Food: June 20, 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.

6-20-2015-over-under6-20-2015-weight 6-20-2015-steps 6-20-2015-sleep

Swim Meet Saturday

Woke up early for a Saturday to drive an hour for my son’s swim meet–felt rested and excited. I started the morning as usual with my daily 5g dose of Creatine and a can of my favorite, all-natural energy drink, Celsius, to kick start things.

Swim meets can be boring if you let them. Think sitting around for hours with a couple of minutes of action sprinkled in. I like to take advantage of this time to catch up on my favorite podcasts while walking. As a result, according to my FitBit One tracker, I ended up walking 10.21 miles yesterday!!!

Enjoy the weekend and, as always…

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

6-20-2015-diary6-20-2015-weekly

Workout: April 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.

Stress Relief Lifting

After a stressful work day Friday I decided to wait until Saturday to complete Week 6 of my current StrongLifts Advanced cycle including bench press, squat, Pendlay rows plus I added shoulder work and some weighted pull-ups.

I take 5g of Creatine every day and this is the product I use.

Late Saturday afternoon is a great time for me to workout because the gym is nearly empty and I can take my time! This is particularly nice since I am rebuilding my squat–working on form–so I’m spending a long time in the power rack doing body weight squats, front squats, and then back squats with many sets at low weight. With an empty gym I don’t feel like I’m hogging the rack!

I hope you are making time for your workouts and, as always…

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

4-18-2015-workout

Food: April 6, 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.

4-6-2015-over-under4-6-2015-weight 4-6-2015-steps 4-6-2015-sleep

Back To Work

Kind of tough to get going this morning after a holiday weekend. I did get a decent amount of sleep but I felt a touch of that Monday morning work stress. I made sure to take my daily 5g dose of creatine as soon as I got out of bed per usual.

Duke-logoI pretty much followed my version of Primal/Paleo eating today and didn’t forget to take my vitamins! After work I got after it in the gym which definitely helped with the stress, but I couldn’t even make it to the tip off of the NCAA final game…oh well, sleep is more important to me! :)

Another Monday in the books–as always…

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

4-6-2015-diary4-6-2015-weekly

Food: March 30, 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.

3-30-2015-over-under3-30-2015-weight 3-30-2015-steps 3-30-2015-sleep

Running Crazy

chipotle-menu_salad-rawMonday’s are usually crazy busy and today was no exception. Drop my daughter at the bus stop early, head to the office for meetings, back to the home office for more conference calls, head to the high school to pick up my daughter from her study session (while on calls), and then head to the gym for an evening workout. Whew!

I woke up refreshed as, according to my FitBit One tracker, I got over eight hours of sleep. I took my daily 5g dose of creatine per usual and kick started my brain with a can of my favorite, all-natural energy drink, Celsius.

Lunch included a salad from Chipotle and dinner consisted of leftover chicken with a baked potato and zucchini. The food choices pretty much followed my version of Primal/Paleo eating and I consumed the food in an eight-hour window following my daily intermittent fasting routine. With an estimated carbohydrate intake of about 80g, I’m assuming my body stayed in ketosis, but I don’t know for sure since I’m still waiting for my new Ketonix Sport to arrive.

Good way (nutritionally) to start off the work week–as always…

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

3-30-2015-diary3-30-2015-weekly

Food: March 13, 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.

3-13-2015-over-under3-13-2015-weight 3-13-2015-steps 3-13-2015-sleep

Friday The 13th

black-catWhen I was a kid, I remember superstitions being a big thing. So when Friday the 13th came around, it was a big deal. These day…meh…I don’t get real exited about it. :) What I do get excited about on Fridays is…working out!

Today I followed the usual workout morning ritual by taking my daily 5g of creatine and then, on the drive to the gym I drink my pre-workout caffeine in the form of all-natural Celsius, and BCAAs.

Sometimes I get asked about the BCAAs: what are they and why do you take them? I practice intermittent fasting, so the idea is to add the branch chain amino acids into my system before and during the workout while also not throwing my body out of the fasted state. The theory is that I keep my body in a state of ketosis and draw my workout energy from ketones instead of glucose. It all seems to work for me!

I took the day off from work to spend time with my buddy and play some golf. Only my second round in 2015, pathetic! Had a great time and tried Fireball Whiskey for the first time ever–I like that stuff! :)

The weekend is upon us so, as always…

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

3-13-2015-diary3-13-2015-weekly

Food: March 7, 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.

