Paleo Progress… and ideas

So, I’m about two weeks into my “hardcore” Paleo challenge. I feel AWESOME… strong, lean, and full of energy. I’m looking better too. Not quite time for comparison photo against my last entry, but that’s coming soon.

I got a haircut today and got to chatting it up with the girls in the salon. I mentioned “paleo”, and suddenly I was the Most Interesting Man in the World. Some knew a bit about it, others knew nothing. They asked for my explanation and peppered me with questions. After telling them you can eat all sorts of meat, veggies, fruit, nuts and tubers, the question that struck me was, “So, what do you actually eat?”

Obviously, eating paleo is hardly a limiting diet. There are literally thousands of foods in MILLIONS of combinations! That said, I do find my self struggling with food ideas sometimes. Like a lot of people, I fall into patterns of eating things that are easy, already prepared, or familiar. My wife especially struggles with this “what do I eat now” dilemma. Here are some tricks I’ve developed for keeping your taste buds excited on paleo:

1) Try new things — given that there are literally thousands of foods that are OK to eat while doing paleo, don’t be afraid to try new things! I found out that I love brussels sprouts, salmon, and kale. I had literally NEVER had any of these foods in my life, and now I am eating them daily or weekly. Give new foods a chance!

2) Get a paleo cookbook — I bought a great Paleo cookbook and I frequent the authors site for new ideas. I have tried about half the recipes already with great success! One thing paleo has showed me is that good food can also be prepared in exciting ways that is also DELICIOUS! The internet is also FULL of sites and blogs with paleo recipes you can try out.

http://www.amazon.com/Paleo-Cooking-Elanas-Pantry-Gluten-Free/dp/1607745518

3) Make food in bulk — This is smart for any “healthy” eating plan. Every couple of weeks, my wife and I have a bulk food prep day where we make large batches of things so they are “ready” when we want them. I’ll make a tripe batch of meatloaf and then freeze individual serving sizes so I can take them to work. I’ll make a giant batch of paleo nut bars for snacks. I find that bulk food preparation is a great way to make sure you have things to eat when you need it, but also a great way to stay on track with your nutrition.

Going Paleo

It’s been a while since I’ve posted. Luckily, I’ve only been lazy keeping a blog, and not my workouts!

A lot has happened for me health wise. In the last few months, I discovered the Paleo diet. I also changed my workout routine. I’m not a guy who jumps onto hot new fads typically, but after reading Robb Wolf’s book, The Paleo Solution, and giving this style of eating a try, I was hooked!

I won’t get into a detailed explanation of Paleo eating here. It is essentially eating a diet of single ingredient whole foods, like our prehistoric ancestors ate. It includes lots of meats, vegetables, fruits, tubers, and nuts. It avoids ALL processed foods of any kind, dairy, wheat, soy, and legumes. Read Robb Wolf’s book for more specifics.

I’m doing Paleo because I’m looking, and feeling AMAZING! My experience has been that it takes about a week to adjust — at first, you feel a bit cranky from wheat withdrawal, coupled with trying to figure out what foods to eat. After that first week, you notice normal body “bloat” start to vanish. During weeks two and three, I felt like was losing body fat on a daily basis, especially around the waist. My weight, and body fat, got to the lowest level it had ever been after sticking to a very hardcore paleo regiment for about 30 days. Also, after the first week or so, I noticed that not only did my energy levels improve, they stayed very steady throughout the day. No highs and lows anymore… no crashing feeling during the afternoon. Over the last few months I’ve been on and off Paleo, but as of Sunday, October 6, 2013, I’m all Paleo, all the time. Our son was born so things got hectic, and I also experimented by reintroducing non paleo foods, mainly wheat, to test their impact. Immediately felt bloated, had erratic energy, and just didn’t feel my best.

