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 (www.fitfirst.net). 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?

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!)

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

First week post Paleo-challenge food log

I finished the Paleo challenge food log Saturday and ate crap on Sat night and Sunday. Now I'm getting back on the wagon. I want to knock out 10 more lbs before I try to start just maintaining. I got up this morning and was saying to myself, as I ate breakfast "5 slices of salami, 3 tsp of almond butter..." and wondering if I was ahead or behind on calories for the day.  So I'm going to try to keep doing my food log.

Monday, 10/29
7am mobility with Steve
Breakfast - 5 slices of summer sausage, 3 tsp of almond butter
Lunch - spinach and mixed greens salad with sweet potato, feta, onions, peppers, herb vinaigrette and 4oz steelhead salmon
Snack - 12 almonds
Dinner - chicken curry made with curry sauce from a bottle. The main ingredient in the sauce was coconut milk which made it about 80% fat (yay!)
Also had some salad with goat cheese.

After dinner, went to personal training with Steve. Started out by rolling my pecs with a lax ball but I'm not too good at it. We spent the rest of the time doing snatch-grip deadlifts, bent over rows and butterfly sit-ups. The first two were to strengthen my mid-back, and the sit ups were to isolate the abs and take the hip flexors out of the exercise.
I was going to stay for Steve's 8:00 class but between the pt and the mobility class this morning I was pretty wiped out.

Tuesday, 10/30
Woke up sore this morning and decided I'd take the morning off of crossfit. I rolled my lats for 10-15 minutes and did some thoracic extension and rotation exercises. Made a]three egg omelet/scramble this morning with 1/2 an onion, 1/2 a pepper, and some salsa. It was cooked in Extra Virgin Coconut Oil.
Strangely, I was only able to finish half of it. I guess it's good if my body doesn't need so much fuel.

Lunch was steak fajitas with veggies and guac, hold the tortillas, beans, rice, and dairy.
Dinner - 5 Deviled eggs, 2tsp almond butter and 2 oz beef jerky

Wednesday, 10/31
Happy Halloween!
Breakfast - omelet with onions and peppers
Lunch - spinach and mixed greens salad with onions, peppers, jicama, sheep feta, herb vinaigrette and 4oz steelhead salmon
Snack - 12 almonds
Dinner - Blackened Salmon ceasar salad (no croutons or cheese) with caribbean jerk sauce
Workout - 6 pm level 2 class with Jess - 4x 30 second rounds each of 30lb DB thrusters, row for calories, 24" box jumps and burpees
Post-workout - 2tsp almond butter, ~4oz summer sausage, several slices of cheese (late night snack, not so good. :( )

Thursday, 11/1
Breakfast - summer sausage and peppers, pan fried. ~1oz of sheep gouda, 10-12 almonds
Lunch - salad at work (see above)
Snack - Nugo organic bar, 1 beef jerky, 1/2 cup blueberries, 1 diet coke (boo!)
Dinner - 2 beef sausage links, sauteed peppers and garlic
Workout - Wendler squats - finished with 7x106kg, then 100 DB thrusters with 5 burpees on the minute. Took me many minutes
Post workouts - 3 tsp almond butter, 1 tsp chili
Tomorrow night is Paleo Potluck, get to pick the winner of the Paleo Challenge!

Friday, 11/2
Breakfast - Builder's Bar protein bar
Snack - Nugo Organic bar
Lunch - Salad at work
Snack - 10 almonds, 3/4 cup frozen blueberries, reheated leftover omelet from Wednesday
Caught a cold or something, so skipped crossfit today. Headed for the Paleo Potluck tonight.
Paleo potluck - several deviled eggs, a leg of chicken, some kale chips, goat cheese, and a few bites of chicken sausage
Unfortunately, I didn't win the Paleo challenge this year, but on the other hand, I did lose 15 lbs so that's a nice consolation.

