On The Road Again!

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Food: November 22, 2015

Just enough time to watch those upstart Bucs kick the feathers off Philly and I’m in the car headed to Orlando for meetings tomorrow. With all the traveling I’ve been doing, I’m beginning to figure out how to control my “travel stress” and leaving the house at 6am, fighting traffic, and hoping for no huge delay is a big stress causer–better to leave the day before!

hooters-spinach-salad

Decent eating day with a green smoothie as part of lunch, and a spinach salad as part of dinner.

I hope the start of this short work week (in the US) is great and, as always…

Be smart in the kitchen and a beast in the gym!

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Long Fast

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Food: November 21, 2015

I’m back to posting after a work week that included visiting four cities in five days! Needless to say it’s nice to be home for the weekend. Today my plan was to hit the gym and then watch college football. Because I don’t like to workout after eating, I fasted until after my workout and had my first meal at around 4:30ish pm. That’s about a 20 hour fast! I explain here why I practice intermittent fasting. By the way, I deadlifted 325 lb., which is nearly twice my body weight, while in a fasted state, having eaten nothing, other than BCAAs, for about 18 hours before the workout.

The combination of fasting, heavy weightlifting, and low carbohydrate intake combined to keep my body in a ketogenic state, burning body fat as fuel.

I hope everyone is having a great weekend and, as always…

Be smart in the kitchen and a beast in the gym!

11-21-2015-diary

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Fresh Legs

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Workout: November 21, 2015

After a week on the road for work without a real lifting workout, I hit the gym today with plans to do deadlifts and standing overhead barbell presses. Wasn’t sure how the session would go but was pleasantly surprised with my results. My legs felt strong and I ended up pulling 325 lb! For the overhead presses, I put 135 lb up and it felt good. I finished up with a few sets of pull-ups. I almost tore the callous off my hand, ouch :(

dl-hand

Looking forward to less travel next week and hopefully getting a couple of lifting sessions in. As always…

Be smart in the kitchen and a beast in the gym!

11-21-2015-workout

Huge Cheat Day

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Food: November 15, 2015

yuenglingGo big or go home, right? Today I ate about 1.5 times my normal calorie intake and had some beers as the Buccaneers “snatched victory from the jaws of defeat!” Sigh, such is the life of a Bucs fan 😉

For all of you getting into ketogenic living, data point: I consumed an estimated 274g of carbohydrate today and, as one would expect, tested not in ketosis. This means my body is in fat storage mode…not where I want to be.

I hope everyone had a great weekend and, as always…

Be smart in the kitchen and a beast in the gym!

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Super Compressed Eating Window

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Food: November 14, 2015

I woke up feeling good this morning after a good, but not great, night of sleep. The biggest item on my list to accomplish today was to workout, other than that, I just needed to relax and keep the stress away!

Weird eating day because I wanted to workout fasted and my plan was to hit the gym about 1pm. Consequently, I broke my fast (other than the BCAAs I consumed during my workout) about 4pm and I ate my last food before 8pm. Talk about intermittent fasting–I compressed my eating window to four hours, or about half of my normal eight hours.

My dinner by the way…pancakes and syrup! Now you might ask, “Are pancakes and syrup part of your version of Primal/Paleo eating?” My answer is, “Pretty close!”
The pancakes were made with a product called Mancakes High Protein Pancake Waffle and Baking Mix
which are high protein/low carb and I used Walden Farms Pancake Syrup which I found quite tasty considering it is zero calorie with zero carbs. Hey, sometimes I feel like foods that aren’t traditional Primal/Paleo items, but I work around it! By the way, the day’s eating did not push my body out of ketosis!

I hope your weekend is going great and, as always…

Be smart in the kitchen and a beast in the gym!

