Paleo eating

• OneBuckeye

  

  BR1986FB;744910 wrote:It's not difficult. I've actually cut out lunches and do a 14 hour every day, 16-17 on weekends. Win-win in that it saves money on packing lunches.
  
  I have my 4 week weigh-in on Saturday. I'm expecting an impressive decrease in bodyfat. Probably only a 5-7 lb weight loss over 4 weeks but the fat decrease should be real nice.

  
  Where/how do you measure your bodyfat? A co worker wanted to go to a local hospital to accurately get it done for like 5-10 bucks.
• BR1986FB

  OneBuckeye;744920 wrote:Where/how do you measure your bodyfat? A co worker wanted to go to a local hospital to accurately get it done for like 5-10 bucks.

  I actually went to Mount Union University and had it done in a Bod Pod about 6 months ago. Right after I finished the girl gave me one of those hand held electronic BF measuring devices (which I also have at home) to measure it on. The readings were exactly the same so I just use the one at home. When my BF gets to where I want it I'll go back up to Mount to have it done again. It's $25 there.
• I Wear Pants

  Caliper method still works pretty well.
• BR1986FB

  This morning was my last workout of this 4 week Crossfit cycle. Tomorrow is an off day and I'll be restructuring my Crossfit workouts for the next 4 weeks. Believe I'm going to drop reps and go heavier on the compound movements along with strictly bodyweight (no weighted vest) for pushups, pullups & dips. Today is the only day of the week I'm not doing a fast.
  
  Had a succulent (threw that in for Mantooth) breakfast of 8oz bison, 2 hard boiled eggs and a Jay Robb shake made of coconut milk and red raspberries. Macadamia nuts for a snack later...
• OneBuckeye

  

  I am thinking about going to check this gym out http://www.akroncrossfit.com/ I have a small basement where I do P90x, not sure if I have enough room to do cross fit stuff (low ceilings) . I am debating on joining the gym for probably 100$ a month or doing another round of P90x.
• BR1986FB

  OneBuckeye;746908 wrote:I am thinking about going to check this gym out http://www.akroncrossfit.com/ I have a small basement where I do P90x, not sure if I have enough room to do cross fit stuff (low ceilings) . I am debating on joining the gym for probably 100$ a month or doing another round of P90x.

  I loved me some P90X/Insanity when I did it but stuff like "static arm curls" and the isolated tricep movements were beating the Hell out of my elbows.
  
  If you're not familiar with Crossfit it's a whole different world. Right now, if you're on Facebook, "like" the Crossfit Games. It's a worldwide competition where you have to do particular workouts and they crown a men's & women's champ. They combine WOD's like clean & press along with double unders (jump rope where you have to twirl the rope through twice before your feet land) in a 10 minute period. I think it was like 15 reps for the clean & press and 30 for the double unders to consider it one set. I think the top guy did it like 9 or 10x's in 10 minutes. Ridiculous!
  
  You're used to the 50+ minutes of P90X...you're going to have A LOT more free time if you do Crossfit and you'll get more bang for your buck. I'm burning as many, or more, calories doing a 20 minute Crossfit circuit combined with either a 15 minute ARX, P90X+ Abs/Core+ or Insanity Cardio Abs workout (30-35 minutes total) than I was doing the 75 minutes (P90X workout & abs) of the Beachbody programs.
  
  Again, don't get me wrong, Beachbody has some fine programs but at my level of fitness, right now, my body doesn't require an hour.
• OneBuckeye

  

  http://www.akroncrossfit.com/index.php/Events/index-single/crossfit_games_2011/ apparently these guys are an affiliate but the games are almost over.
• BR1986FB

  I think they are already into the 5th workout. Not completely sure how many they do.
• BR1986FB

  Weigh in was this morning. Dropped another 6 lbs and 2% bodyfat over the past weeks. That's 2 lbs away from my goal for the year (32 lbs for the year to date) and 56 total. I think I'm going to adjust my goals to drop another 17-22 lbs and then pack on mass. I'm attributing much of this to the paleo eating/ intermittent fasting versus the actual workouts.
  
  Today starts a new 4 week Crossfit cycle. Saturday's will be "light" with only bodyweight pushups, pullups & dips with Monday's being "heavy" with reps being 5's for clean & press, squats & deadlifts. Kettlebell workouts on Wednesday will stay the same. I'm still toying with the idea of adding a longer, 40 minute Insanity dvd for Sunday's instead of the 23 minute Fast & Furious. Still debating...
• birddog23

  BR1986FB;748237 wrote:Weigh in was this morning. Dropped another 6 lbs and 2% bodyfat over the past weeks. That's 2 lbs away from my goal for the year (32 lbs for the year to date) and 56 total. I think I'm going to adjust my goals to drop another 17-22 lbs and then pack on mass. I'm attributing much of this to the paleo eating/ intermittent fasting versus the actual workouts.
  
