Tuesday, January 31st

Diet:
Breakfast: eggs
Lunch: pot roast w/ veggies, roasted broccolli
Dinner: crock pot chicken, snap peas

Exercise:
Bench press: 175 x5+5+8
Dead lift: 245x5

Monday, January 30th

Diet
Breakfast: eggs
Lunch: pot roast and veggies
Dinner: turkey roast and roasted broccolli (really good broccolli).

Sunday, January 29th

Weighed 250 pounds this morning, effectively canceling out everything I lost the week before.

Diet:
Breakfast: coconut milk, blueberry, and protein powder
Lunch: grilled chicken
Dinner: beef and veggies

Saturday, January 28th

Diet
Breakfast: eggs
Lunch: sausage
Dinner: chicken stir fry

Exercise
Press: 135 x5+5+7
Squat: 230 x5+5+5

Tuesday - Friday, January 24th - 27th

Poor Internet connection and worse diet this week. will be shocked if I didn't gain weight this week. I attended a boring training class this week with lots of pastries and desserts available. I got bored and tempted and I ate a bunch of crap. When I start eating crap I tend to continue to eat poorly instead of getting back on track.

Tuesday
Breakfast: eggs and bacon
Lunch: chicken wings
Snack: cookies and brownie
Dinner: fried chicken livers, slaw

Wednesday
Breakfast: eggs and sausage
Lunch: steak burrito
Snack: cookies
Dinner: ribs, brisket, slaw, fries, corn muffin

Thursday
Breakfast: eggs and bacon
Snack: muffin
Lunch: same box lunch as Tuesday, including chips and cookie
Snack: muffin
Dinner: pork chops, mashed potatoes, two beers

Friday
Breakfast: eggs bacon and sweet roll
Lunch: Chinese buffet
Snack: snickers

So I made it less then a month a went completely off the rails. Normally this is where I give up, hopefully this is where the fact I'm logging will help.

Monday, January 23rd

In Bloomington

Diet
Breakfast: eggs and sausage
Lunch: turkey sandwhich, chips, and a cookie. Realize that box lunch limits my options, but don't have to eat the cookie and chips
snack: peanut butter chocolate chip Lara bar
Dinner: steak, green beans and asparagus

Exercise: 20 minutes walking on treadmill before breakfast and 15 minutes before dinner.
Pushups 6x5 sets

Sunday, January 22nd

Diet
Breakfast: scrambled eggs
Lunch: turkey ham, broccoli and feta, broccoli slaw
Snack: almonds blueberries and coconut oil
Dinner: grilled chicken tenders and salad

Update: 246 lbs, -4 this week and -19 total

Will be traveling all week, most of it in training. Sounds like box lunches, probably not exactly low carb. The goal will be to make the best choices from the options available. Will try to exercise regularly since I won't have much else to do in the evenings.

Saturday, January 21st

Diet:
Breakfast: none, go up and got busy and forgot
Lunch: eggs, turkey lunch meat, zucchini
Snack: hamburger steak w onions and mushrooms, sweet potato fries

Exercise: snow shoveling for time, 40 minutes

Friday January 20th

Diet:
Breakfast: egg bake
Snack: almonds
Lunch: leftover Chinese
Dinner: roast chicken, green beans, broccoli w feta
Snack: almonds and blue berries, bacon

Thursday January 19th

Diet:
Breakfast: egg bake
Snack: almonds
Lunch: chicken stuffed peppers.  I was literally in the process of warming this up when I got the call about the wreck.  I got back to it 2 hours later.
Dinner: Pork and broccoli Chinese takeout.  Home cooking wasn't happening at our place this evening.  The sauce they put on it wasn't exactly paleo, but still a better choice than I normally make for Chinese.
Dessert: small bowl of sliced almonds, blue berries, with melted coconut oil stirred in.  It's a good combo, oil sets up quickly and leaves a "coconut glaze".

Wednesday, January 18th

Diet
Breakfast: egg bake
Snack: almonds
Lunch: turkey roast
Snack: macadamia nuts
Dinner: chicken stuffed peppers

Have alot of travel coming up, next week in Illinois and two weeks later back to Japan

Tuesday, January 17th

Diet:
Breakfast: egg bake
Lunch: shepards pie, pumpkin custard
Snack: almonds
Dinner: turkey roast w/ veggies

Exercise
Bench press: 172.5 x5+5+9
Squat: 225 x5+5+5 (no more 10 lbs jumps on the squat)

Monday January 16th

Diet:
Breakfast: egg bake
Lunch: left over paleo lo mien, almonds
Dinner: paleo shepards pie and pumpkin custard. Liked the shepards pie, our favorite paleo recipe so far. Well everyone but Tanner like it.

Sunday January 15th

Diet
Breakfast: scrambled egg
Lunch: paleo chicken low mien (cabbage instead of noddles)
Snack: peanuts
Dinner: grilled bacon wrapped chicken livers, pumpkin custard (pumpkin, eggs, coconut milk, and seasoning).

Exercise
Press: 110 x 5+5+8
Deadlift: 225 x 5
Probably could deadlift significantly more than that, but haven't done it for months so took it easy.

Saturday January 14th

Update: weighed 250 this morning, down 15 pounds since Christmas.

Diet:
Breakfast: turkey omelet, avocado
Lunch: chicken, peppers, on salad
Snack: peanuts
Dinner: salmon, green beans, baked apple for dessert

Friday January 13th

Diet:
Breakfast: egg bake
Snack: almonds
Lunch: chipotle, salad w carniasada and guacamole
snack: almonds
Dinner: Date night at an itlalian place we hadn't tried, it was good. calamarhi, steak, green beans, asparagus. The calamahri was lightly breaded. The most "grains" I've eaten so far.

