Day 21

Well looky what we have here....

It's been a few days since I posted anything, but its been pretty simple as far as the diet goes.

Breakfast consists of 2 egg whites, mixed greens and either some bacon or sausage.

This week I did switch to sweet potatoes post wod, and that seems to be working a lot better than the bananas. It might be in my head, but this week I have been feeling great energy in the wods and not as fatigued. I gotta stick with what works.

Dinners: Chilean Sea Bass and spinach, Chicken w/broccoli. See pics.

Day 17

Busy day today...I just cannot seem to find enough time to catch up at work.

Breakfast at 6:00
2 hard boiled egg whites
4 cups sauteed mix greens
2 fish oil capsules, 1 multivitamin and 1 probiotic complex

No lunch today....barely any water either. I was at a jobsite all day addressing issues and I did not have time to think about food/drink.

I got in the car at about 4:00 and wolfed down a cup of raw almonds and dried cranberries (I switched from raisins)

After the WOD I had 4-5 slices of sweet potatoes with cinnamon.

Dinner at about 8:45 (Late dinner, I know)
1/2 grilled bison steak
a boatload of plain broccoli and carrots
1/2 grilled onion
1 cup of sauteed mushrooms
1 container of coconut water
2 fish oil capsules, 1 multivitamin and 1 probiotic complex.


WOD:
Deadlifts: 235#(3)-275#(3)-305#(9)

Metcon: 10:46
5 rounds of 7 hanging squat cleans @ 135# and 7 burpees
I was using metal plates so my broken rounds of cleans were very slow due to me being cautious with the weights and the fact that I didn't have much energy due to lack of food today.
Burpees all unbroken and speedy.

3 sets of 10 kipping toes to bar

Day 16

I skipped a days entry, I know. Nothing too exciting to explain about yesterdays diet. No breakfast, a banana post wod and some chicken wings and carrots for dinner.

Breakfast today @ 6:45
1 hard boiled egg white
10 raw almonds
2 fish oil capsules, 1 multivitamin, 1 probiotic complex

2 cups of coffee at work

Lunch at noon
1 slim avocado, 1 can of tuna, and the juice of 1 freshly squeezed lemon
1 cup of raw almonds and dried cranberries

Day 14

The cheat day!

Breakfast at 7:30
2 egg omlette with sausage and spinach
2 fish oil capsules and 1 multivitamin

Post workout (brutal workout at CFC today!)
1 banana and 1 16oz skim cappuccino

Dinner was a gyros (sans pita) and greek fries. I also had a glass and a half of white wine.
2 fish oil capsules and 1 multivitamin

Holy crap, this was awesome. And for being a cheat with the potatoes and glass or so of wine...I feel pretty good about it. It's the first time I have had any alcohol in two weeks and realistically, it was a small amount. I easily could have gone through a bottle, but I really didn't feel the need to. I enjoyed the crisp sweetness in contrast to the salt/spiced gyros meat, and I appreciated that more than continuing drinking it to get a buzz and/or relax.

Pat on the back to myself for that one...

Day 13

"To become a winner, I need to beat the loser inside of me before I can beat my competitors!" I woke up with this morning with that thought in my head, and if no-one claims the quote, then I came up with it.

Breakfast at 6:45
2 hard boiled egg whites
4 cups of mixed greens (kale, spinach, collard...)
2 fish oil capsules and 1 multivitamin

1 cup of coffee so far...

Lunch was in the care around 1:00. I didn't make lunch today, and being on short time I just stopped into a chinese place and picked up 1/2lb of bbq pork.

Post workout I had a banana...I need to make the switch to sweet potatoes. Most likely this week.

Dinner was awesome!!!
I grilled a 1/2lb bison steak with a little steak seasoning.
I also seared some zucchini, squash and cherry tomatoes seasoned with some garlic powder.
And I grilled some shitake mushrooms and yellow onion and flambeed with some brandy to top it off. I might have done some damage to the cabinets above the stove with that move...
2 fish oil capsules and 1 multivitamin

Day 12

Rise and shine! or slowly crawl your way out of bed and greet the dawn with a bad breath of fire...

