29 September 2009

Mark's Daily Apple Take on the Biggest Loser

He sums it all up here. How TBL methodology for weight loss is flawed and how they are striving more for the shock and awe value (i.e., jumping the shark).

Some Food Pix

After getting some love from Marc at Feel Good Eating (Thanks Marc!), I feel obligated to post some recent food pix. Now Marc can cook and always has new ideas for Paleo-friendly meals; I'm just a hack. But if I can make some of this stuff, anyone can.

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

Paleo Regression

Well the scale had been sneaking up the last few weeks and today it hit 150. Hadn't been there since March and it was as low as 141 about 8 weeks ago. (I'm 5'10" for those keeping notes or anyone who cares). And I don't think I've packed on 9 lb of muscle.

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

Eat Your Carbs, Bitch!


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


Have not felt like writing much lately. Still getting to gym and eating right. Just not much to say lately.

15 September 2009

Biggest Loser Time Again

Can't help watching Jillian and Bob try to whip these people into shape. A few observations for this season.

- 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


Never forget September 11th... I don't have the words to eloquently discuss what 9/11 means. But I'd suggest a little self-reflection.

Blood Work, etc.

Blood work results in and comparison to previous years:

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


Tonite's dinner. Marnated steak, sauteed mushrooms in butter and garlic, grilled eggplant, spinach salad with mozarella:

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

Getting Back in the Swing

Been getting back into the swing of things. Some changes of note:
- 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

Fishing Trip Payback

Two weeks of sorta-non-complance reveals itself via monthly body fat calculation:

chest: 7.3 mm
ab: 19 mm
thigh: 8 mm
= 11.7%

Compared to last month of

chest: 6 mm
ab: 16 mm
thigh: 6 mm
= 9.8%

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.

Time for an IF

Fair amount of time away from the gym in the last few weeks and starting to get back into the groove. Also had not done a 24 hour IF in a while, so today was the day! Weight this morning was still hovering around 147.

At gym:
- 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.