Sunday, November 25, 2012

Food and workout log, 11/25-12/1

Sunday, 11/25
Workout - 9am with Andy.
Floor press 5x5. Final set I did 100kg x 1 rep, PR!
Workout was Man makers and Pull-ups: 10-8-6-4-2, 8:16
Extra credit: Wendler Deadlifts Cycle 2, week 1, finished with 120kg x 7 reps
Post Workout meal (11am)- 2oz summer sausage with 1 tsp mayo, 3-4 tsp almond butter, 4oz sweet potato, Plant protein shake (23g protein)
Lunch (2:30) out to red robin with the family. Double burger (5.5oz), no bun, with a thousand island-like dressing. Subbed steamed broccoli for fries. Diet coke
Dinner (6:00) - 4oz or so of turkey, with 1+ tsp mayo, ~20 asparagus spears, broiled.
Dessert (7:30) - 3 tsp almond butter

Ugh -- I got behind on my logging, so I'm going to do this by memory...I am into week 2 of trying to do Intermittent fasting. Week one actually went pretty well, I was down from 175 to 172.4 on Friday, and then the infamous pizza debacle at work. I was back on straight and narrow for the weekend, and on Cyber Monday, 11/26 -- I was committed, but then one of my buddies brought Top Pot donuts to the "war room" at work, and I ate not 1, not 2, but 3 donuts! And it was only about 10am, so that killed IF for the day.
I then had a salad with salmon at lunch in the cafe, and I don't remember what I had for dinner. Meat, a little veggies and some almond butter probably.

Tuesday, 11/27
Lunch in the cafeteria, and I think a Nugo bar in the afternoon to tide me over. Then dinner at Wild Ginger, which consisted of a glass of Spanish champagne, a tuna appetizer with coconut milk-based sauce, panang curry, and one more thing that I can't remember. (I really need to stay on top of this better)

Wednesday, 11/28
Lunch in the cafeteria (which always consists of spinach/mixed green salad, sheep feta, some egg, onions and peppers, herb vinaigrette and 6oz of fish)
Dinner - Jen was out so I had almond butter - 6 tsp, sweet potato (3oz), summer sausage (3oz)
Workout - Standard crossfit, no main lift - finished with muscle up on overhead rings (first ever)
PWO - a little salami and sweet potato, but not much

Thursday, 11/29
Lunch - Big meal at Portage Bay - Root veggie hash, with corned beef and scrambled eggs (GF)
Snack - Nugo organic bar, and 4 jelly bellies
Dinner - 2 chicken sausages (~5oz) and 1 cup blueberries
Workout - PT with Steve, including some handstands but nothing extraordinary. Tried kicking up with no spot, didn't work too well. Wendler, Cycle 2, Week 1 Squats - Finished with 115kg x 5
PWO - 2oz sweet potato, 2oz summer sausage

Friday, 11/30
Rest day!
Pre-lunch Snack (11:15) - Builder's bar from the vending machine
Lunch (noon) - Steak salad (no cheese, no croutons)
Snack - Nugo bar and 12 almonds
Snack - 4 glasses of wine
Dinner - 2 fried eggs and four sausage patties (maybe 1oz each?)

Saturday, 12/1
Workout 1 (9am)- Work up to heavy front squats set of 5 (80kg). Take 60% of that (48kg). Row 1000m and then with the rest of the 12 minute time do thrusters with 48kg. I think I did 43.
Workout 2 (10am) - mobility class with Dave - we spent most of the class, following warmup, doing the beginning and ends of skin the cat, just pulling ourselves off the floor. Super setted with 6 V-ups.
Brunch (11:30) - Diablo omelet at Hale's, 2 pieces of bacon, 2 sausages, and sauteed veggies on the side. One bloody mary and a diet coke.
Nap! (1)
Snack (4pm) - 2oz summer sausage, fried, with 1 tsp Mayo, 3 tsp almond butter, 2oz or so of sweet potato

Monday, November 19, 2012

Food and workout log, 11/19-11/25

Monday, 11/19
Breakfast - trying Leangains skip breakfast plan
Lunch - the biggest salad ever - Spinach, mixed greens, sheep feta, eggs, squash, onions, peppers, jalapenos, and 6oz of salmon. Couldn't even finish it.
Snack - Nugo organic bar
Dinner - 5 oz turkey sausage, with mayo.
Workout - personal training with Steve
Workout - Squats and Linda aka "3 bars of death" I have been pretty sore ever since (And it's Wednesday now). It also coincides with running out of Proanax.
Post workout meal - 6oz sweet potato, 2.5 oz salami with mayo, 3 eggs, salsa, jalapeño

