Diet and Exercise – Daily Updates

As I wrote recently, I’ve decided to experiment a little and see if providing daily updates of my diet and exercise activities has a positive effect on each.

I noted how changing one’s behavior requires three specific actions:

Measuring your behavior

Modifying your environment

Making a public commitment

By posting my diet and exercise activities, I hope to capitalize on measuring my behavior (because I’ll need to let you know in detail what I consumed during the day) and on making a public commitment.

As I’ve also written previously, I usually follow a Paleo-type diet called the Primal Blueprint (although, if you take a look, you’ll see that it entails much more than just diet). This “blueprint” is based on the hypothesis that humans have evolved to live in an environment that has, unfortunately, long passed us by. The goal of the Primal Blueprint, then, is to recreate conditions (as best as possible) that might’ve been present in the past and in which we can best thrive.

Essentially, I like to think of a Paleo diet as a whole-foods diet. I try to eat foods that are as close to their natural state as possible. This means I eat a lot of grass-fed beef, pastured pork, organic chicken, organic eggs from free-range chickens, vegetables, good fats (olive oil, coconut oil, and avocados), nuts, some fruit, and a little dairy (butter from grass-fed cows and good cheese). In addition, I try to avoid grains, sugars, and bad fats (trans- and hydrogenated). Finally, I try to do some intermittent fasting a few times a week to capitalize on its positive health benefits.

For exercise, I like to lift kettlebells and take my dog for walks. In addition, I’ve incorporated a standing desk in my office and try to stand as much as possible during the day. Finally, I try to get a good amount of sleep each night (which, I find, comes much more easily when I’m following a Paleo diet).

So, there you have it—a brief review of what I’ll be doing over the next few weeks.

With that, let’s get to the updates…

Monday, January 25
Notes: None
8:00am: Bulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
1:00pm: 2 low-carb tortillas, serving of organic breakfast sausage, 2 organic fried eggs, a bit of shredded cheese, 1/2 cup of kimchi, and 2 carrots
6:15pm: grilled grass-fed ribeye steak; salad with bacon bits, chopped walnuts, chopped onions, Craisins, a bit of shredded cheese, and yogurt-based ranch dressing; and 1 cup of bone broth
8:00pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey (which, as the late psychologist Seth Roberts discussed, seems to have a positive effect on sleep)
Exercise: took the dog for a 30-minute walk around the neighborhood
Tuesday, January 26
Notes: I’m down about 2.5 lbs. from yesterday.
7:30am: Bulletproof Coffee with 3 tbsp. of grass-fed butter and organic coconut oil, vitamins
4:10pm (pre-workout shake): 1 scoop of protein powder with 1/2 tsp. of creatine
5:15pm (post-workout shake and supplements): 1 scoop protein powder with 1/2 tsp. of creatine, 1 tbsp. of honey, and 1 g of vitamin C
6:30pm: grilled pork chop (which we are lucky enough to get from J & L Green Farms); medium sweet potato with 1 tbsp. of butter; and salad with bacon bits, chopped onions, chopped walnuts, Craisins, blue cheese, and yogurt-based ranch dressing
8:00pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
Exercise: had a really good kettlebell workout around 4:45pm
Wednesday, January 27
Notes: I’m down about 2.5 more lbs. from yesterday. About 5 lbs. total.
7:30am: Bulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
12:45pm: 2 cups of Paleo chili (made with grass-fed beef, organic vegetables, and spices, but no beans), Epic Bison Bacon & Cranberry bar, and 2 carrots
7:00pm: serving of beef/sausage meatballs with homemade, organic pasta sauce and a little shredded Parmesan cheese; salad with bacon bits, chopped onions, chopped walnuts, Craisins, blue cheese, and yogurt-based ranch dressing; and 1 cup of bone broth
8:45pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
Exercise: took dog for a 30-minute walk early this morning
Thursday, January 28
Notes: I’m down about another pound from yesterday. About 6.5 lbs. total. Also, slept really well last night.
