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!

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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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Food: July 4, 2015

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Happy July 4th!

According to my FitBit Surge, I got nine hours of sleep last night and I woke up feeling fantastic! After chilling out in the morning, I hit the gym in the early afternoon to try and catch up on the two workouts I missed due to business travel. I wanted to workout in a fasted state, so I ended up only eating one meal today at around 7pm. I did drink BCAAs during and after my workout which I normally try to do.

The holiday meal at my house included smoked chicken, my world famous french fries (done in grass-fed tallow), steamed broccoli, left-over bacon-wrapped jalapeno poppers, fruit, and many glasses of red wine. :) Other and a couple of glasses too many of red wine, I did a good job of following my version of Primal/Paleo eating!

Happy Birthday America and, as always…

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

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Workout: June 22, 2015

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Deload Week

Today I start the deload week, which is week #5, of my current StrongLifts Advanced cycle. At this point in the cycle, the volume (five sets of five reps) drops and the weight increases.

Today I warmed up with foam rolling, stretching, body weight squats, and front squats. The main lifts included barbell back squats, Pendlay rows, and bench press.

I really try to use this deload week to focus on form, especially squats.

I worked out late in the afternoon, completely fasted today (after my Father’s Day binge eating yesterday :)). I did pound a Celsius energy drink on the drive to the gym and then drank BCAAs during and after the workout.

I hope you are making time for the gym–as always…

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

6-22-2015-workout

Food: June 17, 2015

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Back To My Routine

Woke up feeling great, but did not get enough sleep last night. Seems I’m falling back into my routine of intermittent fasting and then breaking the fast around noon with bacon, eggs, and a potato. In preparation for my afternoon workout, I fired up with a can of my energy drink of choice, Celsius. I also made sure to drink BCAAs during and right after the workout.

For dinner, I successfully made cauliflower fried rice (last time it turned out more like grits) which accompanied my leftover Paleo Balsamic Chicken and Sausage. Pretty good eating day where I stuck close to my version of a Primal/Paleo diet.

It’s hump day and we are on the way toward the weekend–as always…

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

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Food: June 3, 2015

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Decent Eating Day

chipotle-menu_salad-rawOther than snacking on chips in the afternoon, I did a pretty good job of following my version of Primal/Paleo eating today. My usual for lunch (eggs, bacon, potato and a green smoothy) and then a Chipotle salad (no rice, no beans) for dinner, consumed while watching Game 1 of the Stanley Cup Final. I managed to skip the Chipotle chips and guac which is exceedingly hard for me! 😉

I did hit the Celsius energy drink as well as BCAAs in evening before my workout as usual.

I hope your hump day is going well and, as always…

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

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Food: May 23, 2015

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One Meal, One Snack All Day

Finally caught up on some sleep after a couple of nights this week with well below eight hours. Still feeling some stress, but the level dropped a bit today.

I took intermittent fasting to next level today by only eating a single meal and some popcorn, all in the evening. I completed a pretty good workout in the afternoon completely fasted (other than Celsius and BCAAs) and I felt fantastic!

Have a safe and fun holiday weekend and, as always…

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

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Workout: May 23, 2015

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Holiday Weekend Lift

I was supposed to finish up Week #1 of my new StrongLifts Advanced cycle yesterday but, due to a work obligation, I deferred the lift to today. Late afternoon on a holiday weekend at my gym is great ’cause there were only a few folks around–I nearly had the free weight section to myself…nice!

celsius-drinkingAs I often do to get fired up for a workout, I drank a can of my favorite, all-natural energy drink, Celsius, on the way to the gym. This stuff contains about same amount of caffeine as two cups of coffee. I also drank BCAAs while lifting and directly after as I lifted in a fasted state.

Today’s workout called for squat, bench press, and Pendlay rows and I added some arm work, chin-ups and pull-ups. Since this is the first week in the cycle the weights are all pretty light with 5×5 volume.

I’m glad I got my make-up workout in–it would have been easy to skip. :) I hope everyone has a great Memorial Day weekend and, as always…

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

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Workout: May 15, 2015

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Friday Night Stress Relief

Evening lifting session tonight in an effort to mitigate a week’s worth of stress! Because of work travel a couple of weeks back, my StrongLifts Advanced cycle has been out of whack. I have been neglecting my squats which, if you’ve been following along I’m in a squat form rebuild, and tonight, in addition to my regularly scheduled lifts (bench press and Pendlay rows), I did sets of front squats.

Since I’ve switched to primarily working out in the evening, I’ve not been taking my BCAAs consistently as I did when I worked out fasted in the morning. My plan is to get back to taking the BCAAs per some advice from a gym buddy and some information from a recent podcast I listened to.

I hope you got into the gym this week and, as always…

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

5-15-2015-workout

 

Food: May 2, 2015

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Glorious Sleep!

I got over nine hours of sleep, according to my FitBit One tracker, and woke up feeling great! After firing up with come caffeine by drinking a can of Celsius and taking my BCAAs, I headed to the gym to make up my Friday workout from yesterday.

I harvested and ate my first Kale from my new hydroponic garden setup–very cool! I love the idea of eating homegrown vegetables :)

I hope the weekend is treating you right and, as always…

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

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