EPT![[image loading]](http://pics.solomobile.ca/mmps/RECIPIENT/000_02315306913d4611_1/2.jpg?partExt=.jpg&limitsize=320,320&outquality=56&rand=2258741082661629141&ext=.jpg&border=2,0,0,0&inviteToken=0EUr4cJTk5heCz6ahak0&clampsize=320)
This is me after some HIIT, my chest is still lacking, but at the moment I'm working on a training plan to bring my scores up in the RMC PPT; looots of endurance work and cardio, you can imagine how much fun it is.
TL Health and Fitness Initiative 2010 - Page 15
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ShaLLoW[baY]
Canada12499 Posts
This is me after some HIIT, my chest is still lacking, but at the moment I'm working on a training plan to bring my scores up in the RMC PPT; looots of endurance work and cardio, you can imagine how much fun it is. | ||
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igotmyown
United States4291 Posts
On February 06 2010 06:40 travis wrote: i tweaked my neck and it is real sore as is the area around it so im taking like 4-5 days off this sucks I did this while military pressing last week. I thought about it, I realized that my shoulders probably tightened up and started putting tension on my neck/upper spine. I kept doing shoulder rotations the next day, and I was as good as new the day after. If you compressed your neck doing squats, then that won't help you though. | ||
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eshlow
United States5210 Posts
On February 06 2010 06:40 travis wrote: i tweaked my neck and it is real sore as is the area around it so im taking like 4-5 days off this sucks Deep tissue massages and heat | ||
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rel
Guam3521 Posts
Age: 21 || Height: 5'9" or m/cm || Weight: 145 Starting Date: 4JAN10 || Goal Date: 4APR10 Weight goals -- 165 Bruce Lee Status Training goals -- mad core workouts with super rep lifting 3 times a week. Nutrition goals -- eat more period.. more fruits veggies, drink more water and juices ![[image loading]](http://photos-f.ak.fbcdn.net/hphotos-ak-snc3/hs111.snc3/15869_103422393009944_100000265512972_93381_7791516_n.jpg) 6FEB10 UPDATE 153 lbs ![[image loading]](http://i4.photobucket.com/albums/y150/abahgus/1503.jpg?t=1265428192) | ||
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jfazz
Australia672 Posts
Im happy, i got up early and went for a run  | ||
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Ack1027
United States7873 Posts
On February 06 2010 06:53 shmay wrote: Two meals a day is actually really easy if you eat enough fat. It's the key to satiation. I'm on this plan and eat once or twice a day and I never get hungry. Sometimes I'll go on a food binge and snack like crazy though. Just concentrate on eating the right things, and you'll naturally start eating less. Are you in California? I get all of my meats from http://crestonvalleymeats.com/store/ Asian stores are good sources of cheap canned fish and coconut milk (I get coconut cream). Sardines in tomato sauce are awesome. Check out some farmer's markets. They have a great selection of veggies and often some good choice meats. Check Whole Foods and other local health stores for various stuff. My staple breakfast/lunch: two eggs with sausage, sauteed in butter, topped with sour cream and salsa. Or with guacamole. Staple dinner: crap ton of butter (get the KerryGold Irish butter as eshlow mentioned... so good (grassfed as well, I believe), meat (beef/chicken/lamb/veal/fish), onions, mushrooms, jalapeno peppers + other veggies (asparagus, broccoli, pasillas, peppers). Melt the butter in a pan, put the veggies and meat in, then saute. Often I'll pour in some beef broth (made with beef knuckles), and cook it down w/ butter so that it becomes sauce. Pour over vegetables/meat. Occasionally I'll skip dinner or lunch for a fast. I recently made my own ranch dressing w/ olive oil, 2 eggs, cream, sour cream, dill, salt, pepper. I just combined homemade mayonnaise recipes w/ ranch dressing recipes (search the net, and just leave out the non-paleo stuff). I put that w/ Trader Joes anchovies or crab meat on my salad... really good combination. I just keep experimenting with various things and keep what sticks. You can also make curries with coconut milk. For dessert, sometimes I'll have coconut cream w/ half and half. Recently I got these small unsweet bananas from an Asian store. I'll blend those with the above. Ridiculously good milkshake. Or some whole milk yogurt w/ walnuts. Drink: green tea, water w/ lemon wedge, whole milk, coconut milk. Occasional coffee w/ cream. I eat a lot of salsa. You can get it from the store or make your own. For food examples http://freetheanimal.com has a bunch, though he gets pretty gourmet. http://www.marksdailyapple.com/ also has good recipes Don't cook with olive oil (because it oxidizes, and animal fats are better -- PaNu explains this somewhere). If you have a question, try