Ravnos' Nutrition and Fitness Log

[ravnos]

Fitocracy: https://www.fitocracy.com/profile/ravnos/

Fitbit: http://www.fitbit.com/user/2768K8

 

Time to keep a "running" log (pun unintended). I'll just be copy and pasting my info from those two sites over at the end of the day, seeing as that's where I track all of it anyway.

 

This will be 6-7 months into eating mostly Paleo, and 2 days into restarting my fitness routine!

 

General breakdown:

Morning - Yoga every day followed by basic body weight workout 3-days a week. Then a shower before breakfast to give me a 20-30 minute break before eating.

 

Breakfast - pseudo-"bulletproof" coffee.

• Hot coffee
• 1 tbsp grass-fed unsalted butter
• 1 tbsp whey powder
• 1 tbsp coconut milk (high MCTs)
• I usually add about 1/3 of a tsp of (pure) stevia just to sweeten it up a tiny bit.

In-between - Work work work work work

 

Lunch - usually a salad, a pan-fried/grilled chicken breast with some steam vegetables or leftovers from dinner the night before.

 

In-between - Work work work work work

 

Dinner - 9 times out of 10 a mostly paleo meal. I cook dinner, and my girlfriend is 90% vegetarian/pescetarian(?) so sometimes I make a vegetarian meal and cook a little meat on the side for myself... or I sneak bacon in and don't tell her (she loves bacon). However, I do supplement with some extra carbs once in a great while if I'm particularly hungry that day, or the meal isn't enough to satisfy my girlfriend's hunger without the meat portion. Usually this will be rice, but sometimes beans, corn or potatoes... so yes, I cheat a bit. I will enjoy a single beer, hard cider or the occasional finger of whiskey with dinner 3-4 times a week.

 

After dinner I usually have something going on, be it band practice or D&D or another even, which I will usually bike to, so add about 3 miles of biking after dinner.

 

Over the course of the day I will also drink about a gallon of water.

[ravnos]

Aug. 6, 2013

 

Exercise:

15 minutes of Vinyasa Yoga in the morning.

 - I follow this routine as a good all-round morning routine.

 

1 circuit of Calisthetics/Body-weight workout.

• Body Weight Squat: 3 sets of 10
• Push-Up: 10 reps
• Plank: 15 seconds
• Incline Push-Up: 8 reps (couldn't push it to 10)
• Plank: 15 seconds
• Flutter Kicks: 2 sets, 15 seconds each.

Normally I would have done Burpees at the end, instead of Flutter Kicks, but I've been trying out difference exercises in order to develop a set routine that I want to do 3 times a week, and I wasn't thinking and worked out two days in a row, so I stopped and decided to rest. I'm going to redevelop it more as a circuit workout and break those sets between 3 circuits on Friday.

 

I also did laundry today, which means going up and down the basement steps 8 times today.

 

Total Approx. Calorie Burn: 2266

 

Food:

Breakfast:

My "bulletproof" coffee (see first post)

 

Lunch: Homemade gluten-free granola-style recipe mixed in with some blackberry Greek yogurt. Approximate breakdown:

• Chobani Blackberry Greek Yogurt
• 1/8 cup Gluten Free Steel Cut Oats
• about 1 tbsp Dried Cherries
• 1 tbsp Sunflower Seed Butter
• about 1 tbsp Dried Cranberries
• 1 tbsp Sunflower Seeds
• 1 tbsp Crushed Cashews
• 1 tbsp Semi-sweet Chocolate Chips
• 1 tsp Organic Raw Blue Agave

All measurements are approx., as I mix large amounts of this and just spoon out about a cup worth when I want it.

 

Dinner: "Vegan" Black-Eyed Pea Gumbo... with bacon.

I made a large pot of gumbo with black-eyed peas, okra, tomatoes, onion, chili peppers, bell peppers, a little corn and some vegetable stock, then added bacon (including the drippings) to it. 1 large serving of that for dinner.

 

So far today - 120 oz. of water - probably going to drink another 24 or so before bed.

