30 December 2009
year / max / min / avg
2005 / 174 / 156 / 165
2006 / 168 / 148 / 156
2007 / 169 / 160 / 165
2008 / 169 / 146 / 155
2009 / 155 / 142 / 148
Body fat (per scale; semi-reliable)
year / max / min / avg
2008 / 13.6 / 11.9 / 12.7
2009 / 10.8 / 8.1 / 9.6
Fastest 3.0 mile: 20:37
I should compare grocery bills as I'm sure that is up. Eating like a carnivore is expensive. A while back lipid panel results were posted in comparison to previous years. Nothing wrong there.
Just starting to think about goals, etc. for 2010.
29 December 2009
Outstanding sauvignon blanc with clam chowdah:
Parmesian crusted tilapia with lemon butter sauce with capers:
22 December 2009
Grass fed beef, cilantro frittata with pico. Used some Trader Joe's grass fed beef, but wife and I both agreed that something tasted off about it. Doubt we'll buy that again.
Erno-supplied pork chops with apple chutney and asparagus:
Old standby london broil, red wine vinegar & garlic marinate. Running late tonite, so dinner wasn't ready til like 10pm...after a mostly IF day:
16 December 2009
The availability of free food this month is astounding including Christmas cookies, soda, no less than three sheet cakes for the holidays (1 retirement party, 1 holiday party, 1 from another meeting), etc.
Did an all-day intermittent fast and was still fasting when I went to someone's retirement party. Only foods available where candy and cake. I was asked no less than 4 times if I wanted a piece. "I'm fine with my water, thanks."
Did make it to the gym today for a quick workout. Actually saw someone else doing dumbell snatches and was impressed. Easy run and a few back exercises, but still not 100% after the accident. Scale still hovering around 150.
12 December 2009
Today's body fat measurements:
Ab: 17.6 mm
Chest: 6.7 mm
Thigh: 6.0 mm
BF %: 10.5
Reflects and increase over last month but the same % as two months ago. ah well.
Other food bits of note: Found some coconut flour, so used that for a breading to coat some tilapia. cooked in coconut oil = delightful. Next time, I think I'll prepare a mango or pineapple salsa/chutney to complement it.
More grass fed beef. Got this cut from Springdell farms (Groton, MA). Went there looking for bacon and came back with beef. Got about a 20oz NY sirloin. Only marinated for a few hours but was one of the best steaks I've had in a while. Very tender and flavorful.
29 November 2009
- Actually lost 3 lb over the Thanksgiving break. Stayed pretty compliant paleo-wise and made a few meals for mom. She took us to a local veggie stand that was amazing. We picked up a bunch of stuff there. Here's a pic of about 1/3 of the stand, below.
- Weather was great in FL with highs in the 70's and 80's
- Managed to score some FAGE full-fat yogurt at the local Publix supermarket
- One day I went out for a run and got lost, but felt like I could run 10 miles. Ended up doing 3.5 in 25:50 according to mapmyrun.com.
- Caught up with the relatives and such.
- My 5 year old nephew powered down a whole turkey leg for dinner on Thanksgiving. Couldn't believe it. Maybe there is some Paleo promise there...
- yeah there were carbs-a-plenty to be had. I think I managed to only have a few nibbles and no pie or cake whatsoever.
- Funny, on the plane ride home, the snack choices were: cookies, peanuts, or pretzels. Why not just say "Carbs with sugar, carbs with bad oils, or carbs with salt". My wife asked if there was any fruit available and the stewardess looked at her like she was an alien.
- sadly, we were involved in a traffic accident the afternoon after I went for a morning run. We were stopped at a light, but the guy behind us did not stop and slammed into mom's poor civic at approximately 35 mph. Had to go to the ER. Not fun. We're both feeling some residual soreness and pain. I'm just hoping there are no long term issues and that my mom gets everything squared away insurance-wise.
21 November 2009
Went to the gym this morning and ran 3 in 23 and change. The chronic cardio is funny. I was positioned next to two people literally jogging on the treadmill. One guy (kinda pudgy) had already logged about 6.5 miles in 70 minutes according to the treadmill. The woman on the other side had already worked up a good sweat, but couldn't see her mileage since she had a towel over the display. So I started off at 7.5mph and ramped it up to 9.0mph by the end. Got off and did a few exercises with heavier weights.
