275.8
Workout:
20 minutes stationary bike
Food:
Bulletproof Coffee
Hard-Boiled Egg
Small Apple
Banana
Almonds, 2 oz.
Macadamia Nuts, 1 oz.
Flank Steak, 5 oz.
Tuesday, March 31, 2015
Monday, March 30, 2015
3.30.2015: Jump Rope and Step-Ups
275.0
Workout:
100 Single Skips
10 Step-Ups at #80 using 6 risers
x5
14:00
Lat Pulls
6 X 5 at 170
Food:
Bulletproof Coffee
1 hard-boiled egg
Macadamia Nuts, 1.5 oz
Almonds, 2.0 oz
Chicken Sausage
Salad - greens, cucumber, carrots, red onions, blue cheese dressing
Flank Steak
Notes:
Big cheat last night, but doing that once per week is fine and will probably keep me sane. The important thing is that I'm right back on the eating plan today and my back is feeling better so I'm ready to try and workout again.
Workout:
100 Single Skips
10 Step-Ups at #80 using 6 risers
x5
14:00
Lat Pulls
6 X 5 at 170
Food:
Bulletproof Coffee
1 hard-boiled egg
Macadamia Nuts, 1.5 oz
Almonds, 2.0 oz
Chicken Sausage
Salad - greens, cucumber, carrots, red onions, blue cheese dressing
Flank Steak
Notes:
Big cheat last night, but doing that once per week is fine and will probably keep me sane. The important thing is that I'm right back on the eating plan today and my back is feeling better so I'm ready to try and workout again.
Sunday, March 29, 2015
3.29.2015: Injured
273.0
Injured
Food:
Bulletproof Coffee
3 egg scrambler with tomato, red onion, jalapeno, chicken sausage, cheese
Injured
Food:
Bulletproof Coffee
3 egg scrambler with tomato, red onion, jalapeno, chicken sausage, cheese
Saturday, March 28, 2015
Friday, March 27, 2015
3.27.2015 - Injured
275.0
Injured
Food:
Bulletproof Coffee
Almonds
Macadamia Nuts
Apple
1 1/2 Beef Patty
cheese
Avocado
Steak
Notes:
Still feeling a twinge in my lower back
Injured
Food:
Bulletproof Coffee
Almonds
Macadamia Nuts
Apple
1 1/2 Beef Patty
cheese
Avocado
Steak
Notes:
Still feeling a twinge in my lower back
Thursday, March 26, 2015
3.26.2015 - Injured
276.4
Food:
Bulletproof Coffee
Almonds
Macadamia Nuts
Apple
Banana
2 Halibut Fish stick things
2 beef patties
Cucumber
Yogurt Dip
Food:
Bulletproof Coffee
Almonds
Macadamia Nuts
Apple
Banana
2 Halibut Fish stick things
2 beef patties
Cucumber
Yogurt Dip
Wednesday, March 25, 2015
3.25.2015 - Injured
274.6
No workout today. I injured my lower back a couple of days ago and need to leave it alone.
Food:
Bulletproof Coffee (400)
1 hard boiled egg (78)
1 oz. macadamia nuts
1.5 oz almonds
Banana
Small Apple
Salmon
Salad - greens, cucumber, avocado, cucumber, red onion, green onion, yogurt dressing
2 beef patties
No workout today. I injured my lower back a couple of days ago and need to leave it alone.
Food:
Bulletproof Coffee (400)
1 hard boiled egg (78)
1 oz. macadamia nuts
1.5 oz almonds
Banana
Small Apple
Salmon
Salad - greens, cucumber, avocado, cucumber, red onion, green onion, yogurt dressing
2 beef patties
Tuesday, March 24, 2015
3.24.2015 - Rest Day & BMR Measurement
275.6
Rest Day
Food:
Bulletproof Coffee (440)
1 hard boiled egg (77)
2 oz Macadamia Nuts (408)
2 oz Almonds (328)
6 oz Carrots (70)
Yogurt Dip
Salmon
1 chocolate/caramel truffle from See's
Notes:
This site calculates my BMR as 1987.55. The measurement is theoretical to some extent as it is supposed to be the amount of energy I would burn if I stayed in bed all day long. I don't know what simply getting up and going to work and sitting all day at your desk would raise that number to. 2200? And if I do a moderate workout of some kind, maybe 2600? Or if I do a significant workout, maybe 3,000?
