=======Food & Workout Log for the past 13 Days

11.30.11 – Dick’s Deluxe

DINNER (6pm): 2 deluxe beef patties + 3 pieces of fried chicken + carrots + celery + potato salad + plantain chips

REST DAY

12.01.11 - 

DINNER (6pm): beef jerky + pepperoni sticks + broccoli slaw + blueberries + apples + oranges + cashews + sardines + salsa + plantain chips with guacamole

WOD: “Annie” 50-40-30-20-10 of double unders to sit ups = 5:39s  FINISHER: 5000M row

12.02.11 - 

DINNER (6pm): pepperoni sticks + carrots + raw broccoli + cashews + sardines + salsa + plantain chips with guacamole + almond milk  DINNER (11pm): steak

REST DAY

12.03.11 – Pancit

BREAKFAST (10:30am): beef jerky + spinach + almonds + cashews + almond milk + coconut flakes + dried mango + strawberries + 2 tangerines  DINNER (4pm): 1 tangerine  DINNER (7pm):  1 apple + strawberries  LATE DINNER (1am): 5 eggs + almonds

WOD:  “Lakewood 4″ 800M run + 23 burpee pull ups + 101 box jumps + 400M run backwards + 121 push ups + 135 sit ups + 800M run + 9 ground to overhead (115#) = 38:26s

12.04.11 – Fried Chicken Skins

LUNCH (11:30am): 4 eggs + 2 tomatoes + 5 strips of bacon + raspberries + blackberries DINNER (6pm): chicken tinola + guacamole + plantain chips

REST DAY

12.05.11 - 

BREAKFAST:  4000iu of Vitamin D + 4 fish oils  DINNER (7pm):  beef jerky + pepperoni sticks + sardines with salsa + plantain chips with guacamole + chocolate chip lara bar + cacao dark chocolate + tangerine + coconut milk

WARMUP: 30 burpees  WOD (5pm):  12 min AMRAP of 5 push presses (105#) + 10 push ups + 15 double unders = 9 rounds + 4 push presses

12.06.11 - 

BREAKFAST:  4000iu of Vitamin D + 4 fish oils  DINNER (7pm):  beef jerky + pepperoni sticks + sardines with salsa + plantain chips with guacamole + chocolate chip lara bar + cacao dark chocolate + tangerine + coconut milk

WARM UP: 10 burps  STRENGTH WOD: squat cleans 3-2-2-1-1  (95-115-135-145-155)  METCON WOD: 7min AMRAP of 7 burpees + 7 situps = 12 rounds + 4 burpees

12.07.11 – Soft Serve Ice Cream

BREAKFAST:  4000iu of Vitamin D + 4 fish oils  DINNER (7:30pm): spinach + grape tomatoes + raw broccoli + baked salmon + prime rib with au jour + asparagus + pineapples + sirloin steak + 1 cookie + vanilla ice cream + 4 soft serve vanilla ice cream cones

WARMUP: 10 burpees  WOD (6am):  “Angie” 100 pull ups + 100 push ups + 100 sit ups + 100 air squats = 18:22  FINISHER:  30 burpees + Team shuffle of medicine balls and sand power slam balls

12.08.11 – Chicken Tikki Masala with Raita

LUNCH (12pm):  double smoked bacon sausage hot dog + sour kraut + onions  DINNER (8pm):  chicken tike masala + raita + potato and cauliflower + deep fried cheese with mango sauce and creamy cilantro paste + fried rice + garlic non

REST DAY

12.09.11 – Dungeness Crab without the Garlic Vinegar

BREAKFAST: 4000iu of Vitamin D + 4 fish oils  DINNER (8pm): dungeness crab + spinach + jalapeno pepperoni stick + coconut milk

WARMUP: 1000M row METCON WOD: 8min AMRAP of 8 med ball cleans + 8 med ball push ups = 11 rounds + 6 med ball cleans  METCON WOD#2: 10 rounds + 5 med ball cleans

12:10.11 – Country Fried Steak

LUNCH (4pm):  country fried steak + 2 over medium eggs + hash browns + pancakes with butter and syrup  SNACK (7:30pm): 1 lumpia + asparagus + roast beef + pepperoni + butter cookies  DINNER (10pm):  dungeness crab with garlic vinegar + cashews + almond milk + dark chocolate truffles + cacao dark chocolate

MOVE DAY

12.11.11 – Pancakes with Yogurt

BREAKFAST (1:30am):  1 tangerine + jalapeno pepperoni stick + 1 shot of fish oil + 4000iu of Vitamin D + cashews  LUNCH (4pm): 2 pancakes + scrambled eggs + breakfast sausages  DINNER (9pm): pot roast + pickled artichokes +