Saturday, 11/3
Workout - Level 2 class with Mike. You have 20 minutes. Do 15 bear crawls (across the gym and back). Then work up to 3 heavy reps of Clean and Jerk, Front Squat and Snatch. I did 50-60-70 C&J, 70-80-80 FS, and 50-50-50 Snatch. Then did Dave's mobility class.
Brunch - El Diablo omelet (onions, peppers, jalapenos, goat cheese, cholula)
Lunch - 2 beef sausages w mayo
Dinner - bison hamburger patty with mayo, 2 tsp peanut butter (ran out of almond butter)
Midnight snack - ~1oz of summer sausage

Sunday, 11/4
Pre-workout - ~1oz sweet potato
Workout - 9am with Andy
Post-workout - omelet with ~2oz summer sausage. ~2oz sweet potato
Snack - 10 almonds, ~2oz summer sausage
Snack at kid's bday party - Carrots and celery with hummus
Snack - 1oz of beef jerky
Dinner - 3 tsp almond butter, 5 slices (~1oz) summer sausage with Salsa

Paleo challenge v4, Week 7 food log

Sunday, 10/21
Breakfast - scramble with half onion, goat cheese. 4 tsp almond butter
Lunch - 1 oz beef jerky, ~25 almonds, salad (mixed greens) with chicken filet topper
Dinner 1 - jumbo Chicago style hot dog at o'hare, topped with onions, peppers and a pickle
Dinner 2 - 3 oz beef jerky and another 20 almonds or so during an 8 hour overnight flight

Monday, 10/22
Lunch - burger, no bun. Sautéed veggies
Snack - 3oz beef jerky (I noticed it has evaporated organic cane juice, 5g sugar :( )
Dinner - 5oz ribeye steak

Tuesday, 10/23
Breakfast - scrambled eggs (I think there was some cheese in them) and smoked salmon
Lunch - some sort of chicken satay, I think there was no breading on it, just spices. 10 almonds
Snack - 2 more satays, and a few more almonds and two strawberries.
Dinner - chicken burger, no bun, with mayo
Snack - 10 almonds

Wednesday, 10/24
Breakfast - spinach and onions omelet
Lunch - 4 chicken drumsticks, three slices of avocado, two strawberries
Snack - 15 almonds, 2oz beef jerky
Dinner - burger, no bun, and crappy little salad in airport
Snack - 1oz beef jerky
Will be glad to be home!

Thursday, 10/25
Breakfast - scrambled eggs with nothing in them :(
Lunch - 3oz beef jerky, 18 almonds-
Snack - 3oz beef jerky, 20 almonds
Dinner - jumbo Chicago dog, no bun

Friday, 10/26
Breakfast - omelet with onions and peppers
Lunch - spinach and mixed greens salad with 4oz steelhead salmon
Snack - 3 tsp almond butter
Dinner - 2 tsp almond butter

Saturday, 10/27
Workout - 7am with Jim, mobility with Dave
PICTURE with Nancy
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Brunch - Bloody Mary, el diablo omelet with no fruit, potatoes or toast. Could only drink about 1/4 of the Bloody Mary.
Lunch/snack - summer sausage, almond butter
Dinner - chili, wine, a few mini Hershey bars :(

Sunday, 10/28
Breakfast - made my own Chili con Queso - leftover lamb burger, pace picante sauce and goat cheese crumbles, heated up in the skillet. And a few almonds
Lunch - Omelet with onions, a few slices of summer sausage, the last of the goat cheese crumbles
Snack at a party -- a glass of champagne and several hands full of candy corn :(
Workout - 5pm with Steve, did "Frelen" -- Take Fran, augment with a little Helen = Frelen.
Dinner - lamb-balls with peas, onions and ginger. Chick peas in indian spices.

I think I'll declare tonight the end of my Paleo challenge. Start - 190 lbs, Finish - 175 lbs

Paleo challenge v4, week 6 food log

Monday, 10/15
Breakfast - red pepper omelet, 2tsp almond butter
Lunch - Spinach and mixed green salad with 4oz salmon
Snack - 2 nugo organic bars (boo)
Dinner - 2 oz summer sausage, 1/2 small sweet potato, 2 tsp almond butter
Workout - 8pm w Steve. Dragging ass on Christine, 13:51
Post workout - 2 tsp almond butter, 2 slices of goat cheese


Tuesday, 10/16
Breakfast - egg and chicken burrito, hold the tortilla, at airport qdoba
Lunch - carne Asada with guacamole and salsa. No carbs
Workout - core stabilization at core crossfit with Annelisa!
Dinner - small steak (7oz?), asparagus and salad with onions, green peppers and Italian dressing

Wednesday, 10/17
Breakfast - omelet with onions and peppers
Lunch - fajita meat and a few veggies
Dinner - flank steak, asparagus, sweet potato
Dessert - 2 fiber tablets, 2 tsp almond butter, ~1oz of goat cheese


