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Thread: Confessions of a Hidden Warrior page 7

  1. #61
    Brenda_D's Avatar
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    Primal Blueprint Expert Certification
    Day Two: PB/Warrior Remix
    Morning Weight: 165.4

    IF:
    (7:20 pm - 9:30 am) 14 hr fast

    Undereating:
    9:30: 1/2 cup grapefruit and 1 HB egg

    Overeating:
    From 6:45-7:20 (in order of consumption)
    1 cup broccoli and carrots sauteed in coconut oil with a little salt & pepper
    Small salad (lettuce, radishes, cucumbers, broccoli, honey mustard dressing)
    2 kalamata olives
    2 eggs fried in butter
    1 chicken thigh w/skin
    1/4 cup fried potato hash (potato cubes, bacon, bell peppers, bacon grease)
    7 chocolate covered raspberries heated
    1/2 Tbsp fudge (coconut oil, honey, cocoa)


    Water Intake:
    4 liters!!

    Movement:
    Peed 8 times during my 10 hour work-day
    8 sets of 10 wall push-ups throughout work-day
    A few random bursts of knee-ups (I have no idea what these are called)
    Ran up&down stairs a minimum of 12 times
    Two 15-minute walks
    One 30-minute walks, with a 45-sec jog

    Hunger Level: mostly a 2 (after eating egg & grapefruit)
    Energy Level: 8-10
    Mood: Super Duper Super Duper!

    Notes:
    Hunger level upon waking is a 7. I'll drink some water and see if that helps, otherwise undereating will start early today. Waited until stomach started growling, then ate. Food choice and amount was perfect. The whole day was great, I was really energetic, happy, and physically strong and motivated. Overeating went well, ate until full and didn't overeat this time. It was a really good day.

    EDIT: For some unknown reason I became very bloated around 6:00 pm, it is 9:00 now and I am still very bloated. Need to make note of this in case I can trace the cause. What comes to mind at this time is too much water, or the cessation of water... I did stop drinking water at 5:30. Another thing I noticed today is that my fat seems to be breaking apart. For example, just two days ago when I'd grab areas on my back, the fat was so thick and hard it just felt like muscle and I couldn't really feel my ribs beneath it. Now I can feel the ribs and I can grab chucks of skin/fat and move them around a bit. Perhaps, this is related to the bloating. Not sure, but I know the loosening of fat is a good thing.
    Last edited by Brenda_D; 05-14-2013 at 09:17 PM.

  2. #62
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    Wow, nice cave you and the bf could stash many cows in there! You are doing awesome D keep up the Groking!!

    Quote Originally Posted by Brenda_D View Post
    Adventures in Spelunking
    Today, my bf and I went to the Ape Caves in Washington, near Mt. St. Helens and had ourselves a nice long hike in the dark. It was a lot of fun, good exercise and I look forward to going back again and exploring the upper cave. We just did the lower one since we weren't really prepared, higher powered flashlights and good non-slip shoes are needed for the upper cave.

    Attachment 11649Attachment 11650

    Since I have a photo, I'll add that my weight in these photos is 167 (up 2 lbs from last weigh in).

    I read about 50 pages of "The Warrior Diet" on the drive and I am very impressed with it so far. It looks like it might be complementary to Primal. Even if I find out it isn't, I'm still learning a lot about enzymes, minerals, and general inner workings of the body as it relates to food. Good stuff!

    Hoping to power through some more pages so I can get started tomorrow or Monday at the latest.
    BaconFist Master of Pork-Fu!!

    My journal: http://www.marksdailyapple.com/forum/thread83531.html

  3. #63
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    Shhh... don't tell anyone, I need those cows all to myself. Did I tell you I'm a massive meat eater? Thanks for the support Sugar B! Hope everything is going well for you too!

    Quote Originally Posted by Sugarbare88 View Post
    Wow, nice cave you and the bf could stash many cows in there! You are doing awesome D keep up the Groking!!

