October 31, 2011

Sleep = 10:30pm – 7:20am (8:50)

7:40am - 4 eggs, butternut squash, 1/2 avocado (4P, 4C, 4F)

12:oopm - turkey burger, mixed squash with apples, coconut milk (4P, 4C, 8F)

2:00pm – primal chicken salad (4P, 2C, 4F)

5:00pm – primal pac (5P, 3C, 18F)

8:00pm – pot roast, coconut milk (4P,  15F)

Points:

Meals – 14

5 meals – 1

5 hours – 1

water – 1

veggies – 1

sleep – 1

Total – 19

Total points for the challenge – 870

One final post as we wrap up this challenge.  Congrats to everyone wh has finished the challenge.  I hope you all saw positive results.  Personally, I did not see any body composition changes.  Ultimately, I gained 4 pounds.  I do think however, that these were good pounds.  I got a little bigger with out adding any inches to my waist or hips.  I think it was mostly in the shoulders and arms.  I definitely got stronger and faster and my capacity improved.  My WOD times were significantly better.  I am looking forward to redoing “Cindy” to see the progress.  It will wait until after my rest week which was much-needed.

I certainly learned a lot about my body this time around and look forward to making a few tweaks to see if I get rid of the last bit of fat I carry in my midsection.  I think food timing is something I will play with, specifically my last meal of the day.  I am eating this way too late and going to bed immediately after.  This puts my body in a bad spot and it does not use the fuel properly.  If you are interested in learning about the science behind this, it is a simple google search.  I will keep up with this nutrition protocol for the rest of the year with only a stop on the holidays.  I will not be zoning anymore though.  For one, it is a massive pain in the ass.  Second, I am pretty good at eyeballing things.  The only real measuring I will do is for fat.  I have learned that fat is a great fuel source.  I do want to lose a few more inches though so I may dial it back a bit and take a hit on performance for a few months. 

On a final note, the biggest impediment to my results, without question, is sleep and cortisol.  I do not get enough sleep, I do not sleep in a blacked out room and I sleep with my iPhone right next to my bed.  Not good.  Further, I get up at 5:15am most days to work out and then work until late at night.  The last few weeks of the challenge I was not getting home until after 900pm.  Frankly, I am exhausted.  I will try to fix this but with a baby due in two months, my prospects are not good.  With that said, cortisol and sleep are important topics that you need to understand if you are serious about being healthy.  The below link is a post on this issue and appears to be the first in an up coming series on the topic.  I will stay tuned to see what I can learn.  I hope you do too.

Congrats again on completing the challenge.  The link is below and with that said, I am out.

Atticus signing off, see you at the box.

http://christhekiwi.com/

October 30, 2011

Sleep – 11:15pm – 9:30am (10:15 this was more of a passing out than sleep but I will take it)

9:45am – 4 eggs, butternut squash, marcona almonds (4P, 2C, 4F)

11:00am – chicken breast, steamed veggies, coconut milk (4P, 2C, 15F)

2:00pm – primal pac (5P, 3C, 18F)

5:00pm – chicken breast, steamed veggies, coconut milk (4P, 2C, 15F)

8:00pm – pot roast, 1/2 sweet potato, 1/2 avacado, evoo (4P, 4C, 4F)

Points:

Meals = 15

5 meals = 1

five hours = 1

carbs from veggies = 1

water = 1

sleep = 1

Total – 20

October 29, 2011

Sleep 11:05pm – 9:25am (10:20 boom! I should really get 2 points for how solid that was. I was a tired kid)

9:35 am – hot water and lemon (.5C)

10:00am – four eggs, butternut squash, coconut milk (4P, 2C, 15F)

1:00pm – 2 hamburgers (4P)

3:00 – 2 hotdogs, kielbasa (4P)

Points:

Meals = 7

Sleep = 1

Less than 4 meals = -1

Fish oil = -1

Alcohol = -5

Total = 1

October 28, 2011

Sleep – 10:45pm – 5:25am (6:40)

5:35am – hot water and lemon (.5C)

6:00am – WOD

OHS 3-3-3-3-3

Score = 95, 115, 135, 155X1, 155 Fail

3×15 GHD Sit ups

3X12 ab wheel

3×15 superman

7:10am – 4 eggs, butternut squash (4P, 2C)

8:15am – turkey chili , pumpkin(4P, 3C)

12:30pm – fuddruckers 2/3lb burger, bacon, mushrooms, onions, lettuce tomato, salsa, guac (7P, 2C, 6F)

5:00pm – meatloaf, butternut squash, cocnut milk (4P, 2C, 15F)

8:00pm – meatloaf, pumpkin, coconut milk (4P, 2C, 15F)

Points

meals = 15

5 meals = 1

5 hours = 1

veggies = 1

water =1

Total points – 19

Total weekly points = 136+20 (5 WODS) = 156

Total to date for challenge = 830

October 27, 2011

Sleep – 10:45pm – 7:25am (8:40)

7:35am – hot water and lemon (.5C)

7:45am – 4 eggs, EVOO, butternut quash, marcona almonds (4P, 2C, 8F)

11:30am – turkey chili, coconut milk (4P, 2C, 15F)

3:00pm – meat loaf, pumpkin, coconut milk (4P, 2C, 15F)

6:30pm – primal pac (5P, 3C, 18F)

9:00pm – meat loaf, pumpkin, coconut milk (4P, 2C, 15F)

Points

meals= 15

5 meals = 1

5 hours = 1

veggies = 1

water = 1

sleep = 1

Total points = 20

October 26, 2011

Sleep – 10:20pm – 5:25pm (7:05)

5:35am – hot water and lemon (.5C)

6:00am – WOD

3 Rounds for time

6 Power Clean & Jerk #155

20 Wall Ball #20

200m run

Score:   9:42Rx

6:55am – 4 eggs, butternut squash (4P, 2C)

8:00am – turkey chili (4P, 2C)

12:30pm – chipotle salad, double chicken, guac (6P, 3C, 18F)

5:30pm – primal pac (5P, 3C, 18F)

9:45pm – meatloaf, tomato sauce, pumpkin, coconut milk (4P, 2C, 15F)

Points

Meals = 15

5 meals = 1

5 hours = 1

veggies = 1

water = 1

Total points = 19

October 25, 2011

Sleep – 10:25pm – 5:25pm (7)

5:35 – Hot water and lemon (0.5C)

6:00am WOD

A1. Front Squat 1RM

Score: 255

A2. Front Squat 3×15 @ 55% of 1RM

A3. “Annie”

Score: 7:30 Rx, PR

7:15am – 4 eggs, butternut squash (4P, 2C)

8:20am – turkey chili (4P, 2C)

1:20pm – strip steak w/ grilled onions, mixed veggies steamed, coconut milk (5P, 2C, 15F)

6:20pm – primal pac (5P, 3C, 18F)

9:00pm – paleo meatloaf, tomato sauce, mashed pumpkin, coconut milk (4P, 2C, 15F)

Points

Meals = 15

5 meals = 1

5 hours = 1

veggies = 1

water = 1

Total points = 19