 

Total Approx. Calorie Intake: 1683

[ravnos]

Aug. 7, 2013

 

Exercise:

Day of rest.

15 minutes of Vinyasa Yoga in the morning.

 

Supposed to have band practice tonight, so they'll be a bit of jumping around and whatnot, but that doesn't really count.

 

Total Approx. Calorie Burn: 2337

 

Food:

Trying out an intermittent fasting day. Ate dinner at 8pm last night, all I have for breakfast was black coffee. Going to eat a large salad and some mango for Lunch...

 

Breakfast:

2 cups of black coffee.

 

Lunch:

Salad. Was pretty full after that so I never ate the mango... maybe later.

• 2 servings of organic baby spinach
• 1 Celery stalk
• 1 Carrot
• 1/2 an avocado
• 4 broccoli crowns
• 5 grape tomatoes
• 1 hard boiled egg
• 1 small bell pepper
• 1 tbsp olive oil
• 1 tbsp apple cider vinegar

Dinner:

Butter Chicken w/ chick peas

Half that recipe with half a can of chick peas added.

 

Water:

152 oz. and counting...

 

Total Approx. Calorie Intake: 1819

[Misugrrl]

I love that you sneak bacon into dinner and your vegetarian gf loves it LOL

 

I am also trying the intermittent fasting, which is actually how I used to eat before, but once I started working out, started eating more because its what the world tells us to do. So it will be cool to follow along your battle log and compare notes!

[ravnos]

I never ate breakfast in college, and while heavier I was stronger and felt healthier. When I started to eat breakfast I gained more weight, even though most of my other activities didn't change. Since I stopped eating breakfast and switched to my coffee concoction I've dropped some, but more to go!

 

As far as the bacon goes - she knows its in there, I wouldn't do that to her haha, I just don't tell her until I'm cooking it and she can't argue haha. Despite being vegetarian she still eats bacon, a burger or steak once in a great while as well.

 

Thanks for the support, I'll be sure to check out your log as well! Good hunting Ranger.

[ravnos]

Aug. 8, 2013

 

Exercise:

Skipped the yoga this morning and went on a bike ride. I had to go to a locksmith to get a new deadbolt and knob set for my house and some keys cut, so I biked the 10 minutes there. I use Runkeeper to track this sort of stuff but I have a bad habit of getting to where I'm going and forgetting to hit pause...

Sooo... I have a really good record of the route I took and the distance... not so much speed and pace. Ah well.

http://runkeeper.com/user/ravnos/activity/221862022

About a 20 minute ride... 4.5 miles.

 

Total Approx. Calorie Burn: 2739

 

Food:

Breakfast:
My coffee concoction (see first post).

 

Lunch:

Weird lunch today... not that hungry I guess

2 carrots

1 celery stalk

handful of grape tomatoes

cut up peppers

3 or 4 oz. of hummus

 

Dinner:

Chicken and asparagus stir-fry. I make my own sauce mixing olive oil, soy sauce, sesame oil and some seasonings. I also treated myself to a beer this evening (mostly to up my caloric intake a bit, because it was kinda low today). Weihenstephaner Original nom nom nom... (I'm a beer snob...)

• Chicken
• Asparagus
• Zucchini
• Onion
• Bell Pepper
• Broccoli

Later:

Decided my calorie and protein numbers weren't high enough today so I downed a protein shake made with almond milk.

 

Water:

120 oz. so far...

 

Total Approx. Calorie Intake: 1694

[Mezzo Minx]

Don't stress about the ride not being as good as you wanted - at least you did something active instead of driving there! I'm curious about trying the whole intermittent fasting thing but I'm usually a wobbly mess at the gym if I don't eat breakfast.

[ravnos]

Don't stress about the ride not being as good as you wanted - at least you did something active instead of driving there! I'm curious about trying the whole intermittent fasting thing but I'm usually a wobbly mess at the gym if I don't eat breakfast.