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Deep Squats…Kinda :)

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Workout: November 14, 2015

I’ve started to figure out how to best leverage the new gym and it appears that lifting in the evening is going to be a challenge because the place is downright packed. Because of this, I decided to skip going to the gym on Friday after work and waited until early afternoon today. Boy am I glad I did, because the place was relatively empty at 1pm and I was able to take my time. Today I did the Friday workout for my current StrongLifts Advanced cycle, including squats, bench press, and Pendlay rows along with some bonus chin-ups.

Having the time to properly warm up–foam rolling, stretching, body weight squats, and side lateral and front raises (yes, my shoulder still hurts)–and slowly build up to my working sets really helps my squat form. As a result, I felt like I achieved parallel depth at my working weight of 215 lb. I am certainly not able to go super deep like some folks, but I’m happy with parallel–that’s deep enough!

I hope you are getting to the gym when you can and, as always…

Be smart in the kitchen and a beast in the gym!

11-14-2015-workout

Finally Friday!

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Food: November 13, 2015

The weekend is almost here–TGIF! I woke up in a good mood, looking forward to the last day of the work week. Kind of a weird eating day for me as I skipped cooking my first meal as ended up just eating a bag of nuts, then I had leftover pork chops with apples, a baked potato with butter and cheese, and steamed zucchini and yellow squash for dinner (with a couple glasses of red wine). Then I popped popcorn with coconut oil and butter for a snack. For some reason my ketosis test failed even though this type of eating wouldn’t normally take my body out of ketosis. There are lots of factors that may have caused this like I drank alcohol, didn’t drink enough water, didn’t exercise or walk much…who knows?

Looking forward to a couple of relaxing days–as always…

Be smart in the kitchen and a beast in the gym!

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Delicious Food Day

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Food: November 12, 2015

Didn’t quite get enough sleep last night but woke up in a good mood. Another day where I did a decent job of following my version of Primal/Paleo eating.

pork-chops-apples

Per usual, my intermittent fasting routine had me eating my first meal at around noon featuring eggs, bacon, potatoes, and a green smoothie with spinach, strawberries, apple, banana, carrot, and home grown bell peppers. My second and final meal consisted of leftover baked pork chops with apple, a baked potato with butter and cheddar cheese, and steamed broccoli with butter and sea salt. I kept my estimated carbohydrate intake below 200g which successfully kept my body in a ketogenic state.

We are headed for the weekend and, as always…

Be smart in the kitchen and a beast in the gym!

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Great Lifting Day

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Workout: November 11, 2105

Sometimes I leave the gym unsatisfied with my performance, but today I left feeling good. The plan today was to execute the Wednesday StrongLifts Advanced workout featuring deadlifts and standing overhead press with a side order of pull-ups. I managed to workout at a time of day where the gym wasn’t packed and I think that fact helped me as I wasn’t waiting for a rack and I could take my time and properly rest between sets (without feeling guilty about hogging a rack).

I hope you are getting to the gym and, as always…

Be smart in the kitchen and a beast in the gym!

11-11-2015-workout

Fat Burning Again

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Food: November 11, 2015

Another day of waking up in a good mood after another great night of sleep, according to my FitBit Surge. Clearly taking a week off from business travel has done wonders for my stress levels.

The good news is my body has returned to a ketogenic state and I am burning my body fat. What put me back into ketosis? Probably not eating any processed food with no sugar or grains, doing intermittent fasting and compressing my eating down to about a 5 hour window, and completing a rigorous workout featuring heavy (for me) deadlifts.

One of the great benefits for me of being home is it allows me prepare my own food. Tonight I made a great side dish, cauliflower and zucchini fried rice. I used my Vitamix to blend cauliflower into “rice” and cut up some zucchini and half an onion. One trick is to use cheese cloth to squeeze as much water out of the cauliflower a possible. I sauteed all of this in bacon drippings with salt, pepper and then further seasoned with coconut aminos (kinda like soy sauce). Then I spread it all out on a baking sheet and put under the broiler until brown and crispy. This was absolutely delicious!

I feel great as we head past hump day and, as always…

Be smart in the kitchen and a beast in the gym!

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