Tuesday, 11/20
Rest Day
Lunch - big salad, heavy on feta. 3 salmon
~20 almonds
Snack - nugo organic
Dinner - steak w parsley and sautéed chard, ceasar salad. 1 glass of wine

Wednesday, 11/21
Rest Day - but went to Rolfing with Jim Allbaugh. He released my pleural (lung) adhesion and then spent a lot of time on my IT band and glutes. Will be good to see what comes of it. He recommends not going to all out at Crossfit following a session, because your body rearranges itself and it can cause one to be uncoordinated. So will try to take it easy tomorrow. Although it will be hard because I'm going to try to attend Steve and Jim's 8am Level 2 class.
Lunch - Steak Fajitas with guacamole, and a ceasar salad, and 3 tsp almond butter
Dinner - 2oz Summer sausage, fried, dipped in mayo. Omelet with Salsa, jalapenos, 1oz goat cheese. 3 tsp organic almond butter
Started taking Proanax Genesis again tonight, along with turmeric and the other stuff I take. It will be interesting to see if I get sore after the workout tomorrow. Because I went for a few weeks not getting sore while I was taking both Curcumin (Turmeric) and Proanax. I ran out this weekend, and was sore in the traps after Saturday's Max weight Clean and Jerks, and sore in the chest and generally all over after Monday's "3 bars of death"

Thursday, 11/22
Big workout from Jim and Steve

40KB (28)

19Clean and Jerks (50kg)
Partnercarry - Two partners lift a barbell (50kg) and the third hangs from it.

33Wall Balls

33calorie row


12Front Squats, 8 front squats


RackHold - partner one does a rack hold WHILE
PartnerCarry (x3) - partner 2 carries partner 3 down to the end of gym and back

Post workout breakfast 10am - 2oz of summer sausage, 5 oz sweet potato, 2 oz chicken sausage, 1/2 onion (5oz), salsa, jalapeños omelet
Thanksgiving dinner - One big turkey drumstick, several scoops of mashed sweet potatoes, a couple bites of stuffing (boo!) and one bite of pumpkin pie before my wife told me that it has lots of milk in it. And dessert was a rice krispy treat (yummy!)

Black Friday, 11/23
Up early and at work monitoring our systems. The cafe isn't open today, but that's ok because I am still doing the intermittent fasting so I don't need breakfast. :)
Lunch - fell hard off the wagon. We had pizza at work but I limited myself to two pieces, then went to lunch and had a brisket salad and about a cup of guacamole. Them came back and had four more pieces of pepperoni pizza. Boo!
Dinner - turkey leg with mayo, 2 tsp almond butter, 1 scoop mashed sweet potato

Saturday, 11/24
Got up early and went to Jim's 7am class - workout was 10 rounds of:
20 double unders (I did 5 double unders and 20 singles)
10 Wall Balls (20 lb ball)
2 Muscle ups (I used black band)
Then rowed for 32 minutes (about 5.3k) and did some handstands
Post workout - Waited til 11 and had 2oz of summer sausage, fried, with mayo. Omelet with 1/2 onion, salsa, goat cheese (1oz?) and jalapenos. 2 scoops of mashed sweet potato.
Lunch - about 1:30, went to Hale's and had El Diablo omelet and a mimosa.
Dinner - 3oz beef jerky, 2-3 oz of leftover tuna with mayo and jalapenos. 1/2 cup or so of mashed sweet potato reheated, and 5 tsp of almond butter.

Wednesday, November 14, 2012

Nutritional consult

Following the Paleo Challenge, I've been hovering around 175 lbs for the past 2.5 weeks. I decided to get some help from a professional dietitian and crossfit trainer, Jess Mullen ( I met her for an hour in the evening, armed with my food log, food allergy test, and list of supplements I'm taking. I also brought along the wrapper of the "Nugo Organic" bar that is in the vending machine at work

She had some great advice:
1) Although I'm doing a ton of crossfit exercise, I'm not doing any cardio. I could benefit from 30-60 min of low intensity cardio 3-4x/week to burn some extra calories. Slow jogging, speed walking or rowing (not the high intensity rowing we do at CF!)
2) Increase meal sizes and cut out in between meal snacks. For breakfast, have 5-6 blocks of protein rather than just three egg omelet, and increase fat intake as well. Veggies can stay the same or decrease. For lunch, again increase the protein to 6-8oz of meat/fish and increase the feta on my salad. Veggies can say the same. 
Dinner looks good, leave it like it is. Also, it's ok to have a protein shake and some almond butter for post-workout snack in the evening. 
3) Reduce the amount of summer sausage I take in from 2 snacks or meals/day to one. 
4) Did I mention run some more?