REST DAY

12.12.11 – Almond Roca & Jalapeno Chips

BREAKFAST (7:30am): jalapeno pepperoni stick + 4 fish oils + 4000ij of Vitamin D + 3 bottles of water  LUNCH (3pm): almonds + 1 tangerine  DINNER (7pm): a bowl of sui kau noodle soup + 1 bag of kettle jalapeno chips + 4 almond rocas + almond brittle + 4 butter cookies + 1 glass of coconut milk + 4 pieces of coconut meat + almond milk

WARMUP (6:00am):  30 Burpees  WOD: 15min AMRAP of 10 overhead squats (65#) + 15 box jumps + 200M sprint = 5 rounds + 5 overhead squats  FINISHER: tabata sit ups at 15-15-15-15-15-15-15-15

WOD(6:00pm): 5000m row + 64 burpees  DINNER (7:30pm): 4 strips of beef jerky + 1 serving of raw broccoli and carrots + 3 omega-3 enriched eggs + 2 glasses of coconut milk + raw almonds + 1 blueberry muffin lara bar + 1 chocolate chip cookie lara bar + raw coconut flakes + plantain chips with salsa +    SLEEP: 4hrs  WATER: 120oz  OMEGA-3: 4g VITAMIN-D: 4000iu

:: TUESDAY NOVEMBER 29th ::

WARM UP: 10 box jumps + 10 knees to elbows + 10 pvc overhead squats x3 rounds + 2000m row  WOD(4:15pm): ’Helen’ 400m run + 21 kettle bell swings + 12 pull ups x3 rounds = 10:48s  FINISHER: 3000m row + 100 sit ups with 25lb plate  WOD (5:00pm):  ’Helen’ = 10:57s  LUNCH (12:30pm): garden salad + chicken breast + mashed potatoes + yam + roast beef + string beans with fried onions  DINNER (6:30pm): 3 strips of beef jerky + 2 servings of raw broccoli and carrots + 2 eggs + almonds + plantain chips with salsa + dried mango + 1/2 bag of kettle jalapeno chips + coconut flakes + 2 glasses of almond milk  SLEEP: 3hrs  WATER: 120oz  OMEGA-3: 4g VITAMIN-D: 4000iu

WARM UP: 10 wall balls + 15 push ups + 20 lunges (10 each leg) x3 rounds  WOD (6:00am): 10 Power Cleans, 10 bar-facing burpees (135/95) 9 Power Cleans, 9 bar-facing burpees so on and so forth until you get to 1 Power Clean, 1 bar-facing burpee = 13:53s  WOD (4:15pm):  12:34s  FINISHER: 88 roman chair sit ups  BREAKFAST (7:30pm): 4 strips of beef jerkey + 2 servings of spinach + 2 omega-3 enriched hard boiled eggs + 1 blueberry muffin lara bar  DINNER (5:30pm): 4 strips of beef jerky + 3 servings of raw broccoli and carrots  DINNER (7:00pm): 1 potato and corn lumpia + vegetarian chicharon chips  SLEEP: 7hrs  WATER: 120oz  OMEGA-3: 4g VITAMIN-D: 4000iu

:: THURSDAY NOVEMBER 24rd ::

REST DAY: 10 wall balls + 15 push ups + 20 lunges (10 each leg) x3 rounds  LUNCH (3:30pm): turkey + carrots + celery + raddish + pear + orange DINNER (7:00pm): pot roast + turkey + green and white asparagus + creamy spinach + sweet mashed potatoes with yam + german chocolate cake + flan + caramel almond graham crackers + kettle jalapeno chips LATE DINNER (10:30pm): creamy spinach + sweet mashed potatoes with yam + german chocolate cake + caramel almond graham crackers SLEEP: 7hrs  WATER: 75oz  OMEGA-3: 4g VITAMIN-D: 4000iu

:: FRIDAY NOVEMBER 25th ::

WARM UP: 300M run + 15 air squats + 10 pull ups  WOD (9:00am): 30min AMRAP of 5 deadlifts(185lbs) + 7 push ups + 9 box jumps + 100m sprint = 33 (teams of 3) BREAKFAST (10:30pm): 1/4lb pepperoni stick + raw broccoli and carrots + coconut flakes + almonds  LUNCH (4:30pm): 3 scrambled eggs + leftover pot roast + 1 blueberry muffin lara bar  DINNER (6:30pm): carrots, cucumbers, grape tomatoes, mushrooms, green bell peppers, crumbled eggs, pickled jalapenos, lettuce, red onions, 4 buffalo wings, cheese of jayan’s cheese pizza  LATE SNACK (11:00pm): pepperoni stick + plantain chips  SLEEP: 7hrs  WATER: 120oz  OMEGA-3: 4g VITAMIN-D: 4000iu

