran a 300m sprint on Saturday, finished in 1:01 mins. Rode my bike 3.5 miles today.

    Food logs have a bit of a new format in that I no longer indicate 'g' for grams. This is because of a spreadsheet that I use which automatically assumes 'grams'. I may try to post the spreadsheet format, instead of the current method - it has more information in terms of the calories and the quantities per day. We'll see.


    December 09
    150 yogurt
    70 blueberries
    110 banana

    Decaf americano
    30 milk
    28 Almond date roll
    8 dark chocolate

    30 cheese
    20 salami

    Salmon burger no bun
    Broccoli
    Cheese
    Butter
    28 dark chocolate


    December 10
    Blood draw
    Decaf americano
    28 milk
    90 egg
    10 cheese
    4 butter

    125 broccoli
    30 cheese
    4 butter
    Almond date roll
    50 avocado
    200 coconut milk latte

    140 apple

    Almond date roll (three or four)
    Ribs at Texas Roadhouse
    Side Salad at Texas road house
    Bleu cheese dressing
    Broccoli at Texas road house
    One beer
    Some almonds

    December 11
    128 yogurt
    70 blueberries
    28 almonds
    135 apple

    25 cheese
    23 salami
    220 broccoli
    10 bacon fat
    38 cheese topping

    Salad at 3 sons
    30 cheese
    20 bleu cheese
    30 salami
    1/2 hard boiled egg
    Lettuce
    Tomato
    Carrot

    145 coconut milk latte
    50 tomato at home
    20 pistachios

    December 12
    160 broccoli
    4 butter
    150 egg
    30 coconut milk
    4 bacon fat
    30 cheese
    55 avocado

    Fish oil tablet 1000mg, 360mg EPA, 240mg DHA, 2g fat.

    56 cheese
    36 salami
    203 apple
    28 almonds
    28 almond date roll

    150 chicken meatballs
    F20,C2,P28
    30 Yam noodles
    F0.5,C1,P0.5
    60 Spaghetti sauce
    F1,C5,P1
    34 feta
    F7,C2,P7
    140 milk
    140 milk
    20 dark chocolate

    December 13
    150 egg
    160 broccoli
    30 cheese
    4 coconut oil
    30 coconut milk

    180 apple

    205 cx meatballs
    35 feta cheese
    Almond date roll

    140 coconut milk latte

    150 pork
    100 broccoli
    20 feta cheese
    28 almonds
    22 dark chocolate

    December 14
    100 egg
    36 cheese
    3 coconut oil
    25 coconut milk
    50 avocado
    15 bacon
    Fish oil tablet
    183 apple

    41 salami
    42 cheese
    20 almonds

    28 almonds

    225 pork ribs
    50 cottage cheese
    50 cole slaw
    122 banana
    5 dark chocolate 88
    140 coconut milk latte
    24 dark chocolate
    20 almonds

    December 15
    115 egg
    24 cheese
    20 coconut milk
    3 coconut oil
    140 coconut milk
    36 avocado
    Fish oil tablet
    170 apple

    30 cheese
    30 salami

    15 heavy whipping cream f5,c0,p0

    Bacon cheese burger at foolish Craig's.
    coleslaw
    Martini
    30 half and half
    Last edited by PBNewby; 12-18-2012 at 05:12 AM.

  7. #27
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    The Primal Blueprint.



  8. #28
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    It has been a good 3 months since I began the primal lifestyle/diet. I've eliminated bread, pasta, potatoes, sugar, candy (except dark chocolate), rice, pizza, sandwiches, toast, oatmeal, nutrition bars, tortillas, crackers, and peanuts from my diet. In the first two months, the fat seemed to melt away. I lost two pounds per week for 8 weeks! This past month, it has been harder to lose more than one pound per week. In any case, I think this lifestyle is here to stay. We go to Florida for the holidays to visit relatives. I may track my eating, but for the most part, I think this will be the final week that I track my food intake. I figure 3 months is long enough.

    Seems like my weight has stabilized at 74kg, 162. I have been exercising a bit more, but also eating a bit more. And I think I ate more in restaurants but still no bread or other forbidden foods.

    I can now do 10 chin-ups in a row, and I did this a couple mornings over the past week. I would like to get to the point where I can do one for every ten lbs of body weight, which for me is 16 or 17 in a row.

    Happy New Year everyone! And we will see you Jan 3rd for the next measurement post!

    December 16
    116 yogurt
    120 pumpkin
    30 almonds

    Genoa salami 9,1,7 / 28

    Bacon cheeseburger in lettuce wrap at red robin
    Small salad with bleu cheese dressing
    Nine chicken wings with celery and bleu cheese dressing at malones
    Martini
    140 coconut milk latte
    40 dark chocolate 86

    December 17
    33 salami
    73 cheese

    Almond date roll x 2

    165 salmon
    100 broccoli
    30 feta
    50 guacamole
    140 coconut milk
    21 dark chocolate
    20 pistachios

    December 18
    Creole omelet at Lucille's
    Fruit plate at Lucille's
    BBQ ribs at KTs
    Half a hotlink at KTs
    Coleslaw at KTs
    Club wrap at jacks
    5 cx wings at jacks
    20 dark chocolate
    140 coconut milk

    December 19
    Small Italian salad at 3 sons
    40 pistachios
    140 coconut milk

    28 cheese
    45 salami

    60 pistachios (finished the bag!)

    December 20
    115 yogurt
    60 pumpkin
    44 blueberries
    113 banana

    100 fish (cod)
    100 broccoli
    36 cheese
    360 red wine
    50 dark chocolate
    30 almonds
    56 almond date roll

    December 21
    110 banana
    60 cheese
    60 genoa salami
    28 almond date roll
    30 milk in coffee

    5 Ribs at Moe's
    30 coleslaw at Moe's
    One beer at the Mayan

    December 22
    60 egg
    20 cheddar cheese 6,1,7
    5 coconut oil
    120 banana

    28 beef stick
    28 cheese

    6 cx wings
    Celery
    56 Almond date roll
    330 red wine
    Last edited by PBNewby; 12-23-2012 at 10:10 PM.

  9. #29
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    Happy Christmas, everyone!

    We traveled to Florida to see my wife's grandma for her 90th birthday. Disastrous from a food standpoint. Breakfast at the hotel was an omelette and some berries. The omelette was very good but apparently the berries had been put thru some sort of sugar wash because they were extra sweet, too sweet for me! Lunch was ok, I ate around the crust of the quiche, and stuck mainly to the fruit and vegetables with onion dip. Christmas dinner was mostly starches, and chicken. Ended up eating white potatoes and stuffing. It was the end of a day and a half straight of traveling, so I was clearly making some bad decisions at that point. But, I didn't want to be rude and turn down the only food grandma offered me on Christmas Day!

    No scales around, and I am still seeking a workout room, but hopefully today will go much better in the nutrition department. Started the day with an organic apple brought from home...

  10. #30
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    So, yeah. I've had a couple cookies, and some excellent cups of chowder, but this has been a wonderful vacation. Went to the market and bought organic eggs along with some salami and cheese for snacking. Brought some almonds from home, and have been drinking a bit of wine in the evenings. Been a nice respit, and looking forward to getting back into the food routine of home.

    No scales around, and no workout equipment. No excuse though, plenty of ways to work out. My bad.
    Last edited by PBNewby; 12-27-2012 at 05:52 PM.

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