3-7-2015-over-under3-7-2015-weight 3-7-2015-steps 3-7-2015-sleep

Feeling Refreshed!

Woke up feeling fantastic this morning for two reasons:

  1. I finally got enough sleep–over eight hours according to my FitBit One tracker.
  2. Get to go to the gym and catch up on the workout I missed yesterday.

My choice for pre and intra-workout BCAAs!

My morning looked a lot like a Friday morning: ketosis test first thing (tested in a ketogenic state), took my daily 5g of creatine, drank my pre-workout drinks, Celsius energy drink and BCAAs, on the way to the gym.

In keeping with my practice of intermittent fasting, I ate my first meal around 2:30pm and then my final meal about 7:30pm. The morning make up workout included a bunch of squats and I think my body craved protein as a result. :) So, I ended up eating nearly 2,500 estimated calories and, looking back, the vegetables seem to be missing! I’m not worried because I made sure to take my daily vitamins to fill in the nutritional holes.

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

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

3-7-2015-diary3-7-2015-weekly

Food: March 4, 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.

3-4-2015-over-under3-4-2015-weight 3-4-2015-steps 3-4-2015-sleep

Big Lifting, Big Hunger

I woke up a little sleepy again this morning but in a great mood ’cause today is a workout day! Per usual on gym days, I took my daily dose of creatine and, on the way to the gym, pounded a can of Celsius and drank my pre-workout BCAAs.

The workout was intense, and man did I eat! In keeping with my daily intermittent fasting habit, I ate my first meal around 1:30pm. I got busy working and ended up cooking, so we ordered food from Chilis for dinner and that resulted in a bad choice, boneless wings. I did also get a salad…so, not all bad. :)

Hope your hump day went well and, as always…

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

3-4-2015-diary3-4-2015-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 23, 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.

2-23-2015-over-under2-23-2015-weight 2-23-2015-steps 2-23-2015-sleep

Extra Ketosis Test

ketonix-sportI have a friend who is embarking on a “Keto” diet and I’ve been following his progress on Facebook. This guy is a serious endurance athlete, biking and running, so I’m very excited to see how this “diet” works for him. I suggested he might want to read Keto Clarity, which is a great resource and maybe look at the Ketonix Sport Ketone Breath Analyzer to test his body for ketosis. I mentioned that I test myself each morning first thing and he suggested I try testing again in late afternoon or early evening since the morning test is right in the middle of my fast, which runs from about 8pm until noon. Here’s what happened…

I take 5g of Creatine daily!

Using the Ketonix Sport, I tested in the morning, first thing upon waking (about 5am) and I was in ketosis. Since Monday is a workout day I took my 5g of creatine right after the Keto test, then on the way to the gym I drank an all-natural Celsius energy drink (2g of carbs, 10 calories), and my BCAAs (no carbs or calories), neither should throw me out of my fasted state. Then I crushed it in the gym! :) Followed my intermittent fasting routine and ate my first meal around 1:30ish (with an estimate carb load of 116 g). If I remember correctly, the Ketonix web site recommends you don’t test within two hours of eating, so I waited until just after 5pm and conducted another test. Drum roll please…the device showed my body in a ketogenic state!

This tells me if I keep my carbs low and make the carbs I do eat “good carbs” meaning not refined sugar, grains or processed food, I’ve successfully “trained” my body to use ketones as the primary source of fuel rather than glucose. In other words, I’m a fat-burning beast! :) I think this, along with the weight training I do, allows me to maintain a body fat percentage hovering around 10%-11%.

I’d love to hear how others are doing with Keto diets and, as always…

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

2-23-2015-diary2-23-2015-weekly

Food: February 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.

 2-22-2015-over-under2-22-2015-weight 2-22-2015-steps 2-22-2015-sleep

Takin’ It Easy

green-smoothy-featuredAfter a week of handling both teenagers, today my plan: take it easy! :) I woke up feeling great after a full eight hours of sleep. My early morning ketosis test showed me waking up in a ketogenic state. As usual, I took my daily 5g dose of creatine. I did a fairly good job of keeping to my version of Primal/Paleo with eggs, bacon, and a green smoothy for lunch, and cod, a potato, and broccoli for dinner. Both meals were consumed in my intermittent fasting eating window, between noon and 8pm.

Rest and relaxation is important for me–I hope you were able to take it easy (at least a little) this weekend and, as always…

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

2-22-2015-diary2-22-2015-weekly