7:30am: Bulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
1:15pm: 2 low-carb tortillas, serving of breakfast sausage, 4 fried eggs, 2 slices of bacon, and 1/2 cup of kimchi
6:15pm: smoothie with 2 scoops of protein powder, 1 cup of coconut milk, 1 cup of water, and a few ice cubes
Exercise: didn’t exercise today, but planned for tomorrow
Friday, January 29
Notes: I’m down another 2.5 lbs. from yesterday. About 9 lbs. total. Didn’t sleep enough last night, but going to get more sleep tonight.
8:00am: Bulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
12:45pm2 low-carb tortillas, 2 organic eggs, small serving of organic sausage, 4 slices of bacon, 2 medium carrots, and 1 cup of bone broth
5:15pm (pre-workout shake): 1 scoop of protein powder with 1 tsp. of creatine
6:45pm2 low-carb tortillas with organic chicken curry, and small baked potato with 1 tbsp. of butter
8:45pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
ExerciseHad a really good kettlebell workout around 6:00pm tonight.
Saturday, January 30
Notes: I’m down another pound from yesterday. 10 lbs. total. Today is a Free Day, which means that I get to eat what I want after a successful week of following my planned diet. I’ve been having Free Days (no more than 1 per week) since I followed the Body-for-LIFE program back in graduate school. The rationale behind Free Days is that it gives you a psychological break, because you don’t feel like any foods are completely off limits. In addition, if you’ve been following a lower-calorie plan for a few days (as I tend to do during the week), bumping your calories up for a day has a positive hormonal effect that can actually help you lose more fat. My typical Free Day consists of fasting in the morning, having a good kettlebell workout, and then eating what I want during the rest of the day, as long as I don’t go overboard.
8:00am: black coffee and vitamins
12:45pm: some tortilla chips and queso (appetizer), Buffalo Ranch Chicken Wrap, side of Buffalo Chips, and glass of raspberry lemonade
6:45pm: a few breadsticks with marinara sauce, 4 slices of pizza, and Diet Coke (dinner at Cici’s with family)
10:00pm: a couple beers with friends while watching live music
ExerciseHad a really good kettlebell workout around 11:00am
Sunday, January 31
Notes: Up about 1.5 lbs. from yesterday (Free Day). I usually expect to gain a few pounds after a Free Day, but it’s usually water weight from eating more carbohydrates. The day after a Free Day, I usually fast for much of the day, which keeps fat burning high and helps me drop some of the “carb bloat.”
8:15am: black coffee and vitamins
6:30pmserving of beef/sausage meatballs with homemade, organic pasta sauce and a little shredded Parmesan cheese; salad with bacon bits, chopped onions, chopped walnuts, Craisins, blue cheese, and avocado oil; and 1 cup of bone broth
8:00pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
Exercisetook the dog for a 30-minute walk around the neighborhood at 3:15pm
Monday, February 1
Notes: I’ve been sleeping really well. That’s one of the first effects I notice when I’m consistent with my diet.
8:00amBulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
12:45pm: serving of beef/sausage meatballs with homemade pasta sauce and a little Parmesan cheese, 2 medium carrots, and 1/4 cup of almonds
6:30pm (dinner at local Thai restaurant with job applicant): Panang curry with with chicken, no rice. (Panang curry is a Thai food that meets the requirements for being a good Paleo choice.
8:30pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
Exercisetook the dog for a 30-minute walk around the neighborhood at 6:30am
Tuesday, February 2
Notes: Feeling a little under the weather today. I think I might be a little too low on calories and protein. Decided to eat three full meals today, instead of my typical two.
7:30amsmoothie with 2 scoops of protein powder, 1 cup of coconut milk, 1 cup of water, and a few ice cubes; vitamins
12:30pm: serving of beef/sausage meatballs with homemade pasta sauce and a little Parmesan cheese, 2 medium carrots, and 1/4 cup of almonds
6:30pm2 low-carb tortillas, serving of organic breakfast sausage, 2 organic fried eggs, a bit of shredded cheese, 2 slices of bacon, and 1/2 cup of kimchi
8:30pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
Exercisehad a really good kettlebell workout at 5:30pm
Wednesday, February 3
Notes: Down another 2.5 lbs. today, for a total of about 10 lbs.