My workouts have also changed. I’m seven weeks into a classic 5×5 strength building routine. I just haven’t felt “strong” enough for my liking, so I picked this program to help me with that. The workout uses compound lifts, heavy progressive weight loading, for five sets of five reps. I’ve been thrilled with the workout so far, having added weights to my lifts every week. My plan is to keep going with eating Paleo, and adding weights until I really plateau… if it ain’t broke….

Finally, I’ve hired an online fitness “coach” to help me along. I had a Skype chat on Monday for an hour to go over my current status, goals, etc. She endorsed Paleo, and my 5×5 routine with enthusiasm. I’m planning to do a monthly check in with her to see how I’m progressing. Knowing I have to face her will also keep me accountable!

Finally, it’s hard to do, but I’m posting an “accountability photo” here so I can compare every thirty days. My goal is to be stronger, and have six pack abs, by June 2014!

Let the Insanity Begin!

Quick Recap – I am a 35 year old average guy.  I have a wife, two kids, and I run my own small business.  In February 2012 I weighed in at my heaviest ever… 221 lbs!  Since then, I’ve dropped 43 lbs and got in the best shape of my life through proper nutrition and exercise!  I did Power 90, then P90X – both programs offered by Beachbody.  I have been so happy with my results and how I’ve transformed my life, I became a coach!  Yesterday, I swapped out my final week of P90X (the recovery week), for Insanity.

For those not familiar with Insanity, it is a 6 day per week, 63 day program focused on cardio and core training developed by Beachbody (makers of P90x).  Workouts are 40-50 minutes in length and they use a training concept called “Max Interval Training”.  In laymans terms, this means you work your butt off for very intense bursts, then have a short 30 seconds to catch your breath, and then repeat.  The idea is that you get your heart rate very high, and keep it there mostly over the course of the workout and this: 1) cuts down on having to do very long periods of low/moderate intensity cardio, and 2) gives you an unbelievable workout in far under 1 hour.

I’ve done the first two routines so far.  Cardio Plyo Circuit, and Cardio Power Resistance.  My initial thoughts: HOLY CRAP IS THIS HARD! I may not be a pro athlete, but having completed Power 90 and P90x I am by far in the best shape of my life.  Despite my relatively high level of fitness at the moment, Insanity is kicking my rear end!  While P90X focused more on strength training, Insanity is very much focused on high intensity cardio.  The closest thing P90X has to Insanity workouts is Plyometrics, but I am finding the Insanity version to be much more difficult.  Second, the workouts are so fast paced and intense, they go by in a flash.  They are much shorter than the base P90X workouts in terms of real time (40 minutes in the first month compared to 70+ minutes if you include Ab Ripper X in P90X), and you jump from one exercise to the next, so you feel like the workout is over very quickly.  Third, this is THE workout if you want to get ripped!  I did Insanity now specifically for this reason.  Shed the last 5% or so body fat that I want to come off, and I can’t imagine Insanity won’t get me there (with proper nutrition of course).  I was literally dripping sweat after both workouts!  I was breathing so hard I couldn’t even think about talking.  These are HUGE cardio workouts with an obvious fat-melting effect.

A note on Insanity nutrition – The program does have its own nutrition guide.  Basically, it is very similar to P90X.  I’m basically following my P90X nutrition plan with slight modifications.  I’m keeping a 45-55% daily carbohydrate, 30% protein, 20% fat mix.  I’m dropping my calories down to the 1800-2000 range daily as I want to shed the last few pounds of body fat.  YOU MUST EAT CLEAN AND FOLLOW A PROPER NUTRITION PLAN IF YOU ARE EXPECTING RESULTS! Doing your “own thing” will not yield results as good or better than following the plans outlined by Beachbody!

P90X – Phase 3 Begins, 4 weeks to go

OK – I’ve been a bit remiss with the blog!  Not because I’ve quit my workouts, but because I’m working out hard!

On Monday, my wife and I started Phase 3 of P90X… I can hardly believe we are 2/3 done!  I’m really starting to suprise myself with my results!  I’m stronger, leaner, and feel better than I have in my life!