Monday, November 12, 2012

Food and Workout log, 11/12-11/18

Monday, 11/12
Happy Veteran's Day (observed)!
Breakfast - Omelet with Peppers and Onions at work, and about 12 almonds. 2 x 24oz glasses of water.
Lunch - Brisket with BBQ sauce and sauteed veggies
Snack - Several handfuls of popcorn, 8 almonds and 3oz of beef jerky
Dinner - Sausage and scrambled eggs, 2 tsp of almond butter, 1 cup blueberries
PT with Steve - A few handstands, 1 free standing for 6 seconds, lots of bent over rows, pallof presses
Class with Steve - PR Max deadlift 70kg, then crazy workout where we super setted "Pick up a 25kg bumper plate from ground to overhead, then pullup, then 32kg KB swing" Do this for 1 rep each, then 2, 3, 4. That's one round. AMRAP 12 min. (I got 4)
Post workout snack - 2oz sweet potato, 2oz summer sausage, 2 tsp almond butter

Tuesday, 11/13
Crossfit Rest Day (Mostly because my schedule doesn't permit, but also I did 1.5 hours Saturday, 1 hour Sunday, and 2 hours Monday)
Going to see the Rolfer tonight, and see if he can unstuck my arms/shoulders some more.
I've been stuck around 175 lbs for the past 2.5 weeks, so I'm going to try the "fat fast" at least for part of the day. Plan is eat only fat (almond butter, almond) for breakfast and lunch. We'll see about dinner.
Breakfast - 4+ tsp Almond Butter
Snack - 20 almonds throughout the morning
Lunch - didn't make the all day fat fast. Had my usual work salad - greens, onions, peppers, sheep feta, 4oz salmon
Snacks - 2 Nugo organic bars and 1 Protein Builder's bar
Dinner - 1 1/2 lamb sausages with mayo, 8 spears broiled broccoli, several large spoonfuls of root veggies, 2 tsp almond butter

Wednesday, 11/14
Breakfast - 2 tsp almond butter, ~2oz sweet potato, onion and pepper omelet
Snack - Nugo organic bar, 21 almonds throughout the day
Lunch - steak salad at cuoco
Snack - Nugo organic bar
Dinner - ~5oz turkey sausage, 2 tsp almond butter, 2oz sweet potato
Workout - 30 min low intensity rowing (cardio). HR between 138-150
Post-workout - 1.5oz summer sausage, 2oz sweet potato, 2 tsp almond butter

Thursday, 11/15
Breakfast - Omelet with half an onion, ~1oz goat cheese, and a hot dog with mayo. 4 tsp almond butter
Workout at lunch time - Deadlifts (wendler week 3), then box jumps, KB swing, and toe touches.
Post-workout lunch - Salad with double scoop of feta, three pieces (6oz) of salmon, some roasted veggies and onions and peppers.
Dinner - Goat cheese, duck burgers, brussel sprouts, steak, and lots of wine.
Dessert (boo!) - Ice cream with caramel sauce

Friday, 11/16
Breakfast - Omelet with peppers and onions
Lunch - Salad with three salmon toppers (6oz), sheep feta (2 scoops), egg, and veggies.
Dinner - chicken stewed in broth with onions, asparagus, some kind of gluten free cookie

Saturday, 11/17
Pre-workout snack - ~2oz sweet potato
Workout - L2 class with Mike. Barbell Complex
Bonus workout - Some handstand practice
Cardio - 6k row, 32:23, trying to keep HR below 150
Post Workout breakfast - ~3oz of summer sausage, with some mayo, 3 egg omelet with half onion, salsa, and a little goat cheese. ~4oz of sweet potato, raw. ~3-4 tsp of almond butter.
Lunch - 5oz turkey sausage with a little mayo. 1/4 cup of frozen blueberries
Dinner - leftover chicken, almond butter.

Sunday, 11/18
Workout - 9am with Andy. Kb snatches then 3 rounds of 1 min at box jumps, row, v ups and wall balls.
Post-workout - 3oz summer sausage, fried with mayo. 1oz goat cheese. Several tsp of almond butter (maranatha, non-organic). A bit of salsa on the summer sausage
Lunch - 5oz tuna fish mixed with mayo and jalapeños. Several scoops of almond butter.
Dinner - 8oz grassfed beef burger, no bun. Caesar salad, no croutons or cheese. 3tsp almond butter
Dessert - one tootsie roll (boo!)