7:30amBulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
12:30pm: serving of beef/sausage meatballs with homemade pasta sauce and a little Parmesan cheese, 2 medium carrots, and 1/4 cup of almonds
6:15pmserving of grilled New York strip steak; small baked potato with 1 tbsp. of butter; and salad with bacon bits, chopped onions, crushed walnuts, Craisins, Parmesan cheese, and avocado oil
8:30pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
Exercisevery busy today, so I decided not to exercise
Thursday, February 4
Notes: Didn’t lose any more weight from yesterday. But I’m still sleeping really well, which, as I mentioned before, is always a good marker for me.
7:30amBulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
1:15pm2 low-carb tortillas, serving of breakfast sausage, 2 fried eggs, 2 slices of bacon, and 1/2 cup of kimchi
6:20pm: grilled pork chop, medium baked potato with 1 tbsp. of butter, and 2 medium carrots
Exercisehad a really good kettlebell workout at 5:30pm
Friday, February 5
Notes: Down about 1.5 lbs. from yesterday. A total of about 12 lbs. in the last 2 weeks. I have lots of energy and am sleeping very well. My boys wanted to go out for lunch today (neither of them had school), so we went to a local restaurant where I was able to get some decent protein options. But because I typically have less control over the carb options at most restaurants, I usually try to stick to salad and protein. Also, knowing that we were going out to be eating out, I decided to do some intermittent fasting until lunch. In the past, I would’ve been tempted to eat some junk, but I wasn’t at all today. I think posting my meals for “all the world” to see is keeping me honest.
7:30amblack coffee, vitamins
1:15pm (at a buffet-style restaurant): plate of salad with low-carb toppings (shredded carrots, chopped onions, bacon bits, a little shredded cheese, chopped egg, and ranch dressing), slice of baked pork loin, 3 buffalo wings, and glass of Diet Coke
6:30pmgrilled ribeye steak, 4 organic fried eggs, 1 cup of bone broth, and 1/2 cup of kimchi
9:00pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
Exercise: took the dog for a 30-minute walk around the neighborhood at 5:15pm
Saturday, February 6
Notes: Down another 1/2 lb. from yesterday, for a total of about 12.5 lbs. for the past 2 weeks. My goal this week was to eat well Sunday through Saturday (did it!) and to exercise at least 4 days (got to 6!). Tomorrow, I get to have a Free Day for the Super Bowl (to read more about the rational behind “Free Days,” scroll up to my entry from Saturday, January 30). Glad to have completed another successful week. Feeling good!
8:15amBulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
1:15pm2 low-carb tortillas with organic chicken curry salad
6:30pmserving of organic chicken tandoori; and salad with bacon bits, chopped onions, crushed walnuts, Craisins, blue cheese, and avocado oil
Exercise: took the dog for a 30-minute walk around the neighborhood at 5:00pm
Sunday, February 7
Notes: I’m down another 2 pounds from yesterday. 14 lbs. total. Today is a Free Day, which means I get to eat what I want. I planned to have my Free Day on Sunday this week because it’s Super Bowl Sunday. As usual, I worked out in the morning and fasted until lunch. Then I had some tasty treats and enjoyed the day.
8:30am: black coffee and vitamins
1:00pmchicken burrito, chips and salsa, and Diet Coke (lunch at Qdoba)
3:00pmsmall milk chocolate and toffee candy bar
6:30pm: lots of Super Bowl goodies: a couple small bowls of chili with shredded cheese, some nachos, a few chicken fingers, fruit, and 2 gluten-free beers (eaten over the course of a few hours)
ExerciseHad a really good kettlebell workout around 11:45am
Monday, February 8
Notes: Ate a little too much last night and didn’t sleep as well as I usually do. As usual, on the day after a Free Day, I fasted for much of the day, which keeps fat burning high and helps me drop some of the “carb bloat.”
7:30am: black coffee and vitamins
6:00pm: grilled pork chop; serving of cauliflower mashed potatoes; salad with bacon bits, chopped onions, chopped walnuts, Craisins, blue cheese, and avocado oil; and 1 cup of bone broth; and serving of root beer flavored kombucha
8:00pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
Exercisetook the dog for a 30-minute walk around the neighborhood at 1:00pm
Tuesday, February 9
Notes: Decided to fast until pre-workout shake.