google searching: olive oil site:paleonu.com (or whatever item you're looking for). His search function sucks, google is better. Pork rinds would work as long as they are fried in their own pig fat (no vegetable oils). Just keep reading and experimenting, and you'll begin building a routine. Good luck. Just dive in and go for it, you can always go back if you don't like it. Taking up this diet is one of the best things I've ever done. Thank you so much for this post. Really appreciated. Just a few more questions: I couldn't find the kerry gold butter and I'm trying to use out the rest of this I have leftover: http://www.therapytimes.com/userfiles/image/SmartBalanceOmegaButterySpread.jpg What are the main things I'm looking for in the butter? So far I figure its animal fats and not vegetables? I tried looking at the kerry gold website but couldn't figure out an answer for my own. When I'm buying things like ground beef or lamb or whatever am I looking to get the highest percentage of fat over lean possible? Also what is the stance on pork? Again thanks for the links. | ||
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unknown.sam
Philippines2701 Posts
On February 06 2010 10:23 ShaLLoW[baY] wrote: + Show Spoiler [Taken today] + This is me after some HIIT, my chest is still lacking, but at the moment I'm working on a training plan to bring my scores up in the RMC PPT; looots of endurance work and cardio, you can imagine how much fun it is. impressive. yeah lacking chest but you gotta love the shoulders. keep up the good work! | ||
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shmay
United States1091 Posts
On February 06 2010 12:59 Ack1027 wrote: Thank you so much for this post. Really appreciated. Just a few more questions: I couldn't find the kerry gold butter and I'm trying to use out the rest of this I have leftover: http://www.therapytimes.com/userfiles/image/SmartBalanceOmegaButterySpread.jpg What are the main things I'm looking for in the butter? So far I figure its animal fats and not vegetables? I tried looking at the kerry gold website but couldn't figure out an answer for my own. When I'm buying things like ground beef or lamb or whatever am I looking to get the highest percentage of fat over lean possible? Also what is the stance on pork? Again thanks for the links. Is that even real butter? You're looking for as 'natural' butter as you can get -- so, raised on a pasture, eating grass. This is tough to find in America, where everything is fed soy, grains, and corn. You can usually find some sort of pastured butter in health food stores. Or you can buy your butter from Ireland (KerryGold), where I believe they are known for their pastures. I found KerryGold at Trader Joes. I found grass-fed butter at my local farmers market as well, but for now I'm sticking with KerryGold. Fat is good, but animals fed grains are far fatter and unhealthier, so healthy meat is generally leaner. But, our ancestors didn't give a shit about lean meat and savored the fatty parts of the animal, like the paws, brains, organ meats, skin and subcutaneous fat, which you can't really get in any super market. So you can buy lean meat, and add fat to it ( like butter). Lots of butter. We left the lean meats to the buzzards and ate the fat, so by doing that we more closely resemble our paleolithic eating experience. There are tons of examples of primitive cultures that consumed tons of saturated fat and were superbly healthy. Butter or any animal fat will do. Butter just tastes good and is cheap and available -- it also has good Omega 3 to Omega 6 ratios. I buy kidney fat from a local grassfed producer and use that as well. Check out this article: http://high-fat-nutrition.blogspot.com/2008/03/kwasniewski-praise-lard.html Pork is great, except you can't really find natural healthy pork these days, so maybe eat in moderation if you're buying the basic supermarket shit. Any animal product is 'good' -- animals are defenseless when dead. Plants aren't. Also, this paleo guy was just interviewed on Colbert, and as well as being interesting, he sums things up pretty well: http://www.colbertnation.com/the-colbert-report-videos/263270/february-03-2010/john-durant | ||
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ShadowDrgn
United States2497 Posts
Starting weights Squat: 115 Bench press: 65 (lol I know) Deadlift: 135 I wasn't even sweating after that so I did a deadlift 5x5 and set a 5RM PR at 210 lbs. I'll probably scale up deadlifts pretty fast since I'm starting so far below my max. The bench/shoulder pressing is going to suck though. I did a bunch of power cleans yesterday (metcon work) and one of the gym coaches is going to work with me Monday to improve my form. | ||
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decafchicken
United States20158 Posts
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Malinor
Germany4735 Posts
