Murphy Day 48:07

Did Murphy this morning, 48:07 (shaving 11:51) from October 4th. Pretty happy about that. Having a strong kip made the pull ups pretty easy; hands held out fine. Felt pretty strong on both mile runs, obviously first was better than second; but second wasn't bad; main fatigue was in my left knee.

Haven't been keeping up with food blog; but diet is good - eating lots of nuts, veg and eggs.

Body weight is around 190; which is progress, but not anywhere close to the goals I set. In October I made it in to the Crossfit 19 times, and played 4 hockey games; November; only 12 times with 4 hockey games. In late September I was 195lbs, I would guess, I have gained a pound or so of muscle, and lost 5 lbs fat; I will confirm on Saturday with Bodycomp scan.

Last night around 9, I ate 1 large salmon fillet with spinich salad. When I saw that I was doing murphy this morning. Around 12:00am, I ate 1/2 cup mixed nuts, 2 eggs, cheese, and 1 piece organic turkey pepperoni (more than usual for evening stack).

Most Murphy 8:00am this morning - 2 eggs, 2 sauted baby zuchini, 1/2 cup 2% cottage cheese 1tsp olive oil, 1tsp butter

Playing hockey tonight at 7:15 so will probably have a protein shake around 10:30; networking lunch at TCC usually a large piece of protein with salad and roasted veg. NOT EATING THE DELICIOUS DESSERT THEY ALWAYS SERVE!!!!!!! Will try for snack 1/3 cup nuts around 2:30; and 1 can of salmon with an orange, maybe some cottage cheese. After Murphy, I need a lot of food throughout the day to allow my legs play tonight.

Catching up again

I haven't posted for a while... still eating well, more or less, just busy.

I was really happy with the Clean and Jerk Clinic put on by Kelly (http://www.kellyfrankson.com).

I had to take a break on Tuesday and Wednesday from Crossfit. It had been about 9 days with either Crossfit or Hockey; body was exhausted. I got back today and felt rested, but didn't have great energy. Not sure if I ate to close before working out, or was tired or? It took a while to get into it.

Weighed in at 191.4 - no shirt, no shoes... probably up a little.

Canceled Spud.ca delivery of organics. They had problems with items being shorted; then wanted to charge me for lost containers, which I know were returned; so, I guess I can walk down to Urban Fair.

Thursday

4 hours sleep - pretty tired all day, eyes feel like sandpaper

7:15 - 2 gross egg things, 1 protein shake
lots of coffee

9:15 more coffee, 1/4 cup almonds

11:30 greek lamb (2 big skewers) and cesar salad

Wednesday

7 hours sleep

7:30 1 salmon fillet, 1 1/2 cups broccoli

11:30 2 bison burger patties, green salad

3:00 1/4 cup nuts

7:45 Saba Thai - green chicken curry, spinach, lettuce wraps

10:15 Hockey - good energy, played pretty well

11:15 500 ml 1% milk

12:15 Left over green chicken curry, spinach,

Tuesday - Max's "Snatchmaster"

7.5 hours sleep

8:00 protein shake - 1 cup skim milk, 1 scoop protein power, 1/4 cup crushed flax seed, 1/2 cup frozen blueberries .... wow, feeling very full from this shake/ thick paste

12:00 2 bison burger patties, green salad

3:30 - 1/4 cup nuts

5:00 Crossfit - good energy; snatch max 115, 5-3-185 back squat pavel; 192 lbs

7:00 6 ounce salmon fillet - toaster oven, 1 1/2 cups broccoli, 1/2 cup mushrooms, 1 onion, sauce (juice of 1/2 lime, 3 red thai chillies, 1 teaspoon fish sauce, 1/4 teaspoon sesame oil

9:00 1/4 cup nuts

Monday

8.5 hours sleep

8:30 salmon omelet, 1 small piece rye bread

12:00 beef taco salad (Taco Del Mar)

5:00 Crossfit - felt pretty good, even without snacks... 188 lbs (lowest in months); i did the scaled down workout, but still pretty good hit. I need to work on technique with cleans and snatches. If I go too heavy, I lose form and its killing my knees. O-lifting clinic on Saturday should help. I need to focus on each part of the movement; shrugging the bar harder and higher gives me more time to get under it and in a better position to receive it. I also need to be more comfortable with receiving the bar and maintaining balance focused on my heals. I love seeing progress, actually excited to spend some the time on the movement on Saturday.

