Exactly this. I started a few months ago on paleo, and was always inding myself hungry for something small at times with nothing good to snack on, so I'd inevitably find myself downing some tortilla chips or ice cream because I didn't have the time or knowhow to make something good for me. This is a great page for quick snack ideas. And best of all, there's a recipe for CHOCOLATE COVERED BACON! It's astounding when people see you eating things like that on a regular basis as they sit and munch on their rice cakes or 100 calorie snack packs and yet you'll be the one who's in better physical condition and have an all around better sense of health and well being.
So something like a veggie or sweet potato chip is legit? Id assume you just want to make sure they aren't fried to shit in some ridiculous vegetable oil right? Side note, you guys are a wealth of helpful information, so thanks for that. Its easy enough to find articles and lists of foods, but its so much more tangible when it comes via dialogue.
So I've been having knee trouble for quite some time now. I believe it all started when I went mountain climbing back in October for the first time in a while, and we came down the mountain really fast and I couldn't walk right for a week. Terrible pain in my knees from the downhill explosions of ouchiness, and they've been bothering me a bit ever since. It's usually not bad, most days they don't hurt at all, but this past week I've been up and down with them a lot, and this morning it's taken its toll. I can't really find a comfortable position for them, they feel like they aren't correctly in their sockets. If I'm standing, twisting them out feels good, and twisting them in feels like more of the pain. Any idea what this is? Anything I should try to remedy this? I'm gonna prowl through MobilityWOD but figured I'd pick brains here too.
Kale chips are quite popular on paleo, and like Winterbike said if you're not looking to lose weight (or even if you are, but not a significant amount) sweet potatoes are fair game, I don't see why they wouldn't be in chip form. If you can make them yourself that would be ideal because you can control the ingredients, but yeah, make sure nothing like corn, soybean or vegetable oil etc... are in them, or anything else you eat.
I am giving this whole healthy lifestyle thing a try, because I really don't want to die when I'm 50 of some sort of terrible disease. Plus I want to be sexy for my girlfriend. I also apparently have some sort of snoring problem and that effects my relationship. So it's time to change some things. I'm going to try the paleo all of you seem to be so big on. Relevant stats- 27 year old male height- 6'0" weight- 270lbs goal- lose 40-50 pounds and be healthier in general This is my diet for Monday-Friday. I will adjust the weekend diet accordingly depending on my schedule and how much food I have left. I have some friends coming up to visit this weekend also, so I'm sure I will have to eat one crap meal out, and there will be some drinking. I will try to limit it to vodka sodas(the sparkly water not the pop) (and whiskey on the rocks). no beer, no no sugar mixers, no pop, etc. ------------- 7:20am- breakfast 2 eggs 2 slices of bacon onions & spinach sauteed with bacon and eggs 8:30am 16oz cup of coffee (no added cream or sugar, just the coffee) 10:00am - snack Handful of pistachios Carrots Green Pepper slices 12:00pm - lunch 6 oz of chicken breast Salad 3:00pm - snack Handful of pistachios Carrots Green Pepper slices 6:00pm - dinner 5oz of paleo meatloaf with paleo ketchup Salad 9:00pm - snack carrots dipped in paleo ketchup or whole grain organic mustard salad-(2 cups of spinach, tomato, onion, mushrooms, peppers, salt, pepper, no dressing) meatloaf- one pound of grass fed ground beef, mushrooms chopped sauteed in butter, onions, egg, 2 cloves of garlic, salt, pepper, chili powder. Mix all ingrediants. I patty it in quarters like a hamburger, then fry them up one at a time when i eat it. It makes me feel more accomplsihed like I actually cook something. Ketchup- can of tomato paste, red wine vinegar, salt, pepper, garlic powder, worcesteshire, cumin abd add a little water if it is too thick, mix and let sit in the fridge for one day. This is tangy, not sweet like normal ketchup Chicken breast- Rubbed with salt, pepper, garlic and butter then baked. ------------------- I'm drinking a 16oz glass of water with most of these meals/ snacks/ whatever you call them. Anyone see anything blatantly wrong with what I'm eating? Or any room for improvement? As whether becomes warmer I will be incorporating more and more exercise (I play in a volleyball league, golf league, and on nights I don't I walk/jog(jog until my body hates me, walk the rest, usually about a half mile, followed by 2-3 miles of walking, yes I know I'm fat and lazy, would like to eventually be able to run the whole way, and as I feel better and get healthier adding in more and more exercises)). I loathe going to the gym. Being outside is the only way I find exercise in anyway fun or enjoyable. The hardest part about this whole thing is going to be going without mass quantities of beer. I'm active in the craft beer scene. Which probably explains why I'm such a fat ass. I need to limit the beer to as little as possible. I will stop rambling now. Feel free to judge me accordingly. EDIT- i should also add that the chicken and eggs are organic and cage free. Carry on.
While this is a good enough plan on its own, the only thing I would recommend is to maybe try switching up your dinner as the overall repetitiveness of it can quickly become boring. A really quick and simple fix for this is make your dinner during the day in a crockpot if you can. I don't know what your schedule is like, but if it's feasible, you could always just throw some stuff in the crockpot in the morning, let it cook all day and by the time you get home it's already done and ready to go. Plus most crockpot recipes are big enough that you'll have leftovers for lunch the next day or snacks at some point. Here's a couple of quick recipes I make a few times a month that always turn out really well. Crockpot Pulled Pork 3-4lb boneless pork loin minced garlic (I usually use 4-5 cloves, but adjust to your personal taste.) 1 whole white onion, chopped 1 14oz can diced tomatoes, with juices 2 cups red wine (or you can use regular stock/water and small amount of apple cider vinegar if you don't want the sugars from the wine) 2 tbsp butter or any other paleo cooking fat Salt & pepper Whole bay leaves If you have a particular rub you like to use for pork, go ahead and apply it generously to the loin beforehand, otherwise simply coating in Salt & Pepper is acceptable. After applying the rub, I take the loin and sear it in a hot as I can get it pan with the butter(Cast iron is perfect for this if you have it, if not, just use what's available.) Once all sides are seared and have a nice slightly golden brown look to them, place the loin in the slow-cooker. Then take the garlic and onion and soften them in the pan for a couple of minutes so they absorb all the flavor from the left over bits. Then add the liquid to deglaze and reduce by half. Add all of this to the slow-cooker along with the can of tomatoes and the bay leaves. Mix everything up, add some more salt & pepper if necessary, set on low and walk away. Should take about 8 hours to fully cook, but I've left it going for up to 10 hours before and it's been fine. If you are going to be away longer, you may want to add some extra liquid just so it doesn't dry out. Once done, take out the bay leaves, shred and serve. Crockpot Beef Roast This is almost exactly the same as above, but instead of wine I always use beef stock. Also, I add in some celery and carrots on top of the onions and remove the can of tomatoes. Also, I use some ketchup and worcestershire sauce in mixed in with the liquid to give it a nice tangy flavor to the meat. The preparation is almost exactly the same though. Sear the meat in a hot pan and butter, place in the crock pot, add garlic and vegetables to soften, deglaze with liquid, add to crockpot, season to taste, set on low and let it go.
Looks solid to me. Over time you should probably wean yourself off the snacks and just keep it to the meals (then feel free to add them back in when you reach an ideal weight), you really won't have the urge to eat that frequently when you become fat adapted. The only thing I'd be concerned about is going from a bad western diet to strict paleo right away, it's a HUGE change. If you can do it, great, that's the ideal situation but I know I couldn't. If you find it too hard right away don't give up, just start with grains and work your way down the rabbit hole from there. For reference I put a link to a food journal* I've been keeping since December, three weeks after I started on the Slow Carb Diet. I'm not going to lie even THAT diet was hard in the beginning, every day was a struggle to cheat day and I wasn't really eating that bad before, my cheat days are in no way representative of what I was doing before the diet, they were a mechanism for adherence. Over time I went through some physical and mental changes that made it easier and easier and eventually (beginning of this month) I was able to phase into full on paleo, I didn't even experience the energy dump a lot of people feel in the first few weeks of the diet because I went into it slowly. Again, it's ideal if you can come out the gates full paleo, but if you feel like you can't, don't let that be the reason you quit, dial it back in by just removing grains and progress from there. As for exercise, I pretty much don't do shit besides the occasional martial arts class or hike, so you should have no problem losing weight not doing too much. I plan on taking Mark Sisson's approach starting next week though. *I didn't track it, but I started having a nibble or two of 100% and a square of 85-95% cocoa dark chocolate and glass of red wine most nights after dinner. <a class="postlink" href="http://dl.dropbox.com/u/26341204/Food%20Journal.xls" onclick="window.open(this.href);return false;">http://dl.dropbox.com/u/26341204/Food%20Journal.xls</a>
I started on the diet (hate that term, let's call it my meal plan) from "The 4 Hour Body" almost six months ago. Got me from 268 down to the mid 250s. In late December I started working out, increasing my cardio by a notch or three every week. This has gotten me to the mid 240s. But I seem to be plateauing, and even an hour of the cardio I'm doing doesn't leave me feeling worn out any more. Looking for advice on ways to switch it up. Here's my current schedule. Tuesday: 2100 meters rowing, ~8.2 miles on a stationary bike. Bis and tris, 3 different exercises each, 3-4 sets of 10 reps at a medium weight. Wednesday: 2100 meters rowing, ~16 miles. Shoulders, 4 exercises, 3-4 sets of 10 reps at medium weight. Thursday: 2100 meters rowing, ~16 miles. Chest and Back, same as above. Friday: 4200 meters, ~16 miles I'm eating two or three basic meals during the week, mixed around at different times. Chicken and mixed veg, terriyaki/pineapple meatballs, chicken and beans with guac. On the weekends I'll drink and give myself basically a day and a half cheat day for carbs and the like. I've had friends suggest swimming, yoga, crossfit minus the running (bad ankle, can't do impact). Looking to see if you guys have any other suggestions or opinions.
