Monthly Archives: September 2014
recent example of great day of Keto Primal food
The top half of list below was lunch and bottom half was dinner.
75% fat for the day, I feel complete ketone relaxation this morning – Fantastic
… the protein calculator here may be overestimating;
Or I need to make sure I don’t over do the protein.
Again — disregard the nutritional grade and analysis opinions attached to free online calculator
good long term health and fitness goal
typical big salad ingredients
Big FAT Salad
I eat one BIG salad each day — usually my largest feed of the day — BIG = 3 heaping cups or more salad greens ( usually romaine or kale and spinach ) most days I add few slices of onions and handful broccoli
Inspired mostly from Mark Sisson’s ‘Fat Ass Salad’ – google it (I can’t be saying ‘ass’ in front if my kids so I changed the name of my salads!).
My Big FAT Salad has ~75% fat from olive oil, sour cream or cheese ; depending on my other meals of the day I may include 30 gram protein from eggs or meat.
Here is taco meat recipe given to me by a friend that I use to make my Big FAT Taco Salad.
2 pound 70 or 80% ground beef
2 tablespoon paprika
4 teaspoon cumin.
2 teaspoon salt.
2 teaspoon garlic powder
2 tablespoons onion flakes.
2 teaspoon oregano.
1 tablespoon chili pepper flakes.
2 bags romaine lettuce (6 cup)
1 bag spinach 5 ounce
1 cup sour cream
1/4 cup salsa
1 cup cheese Monterey Jack
2 tablespoon lime juice
My wife and usually split this so we each get a pound of beef in the meal.
Remember do not drain the fat from beef; when using grass feed beef I start the skillet with finely chopped bacon to add fat.
This is the perfect pre or post fasting meal ; perfect meal for after heavy lifting.
my current fitness plan; interesting books and websites
An ongoing, personal experiment the past year or more, I blend several expert’s recommendations to get strong and burn fat while minimizing trips to gym and minimize time in gym:
- Mark Sisson’s Primal Blueprint Fitness
- Rippetoe’s Starting Strength powerlifting
- Body by Science by McGuff and Little
- my upper body physical therapy regimen to avoid further injury and to heal my arm and shoulder injuries.
- The Art and Science of Low Carbohydrate Performance by Phinney and Volek
workout A: squat, deadlift, cable pull down, cable row, bicep dumbbell curl
workout B: squat, rotator cuff lateral rotation, shoulder front raise, Arnold press, tricep extensions, bench press, Tabata Squat
go to gym three times a week : M W F
Alternate : A-B-A first week then B-A-B the following week
- Everyday is a Squat day !
- Deadlifts are every other workout
- Deads and squats are heavy, linear progression; weight and warmup per SS book / iPhone app
- 48 – 72 hour rest for Squats; longer rest periods for Deads
- everything but squats and deads are considered accessory / physical therapy movements, low weight, high rep, SuperSlow / BBS — ok to skip if time short or do on a day off
- in place of sprinting or cardio I will do Tabata Squats everyother workout (8 – 16 minutes per week)
- OFF days : move slowly — 3 or 4 walks per day…at work the goal will be 25 flights of stairs during several 5 minute breaks
- fast 8 to 24 hours prior to workout, but take ~20gram protein / 5-10 gram branched chain amino acids right before workout
- 2 or 3 cups coffee prior to workout; 16 ounce water
- 2 – 12 hour post workout : goal ~150 gram protein; small window of time to ‘cheat’ with a few extra carbs over normal 20-40 gram daily goal: sweet potato fries, berries, honey in whipped cream, dark chocolate, almonds, macadamias, brazil nuts
- Slo-Mag magnesium replacement tablets 2 or 3 times per day every day
- Add salt to Big Fat Salad each day; eat salty things due to sodium losses during exercise
great example of tabata squats
as with anything I have been doing lately, this will be an ongoing experiment to efficiently get strong and burn fat while only scheduling 3 trips to the gym per week and minimizing the minutes spent in the gym each time…testing hypotheses…will modify accordingly every 3 -4 months if needed
part of my fall and winter work out plan is to minimize cardio to only High Intensity Interval Training (HIIT) in the form of tabata back squats ( I will do these last, every other workout = non deadlift days)
- only 2 to 4 times a week (8 to 16 minutes cardio per week — that’s it!
- one 4 minute round of empty bar (45 pounds); goal 10-12 reps per 20 seconds, and depending on how I feel, I will do the empty bar again …or add weight to bar:
- one 4 minute round of 95 pounds; goal 8 or more reps per 20 seconds all 8 rounds
- push through the 20 second intensity phase as hard as possible / never stop till 10 second rest period starts
- push to breathlessness — explore / redefine anaerobic max — shock mitochondria
- avoid fainting or vomiting
this is a great example of amazing Tabata back squats