7:30amBulletproof Coffee with 3 tbsp. of grass-fed butter and organic coconut oil, vitamins
5:00pm (pre-workout shake): 1 scoop of protein powder with 1 tsp. of creatine
6:15pm: 2 low-carb tortillas with ground beef, taco seasoning, a little shredded cheese, organic sour cream, and salsa; salad with bacon bits, chopped onions, crushed walnuts, Craisins, Parmesan cheese, and yogurt-based ranch dressing; and serving of root beer flavored kombucha
8:00pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
Exercise: had a really good kettlbell workout around 5:30pm
Wednesday, February 10
Notes: Sleeping really well. Didn’t have time to exercise today.
7:30am2 scoops of protein powder in 1 cup of coconut milk and 1 cup of water, black coffee, and vitamins
12:15: 2 cups of Paleo chili (grass-fed beef, organic vegetables and spices, no beans), 2 medium carrots, and 1/4 cup of macadamias
6:30pm: 2 low-carb tortillas, serving of breakfast sausage, 2 fried eggs, 2 slices of bacon, and 1/2 cup of kimchi
8:30pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
ExerciseDidn’t exercise today. Wednesdays are always busy—I’m at school from about 8 AM to almost 6 PM, and by the time I get home, I’m always ready to have dinner and hang out with Tracy and the boys.
Thursday, February 11
Notes: Went to lunch today with Tracy and Dainen at a local Indian restaurant. I was tempted to each a bunch of rice and naan, but I stuck with more Paleo-friendly, lower-carb options.
7:30am: black coffee, vitamins
12:30pmtwo small pieces of Tandoori chicken, serving of chicken tikka masala, and serving of chili chicken with vegetables
6:15pmbroiled salmon filet; salad with bacon bits, chopped onions, crushed walnuts, Craisins, Parmesan cheese, and yogurt-based ranch dressing; and serving of root beer flavored kombucha
Exercisehad a really good kettlebell workout at 5:15pm
Friday, February 12
Notes: Finished another good week of eating and exercise! Feeling really good and sleeping well. When I’m eating good Paleo, I can go 5-6 or more hours between meals without feeling hungry at all. Looking forward to having a Free Day and indulging (sensibly!) some of my cravings.
8:00amBulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
12:50pm2 cups of Primal chili, heaping 1/4 cup of macadamias, and 2 medium carrots
6:30pmlarge grilled pork chop; salad with bacon bits, chopped onions, crushed walnuts, Craisins, Parmesan cheese, and yogurt-based ranch dressing; and serving of root beer flavored kombucha
9:15pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
Exercise: got focused on some writing and didn’t get out to exercise as planned. But it was really cold out, so I didn’t feel too bad 🙂
Saturday, February 13
Notes: I’m down another 1.5 pounds from yesterday. 15+ lbs. total in about 3 weeks. Today is a Free Day, which means I get to eat what I want. As usual, I fasted until lunch and had a good kettlebell workout in the morning. I’ve been good about not overdoing it on my Free Days. I eat what I want but try to stay mindful of how much I’m eating.
8:30am: black coffee and vitamins
12:30pmchips and queso, bacon cheeseburger, French fries, and one of Dainen’s chicken fingers (lunch at BW3)
5:00pmsome buttered popcorn and Diet Coke (at movie with Tracy to celebrate Valentine’s Day a day early)
6:30pmlarge serving of beef risotto with Parmesan cheese, some tortilla chips and salsa
ExerciseHad a really good kettlebell workout around 10:45am
Sunday, February 14
Notes: Gained a few pounds on my Free Day (which is typical). As usual, on the day after a Free Day, I fasted for much of the day, which keeps fat burning high and helps me drop some of the “carb bloat.”
7:30am: black coffee and vitamins
5:30pm2 fish tacos (each with low-carb tortilla, grilled tilapia, guacamole, and a bit of shredded cheese); salad with bacon bits, chopped onions, crushed walnuts, Craisins, Parmesan cheese, and yogurt-based ranch dressing; and glass of red wine
ExerciseNone today. Was too cold to go for a walk.