Eh, having a day for arms and a day for shoulders seems a bit off to me, especially at that rep range. And then lumping in chest and back together? You're taking small muscle groups and giving them their own day. Also, nothing for lower body? Squats, lunges, deadlifts? I mean, it's a lot of cardio you're doing before hand. Maybe do something explosive before hand, like cleans or push presses. Get your big lifts out of the way before all that rowing.
Yeah, that caught my eye too. I'm not doubting that you have ankle issues, but how severe are they really? Can you at least do some squats and deadlifts to help strengthen and rehab your ankle? If so, snap to it. If not, you might want to think about doing some intervals with your rowing and biking. Steady state cardio work burns far fewer calories than interval work does. If you have a Concept2 rower, you can play the fish game to keep it interesting.
I've always done lifting in groups of opposing muscles. Balance it out. The reason I don't have a legs day (which would be with shoulders) is that I'm killing the legs first with the rowing/riding. I guess I should've clarified. I'm not lifting to get big. If I wanted that, I have a bunch of the Army guys I work with that I could do their routines with them. Main goal for me is slimming down. Although with all the cardio I'm doing, my legs are getting pretty solid. The rowing machine I've just been doing steady for the distance. On the bike I've been doing intervals.
I should probably clarify, that is not what I plan on eating every day for the rest of my life. That just happened to be the stuff I bought for this week. I just wanted to make sure I was doing it right. Next week I plan on doing some pork loin and sauerkraut, and possibly a beef stew. With a salad of course. I'm trying to decide if the hardest part of this is remembering to take my lunch with me every morning, or not snacking on my roommates cheese. I'm sure there may also be an issue when I tell my girlfriend I can't eat whatever pasta she wants to cook. So many variables. I really hope this works out for the best. Thanks for the support and recipes and ideas guys.
You don't have to lift big, but you can lift to get strong. You can always train for explosiveness and modify your diet so you don't get bulky but you can have strength increases. I think I've mentioned it before, but one of the best training partners I've had is about 5'9'' 165 and he can pull a sumo deadlift at 515 for triples absolutely clean. I'm certainly not big, but I train to lift heavy. You could always add in oly lifts, although hold off on the snatch until you can find a good coach. Or you can do giant sets, those will get your heart rate going plus make you strong.
Intervals are the goddamn fat burning devil. They definitely work. For you guys with mobility issues, I can't stress KStarr's website enough. Mobilitywod.com will make you hurt for about fifteen minutes but then afterward it's fucking amazing.
Has anyone had wrist issues before? I've had a tweeky wrist for what seems like months. I slipped on ice and worsened the problem. I went to a specialist and he gave me a cortisone shot and a splint, he didn't see anything on an Xray and figured rest was the best and easiest course of action. I went back today and he couldn't have seemed more disinterested in giving me more information than, ease back into working out with light weights at first... I asked three times if there were any sort of physical therapy stretches or exercises to help along the way. He just shook his head and said it wouldn't help being sent to physical therapy. I figured since it was a fucking specialized treatment center he'd have SOME sort of information. It was hurting in the dead center on the top of my wrist, wear arm bone meets hand, when I was doing push ups. After the shot and two weeks in a splint I tried doing a couple of push ups and everything felt fine, albeit a little stiff. Anyone know any good info on this? Standard wrist stretches that can help? I really want to start lifting again before spring hits.
Is there a small tumor-like bump at the spot of the pain? If so, it's probably a ganglion cyst. Those are no biggie. They call them "bible cysts" because doctors used to whack them with a bible to pop them and they'd go away. Otherwise, it's probably some tendonitis. Warm it up before exercise, ice it after. Time will fix it.
No I have one of those on the underside of my wrist below my thumb. It comes and goes and has never given me any trouble. The wrist doctor said he thought there might be soft tissue damage but didn't elaborate. Anyway I am probably going to get a new gym membership this week so Ill be searching out warm up stretches for it.
I think Mike Gill was the first person to post this challenge, but I'm gonna toss it out there for you all. Squat your bodyweight on a bar for 50 reps without racking the bar. Finished the challenge with solid form on every rep today, 195 on the bar at ~192.5 bodyweight. Still had the energy to run pretty well a couple hours later, too.
I just joined LA Fitness. I have a workout routine that I stick to, but if anyone thinks that there is anything that I should add, let me know. Here is my routine: Chest/Triceps/Shoulders -chest press on an upward incline with either dumbbells or a bar, 5 sets, 8-12 reps per set -seated shoulder press with dumbbells, 5 sets, 8-12 reps per set -bench press, 5 sets, 6-10 reps per set -chest press on a downward incline with either dumbbells or a bar, 5 sets, 8-12 reps per set Back/Biceps -upright row with a bar, 5 sets, 8-12 reps per set -shrugs with dumbbells, 5 sets, 8-12 reps per set -bent over row with a bar, 5 sets, 8-12 reps per set -single arm row with dumbbells, 5 sets, 8-12 reps per set Legs -leg extension machine, 5 sets, 8-16 reps per set -leg press with 45 pound plates, 5 sets, 10-14 reps per set -leg curl machine, 5 sets, 10-16 reps per set -calf extension machine, 5 sets, 20-40 reps per set Also, I generally wait 4-5 days before I do one of the routines again.