Turned out that my grip was the problem, although in another way than I expected. I don't have a shitty grip, but shitty sweating hands. I used chalk for the first time today. I set several personal records, and had a deathgrip on every rep. Cannot believe how useful that stuff is. Maybe my DL will finally surpass my Squat in a few weeks time | ||
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Ack1027
United States7873 Posts
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eshlow
United States5210 Posts
On February 07 2010 05:59 decafchicken wrote: I've had a stiff neck (mild pain/limited movement when i tilt my head to the right) for a bit over a month, i thought it would go away after a few days but it never really did. any help for a college kid? Heat + Deep tissue massage Likely tight muscles and/or something is out of alignment. Usually it will correct itself with loosening of the muscles. I know how to pop stuff back into place but yeah.. you'll want to see a physical therapist or chiro if you're still stuck after heat +massage (multiple sessions). On February 07 2010 05:45 ShadowDrgn wrote: I did my first starting strength workout today. Starting weights Squat: 115 Bench press: 65 (lol I know) Deadlift: 135 I wasn't even sweating after that so I did a deadlift 5x5 and set a 5RM PR at 210 lbs. I'll probably scale up deadlifts pretty fast since I'm starting so far below my max. The bench/shoulder pressing is going to suck though. I did a bunch of power cleans yesterday (metcon work) and one of the gym coaches is going to work with me Monday to improve my form. Wow son.. don't do extra work. The first ~3-4 workouts are SUPPOSED to be easy. It's a ramp in period of your body.... you'll be hitting PRs soon enough so it's not worth it to do stuff like this. On February 07 2010 11:26 Ack1027 wrote: Just bought $10 worth of kerrygold butter rofl.. Whenever I need to buy butter I always get $15-20 worth at least. It's not worth it to buy less unless you want a lot of trips to the store.. On February 07 2010 09:04 Malinor wrote: I was basically stalling with my Deadlift for four weeks, nearly any progress at all. Most frustrating thing was, I simply did not know why. My best guess was that my grip is shitty. So I tried out a bunch of different stuff. Turned out that my grip was the problem, although in another way than I expected. I don't have a shitty grip, but shitty sweating hands. I used chalk for the first time today. I set several personal records, and had a deathgrip on every rep. Cannot believe how useful that stuff is. Maybe my DL will finally surpass my Squat in a few weeks time As a former gymnast... love the chalk.  | ||
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decafchicken
United States20158 Posts
On February 08 2010 01:33 eshlow wrote: Heat + Deep tissue massage Likely tight muscles and/or something is out of alignment. Usually it will correct itself with loosening of the muscles. I know how to pop stuff back into place but yeah.. you'll want to see a physical therapist or chiro if you're still stuck after heat +massage (multiple sessions). I dont have a heat pad nor can i afford massages, i rub my neck for a bit here n there though | ||
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eshlow
United States5210 Posts
On February 08 2010 09:33 decafchicken wrote: I dont have a heat pad nor can i afford massages, i rub my neck for a bit here n there though Have a girlfriend? Unfortunately, you can't do your neck as well by yourself... Ask around to see if you can get a heating pad. Or you can make a homemade one if you fille a cloth bag with some rice and heat it up in the microwave... | ||
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unknown.sam
Philippines2701 Posts
i've been cycling now for about the past 2 months from 30-60 min at a time at maybe 4-5 days a week on average. i know cycling isn't the same as running but i would think the aerobic capacity from cycling would translate into similar aerobic capacity during running. tips would be much appreciated. | ||
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Ack1027
United States7873 Posts
Also, without serious exercise, what can I realistically expect from this diet? I plan to lift and then do light cardio eventually but just unable to do any of it with my current schedule. Thanks for anything. | ||
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eshlow
United States5210 Posts