I always workout before I eat in the morning, so it isn't really a problem for me. I think the key is to drink a lot of water and make sure you're awake when you start. It's a lot easier to make mistakes when you're tired. My worry will be how hungry I am after my work out (I have to work out early and if I IF on a workout day, I won't be eating for another 4-5 hours after that).

[ravnos]

Aug. 9, 2013

 

Exercise:

Started the morning out right. Did my 15 minutes of yoga and then pushed through my new body weight routine. Was only able to do 15  sec. planks instead of 30, but that's okay. My core is my weak spot anyway. So that will build. After the first day, I can definitely tell I need to get a pull-up bar though... Here's the breakdown:

 

Circuit 1:

• Prisoner Squats (10)
• Push-Ups (10)
• Plank (15 sec.)
• Body Weight Lunges (20 - 10 each leg)
• Dips (10)

 

Circuit 2:

• Prisoner Squats (10)
• Kneeling Skull Crusher Push-Ups (15)
• Hollow Body Position (or Hollow Rock) (15 sec.)
• Body Weight Lunges (20 - 10 each leg)
• Dips (10)

 

Circuit 3:

• Prisoner Squats (10)
• Push-Ups (8  )
• Shoulder Bridge to Leg Lifts (20 - 10 each leg)
• Stretching with core engaged

 

Total Approx. Calorie Burn: 2739

 

Food:

Breakfast:
My coffee concoction. Cut the butter in half, added a bit more protein powder.

 

Lunch:

Blueberry & Spinach Protein Smoothie

• 1 cup frozen blueberries
• 1 cup spinach
• 2 scoops protein powder
• 1/2 cup almond milk
• 1/2 cup coconut milk

 

I also ate 1/4 of an avocado and a hard boiled egg.

 

Dinner:

Skillet beef!

 

• Ground beef (grass-fed)
• onion
• bell pepper
• garlic
• green beans
• tomato

 

top with a bit of sour cream, salsa and cheese and good to go...

 

Water:

144 oz. so far...

 

Total Approx. Calorie Intake: 2098 (bit high today...)

[Misugrrl]

How are you finding intermittent fasting working for you?

[ravnos]

How are you finding intermittent fasting working for you?

I only did it the one day so far and it went incredibly well. I was actually short on calories the following day (yesterday) because I wasn't that hungry, but I didn't lose energy or anything on Wednesday when I did it. I didn't work out that day either though, which may play a factor. I'm going to try IF on Wednesday each week, so next week I'm going to see how it goes working out that morning. If that doesn't sit well, I'll try doing IF on Tuesday and Thursday, my rest days.

[ravnos]

Aug. 10, 2013

 

Exercise:

Rest daaaayyyy! Going to be doing housework later though, and some walking around.

 

Aaaaand ended up replacing the deadbolt and door knob on my front door today, including drilling out new holes for the cylinders and mechanisms, so that was a bit more of a workout than I expected today, though by no means intensive.

 

Total Approx. Calorie Burn: 2739

 

Food:

Breakfast:
Leftovers from dinner last night with two fried eggs.

 

Lunch:

Skipped... wasn't hungry.

 

Dinner:

Had a tiny bit of a cheat day, wanted to celebrate something with my girlfriend so we ordered Indian food. Still stayed under my daily goal for calories though, woo.

 

Lamb Tikka Masala

about 1/2 a cup of rice

2 spoonfuls of her Palak Paneer.

An Angry Orchard Crisp Apple Cider (Hard)

 

Water:

120 oz. so far...

 

Total Approx. Calorie Intake: 1753

[ravnos]

Aug. 11, 2013

 

Exercise:

Biked a little under 4 miles so far, and went for a 2.5 mile walk, plus a lot of jumping around, etc. at band practice.

 

Total Approx. Calorie Burn: 3242

 

Food:

Breakfast:
Americano coffee with 2 shots of espresso.

 

Lunch:

Clif Bar - White Chocolate Macadamia Nut

 

Dinner:

Ground Lamb with Onion and Bell Pepper and some Kale.

A beer.

 

Later:

Protein shake.

 

Water:

140 oz.

 

Total Approx. Calorie Intake: 1300 (exactly, apparently... weird).

