7/24

Coffee
3 eggs
Grapefruit
Beef with hot sauce, jalepenos, mushrooms, and peppers
Pineapple
Grapes
More ground beef with jalepenos



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7/19

Coffee
3 eggs
Nectarine
Grapefruit
2 burgers with mustard
Pistachios
Spicy Chicken
Green beans



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7/18

Coffee
Lara bar
3 eggs
Blueberries
Pistachios
2 burgers with mustard
Broccoli with evoo
Grapefruit
Coconut shavings
Beef brisket



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7/17

Coffee
Strawberries
Almonds
3 eggs
Ribeye with mushrooms
Asparagus
Sweet potato
Pistachios
Grapefruit
Chicken soup
Green beans


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7/16

Coffee
Apple
3 eggs
Peach
Pistachios
Burger with mustard
Broccoli with evoo
Strawberries
Fiesta chicken




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7/15

Coffee
3 eggs
Pistachios
Apple
Peach
Burger with mustard
Broccoli with evoo
Fiesta chicken

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7/14

Coffee
3 eggs with walnut oil
Nectarine
2 burgers with mustard
Apple
Pistachios
Ny strip steak
Broccoli



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7/13

Coffee
3 eggs
Beef brisket
Walnuts
Nectarine
Apple
Chicken
Sweet potatoes

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7/12

Coffee
Nectarine
Beef brisket
Apple
Walnuts
Spicy chicken soup
Pistachios
Raspberries
Coffee
Broccoli with evoo
Beef brisket with mushrooms and onions


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7/11

Coffee
4 eggs
Nectarine
Pistachios
2 burgers with mustard and salt
Chicken soup
2 apples
Beef brisket with mushrooms and onions


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7/10

Black coffee
4 eggs
Nectarine
Strawberries (3)
Beef brisket with mushrooms and onions
More lunch leftovers
Rotiserrie chicken
Raspberries



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7/8

Black coffee
Apple
4 eggs
Almonds
2 burgers with mustard
Blueberries
Half apple
Pistachios
Broccoli with evoo, lemon juice, and salt
Spicy chicken soup (paleo recipe)
Black coffee


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7/7

Black coffee
Apple
Almonds
5 eggs
Chili
Blueberries
2 burgers with mustard
Pistachios
Cucumber with evoo, salt and pepper
Chicken soup with vegetables



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7/6

3 eggs
Black coffee
Blueberries
3 eggs
Wild salmon filet
Pistachio nuts


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7/5

Black coffee
Apple
5 eggs
Blueberries
Chili
Pistachio nuts
Apple
Chili


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7/4

Black coffee
3 eggs
Half a banana
Burger with salt and pepper
Apple
Pistachios
Broccoli
Paleo chili
3 spoonfuls of blueberries



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7/3

Black coffee
2 eggs
Almonds
Rotisserie chicken
Banana
Pistachio nuts
Broccoli with EVOO, lemon juice and salt
8 oz flank steak with EVOO, salt, and pepper


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7/2

Black coffee
3 eggs
Paleo chili
Pistachio nuts
Chicken breast
Paleo chili
Flank steak


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7/1

Black coffee
3 eggs nothing added
Carrots
Chicken breast with o.o., salt, and pepper
Carrots
Apple
Broccoli with o.o., lemon juice and salt
Paleo chili (yum!)


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Thur 3/17

4 RFT:

50 Wallball
40 KB swing 20kg
30 K2E
20 Push press 95lb
10 Double unders

Time of 57:30

This one was without a doubt the toughest wod of 2011 so far! I felt the same way after this wod as I do when I get done with "Murph".

Friday 3/11

WOD
PULVERIZED
4 Rounds For Time
Row
500M/600M/700M/800M
Burpees
20/15/12/10
Sledgehammer on Tire
60/80/100/150
KB Farmers Carry 32KG / 20KG
Length of parking lot down and back each round

Time was 43:45. This was a cool workout, we did it outside and it was about 50 degrees so it didn't suck as much I guess. I actually didn't mind the 400 sledgehammer on tire, although it was challenging. I've missed blogging a couple of days this week, it's been a very busy week, but I'm going to do better next week.