Monday, February 15
Notes: None
8:00amBulletproof Coffee with 3 tbsp. of grass-fed butter and organic coconut oil, vitamins
1:00pm: 2 cups of Primal pork carnitas with 2 heaping tbsp. of avocado salsa, 3 small carrots, and 1/4 cup of macadamias
6:00pmgrilled pork chop; salad with bacon bits, chopped onions, crushed walnuts, Craisins, Parmesan cheese, and avocado oil; and serving of root beer flavored kombucha
8:00pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
ExerciseNone. The weather was cold and rainy, so I decided not to go for a walk today.
Tuesday, February 16
Notes: Decided to fast until pre-workout shake. When I’m eating Paleo, I’m rarely hungry between meals and usually have no problem going without solid food for 12-20 hours or more (because I don’t get wild swings in blood sugar from too many carbs). Although the Bulletproof Coffee has calories, the butter and coconut oil have little effect on blood sugar, which means I still get the fat-burning effects of intermittent fasting without the stress of pushing my calories too low.
7:00amBulletproof Coffee with 3 tbsp. of grass-fed butter and organic coconut oil, vitamins
4:30pm (pre-workout shake): 1 scoop of protein powder with 1/2 tsp. of creatine
5:20pm (post-workout shake): 1 scoop protein powder with 1/2 tsp. of creatine, 1 tbsp. of honey (to quickly replace muscle glycogen), and 1 g of vitamin C
6:15pm: serving of beef/sausage meatballs with marinara sauce and a bit of Parmesan cheese; salad with bacon bits, chopped onions, crushed walnuts, Craisins, Parmesan cheese, and avocado oil; serving of broiled broccoli; and serving of root beer flavored kombucha
8:00pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
Exercise: had a really good kettlbell workout around 5:00pm
Wednesday, February 17
Notes: Didn’t sleep well last night. Youngest son is sick and screwed up our sleeping schedules a bit.
8:15amBulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
12:00pm: 2 cups of Primal pork carnitas with 2 heaping tbsp. of avocado salsa, 3 small carrots, and 1/4 cup of macadamias
6:30pm: serving of grilled grass-fed top sirloin steak; serving of cauliflower mashed potatoes; salad with bacon bits, chopped onions, crushed walnuts, Craisins, Parmesan cheese, and avocado oil; and serving of root beer flavored kombucha
8:30pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
ExerciseDidn’t exercise today. Wednesdays are always busy. I don’t usually get home until 6 PM, and by then, I’m always ready to have dinner and hang out with Tracy and the boys.
Thursday, February 18
Notes: Just another regular day. Ate well and went for a nice walk with the dog.
8:00amBulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
12:15pm2 cups of Primal pork carnitas, 2 heaping tbsp. of avocado salsa, and 1/3 cup of macadamias
6:15pm2 tacos (each with low-carb tortilla, ground beef with taco seasoning, sour cream, a little shredded cheese, and salsa), and 3 leftover beef/sausage meatballs
Exercise: took the dog for a 30-minute walk at 5:15pm
Friday, February 19
Notes: Went to Washington, DC, for the Sister Hazel concert tonight. My goal was to eat low-carb for dinner and not cheat at all. Goal accomplished!
8:30amBulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
3:00pm: large serving of organic curried chicken salad (from local Food Co-op), 1 cup of strawberries, and 1/3 cup of macadamias
7:00pmlarge ribeye steak with peppercorn butter, julienned vegetables, and two spicy sausages (at restaurant in DC)
ExerciseHad a really good kettlebell workout around 1:00pm
Saturday, February 20
Notes: I’m down a couple more pounds since last week—about 16 lbs. total for the month. Today is a Free Day, which means I get to eat what I want. As usual, I fasted until lunch and had a good kettlebell workout in the morning. I’ve been good about not overdoing it on my Free Days. I eat what I want but try to stay mindful of how much I’m eating.
8:30am: black coffee and vitamins
12:30pm2 plates of Indian food (with rice, naan, chicken curry, and chili chicken), glass of Diet Coke (lunch at local Indian restaurant)
6:00pm: several slices of homemade pizza, fruit, some tortilla chips, a couple IPAs, and small bowl of ice cream
ExerciseHad a really good kettlebell workout around 11:00am
Sunday, February 21
Notes: Gained a few pounds on my Free Day (which is typical). As usual, on the day after a Free Day, I fasted for much of the day, which keeps fat burning high and helps me drop some of the “carb bloat.”
