Up At 3:30 A.M. :(

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12-16-2015-over-under12-16-2015-weight 12-16-2015-sleep 12-16-2015-heart

Food: December 16, 2015

I’ve been doing a pretty good job of getting close to my target of at least eight hours of sleep per night lately, but last night I woke up at 3:30 a.m., mind racing. I fell back asleep off and on for a couple of hours, but did not feel rested and relied heavily on the caffeine in my morning energy drink for focus.

Otherwise, I did a nice job of following my version of Primal/Paleo eating today as I am still struggling a bit with my discipline when it comes to food choices. I suspect my work stress has a lot to do with this.

Halfway through the work week–as always…

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

12-16-2015-diary

12-16-2015-weekly

A Popcorn Splurge

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12-4-2015-over-under12-4-2015-weight 12-4-2015-sleep 12-4-2015-heart

Food: December 4, 2015

Woke up feeling good this morning after a decent night’s sleep. Did pretty well on the eating front except for a popcorn snack. Had wanted to catch a workout after work, but just felt like flipping on the tube and relaxing.

The weekend is here–as always…

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

12-4-2015-diary

12-4-2015-weekly

Miles Of Driving

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12-3-2015-over-under12-3-2015-weight 12-3-2015-sleep 12-3-2015-heart

Food: December 3, 2015

Did not get a great night of sleep so I woke up a little tired and stressed. Big meeting today (that went well) and then a couple of hours in the car traveling home. Did a fairly good job on sticking with my version of Primal/Paleo eating while also keeping with the intermittent fasting routine.

Really looking forward the upcoming weekend for some stress relief–as always…

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

12-3-2015-diary

12-3-2015-weekly

Super Compressed Eating Window

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11-14-2015-over-under11-14-2015-weight 11-14-2015-sleep 11-14-2015-heart

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!

11-14-2015-diary

11-14-2015-weekly

Delicious Food Day

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11-12-2015-over-under11-12-2015-weight 11-12-2015-sleep 11-12-2015-heart

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!

11-12-2015-diary

11-12-2015-weekly

Fat Burning Again

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

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!

11-11-2015-diary

11-11-2015-weekly

Less Monday Work Stress?

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11-9-2015-over-under11-9-2015-weight 11-9-2015-sleep 11-9-2015-heart

Food: November 9, 2015

Woke up this Monday morning, after a solid eight hours of sleep, with minimal “start of the work week” stress–I suspect not having to travel this week probably has a bunch to do with it. On the food front, I feel like a did a decent job of getting lots of vegetables with a green smoothie with my first meal, and two cups of steamed broccoli (drenched in grass-fed butter) with dinner. The Publix chicken wings might no be the best choice, but at least I got the non-breaded wings. 😉

I hope your week started off in a wonderful fashion and, as always…

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

11-9-2015-diary

11-9-2015-weekly

Hungry For Nutrition

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11-7-2015-over-under11-7-2015-weight11-7-2015-sleep11-7-2015-heart

Food: November 7, 2015

I woke up this fine Saturday feeling rested and in a great mood. All the stresses of the work week had magically melted away. As usual, I practiced intermittent fasting eating my first meal at about 12:30pm, eggs bacon and a green smoothie, and my last meal at a little after 8pm, my usual salad from Chipotle.

Today was one of those days where my body craved nutrition–I had no interest in junk food. I guess maybe my body is trying to heal from last week’s sugar, grains, and alcohol consumption?

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

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

11-7-2015-diary

11-7-2015-weekly

Bad Leftovers…Candy

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11-3-2015-over-under11-3-2015-weight 11-3-2015-sleep 11-3-2015-heart

Food: November 2, 2015

Sugar is an addictive drug to me. We didn’t have a large Halloween turn out at our house and so I’ve been sucking down the leftover candy–not good! :( I woke bolted awake at 3am this morning, unable to sleep, worried about all sorts of things including work, am I saving enough money for retirement, and why can’t stop eating sugar. 😉

The good news is, despite lots of business travel, I managing to get to the gym regularly, which helps combat this stress. As always…

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

11-3-2015-diary

11-3-2015-weekly

Busy Primal Monday

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10-26-2015-over-under10-26-2015-weight 10-26-2015-sleep 10-26-2015-heart

Food: October 26, 2015

Tons of sleep last night and I woke up without stress, which is surprising for a Monday morning. I very much followed my version of Primal/Paleo eating today. I stuck with my normal practice of intermittent fasting by keeping my eating between noon and about 8pm. I woke up in a ketogenic state, so theoretically I’m in fat burning mode.

I hope everyone’s week started in grand fashion and, as always…

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

10-26-2015-diary

10-26-2015-weekly