Tuesday 3/8

20 min amrap:
10 mailto:deadlifts@%20185lbs
20 KB push press @ 20kg
26 walking lunges

4 1/3 rounds completed

Coffee
Lara bar
Paleokit
Baked chicken
Meatballs
Broccoli
Paleokit
Ahi tuna
Salmon
Butterfish
Mai Tai (cheat)
Mango sorbet (cheat)

Monday 3/7

Coffee
Lara bar
Chicken caesar salad with cheese
Lara bar
Paleokit
3 burgers with mayo, cheese, and bacon
Salmon

Friday 3/4

WOD
The Viking / a workout based on a story...
For Time:
1000M Row (Rowing from the ship to shore)
1/2 Mile Run (Storming the town)
50 Sledgehammer on the tire (Beating down the doors to the homes)
50 Slam Balls (Plundering and pillaging)
50 Sledgehammer on the tire (Beating your way back out)
1/2 Mile Run (Getting out of town)
1000M Row (getting back to the ship)

Time was 29:55

Coffee
Eggs with creamed spinach

Thursday 3/3

Coffee
Paleo krunch bar
Birthday lunch at Roys:
Ahi tuna
Salad
Mahi Mahi with 3 potatoes, asparagus, and sauce
Lara bar
Birthday dinner at Flemings:
I was very bad! The only thing paleo I had was a steak
and mushrooms.

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Wed 3/2

Turning 30 tomorrow!

5 Rounds for time:
(Max reps for one minute per exercise, rest 1 min after each round)

Deadlift@ 95lb
Hang power clean @ 95lb
Push press @ 95lb

Score:
98 deadlifts
54 hang power cleans
52 push press
204 total score

Coffee
3 eggs with creamed spinich
Lara bar
1/2 Ribeye with mushrooms
Lara bar
Paleokit
Chicken marsala
Mixed vegetables

Tue 3/1

Coffee
3 eggs
Lara bar
Spicy shrimp soup with peppers
Lara bar
3 burgers with mayo and A1 sauce
Ribeye
Mushrooms
Creamed spinach

Mon 2/28

Coffee
4 eggs
Lara bar
Burrito bowl from Chipotle (chicken,
salsa, cheese & sour cream)
Lara bar
Paleo kit
Spicy soup (shrimp & peppers)

Sun 2/27

Coffee
Omelette with feta cheese, tomato, and gyro meat
Two slices of tomato
Lara bar
Paleokit
3 burgers with mayo and A1 sauce
Italian salad with chicken

Sat 2/26

Coffee
Lara bar
Burger with cheese and bacon
Paleokit
From Outback:
Ahi tuna with sauce
Chopped salad
2 Lobster tails with butter
Broccoli

Friday 2/25

Coffee
Chicken stew
Lara bar
3 burgers with cheese and A1 sauce
Paleokit
Crab cake
Spicy chicken soup
Chicken parm (unbreaded)
Two scoops of ice cream with caramel (big cheat)
Capaccino

I know I had some cheats today, but it was a stressful week and I kept the nutrition pretty clean so I felt like I could have a few cheats today :)

Thur 2/24

3 RFT:

50 Jumping Alternating Lunges
21 Pullups (thin band)
10 Snatches @95lbs

Time 19:23

Coffee
Lara bar
3 eggs
Salad with tomatoes
Skirt steak
Paleokit
Tequila with seltzer and lime
Chicken stew (crockpot)

Wed 2/23

Rest day

Coffee
Grapefruit
Paleokit
3 burgers with cheese and A1 sauce
2 Lara bars (paleo fruit & nuts)
Paleo stew (beef and veggies)
Mashed cawliflower
Tequila and seltzer
Apple

Tue 2/22

Crossfit WOD For 15 minutes:
1st minute-1 power clean
2nd minute-2 power cleans
15th minute-15 power cleans

Total score of 71 power cleans @115lbs

Mini Cindy:

15 min amrap:
5 pullups
10 pushups
15 squats

Total of 10 rounds completed

Coffee
3 eggs
Spicy chicken soup
Coconut
3 burgers with mustard
Tomato soup

Mon 2/21

Coffee
Paleokit
Skirt steak
Salad with tomatoes
Almonds
Beef jerky
Spicy chicken soup with veggies
Grapefruit
Ribeye steak


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Sun 2/20

Coffee
Beef jerky
Coconut
Paleo krunch bar
Omelette with peppers and salsa
Fruit cup
Taco and 2 enchiritos (big cheat :)


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Friday 2/18

Coffee
3 eggs cooked in butter
3 burgers with mayo and hot sauce
Full package of Jack Links beef jerky
Coconut
Italian salad
Chicken trio from Carrabbas
Veggie medly


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Thursday 2/17

Coffee with cream (cheat)
Paleokit
3 burgers from five guys with mayo and hot sauce (delicious!)
Coconut
Almonds
Beef stew (paleo)


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Wed 2/16

"Nasty Girls"

3 RFT:

50 Air squats
7 Muscle ups (sub 7 dips & 7 pullups)
10 Hang power clean @115lbs

Time of 13:45

Coffee
Apple
Paleo krunch bar
Paleokit
Chicken dive-in
Coconut
3 burgers with mustard and mayo
Beef stroganoff (paleo style)

Tue 2/15

Rest day

Coffee
7 oz coconut milk (gettin' my fat)
Beef stew
Paleokit
Coconut shavings (more fat)
Almonds
Coffee
Chicken dive-in (from the everyday paleo site)

Monday 2/14

Tabatas on Crack

8 Rounds of each exercise
20 seconds of work, 10 seconds of rest

41 Pullups
42 Pushups
53 Situps
89 Squats

225 Total score

Coffee
4 eggs
Paleokit
3 burgers with mustard and mayo (small cheat)
Paleokit
Beef stew
Blueberries
Paleo krunch bar

Sun 2/13

Rest day

I just got done reading Gary Taube's new book, Why We Get Fat and I would highly recommend it. It is a much easier read than his earlier book Good Calories Bad Calories which was too lengthy and technical. His new book has a lot of the same stuff in it, but is just way easier and more enjoyable to read. I feel like I am much more knowledgable about nutrition now that I have read Taube's new book and Robb Wolf's Paleo Solution.

It's been a little more than a month now (33 days) that I have been eating a fairly low-carb diet, I'd say about 85% strict paleo and I'm feeling great. I haven't had too many cravings for sweet things, and my energy levels have been consistent throughout the day. I feel like I am eating less frequently and I'm probably eating fewer calories than before even though I'm not really trying to do that. I have to say that I really am enjoying the diet, I really don't mind eating a steak almost every day. There's this great place up here in Tampa called Renzo's that sells Argentine style flank and skirt steak with chimichurri sauce that is freaking amazing. I could pretty much eat there everyday. At any rate, I'm still making progress with the weight loss. I'm at 192lbs as of this morning and so I'm down a total of 8lbs in only 33 days, and I really can't complain about the results that come from eating paleo.

Coffee
4 eggs
Omelette with feta cheese, gyro meat, and tomatoes
Apple
Lamb with au ju sauce
Grapefruit

Sat 2/12

Coffee
Paleo krunch bar
3 burgers with mustard and jalepeno peppers
Paleo kit
Italian salad
13 oz. Ribeye steak
Vegetable medly
Tequila with selzter


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Friday 2/11

Coffee with cream (cheat)
Grapefruit
Beef jerky
Salad with tomatoes
Skirt steak with chimichurri sauce
Paleo kit
Almonds
Chicken & Sausage Cacciatore (low carb version)
Tequila with seltzer

Thur 2/10

Crossfit Total

1 Rep Max:
Deadlift - 315lbs
Squat - 235lbs
Push Press - 165lbs

Total of 715lbs

Coffee
3 Eggs
Paleo krunch bar
3 burgers with cheese and mustard
Beef jerky
Chicken and sausage cacciatore

Wed 2/9

Coffee
Grapefruit
Paleo kit
Salmon
Broccoli with olive oil, lemon, salt
Coffee
Almonds
Paleo kit
2 burgers with mushrooms and onions