Breakfast at 6:15
2 hard boiled egg whites
3 cups of steamed spinach
2 fish oil capsules and 1 multivitamin

1 cup of coffee at work, so far....I am eying that bag of nuts/cranberries from Trader Joe's though.

Lunch again was in the car, and once again it was the rest of the Trek mix from Trader Joe's. I also had two hard boiled egg whites back at the office.

Today was a rest day...

Utilizing my rest day time well, I went to Whole Foods and picked up a Yellowfin Tuna steak, a couple packages of mixed kale and assorted mixed greens (collard, mustard, turnip...), 2 huge bison sirloin steaks, and I was playing with the idea of different types of milks. So I got one coconut milk and one almond milk.

Dinner was early today at about 6:30
3/4lb Yellowfin Tuna steak seasoned with lemon pepper seasoning and a touch of soy sauce
Then I sauteed a heaping 10" saucepan full of the mixed greens in a sprinkle of evoo and a cup of white wine and then topped with sliced radishes.

Holy crap that was one of the better tuna steaks I have ever had...it better be at $20 a pound!
I had a glass of coconut milk with dinner...both of the coconut milk and almond milk were actually really tasty and very different in their own right.
I also had 2 fish oil capsules and a multivitamin.

At about 9:30 I finished the little that was left of my sunbutter....damn I need more!

Day 11

"Slacker!" I can see Mr. Strickland yelling at me to get out of bed. I just can't seem to get enough sleep...

This morning I had breakfast at about 6:00
2 hardboiled egg whites
3 pieces of bacon
2 fish oil capsules and 1 multivitamin

2 cups of coffee at work, one black.

I ate lunch while on the road for work, and considering driving and trying to eat veggies and meat out of a 2oz plastic container with a fork isn't very easy to do...I had a Trader Joe's bag of almonds, macadamia nuts, cashews and cranberries in the car. I ate about half of the bag. That seemed to do the trick!
When I got back to the office I had two more hard boiled egg whites.

Post workout at 7:15 I had a banana

Dinner was again just snacking...I just went to the fridge armed with a spoon! Pulled out the sunbutter and strawberry preserves and went to town. I know, I know...the sugar in the preserves. Back the f*** off...I haven't had much sugar lately. And considering I haven't had a drop of alcohol, I'd say that's pretty effing good!

FITNESS:
Today I did sprint work on the treadmill. I did 1/4 mile sprints with alternating 1/4 walks for about 30+ minutes. I got just under 3 miles total.
Then I rowed an 8k on the C2 (damper on 4) @ 38:57
I was kinda pissed at myself considering I had a time of 34:11 last week. Maybe I was a little tired from my row yesterday, or the sprint work, or the fact that I have been fighting a bug that I won't let get the best of me. I do not get sick! Either way I am glad I finished, because I wanted to quit after the first 1k.

I also changed up the music on my Ipod. Usually I have my hip hop/ghetto rap or something with a pounding bass line going...but I changed it to something lighter like early to mid 90's alternative. This melancholy flannel wearing thing did not make me push myself anywhere near "Til I Collapse" comes on.

Does anyone else think that their music listening selection affects their energy/performances during your workouts?

Day 10

A horrible night of sleep leaves me very tired...

Breakfast at 6:45
2 breakfast cups
2 fish oil capsules and 1 multivitamin

Since Sunday, I can feel my body craving grapefruit for some reason. I don't know if I need vitamin C or the citric acid or what, but I think I might have to pick up one or two and see what the hell my body is trying to tell me. But for now, I will just have my cup or two of almost black coffee...

Lunch at about Noon
2 cups of spinach with two thick slices of leftover pork topped with 1/2 cup of salsa
1 cup of raw almonds and raisins

Post workout at 7:30
1 banana

Dinner I just snacked....and snacked
I had some pate with the paleo crackers, a few strips of bacon, 1 hardboiled egg (white only) that cracked while boiling the others and then about 3-4 cups of squash and carrots

FITNESS:
My workout today consisted of running a 10 min mile warm up, then I worked on presses (58.5%-67.5%-76.5%): 105#-120#-135# reps: 5-5-6. I wasn't very happy with the only one extra rep. So I took a few minutes and set up my weights at another station, came back and got 7 more reps at 135#.

