Author Topic: SAfitness Diary  (Read 3405 times)

Offline sadams87

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SAfitness Diary
« on: January 22, 2014, 04:33:16 AM »
Hello all I am new to this forum however to ensure I keep on track and don't 'cheat' I have decided to write a diary / blog.

If you do stumble across this post then please feel free to give advice and point me in the right direction as I am a beginner in terms of the Paleo lifestyle.

I have previously completed the 30 day challenge and got in the shape I always wanted with the added bonus, and the reason I have decided to change my lifestyle forever, of feeling the happiest I have been in years.

I am very active and train 6 days a week, motivation to do exercise is not a problem for me, my sweet tooth is the issue.

My fitness programme is somewhat difficult and uses a combination of training sessions from Ross Enamits Ultimate Intensity book and Thai Boxing.

The programme has been altered from the book to suit my personal lifestyle and the demands of Thai Boxing although the book is followed as much as possible and contains the following sessions;

Warrior Challenges
Strength
Core
Running

Weekly programme

MONDAY - Warrior challenge & Core
TUESDAY - Circuit Training or Thai Boxing
WEDNESDAY - Thai Boxing
THURSDAY -  Strength workout & Core
FRIDAY - Thai Boxing
SATURDAY - AM Thai Boxing, PM Strength Workout
SUNDAY - Rest

Offline sadams87

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Re: SAfitness Diary
« Reply #1 on: January 22, 2014, 04:47:10 AM »
Training and food diary 20.01.14 Day 1

Food

Morning


Black coffee
Banana

Mid morning

Seeds

Lunch

Roast chicken with lettuce and olives
Granny smith apple
Black coffee

Mid afternoon snack

Nuts

Pre workout

Creatine with water
Banana

Post workout

Protein shake

Evening meal

Winter veg
2x Pork chops

Snack

Granny smith apple

Notes

Protein shakes and Creatine not Paleo and will be phased out.
Too many fruits with high GI, these will be phased out when I gain control of sugar urges.
Black coffee will be reduced to max of 1 per day.
Feeling good after first day although to early to see any benefits or have any cravings.

Training

Warrior Challenge

10x dumbell swings each arm
10x burpees
10x push ups
10x squats

(no rest - as fast as possible)

10 rounds
Time Competed 31:01


Offline sadams87

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Re: SAfitness Diary
« Reply #2 on: January 22, 2014, 04:52:21 AM »
Training and food diary 21.01.14 Day 2

Food

Morning

3x eggs omlette 
1x cod liver oil
1x vitamin D

Mid morning

Nuts

black coffee

Lunch

Roast chicken with lettuce and olives
Granny smith apple

Mid afternoon snack

Nuts

Pre workout

Creatine with water
Banana

Post workout

Protein shake

Evening meal

Mixed veg
Gammon steak
Chicken

Snack

3x soft boiled eggs
Nuts

Notes

Limited only 1 apple, 1 banana and 1 black coffee
Still using protein and creatine for the time being
Day 2 feeling OK but hungry later on the evening and feeling stiff from exercise

Training

Circuit Training

Extensive wam Up
Bodyweight exercises
Core
Bodyweight exercises


Time Competed 90 Mins

Offline Warren Dew

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Re: SAfitness Diary
« Reply #3 on: January 22, 2014, 03:27:12 PM »
Sounds like you know what's paleo and what's not, and your goals seem good.

Offline sadams87

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Re: SAfitness Diary
« Reply #4 on: January 23, 2014, 12:46:19 AM »
Thanks Warren Dew, hopefully I can keep it up. I am aware that I'm eating too much fruit and shouldn't be using creatine and protein but I have to be realistic and gradually phase them out. I also don't want to shock my body too much and let my training suffer.


Offline sadams87

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Re: SAfitness Diary
« Reply #5 on: January 23, 2014, 12:57:07 AM »
Training and food diary 22.01.14 Day 3

Food

Morning

3x eggs omlette 
1x cod liver oil
1x vitamin D

Mid morning

Strawberrys
1x Banana

Lunch

Roast chicken with lettuce and olives
Granny smith apple

Mid afternoon snack

Black coffee
Nuts

Pre workout

Creatine with water
Banana

Post workout

Protein shake

Evening meal

Mixed veg
2x pork chops

Snack

-

Notes

Too many bananas
Still using protein and creatine for the time being
Day 3 feeling good not as hungry however feeling slightly fatigued from training. 

Training

Thai Boxing

10 mins skipping
Stretching
Boxing sparring
Kick sparring
5 rounds of pad work
body conditioning


Time Competed 90 Mins
« Last Edit: January 23, 2014, 03:40:26 AM by sadams87 »

Offline Warren Dew

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Re: SAfitness Diary
« Reply #6 on: January 23, 2014, 12:51:15 PM »
Thanks Warren Dew, hopefully I can keep it up. I am aware that I'm eating too much fruit and shouldn't be using creatine and protein but I have to be realistic and gradually phase them out. I also don't want to shock my body too much and let my training suffer.

