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Thread: Primal Challenge Journal (Josh Roman) page

  1. #1
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    Primal Fuel


    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.


  2. #2
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    joshroman Guest

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    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:


  3. #3
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    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!


  4. #4
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    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


  5. #5
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    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


  6. #6
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    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


  7. #7
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    joshroman Guest

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    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!


  8. #8
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    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!


  9. #9
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    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)


  10. #10
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    Primal Blueprint Expert Certification


    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


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