Primal Challenge Journal (Josh Roman) page

[joshroman]

Let's get this party started!


* Age: 35

* Weight: 187

* BF: 20.5% (tanita scale)


* Goal: Add 5lb muscle @ same or better BF

* Diet Plan: Eliminate grains completely, go easy on legumes, always have almonds & walnuts handy for snacking, no alcohol except 1/week cheat night with my wife.

* Exercise Plan: 2 on, 1 off workouts -- heavy deadlifts, pullups, dips & squats on day 1, then either a barefoot sprint workout, or medicine ball workout day 2. Also Koko!

* Mental Plan: coordinate this with my wife & friends so they can support my choices. Plan out work schedule to fit in exercise, and pre-shop as much as possible.

[joshroman]

Primal Log (Day 1)


Exercise: Rest day


B: Smoothie (kefir, chia, dulse, greens, cherries, blueberries, whey, evoo)


S: 4 eggs w/ pastured butter


L: steak salad (grass-fed beef, spinach, evoo, avocado, dulse)


S:


D:


S:

[joshroman]

Primal Log (Day 1, cont.)


D: crock pot chx thighs, spinach, tomatoes, & canelloni


S: glass of whole milk & fish oil


first batch in new dehydrator. Can't wait!

[joshroman]

Primal Log, day 2


Exercise: sandbucket deadlifts, ring dips & pullups


B: Smoothie (kefir, chia, dulse, greens, cherries, blueberries, whey, evoo)


L1: half salad, half avocado, apple, mustard sardines


L2: Cobb salad, evoo


D: crock pot chx thighs, spinach, tomatoes, & canelloni


S: glass of whole milk & fish oil

[joshroman]

Primal Log, Day 3


Exercise: unplanned rest day


B: 3 eggs, ham, cheese, mushrooms (all non-organic)


L: Cobb salad, evoo


D: Wild salmon, tomatoes, salad, steamed veggies


S: glass whole milk + fish oil

[joshroman]

Primal Log, Day 4


Exercise: 5 x 50 yard sprints, 1 x 100 yard sprint


B: kefir smoothie, dulse, chia, cherries, greens


L: 4 eggs in butter


D: grass-fed beef burger on grilled portobello, cucumber-tomato salad, ear of corn, asparagus


S: glass of whole milk + fish oil

[joshroman]

Primal Log, Day 5


Exercise: N/A (called into work - ugh)


B: kefir smoothie, cherries, whey, dulse, chia, greens


L: Cobb salad, evoo


D: PIZZA, red stripe, coors light (cheat/date night)


S: 2 glasses whole milk, fish oil, chocolate (72%)


Beer/pizza made me feel groggy - did not like that at all. Nursing some wrist and toe tendinitis, the former from my 30lb son, the latter from sprinting barefoot and lots of flip flop walking, I think.


Also, working on convincing my dad to try paleo for 3 weeks. Looks like he's ready!

[joshroman]

Primal Log, Day 6


Exercise: deadlifts, dips, pullups, "box" sandbag squats (ass to ankles)


B: usual smoothie


L: 3 eggs + half pond grass fed ground beef


S: two miller lights with an old friend :-/


D: chx, squash, broccoli, beet greens & tomato sauce. Also half glass o white wine and my wife put some brown sugar inthebeet greens - argh!

[joshroman]

Primal Log, Day 7


Exercise: Medicine Ball Madness!


B: Smoothie


L: Almond butter salad


D: surf n' turf: steak tips, scallops, prosciutto, shrimp, green beans & spinach, plus glass of red wine


S: scoop of crappy ice cream (father-in-law's birthday)

[joshroman]

Primal Log, Day 8


Exercise: rest day


B: Smoothie


L: Cobb salad + evoo


D: grass-fed ground beef + chick pea/veggie stew


S: glass whole milk + fish oil