Went out to eat twice today, but I think I made solid selections for the most part.

Exercise: 20 minutes walking on the treadmill before breakfast. It has to be really nasty to pick that over taking Kiah on a walk. Besides the waking up early part I really enjoy my predawn walks with her. I hate the treadmill.

Thursday January 12th

Diet:
Breakfast: egg bake
Lunch: chili and avocado
Dinner: salsa chicken, mixed veggies, almonds

Exercise: none, 30 something rain killed my desire to walk the dog this morning.

Wednesday January 11th

Diet:
Breakfast: Egg bake (egg, turkey sausage, spinach, peppers, coconut milk)
Snack: peanuts
Lunch: Turkey/feta burgers, broccoli slaw
Dinner: Grilled chicken, squash, green beans, avocado

Excerise:
2 mile walk with Kiah before breakfast
Bench press: 170x5+5+8
Squat: 215x5+5+8

Tuesday January 10th

Diet:
Breakfast: scrambled eggs
snack: almonds
Lunch: chili
snack: almonds
Dinner: feta/turkey burgers, and cucumber, tomato, and olive salad

Exercise:
No early AM walk today, up way too late watching the BCS game.

Monday January 9th

Diet:
Breakfast: egg and sausage scramble
Snack: almonds
Lunch: beanless chili and broccoli slaw (not being as "thrifty" as dad I threw the super salty batch away and started over).
Snack: almonds and a few blue berries.
Dinner: pulled chicken barbecue and broccoli slaw.
Post workout snack while watching the BCS game: turkey lunch meat and almonds.


Exercise:
Walked 2 miles with Kiah before breakfast.
Press 107.5# x5+5+9 (press = standing military press)
Squat: 205# x5+5+10
I do warmup sets, but I'm not including those.

For weight lifting I'm going to squat, dead lift, press, and bench press.  I will squat twice for every one time I dead lift.  I will alternate between the press and bench press.  I was very inconsistent exercising in the second half of last year.  When I was regular at the end of 2010, beginning of 2011 I got my squat to 300#, press to 135#, and bench to 200# all for 3x5.  I didn't dead lift consistently even when I was working out regularly.  I maxed that out at 320# for 1x5.  I'd like to surpass those numbers this year, but not sure how that will go while trying to loose lots of weight.  It will be interesting.

Sheila was sick today so I ended up coming home at 9:30 and hanging with the boys.  Who would have guessed Christy's Ikea table set would be our biggest trouble making present?
Level 1 trouble = dance on chair
level 2 trouble = dance on table
level 3 trouble = dance on chair that's on table
Level 3 has been attempted but was caught in time.  Level 4 is only a matter of time, after all there are two chairs.

Sunday January 8

Diet:
Breakfast: eggs and bacon
Snack: almonds
Lunch: turkey meatloaf and green beans (no bread crumbs in the meat loaf).
Snack: almonds
Dinner: Egg and sausage scramble, peppers.

Exercise:
Feeling / hoping I'll be over this bug tomorrow.  Probably could have lifted tonight but decided not to push it.  I'll be up late tomorrow watching the BCS game so I'll lift then if I'm feeling better.  Tonight's going to be an early to bed night instead.

Saturday January 7

No early morning walk today, I definitely have a bug.  Runny nose, sore throat, and body ache. 

Diet:
Breakfast: egg bake and bacon.
Lunch: Pork barbecue and broccoli slaw.
Snack: Beef jerky
Dinner: turkey sloppy joe mix on a salad and almonds.

Broccoli slaw was a failure.  My normal slaw dressing has sugar so I looked up a paleo recipe.  Way, way too much salt.

Forgot to mention I'm also stopping my multiple time per day diet soda habit.  Not giving it up completely, just not going to have it around the house or pack in my lunch. 

Friday January 6th

Exercise: 2 mile walk with Kiah before breakfast.

Diet:
Breakfast: Egg bake and bacon
Snack: Peanuts
Lunch: left over fajitas (no tortillas).
snack: beef jerky
dinner: white chili, skipped the corn muffins and dessert

I've come down with something, not feeling well at all.

Thursday Jan 5th

Robb Wolf (Paleo Diet author) and Mark Sisson (Primal Blueprint author) both suggest a lifting heavy weights, doing as much "low speed" cardio as possible, and sprinting occassionally.  Low speed cardio is walking pace type stuff, just being up and active.  I think Crossfit workouts would fall under the "sprinting" categorgy for me.  I haven't decided what form my sprinting workouts will take, I'll layer that in later.

I started today with low speed cardio.  Kiah and I walked two miles before breakfast.  We both get some exercise and she annoys Sheila less during the day.

Diet:
Breakfast: Egg bake (eggs, sausage)
Snack: 2 oz peanuts
Lunch: Pork and peppers.
Dinner: chicken fajita on lettuce
Snack: almonds and 2 pieces of bacon

Was feeling the lower blood glycogen this evening. my brain is in a bit of a fog.

January 4th, 2012

I finished my summer doing AO! at White Sulphur Springs weighing under 200 lbs.  I ended 2011 at a peak of 265.  I want to lose weight and a lot of it.  My goal is 50 pounds. 

I'm going to document my diet and exercise here.  I'm committing to keep an honest record for the next year.  My hope is that you'll help with accountability, advice, recipes, etc...  Check in every once in a while and leave comments.  Ask me what's going on if I stop posting. 

Plan for starting:
Diet: Low carb, pretty paleo
Exercise: Low intensity cardio at least 2 hours a week.  Heavy weight lifting at least twice a week.