My weight is down 41 lbs since I started – I weighed in at 179 lbs the other day.  My most recent waist measurement is 34.5″, down from 45″ when I started in late January!  I can actually see my abs for the first time in my life!  I’m not quite ripped yet, but my body fat is not in the low/mid teens, aprox 13-14%.

My nutrition continues to be very clean.  I did cheat for the first time last week and I had a small ice cream when I was out with my wife and kids.  So be it!  I’ve steadily increased my calories as I’ve been less focused on losing weight, and mostly interested in building muscle and losing body fat.  It seems to be working.  I’m still losing weight slowly, but my energy levels are great, I’m eating constantly, and I can visibly see my muscles getting larger… and veinier!

In other news, I became a BeachBody coach on Monday!  I’m so excited about my results, that I want to share an hopefully help others make the journey!  If you are interested in BeachBody programs and would have me as your coach, message me, or go to: http://www.beachbodycoach.com/sculptwithdavid

I’m already looking ahead to what comes next.  I ordered Insanity which I plan to start in mid July.  After finishing P90X, and taking a deserved rest week, my wife and I will get insane!  My goal is to continue to shed body fat and build lean muscle.  Insanity seems like the logical choice.  I am assuming that based on where I should finish P90X, Insanity will get me the “ripped” look I set out after… can’t wait!

Day 52

I’m more than half way done with my Power 90 journey!  In the last few weeks, I’m noticing real changes in my physical appearance, which have served as a uneeded, but still welcomed, boost to my confidence and faith in the program!

Over the last week or so, I’ve bumped into golf buddies at my course who haven’t seen me all winter.  Mostly all are commenting on how much thinner and/or fit I look!  I’ve also noticed bigger changes in the mirror when looking at my mid section and arms.  Far from being ripped, but I’m seeing bits of definition I haven’t seen in a LONG time!

Today was a weigh in day, and I’m at 195.5 lbs.  I lost 2.4 pounds in the last week alone!  I think the 3 rounds of golf I played where I walked and carried my bags helped a bit.  I had no idea, but walking 18 holes and carrying your bag is about a 1500 calorie burn over the 4.5 hours it takes to play!

I added Whey Protein this week to my diet.  I’m having shakeology for one snack, and a whey protein shake for the other snack.  I’m still trying to burn fat as a primary goal, but I’d like to start to improve my muscle-building and strength as I gear up for p90x.

I’m considering a move to p90x early.  Power 90 is becoming less challenging all the time (which is good), and a bit mundane, alternating between two workouts all the time.  I have decided to rotate in the Cardio X from P90x, as well as the Fat Burner Express routine that came with my Power 90 to keep things a bit fresh.  I plan on starting P90X using the pull up assist product from Beachbody, which is currently on back order.  I am sure that I can’t do pull ups well yet, so I will keep with Power 90 for now and reassess when I get my pull up assist band.  I think that stepping up to P90x will be the right thing to do.  I’m loving my results, I’m very committed, and I think I’m in the right condition and frame of mind to attack P90x now!

I did tweak my shoulder a bit last week.  I’ve decided to take my rest day today and give it some time to recover.  I’ll see how it is tomorrow.  If still sore, my plan is to do a cardio routine tomorrow, then jump back into circuit if it is ok.  If not, I may do cardio for a few days and give the lifting a rest.  Given that I’m considering an early jump to P90X anyway, I’m not worried about getting behind a few days in the program because of missing a couple of circuit routines.

Week 5 Complete – Through Day 35 of Power 90

Today I completed Week 5 which brought me through Day 35 of Power 90.  I hit a milestone today as I successfully got through ALL of Ab Ripper 200!  It took at least 2 weeks or so to get through Ab Ripper 100, and only about a week and a half to get through double the routine.

Cardio 3-4 is not materially different from 1-2, but the little bit extra definitely makes you work!  Today was my best workout in Cardio 3-4.  I felt like I got through the early high impact and x-work stuff more easily than ever before.  The routine runs the risk of becoming monotonous, and if that happens, I’ll start to rotate in Cardio X, Kenpo X, or the Fat Burner Cardio DVDs I have from P90X.