7:30am: black coffee and vitamins
5:30pm2 breakfast wraps (each with low-carb tortilla, spoonful of organic scrambled eggs, a bit of breakfast sausage, a slice of bacon, a bit of shredded cheese, and some salsa), and a cup of mixed fruit (cantaloupe and pineapple)
ExerciseNone today.
Monday, February 22
Notes: None
8:00am2 scoops of protein powder and 1 tsp. of creatine in 1 cup of coconut milk and 1 cup of water (with ice cubes), black coffee, and vitamins
12:45pm: 2 cups of Primal chili, celery and carrot sticks, and 1/4 cup of macadamias
6:30pmgrilled pork chop; salad with bacon bits, chopped onions, crushed walnuts, Craisins, Parmesan cheese, and yogurt-based ranch dressing; and 1/2 cup of kimchi
8:00pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
ExerciseTook the dog for a 30-min walk around the neighborhood at 6:30am
Tuesday, February 23
Notes: Trying to eat a little more protein this week. I feel like my calories have been a bit too low.
7:00am2 scoops of protein powder in 1 cup of coconut oil and 1 cup of water (with a few ice cubes), black coffee, and vitamins
12:30pm: 2 cups of Primal chili, celery and carrot sticks, and 1/4 cup of macadamias
5:00pm (pre-workout shake): 1 scoop of protein powder with 1/2 tsp. of creatine
6:20pm: 2 tacos (each with low-carb tortilla, ground beef with taco seasoning, sour cream, a little shredded cheese, and salsa); salad with bacon bits, chopped onions, crushed walnuts, Craisins, Parmesan cheese, and yogurt-based ranch dressing; and serving of root beer flavored kombucha
8:30pm: tea with 1 tbsp. of apple cider vinegar and 1 tbsp. of organic honey
Exercise: had a really good kettlbell workout around 5:30pm
Wednesday, February 24
Notes: None
7:00am2 scoops of protein powder in 1 cup of coconut milk and 1 cup of water (and a few ice cubes), 1 tsp. of creatine, black coffee, and vitamins
1:00pm: 2 cups of Primal chili, serving of kimchi, and 1/3 cup of macadamias
6:30pm: serving of beef/sausage meatballs with a bit of marinara sauce and Parmesan cheese; and salad with bacon bits, chopped onions, crushed walnuts, Craisins, Parmesan cheese, and yogurt-based ranch dressing
ExerciseDidn’t exercise today. Wednesdays are always too busy.
Thursday, February 25
Notes: Decided to do some intermittent fasting until lunch today.
1:30pm2 meatball wraps (each with low-carb tortilla, 3 beef/sausage meatballs, and a little marinara sauce), 1/3 cup mixed nuts (macadamias and almonds), and vitamins
6:15pm (post-workout shake): 2 scoops of protein powder in water with 1 tsp. of creatine, 1 tbsp. of organic honey, medium apple, and 1 g of vitamin C
Exercise: had a quick, but really good, kettlebell workout at 6pm.
Friday, February 26
Notes: Down another 1.5 lbs today. Had band practice last night until late and didn’t sleep as much.
7:30amBulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
12:15pm2 breakfast wraps (each with low-carb tortilla, organic egg, serving of sausage, a little shredded cheese, and salsa), and 1/4 cup of almonds; Diet Coke
7:30pm4 organic fried eggs, 4 slices of bacon, and 1/4 cup of kimchi
ExerciseTook the dog for a 30-minute walk around 3:15pm.
Saturday, February 27
Notes: I’m down a couple more pounds since last week—about 19 lbs. total. Today is a Free Day, which means I get to eat what I want. As usual, I fasted until lunch and had a good kettlebell workout in the morning. I’ve been good about not overdoing it on my Free Days. I eat what I want but try to stay mindful of how much I’m eating.