  4. #64
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    Day Three: PB/Warrior Remix
    Morning Weight: 163.8

    Sleep:7.5 hrs
    Work: 11 hrs
    Stress Level: 3

    IF:
    (7:20 pm - 12:10 pm) 16 1/2 hr fast

    Undereating:
    12:10 - 1/2 cup grapefruit, 3 kalamatas w/feta sprinkles, 1 HB Egg
    3:00 - 1/2 cup grapefruit

    Overeating:
    (7:30-8:10) Outback Steakhouse
    In order of consumption, mostly
    Cup of Loaded Potato Soup (very cheesy )
    1 1/2 sides of steamed broccoli
    Sauteed Mushrooms
    8 oz Porterhouse (medium rare)
    2 Coconut Shrimp with glaze
    1/3 Carrot Cake slice

    Water Intake:
    3.5 liters

    Movement:
    None to report

    Hunger Level: 3-4
    Energy Level: 5-6
    Mood: Good Mood, just tired

    Notes:
    Hunger level upon waking is about a 6, expect that to subside a bit once I start drinking water. My right shoulder and right-side back ribs are sore this morning - a combination of computer work and wall push-ups I would think. Not especially motivated this morning, am a bit tired still.

    Felt like I wanted a nap pretty much all day today. I don't think grapefruit in the afternoon suits me, so I'll keep that for mornings or late night snack. Sun wasn't out, opted to read on breaks rather than take my usual walks. Wasn't especially physically motivated.

    Not very satisfied with any of my meals today... nothing 'hit the spot'
    Last edited by Brenda_D; 05-15-2013 at 08:46 PM.

  5. #65
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    Day Four: PB/Warrior Remix
    Morning Weight: 164.6

    Sleep: 9 hrs
    Work: 12 hrs
    Stress Level: 2

    IF:
    (8:10 pm - 12:40 pm) 16.5 hr fast

    Undereating: 12:40 pm
    5 kalamatas
    5 raspberries
    50 sunflower seeds (yes, I counted )

    Overeating: 6:45-7:10 pm
    Salad (romaine, radishes, cucumbers, feta, broccoli, honey mustard dressing)
    3 oz Orange Chicken (white meat/orange juice/soy sauce/orange zest/ginger)
    1-2 oz Orange Chicken Sausage (same as above, just w/chicken sausage)
    3/4 cup Roasted Potatoes (butter/dill)
    Vitamins: Multi, B-Complex, D3, Calcium, K, Papaya Enzyme

    Water Intake:
    3 liters

    Movement:
    15 minute walk, had a lot of energy but was rainy today

    Hunger Level: 2
    Energy Level: 7-8
    Mood: Good mood, Calm and mentally sharp

    Notes: AM: A bit gassy and bloated this morning, no doubt from whatever was in my food last night. I got a little extra sleep, so feel good in that regard. Hoping for some sun today, but looks pretty cloudy right now. Shoulder is pretty sore, two long days to go until I can rest it. Going to try to tough it out and not take any pain meds. PM: Have had an internal dull, stabbing pain near my right hip all day... quite annoying really. Right-side shoulder, arm, and back all pretty sore. It is definitely computer related, but I'm always hoping food will help it get better... perhaps in time. I was super thirsty this morning and drank my first liter by 8:00 am, second by 11:00 am.

    Thoughts: I'm amazed at how energetic I am and that I can keep up with these long work days without a problem. There is no way I would've made it through such long weeks in the past without some major emotional meltdowns and a ton of pop and cigs. This really is a great pay-off.
    Last edited by Brenda_D; 05-17-2013 at 06:40 AM. Reason: filling in the blanks

  6. #66
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    Sorry to hear about your injuries D, I hope you start to feel better.
    (Puts on the professor Know Nothing, nose glasses)
    Well you see the flour in the soup and the sugar in the glaze can bring on the symptoms easily when they have been avoided for a time. I will prescribe for you some time in the sun (if Oregon ever cooperates) and some play on a playground.

    In the words of the immortal Buzz Lightyear "Can!!"