:: SATURDAY NOVEMBER 26th ::

WARM UP: 500m row + 10 pull ups + 20 knees to elbows x2 rounds  WOD (10:30am): 50 sit ups + 50 double unders + 50 sit ups + 50 walking lunges + 50 sit ups + 50 burpees + 50 sit ups = 11:36s BREAKFAST (11:45am): 4 pieces of beef jerky + raw broccoli and carrots + coconut flakes + almonds  LUNCH (6:00pm): royal red robin burger on lettuce + sweet potato fries + mud pie + caramel popcorn + coconut white chocolate  DINNER (11:00pm): 3 shots of tequila with limes + maui sweet onion chips + macaroni and extra cheese + papaya salad + graham pican bar  SLEEP: 3hrs  WATER: 75oz  OMEGA-3: 4g VITAMIN-D: 4000iu

:: SUNDAY NOVEMBER 27th ::

WOD (7:30am): “Seattle Half Marathon” 13.1 miles  BREAKFAST (11:00am): 4 pieces of beef jerky + raw broccoli and carrots + honey walnut prawns + almond chicken + beef brisket sui kau noodles  LUNCH (3:00pm): 2 buffalo wings + celery sticks + garlic fries with cheese + grape tomatoes  DINNER (6:30pm): trapper sushi + trump roll + squid salad + cucumber salad + miso soup + banana fritter ice cream  SLEEP: 3hrs  WATER: 95oz  OMEGA-3: 4g VITAMIN-D: 4000iu

WOD:  Rest Day.

DINNER (5:30pm): 1/8lb of jalapeno pepperoni stick + 1 hard boiled egg + 3 scrambled omega-3 enriched eggs + 2 slices of apple + 1 chocolate chip lara bar + sweet mashed potato and yam + creamy spinach dip + 2 servings of pumpkin pie + 4oz of deep fried turkey + 1 turon LATE DINNER (12:00am): 1/8lb of jalapeno pepperoni stick + 1 glass of almond milk

SLEEP: 4hrs  WATER: 120oz  OMEGA-3: 4g VITAMIN-D: 4000iu

Haagen-Dazs and Jalapeno Chips.  The two biggest reasons why I took on this 50 day challenge.  At the end of 50 days the following are my results:

24 days were 100% Paleo.  My longest streak was 8 days in a row at the very beginning (1 eight, 1 three, 3 twos and 7 loner days).  Half the time I went to King Crossfit to WOD (5 days working out at home).  My longest faleo streak was 5 days (1 five, 2 fours, 1 three, 3 twos, and 4 loners)  My lower back injury took me out for 10 days straight, and an additional 3 days after testing it out.  It was the quickest I’ve ever recovered from any injury.

My baseline time on Day 1 was 14:27s.  After 50 days (which included a faleo weekend) I was able to shave it down by 23 seconds.  Eleven hours later I shaved it down by an extra 55 seconds (1 minute and 18 seconds faster than October 2, 2011).  Was it all worth it?  Yes.  Besides being socially outcasted at times, I started feeling the benefits of going ‘mostly paleo.’  I felt focused and energized when I ate clean.  I felt shitty and tired whenever I didn’t.  I didn’t think I could survive the WODs without my protein shake.  The next challenge is to go 15 days straight just to know how it really feels to be gluten-free.  I think I’ll start that challenge after Thanksgiving.  Until then, I have the Seattle Half Marathon this Sunday to worry about cause I haven’t ran more than 2 miles since the Seattle Rock N Roll.

WARM-UP:  500m row + 10 toes to bar + 10 box jumps  WOD (6:00am): ‘Baseline’ 400m run + 40 air squats + 30 sit ups + 20 push ups + 10 pull ups x3 rounds = 14:04s  WOD (6:00pm): attempt #2 at ‘Baseline’ = 13:09s

BREAKFAST (7:30am): 4 strips of beef jerky  LUNCH (2:30pm): 3 strips of beef jerkey + 1 serving of raw spinach + raw almonds DINNER (7:30pm): 1/8lb of buffalo pepperoni + raw almonds + coconut milk + flattened banana  LATE DINNER (11:30pm): 5oz pot roast + 1 baked sweet potato + flattened banana

SLEEP: 5hrs  WATER: 120oz  OMEGA-3: 4g VITAMIN-D: 4000iu

After the whopper last night, I snowballed on the diet and gave in to anything that got in my way.  Out of all the things I sampled today, the one thing that got me was the mocha roca.  Almond Roca is one of my favorites.  As soon as I tore thru the foil, I was a little bit disappointed.  Mocha Roca contains a few bitter pieces of black coffee in it that somehow cancel out the buttery goodness of the toffee.  I still prefer the original Almond Roca.  But it turned out to be a good thing, cause I limited myself to just that one.