I started feeling real weird around 3 pm - most likely sugar withdrawals. Then I had the truffle at See's and felt a bit better.
Rest Day
Food:
Bulletproof Coffee (440)
1 hard boiled egg (77)
2 oz Macadamia Nuts (408)
2 oz Almonds (328)
6 oz Carrots (70)
Yogurt Dip
Salmon
1 chocolate/caramel truffle from See's
Notes:
This site calculates my BMR as 1987.55. The measurement is theoretical to some extent as it is supposed to be the amount of energy I would burn if I stayed in bed all day long. I don't know what simply getting up and going to work and sitting all day at your desk would raise that number to. 2200? And if I do a moderate workout of some kind, maybe 2600? Or if I do a significant workout, maybe 3,000?
I started feeling real weird around 3 pm - most likely sugar withdrawals. Then I had the truffle at See's and felt a bit better.
Monday, March 23, 2015
3.23.2015
277.2
Mini-Workout:
500 single skips
Step-Ups
4 X 10 at #80 using 5 risers
Note: #80 = 2 X #40 dumbbells
Lat Pulls
5 X 5 at #160
Food:
1 hard boiled egg
Americano with 1/2
Ham, 2 oz
Carrots with Greek Yogurt Dip
1 moose sausage stick
Plantain chips
almond butter
Notes:
I did some reading yesterday on ketogenic diets and I'm wondering if it would be possible to introduce some of the principles of this diet in a way that will work within a strenuous workout program. It seems like the easiest way to do this is to emphasize fats in the early part of the day with a little more protein in the middle of the day when I'm doing my mini-workout, and then more protein and carbs right before and directly following crossfit.
A proposed diet would have me eat something like this for breakfast:
1 hard boiled egg
2 slices of bacon
1 oz of macadamia nuts
bulletproof coffee
The idea is that around 12:30 or 1:00 pm, I would start eating a little more protein and veggies and then at 2:00 pm I would go to the gym here in the office and do a light workout. Following my workout, I would try to stick to more traditional paleo eating through to the evening and then towards bedtime shift more and more to fats so that as I'm sleeping, my body is going into fat burning mode. Realistically, I should just stop eating by 8 pm, but if I can't do that, then I should limit my eating to mostly fats.
Mini-Workout:
500 single skips
Step-Ups
4 X 10 at #80 using 5 risers
Note: #80 = 2 X #40 dumbbells
Lat Pulls
5 X 5 at #160
Food:
1 hard boiled egg
Americano with 1/2
Ham, 2 oz
Carrots with Greek Yogurt Dip
1 moose sausage stick
Plantain chips
almond butter
Notes:
I did some reading yesterday on ketogenic diets and I'm wondering if it would be possible to introduce some of the principles of this diet in a way that will work within a strenuous workout program. It seems like the easiest way to do this is to emphasize fats in the early part of the day with a little more protein in the middle of the day when I'm doing my mini-workout, and then more protein and carbs right before and directly following crossfit.
A proposed diet would have me eat something like this for breakfast:
1 hard boiled egg
2 slices of bacon
1 oz of macadamia nuts
bulletproof coffee
The idea is that around 12:30 or 1:00 pm, I would start eating a little more protein and veggies and then at 2:00 pm I would go to the gym here in the office and do a light workout. Following my workout, I would try to stick to more traditional paleo eating through to the evening and then towards bedtime shift more and more to fats so that as I'm sleeping, my body is going into fat burning mode. Realistically, I should just stop eating by 8 pm, but if I can't do that, then I should limit my eating to mostly fats.
Sunday, March 22, 2015
3.22.2015 - Hill Walks & New Baseline
280.0
Workout:
5 Hill Walks (up and down 5 times)
Not for time (12 minutes maybe?)
Food:
Coffee with coffeemate & splenda
1 hard boiled egg
Salmon
1 large apple
Paleo Soup - shrimp, zucchini, onion, tomato, cheese, bok choi
Notes:
Wow! I was really hoping it wasn't this bad. 280 is just crazy. It's no wonder I have no endurance at crossfit right now. Even with rowing, which isn't especially body weight driven, my endurance is just horrible and I have to think that it has everything to do with my body weight. Actually, considering how heavy I am, it's surprising how much endurance I do have.