So I'm getting ready to leave after about an hour at the gym and both those people were just getting done on the treadmill. The pudgy guy must have put in 10miles at <6mph. Woman was going a little faster, but just amazed me the time they put in.
Weight at 151 this morning. Been lurking over 150 for the past week or two. I'm not too concerned as my bf% went down last month. The caliper measurement post-holiday will be the watermark.
Anyway, back in about a week. I'm dreading the airports and the re-circulated airplane environment.
17 November 2009
So, gym wise decide to revisit the 5x5 stronglifts program for a bit for a change. I know that will get tiresome, but I like the idea of emphasizing heavier progressive weights. Been also thinking of bringing a small notebook with me to the gym so I can remember what I do.
And now we enter the dangerous time of year. Technically it probably began before Halloween with all of the sweets available. Now we're really entering the danger zone with year end parties, time with family, etc. If there was ever a time for discipline it is upon us.
Been a good week so far and despite more free goodies at work, I've been pretty good about it. Hopefully this will carry over into next week and beyond with travel and time with some non-compliant family members.
12 November 2009
Despite the first roast being a bit on the rare side, that was quickly devoured. Shown here is the second roast (sirloin roast). Browned all over, salted, peppered and then into the oven at 225F with pan degazed, little bit of red wine (not enough, ran out), celery, onions.
About 4 hours in the oven uncovered and meat thermo was reading 160F. Obviously more cooked than the previous but a bit dry. And a bit tougher than I would have thought. Not bad overall.
A few slices with ghee-sauteed veggies. Oddly, the roast done-ness was defintely asymmetric. Can't remember which side was more done, but I suspec the liquid side was rarer than the top.
Senya made her famous marinara sauce with meatballs served over spaghetti squash. The squash was especially stringy that doesn't show in the picture.
Tonite I grilled some flank steak from the grass-fed purchase not long ago. Marinated and served with steamed cali. Wife loved it so much she ate the other half. That really turned out well with the sear / slow cook method, but was so thin it was done in less than 10 minutes.
04 November 2009
Gym time yesterday and today. Highlights after almost a week off:
- ran easy pace 3.0 in 23:50
- upper body exercises still at status quo
- went to different Gold's today, what a state of disrepair that place is in. Broken lockers and equipment, but mid-day meathead traffic was down.
- emphasis on squatting deeper, but knee was protesting. Lighter weight (165)
- saw one dude exercising in khaki pants, loafers and a nice dress shirt. What are you thinking, man?
- may try yet a third Gold's tomorrow.
Body weight down to 147.
02 November 2009
9.9%, which is actually down a bit from the last two months. Shockingly, the scale was over 150 this morning. No doubt due to the gluttony over the weekend celebrating the anniversary. Here I am on the brunch cruise.
On to the chuck roast (grass-fed, about 3.5lb). Salted and peppered while browning on all sides, then deglazed the pan with red wine, onions, celery and a pepper. Put in the oven at 250F with meat thermometer. After two hours I was shocked to see the internal temp at close to 100F. So, like a dumbass, I turned the oven down and super slow cooked it for the next three hours. Internal meat temp was riding right around 135-140F, so I wasn't too worried. But alas, it turned out extremely rare. Even too rare for my taste. Ahh well, live and learn. But it was extremely tender and the cooked veggies with the red wine were delightful.
31 October 2009
Last year we provided low-value kids toys, etc., such as temporary tattoo kits, and such. Some kids didn't take anything and were wondering what the hell was going on. So I told the parents point blank that we were not going to contribute toward the obesity epidemic. Most parents nodded in agreement and others said nothing. Regardless they all know they can just get their fill at the neighboring houses. Oh well.
Nonetheless, hope the kids have a safe and enjoyable Halloween!
Some ideas to hand out to the kids as candy alternatives:
- swedish meatballs
- steak, chicken, lamb tips
- tripe strips
- asic made from beef tallow and lard
- pork rinds
- fish oil tablets
- kettle-bell instructional pamphlets, etc.
30 October 2009
It was much more tender than the super-market jockey-whipped horse flesh they peddle. Even before the balsamic marinate, the fork easily pierced the meat. It also cooked a lot faster than other cuts. I had the meat thermo in the center and as I went out to check it, the internal temp was already 143F - past the 130-ish medium rare range. So a bit over-cooked on my part. Must be having an off week, since I forgot to season it as well. All that aside, it was very tasty and have some leftover for breaky tomorrow.