[ravnos]

Aug. 12, 2013

 

Exercise:

Circuit workout. Managed to hold my plank and other ab stuff a little longer, which is awesome. Pushed myself a little harder on push-ups too, but rested slight on legs because I need to biking twice today to run errands and didn't want the legs to hate me that much.

 

Totaled about 9 miles today biking.

 

Total Approx. Calorie Burn: 2543

 

Food:

Breakfast:
Decided to do an IF day...

 

Lunch:

Homemade Gumbo with bacon.

Protein shake.

 

Dinner:

Ground lamb with onions, garlic, tomatoes and peppers with 2 eggs + some asparagus.

Ate some chocolate chips for "desert."

 

Water:

200 oz.

Crazy amounts of water today...

 

Total Approx. Calorie Intake: 1701

[ravnos]

Aug. 13, 2013

 

Exercise:

Rest day. Going grocery shopping later, so will basically be doing a 1-mile farmer's carry with about 25 pounds in each hand, plus pulling a 50-pound cart full of food. Ha.

 

Edit: So that was a lie - ended up biking about 6 miles and THEN going grocery shopping, was a good day.

 

Total Approx. Calorie Burn: 2739

 

Food:

Breakfast:
Coffee, etc.

 

Lunch:

Random salady-type thing. Spinach, Carrots, Hummus, Eggs, Goat Cheese and some Avocado.

 

Dinner:

Kielbasa and sauerkraut, nom.

 

Water:

120 oz.

 

Total Approx. Calorie Intake: 1576

[ravnos]

Aug. 14, 2013

 

Exercise:

Morning workout. Pushed myself to 10 full reps on my last push-up set, been maxing at 8, so PROGRESS! Now I have to actually head into the office for the day, so added bike ride at the end of the workout. Additionally, I have band practice later - busy day.

 

Total Approx. Calorie Burn: 2887

 

Food:

Breakfast:
IF day.

 

Lunch:

Bourbon chicken and steamed vegetables.

 

Dinner:

Chicken thigh (skin on)

steamed beans and carrots with some butter.

Had a gin and tonic, nom.

 

Was starving after band practice, had a protein shake with almond milk.

 

Water:

128 oz.

 

Total Approx. Calorie Intake: 1287, though that seems low based on what I ate...

[ravnos]

Aug. 15, 2013

 

Exercise:

Rest day... and I actually have nothing to do, so this will be interesting.

 

Total Approx. Calorie Burn: 

 

Food:

Breakfast:
Coffee stuff and things.

 

Lunch:

2 boiled sausages with a salad

 

Dinner:

Beef Liver and onions with some steamed broccoli, cauliflower and carrots!

 

Water:

88 oz.

 

Total Approx. Calorie Intake: 1809

[ravnos]

Aug. 16, 2013

 

Exercise:

Circuit routine.

I've now migrated to doing full sets of 10 for everything that I wanted to, which was my main goal. Plus I've added an L-Sit. I can only manage 8 seconds, but it's better than nothing! I think I'd be able to hold it longer with a dip station.

Here's the breakdown:

 

Vinyasa Yoga - 15 min.

 

Circuit Round 1

• BW Prisoner Squats (10)
• Push-Ups (10)
• Plank (20 sec.)
• Lunges (20 - 10 each leg)
• Dips (10)

 

Circuit Round 2

• BW Prisoner Squats (10)
• Skull Crusher Push-Ups (10)
• Hollow Body Position (20 sec.)
• Calf Raises (20)
• Dips (10)

 

Circuit Round 3

• BW Prisoner Squats (10)
• Push-Ups (10)
• Shoulder Bridge Rise (20)
• L-Sit (8 sec)

 

My goal is to get the Plank and Hollow Body to 30 sec. and the L-Sit to 15 next week.

The squats are getting easy, so I might try changing those up a bit.

 

Might go for a walk later.

 

Total Approx. Calorie Burn: 2400

 

Food:

Breakfast:
IF day, but with coffee!