Starting today, Sunday, and ending on May 2, Saturday, is exactly 6 weeks. The goal is to drop 15 pounds during that time period, or 2.5 pounds per week. That's a lot. On the other hand, I think I dropped weight at some level like that way back when I first started crossfit 5 1/2 years ago. Given where I am, the first 15 pounds should come off easier. Once I reach that target weight, I will reset my goal.
What I need to keep in mind is that the ultimate goal is to feel better, to have more energy. A secondary goal is to look better should I happen to land a job interview.
By the end of April, if I've hit my target weight, I should notice that my workouts are becoming more fluid, though I will still be slower than almost everyone else. My row times should get a lot better though. Overall though, I probably shouldn't worry too much about my endurance being crap, since for the foreseeable future, that's pretty much how it's going to be.
Workout:
5 Hill Walks (up and down 5 times)
Not for time (12 minutes maybe?)
Food:
Coffee with coffeemate & splenda
1 hard boiled egg
Salmon
1 large apple
Paleo Soup - shrimp, zucchini, onion, tomato, cheese, bok choi
Notes:
Wow! I was really hoping it wasn't this bad. 280 is just crazy. It's no wonder I have no endurance at crossfit right now. Even with rowing, which isn't especially body weight driven, my endurance is just horrible and I have to think that it has everything to do with my body weight. Actually, considering how heavy I am, it's surprising how much endurance I do have.
Starting today, Sunday, and ending on May 2, Saturday, is exactly 6 weeks. The goal is to drop 15 pounds during that time period, or 2.5 pounds per week. That's a lot. On the other hand, I think I dropped weight at some level like that way back when I first started crossfit 5 1/2 years ago. Given where I am, the first 15 pounds should come off easier. Once I reach that target weight, I will reset my goal.
What I need to keep in mind is that the ultimate goal is to feel better, to have more energy. A secondary goal is to look better should I happen to land a job interview.
By the end of April, if I've hit my target weight, I should notice that my workouts are becoming more fluid, though I will still be slower than almost everyone else. My row times should get a lot better though. Overall though, I probably shouldn't worry too much about my endurance being crap, since for the foreseeable future, that's pretty much how it's going to be.
Thursday, March 19, 2015
3.19.2015
Mini-Workout
Weighted Step-ups
4 X 10 (#80 or 2 #40 dumbbells)
3 X 4 (#80 or 2 #40 dumbbells)
For these I used the modular steps that are used for step aerobics. For the first 4 sets of 10, I used 5 risers. For the final three sets of 4 I added another riser, which I think is about 3 inches.
Standing Dumbbell Press
5 X 10 (with 2 #30 dumbbells)
Body Burner
1000m row
Annie
50-40-30-20-10 DU and Situps
1000m row
Food:
1 hard boiled egg
1 small apple
1 banana
1 medium size piece of salmon
2 string cheese
plantain chips
almond butter
almonds
Notes:
I have potentially 6 weeks left in my current job with the onsite gym. It would be interesting to see, if I can keep it up, how I could progress with these step-ups if I did them 2 or 3 times per week, steadily increasing the amount of weight and number of repetitions. Realistically, I should incorporate lunges into this as well. I hate lunges, but I think it's necessary. Of course, if I get a new job before that time, then that's just the way it goes.
I should weigh myself this sunday to baseline where I am so that I can see what progress I'm making. I really don't want to see that number, but I don't suppose I have a choice. I've ALWAYS made better progress when I'm tracking my metrics, and that's the first priority, to start making progress.
Weighted Step-ups
4 X 10 (#80 or 2 #40 dumbbells)
3 X 4 (#80 or 2 #40 dumbbells)
For these I used the modular steps that are used for step aerobics. For the first 4 sets of 10, I used 5 risers. For the final three sets of 4 I added another riser, which I think is about 3 inches.
Standing Dumbbell Press
5 X 10 (with 2 #30 dumbbells)
Body Burner
1000m row
Annie
50-40-30-20-10 DU and Situps
1000m row
Food:
1 hard boiled egg
1 small apple
1 banana
1 medium size piece of salmon
2 string cheese
plantain chips
almond butter
almonds
Notes:
I have potentially 6 weeks left in my current job with the onsite gym. It would be interesting to see, if I can keep it up, how I could progress with these step-ups if I did them 2 or 3 times per week, steadily increasing the amount of weight and number of repetitions. Realistically, I should incorporate lunges into this as well. I hate lunges, but I think it's necessary. Of course, if I get a new job before that time, then that's just the way it goes.