I didn't do the metcon due to very very low energy, but I did do all of the front squats at 165# and CTB pull ups unbroken...then again anyone can do them unbroken while taking their time.

After that I went to the C2, set the damper to 10 and did a tabata row:
1) 103m, 2) 106m, 3) 98m, 4)98m, 5)96m, 6)101m, 7)103m, 8) 99m, 9)94m, 10)108m

Day 9

Back to the work week....

This morning I had to get up early for work, which I didn't want to do but had to.

Breakfast at 6:00

2 breakfast cups

2 fishoild capsules and 1 multivitamin

My breakfast cups consist of this:

I lined brulee dishes each with a deli slice of low sodium chicken. While doing this, I had pork breakfast sausage browning in one pan and spinach steaming in another. Once the sausage and spinach was done, I tossed a bit of sausage into each cup and then added the spinach. I threw a spoonfull of fresh salsa into each cup and then topped with an egg white. I cooked em in the oven at 350 until the egg was finished and then let cool. Once cool I am able to wrap them and keep them in the fridge...ready, set, serve.

I got two work and had two cups of coffee. (one black) I just couldn't wake up...

I had my 1 cup of raw almonds and raisins at about 10:30...once again...no energy. The sugar from the raisins might have done the trick, because after that I was groovy!

Lunch at Noon

4 deli slices of low sodium chicken breast

2 cups of spinach

1/2 cup of fresh salsa

I had about 4oz of baby carrots as a snack today at about 3:00

Unfortunately I was unable to make it into the gym for the WOD, which is pissing me off...but I couldn't help it. I might double up tomorrow. But, I was able to make Erin's paleo crackers. They are awesome! Thanks Erin. I did add garlic powder on top of the crackers...which was the perfect tasting cracker to scoop up some patte while I made dinner. (Note the picture)

Dinner at about 7:00

1 bone in chicken breast cooked on the grill

3 cups of steamed spinach with 1 cup of cherry tomatoes

2 fish oil capsules and 1 multivitamin

And considering my blog is titled "fitness and diet", I should start posting my workouts along with thoughts and results....

Day 8

Well I have to go into work today and I WANT to hit the box!!!

Breakfast at 8:30

2 hardboiled eggs (whites only)

1 shot of espresso

2 fish oil capsules and 1 multivitamin

At the box Kerry was offering turkey jurkey...how could I pass up?

I spent probably two casual hours working on my Snatch form (it's getting better but needs improvement) and muscle-up basics. It was a great quiet Sunday at the box. I seriously cannot express how much I love being there with everybody. Johnny and Rudy were helping me on my form and Johnny recorded it on Rudy's camera in slow mo. It really helps to watch your lifts in slow mo...you are able to visualize the breakdown the movement and correct the areas specifically that need improvement.

I really didn't want to leave...but I had to, so afterward I went to Dick's Sporting Goods and got a couple of things along with a 3.2oz bag of beef jerky. Which I ate immediately.

Dinner at about 6:00

Bacon wrapped pork tenderloin

lemon peppper asparagus

2 fish oil capsules and 1 multivitamin

I did have a glass of milk with dinner....mmm milk!

Day 7

Wow, not drinking alcohol will make you wake up earlier on the weekends than you might want!!

Breakfast at 7:15
2 eggs (sunny side up)
6 pieces of bacon
1 double shot of espresso...courtesy of barista-me
2 fish oil capsules and 1 multivitamin

Post workout at 10:30
1 banana
One 16oz skim cappuccino

Snack at 3:30
A couple spoonfulls of paleo turkey chili

Dinner at 7:00
Went to the Firehouse and had about 4 chicken wings...can I tell you how much I love wings? I do...and to have only 4 was a pretty sad but yet in some way enlightening moment for myself. I had this short epiphany about enjoying the spiciness and tanginess of the sauce saturating the crispy skin of the chicken rather than gorging them down in some cavelike manner. Wait, caveman...paleo...oh nevermind, cavemen didn't have deep fryers and buffalo wing sauce. My point being my self control and my rethinking of food as nutrition over comforting a craving.