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Tue 2/8

Crossfit wod:

"Fran" One of the nasty girls and a Crossfit benchmark

21-15-9
Thrusters @95lbs
Pull ups (thin band)

Time of 8:27

Coffee
Paleo krunch bar
3 Eggs
Paleo kit
5 Chicken tenderloins with olive oil, salt, pepper
Paleo krunch bar (basically a granola bar w/out any grains)
Beef jerky
Salad with tomatoes
Flank steak

Mon 2/7

Coffee
Handful almonds
3 burgers with cheese
Beef jerky
Paleo krunch bar
Paleo kit
Salmon


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Sun 2/6

Coffee
Bacon & Sausage (cheat)
Grapefruit & oranges
Ahi tuna
Wolf fish stuffed with shrimp and crab
Broccoli
Jamacain coconut pie (cheat)

Sat 2/5

Rest day

Black coffee
Leftover chicken marsala
Vegetable medley (eggplant,
squash, carrots, cawliflower, peppers)
Five guys burger (no bun) with mustard, cheese, and bacon
3 grilled shrimp
Salad with ahi tuna
12 oz steak
Mixed veggies

Friday 2/4

Day 21 of Living the Paleo Lifestyle

When I originally set my goal for weight loss at the beginning of the paleo challenge, it was 6lbs. for the first month. After the first week, it looked like that goal was going to be too easy to meet so I revised it to 10lbs. As of this morning, I'm down 7.6lbs and well in range of hitting the revised goal. The important thing is that I am confident that none of this weight loss has been muscle loss. In fact, if anything I may have increased muscle from the Crossfit wods and from eating higher quality foods like grassfed beef jerky. I've been getting plenty of protein and fat, and keeping the portions reasonable but not restricting calories. I basically just eat until I am full and satisfied. It turns out when you are eating things like steak, salmon, vegetables, etc. it's really damn hard to overeat like you could if you were eating junk food like pizza. I guess the bottom line is that while looking at the numbers on the scale go down is great, I am more focused on making eating about an 85% strict paleo diet into a habit and a lifestyle. If I can do that, the body fat will melt away and I will continue to get more lean until I reach an ideal body weight.

Crossfit WOD:

1/4 mile run carrying a 20lb. medicine ball

24-22-20-18-16
KB Push Press @20kg
Jumping K2E

1/2 mile run carrying 20lb. medicine ball

Time of 29:10

Coffee
Grapefruit
3 eggs
Salmon
Broccoli with olive oil, lemon juice, and sea salt
Almonds
Mixed berries
Chicken trio from Carrabbas (cheat)
Vegetable medly

Thur 2/3

Day 20 of Living Like A Caveman

Tomorrow morning is the big weigh in!

"Benchurpees"

15 min amrap
Bench press @ 115lbs
3 burpees everytime you rack the bar

*Score is total # of bench press reps

Total of 54 bench press

Grapefruit
6 almonds
3 eggs
Almonds
Flank steak
Salad with tomatoes and balsamic vinagrette
Bowl of chili

Wed 2/2

Crossfit WOD:

Every minute for 30 minutes:
1 snatch @105lbs
10 pushups
10 situps

Completed 20 rounds, and got crushed by this wod in the process.

Black coffee
3 eggs
Paleo kit
Bowl of paleo chili
Coffee
Paleo kit (last one but new paleo kits arrive tomorrow)
Grapefruit
Salmon

Tuesday 2/1

Rest day

Black coffee
3 eggs
Paleo kit
Broccoli with olive oil, lemon, and sea salt
Paleo kit
Handful of almonds
2 Bowls of chili

Mon 1/31

Day 18

I decided to weigh in since the last time i did was last Thursday, and I am down to 191.6 which is a total loss of 8.4lbs. I'm stoked! Yeah! These are the results I was looking for and I feel like even though the diet requires discipline that I can keep eating this way because getting these results is worth it and a lot of fun. Not to mention the fact that I feel physically better than I did a month ago, and my sinuses have cleared up completely. I think I may have had an allergy to something, maybe gluten? This week the goal is fewer cheats, two cheats for the next five days and then one cheat on the weekend.