I should weigh myself this sunday to baseline where I am so that I can see what progress I'm making. I really don't want to see that number, but I don't suppose I have a choice. I've ALWAYS made better progress when I'm tracking my metrics, and that's the first priority, to start making progress.
Friday, March 6, 2015
3.6.2015
Mini-Workout:
Stretches
light ab work
10 hip bridge holds (15 secs)
chest supported row
5 X 5 at 120
Food:
Banana
Strawberries
Almonds
Plantain chips
Almond Butter
Cucumbers with Dip (Greek Yogurt, Spinach, Kale from Traders)
Flank Steak
Coffee with coffeemate and splenda
Stretches
light ab work
10 hip bridge holds (15 secs)
chest supported row
5 X 5 at 120
Food:
Banana
Strawberries
Almonds
Plantain chips
Almond Butter
Cucumbers with Dip (Greek Yogurt, Spinach, Kale from Traders)
Flank Steak
Coffee with coffeemate and splenda
Thursday, March 5, 2015
3.5.2015 - two workouts
Workout #1:
500m Row
Stretching and Abs
then
100 single skips
20 Hip Bridges
X5
Lat Pull-Downs
5 X 5 at 150
Dumbbell Bench Press
3 X 6 with two #50 dumbells
Workout #2:
Body Burner
20 Deadlifts #225
400m Row
20 KB Swings #53
400m Row
20 OHS #45
400m Row
20 Burpees
400m Row
10 Strict Pullups (Green Band)
400m Row
29:40
I cut the pullups to 10 so that I could get the row completed before the 30 minute cap.
Food:
Coffee with coffeemate and splenda
2 chicken thighs, baked
Almonds
Carrots
Avocado
Salad - greens, cucs, onion, jalapeno, tomato, flank steak, smoked salmon, blue cheese dressing
Greek Yogurt with walnuts, strawberries, and honey
Notes:
I should note here that I'm feeling better overall the last few days, more alert, not as annoyed with my lame-ass job. The day goes faster when I get out of the office for an hour and do a light workout. Over time, that mid-day workout will become more intense. If I stick with this job for even a few more weeks, I imagine this two-a-day routine will have a major impact. I'm especially interested to see progress with the lat pull-downs and the dumbbell bench press. Next week I'll add in the chest-supported row as well.
500m Row
Stretching and Abs
then
100 single skips
20 Hip Bridges
X5
Lat Pull-Downs
5 X 5 at 150
Dumbbell Bench Press
3 X 6 with two #50 dumbells
Workout #2:
Body Burner
20 Deadlifts #225
400m Row
20 KB Swings #53
400m Row
20 OHS #45
400m Row
20 Burpees
400m Row
10 Strict Pullups (Green Band)
400m Row
29:40
I cut the pullups to 10 so that I could get the row completed before the 30 minute cap.
Food:
Coffee with coffeemate and splenda
2 chicken thighs, baked
Almonds
Carrots
Avocado
Salad - greens, cucs, onion, jalapeno, tomato, flank steak, smoked salmon, blue cheese dressing
Greek Yogurt with walnuts, strawberries, and honey
Notes:
I should note here that I'm feeling better overall the last few days, more alert, not as annoyed with my lame-ass job. The day goes faster when I get out of the office for an hour and do a light workout. Over time, that mid-day workout will become more intense. If I stick with this job for even a few more weeks, I imagine this two-a-day routine will have a major impact. I'm especially interested to see progress with the lat pull-downs and the dumbbell bench press. Next week I'll add in the chest-supported row as well.
Wednesday, March 4, 2015
3.4.2015
Mini-Workout:
Stretching and light ab work, hip thrusts
jump rope, 90 skips
10 lunges
lat pull-downs
5 X 5 at 150
Workout:
None. Realized when I pulled into the garage that I was too whipped from yesterday to do another WOD.
