Friday, March 16, 2012

My 25 Day Strict Paleo Diet Challenge(Day 3)

"Show Me Your Fat"



So here we are at Day 3 of the 25 Day Challenge.... However, I do know today is Day 4, but I had a steady shift at work last night and I don't like using my iPhone to write blogs with because the "blogger" app continuously wants to crash. So ....anyways Day 3, not much to today other than my goal was to monitor my fat intake and make sure 60% of my intake for the day was fat. Why? Josh Bunch told me to. Now I know what you're thinking and no, if he told me to jump off a bridge I wouldn't. He suggested it and after he suggested it I wanted to know why so I began to read some of the important things "fat" does for our body. 

I'm not going to go in to great detail about this but I wanted to hit some key points that were important to me. If you're curious about something I don't discuss "google" it. Besides making our foods taste good and keeping us warm during the cold winter months, fat is way more important than that. The things that stuck out to me were these:

1. Curbs Your Appetite
2. Promotes Muscle Growth
3. Decreases Infection Risk
4. Provides Absorption Of Vitamin A, S, E, K

Oh and another one and really this should be the most important if you don't have enough good fat..... Hair Loss. Now my answer to the question I ask myself everyday when I look in the mirror has been answered. I'm not going in to any detail about the above list it would take to long. Just research it on your own. 

So on to what I ate, what I did, and how I felt for Day 3:

Day 3(March 15th)
Breakfast:
2 Cups of Coffee
4oz Eye of Round Steak(Left Over From Day 2)
3 Farm Fresh Brown Eggs
2 Tbsp EV Olive Oil
H20
Fish Oil +D3
H20

Lunch:
6-8oz of Shrimp(Broiled)
Green Beans(1/2 a plate full)
2 Tbsp EV Olive Oil(Tossed in Shrimp)
Fish Oil +D3
H20

WOD:
Rest Day
30-45 minutes of Mobility Throughout The Day

Dinner:
Chicken Sausages(2 Sausages)
Asparagus(12 Spears)
2 Tbsp Coconut Oil
Fish Oil +D3
H20

Snack:
3oz All Natural Sugar Free Beef Jerky(For the life of me I can't remember the name)
Cashews(Salt Free)

At the end of the day I hit my goal. My food intake for the day hit 60% Fat, 30% Protein, and 10% Carbs

Something you're going to see with my eating pattern is I eat stuff repeatedly. Why? Well I eat what I love. If you haven't ever read Quadzilla's blog you should. She wrote a really good piece about the paleo diet and how a person shouldn't make it complicated and they should eat what they love to eat. That's going to be the case with me. Eat what I love.

As far as how I felt for the day I felt good. Not to much soreness but I was really tight in the hips and hamstrings. Thank you K-Star for the almighty "Couch Stretch" I was glad to have the day off. Despite what we might think we have to rest and we shouldn't be stubborn about it. 




Thursday, March 15, 2012

My 25 Day Strict Paleo Diet Challenge(Day 1 and 2)

"Where For Art Thou Paleo?"



Like the smooth flowing lyrics of Biggie Smalls, "I'm going back back ...back back.... to Cali, Cali." I'm going back back to the paleo way of eating. For the last two months I've tried something else. In the beginning I felt fine but over the last few weeks I've felt like Rocky when Mr. T unleashed his power of "Pitty The Fool" on him during their first title bout. Okay maybe not that bad but I definitely wasn't feeling the "Eye of The Tiger." So what did I do.... I emailed the paleo guru Josh Bunch at Practice CrossFit and picked his brain. Not only is Josh a standup guy but he's also very knowledgeable when it comes to nutrition. I had the pleasure of meeting Josh last year at "Back At The Ranch" in Troy, OH for my very first CrossFit competition. He definitely made a lasting impression on me after the few minutes we spent discussing the paleo diet, CrossFit, and getting my first  95lb thruster and pull-up a month after starting CrossFit at the competition. 