26 October 2009
Grilled some turkey filets with flax seed oil. Jury is out whether the flax seed oil is a bad actor. Did up the spaghetti squash a little differently. Prepared and cooked cut-side up and brushed with some melted butter. The squash soaked that stuff right up and really added more of a moist, mellow taste.
Was up at 0430 this morning to drive to Logan airport. Shocking how many cars are on the road at 0500. Also didn't help that two tractor trailers and a car plowed into a toll booth. But that was on the other side of town.
22 October 2009
16 October 2009
Simple egg scramble: listed in order added to pan
butter or evoo, 1 onion, spoon full of garlic, 2 bell peppers, handful of minced/chopped spinach, 1 lb grass fed beef, 6 eggs (Nellies, not bad for supermarket grade):
Got ghee (grass fed) today, thanks to the local food maven, and immediately put it to use.
Stuff wasn't on the counter for 5 minutes before the cat damn near attacked it (i.e., licking the side and rim).
Cooked a small 3 lb boneless turkey breast (with cilantro-lime marinate) and sauteed some veggies in ghee. Gravy provide with turkey was super salty. Ghee was fantastic, but more concentrated than I thought. Have to use a little lighter hand next time.
13 October 2009
After enjoying the Schnitzel at an Oktoberfest celebration a few weeks ago, I thought I'd try my hand at it. More or less followed this recipe to make the breaded veal cutlets, but used almond meal instead and fried in canola oil vs. lard. Have to say I was not impressed; it turned out fair, but was not the delicacy I was hoping for. Made with some aspragus on the side. The wife is going to get a real recipe right from a friend in der Vaterland, so may be revisiting this attempt.
Tonite's meal was much better with chicken w/balsamic & evoo and grilled eggplant with tomatos and mozzarella.
Did an IF today and hit the gym late today due to work, etc. A lofty goal at the beginning of the year was to hit 225 for bench, deadlifts, and squats. Squats are no problem. Did 225 x 3 on Sunday and actually hit 245 earlier this year. Got 225 x 2 for deadlifts today. Actually did that 1 other time previously this year. Bench is still a problem. I may have squeaked out 195 once late last year, but lately 1RM has been hovering around 175.
Getting back into 1 minute interval sprintts and haven't done a chronic cardio test since the August race. Weight still hanging around 147.
06 October 2009
Then the contestants were 'forced' to eat every meal at a restaurant for a week. Oh woe is us! Good lord, this would be fantastic. They are the paying customers and can order whatever they want per their specifications. It would be great to take a week off of cooking. Not that I mind it, but it would free up gobs of time with shopping, prep, and cleanup.
Another contestant was in a state of panic since she couldn't go to the gym on doctor's orders. She lost 4lb without 1 step on the treadmill. Gee, think nutrition may have something to do with that?
Finally, the no/low fat theme is wearing thin. Banishing things like olive oil and cheese.
I think we'll just start tuning in for the last 15 minutes to see the weight loss.
05 October 2009
Aug / Sep / Oct
Chest: 6.0 / 7.3 / 7.0 mm
Ab: 16.0 / 19.0 / 17.3 mm
Thigh: 6.0 / 8.0 / 6.0 mm
BF%: 9.8 / 11.7 / 10.5
So, still not quite back to pre-fishing trip numbers, but I'll take the decrease.
03 October 2009
London broil with sauteed veggies. Marinated in straight-up balsamic for about 10 hours (should have waited longer), seared on the grill (450-500F) for 1 minute per side, then cooked at low heat for about 20 minutes. Nice brown sear on outer 1/4" with a great medium-rare finish on the inside:
Weather was lousy this morning, so took some time to make a nice spinach quiche with cheddar and Monterey Jack. Senya liked it so much she had two pieces for breakfast and another for dinner.
Still down a few lb from previous week high, despite lack of gym time.
01 October 2009
Continuing with the pig theme, I made a bacon meatloaf with steamed cauliflower. The bacon really makes the meatloaf. I really just shot from the hip on the recipe, and it turned out great. Here's the ingredients:
2lb grass-fed ground beef
1 small onion
1 bell pepper
(onion, mush, & pepper sauteed in butter before adding to meat)
6 strips of bacon, fried and crispy
2 shredded carrots
1/4 cup of almond meal
mix and bake at 350 for about 50 min.
