I know, I am ever changing my mind on stuff. I had a talk with my wife last night wherein I realized that despite working really hard, and eating, for the most part, well. I haven't been losing weight. I don't know if the high intesity multivariable gig is meant for my body. Normally, when I workout, my Kalama genes kick in and in 3-4weeks I am very strong and my body composition changes quickly. This has not been the case with my adventures in Crossfitting type workouts.
I want to make it clear that I think CF is amazing. They are awesome, and will get people sick fit. I don't know if I just am so metabolically deranged that I don't get the results I should, or what. My confidence in the science and philosophies of training Crossfit style are as strong as ever. My faith is what has kept me going strong with it for some time. I have loved the endurance it has given me, and it has been a blast kicking my own butt and varying my workouts. However, I haven't changed my body composition, and to me, right now, that is priority. I will be back to CF/BLack box as soon as I look a little hotter.
So I am going OG. back to the days with dad, back to what took years of lifting and coaching. Back to what I know works for my body. My body responds best to a Bodybuilding/powerlifting protocol mixed with some cardio and athletic movements (oly lifts, basketball, sport). I can put on mass and initiate hypertrophy like no other. So I that is what I am going to do.
I started this morning and felt AWESOME! it felt so good to get a pump again-to look swoll. I could feel the adrenaline and felt at home spending a good 90 minutes torturing my upperbody and taking it to failure.
Mon-Upperbody. Powerlifting movement, push and pull (supplementary unilateral), more supplementary lifts
Tues- Same with lowerbody
Wed- light long swim.
Thursday_ long cardio
Friday-Oly lifts/speed upper and lower/Whatever needs work/maybe a Metcon
ALright. Sorry that was a crazy week. But honestly not too bad. Just a tad too riddled with donuts and way to carby. But you know what? My week away from counting my cals and eating Paleo taught me a few things and helped me come to realizations that could help me make some permanent changes.
It taught me that I really do feel like crap when I don't eat right. I am not sure why I then keep eating, but it is clear to me that I do not run well on simple carbs and wheat. I've felt so tired and lazy.
I also realized that if I do ever decide to never again eat junk, it wouldn't be that bad. I like bad food, but for the most part don't really crave it, ice cream, chinese food and pizza being the exceptions, Oh and Chocolate. But I know that I actually am content keeping grains, gluten, and especially gluten out of my diet. I enjoy healthy food, and can live without the other stuff. I know that sounds funny, but I honestly did think that there was just no way I could live without the cereal and bread and pasta. The cool part about this is, contrary to normal Nainoan patterns, I'm not all psyched out on it. If I want some pasta. I'll go get some gluten free stuff and indulge every now and then.
So onward I go. Keeping up the fight, and getting better at fighting. My plan is to continue to calorie track. I like seeing what I eat. There is no sugar coating raw data. I am also going to be strict about avoiding grain and legumes. If I am going to cheat it will be on my terms and as free of this stuff as possible.
My workouts have been consistent. This week I put a lot of time in the gym with 1 strength day, 1 metcon day, 1 long swim, 1 spin class, and a gnarly row session with Tara. Feel really good about the direction my exercise is going in. My body is feeling good except for my back which got tweaked from that deadlift pistol circuit.
I'll tell you why I ate that danged Cinnabon cereal. I didn't eat enough throughout the day and then had tortillas and cheese-delicious enchiladas that have no place in my Emealz low carb plan. Because I felt like I had already blown it with dinner and was still hungry. The funny thing is that it didn't even feel like a huge temptation. It was almost like I just ate it because I poured it out and didn't want to waste it. Sounds stupid, but I think I am getting better turning the bad stuff away.
Was doing great today then just got really stressed and read lab report that showed I may have fatty liver. Also looks like I might be having too much protein. This is a problem because I feel like it is such an important part of me getting in shape.
I messed up the Rx was to do seven rounds I thought I was supppose to do as many rounds as possible (AMRAP) in seven minutes
3 powercleans 195
4 Handstand Push ups( I just climbed my feet up the wall. I was about a foot from wall so not all my weight was over my hands.)
Did 3 rounds and 2 HSPU in seven minutes. I finished up the round then did a fourth at my own pace.