6:45 1/2 chicken breast, 1/2 onion, some chard, cream of mushroom soup (as sauce)

10:00 large Cesar salad with grilled chicken and 1/2 cup shrimp

Sunday - Sleep In and Hockey

Slept 3-7:45, 8:30-11:30

8:00 Post Crossfit Party
Totally dehydrated from lots of diet coke
3 pints water,
2 fried eggs

11:30 3 cups coffee, 2 fish oil pills

1:30 Hockey, actually felt pretty good

3:00 2 cups 1% milk, 1 "zone" protein bar

6:30 1 1/2 chicken breast baked, 1 medium onion, 1 head swiss chard, 1/2 can cream of muchroom soup

started dozing almost immediately after dinner, went to bed at 9

Saturday

6.5 hours sleep

8:30 2 eggs scrambled, 2 cups coffee

10:00 crossfit - 5 km run - 27:33 - my legs were still burning from the workout on thursday; my cardio capacity was fine but my muscles were saying "NO" I tried to do some squats and other strength work after but zero strength...

I weights in at 194. I think i weigh more in the morning than afternoon... not sure why

In the zone v. paleo discussion; I think I find I am overdoing the "freedom" of paleo by eating too much fat. I had been eating 1/3 cup snacks of nuts; I am going to drop that to 1/4. I feel like I'm eating too much cheese. I also need to be more diligent about protein serving sizes.

11:45 5 ounce tenderloin, 1/2 avocado, 1/2 tomato, handful of romaine lettuce


4:30 Part 2 - 5 ounce tenderloin, 1/2 avocado, 1/2 tomato, handful of romaine lettuce

8:00 - bacon/ blue cheese burger - Library Square

8 - 2:00am - lots of diet coke

2:30am - 2 eggs, salsa, 1 ounce cheese, 1/3 cup nuts

Friday

5.5 hours sleep

9am breakfast begal with cheese, egg, ham (Bread Garden - not very tasty) I always feel twice as ripped off if I'm eating something I know isn't that great for me; and it doesn't taste good. If its not good for me, it better at least taste really good

10:30 1/3 cup mixed nuts

12:30 spinach, 1 filet catfish, green chicken curry

2:30 1/3 cup mixed nuts

4:45 RBC Economic Forum at Canada Place, networking - cheese, appies, ???

9:30 leg of lamb - 320 grams raw; 1 tomato, 1 avocado

Thursday - xfit in the am

Slept well, just under 7 hours

7:00 Crossfit - 194lbs - 20 rounds in 20 mins of 25lb db * 7 sets deadlift, squat clean, thruster; after a 2000m row (7:48)

8:30 2 eggs, 1/2 onion, 1 head swiss chard

10:45 - 1/3 cup nuts

12:30 green salad with beef (approx 4-5 ounces)

3:20 - 1/2 cup nuts

6:30 Networking event at RBC - plate of cheeses and raw veg

9:15 BNI party plate of green pea pods, 2-3 ounces pork

1:15am 1/2 cup cottage cheese, 1 tin oysters, salsa

Tuesday and Wednesday

Tuesday:
aprox 6h45m sleep

7:30am 1 cup left over sauted veg, 1 chichen thigh, 1 egg, nuked

10:00 1 piece brown bread, 1 tablespoon adams pb, 1 tsp jelly

12:15 Chinese food court - 1 plate - broccoli, green been, beef brisket

no snacks...

5:00 Crossfit - 192.2 lbs; bench press - weak but, did 70 pullups including workout and warm up, and back squating 165 - 5*3 after...