Finally the gym is clearing out. Must be the kids heading back to school or something. Walked in there at 3pm and there was 1 other person there (on the elliptical naturally). Went up in some weights via 15/8/4. Legs were still feeling the inroads from squatting 225 on Monday, so no run.
Surely as crappy choices last week made the weight go up, three straight days of puritan Paleo living have dropped 4. Picked up some veal patties today at the meat store so Schnitzel is coming!
29 September 2009
From this last weekend, we attended the local Schnizelfest. Stood in line for about an hour and a half for the following meal. Didn't mind; band playing, nice day out, etc. Although the wife almost got taken out by a large woman (240lb) who almost fell into us while slammin some Coke down. But that's a rant for another day.
Anyway, what we have here is going clockwise from nearest-beer location is knockwurst, bratwurst, sauerkraut, potato salad (with bacon - I swear I only had a taste), breaded & grilled schnitzel. Although the grilled schnitzel was overcooked and dry, the rest was pretty damn good. As a matter of fact, I cooked some brats on Monday to keep the Oktoberfest celebration going. Look for my attempt at schnitzel in the future.
Next we have some Ribeye with sauteed onions and peppers, caprice salad. In talking with the local food maven, he indicated that it is the acidic liquids like vinegar and lemon juice that really help to break meat down that makes it more tender. So I soaked the ribeye in some balsamic vinegar for 1+ days. Threw on grill via sear each side, then slow cook and viola! Was probably a pretty tender cut of meat to begin with, but damn near cut-with-a-fork tender.
Then there's today's standard Paleo fare: meat and veggies. Grilled steak tips and steamed broccoli. Been thinking more and more about making more of my own marinates. A lot of the store bought ones are just loaded with sugar. And this is also true of the pre-marinated stuff from the meat shop.
28 September 2009
Been a little toooo careless with the diet of late. Think it started out with the Hedonistic fishing trip, then a snack here, a few labor day parties, some other festivals where there were too many temptations and here we are. Good time for self-examination. It seems like there is always some get together or free food at work that I know I should not be eating. And a little cheating here and there adds up.
So, apparently I have to return to the mantra of Constant Vigilance and kindly say no thanks to the temptations. Or WWJED? Or WWSTBFD? etc.
No gym time since Friday due to work and other obligations, but back is packed and ready for tomorrow.
20 September 2009
Pet peeve a): people who operate an automobile oblivious to the world around them including other drivers;
Pet peeve b): people who use the automobile as their personal restaurant. Sit down at a table and enjoy your food!
So, we're cruising through a parking lot trying to navigate to a local meat shop when this woman in an SUV pulls out in front of us facing in our direction and blocks our path. We're sitting there wondering what the hell is going on when I say outloud "Come on, lady! Let's go, while we're young!". At this point, the woman reaches over to the passenger seat and brings a big old pizza slice up to her mouth and chomps down on it - all while still blocking our path. This prompts my wife to utter another comment which was "Yeah, eat your carbs, BITCH!". I just had to laugh out loud. Finally we got around the clueless soccer mom and spent about $150 in meat for this week's enjoyment.
Okay ... in other news. Been feeling some good progress back with EF 15/8/4. Made it to the gym 4 times last week with a few intervals. Intervals were limited after doing squats one day that left me pretty sore.
Saw the lovely Jillian doing a show on QVC while channel surfing. She was pimpin her fitness CD's and actually had some good points about aerobic weight training and explosive movements. Plus she talked a bit about leg exercises as being worthwhile due to the increased growth hormone response from this large muscle group. Why this stuff never makes it onto the dialogue of Biggest Loser is beyond me.
Nonetheless, it made me think to increase the tempo of my 15/8/4 to cut down on the rest intervals and speed up my workout. Will be mindful of that this week.
19 September 2009
15 September 2009
- Wondering if this show has jumped the shark. Even larger people, more intense harrassement by the trainers, etc.
- Is America getting fatter than ever? At least four people over 400 lb, with 1 woman topping out at 476!
- One woman could not even complete a 1 mile run; put her in the hospital for a week
- The mentality that the motivated ones 'can do this on their own' at home nauseates me. So the not-as-motivated ones get rewarded by staying at the ranch. We must equal the field, you know!
- Very saddening to see people in their 20's with such poor health.
- Again, tired of the show pimping all kinds of products, dictating the calories in - calories out mantra, glossing over nutrition.