7:30am: black coffee and vitamins
1:15pm: 12-inch Subway Club on Italian bread with veggies and mustard, small bag of Doritos, and Diet Coke (the boys wanted to go to Subway for lunch)
3:00pm: Twix bar and Diet Pepsi (at JMU basketball game)
7:00pm: cheese and pesto pizza, bag of sweet potato chips, a few bites of quinoa salad, and bowl of chocolate ice cream
ExerciseHad a really good kettlebell workout around 11:15am
Sunday, February 28
Notes: Gained a few pounds on my Free Day (which is typical). As usual, on the day after a Free Day, I fasted for much of the day, which keeps fat burning high and helps me drop some of the “carb bloat.”
8:30am: black coffee and vitamins
5:45pmsmall grilled pork chop; large handful of baby carrots; salad with bacon bits, chopped onions, crushed walnuts, Craisins, blue cheese, and yogurt-based ranch dressing; and Diet Coke
ExerciseNone today.
Monday, February 29
Notes: I had band practice tonight at 6pm, and I knew I wouldn’t have time to eat between my class (which ends at 5:30pm) and running to practice. So I decided to eat a bigger breakfast and lunch.
7:30am3 scoops of protein powder in 1 can of coconut milk (with a few ice cubes), 1 tsp. of creatine, black coffee, and vitamins
2:15pm: 2 breakfast wraps (each with low-carb tortilla, organic egg, 1/2 sausage patty, slice of bacon, and a little shredded cheese), and 1/4 cup of almonds
ExerciseTook the dog for a 30-min walk around the neighborhood at 6:15am
Tuesday, March 1
Notes: None
7:00amBulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
2:10pm: 2 cups of Primal chili and 1/4 cups of almonds
7:00pm: 2 tacos (each with ground beef, taco seasoning, low-carb tortilla, sour cream, shredded cheese, chopped onions, and salsa), and medium sweet potato with 1 tbsp. of butter
Exercise: had a really good kettlbell workout around 6:00pm
Wednesday, March 2
Notes: None
7:30am2 scoops of protein powder in 1 can of coconut milk (with a few ice cubes), vitamins, black coffee
12:45pm: 2 cups of Primal chili, handful of baby carrots, and 1/4 cup of almonds
7:00pm: 4 leftover beef/sausage meatballs, 2 breakfast wraps (each with low-carb tortilla, fried egg, 1/2 serving of sausage, and a bit of shredded cheese), and kombucha
ExerciseDidn’t exercise today. Wednesdays are always too busy.
Thursday, March 3
Notes: Flew to Atlanta for a psychology conference today. Over the past few years, going to conferences has provided an excuse for eating poorly. My goal for this weekend was to eat healthy and not succumb to bad food. Day 1 was a success!
9:00am: Bulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
12:30pm (on flight to Atlanta): two Mighty Bar bacon/apple protein bars and package (1/2 cup) of macadamias, glass of Diet Coke
6:15pm: small serving of buffalo wings with a bit blue cheese dressing, Cobb salad with chicken and ranch dressing, and glass of Diet Coke (dinner in hotel at ATL)
Exercise: had a quick, but really good, kettlebell workout at 8:15am (before I left for the conference)
Friday, March 4
NotesDecided to do some intermittent fasting until lunch today. I also wanted to eat healthy all day and take at least 10,000 steps (which usually amounts to a couple hours of walking). Day 2 was a success!
12:30pm: plate of chicken and steak fajita mix with lettuce, salsa, and guacamole; and Diet Coke (lunch at conference)
8:00pmshrimp sautéed in garlic (appetizer); chicken breast covered in tomato sauce, peppers, and chopped sausage; and glass of red wine (dinner with friends at conference)
ExerciseWalked for 1 hour on the treadmill in the hotel gym.
Saturday, March 5
Notes: Traveling back from conference in the afternoon. Goal was to do intermittent fasting until lunch and not cheat while traveling. I REALLY wanted to cheat while I was waiting in the airport, but I didn’t.
12:30pmtwo Mighty Bar bacon/apple protein bars and package (1/2 cup) of macadamias while on the hotel shuttle to the airport
6:15pmgrilled pork chop; salad with chopped onions, bacon bits, crushed walnuts, Craisins, blue cheese, and yogurt-based ranch dressing; and glass of kombucha
ExerciseNone.