Coffee
4 eggs
Handful of almonds
Salmon
Broccoli with olive oil, lemon juice, and a little sea salt
Paleo kit
Coffee
Coconut shavings
Salmon
Zuccini

Sun 1/30

Coffee
Paleo kit
Salad with mustard vinagrette (no cheese or croutons)
Ny strip steak
Broccoli no butter
Tequila with seltzer
2 Salmon filets


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Sat 1/29

Coffee
Omelette with kielbasa sausage and cheese
Grapes, cantelope, and honeydew
Paleo kit
Ahi tuna with sauce
Salad with mustard vinagrette
Steak
Lobster with butter (cheat)


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Friday 1/28

Coffee
Paleo kit
Handful of almonds
Handful of blueberries
2 stuffed peppers with beef
Coconut
Coffee
Apple
4 shrimp with sauce
Ahi tuna with sauce
Wedge salad
Chicken breast with cheese, bacon, and mushrooms

Thur 1/27

I was very happy to look at the scale this morning and see exactly 194lbs. My original goal of losing 6lbs. has been achieved and we aren't even 2 weeks into the paleo challenge yet! This paleo stuff really works. To meet my revised goal of 10lbs. I only have to drop 4 more in two weeks so that should be very doable. I'm going to try doing a little intermittent fasting this morning and see how that goes. I know Robb Wolf is a big believer in IF. The last food I ate was at 8pm last night, so if I can hold off until 11am this morning that will be a 15 hour intermittent fast (IF).

Black coffee
Paleo kit @11am
Eggplant, beef, tomatoes
Apple
Handful of Almonds
Coconut flakes
Broccoli with olive oil and lemon
2 strips bacon
2 Stuffed green peppers with beef, bacon, onions and celery

Wed 1/26

Black coffee
Apple
4 eggs
Handful of almonds
Pork chop
Spaghetti squash with g.f. butter
Paleo kit
Tequila with seltzer
Blueberries
Eggplant, hamburger, and sweet potato

Tuesday 1/25

Coffee
3 eggs
Paleo kit
Chicken breast with parsley and other paleo seasonings
Paleo kit
Coffee
Handful of almonds
Tequila with seltzer
Pork chop
Spaghetti squash with g/f butter

Monday 1/24

The cold symptoms are on their last leg and have almost fully subsided. I think by tomorrow morning I should be feeling 100% again, which is good because I will be hitting the 6AM Crossfit wod. I wanted to get on the scale today and weigh in, but the battery is dead on the scale. Oh well, it's probably better not to weigh myself everyday anyway, once a week is enough. Feeling a little weak today with a pretty intense headache, I don't think I ate enough food yesterday or today so far and I think a nice big meal is what I need.

Coffee
3 eggs
Apple
Paleo kit
Coconut shavings
Steak salad with green peppers, onions, and salsa
Handful of roasted almonds
Coffee
Salmon
Tequila with seltzer
Salmon
Green beans

Sun 1/23

Coffee
Paleo kit
Wings
Tangerines
Handful almonds (unsalted)
Salad with feta cheese and homemade vinagrette dressing
Beef pot roast with one carrot and peas
Paleo kit


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Sat 1/22

Black coffee
Paleo kit (beef jerky, almonds, pecans, macedamia nuts, berries)
3 cheese omelette
Paleo kit
10 rotisserie wings
Wedge salad
Steak
Broccoli



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Friday 1/21

The results are in and the scale says 194.8 (5.2 lbs. less) than it did last Friday a week ago! The Paleo Solution works! I think I am getting used to eating this way and I think my body has now switched from running primarily from carbs to running on body fat. Now if I can just shake these annoying cold-like symptoms I will have no complaints.

Rest day (due to feeling sick)

Black coffee
3 eggs
Coconut
Skirt steak
Salad
Paleo kit
Broccoli with olive oil and lemon
Spicy chicken soup
Chicken Parmesan (unbreaded) with cheese (1 cheat)

Thur 1/20

WOD:
3 Rounds for time:
500 m row
21 snatches @75lbs
Time of 16:12

Tomorrow is the big weigh in! I'm excited to see how many lbs. I've lost in only a week. Hopefully my paleo induced cold symptoms won't last long. I'm not digging the sore throat or congestion this morning, stupid gluten withdrawal. I hate gluten and everything it stands for.