My entree was a chopped chicken salad (leafy greens, grilled chicken, bacon, blue cheese, red onion, black olives, cucumber, tomatoes, hearts of palm, balsamic vinnegrette) I did notice that there was not a lot of blue cheese...which I know isn't paleo. But all in all, going out was just fine and not very difficult to stick to a diet.

Day 6

Ok...so yesterday I bought organic, hormone free, anti-biotic free 1% milk from Whole Foods just in case I got a craving. So this morning I was staring at the container in the fridge for about 15 seconds wondering if I really had to drink it, but I passed. Is this milk supposed to be representative of the fruit from the Tree of Life?

Breakfast at 7:00
2 hardboiled eggs (whites only)
1 deli slice of low sodium chicken breast
1 spoonful of paleo turkey chili
2 fish oil capsules and 1 multivitamin

Cup of coffee...same as yesterday.

Lunch at 11:15
2 cups of paleo turkey chili
3 cups of steamed broccoli with fresh squeezed lemon

Snack at 3:30
1 cup of raw almonds and raisins

Post workout at 6:15

1 banana

Dinner at 7:45

One 14z New York Strip (lightly seasoned with sea salt, black pepper, and garlic powder...I didn't have any propane for the grill so this baby was grilled in a pan with some evoo.)

2 cups of kale, tomato, cranberry and pine nut salad (pre-made by Whole Foods)

2 fish oil capsules and 1 multivitamin

I weighed myself at the gym today and I lost 6lbs. My endurance and energy level fell off a bit today with the metcon. I don't know if it is due to the 8k row yesterday (@ 34:11) or the diet but I really didn't have much in the tank today. Maybe my body is acclamating...

I really had a hankering to eat some good old fashioned red meat!!! It was a toss up between the Strip or the Rib Eye (my personal favorite!), but the Strip was on sale. Easy choice, enough said and yes it was very satisfying and definitely hit the SPOT!

Day 5

I felt much better today. My head cold is almost gone, probably because I went to bed at about 9pm. Even though I had my midnight snack attack last night, I think its a relatively small cheat considering it wasn't peanut butter (I threw all peanut butter away, knowing I would eat it) and I am still alcohol free.

Breakfast at 6:45
2 hardboiled eggs (whites only)
2 pieces of leftover bacon
8 raw almonds
2 fish oil capsules and 1 multivitamin

I am drinking my cup of coffee right now...same as yesterday.

Lunch at 12:00
2 cups of baby spinach
4 deli slices of low sodium chicken breast
1/2 cup fresh salsa
1 cup of raw almonds and raisins (I was hungry!)

No snack today

Post workout snack at 6:00
1 banana

Dinner at 7:30
I snacked on 2 deli slices of low sodium chicken breast while making dinner

Approx. 3/4 pound of squid
(I cut the body into rings and then tossed the rings along with the tentacles into a mixing bowl with 1/2 cup of light coconut milk, chopped green onion, garlic and rosemary. I let that marinade for a while then threw it under the broiler for 5-7 minutes until the calamari started firming up. I finished searing them in a hot pan with a little evoo. I chopped a little more green onion and squeezed fresh lime juice on top. )
1 handfuls of spring mix with a little vinaigrette dressing with fresh cracked pepper and voila!
2 fish oil capsules and 1 multivitamin

Day 4

This morning I rolled out of bed 15 minutes later than usual. I am going to need some incredible sunlight soon, I'm really starting to get the winter blahs. I might have to drink a cup of milk to get some vitamin D...but I'm trying to be good.

Breakfast at 7:00
2 hardboiled eggs (whites only)
3 pieces of bacon (leftover from last night)
8 raw almonds
2 fish oil capsules and 1 multivitamin

I'm now drinking my typical cup of coffee at work (barely any sugar or non-fat dairy creamer)

How's everyone else's diet going???
I find that because of this blog, I am staying more focused than usual on my diet due to the fact that I have to remember exactly what I have eaten so that I am able to post it later.