Josh recently came to Portsmouth Spartan Kettlebell Club, my local gym, and held the often imitated never duplicated Paleo Nutrition Seminar, "Don't Eat Dumb Sh%t." Unfortunately due to conflicts with my work schedule I was unable to attend, but I did score the club a bunch of chairs and tables to use for the event. I'm sure it was interesting and in the future I hope to attend a seminar so I can take it in first hand. Even though I missed it what's great about the members of PSKC and Josh is that if you ask for help/guidance you're going to get it. So between the members of PSKC and the TONS of information Josh Bunch sent me via email I loaded up on what I needed to do and my journey as of March 13th officially began. 

I'm sure by now if you follow me on Facebook you're getting tired of my "Food Porn" pictures so I thought to myself what better way then to use this blog I have to share each and every day with you. From what I eat, how I feel, and what I'm doing as far as workouts. My only goal is maybe I can help someone out there to find inspiration like I have to be, as Dale King would say, "More awesome than yesterday." So without further notice, seeing how this blog is a couple days late, I'll get to what I've been eating, how I've been feeling, and what exercises I've been doing over the last two days down to the last detail.

Day 1(March 13th)
Breakfast:
6 Slices of Nitrate Free Bacon
4 Fresh From The Farm Brown Eggs(These are really from my neighbors farm. Chickens are free-range vegetarian fed) cooked in 2 Tbsp of EV Olive Oil
2 Cups Black Coffee
20oz of H20
Fish Oil +D3

Strength Training:
5/3/1 Back Squat
5/3/1 Bench Press

Post Training Shake:
2 Scoops of Progenex More Muscle
2 Scoops of Progenex Recovery
20oz of H20

Lunch:
8oz Ribeye Steak
12 Asparagus Spears
2 Tbsp of EV Olive Oil
20oz of H20
Fish Oil +D3

PSKC WOD:
Running Dirty 30(Workout available on WODstack.com)

Post WOD Shake:
2 Scoops of Progenex Recovery
A ton of H20(Psycho Cindi(I spelled it right this time) made me sweat a ton trying to stay ahead of her)

Dinner:
4oz of Salmon
12 Asparagus Spears
2 Tbsp of Coconut Oil
20oz of H20
Fish Oil +D3

So that's what I ate for Day 1. How did I feel? I felt okay at the end of the day. What, you didn't feel great you say? I'd be bullshitting you and wasting your time if I said that for two reasons. #1. It's day one, it's going to take some time to detox my body. #2. I did heavy back squats and then hit up a WOD later that day that involved 2 miles of running, 150 hand release pushups(Which only 2 1/2 rounds were RX), 150 AbMat Situps(I love the AbMat, btw), topped off with 150 Kettlebell Swings @ 53lbs. If someone tells you they felt great after that either a politician or a straight up bad ass like C.U.W. or Quadzilla. However, I did beat my goal of 40 minutes to complete this by 6 minutes largely in part to "Psycho" Cindi, with an "I" bearing down on my heels the whole time. Thanks for the push! There's plenty more I could say about Day 1 giving you my fat, protein, and carb breakdown(Because I'm anal about tracking everything I eat but I won't because JB said it best, "Worry about eating real food.")

Day 2(March 14th)
Breakfast:
4oz Ground Turkey
4 Slices of Nitrate Free Bacon
6 Asparagus Spears(I know what you're thinking, "That's a bunch of Asparagus man!" I know, but I love it. It makes your pee smell manly too. I've already found myself marking territory in my yard to warn the neighborhood dogs I'm a bad ass) 
2 Cups of Black Coffee
20oz of H20
Fish Oil +D3

Lunch:
6-8oz Broiled Shrimp
Broccoli, 1/2 a plate full
Tossed Shrimp in 2 Tbsp EV Olive Oil before broiling
20oz of H20
Fish Oil +D3

Pre-WOD Shake:
2 Scoops of Progenex More Muscle
20oz of H20

WOD:
Hammer Farts(Like Hammer's Farts It Was Deadly. WOD available on WODstack.com)