 

Lunch:

Tiny chicken breast and some cucumbers, was having a bad day again and just not hungry...

 

Dinner:

Things got better! Girlfriend wanted to go out to celebrate buying a new bed (Spent money? SPEND MORE MONEY!), so we decided on steak.

12 oz. ribeye, 5 garlic shrimp a sweet potato and some chili.

 

Water:

104 oz.

 

Total Approx. Calorie Intake: 1709

[ravnos]

Aug. 17, 2013

 

Exercise:

Busy day, spent most of it walking. Only tracked one half mile walk though, so calorie burn estimate is probably waaaayyy off.

 

Total Approx. Calorie Burn: 1871

 

Food:

Breakfast:
Coffee and a clif bar

 

Lunch:

Nothing...

 

Dinner:

Steamed carrots, broccoli and cauliflower with a lamb shoulder chip and a filet medallion, lots of tasty food.

 

Water:

104 oz.

 

Total Approx. Calorie Intake: 1472

[Mezzo Minx]

Aug. 16, 2013

 

Dinner:

Things got better! Girlfriend wanted to go out to celebrate buying a new bed (Spent money? SPEND MORE MONEY!), so we decided on steak.

Hahaha I totally do that too. Especially because my husband loves going out and it's the absolute best way to shake him from a funk. Especially if I say, "I'm buying!" Which is hilarious, because we're married.

[ravnos]

Hahaha I totally do that too. Especially because my husband loves going out and it's the absolute best way to shake him from a funk. Especially if I say, "I'm buying!" Which is hilarious, because we're married.

 

Hehe, we have a joint account, so it's kinda the same deal there. But yeah, I know what you mean.

[ravnos]

Aug. 18, 2013

 

Exercise:

Forgot to post, whoops.

 

Yesterday was insane. Spend 3 hours walking around IKEA, then buying a new desk, looking at bed frames, etc. etc. Once we got home I spent the rest of the day cleaning, putting the new desk together, had band practice... NON STOP THINGS.

 

Total Approx. Calorie Burn: 4097

 

Food:

Breakfast:
Larabar...

 

Lunch:

Nothing...

 

Dinner:

Cheat day... two slices of pizza and 2 jalepeno poppers, then a beer at band practice. I way under ate.

 

Water:

112 oz.

 

Total Approx. Calorie Intake: 1114

[ravnos]

Aug. 19, 2013

 

Exercise:

Oof am I sore.

 

Spent nearly all day yesterday on my feet and woke up sore as hell, but I didn't let that stop me. Did my full workout and yoga, and managed to push my L-Sit to 10 seconds from 8 on Friday. Things are looking good.

More importantly, however, today was measurement day, and I saw some clear progress. I definitely under ate last week, which I know, but the net result was a 4 pound drop from 189 to 185 this week, which is higher than it should be, but I can't complain considering I don't feel malnourished or out of energy. I also saw my first real result from all of this, which was a 1" drop in my waist line. Only 3-5 left to go!

 

Weight: 185

Fat %: 23.7

Neck: 16"

Chest: 42"

Bicep: 13.25"

Forearm: 12"

Waist: 39"

Hips: 38"

Thigh: 23.5"

Calf: 16.25"

 

Total Approx. Calorie Burn: 2417

 

Food:

Breakfast:
My coffee concoction.

 

Lunch:

2 slices of pizza and 3 jalepeno poppers (need to get rid of the left overs...)

 

Dinner:

Half a kielbasa with some roasted asparagus and half a tomato...

 

Snack:

Some blueberries.

 

Water:

136 oz.

 

Total Approx. Calorie Intake: 1751

[Mezzo Minx]

Dude, great work! A "1 drop from your waist is awesome progress, let alone 4lbs!! I miss jalapeño poppers sooooooo baaaaad.

[ravnos]

Dude, great work! A "1 drop from your waist is awesome progress, let alone 4lbs!! I miss jalapeño poppers sooooooo baaaaad.

Thanks! Like I said, I'm partially worried the 4lb in 1 week drop is bad, but we'll see.