Food-Exercise Log 12-16-11

Breakfast
Beef Sausage & Sauerkraut
Scrambled Eggs

8:00am Workout
Overhead Press 6 sets @ 5 reps (55/65/75/85/95/100)
Deadlift 6 sets @ 5 reps (100/120/140/160/175/185)

No conditioning today :(

Lunch
Spinach Salad
Lebanese Sausage & Sauerkraut

Food-Exercise Log 12-14-11

Sorry I've been absent lately folks, will resume regular posting again soon. Busy month as you can all imagine.

Noon Workout Yesterday
Bench Press 6 sets @ 5 reps (75/90/105/115/125/135)

1/4 Murph of:
100 single unders
25 chinups
50 pushups
75 squats

Broken into 2 rounds. Time today was 8:20. Time a couple weeks ago was 14:57. Not a bad improvement.

Noon Workout Today
Squats 6 sets @ 5 reps (70/85/95/105/115/125)

50 single unders
400 m row
30 pushups
20 squats @ 95lbs
10 thrusters @ 65lbs

Time: 6:50.

Food-Exercise Log 12-11-11

8:00am Breakfast
Coconut Smoothie

8:30am Workout
Overhead Press 6 sets @ 5 reps (55/65/75/85/95/100)

3 Rounds of (for time):
50 Single Unders
10 Pullups
10 Thrusters (55lbs)

Time: 7:54

10:00am Breakfast
Scrambled Eggs
Sausage
Sauerkraut

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Food-Exercise Log 12-9-11

6:30am Breakfast
Omelet (eggs, onion, peppers, lamb, avocado)
Sauerkraut

10:30am Workout
Deadlift 6 sets @ 5 reps (

10 minutes for as many rounds of:
6 KettleBell Swings (55lbs)
50 single unders
6 burpees

Results: 5 rounds + 6 KB Swings + 12 single unders

Noon Lunch
Sweet Potato & Apple, pan fried in coconut oil, coconut milk, & green curry paste
Lamb
Sauerkraut

2:30pm Snack
Plum
Jerky

5:30pm Supper
Slow-roasted pork roast
Spinach Salad (spinach, lettuce, red onion, olive oil, balsamic vinegar)

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Food-Exercise Log 12-7-11

6:30am Breakfast
Bacon & Eggs

8:30am Workout
Bench Press 6 sets @ 5 reps (75/90/105/115/125/135)

In 12 minutes, as many round of:
50 single-unders
200m Bike (lvl 12 resistance)
15 sumo high-pulls (50lbs)
200m Bike (lvl 12 resistance)

Results:

150 single-unders (3 rounds)
30 sumo high-pulls (2 rounds)
1km Bike (5 rounds)

Noon Lunch
Gluten-free Pizza (yes, not even close to Paleo, was not my choice ;)

5:00pm Supper
6oz Wild Pacific Salmon
Spinach Salad (spinach, red onion, avocado, bacon, olive oil, balsamic vinegar)
Coconut Smoothie

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Food-Exercise Log 12-6-11

6:30am Breakfast
Egg Scramble (2 eggs, red onion, peppers, leftover grass fed beef roast)
Coffee

Noon Workout
Back Squats 6 sets @ 5 reps (65/75/85/95/105/115)

8 Minutes as many rounds of
25 single-unders
15 squats

Result: 4 rounds + 15 single-unders

Stretch

1:00pm Lunch
Spicy Sweet Potato bake (sweet potato, apple, coconut oil, coconut milk, extra green curry paste)
Grass-fed Ground Beef

5:00pm Supper
Curry Chicken (chicken, coconut milk, garlic, ginger, curry powder)
Steamed Broccoli & Cauliflower

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Food-Exercise Log 12-5-11

6:30am Breakfast
Scrambled Eggs
Beef Sausage
Coconut Smoothie

Snack
Paleo Stix

Noon Lunch
Salad (chicken, bacon, spinach, red onion)
Balsamic Dressing (olive oil, balsamic vinegar)
Plum

5:00pm Supper
Shepherds Pie (grass fed ground beef, sweet potato, corn*)

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Food-Exercise Log 12-4-2011

8:00 Pre-Workout Snack
1 banana

8:30am Workout
Overhead Press 6 sets @ 5 reps ()