Monday, November 5, 2012

Food and workout log, 11/5-11/11

Monday, 11/5
Breakfast - omelet with peppers and onions at work, 18 almonds
Snack - 3oz beef jerky
Lunch - big bowl of chili, ate half
Snack - Nugo organic bar
Dinner - Scrambled eggs with summer sausage and fig infused goat cheese. 6 florets of broccolini
Workout - Wendler week 2 deadlifts - last set 7x115kg; Fran Rx: 6:16 (First time doing Rx)
Post workout snack - 3tsp almond butter, 1oz summer sausage
Midnight snack :( - 1/2 cup blueberries, almond butter and summer sausage

Tuesday, 11/6
Mobility class with Jim - Scapular movement and then dragging the sled (115kg) up and down the gym
Breakfast - 2tsp almond butter, ~1oz summer sausage, 8 almonds
Snack - nugo organic bar
Lunch - fajitas with veggies and steak (no guac this time)
Dinner - Boneless, skinless chicken marinated in coconut milk-based curry sauce, spinach and goat cheese salad
Workout - personal training with Steve - lots of mid-back strength and some hand stands.
Post-workout - Life's Basics Plant Protein shake

Wednesday, 11/7 (Rest day!)
Breakfast - omelet with half an onion, about 1oz of goat cheese. ~10 almonds
Snack - nugo bar
Lunch - Spinach and mixed green salad, with onions, peppers, egg, sheep feta, herb vinaigrette plus 4oz steelhead
Snack - nugo bar
Dinner - Left over chicken with coconut milk curry sauce, 2 tsp almond butter

Thursday, 11/8
Breakfast - omelet with onions and peppers at work
Snack - nugo organic bar and ~10 almonds
Lunch - Steak salad on arugula
Snack - nugo organic bar, ~10 almonds
Dinner - chicken sausage and broccoli
Personal training with Steve - trap deadlifts, handstands, finish with 3x30 sec on the aerodyne
Crossfit - I go you go 5x10 wall balls, 3 min rest, 4x250m row, 3 min rest, 4x25 box jumps
Extra credit - banded muscle-ups, 1x5 orange band, 1x2 black band, 1x1 black band.
Snack - Life's basics protein drink (2 scoops), 1oz sweet potato, 2 tsp almond butter

Friday, 11/9
Breakfast - omelet with half onion, goat cheese
Snack - 10 almonds and 3oz beef jerky
Lunch - steak salad at Cuoco
Snack - 2 nugo organic bars and a few almonds
Snack again - Chicken spiedini at Cuoco
Dinner - "jar indian" chicken

Saturday, 11/10
Weighed in at 174 this morning, 1 lb lighter than post-leaning challenge weight.
Crossfit workout with Mike. Wod: I go/you go: 150m row, 125kg sled pull across gym, 40kg farmers walk back. 15 KB swings (28kg), farmers walk back, sled pull back. 3rounds. This about killed me.
Worked on handstands and muscle ups instead of doing mobility class. Nick showed me some new progression for muscle ups. Ring rows pulling to the bottom of the sternum rather than the armpit. Then rolling over the rings. Hard but good. Also did a couple sets of five with the orange band and a couple pulls with the black band.
Brunch - el diablo omelet and sautéed veggies. They put cheddar rather than goat cheese on my omelet :( so may be stuffy. Also I am having a diet coke which is bad for me as well. Lets see if I have a crappy weekend.
Snack 1 - 2 tsp almond butter
Snack 2 - 3 tsp almond butter
Snack 3 - 2 tsp almond butter, four slices (1oz?) of summer sausage
Dinner - Hummus, falafel, red peppers stuffed with sheep feta, gyros (probably too much)

Sunday, 11/11
Pre-workout snack - ~1oz of sweet potato and 3 tsp of almond butter
Workout with Andy - 32 kg x 21 KB swings, 150m row, 100kg sled pull x4 rounds
Post-workout - Omelet with sauteed root veggies and goat cheese
Snack - 2oz fried summer sausage and mayo, 2 tsp almond butter, 2 oz sweet potato
Snack - ~1 cup blueberries
Snack - 1 chicken italian sausage, ~1/2 cup root veggies, 2 tsp almond butter
Dinner - Left over jar indian (coconut milk based) chicken, root veggies