Sunday, March 6
Notes: Today was my son’s 5th birthday. We took the boys to Washington, DC, for the day. Today was also my weekly Free Day (where I get to eat what I want). As usual, I had a good kettlebell workout in the morning, and then I ate what I wanted while trying to stay mindful during the day. I also took over 10,000 steps, so it was a good exercise day.
8:30amBulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
12:30pm: pepperoni and sausage calzone, several garlic bites with marinara sauce, and Diet Coke
4:30pm: White Chocolate Mocha coffee (from Starbucks)
7:30pm2 low-carb wraps with curry chicken salad, plate of beans and rice with chicken, and small plate of tortilla chips with cheese
ExerciseHad a really good kettlebell workout at 7:15am, and then walked a lot in Washington, DC.
Monday, March 7
NotesAs usual, on the day after a Free Day, I fasted for much of the day, which keeps fat burning high and helps me drop some of the “carb bloat.”
8:00amblack coffee and vitamins
1:15pm: 2 breakfast wraps (each with low-carb tortilla, organic egg, 1/2 serving of sausage, 1 slice of bacon, and a bit of shredded cheese), and 1/4 cup of almonds
5:15pm: 2 cups of Primal chili and small apple
ExerciseTook the dog for a 30-min walk around the neighborhood at 1:45pm
Tuesday, March 8
Notes: None
8:00amBulletproof Coffee with 2 tbsp. of grass-fed butter and organic coconut oil, vitamins
12:30pm: 2 breakfast wraps (each with low-carb tortilla, organic egg, 1/2 serving of sausage, 1 slice of bacon, and a bit of shredded cheese) and 1/4 cup of almonds
4:00pm (preworkout shake): 1 scoop protein powder with 1/2 tsp. of creatine
5:00pm (postworkout shake): 1 scoop protein powder with 1/2 tsp. of creatine
6:30pm: 2 tacos (each with low-carb tortailla, ground beef, taco seasoning, sour cream, chopped onions, a little shredded cheese, and salsa), medium sweet potato with 1 tbsp. of coconut oil, and root beer kombucha
Exercise: had a really good kettlbell workout around 4:30pm
Wednesday, March 9
Notes: Planned on going for a walk today but didn’t get around to it. Took Rylan to baseball practice at 5:00 PM and then went directly band practice. Didn’t get to eat until afterward at 11:15 PM.
7:30am2 scoops of protein powder in 1 can of coconut milk (with a few ice cubes), vitamins, black coffee
12:00pm: 2 tacos (each with low-carb tortilla, ground beef, taco seasoning, sour cream, chopped onions, a little shredded cheese, and salsa), 1/4 cup of almonds, and Diet Coke
11:15pm: grilled pork chop, 1/3 cup of almonds
ExerciseDidn’t exercise today.
Thursday, March 10, to Saturday, March 26
Notes: So, it’s been awhile since I lasted posted a diet and exercise update (which is probably a bit of a problem given that the title of this blog page is “Diet and Exercise – Daily Updates”). The last month has been a busy one for me. I was in Atlanta during the first weekend of March to give a professional talk; the following weekend, I was in New Orleans for the same reason. I did my best to eat well and exercise while I was gone, but I wasn’t always able to grab the best food (plus, I wanted to enjoy some of the fine eats of New Orleans while I was there). Since I got back from NOLA, my band played its first gig (more on that in a future post), my parents made a surprise visit to Virginia (to attend our gig), and I spent most of my professional time preparing for an upcoming trip to Saudi Arabia, where some colleagues and I will be giving a series of teaching workshops to Saudi Arabian college professors. And to top things off, the week after I get back from the Middle East, my band will be playing a big show called Food Truck Fest 2016. All of this has me a little stressed, but I’ve done my best to stay on track. I haven’t been perfect (which is why I gained a few pounds in mid March), but I’ve gotten back into the swing of things over the past 10 or so days. Since the beginning of the year, I’ve lost about 23 lbs. (see below for a graph of my results). And I plan to lose a lot more in the coming months. I’ll do my best to post frequent updates, and I hope you’ll continue to support me and hold me accountable. Thanks!
weight
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