A Holiday Challenge!

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

Help Me Undo A Holiday Binge

I need support and I’m asking for your help. If you are familiar with me you probably know I find sugar and grains highly addictive. I love the Thanksgiving holiday and all the wonderful food, especially stuffing (made with bread), sweet potato casserole (which seems to be mostly sugar the way we make it), mashed potatoes, rolls and buns (for those turkey sandwiches), and of course, cookies and pies.

This Thanksgiving weekend I decided, from Thursday until Sunday, I would eat and drink anything and everything the holiday had to offer–and I did. Boy did it taste good–but I also didn’t feel very good at times. Maybe it’s all in my head, but it seems I just feel better when I eat clean and drink plenty of water.

Look at the other thing that happened–my weight shot up 5.4 lbs:

weight-gain-2015-11-30

A bunch of this is water weight, as I tend to retain water when I deviate from my version of Primal/Paleo eating, but I can also feel my clothes fitting tighter and my gut has expanded.

ketonix-11-30-21056

I did not perform my normal ketosis test all weekend until this morning and I only registered an “8”–anything under 25 means I’m not in fat-burning mode. I can pretty much bet I never came close to a ketogenic state based on the very high carbohydrate and sugar load I bombarded my body with over the four days.

Clean Eating Challenge

Now, to get back on track, I’m going to try to eat clean until Christmas, roughly three weeks. My goal is to stick close to my version of Primal/Paleo eating and shed the body fat. On top of that, I’m going to commit to my weight lifting routine so I’ll be lean and ripped :)

I could use your moral support in this endeavor! I am weak when it comes to eating at times, especially when I workout consistently–I get so hungry and I tend to slip and eat the bad things.

So who’s with me? Anyone else want to take the challenge and roll into Christmas lean and shredded…let’s do this and, as always…

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

Long Fast

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

11-21-2015-over-under11-21-2015-weight 11-21-2015-sleep 11-21-2015-heart

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

11-21-2015-weekly

Huge Cheat Day

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

11-15-2015-over-under11-15-2015-weight 11-15-2015-sleep 11-15-2015-heart

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!

11-15-2015-diary

11-15-2015-weekly

Food: May 17, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

5-17-2015-over-under5-17-2015-weight5-17-2015-sleep5-17-2015-steps

Relax, Sort Of

It’s Sunday and my goal was to relax a bit (after a very long swim meet yesterday). I woke up feeling great after catching up on some much needed sleep. I did spend most of the afternoon catching up on work, but did manage to kick back and recharge in front of the tube for a bit.

I generally followed my version of Primal/Paleo today except for the indulgence in popcorn while watching a movie. I did pack my eating into about a five hour window, keeping my habit of intermittent fasting. I really believe the fasting and intense weight lifting keep my blood sugar levels low and my body in a ketogenic state. The more I research, the more it is clear to me that high glucose levels and the resulting over production of insulin has the potential to create excess fat and inflammation–the ultimate cause of disease (in my opinion).

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

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

5-17-2015-diary5-17-2015-weekly

Food: February 27, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

2-27-2015-over-under2-27-2015-weight 2-27-2015-steps 2-27-2015-sleep

Finally Friday

Finally it’s Friday–I’m ready for the weekend. Today is a workout day, so I followed the normal routine: keto test (in ketosis), record weight and body fat % (using FitBit Aria), take daily 5g creatine dose, drop daughter at bus stop, head to gym, down Celsius energy drink and BCAAs on the way, and then lift weights!

I stayed fairly close to my version of Primal/Paleo eating and kept my eating inside an eight-hour intermittent fasting window. Lunch featured baked spaghetti squash with organic meat sauce with cheese–yum!

spaghetti-squash

I hope to catch up on some sleep this weekend as I had a couple of short nights the week. I hope your upcoming weekend is great and, as always…

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

2-27-2015-diary2-27-2015-weekly

Food: February 18, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

2-18-2015-over-under2-18-2015-weight 2-18-2015-steps 2-18-2015-sleep

A New Dish

paleo-pear-ginger-porkchopsIt’s hump day–halfway through the work week. I woke up early today and in a great mood since Wednesday morning is a gym morning! :) Handling both kids this week makes life a bit hectic…let me give you a little taste of my morning:

  • 4:50am – Drive son to swim practice and return home
  • 6:00am- Drive daughter to bus stop and head to YMCA
  • 6:45am – Drive son from YMCA to school and head back to YMCA
  • 7:15am – WORKOUT!!!!! :)

My choice for pre-workout BCAAs.