On February 08 2010 16:09 unknown.sam wrote: i'm contemplating joining a fun run some time in mid-late march. it's only 3km but i still plan on hitting the treadmill/jogging at least once a week starting this weekend. i duno what kind of time i should be aiming for, but i think maybe 15-20 min should suffice for someone who hasn't jogged/ran for quite some time. i've been cycling now for about the past 2 months from 30-60 min at a time at maybe 4-5 days a week on average. i know cycling isn't the same as running but i would think the aerobic capacity from cycling would translate into similar aerobic capacity during running. tips would be much appreciated. Cycling doesn't transfer to running much at all. Look how Lance got OWNED in the marathon running compared to his top performances in the Tour de France. Running is a whole different beast than cycling. That said, intervals, if you were doing them, have the most transferrance over because they work metabolic capacity more than just going for leisurely rides. Doesn't sound like you did that though... 3km is only 2 miles. You could probably get a sub 16 by just running a bunch of 400m and 800m repeats about 3x a week. It really depends what you want to do with it. On February 09 2010 01:51 Ack1027 wrote: Another question about the paleolithic nutrition diet. What's the explanation for overall cholesterol? Doesn't the combination of butter and all gamey meats make it kind of dangerous? Also I know the benefits are diminished when I buy generic store bought ground beef or farm-raised salmon but is it still worth eating anyway with lots of the grass-fed butter? Also, without serious exercise, what can I realistically expect from this diet? I plan to lift and then do light cardio eventually but just unable to do any of it with my current schedule. Thanks for anything. No. Cholesterol is high for lots of reasons. Some are genetic. Some are because of vitamin D deficiency (if you're not taking a vitamin D supplement and live in temperate or above climate you should be taking one). Saturated fat from butter and fatty meats is not harmful at all. It does raise LDL levels, but not the harmful LDL (oxidized LDL) that causes much of heart disease problems. If you don't have high cholesterol or LDL then you'll be fine. Saturated fats, from natural sources that are grass fed, are VERY VERY VERY GOOD for you because of high omega 3:omega 6 ratio which is anti-inflammatory. Let me explain. Inflammation, is the root cause of oxLDL and other such stimulate of pro-inflammatory cytokines which cause heart disease and atherosclerosis etc. Atherosclerotic plaque is composed of macrophages (from the pro-inflammatory response) as well as oxLDL+cholesterol and sometimes other stuff like calcium deposits. Couple reasons: 1. Oxidized species in vivo and invitro cause a lot of damage because of free radicals. Immune system cleans this stuff up. 2. Oxidized LDL is small enough (smaller than most of the other LDLs) that it gets "stuck" in the arteries. So combine this inflammation + oxLDL getting stuck and macrophages migrate to the area to get rid of the damage. However, when they gobble up the oxLDL + inflammatory response there they get stuck as well. (LDL particles carry cholesterol towards tissues btw). So here you're getting plaque buildup because the macrophages and oxLDL+cholesterol are getting stuck to each other in the arteries because of inflammation. The things that raise inflammation the most are *carbohydrates*, especially in excessive amounts, and polyunsaturated fatty acids in general (soybean oil, etc.) because of the omega 6:omega 3 ratio. Omega 6 fatty acids are pro-inflammatory and thus cause lots of systemic inflammation in the body. GRAINFED meat has TONS of omega 6 fatty acids. Note if you look on pretty much ALL processed food labels you will notice that there's vegetable oils in everything -- this contributes to the inflammation. Mix polyunsats up with carbs and you get boatloads of inflammation. That's when everything starts to go downhill. Grassfed meat has tons of omega 3 fatty acids. So does fish and supplements like fish oil. Basically, you want to decrease inflammation, and you don't have to worry about anything related to fatty acids. Remember, if you take in too many calories from carbs you're gonna make palmitic acid (storage in adipose tissues) which is a saturated fatty acid. Saturated fat is not bad at all -- unless there's inflammation. The inflammation from saturated fatty acids occurs when you get stuff that is grain fed. So avoid grainfed fatty meats unless you're taking anti-inflammatory stuff like fish oil to counteract. Basically, eat real foods. Grassfed meat is far superior, but grainfed is way cheaper. If you eat grainfed fatty meats counteract with fish oil. Everything that's processed can be traced back to inflammation from o6:o3 imbalance, and excessive carbohydrate intake. ----------- Errr, as for without exercise -- your health will improve substantially. You should sleep better theoretically if you're not sleeping well. All your blood panels should improve significantly if they're not. | ||
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Ack1027
United States7873 Posts
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ghermination
United States2851 Posts
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