Listened to Episode 30 and 31 of Paleolithic Solution. I am really convinced that MEBB is a fantastic way for me to go. I look forward to getting back to it. I will stick with the main site programming, for now as prescribed, but I will definitely modify. After at least a month or so I am going to probably go back to MEBB for 3 months after which I will do my own programming-which I am very excited about. Then I might hit a smolov cycle or something.
I am particularly convinced that periodization is important, and that you must build upon technique, then volume, and then intensity.
I got some confidence today realizing that I have worked out for a long time, and I know how to get in shape. Rather than going religious on one program I am going to look at the tools and technologies presented to me and use them to get where I want to be.
Decision changed. Speaking to my wife I decided to go with the main site programming but do it BrandX style, or scaled back. I am doing this for a couple of reasons. One, my wife got me the gift of being with a trainer and I should listen to my trainer. Two, my main goal is general fitness and weight loss. Maybe the fact that I am so comfortable with MEBB shows that I should step away from it for some great results. Anyway, I am willing to sacrifice some strength to get fit and I will burn more calories doing 3days on 1 off split. Today I did MEBB. Here it is:
M.E. Hang Power Snatch5-5-5-3-3 135
5 Rounds for time: 5 Toes to Bar 10 DB Snatch (5/5) 55lbs 15 Push Ups
So today I got to use my wife's burthday gift to me and I did my first Crossfit workout in an affiliate with a trainer. I LOVED IT. Nick, my trainer, is a stud and led me through:
4 rounds of
8 Clean and Jerks 155lb.
15 wall balls with 20 lb medicine balls
25 situps with ab mats
50 jump rope jumps
We rested in between rounds. Nick tells me that I might want to reconsider doing the mainsite programming of Crossfit versus MEBB. I told him that I always felt I was spinning my wheels and killing myself. He taught me that I wasn't scaling correctly and showed me some websites to help me scale back. So I have added Crossfit Hanford's site to my blog. I am going to consider Nick's input. It is hard. I really like the MEBB format.
Well I know I am off the wagon but it really helps to see the actual calories I eat. Now I know how far off the wafon I am and why i am fat. Actually I am surprised that I am not fatter. You're suppose to weight 1/10 of your daily calories. I am eating like a 380 lber. Now that Indian dinner was just an estimate.
Wow! When you track calories sometimes you can be shocked at how much you eat. My first goal is 290. Right now I weigh 333. So I want to aim for 2900 calories. I know this isn't paleo. I am gunning for it. I will get there. I think I am going to need whey protein post workouts because I need a lot of protein and I am sick of eggs for breakfast and because whey doesn't have purines and thus shouldn't trigger my gout.
I apologize to my follower for dropping the ball here. Honestly, I fell off the wagon on vacation, couldn't get back on, and was embarrassed about showing my lack of self control on the blog. So I am making a commitment. For now I am going to commit to writing everything I eat, good or bad, for 2 weeks. SO that is until the 30th. I liked the token thing. I am out for this month, but I am sure I will fall. I know that sounds pessimistic but if I can just focus on tracking my calories right now I will be on the right track. the focus is getting my workouts banging and tracking my eating.
Holy cow! Vacation has been tough. I managed to stay paleo with just a couple miffs and treats until grandma Call's dinner. An amazing spread of chicken haystacks on rice with fresh baked dinner rolls with amazing jam, and brownies with ice cream. Pure Neolithic ecstacy. So that was my fourth token, but worse than that it begat an attitude that staying on track during vacation is just too tough and that I'll just have to be strict when not on vacation. So therafter unraveled a series of unfortunate feasts; all culminating at last night's Denny's visit with all-u-can-eat pancakes and a grand slam. I am even more embarrassed to post that I have been unable to get to a GYM. I did play some ultimate frisbee and capture the flag. There is no better sport than capture the flag. I proclaim this with absolute confidence, because previously I had determined football was the greatest sport and have discovered there is one greater. It is hard to believe that I would ever have to defend football as greater than all sports except capture the flag, but I understand there are those who do not agree. Football is better than all other sports, besides capture the flag, because of the specialization. If you are small, cool, go be a db or kicker. If you're a tub of partially hydrogenated fat, sweet, you'll make a great lineman. If you're a loon who likes to run headlong into stuiff, rock-on, be a line backer. Every team within a team works together in a mock war reminiscent and preparatory to battle. Where strategies still evolve and weaker teams can still defeat better teams with it. Beautiful. Even more beautiful; capture the flag where specialization, teamwork, and strategy are even more paramount. I had the most fun time playing with and observing, from jail, 5 yr. old girls become liberating heroes, grandpas showing quick enough bursts of speed to capture swift, young men, and endless ninja impersonators using wit to sneak and deceive. And strategies, where else is strategy so paramount, evolving, and improvised? Thanks Chanda and Chandler for such a fun chance to run around, play, and do battle with family I love.
