Food - 08/06/08

Breakfast:

• 1/2 cup Cottage cheese
• 1 scoop Protein powder
• 50g blueberries
• 5g Biotest Superfood

Lunch:

• Ate out:
• 3 hushpuppies
• 1 cup corn and crab bisque
• 1 citrus grilled tuna salad, mixed salad greens, mandarins, feta, walnuts

Not the worst lunch, but not PN compliant due to missing my 2 other meals and the hush puppies and bisque.

PM Workout - Circuit Training

Dinner:

• 2 x grass fed Buffalo franks
• shrimp
• Steamed Zucchini
• Mushrooms
• Black beans
• Organic ginger sesame sauce

Drinks throught the day the have been water and green tea. (I use a packet of stevia in my tea)

I also had one cup of black coffee

Workout - 08/06/08

Wednesday AM:

• Rest - Woot, an hour extra sleep

Wednesday PM:

Circuit training at BJJ School

• Running - 10-15 mins
  
• 1 min work rounds, 30 sec (rest/switch):
  
• Ring Pushups w/ feet elevated on a box
• 12" box jumps
• slosh pipe walk and carry
• Ab Wheel
• Deadlift (135lb)
• Bosu Ball Pistons (15lb db's)
• Burpee w/ pullup
• Kick Arounds
• Rowing Machine

What actually happened was more like this:

• Hold myself up on the rings was the primary feat, not sure pushups ever got involved
• Box jumps were good, I normally use the 18" box but that was being used for the rings
• Squatting and picking the pipe up was a challenge, no walking. The pipe is about 15' I think and half full of water
• ab wheel was good
• pistons were good
• burpee, I leapt up and grabbed the bar hanging for a split second, still not up to pullups yet
• Kick Arounds were good
• Rowing machine got me a bunch of kudo's from the guys, I held a 1.45 average. I have no clue what that means but they all said it was awesome. all I know is I was a hairsbreadth from vomiting :)

All in all a great workout, I love these circuit training sessions. Brutal but so rewarding.

Food - 08/05/08

Pre-Workout Shake

• 1/2 cup Cottage cheese
• 1 scoop Metabolic Drive Protein Powder
• 3oz Bolthouse Farms Green Goodness
• 50g blueberries
• 1tbsp Genuine Health Greens+

AM Workout

Breakfast:

• 1/4 cup dry oatmeal
• 1/4 cup Cottage cheese
• Half scoop Protein powder
• 5g Biotest Superfood
• 1tbsp Carlsons Fish Oil

Meals 2, 3 and 4 are batch cooked and split into 3 tubs

• 9oz 99% lean ground turkey
• 6oz Green beans
• 3oz Carrots
• 3oz Water chestnuts
• 3oz Sugar Snap Peas
• 14oz diced tomatoes
• 5oz Mushrooms

PM Workout

Dinner:

• 2 x Applegate Farms organic spinach and feta sausages
• Steamed Zucchini
• Mushrooms
• Black beans
• Organic peanut satay sauce

Drinks throught the day the have been water and green tea. (I use a packet of stevia in my tea)

Workout - 08/05/08

Tuesday AM:

Using 26lb Kettlebell.

• Turkish Get-Ups - 8 mins of alternating reps. Total reps: 16
• 2 mins rest
• 1 handed swings. 30 sec work, 60 sec rest - alternate hands.
  x 10 sets = 15 mins total, 202 swings - Average 20 swings per hand

Tuesday PM:

• Horse Riding - 1 hour.
  

Food - 08/04/08

Pre-Workout Shake

• 1/2 cup Cottage cheese
• 1 scoop Metabolic Drive Protein Powder
• 3oz Bolthouse Farms Green Goodness
• Half a banana
• 1tbsp Genuine Health Greens+
• 1tbsp Maca Powder

AM Workout

Breakfast:

• 1/4 cup oatmeal
• 1/4 cup Cottage cheese
• Half scoop Protein powder
• 5g Biotest Superfood
• 1tbsp Carlsons Fish Oil

Meals 2, 3 and 4 are batch cooked and split into 3 tubs

• 9oz 99% lean ground turkey
• 6oz Green beans
• 11oz Broccoli
• 3oz Carrots
• 3oz Water chestnuts
• 3oz Sugar Snap Peas

PM Workout

Dinner:

• Salmon burger
• Steamed Zucchini
• Mushrooms
• Black beans
• Organic Ginger and Sesame sauce

Drinks throught the day the have been water and green tea. (I use a packet of stevia in my tea)

Workout - 08/04/08

Monday AM:

Using 26lb Kettlebell.

• Turkish Get-Ups - 5 mins of alternating reps. Total reps: 12
• 2 mins rest
• 2 handed swings. 30 sec work, 60 sec rest.
  x 11 sets = 15.5 mins total, 251 swings (should have been 10 sets, math at 6.30 am is not my strong point)

Monday PM:

• BJJ - 1 hour - 30 min warm up, 20 min technique, 10 mins rolling.

First Steps

Not quite first steps I guess, I have been dieting my whole life pretty much, I was the fat kid at school, the one sneaking Mars Bars when no one was looking and finding every excuse under the sun to get out of PE lessons.

Now I am 30 years old, and while I discovered, after moving from my English homeland to the United States, that my weight (180lbs @ 5'4) was considered almost 'normal' in comparison to the average American I am still not happy.

I want to be fit, I want to be healthy and above all, I wanna look good nekkid *grin*

I have been a avid follower of John Berardi and his Precision Nutrition program for the last 18 months and while I haven't exactly made any startling progress I have learned a whole lot about me, how I tick and I have drastically cleaned up my eating. I no longer live on junk, my main intake is healthy whole foods, lots of vegetables and lean meats. My lack of success has been due to weekend slipups and not enough exercise.

Thanks to a recent recommendation I was introduced to Intuitive Eating. This book has seriously turned around the way I am looking at food. I have been following it's principles for 2 weeks now and while I slipped up this weekend and fell back into old habits it has been an interesting experience. The slip whilst annoying did teach me a few things and I am going into this week with a clearer mindset on what it means to eat intuitively instead of gorging on candy and Wendy's spicy chicken sandwiches (damn that small weakness).

So having learned a bunch of stuff what am I doing?

Workouts:

• Kettlebells - these rock, I get up at 6.30am and do a 20 minute workout in the mornings. This week I started a fatloss plan from David Whitley, RKC.
• I am also training in Gracie Brazilian Jiu-Jitsu, whilst not training at the Gracie Acadamy I am training under one of Pedro Sauer's students.

Diet:

• Healthy whole foods
• Limited processed foods.
• Controlled carb intake, whilst still making up about 30% of my daily intake starchy carbs are limited to post workout. Gotta earn them. The rest of my carbs come from lots of vegetables and some fruit.

I will be posting my diet and workouts here on a daily basis.