    Quote Originally Posted by Brenda_D View Post
    Day Three: PB/Warrior Remix
    Morning Weight: 163.8

    Sleep:7.5 hrs
    Work: 11 hrs
    Stress Level: 3

    IF:
    (7:20 pm - 12:10 pm) 16 1/2 hr fast

    Undereating:
    12:10 - 1/2 cup grapefruit, 3 kalamatas w/feta sprinkles, 1 HB Egg
    3:00 - 1/2 cup grapefruit

    Overeating:
    (7:30-8:10) Outback Steakhouse
    In order of consumption, mostly
    Cup of Loaded Potato Soup (very cheesy )
    1 1/2 sides of steamed broccoli
    Sauteed Mushrooms
    8 oz Porterhouse (medium rare)
    2 Coconut Shrimp with glaze
    1/3 Carrot Cake slice

    Water Intake:
    3.5 liters

    Movement:
    None to report

    Hunger Level: 3-4
    Energy Level: 5-6
    Mood: Good Mood, just tired

    Notes:
    Hunger level upon waking is about a 6, expect that to subside a bit once I start drinking water. My right shoulder and right-side back ribs are sore this morning - a combination of computer work and wall push-ups I would think. Not especially motivated this morning, am a bit tired still.

    Felt like I wanted a nap pretty much all day today. I don't think grapefruit in the afternoon suits me, so I'll keep that for mornings or late night snack. Sun wasn't out, opted to read on breaks rather than take my usual walks. Wasn't especially physically motivated.

    Not very satisfied with any of my meals today... nothing 'hit the spot'
    BaconFist Master of Pork-Fu!!

    My journal: http://www.marksdailyapple.com/forum/thread83531.html

  7. #67
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    Thanks SugarB! I'll feel better in the fall for sure when busy season is over, but if I find the time, energy, and motivation to start a toning routine with resistance bands, maybe that would help. Some B vitamins would be good too. I'm not very good about my vitamin taking.

    I think we've been spoiled this year with the nice winter and spring. A couple of days of rain and it's so frustrating! I suppose the plants deserve a drink of water too.

    Hope you're doing well.

    Quote Originally Posted by Sugarbare88 View Post
    Sorry to hear about your injuries D, I hope you start to feel better.
    (Puts on the professor Know Nothing, nose glasses)
    Well you see the flour in the soup and the sugar in the glaze can bring on the symptoms easily when they have been avoided for a time. I will prescribe for you some time in the sun (if Oregon ever cooperates) and some play on a playground.

    In the words of the immortal Buzz Lightyear "Can!!"

  8. #68
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    Day Five: PB/Warrior Remix
    Morning Weight: 164.2

    Sleep: 9 hrs
    Work: 11 hrs
    Stress Level: 4-6 most of the day

    IF:
    (7:10 pm - 12:20) 17 hrs

    Undereating: Not today
    KFC
    Original recipe leg and thigh
    Biscuit w/fake butter and fake honey
    Few bites of fake baked beans


    Overeating:
    6:40 - 7:00 (in order of consumption)
    1 cup steamed broccoli
    4 oz NY Strip (medium)
    2 oz Orange Chicken and Sausage
    1/2 cup Roasted Potatoes in butter
    1-2 tsp Fudge


    Vitamins/Supplements:
    AM: Probiotic

    Water Intake:
    3 liters


    Movement:
    15 minute walk


    Hunger Level: 4
    Energy Level: 7
    Mood: Good Mood, but work was hectic and a bit stressful today

    Notes:
    AM: Well rested, woke up without the alarm. Hunger level is at a 1. Having one concern crop up in my head that's threatening to cause me some anxiety, so far I've been able to 'talk' myself out of anxiety. Anxiety currently a 3.
    PM: Too busy at work, didn't drink normal amounts of water at usual times, led me to be more hungry. That compounded with some stress made getting out of the building and eating something very appealing. I think I made okay decisions, they were at least much better than what I really wanted to order. I should've passed on the biscuit and fake toppings, but the leg and thigh didn't fill me up. No bad after effects.
    Last edited by Brenda_D; 05-17-2013 at 07:12 PM.
    "Wild cats look their best when they're hungry, so do you." - Ori Hofmekler

  9. #69
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    Day Six: PB/Warrior Remix
    Morning Weight: 163.6

    Sleep: 8 hrs Nap #1: 3 hrs Nap #2: 2 hrs
    Work: ---
    Stress Level: 1

    IF:
    (7:00 pm - 3:00 PM) 20 hr fast

    Undereating:
    None



    Overeating:
    3:00 - Panda Express
    2 Potstickers
    1 Rangoon
    Chow Mein
    Orange Chicken
    Beef and Broccoli
    Fortune Cookie (1 1/2)

    Fortunes: 'He who has hope has everything' 'You will soon be involved in many gatherings and parties' 'Any troubles you may have will pass very shortly' (3 fortune cookies shared by Chris and me)



    Vitamins/Supplements:
    None


    Water Intake:
    1.5-2 liters



    Movement:
    None



    Hunger Level: 3
    Energy Level: 5
    Mood: Calm, Good mood. Not overly motivated by any means.