No breakfast: Left me really hungry around 1 Lunch: cup blueberries 1lb cherries cafe rio fired chicken salad -tortilla - beans - rice. still with dressing, guac, and cheese. 2T. PB with raisins. I know PB isn't all the way Paleo but it is so good.
Traveling: 13/4 cup almonds More cherries 2 HB eggs 2oz beef jerky 1oz cheese
We traveled o Vegas so I was unable to get to computer
Work out: M.E. Single Leg Squat 3-3-3-1-1-1 (reps per leg) 135/155/165/175/185 rt leg not left Having strength and balancing issues withthe left leg. I already favor rt and gout kept me off of left leg for a month. Very unimpressed by performance, but I know my right leg could do much more.
4 Rounds for Time: 500 Row 12 DB Push Press Loading equals 50% of bodyweight (did 65lbs each Db) 15:32 great workout!!!
4 handfuls of cashew/almonds 7 Small meatballs (forgot they have bread in them) 1 chicken breast 2oz. deli ham big plate of salad with cesaer dressing banana
Feel OK. Got really hungry around 5. Still a little hungry but I really lean on those treat tokens. I can turn down the ice cream or sour patch kids now because I know I will have some later. So I don't feel deprived. We are really going low budget right now getting ready for vacation.
Globo Gym Pet peeve of the Day: Why must people use the squat rack to rest their 55Lb. Barbell? I'm spottin a dude's bench so I can pass gas in his face if I have to wait for him to finish up his bicep curls so I can squat, when he could very easily lay the bar anywhere else, and there's already a bar there, and they don't rack when they're done! Oh! I am so mad I am writing run-off sentences as grotesque as the stench perpetrators will face.
M.E. Hang Power Clean 3-3-3-1-1-1 155/165/185/205/215/225 miss Having trouble catching. I am racking this standing straight up. Had to use wraps. My finger still is strong enough after surgery to grip. Rest
How many rounds can you complete in 15:00?
3 HSPU 6 Pull-ups 9 KTE 12 Dumbbell Swings Hands not supporting me on HPSU so I racked 185 at nose level and shoulder pressed. For pullups I used the same bar, wrist wraps, and my legs to complete. Did 5 rounds plus 2 presses Awesome workout.
You'd think losing my father at 58 and my uncle at 52 to heart disease and diabetes would be motivation enough, but I still haven't reversed my eating habits. I have an incredible appetite that becomes super-mega-ultra-zord bad when I eat carbs, and I can't stay away from carbs. Yesterday, I was listening to my ipod for the first time in a month. A staple of my podcasts is The Paleolithic Solution by Robb Wolf. I really buy the logic behind Paleo living. I put the buds in my ears and enjoyed a great episode that got super-mega-ultrazord (hitherto written as SMUZ)awesome when a question I emailed him showed up on his podcast. SMUZ AWESOME!!! SO now I am pumped! Robb gave me some suggestions, and tells me what my wife will do to my pants if I stick to it :) So I want to take this motivational momentum and extend it by showing it to the world. The goal is stick to my plan as described in the title. I've got some barriers, namely; a hurt finger that might require surgery again, low confidence, time, and money. But lose or fail. I'm gonna document. So you will get to see me transform from a fatty to a fit monster or not. Thanks Robb Wolf for all the information and for the inspiration. I plan to write my current stats and goals soon.