Thursday, 10/18
Workout - xfit with Jess and mobility with Sean
Lunch - fajitas, no carbs or dairy
Snack - nugo organic bar
Dinner - flank steak, sweet potato, cabbage, 2 tsp almond butter

Friday, 10/19
Workout - xfit with Jess, mobility with Jim
Lunch - spinach and mixed greens salad, 4oz salmon, almonds
Dinner - lamb meat balls, cauliflower, 3 tsp almond butter
Other - I had tonic water at the bar and they gave me sugared version, I had several sips before I sent it back. :(

Saturday, 10/20
Breakfast - scramble with onions, Serrano peppers and goat cheese
Workout - level 2 with Jim - just dumb. Finished w 145kg DL
Lunch - two Hebrew national hot dogs with ~1 tsp mayo. Cauliflower, 2 tsp almond butter.
Snack - 2 tsp almond butter
Dinner - ~2oz of summer sausage, pan fried with mayo. Scramble with onion, Serrano pepper and goat cheese. 2 tsp almond butter

Paleo challenge v4, week 5 food log

Monday, 10/8
Breakfast - reheated sausage and peppers, 2tsp almond butter
Lunch - spinach and mixed greens salad with assorted veggies and salmon toppers
Snack - nugo organic bar from vending machine
Dinner - 1.5 burgers (6oz?) with mayo, 1 tsp peanut butter, 10 spears asparagus
Workout - 140kg max deadlift (PR!), then 8 min amrap (8 thrusters, 8 burpees over bar, 8 chinups)
Post-workout snack - Plant protein shake (http://www.amazon.com/Lifetime-Basics-Protein-Vanilla-18-52-Ounces/dp/B003O1TRZ6/ref=sr_1_1?ie=UTF8&qid=1349757482&sr=8-1&keywords=B003O1TRZ6)

Tuesday, 10/9
Breakfast - omelet with peppers and onions at work
Lunch - nugo organic bar and spinach and veggies salad with fish topper
Workout - 5pm Level 2 with Andy
Dinner - Plant protein shake, 2 breakfast sausages (about 1.3oz each), 3 slices of sweet potato, 2 tsp almond butter and three slices of cheese

Wednesday, 10/10
Workout - mobility class with Becky
Breakfast - omelet with peppers and onions at work
Lunch - Small bowl of chili, mixed seasonal vegetables
Snack - I had a little almond binge - 17 almonds....
Dinner - steak, took half home in a doggie bag, and carrots/parsnips sauteed in oil. marinated kalamatas as appetizer
Snack - 2tsp almond butter

Thursday, 10/11
Breakfast - onion scramble, with one chopped up seranno pepper. 2 tsp EV coconut oil used to saute.
Lunch - spinach and mixed green salad with onion, pepper, sheep feta, yams, and two pieces of fish
Dinner - 5 oz steak, 2 tsp almond butter
Workout - personal training with Steve then 8pm xfit with Steve. Extra credit - 1 unassisted muscle up.
Post workout snack - 2 oz summer sausage, 1 tsp mayo, 4 sliced of sweet potato and proanax antioxidant supplement.

Friday, 10/12
Breakfast - pepper omelet with ev coconut oil and antioxidants
Lunch - fajitas, hold the dairy and carbs plus guac
Dinner - salmon with vegan dour cream, cucumber and onion salad, and apple, cabbage and onion salad.
Dessert - 3 tsp of almond butter (yay fat!) and proanax antioxidants,

Saturday, 10/15
Breakfast - sweet potato omelet with goat cheese, 3 tsp almond butter
Workout - skills testing!
Lunch - 4 oz summer sausage, some pan fried, some raw. With mayo and salsa. Several oz of sweet potato and 2 tsp of almond butter
Snack - 3 slices if cheese
Dinner - ~4oz grass fed burger with grilled onions and peppers, are some of my wife's spinach salad with goat cheese.
Midnight snack - 2 tsp almond butter

Sunday, 10/14
Workout - 9am with Andy
Breakfast - scramble with leftover steak and Serrano peppers and goat cheese. A few slices of sweet potato. 2 tsp of almond butter

Lunch - omelet with ground beef, goat cheese, salsa, peppers and onion. I think I are too much....but it was good. Gonna need a light dinner.

Dinner - 2tsp almond butter, 3 chicken breakfast sausages (4oz), a spoonful of cabbage and apple salad. Hopefully this makes up for my big meals earlier