Circuit 3-4 is going fine.  It is harder, and a bigger increase in difficulty, than the cardio.  The increase in squats alone was tough to adjust to the first few times I did it.  The extra round of exercises is not that bad however, and I’m glad I’m working new areas like forearms and calfs.

Looking back I’m very happy with my progress to date.  My nutrition has been very solid.  I’ve not “cheated” on anything, and I’m learning bits and pieces about eating the right foods.  My diet still consists of mostly lean protein and veggies.  I’m limiting the carbs I eat, and when I do eat them, I’m focusing on high quality whole grains.  For example, today I had a buckwheat pancake with blueberries, and I don’t plan on having any other breads or starches.

I still continue to shed pounds.  I’m due to weigh in on Sunday morning, but I’d guess I’m going to be just above 200 lbs.  That will put me at almost 20 lbs lost since I started (6 weeks in total).

I feel great… lots of energy, consistent good mood, sleeping very well, and just feel “healthier”.  I’m not even half way done, but I’m looking forward to getting through Power 90 and progressing to P90X!

Day 10

I decided to do my Day 10 workout, circuit 1-2, in the morning today.  Nice to get your exercise for the day done first thing.

Circuit 1-2 is a little better each time.  I have found a rythim in the workout, I know my weights and target reps, and I therefore know where to push.  I started to get tired and a bit light headed around 2/3 of the way through today.  I don’t know if this is because I only had a Shakeology for breakfast, but I’ll keep an eye on this as I get to day 12 and on.

My daughter is home sick today with vomiting and a temperature – poor kid!  My wife also doesn’t feel well, although she’s pregnant and doesn’t feel well any day.  I’m hoping my baby is better soon, and also hoping I don’t get sick and sidetrack my exercise progress.

I’m going to make an effort to use all of my daily Weigth Watchers points going forward.  I’ve been 5-12 points under my daily total typically since starting.  Given my light headed feeling during todays workouts, I want to make sure that I’m getting enough food in me.

I also noted small progress in my weights and reps today.  I peaked out at 15 reps on a few exercises, and I managed to add 1 push up to my first set today for a total of 17.  My plan is to get to back to back workouts with 15 reps in a given set before bumping the weight up a notch.

Update – Through Day 9

I will make this somewhat daily going forward, but since I decided to start this blog today, I have to play catch-up!

The Work Outs

I just finished Day 9 of Power 90.  It was the best workout so far!  I actually kept up with Tony and “the kids” in the video on all the cardio and I feel great!

Day 1 of Power 90 was a circuit training day.  I struggled!  Using dumbbells, I managed to get through about 75% of the workout.  I was being conservative with the weight and reps I chose so I could benchmark myself.  Over the course of 4 circuit workouts so far, I’m already seeing results though!  On Day 1, I did 10 push ups; on Day 8, I did 16 push ups! That seemed like quite a big improvement, and on my work out sheet I noted that I added 2 push ups each time!

I also added weight to the other exercises, or reps.  My plan is to lose weight, so I’m focusing on doing 12-15 reps per exercise, versus 8-10 (which is recommended if you are trying to add size; more weight, lower reps).

Even on Day 8, I’m finding the end of the workout to be very difficult!  The 7-7-7 push up routine is especially hard.  You do 7 wide, narrow, and normal push ups.  I’m having to do them on my knees, and I’m only able to do 7/4/1!  That marks progress from where I started when I couldn’t do 1 on my knees!

The ab ripper 100 is so far my biggest struggle.  The program is to do 10 reps of 10 different exercises, totally 100 ab movements.  Today was my 4th ab ripper, and I’m not close to getting through it yet.  My core muscles are so out of shape, I’m getting muscle spasms as I do the routine.  The good news is that I’m getting the spasms a little further into the routine each time!  I got through the first 4 or 5 sets today before I got a spasm and had to stretch.  When it happens, I stretch for one set, and then try to rejoin them.  I’m hoping that after a few more days of ab ripper, I’ll be getting through the entire thing.