Anyway, more sprints and 15/8/4 for me at the gym.
10 September 2009
Year: 2005 / 2007 / 2008 / 2009
CHOL: 168 / 163 / 161 / 161
TRIG: 98 / 100 / 29 / 36
HDL: 24 / 38 / 46 / 49
LDL: 125 / 117 / 120 / 116
LDL reading didn't have particle size discriminator. Curious how similar my panel is to last year and to wife's numbers.
I'm more convinced that some at the gym are using some un-natural assistance. One dude there who's about my size. I'd run into him a few years back at another gym, but now this dude is benching like 250. Of course, he's still glued to the cell phone, just like previous years and can't bother to re-rack weights...just like previously.
Also watched an intersting show on BBC regarding some normal weight women trying to slim down to fit in size-00 jeans by trying various crazy diets. One resorted to binging and purging and required psychological help. When the 5 week experiment was done, they immediately binged like crazy and put some of the weight back on immediately. They were going through hell only ingesting 1000 calories or less per day, had zero energy, etc. There's a better way people!
08 September 2009
Did make it to the gym. Diggin the EF 15/8/4 protocol like getting reaquainted with a long lost friend. Also getting used to weight training first, followed by intervals second.
Body weight still up a few pounds after fishing vacation - 146 today.
05 September 2009
- back to intervals for a while with the occassional chronic cardio
- switching (back) to 15/8/4 ef methodology
- going to try to set up some kind of spreadsheet to track results so that I'm not typing over and over here (actually do this already for running which goes back years)
- as always, try to up the intensity. Smoke is always good for motivation. That guy is on a mission.
- switching to doing cardio after weight training
- catch up on superhumanradio + other blog traffic
Legs and triceps at gym today followed by intevals. 145 on scale. Went to a co-worker's cookout and had some great beer (Hoegaarden), which is a fantastic white beer. Has a hint of wheat and lemon. A little bread for burger and dog.
01 September 2009
chest: 7.3 mm
ab: 19 mm
thigh: 8 mm
Compared to last month of
chest: 6 mm
ab: 16 mm
thigh: 6 mm
Guess I have to get with the program.
At gym today:
Mixed it up and did weight training first and then some intervals on the treamill
deadlifts, back, and curls + interval 'sprints' of mainly 9 mph, but legs were so stiff from squats yesterday and deadlifts today, that couldn't go much faster.
- ramping back up on interval sprints, 2 min walk at 4 mph, 1 min run at 9.0/9.0/9.5/9.5/10.0/10.0/10.5/10.5/11.0/11.0 mph, etc. Running sprints felt great. Was also catching up on past episodes of superhumanradio. Several good ones I missed.
Did a exercises in 15/8/4 fashion
- squats: 135/165/185, legs were really tight
- leg extensions 85/100/115
- triceps pulldown 100/110/120
- dip machine 85/100/115
- floor wipers 10/10/4
Also noticed the gym had a member's appreciation day on Sunday including bagels and pizza on the menu. I actually mentioned this to one of the trainers and he just shook his head in sympathy. Seems like the flood of meatheads continues with dudes working out in doo-rags and Timberland construction boots.
30 August 2009
Last nite's dinner, ad-lib Paleo meatloaf
- 2 lb grass fed ground beef
- 4 slices of farm raised bacon
- 1 yellow onion
- 2 carrots shredded
- 1 small bell pepper
- freshed minced cilantro
- chopped garlic
- almond meal
Into oven at 400 for about 35 min. Had some mozzarella slices + tomatoes with balsamic on the side:
Primal pancakes this morning. Wife got the recipe right off of Mark's Daily Apple:
Found this picture on the hard drive of a fruit salad I made a while ago, but don't think I posted it. Real simple:
- 1 pineapple
- 1 cantaloupe
- 1 melon
147 on scale this morning. Weather is too nice out; going for a bike ride.
29 August 2009
Have to get my blood work done shortly. Will be interesting to see the results.
27 August 2009
Here's the haul on the first day that we kept for dinner:
Fried walleye shore lunch with bacon, mushrooms, peppers, potatoes (yeah non-paleo, but whatever). Tasted great.
Made a pair of massive six egg omelettes with ham, bacon, sausage, cheese:
In addition to a lot of beer, are some of Canada's best poutine = french fries with cheese curds and gravy: