Mediaguy99 sneaks back into shape

[Priscillia]

 It really is.  It's just hard to stick with.  I love eating paleo, but I love baking and corn meal mush and oatmeal, and yummy bread and cheese, so it's hard to stay 100% off.  My hope this time around is that after I'm clear of all the things that trigger GERD, I can slowly re-introduce things to see if they trigger me.  So I know for sure what it is that gets my stomach all riled up.

 

As for splits vs. wall, I haven't tried that.  I'm not even sure I understand--would one go into splits sitting on the floor with their feet against the wall, and then lean into the wall?  That might work though I don't actually get much past vertical spine in that position.  I'd want to install a handle on the wall to pull forward against!  If I'm not getting the right idea with that, maybe there's an explanatory video out there you could share with all of us?

 Well, that's one way of doing staddle/middle/front (w/e you call 'em) splits but I like the lazy version where you let gravity do its job.  Not that it's actually lazy, you're working muscles in there for sure.

 

 

Side splits look like this.  I agree with you, I want a handle for those!  There's also a version similar to the straddle one that you use with straps, some people call it supine leg cross I think.  I just call it upside down split with band thing (so eloquent I know ) but it does help, especially if you rotate the foot or move it towards one side or the other slightly since it hits different areas that way.

[mediaguy99]

Wow, Monday and most of Tuesday have gone by, and I haven't had a chance to post.  I've been SUPER busy at work, what with school starting yesterday and me running around demo'ing rooms and running workshops, and working out, I haven't had time to post.

 

So, yesterday, I had a yoga class at lunchtime where I definitely got plenty of hamstring stretches.  I also walked back and forth across campus at least 5 times, amounting to something like 20,000 steps.  I don't know how many miles that is, but my phone was pretty excited about the number of steps.  Then, after work, I took the kiddo to his swim class and got a brief (30 min) weights session in.  I DID NINE PULL UPS!!!!

 

Pull ups 9,4,4

OHP 1x10x70, 1x7x70

Assisted dips 3x10x6

Wall sits 1:45, 1:35, 1:15

Biceps curls 1x5x40 (20x2), 3x5x50 (25x2) 

 

Today I rode bike for an hour.  So that was good.  I've also been 100% paleo for two days now.  I've been considering how to gauge that "90% paleo or better" goal that I've got and am wondering if it's even possible, considering my personality, to consider that vs. the total number of calories I consume during a day or a week, rather than considering a meal "non-paleo" if it contains even 100 calories of something that isn't paleo.  The latter is usually a disaster for me, since it invites binging once I've "failed" to stay paleo for a given meal.  Instead I might consider allowing, say, 290 calories worth of non-paleo foods per day.  It would be interesting to see if my gut could handle that, and more importantly if my BRAIN could handle that kind of tracking and restriction.  We'll have to see.

 

Tonight we have chicken wings.  MMMMMMMMM.  Plus I'm making beef jerky for ski days.  Tomorrow I'm supposed to go to yoga at 7AM and then go to a new elementary school to investigate... and then back to work, and then to a TRX class.  

 

I haven't even mentioned David Bowie.  Suffice to say that I've lost two of my heroes in the past 18 months--Robin Williams inspired me as an actor, and David Bowie was my role model as a musician and an artist.  I've been walking around in a funk.  Hopefully this will pass soon.

[Sea Level]

Hey, if you can't post because you're working out, and getting stuff done, you get a win in my book.

[mediaguy99]

Alas, I'm going to have to shift my rest day to today.  Too many things over the lunch hour and I've got to pick up my kiddo this afternoon.

I did get to sunrise yoga this morning--loved it.  The teacher was so much more engaging than the regular noon teacher, and I think this'll work better with my schedule starting next week when I have to start going home to run the dog at lunchtime again!

 

Regardless, I got another day of hamstring stretches.  That's three out of three so far this week.

 

Otherwise--three days without Tums.  Paleo works.  Already starting to get cravings for things made from flour though. Tonight I have to join some friends for an anniversary party at a Texas Roadhouse.  There's lots of paleo options there though.  Just gotta stay away from the bread and not overdo it on the peanuts.

[Alexandrite]

You're making me miss sunrise yoga something awful, I loved my instructor and the people who showed up that early. Ah well, seasons of life.

Good work on the paleo diet so far. You sound like one busy family man so it's okay if you're not able to check in like regular. Good luck on the school recon!

Sent by my Navi-powered device!

[mediaguy99]

I overdid it on the peanuts.  Not the end of the world but I think I ate too many.

 

I have good leftovers though--half a sweet potato, and some steamed broccoli and carrots for lunch.  With the leftover chicken wings from Tuesday I've got a good lunch today.  Just gotta get through a good hour of cycling before I can enjoy that!

 

You're making me miss sunrise yoga something awful, I loved my instructor and the people who showed up that early. Ah well, seasons of life.

Good work on the paleo diet so far. You sound like one busy family man so it's okay if you're not able to check in like regular. Good luck on the school recon!

 

Yeah, I think I'm going to make that class part of my usual rotation.  

The elementary school was great BTW.  They've got an experiential approach and have mixed-grade classes (1-2, 3-4, 5-6, 7-8).  Close enough to work (2 miles) so it'll be easy to drop the apprentice off there.  

[Priscillia]

Grats on the 9 pullups!  And the leftovers sound really good mmmm!

[Alexandrite]

Mixed grade classes sound awesome! Kids learn like crazy sponges when they have peers of various ages to model.

And if peanuts were the worst you did, I'd call that a success! And 9 pullups!!!!! Woo!

Sent by my Navi-powered device!

[mediaguy99]

OK, Thursday was good, and Friday is looking good too.

 

I ate 270 calories worth of non-paleo food yesterday (a plain croissant with our thursday morning coffee group) and this morning I had another 200 cal worth of breakfast cereal because I didn't want any sausage for breakfast today, and the leftover chicken curry from last night wasn't really appealing as a breakfast option.  I figure, I've eaten about 10000 calories (or more) since Monday morning and if I'm only at 470 calories worth of "non paleo" then I'm doing pretty good against my 10% goal.  Puts me at less than 5% actually.  Of course I still have to allot for Sunday's ski day, where I basically don't worry about sticking to any specific dietary requirements.

 

So last night I made a curry with chicken, carrots, onions, and some potatoes (stewed).  The curry sauce was from Trader Joe's and was 100% paleo.  No sugar, no wheat, no nothing.  Unfortunately, it was a little high on the tomato content and that triggered my GERD so I had a bit of heartburn last night.  Weighed in this morning at 165.8 lbs and 14.3% BF.  Might be an outlier since that's a drop of about 5 pounds in two weeks and almost a whole percent BF.  I'll avoid looking at the scale until Monday.  Rode stationary bike for an hour yesterday and finished watching Pixels while I was at it.  I wouldn't recommend it unless you really want to watch a dumb action/comedy, or you're of an age so you did in fact steal quarters to go play at the arcade during the 80's.  

 

Today I get to go for a run outside (It'll be above freezing!  And not snowing!).  It's been cold out lately... 

 

 

Then I'm heading into the gym for some upper body work.  Tomorrow I'm volunteering at the youth archery booth at the International Sportsmans' Expo in Denver.  Which reminds me, I haven't picked up my bow for more than a month.  Time to rectify that--soon!  Mrs. MG bought me a new arrow rest that I need to install and then re-sight in my bow (AGAIN).  I think I'll raise my draw weight while I'm at it.  Hopefully I can get out for a longer run before I have to head downtown...

[sylph]

Is the sausage you speak of your turkey sausage recipe that you posted in the scullery forever ago? Would you mind posting it again? That stuff was delicious the one time I made it...

[mediaguy99]

Is the sausage you speak of your turkey sausage recipe that you posted in the scullery forever ago? Would you mind posting it again? That stuff was delicious the one time I made it...

 

Thanks for the comment!  No, I've been eating the Jimmy Dean stuff this week.  But, here's the recipe:

 

• 1/4 cup unsweetened applesauce
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon cayenne pepper (omit or reduce for less spicy sausage)
• 1/4 teaspoon rubbed sage
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon coriander
• 1/8 teaspoon garlic powder
• 1/8 teaspoon onion powder
• 1 pound ground turkey
• 2 teaspoons EVOO

 

Mix all the spices together and then make a test sausage by shaping 1/4C of the mixture into a patty and pan-frying it with a little EVOO.  Make changes to the seasoning to your taste, and if you like how it tastes, make the rest of them.  I had a hard time shaping the meat, even though I'd heard that wetting your hands would help.  So, instead, I just used a 1/4 cup to scoop out the meat, and drop it in the pan without worrying about the shape.  Then, once that side had set up, I flipped them over and pressed them down using a spatula.  That made them generally round.  Also, when they were nearly done, I poured a little water in the pan to de-glaze it and let the sausage patties soak up some of that yummy flavor.  Makes ten sausage patties.

 

Freeze and re-heat at will!  So much cheaper than jimmy dean, and a LOT healthier!

[RogueLibrarian]

I'm 100% with you on back-to-school throwing a wrench into my workout plans. In my case it's college profs and students throwing my schedule off. I'm pondering whether it's sociopathic to start thinking of them as enemy NPCs...

 

Also, Bowie (and Williams) solidarity.

[Sea Level]

Great recipe. I'll have to try that.

[sylph]

Yay! Thanks!

[Alexandrite]

I'm guessing the curry was a Thai red curry then? I love love love Thai yellow curry (good mountain flavor) but can usually only find powders and I prefer to use pastes or the "blocks" of curry. The blocks I speak of are from the Japanese style golden curry. I got so sick and tired of every curry I picked up either being overwhelmingly spicy or had MSG/other horrible ingredients, I found a recipe online and made my own. The person that posted it said it made a TON so he could save/freeze for future use. I usually just make up a tiny portion there on the spot and add in my fresh ingredients. Yellow/golden curry is going to avoid that tomato issue.

I'm totally trying that sausage. Jimmy Dean is what we eat around here, but even their 'natural' line is kind of off on spices (too spicy for us if eaten plain, okay if cooked into other stuff).

Have a good weekend with the archery and skiing!

Sent by my Navi-powered device!

[mediaguy99]

I'm guessing the curry was a Thai red curry then? I love love love Thai yellow curry (good mountain flavor) but can usually only find powders and I prefer to use pastes or the "blocks" of curry. The blocks I speak of are from the Japanese style golden curry. I got so sick and tired of every curry I picked up either being overwhelmingly spicy or had MSG/other horrible ingredients, I found a recipe online and made my own. The person that posted it said it made a TON so he could save/freeze for future use. I usually just make up a tiny portion there on the spot and add in my fresh ingredients. Yellow/golden curry is going to avoid that tomato issue.

 

Actually, it was more like a cream-free tika masala.  Anyway it was good and so far lunch seems to be staying put.  

[mediaguy99]

Setting records again!

 

Ran 4 miles.  38 min.  Not bad.  Here's what happened in the gym:

 

Pull ups (narrow, natural) 10,5,3

Bench press 2x7x95, 1x6x95

Assisted dips 3x10x46

Delt flys 3x8x10#

Narrow rows 3x10x90

 

10 pull ups!  Ok, not the real official pull ups, but the slightly easier, more bicep-y narrow ones where you're grabbing two parallel posts that are pointed at you.  But hey, it's a start!  I think I'll be able to nail that goal (10 strict pull ups) by the end of the challenge!

 

Tomorrow morning my plan is to wake up early, get on the bike in the basement and pedal for a while, probably 45 min, and then shower and head down to the expo.  Skiing on Saturday so no weightlifting tomorrow.  Gotta fend off those DOMS!

[mediaguy99]

Recipe Report!

 

I tried making paleo "fried" pork chops tonight.  Here's how it went:

 

1/2 C coconut flour

1/2 C almond meal

1 tsp salt

1 tsp pepper

1/2 tsp paprika

1.25 pounds of boneless pork loin, cut thin (1/2") and then pounded flat

1/4 C EVOO

 

Trim fat from, and pound the boneless pork chops flat with the pointy/bumpy side of a meat hammer.  Take two eggs and about 1/4C unsweetened almond milk and mix well in a wide shallow bowl (big enough for the flattened chops to fit easily).  Mix the flours and spices together in another wide shallow bowl.  Dip the meat in the egg mix, and then coat with the flour mix.  Repeat.  

 

Heat half the EVOO in a big non-stick pan until it's very hot.  If your pan is like mine (big!) this won't be enough EVOO to even coat the bottom of the pan.  Place the chops in the pan and cook for five minutes.  Put the rest of the EVOO in the pan, turn over the chops, and cook for another five minutes.  Remove and place on a cooling rack.  Makes approximately 4 servings (I ate two servings)

 

Serve with veggies of your choice!

 

OK, so my review of the chops:  meh.  Didn't taste enough like what I wanted them to taste like, that is, fried pork chops.  The almond meal/coconut flour mix had a unique flavor, and didn't crisp up at all.  It basically fell off the meat.  It was just fine, really, but it's not what I was shooting for.  Perhaps what I was shooting for isn't possible without a) wheat flour buttermilk and c) a deep fryer, or at least a good 1/2" of oil in the pan!  So, I'll take it.  Will I make it again?  Probably not.  Too much effort and it didn't taste as good as chops on the grill.

Breakdown (per serving): 300 cal;12g carbs; 20g fat; 23g protein (according to My Fitness Pal).

[mediaguy99]

Great weekend.  Cycled Saturday morning, then spent four hours straight teaching little kids how to shoot a bow at the CBH booth at the Denver International Sportsmans' Expo.  The expo was a little much for me, overwhelming since I don't pay for hunting and I don't fish, and there was lots and lots and lots of that... but plenty of samples of beef jerky, and an archery competition to boot (I wasn't competing).  I ended up starving at the end of my shift, ready to eat anything that moved, and had a grass-fed burger, including the bun, for lunch.  Even with that, I am sure I didn't hit 10% non-paleo for the Mon-Sat period, so that's good. 

 

Sunday we skies--and man what an amazing day.  10" of fresh snow and it just kept falling.  Of course all the crazy tree/bump runs were so much easier to do, and I totally wore myself out by 11.  Then we met up with some friends who were skiing with their kids, so we skied easy green stuff for another hour, which wiped out my legs.  Standing up just trying to keep your speed up on tele skis is a lot like doing a wall sit--you're crouched a little bit, but you don't get any full-range motion out of your legs, and so it ends up being more tiring.  Anyway, we stopped for lunch after that, and then did another three or four good runs, my quads complaining the whole time, and then it was time to go and pick up our son.  A great day, for sure.  

 

This morning's official weigh-in was mixed:  166 pounds, and 14.1% BF.  Which is a whole percent less BF and five pounds lost in two weeks.  That's 23.4 pounds of fat out of 166 pounds of body, compared to 25.8 pounds of fat out of 171 pounds of body, which is where I started.  So, I lost 2.4 pounds of fat, and 2.6 pounds of water weight and muscle.  Which is unfortunate--I only want to be losing fat, darnit, I'm slight enough as it is.  I probably need to be eating more real protein, and supplementing protein too, if I want to continue losing fat without losing muscle too.  Plus, it's really a little too much weight to lose in two weeks.  

 

I have today off.  I'm cooking a brisket in the slow cooker, and then taking the dog for a run when it warms up a bit.  Lots of little things to do today--since it's supposed to be warmer today (mid 40's) I'll change the oil in the van, maybe even go through the car wash... I'll post the week's recap in a bit.

[mediaguy99]

Weekly update posted on page one.  Almost forgot to stretch completely this week, OK maybe not completely, but there were three days where I just skipped it.  I'll work more on that this week.  Other than that, as explained above, paleo is doing what paleo does, which is shed pounds.  I need to shed less... which means eating more.  More protein, more supplemental protein, more fat, etc.  Maybe I'll add more olive oil to the stir fry and eat a higher percent fat ground beef... and maybe an extra piece of fruit per day, so I'm not starved for carbs?

[mediaguy99]

OK, so yesterday was derailed a bit by the apprentice being sick.  I got my workout in quickly and early, and then left work at 11:30 to go home and be Mr. Dad.  We hung out all day, napped, cleaned his room, played some games, and watched some movies.  All of which was fun.  Here's the workout recap:

 

1/19
Narrow natural chin ups 10, 5, 3
OHP 1x9x70,1x5x70,
Tricep pulls 3x10x32.5 downstairs
Squats 5x5x140
Stretching
Reverse (upside down) bicep curls 3x10x30

 

This morning I went to sunrise yoga again.  Really like the teacher.  AND, instead of having to go home and run the dog, Mrs. MG is going to do that so I get to go to TRX bootcamp.  So that's a change to my "planned schedule" that I really like, and won't count against me

[mediaguy99]

TRX busted my butt.  Especially since I did squats yesterday, and Every. Other. Thing. we did in there involved the quads/glutes.

Am crying into my protein shake right now.  Then leftover curry chicken.  Then big salad.  

[Alexandrite]

A little hardcore reminder that those muscles are super important, hope you don't get too bad of DOMs! And hope the apprentice feels better!

Sent by my Navi-powered device!

[RogueLibrarian]

It's not pain. It's experience points. 

 

Delicious, hurty experience points.

[mediaguy99]

It's not pain. It's experience points. 

 

Delicious, hurty experience points.

 

Yup, they're here.

The DOMS, that is....

I'm trying to figure out how to go about today.  I've got back-to-back meetings from 9-1, and another one at 2.  I might have to push my workout back to late afternoon, which is usually hard for me, digestion-wise.  We'll see.  If I deviate from the plan and take today as a rest day (not a horrible idea, since my last one was... what, last Wednesday?) then I'm not sticking to my goals.  I guess I'll just see how I'm feeling at 3:00.

Anyway, yesterday was good but I broke down and ate multi-grain waffles yesterday evening because I was simply starving for something sweet/carb-y.  It's fine, since together the two waffles were only 150 calories and I haven't eaten anything else non-paleo this week.  There were some digestive repercussions but not bad.