3 Rounds of:
21 Burpees
15 Kettlebell Swings (55lbs)
9 Thrusters (65lbs)

Result: 12:53

9:30am Breakfast
Paleo Pumpkin Pancakes
Beef Sausage
Sauerkraut

5:00pm Supper
Mashed Potato
Beef Roast
Sauerkraut

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Food-Exercise Log 12-2-11

7:00am Breakfast
Scrambled Eggs
Bacon
Coconut Smoothie

10:00am Workout
Deadlift 6 set @ 5 reps (90/110/130//145/155/165)

2 rounds of:
25 single unders
13 chinups
25 pushups
38 squats
25 single unders

Result: 14:57

Stretch

11:00am Lunch
Wild Boar
Sweet Potato, Apple, pan fried in coconut oil, coconut milk, green curry paste

6:00pm Supper
Sirloin Steak
Shrimp
Steamed Broccoli & Carrot

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Food-Exercise Log 12-3-11

8:00am Breakfast
Scrambled Eggs
Bacon
Coconut Smoothie

5:00pm Supper
Ground Wild Boar
Guacamole
Sauerkraut
Spinach & Red Onion

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NorCal Margarita

As some of you already know, in addition to getting geeked out on all this nutrition and fitness stuff, I am also a software developer. As much as I love developing software, I am also a big fan of getting out and being social. This was my primary motivation for joining my local user group and then subsequently becoming a co-organizer. If you are in the Fredericton area feel free to check us out at http://frederictonug.net. The group is not only for software developers but IT folks in general so feel free to come out and socialize a bit.

So what exactly does this have to do with the NorCal Margarita? Well we generally hit up the Garrison Ale House post-meeting to have a drink and socialize outside of the usual classroom style atmosphere. While I love my beer (and the Garrison has a huge international beer menu), beer does not always love me. So lately my drink of choice for post-meeting has been the NorCal Margarita, made famous by Robb Wolf himself.

Last night a few folks got curious enough to try it with me, and then inquired about why I chose this drink. Robb mentions the drink in his book (The Paleo Solution) but does not really go into the 'why' about it. I did remember looking it up once but the explanation escaped me at the moment.

So, for those interested here it is.

NorCal Margarita

• 2 shots of 100% agave tequila (I prefer Patron Silver as its the only decent tequila in NB)
• Juice & Pulp of one lime
• Shake it all up with some ice
• Add soda water to taste

I generally half the recipe when I'm out as two shots is one shot too many for me in a social atmosphere where I also plan to drive home in a couple hours (don't drink and drive folks!).

So WHY is this an effective drink. Here are the goods on what I could find.

• Tequila is delicious.
• Tequila is fermented agave juice, which makes it gluten- or and starch-free. Gluten, as nutrition geeks know, is a gut irritant and just generally bad stuff, and starches are way too dense with unnecessary carbs.
• Lime juice blunts the insulin response of the alcohol, maintaining your precious and hard-earned insulin sensitivity.
• The lime juice also provides a net alkaline load when it gets to the blood stream, which is a good thing. Most other foods provide a net acid load, and it’s nice to balance that out.
• The carbon dioxide bubbles in the soda water help get the ethanol into your blood more quickly. This has the practical effect of allowing you to drink a bit less for the same effect.

So there you have it. Minimal damage, maximum gain :D

Food-Exercise Log 11-30-11

7:00am Breakfast
Scrambled Eggs
6oz Pacific Wild Salmon
Coconut Smoothie

11:00am Workout
Bench Press 6 sets @ 5 reps (70/85/100/110/120/130)

Tabatas: 20 seconds work / 10 seconds rest / 8 iterations
Alternated iterations of burpees & sumo high pull

Round 1: 61 reps
Round 2: 73 reps

Noon Lunch
Ground Lamb, sweet potato, apple, coconut oil, and green curry paste
Sauerkraut

5:30pm Supper
Paleo Pizza (crust made from cauliflower and Jolly Farmer Cheddar (raw milk, grass fed)


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Food-Exercise Log 11-29-11

7:00am Breakfast
Pumpkin Pancakes (Paleo, leftovers)
Sausage & Sauerkraut
Coconut Smoothie

11:00am Workout
Squats, 6 sets @ 5 reps (60/70/80/90/100/105)

3 Rounds of:
500m Bike (stationary, level 12)
21 Kettlebell Swings @ 55lbs
12 Chinups (assisted, machine)

Result: 13:20

Stretch

Noon Lunch
Garrison "Movember burger", sans bun (hey I won it!)
Strawberry Chevre Salad