  Today starts a new 4 week Crossfit cycle. Saturday's will be "light" with only bodyweight pushups, pullups & dips with Monday's being "heavy" with reps being 5's for clean & press, squats & deadlifts. Kettlebell workouts on Wednesday will stay the same. I'm still toying with the idea of adding a longer, 40 minute Insanity dvd for Sunday's instead of the 23 minute Fast & Furious. Still debating...

  How old are you, if you dont mind me asking?
• BR1986FB

  birddog23;748433 wrote:How old are you, if you dont mind me asking?

  
  43
• birddog23

  6 AM: 5-15 minutes pre-workout: 10 g BCAA.
  6-7 AM: Training.
  8 AM: 10 g BCAA.
  10 AM: 10 g BCAA
  12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
  8-9 PM: Last meal before the fast.

  So this means from 12pm-8pm you can eat your meals but then from 8pm-6am the Fasting occurs, correct? I think this the route I would try if I am understanding this correctly.
• BR1986FB

  birddog23;750743 wrote:So this means from 12pm-8pm you can eat your meals but then from 8pm-6am the Fasting occurs, correct? I think this the route I would try if I am understanding this correctly.

  Partially correct. The eating occurs from 12pm-8pm, in this scenario, with the fasting happening from 8pm to 12pm (noon...16 hours) the following day. The BCAA's don't count as eating/breaking the fast.
• birddog23

  Would you recommend BCAA's? And exactly how would I incorporate Shakeology into this whole Fasting diet, or should I just scratch it completely? And thanks a ton BR you've been great in answering my questions.
• justincredible

  

  I've gotten away from paleo eating for a while but I just bought two cookbooks on amazon and have started actually reading the Primal Blueprint. After reading the first chapter last night I am ready to start getting serious about this.
• BR1986FB

  birddog23;750752 wrote:Would you recommend BCAA's? And exactly how would I incorporate Shakeology into this whole Fasting diet, or should I just scratch it completely? And thanks a ton BR you've been great in answering my questions.

  
  If you're going to fast I'd say BCAA's are a good investment. Purple Wraath is pretty good. I'm still kind of a half assed Beachbody coach and I wouldn't recommend spending your money on Shakeology.
• birddog23

  I think I've finally gotten this down. Just want to make sure I am right though, will these two following schedules qualify for his Fasting method:
  
  Schedule 1
  8am: pre-workout meal
  10-11am: Workout
  12pm: Post-workout meal (largest meal)
  430pm: Last meal
  5pm-8am: Fast (15hrs)
  
  Schedule 2
  8am: BCAA's, then Workout
  10am: 10g BCAA
  12pm: 10g BCAA
  2pm: Post-workout meal (largest meal)
  9pm: Last meal
  10pm-2pm: Fast(16hrs)
  
  Now with schedule 2, which would be considered Early Morning Fasted Training, that only includes two meals. But the other fasting options include 3 meals. Why is that?
• birddog23

  Also when fasting, do you have to follow the Paleo eating diet or is that what you just do personally? I could not find the answer for that on Leanguides
• justincredible

  

  Made the following from the cook book I just ordered tonight. Can't wait to try them out tomorrow.
  
  
  
  
• BR1986FB

  birddog23;750972 wrote:I think I've finally gotten this down. Just want to make sure I am right though, will these two following schedules qualify for his Fasting method:
  
  Schedule 1
  8am: pre-workout meal
  10-11am: Workout
  12pm: Post-workout meal (largest meal)
  430pm: Last meal
  5pm-8am: Fast (15hrs)
  
  Schedule 2
  8am: BCAA's, then Workout
  10am: 10g BCAA
  12pm: 10g BCAA
  2pm: Post-workout meal (largest meal)
  9pm: Last meal
  10pm-2pm: Fast(16hrs)
  
  Now with schedule 2, which would be considered Early Morning Fasted Training, that only includes two meals. But the other fasting options include 3 meals. Why is that?

  
  You don't have to go 7 hours between meals on schedule 2. Eat a 3rd meal.
  
  As far as your other question, no...you don't have to eat Paleo.
  
  Justin....nice! Let me know how those are after you eat them.
• OneBuckeye

  

  I think I posted this before but this is my sweet snack of choice.
  
  http://www.paleoplan.com/2009/12-03/paleo-candybars/
  
  I reccomend putting a little more honey and coconut oil then the recepie calls for.
  
  
  Ingredients
  3-4 Tbsp coconut oil
  1/4 cup carob powder or cocoa (optional)
  1/2 cups ground nuts (almonds, hazelnuts)
  3/4 cups dried shredded coconut
  1 Tbsp or more to taste honey (optional)
  Instructions
  Start by melting the honey and oil in a saucepan over medium heat on the stove
  Add carob and nuts and coconut
  Form into a square by dumping into a small baking sheet and refrigerate or freeze until hard
  Cut and eat
• OneBuckeye

  

  http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/27/Maximize_Your_Progress_with_Hydrochloric_Acid.aspx
  
  Anyone ever do this? Testing for low HCL?
  