Lunch at 12:00
2 cups of spinach
4 deli slices of low sodium chicken breast
1/2 cup of fresh salsa
1 cup of raw almonds and raisins
1 small banana

No Snack today

Post workout at 6:30
1 banana

Dinner at 8:00
1 broiled chicken breast stuffed with 4 pieces of bacon
(bacon is nitrate free and was patted dry of grease, chicken breast was seasoned with garlic powder and fresh cracked pepper)
18 brussel sprouts (steamed and then topped with a cayenne pepper/balsamic vinegar reduction)
2 fish oil capsules and multivitamin

I did have about a cup of 1%milk and about 2 teaspoons of sunbutter and strawberry preserves at about 11pm after waking up with a craving.

Day 3

How much does it suck to wake up and not have any sun? Sunrise at 7:18...WTF?

Breakfast at 6:45
2 hardboiled eggs (whites only)
2 deli slices of low sodium chicken breast
3 fish oil caspsules 1 multivitamin

8:00
Cup of coffee with barely any non-dairy creamer and sugar


Lunchtime @ 12:30
2 cups of baby spinach
1 can of wild pink salmon
juice of 1 lemon
1/2 cup of raw almonds and raisins

Snack at 2:30
8oz baby carrots

Post workout snack at 6:45
1 banana

Dinner at 8:00
1 butterflied chicken breast
3 strips of bacon
(chicken and bacon both broiled in the oven on a baking pan topped with a little garlic powder and black pepper)
3 cups of steamed spinach (plain no seasoning or lemon juice)
2 fish oil capsules and 1 multivitamin

I really didn't have much time to eat, but I think that this was a nice quick meal. Tomorrow is brussel sprouts at dinner....mmm...do I hear more bacon for that recipe???

Day 2

Good morning!

Breakfast at about 6:45am
2 hard boiled eggs (whites only)
2 pieces of low sodium deli chicken breast
6-8 raw almonds

I got into work and I am drinking my usual cup of coffee. I usually put a teaspoon of sugar and a non-fat dairy creamer, but we all know that those additives are a paleo no-no. So I used half of what I normally do and it tastes just fine. Maybe tomorrow another half less, then another less until I am drinking my coffee black.

Lunch at 12:30
5 slices of leftover pork tenderloin (sans bacon)
2 cups of baby spinach
1 cup of fresh salsa

Snack at 2:30
6oz of baby carrots

Pre-workout snack 4:00
2 handfuls of raw almonds and organic raisins

Post-workout 7:00
1 banana

Dinner at 8:30
Approx. 3 cups of Paleo Turkey Chili topped with an egg (sunny side up).
2 cups of steamed brocholi with fresh squeezed lemon juice
2 fish oil capsules and 2 multivitamins

Day 1

Rest day

After the Paleo Challenge meeting yesterday I went home and made:

1 whole egg/2 egg white omlette
1 cup of spinach
6 sundried tomatoes (no oil)
black pepper and garlic powder to taste
2 fish oil capsules

After that I read more of my Paleo Diet for Athletes and Bryce's binder trying to figure out my meal planning for the week or so ahead, and then went to the grocery store.

I'd like to point out that it seems very strange for me to minimize the amount of fruit that I eat. Buying only bananas as my fruit for the week was somewhat disheartening...but I'll live.

Dinner consisted of:
5 slices of pork tenderloin (The tenderloin was seasoned in garlic, and lemon then topped with bacon , garlic powder and black pepper. I put the tenderloin on a roasting rack for about an hour at 350 then another 15 min at broil to crisp the bacon...using the rack was nice to drain excess fat/grease.)
14-18 pcs of asparagus (I seasoned the asparaugus with the zest and juice of one lemon, ground black pepper and two tablespoons of EVOO. Broiled them for about 8-10 min and voila)
2 fish oil capsules and 1 daily vitamin
I did have a glass of 1% milk with dinner, this will take a little time to ween off of...but I think it's a better substitute to my usual glass or two of wine/beer. Thoughts?

I don't think that I will need to post my water consumption, but I can tell you that it is a lot. Probably 120-160oz a day.