I followed my normal routine by first testing to verify my body is still in a ketogenic state, which was positive and then I weigh myself using my FitBit Aria Smart Scale (to collect weight and body fat statistics for this blog). Take my dauly 5g dose of creatine and then, while driving to the gym to workout, I drank my pre-workout caffeine boost, a can of orange Celsius, and my BCAAs (I drink half right before lifting and the other half while lifting).

I love cooking with Ghee!

Following my normal intermittent fasting routine, I ate bacon, eggs, and a green smoothy (my Vitamix rocks!)  about 1pm. I cooked a new dish for dinner, Paleo Pear-Ginger Pork Chops, made in the slow cooker–delicious! As a side dish I sauteed zucchini and yellow squash with garlic in Grassfed Organic Ghee seasoned with cracked pepper and sea salt.  I have the most success following my version of Primal/Paleo when I cook and eat at home.

I hope you are powering through the work week, getting your workouts in and, as always…

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

2-18-2015-diary2-18-2015-weekly

Food: February 11, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

2-11-2015-over-under2-11-2015-weight 2-11-2015-steps 2-11-2015-sleep

Hitting The Road

I headed out today for a business trip which included a business dinner at Fogo De Chao. This was my second visit and this time I had a plan! :) First, I pretty much skipped eating other than some almonds and the airline cookie thing on the plane. Second, I visited the salad bar before the meat frenzy–last time I skipped the salad bar to save room for more meat. I ate so much meat, I’m not sure I recorded it all properly in MyFitnessPal!

fogo-de-chao-featuredIt will be interesting to see how this “gut pack” affects my mission this week to drop some body fat/weight. As always…

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

2-11-2015-diary

2-11-2015-weekly

Food: February 9, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

2-9-2015-over-under2-9-2015-weight 2-9-2015-steps 2-9-2015-sleep

Back On Track

At the start of this new work week I have managed to get back to eating my version of Primal/Paleo after the past few days of (somewhat) going off the dietary rails. I woke up in a great mood, ready to hit the gym. My daily ketosis test showed my body in a ketogentic state which I is good since I’ve managed to add a few pounds of body fat (so now I have some extra fuel I need to burn off).

What is really cool about this little n=1 blog experiment is I’ve figured out how to shed those few pounds relatively quickly and without effort. Notice I said “effort”–it takes discipline on my part! The key is pretty simple for me, just eat the right food consistently, stay in ketosis, and the fat will burn off.

Let’s put the above theory to the test this week–I’m going to attempt to follow my preferred eating pattern and stay away from sugar, grains and processed food. Let’s see what the FitBit Aria Smart Scale shows my weight and body fat %  in a week.

2-9-2015-weeklyThis will be should be interesting because I will be traveling for work for a couple of days this week! Stay tuned to see how this challenge turns out and, as always…

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

2-9-2015-diary

Food: February 8, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

2-8-2015-over-under2-8-2015-weight 2-8-2015-steps 2-8-2015-sleep

Good & Bad Sunday

Just like the previous couple of days, I had a decent meal and a bad meal.  The good included bacon, eggs and a green smoothy–the bad was leftover Chinese take out. Keeping with the good and bad theme, despite some terrible choices the past few days, I’ve kept my body in ketosis (good), but scale weight and body fat have increased. Time to buckle down and get back to my version of Primal/Paleo eating.

Hope your weekend went great and, as always…

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

2-8-2015-diary

2-8-2015-weekly

Food: January 22, 2015

This post contains affiliate links to products I personally enjoy and use--should you purchase using these links (products cost the same) I will receive a small commission. Please, help keep the lights on! Full disclosure policy.

1-22-2015-over-under1-22-2015-weight 1-22-2015-steps 1-22-2015-sleep

Clean Eating Erases Weight Gain?

Another day of relatively clean eating with a low (estimated) carbohydrate intake at about 66g–check out the normalization of my weight (see chart at the bottom of this post). At a high level, my weight shot up to 162 lb. after a high-carb, bad-carb weekend and, after four days of clean eating, I have normalized back to around 158 (according to my FitBit Aria Smart Scale). As I mentioned earlier this week this big swing probably includes a bunch of water weight gain/lose but there is also some body fat gain/lose there too. I can tell because of the way my clothes fit! :) The point is, kind of like the current stock market seems to be somewhat driven by oil prices, my weight seems to driven by high/bad carbohydrate consumption. I love the n=1 experiment!

I started today with my normal 5g dose of creatine as well as a healthy dose of caffeine via drinking my preferred, all-natural energy beverage, Celsius. I also stayed with my intermittent fasting routine eating my first meal at noon and my final meal just before 8pm. In general my food choices followed my version of Primal/Paleo which is reflected in the low estimated carbohydrate consumption.

Here’s to clean eating and getting results! As always…

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

1-22-2015-diary

1-22-2015-weekly