  The Acid Test
  In our land of abundance, it is hard to imagine that our body’s cells could be starving, especially when we consume high-quality food in sufficient quantities. Yet many of our affluent habits prohibit us from properly digesting our food, leaving our cells weak from undernourishment.
  
  If there is insufficient hydrochloric acid (HCl), proteins will pass into the intestine and putrefy instead of being digested. In addition, carbohydrates will also be left to ferment without adequate digestive enzymes from the pancreas. Fat digestion is also dependent on the acid’s influence on the pancreas to secrete lipase and the gall bladder to secrete bile. Poor digestion of these macronutrients means poor absorption of our basic energy sources.
  
  Low stomach acid prevents adequate absorption of essential minerals such as zinc, manganese and calcium because they cannot be ionized for proper absorption. Cruciferous vegetables are known for their estrogen-detoxification properties through the production of Diindolylmethane from Indole 3C, but this extraction cannot occur without an adequate amount of stomach acid.
  
  Low stomach acid also puts you at an increased risk of food poisoning since you are missing your primary defense against bacterial organisms. It has been shown that the drugs that inhibit stomach acid, such as Prilosec and Tagamet, can cause an increase in stomach bacteria and inflammation.
  
  Undiagnosed low stomach acid is linked to various neurological disorders such as dementia and Alzheimer’s because those ailments are linked to folic acid and B12 status (i.e. no stomach acid, no folic acid and B12 absorption.) In effect, you could go senile just from low stomach acid. Here are a few of the symptoms of low stomach acid:
  

  How do you test for low HCl? Here are a few ways:
  
  1.From your blood chemistry screen values, or by a urine test
  2.A string test where you swallow a string in order to measure your stomach pH – not a pleasant test, incidentally
  3.An examination of the reflex point on your abdomen, an inch below the bottom of the breastbone on the edge of the left rib cage
  4.Presence of a zinc deficiency; an insufficient amount of this mineral is associated with hypochlorhydria
  5.Presence of vertical ridges on your nails
  6.Stool testing
  7.7. Amino acid profile tests
  Finally, there is a simple test you can do at home, but I suggest you talk to a physician qualified in nutritional medicine before you try it. Nutritionally-oriented physicians often prescribe this test along with a zinc challenge test. It requires a bottle of Betaine HCl, at 200 mg potency per capsule. Here is how it is performed:
  
  Step 1 - Have a high-protein solid meal (no shakes). Let’s say for illustration purposes a 12-ounce steak and vegetables.
  Step 2 - Eat half the protein, roughly 6 ounces of the steak.
  Step 3 - Swallow a 200mg capsule of HCL.
  Step 4 - Eat the other half of the steak and the vegetables.
  Step 5 - Wait 15 minutes.
  Step 6 - If your stomach acid is normal, you will feel like you just drank a hot cup of tea. If you feel nothing, you need HCl as a supplement. So what do you do next? At every meal repeat steps 1 to 6, upping the dose one capsule per meal until you feel the burning sensation. So if it takes five meals to get a burning sensation, you need on average four capsules per meal. If you get to seven capsules and you have no burning, stop the test – you are achloridic!
  

• BR1986FB

  OneBuckeye;751348 wrote:I think I posted this before but this is my sweet snack of choice.
  
  http://www.paleoplan.com/2009/12-03/paleo-candybars/
  
  I reccomend putting a little more honey and coconut oil then the recepie calls for.
  
  
  Ingredients
  3-4 Tbsp coconut oil
  1/4 cup carob powder or cocoa (optional)
  1/2 cups ground nuts (almonds, hazelnuts)
  3/4 cups dried shredded coconut
  1 Tbsp or more to taste honey (optional)
  Instructions
  Start by melting the honey and oil in a saucepan over medium heat on the stove
  Add carob and nuts and coconut
  Form into a square by dumping into a small baking sheet and refrigerate or freeze until hard
  Cut and eat

  
  I'm lazy...I usually just grab a square of 70% dark chocolate every once in awhile.
• justincredible

  

  BR1986FB;751302 wrote:You don't have to go 7 hours between meals on schedule 2. Eat a 3rd meal.
  
  As far as your other question, no...you don't have to eat Paleo.
  
  Justin....nice! Let me know how those are after you eat them.

  
  They are outstanding. Even my wife thought they were great.
• OneBuckeye

  

  justincredible;751378 wrote:They are outstanding. Even my wife thought they were great.

  
  Are there any left? I cant keep that stuff around for more than a day. Also, no food processor so it looks like I can't make those