29 December 2010

Making Strides

Ok, not quite the success with the super strict December challenge, but the worst has been a few more nuts and more dark chocolate than usual. Also interesting is how much caffeine that chocolate has. The stuff keeps me up at nite making it tough to get to sleep. Yet another reason to dial that back. But overall, been a little better than average all considered.

Knee rehab coming along. Did some light squats yesterday along with some leg presses and lunges. Muscles were limiting factor as they have not seen those exercises in 5 months. Feeling it today, but still erring on the conservative side.

Also, before getting back into sprints, been doing some easy treadmill work. Mainly consisting of 0.25 mile walk at 4.0 mph + 0.50 run at 6.0 mph + 0.25 walk at 4.0 mph. Been expanding the running section time each time.

What's more interesting / challenging is transitioning to running solely with the vibrams five fingers. Been tough transitioning from the heel striker slap to ball/instep strike. Think I am finally getting the hang of it. Yesterday's effort definitely felt more natural landing on the mid-foot and ball. And the sound of the strike on the treadmill was more like a THOCK THOCK THOCK as opposed to previous heel striking SLAP SLAP SLAP. Feeling the effort much more in the calves than the quads.

20 December 2010

Food Pics, Dec Challenge Update

Pretty standard issue quiche I make about once a month. Vary the recipe a little here and there but the basics are:

Preheat oven to 350F.
Fry 4 strips of bacon. When done remove and let dry on paper towel.
Sautee half an onion and some mushrooms in bacon fat.
In a large bowl, add 2cups of shredded cheese, and some chopped spinach (about 4-6oz, I usually get some prepackaged stuff there)
Crumble up bacon and add to cheese and spinach.
When onions are carmalized and shrooms are done, add those to bowl: mix together.
Grease a 9" pan with butter lightly.
Then I sprinkle maybe 2-3 tablespoons of almond meal and shake pan so it sticks to sides and bottom; this makes a small but effective crust.
Add spinach/cheese/bacon/onion/shroom mix.
Then take 6-8 eggs and beat them separately.
Pour ontop of mix in pan.
Put in oven for 45-55 min until top start to turn brown.
Top with tomatos if desired and enjoy.

Beef roll up with cheese, spinach, bacon + sauteed squash:

3 lb chuck roast seasoned and awaiting braising followed by slow cook in crock pot. Didnt' take pictures of the final product but there was none left after dinner.
So, on to the December challenge. I have cut way down on fruit, nut, chocolate intake. And of course tried to avoid the Holiday pitfalls. Cant say I have been 100% compliant as a relative's wedding derailed me for a day or two, but nonetheless scale is indicated about a 4lb drop in weight and 1% drop in body fat. Calipers will tell the tale in a few weeks, but it is interesting.
Getting back to the gym a little more often as the major crunch at work has finally passed - like a kidney stone. Doing a little bit of treadmill time and the knee is feeling good. Maybe 90% recovered; still erring on the conservative side.


03 December 2010

December Challenge

Utter madness at work over the past few months. Knee recovering well from surgery. Only been making to the gym about 1x/week and started doing about 0.5 miles of walking. Had been revisiting the old Devaney 15/8/4 protocol and had seen some gains. Been so sporadic at the gym, I am unworried about falling into a routine.

Interestingly, despite zero cardio since July (5 months now), through stricter adherance to proper diet the body fat percentage has been falling a bit. I think in October it was around 15%, November 14%, December readings 13.5%.

So made it thru Thanksgiving with minimal fallout from all the temptations. Obviously the month of December is a challenge for all. So this month I am seeing how long I can do 100% Paleo compliance. Meaning zero refined carbs and obvious sweets. I am taking a break from dark chocolate, dairy, fruits and nuts. While the latter are less non-compliant, for me the fruit and nuts seem to keep that body fat up.

Going to be very busy at work thru the end of the year, so gym time will continue to be sporadic at best. A few good food pics lurking around on the hard drive from Hawaiian vacation, so I'll post those when I get a chance.