Diet Plan

I’m eating very well!  I haven’t had junk food of any kind in 3 weeks.  I started Weight Watchers a week before I started Power 90.  I weighed in this morning at 209.8. I’m down 10.5 lbs over the past 3 weeks, or 3.5 lbs a week on average.  I expect that to level out around 2 lbs a week (based on my exercise and Weight Watchers guidelines).

I’m eating 4-5 times a day.  Breakfast in the morning is probably my biggest, and most carb-oriented meal.  I typically have an egg white omelet with veggies, one or two packets of quaker oatmeal, and black coffee.  I’ll alternate out oatmeal for non fat yogurt and fruit on occasion.  Lunch I try to have soup or a salad.  I’ll have an 8 oz glass of skim milk with it to make sure I’m getting some protein thrown in.  For dinner, I’m mainly doing portion control with meat and weighing 4-6 oz. of chicken/beef/fish that we are having, a steamed veggie, and sometimes a salad.  My snacks have been anything from almonds, or a protein shake I’ll mix with a handful of blueberries, 4 oz of non fat yogurt, and 4 oz. of skim milk (delicious).

I’m going to continue to use Weight Watchers to control my intake, and hopefully lose weight.  I think that it works well with Power 90.  My energy levels have been fine, I’m losing weight gradually, and I am never feeling hungry.

A few days ago, I got my first months supply of Shakeology.  I did a lot of research online, watched videos that were for and against, and decided to try it.  I’ve only had it 3 times so far, but I have to say that I like it a lot.  The last two workouts were my best.  Granted, I’m getting used to them, but I felt better during them.  Is Shakeology helping that?  Hard to say, but this feeling of increased energy coincides with me starting it!  It is pricing, but luckily for me the cost is not a big hinderance.  I’m going to use it for the next 2.5 months as I work towards completing Power 90.  The flavor is great!  I’ve had very non-appealing protein shakes before, but this stuff is delicious and pretty filling.

Results So Far

I could not help checking my measurements early.  As I mentioned above, as of today I’m down just over 10 lbs.  On day 6, I did my measurements again and I was pleasantly surprised by my results!

In just 6 days on Power 90, I went from a 44″ waist to a 42″!  My chest went from 45″ to 44″!  Last night, I went out with my wife and I was able to put on a suit that would not have fit me just a couple of weeks ago!  I can tell that all my clothes are just a bit more loose than before… a terrific feeling for sure!

I’ve also noticed that my energy level and focus seem a bit better than normal.  I’m pretty much always in a good mood, but I have found that my energy stays strong and consistent throughout the day now.  I don’t get an afternoon lull.

These early results are pretty encouraging!

What’s Next?

I am realizing as I write this that I’m 10% of the way through Power 90!  As I work towards Day 30, my goal is to push myself a bit harder in each workout.  After 30 days, I’m going to switch to the harder level of Power 90.  The next circuit is a bit harder weight training routine, and a harder cardio and ab program.  My hope is that I can get myself in good enough shape to jump into P90X when I’m done.

I’ve been watching a lot of YouTube videos and testimonials of people who have done Power 90, and it is helping to keep me motivated for sure.  I’ve seen numerous videos of guys like me, in their 30s and 40s, married, jobs, kids, etc who started the program in the 210-230 range.  Obviously, those who post their results are probably the ones who did the best and really stuck to the program, but their results are AMAZING.  One guy in particular lost 35 lbs and the outline of abs in just 90 days!  He went on to do P90X and by the end he was really ripped!  If I can duplicate this kind of success in 6 months, I’ll be thrilled!

As of right now, I’m confident!  I have a lot of will-power and I’m generally pretty good at accomplishing things I set my mind on.  That said, my goals are ambitious so I know I have to focus each day!  May 3rd is schedule to be Day 90