WORKOUT: Rest Day

BREAKFAST (8:30am): 1 over medium egg + 1 scrambled egg + 1 serving of tomatoes and onions + 1 glass of coconut milk  LUNCH (2:30pm): garden salad + spaghetti squash and tomatoe sauce with cheese + macaroni with cheese + 2 pieces of dove milk chocolate + 1 bite of carrot cup cake  DINNER (6:30pm): 3 strips of beef jerky with the left over garden salad  DINNER (8:00pm): 1 mocha roca + 2 sevings of pot roast + 1 baked sweet potato + 1 apple + 1 tangerine

SLEEP: 6hrs  WATER: 75oz  OMEGA-3: 4g VITAMIN-D: 4000iu

I was good for the most part throughout the day.  But on our way to the Orcas Landing to meet up with friends that I haven’t seen in awhile, I caved in to the peer pressure.  When a friend offered me a drink, I told him that I would only drink if it was tequila.  He told me he wasn’t tequila drinker any more, but that he would be honored to do a shot with me.  So I did.  And I returned the favor by running it back.  I was a little buzzed.  My liver is not used to this kind of beating any more.  So afterwards, I threw gasoline into the fire and fell victim to Burger King.  I ordered the Whopper Jr with bacon, cheese and large fries.  I took my time enjoying every single bite.  Every morsel of salt on each fry.  I was in heaven.  I can recall most of the times when I decided to eat at Burger King… my little borther’s former favorite.  Georgetown.  4th ave off the old West Seattle freeway off ramp after camping.  Donna loved the burgers over Mickey D’s because they came with tomatoes.  When I woke up the next day I felt like I got up from a nightmare that I couldn’t recall.  I felt like I drank a half gallon of crown.  I felt like a zombie for the rest of the day.

WORKOUT: Rest Day

LUNCH (1:30am): 1 serving of raw broccoli + 2 bowls of chicken tinola + raspberries DINNER (6:30pm): another bowl of chicken tinola  LATE DINNER (2:00pm): 2 shots of patron silver + whopper jr with cheese and bacon + 1 large fries

SLEEP: 5hrs  WATER: 85oz  OMEGA-3: 4g VITAMIN-D: 4000iu

A taste that takes me back to those quick power snacks at the gas station.  I didn’t give into it today, but I extended the offer to our visitors on Friday night.

WORKOUT TIME: 6:00pm  WARM UP:  10 lunges + 10 jumping lunges + 10 airsquats + 10 jumping airsquats x3 rounds  WOD:  ’Black Jack’ = 15:50s FINSHER:  500M row + 25 airsquats + 90lb prowlers (high & low) + 30 double unders  WOD#2:  ’Black Jack’ = 19:00s

BREAKFAST (8:30am): 1 cup of black coffee DINNER (8:30pm): rotisserie chicken + 2 servings of raw spinach + raspberries + celery and carrots + 1 can of sardines + 1/8lb of pepperoni sticks

SLEEP: 6hrs  WATER: 135oz  OMEGA-3: 4g VITAMIN-D: 4000iu

“What we owe to the silence makes our ripening exact.” ~ Rainier Maria Rilke

it’ll take you four years of dedication | stop being lazy | it’s all genetics | breakfast is the most important meal of the day | don’t eat before you sleep | fasting is not good for you | you’ll be depressed | it will eat your muscles | you’re too into yourself | stop being self righteous | you need to eat more | you’re getting skinny | stop being picky | you know i had a coworker who ate healthy his entire life and still had cancer | Darwin’s not coming back | you eat too much meat | is that another low carb diet | where are you going to get calcium from | but oatmeal is good for you | we’ve been eating rice for hundreds of generations | your diet is too expensive | you’re eating privileged | you’re not going to take advantage of the buffet | you’re passing up | we’ve evolved | it’s because you’re exercising too much | don’t hurt your self | that’s why your stomach is getting weak | you’re too obsessed | you talk too much paleo

maybe it’s my approach | but if i had one more chance at my friendship with Darwin | i would be hassling him in the same way that i’ve been hassling everyone that i love right now | in the age of US Cultural Imperialism | my personal liberation gives me hope in fighting the social cancers that are still among us