Black coffee
Chicken breast with seasonings
Coconut shavings (organic, unsweetened)
Paleo kit
Flank steak with salad
More coconut
Coffee
Mahi mahi with olive salsa

Wed 1/19

WOD:

3 Rounds for time:

30 squat cleans @95lbs (As Rx'd)
30 hands off pushups
1/4 mile run

Time 34:03

Black coffee
Mixed berries
Salmon
Paleo kit
Burger with green pepper and mushroom
Paleo kit
Black coffee
3 wings
Broccoli with olive oil and lemon juice
Chicken breast

Tuesday 1/18

Rest day

Black coffee
4 eggs
Paleo kit
2 burgers with green peppers, mushrooms, and onion
Black coffee
Paleo kit (beef jerky, nuts, berries)
Salmon
Zucchini with olive oil, garlic, salt and pepper
Blueberries


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Mon 1/17

Rest day

Black coffee
The works omelette (bacon, ham, sausage, onion, mushroom, cheese, tomatoes)
Small cup of mixed fruit
Chicken breast with cheese, mushroom, and bacon
Black coffee
Paleo kit (grassfed beef jerky, macadamia nuts, small amounts of fruit)
Bowl of green beans with olive oil and lemon juice
Two burgers with green peppers, onions, and mushrooms


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Sun 1/16

Rest day

Coffee
9 wings
Porterhouse
Asparagus
Mushrooms
Sirloin steak
Broccoli



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Sat 1/15

Rest day

Coffee
Roasted almonds
Eggs
Bacon
Sausage
Tomato
Tequila with seltzer and lime
Rotisserie wings
Steak
Burger
Broccoli


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Friday 1/14

The Paleo Challenge has now begun. The first week or two is going to suck, but it will be worth it once the results come. Started off the challenge with a weight of 199.8 lbs.

WOD:

Every minute for 20 minutes:

10 situps + alternate pullups/pushups

Score: Add total pullups and pushups

Score of 120

Black coffee
4 eggs
Salad with tomatoes and vinagrette dressing
Flank steak
Burrito bowl (chicken, gaucamole, and hot salsa)
6 small strawberries

Thur 1/13

Rest day (because it was 30 degrees at 6AM!)

This day is going to be a fun one, for tomorrow I am starting a 30 day paleo challenge with a friend who will keep me accountable for my diet. I am going to be fully enjoying all of the bad foods today, but mostly bread and sugar. Today will probably be the worst day for my diet ever. My goal for the challenge is to get leaner and establish good eating habits. Specifically, my goal is to drop 6lbs and get down to 192lbs by the end of the 30 days. At the end of the 30 days I will see how things go and consider extending it to a 60 day paleo challenge. I am planning on three cheats per week, but small cheats and nothing that is sweet. My planned cheats are going to be something like cheese or a tequila with seltzer and lime. I will be blogging in detail everything that I eat or drink. Keep in mind the challenge starts tomorrow. So here we go!

Panera Bread:
Hazelnut coffee with half & half and sugar
Cinammon crunch bagel with butter
Cherry and cheese danish
Five Guys:
Double bacon cheeseburge with mayo and A1 sauce
Cherry coke
Carrabbas:
Spicy chicken soup
Pizza
John Cole Dessert (Vanilla ice cream + caramel)

My guess is that I consumed at least 4,000 calories and had 5-10x the daily recommended amount of fat as prescribed by the US Government's Food Pyramid. It was fun while it lasted.

It's all good! Paleo starts now.

Tuesday 1/11

Warmup:
2000m row

WOD:
Pullups 10-9-8-7-6-5-4-3-2-1
Burpees 1-2-3-4-5-6-7-8-9-10

Time of 12:41

Extra Work:
200 sledges

Wed 1/5

20 min amrap

5 deadlifts @200 lbs
15 second hang on bar

14 rounds completed


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