    Notes:
    AM: Well rested, woke up without the alarm. Hunger level is at a 1.

    Thoughts:
    AM: I had more carbs (and bad oils ) than usual in the last two days, I don't think they'd count as high carb days. Today, I'm planning a high fat day, I think I may do this tomorrow as well depending on how I feel. I am hoping two high-fat days in a row will help my fitness and energy levels. I want to do more physical activity today and tomorrow (toning and perhaps a long hike).
    PM: Change of plans, going to try a 24-hr fast instead. 11 PM: Hunger is a 4.
    Last edited by Brenda_D; 05-18-2013 at 11:00 PM.
    "Wild cats look their best when they're hungry, so do you." - Ori Hofmekler

  10. #70
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    NOTES FOR LATER:
    Fasting Options combined with HIT to double fat-loss:
    Brad Pillon - Eat Stop Eat - 24-hr water fast - 1-2x week max. Eat whatever you want the day before a 24-hr fast. Kicks in autophagy (degradation of damaged cells/anti-aging) if you only drink water, no supplements even. Works well after a cheat day. Hunger Pangs indicate autophagy has kicked in and adrenal and growth hormone are increased. At 23 hours into the fast, do a High Intensity Workout (HIT)-12 minutes or more -- This would work well for exercising in the early evening
    Martin Berkhan - Leangains Blog (muscle building) - (16:8) 16 hr fast, 8 hr eating window. 3-7 x/wk. Has the most fat burning potential with the 16 hr window without risking any muscle breakdown. Break fast with HIT (12 minutes or more). Kicks up SNS (sympathetic Nervous System). This works well for exercising in the early afternoon.
    Ori Hofmekler - Warrior Diet (WD) - 24 hr mimicked fast: Overeating -> IF -> Undereating (fast mimick). 1-7 x/wk. Eat, Sleep 2 hours later, Wake, Drink 1-2 liters of water in the AM, do HIT then wait 30-60 minutes before eating (ride fat-burning wave). Don't exceed 60 minutes without breaking the fast. This works well for exercising in the morning.

    Still to come, quick note info on JUDDD and other IF options.




    HIT Options:

    (Options 1 & 2 are supposed to really help with abdominal and stubborn fat)
    Option 1: (this would work for morning break exercise during work week)
    1-4m warm up
    30 sec sprint/walk intervals - 4-8 reps
    Speed walk or jog - 8-12m

    Option 2: (weekends or normal workday evenings)
    1-5m warm up
    30 sec sprint/walk intervals - 5-10 reps
    Slow to Med pace walk - 15-25m
    Steady Cardio (Med-High) - 25-45m --- supposed to finish off fat burning, so fat cells released into the blood stream cannot be reasorbed somewhere else in the body.


    Option 3: (weekends)
    PEM WO
    Push-ups (20)
    Pull-ups (Probably not gonna happen! But, in case of a miracle, try for 10)
    Series of Sprints (8-30s)
    Planks (try for 2m) 3 positions

    Non-HIT WO Options:
    Option 1: (weekends or weekdays)
    Weights/Resistance Bands (6WBM)/Callanetics (bust/stomach/sides/legs) - Shape that Body!

    Option 2: (weekends)
    Hike or walk (1+ hours) - Invigorate that Body!

    Option 3: (weekdays or weekends)
    Yoga - Calm that Body!
    Dance - Connect with that Body!


    I reserve the right to edit and repost this information as often as needed along my journey.
    Last edited by Brenda_D; 05-18-2013 at 01:28 PM.
    "Wild cats look their best when they're hungry, so do you." - Ori Hofmekler

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