I wouldn't worry too much about the fruit given your workout schedule.  The creatine and protein shake are worth phasing out, though.

Offline sadams87

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Re: SAfitness Diary
« Reply #7 on: January 24, 2014, 12:55:46 AM »
Thanks, Any suggestions on what I can use post workout? Would a banana be enough or would I need some source of protein i.e chicken.

Similar question with pre workout?

I really have to research these further but seem to find a lot of conflicting info out there. I have ordered The Paleo Diet for Athletes by Loren Cordain so hopefully that should help.

Offline sadams87

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Re: SAfitness Diary
« Reply #8 on: January 24, 2014, 12:59:07 AM »
Training and food diary 23.01.14 Day 4

Food

Morning

Banana omlette 3x eggs, 1x banana
1x cod liver oil
1x vitamin D

Mid morning

black coffee
Nuts


Lunch

Salmon lettuce and olives
Banana
Orange

Mid afternoon snack

Small fruit salad

Pre workout

Creatine with water

Post workout

Protein shake
Banana

Evening meal

Mixed veg
Mince Meat

Snack

Granny smith

Notes

Still using protein and creatine for the time being
Day 4 feeling great, high energy and no cravings.
Limit to one banana a day now post training.   

Training

Strength workout No.3


4x4 dumbell push press

4x4 heavy dumbell shouldering


4x6 dumbell step ups (per leg)

4x8 RDL's (straight leg deadlift)


4x5 flys

4x8 weighted push ups


3 x 1 minute farmers walk

Time Competed 90 Mins

Offline Eric

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Re: SAfitness Diary
« Reply #9 on: January 24, 2014, 04:50:25 AM »
I get a good vibe from you.  Very similar thoughts to mine.

Here are some thoughts, do with them what you will:

  • I found I simply don't NEED creatine.  It bloats you anyway, and then you look like every bloated dude in the gym.  The vascularity I have is nuts considering zero supplements and how old I am.
  • The first day I didn't like with just coffee and banana for much of the morning.  Eggs first I feel better about for you.
  • You need protein post-workout, along with simple carbs.  I just find this works for me.  I know some cavemen was to eschew all the bodybuilding stuff but some of it is there because it actually works.
  • You eat a lot of fruit.  When everything is stripped away, and all the pseudo medical advice, it's really just sugar is it not?

Offline sadams87

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Re: SAfitness Diary
« Reply #10 on: January 24, 2014, 06:48:19 AM »
I get a good vibe from you.  Very similar thoughts to mine.

Here are some thoughts, do with them what you will:

  • I found I simply don't NEED creatine.  It bloats you anyway, and then you look like every bloated dude in the gym.  The vascularity I have is nuts considering zero supplements and how old I am.
  • The first day I didn't like with just coffee and banana for much of the morning.  Eggs first I feel better about for you.
  • You need protein post-workout, along with simple carbs.  I just find this works for me.  I know some cavemen was to eschew all the bodybuilding stuff but some of it is there because it actually works.
  • You eat a lot of fruit.  When everything is stripped away, and all the pseudo medical advice, it's really just sugar is it not?

Thanks for you're reply Eric, I am going to stop the creatine as of today. To be honest I'm not sure why I included it in this plan anyway, I think I was concerned about getting weaker with my weight training, which I know doesn't make much sense.

Completely agree with the coffee and banana, this was a one off as I didn't stay at home Sunday night, although I am now determined not to skip my eggs in the morning.

So for post work out do you have an example of protein and simple carbs? really struggling to think of things I can get straight after training in that narrow window.

Yeah I do think I am eating too much fruit, I'm slowly trying to eradicate the sugar rather than going cold turkey, which I know I'm not capable of. So when I am getting a serious sugar urges I am eating fruit. The idea is to next week limit it to two a day, then one a day then eventually just fruit with low GI.

Offline Warren Dew

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Re: SAfitness Diary
« Reply #11 on: January 24, 2014, 09:13:24 AM »
Thanks, Any suggestions on what I can use post workout? Would a banana be enough or would I need some source of protein i.e chicken.

Similar question with pre workout?

I really have to research these further but seem to find a lot of conflicting info out there. I have ordered The Paleo Diet for Athletes by Loren Cordain so hopefully that should help.
Post workout, a banana would be good, especially if you dropped the fruit elsewhere in your diet.  You could also eat some meat or a couple boiled eggs for protein.

Unfortunately, The Paleo Diet for Athletes isn't really all that paleo, and also focuses more on endurance athletes, so it may be of limited use.