5:30pm Supper
Bacon-wrapped Scallops
Stir-fried Veggies (broccoli, cauliflower, red onion, orange pepper) in olive oil & cayenne sauce

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Food-Exercise Log 11-28-11

7:00am Breakfast
2-egg omelette (eggs, chicken, red onion, peppers)
Coconut Smoothie (coconut milk, frozen strawberries, 1/2 banana)

Noon Lunch
6oz Lamb & Sauerkraut
Lettuce & Spinach Salad w/ Balsamic Dressing

5:00pm Supper
Spinach/Red Onion/Lettuce Salad
Spiced Beef (beef + 1tsp each cumin, garlic, smoked paprika. Season w/ salt+pepper)
Guacamole (avocado, lime, garlic, red onion)

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Food-Exercise Log 11-27-11

7:45am Pre-workout Snack
1 banana

8:00am Workout
Overhead Press 6 sets @ 5 reps (45/60/70/80/85/90)

"Jackie"
1000m Row (4:16.00)
50 Thrusters @ 45lbs
30 Pull-ups

Untimed as my iPod timer stopped working

Stretch

9:00am Breakfast
Pumpkin Pancakes (Paleo-style)
Pork Breakfast Sausage
Sauerkraut & Organic Brown Mustard


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Food-Exercise Log 11-26-11

8:00am Breakfast
Spinach and Bacon Omelette (Cora's)
Potato
Coffee

Noon Snack (Big brekky, not overly hungry)
Banana & Paleo Krunch

3:00pm Supper
Pesto Chicken (ate lots of this, yum)
Sauerkraut
Mashed Potato

7:00pm Dessert (post Santa Claus Parade)
Pumpkin Parfait (full fat cream cheese*, coconut milk, pumpkin, cinnamon, nutmeg, Paleo Krunch)

*yeah this is not quite Paleo, but full-fat dairy is a treat in my opinion

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Food-Exercise Log 11-25-11

7:00am Breakfast
Scrambled Eggs
Bacon

11:00am Workout
Deadlift 6 sets @ 5 reps (85/100/115/130/145/155)
2.5km trail (snow-packed) run (time: 12:38)
stretch

Noon Lunch
Stir-fried sweet potato in coconut oil, coconut milk and green curry paste
Chicken Kabob (via Cedar Tree Cafe)
1/2 Slota (salad via Cedar Tree Cafe)

6:00pm supper
Chicken Shawarma
Avocado & Salsa Salad (just like it sounds, avocado and salsa, over green salad)

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Food-Exercise Log 11-24-11

6:30am Breakfast
Scrambled eggs (free range from RFC)
Canadian Bacon (also from RFC)
Sauerkraut (also from RFC, love that spot)

11:30am Lunch
6oz wild pacific salmon w/ dill
Sweet potato, pan fried in coconut oil, coconut milk, and green curry paste

6:00pm supper
8oz wild pacific salmon
Sauteed Veggies (broccoli, cauliflower, carrot, red onion, peppers)
 
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Food-Exercise Log 11-23-11

7:00am Breakfast
Jolly Farmer Sausage
2 Eggs, scrambled
8oz coffee

Noon Lunch
Leftover boar, chicken, bacon, and Sauerkraut (from RFC)
Put over a salad of baby spinach and red onion

5pm Supper
Smokey Lime Rib Steak
Baked Potato Slices (thinly sliced potato, olive oil, salt, spices)
Spinach salad w/ walnuts & a bit of raw milk cheddar (not entirely Paleo but tasty)


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Food-Exercise Log 11-22-11

6:30am Breakfast
6oz wild pacific salmon (leftovers)
1 egg fried in coconut oil
coconut smoothie (coconut milk, banana, frozen cherries)

8:00am
8oz coffee (Jonnie Java, best coffee in Fredericton)

Noon Workout
Bench Press 6 sets @ 5 reps for 65/80/90/100/110/120
3 Round of (for time):

• Kettlebell Sumo High Pulls 35lbs @ 21 reps
• Kettlebell Swings 35lbs @ 15 reps
• 9 Handstand Pushups

Result: 7:43

Stretch & Attempting Pistol Squats

1pm Lunch
6oz wild boar
sweet potato & apple hash

5:00pm Supper (enjoyed lunch, decided to have it again)

6oz wild boar
sweet potato & apple hash


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