Food:
Flank Steak
Banana
Apple
Apple
Almonds
Carrots
Walnuts
Flank Steak
Plantain chips
Almond butter
3 egg scrambler - onions, jalapenos, zucchini, flank steak, cheese
Apple
Tuesday, March 3, 2015
3.3.2015 - Two Workouts
Workout #1:
500m row
then
100 single skips
10 KB Deadlifts (#61.7)
x3
Lat pull-downs
3 X 5 at 150
2 X 2 at 170
1 X 2 at 190
Dumbell Bench Press
2 X 5 at 50
Workout #2
Body Burner with 30 minute cap
Row 50 Calories
50 Step Ups (20 inch)
50 Deadlifts
20 Wall Balls (#16)
20 Bench Dips
20 Wall Balls (#16)
20 Step Ups (20 inch)
2 X 2 at 170
1 X 2 at 190
Dumbell Bench Press
2 X 5 at 50
Workout #2
Body Burner with 30 minute cap
Row 50 Calories
50 Step Ups (20 inch)
50 Deadlifts
20 Wall Balls (#16)
20 Bench Dips
20 Wall Balls (#16)
20 Step Ups (20 inch)
Flank Steak
Plantain chips
Almond butter
Coffee with coffeemate
Flank Steak
Almonds
Carrots
Orange
Soup - chicken and beef base with chili powder, cumin, lime, garlic and cilantro. Also: bok choi, Jalapeno, Zucchini, Onion, Flank Steak, Avocado, Cheese.
Orange
Flank Steak
Almonds
Carrots
Orange
Soup - chicken and beef base with chili powder, cumin, lime, garlic and cilantro. Also: bok choi, Jalapeno, Zucchini, Onion, Flank Steak, Avocado, Cheese.
Orange
Monday, March 2, 2015
3.2.2015 - Notes
Notes:
I need to do a weigh-in soon. According to the doctor, my blood sugar is at 121, which is the upper range of normal for my age group. More than likely, this is due to my body weight, which I know is high, but which I also don't really want to look at right now. My guess is that I'm around 270, maybe as high as 275. My 3-month goal should be to get it under 260 and my 6-month goal should be to get under 250. So that's roughly 25 pounds in 6 months, or by September 1.
The first 15 pounds will make a big difference in how I look and feel and how my clothes feel.
The keys to getting this done are the following:
1) Diet
2) Working out 3X per week
3) Some sort of daily activity
4) Maintaining a daily journal
Diet is the biggest part of this, and for me also the most difficult. One key to remember is to not let cheat meals pile up one after the other. Don't freak out about 1 cheat meal, but don't let 1 or 2 cheat meals become an excuse for 10 cheat meals. Get back on the horse as soon as possible.
Working out 3X per week will be tough right now, but will be easier as I get myself back into the habit.
Daily activity can be something as simple as walking a mile or doing a mini-workout in my apartment.
Maintaining a daily journal is key because it will help me keep myself motivated. I'll do a weigh-in a couple of weeks from now and thereafter will track it daily in the mornings when I wake up.
Food:
Small Apple
Carrots
Almonds
Walnuts
Baked Chicken Thighs, 2
Salad - greens, cucs, onion, avocado, smoked salmon, blue cheese dressing
Plantain chips
dried sausage
cheese
chocolate
I need to do a weigh-in soon. According to the doctor, my blood sugar is at 121, which is the upper range of normal for my age group. More than likely, this is due to my body weight, which I know is high, but which I also don't really want to look at right now. My guess is that I'm around 270, maybe as high as 275. My 3-month goal should be to get it under 260 and my 6-month goal should be to get under 250. So that's roughly 25 pounds in 6 months, or by September 1.
The first 15 pounds will make a big difference in how I look and feel and how my clothes feel.
The keys to getting this done are the following:
1) Diet
2) Working out 3X per week
3) Some sort of daily activity
4) Maintaining a daily journal
Diet is the biggest part of this, and for me also the most difficult. One key to remember is to not let cheat meals pile up one after the other. Don't freak out about 1 cheat meal, but don't let 1 or 2 cheat meals become an excuse for 10 cheat meals. Get back on the horse as soon as possible.
Working out 3X per week will be tough right now, but will be easier as I get myself back into the habit.
Daily activity can be something as simple as walking a mile or doing a mini-workout in my apartment.
Maintaining a daily journal is key because it will help me keep myself motivated. I'll do a weigh-in a couple of weeks from now and thereafter will track it daily in the mornings when I wake up.
Food:
Small Apple
Carrots
Almonds
Walnuts
Baked Chicken Thighs, 2
Salad - greens, cucs, onion, avocado, smoked salmon, blue cheese dressing
Plantain chips
dried sausage
cheese
chocolate
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