Post-WOD Shake:
Progenex Recovery
Tons of H20(I was sweating like a Baptist Preacher during a hot summers day revival ....swamp ass sweaty)

Dinner:
8oz Eye of Round Steak
1/2 Plate Full of Harvest Cut Green Beans
2 Tbsp of Coconut Oil
Fish Oil +D3
20oz of H20

So that's Day 2. How did I feel today? Pretty good! The biggest thing I noticed was the soreness. I had very little which I thought would have been more due to the amount of work I did the day before. During the metcon I hit 155lb Power Cleans for 4 rounds(24 reps). To me this was great because my max power clean was 175. Was it nutrition, was it 5/3/1, was it because I had Shep pushing my ass, that lead to all of this? I don't know to be honest, but I will say I don't care what it was because I set a goal of 3 rounds and I got 4. That's what I care about. Setting goals and hitting the mark or breaking it.

So there's my first 2 days of 25. Something I should note. I drink water constantly not just with my meals. I make it a point to hit 2 gallons a day and will probably up that even more, seeing how we are getting warmer weather, to 2.5 - 3.0 gallons. Hydration to me is more important than nutrition. And yes, that's all I drink is water and the occassional cup(s) of coffee in the morning(s). 

Another thing I've decided to do and this breaks my heart to say it.... I'm giving up alcohol. I haven't drank since February 22nd and I'm not going to anymore. Does that mean I'm not one of the cool kids now? Probably does, doesn't it?

In closing, I just want to say how proud I am of the individuals who will be completing their 25 day challenge as of March 16th. I really do hope you guys stay with it. Also a shout out to Mike "The Snatch" Dillow who continues to impress me by the strength and endurance he's gaining and the weight he's losing. You're going to need some new clothes mayne! Congrats to everyone on a challenge completed. Oh and those who didn't stay the course and folded.... You can always do it again!







Thursday, February 23, 2012

From Couch Potato To Crossfit Games Competitor

It's been a long time since I've posted a blog. I guess I was looking for that "drive" to come back and tonight it did.

For those of you who are new to the blog I just want to give you a quick rundown of who I am and who I used to be.

Six months ago I learned about PSKC after seeing it on a friends Facebook page. At one point in my life I had always been interested in fitness, getting healthy, and enjoying life but these are three major things that six months ago I had no desire to do. I was a depressed individual, out of shape(still am but not as bad), and my fitness consisted of 12oz curls and thumb presses(remote for the tv).

I had been wanting to find something, a hobby if you will. So I read up on PSKC and sent the owner an email. Told him basically I was a fat slob who didn't value my life and after reading the story of Troy Staker aka The Machine I wanted to change that for many reasons.

Fast forward six months and now look at me! A Crossfit athlete... That's right an athlete! Long gone is the fat, depressing, hating my life individual. Now I'm the motha fuckin' Grizz.... A 2012 Crossfit Games Competitor. However I didn't get here on my own. Like Dale has told us all.... I'll pave the path for you but it's up to us to walk down it. It's because of each and every individual at PSKC I am who I am today. From the countless text messages during my month hiatus to seeing someone from the gym out in public wanting to know where the hell I'd been and the cheers, high fives, and hugs I got when I returned and tonight.... This is why I am who I am.

PSKC isn't just about lifting weights..... No its much more than that. It's about supporting one another to be better, to laugh, to smile, to be faster, stronger, or as Dale would say..... Be Awesome!!

Turns out I found more than a hobby. I found a second family. One I always look forward to seeing each and every day I can.

If you haven't signed up for the 2012 Crossfit Open do it! You won't regret it and you'll have an entire family supporting you during the next five weeks.

Also I just want to say one thing to Zak Lafontaine. Thanks for telling my ass to sign-up! Thanks for the friendship we've made over the past six months too. And oh yeah, thanks for not letting me embrace the suck alone tonight!

To everyone who was there tonight and cheered Zak and I on thank you from the bottom of my heart! Pretty sure you accounted for a few reps!

Now..... Go be awesome! You got this!