7:30 3 lettuce wraps with about 6 ounces pork tenderloin (pulled/slow cooked in broth); 1 avocado, 1 ounce monty cheese, 1 tomato,

On Monday - I felt good all day; didn't feel hungry and had good energy. I also wasn't really hungry after xfit until i smelled food

Tuesday - I got less sleep, ate at different times; and didn't have snacks. I ate when I got hungry, rather than before... energy was not as good as Monday

Wednesday

5.5 hours broken sleep - woke up several times during night... dog couldn't sleep and kept moving around

Early BNI breakfast; I wanted to have a protein shake before I went, but forgot....


7:00am 1 1/2 cups scrambled fake eggs, 4 gross turkey sausages, 1/2 cup fruit

totally missed snacks, felt hungry from about 9:30 on...

11:45 VanEx lunch - Terminal City Club
Salad, osso buco, grilled veg, 1 freaking huge piece of chocolate cheesecake
I saw the cheesecake and immediately thought NO WAY! Then after eating I was still hungry and sitting listening to a 30 speaker(content was outstanding, scary though), anyway, I had 1 bite, then nibbled away at it till it was gone.

I had to go by St. Paul's to see a client to didn't get back to office till around 3:00. I felt tired, had no energy, bloated, and craving more sugar and junk food.

I figured today had become a "cheat day".

7:00pm 1 Vera's cheeseburger

Tomorrow - I have better control of my schedule. Should have proper breakfast, snacks, lunch-1892 and will be a late dinner (networking thing at RBC, then BNI party) If I get a good sleep tonight; have a green breakfast and nut snacks at 10:45 and 3:45 - I should be alright...

Nuts

This is a mix of organic roasted almonds, walnuts, pecans, and cashews. It cost about $40 for everything here - about 8 cups, After mixing, I put back into the bags and freeze; then work on 1 bag at a time. I like the get gets in bulk as they often do not salt them. Only the almonds in this mix had been salted/roasted.

For me, its important to pre-measure. It would be way to easy to snack on a big bag of nuts and eat way too much.

Cost per serving, about $1.66.

1 mile run and new max deadlift

I find if I am eating strategically, for a working later in the day; I know what I want to eat and when. If I have a reason to plan, I will follow it and not give myself the opportunity to make bad decisions during the day.

I bought about 4 pounds of nuts and have weighed and portioned them for mid day snacks.

Slept 11:30 - 7:20 - wow almost 8 hours!

8:00 - 2 steamed (soft boiled) eggs, 2 cups broccoli, 2 tsp flax oil

10:30 snack - 1/3 cup mixed nuts

1:00 2 cups steamed broccoli, 1 salmon fillet

3:30 snack - 1/3 cup mixed nuts

5:)) Crossfit - goals -Mile 6:35, this would be a new personal record by 10 seconds
-Deadlift, previous max ? about 330lbs - goal - 340lbs

I beat my goal time by 1 second... 1 mile - 6:34, though I only hit 315 lbs on my deadlift. I weighted in at 192.4.

Reaching my goal for the 1 mile was very big for me. A 1 mile run has a lot to it. It is long enough that stamina is important, strength plays a role; and there is a huge mental component. Each component has to be working property - body and mind.

Today was also introduced sort of a change to my diet by having the time planned snacks. I felt really full after lunch, where as sometimes I am still looking for more immediately after eating. My energy level was pretty good. I skipped the fish oil pills as I was eating salmon and lots of nuts. I could feel a difference. It wasn't that I was particularly energized, or "pumped" but I felt strong in the last 400m where in past I have started to fade. I also got a good sleep last night. I am going to add my sleep hours to my blog from now on.

7:45 - 3 baked skinless chicken thighs, 1/2 head sauted swiss chard, 1 onion, 1/2 cup mushrooms, lots of garlic, 1 tablespoon olive oil, 1 ounce provolone

Its now 10:30 - I would usually have a snack before bed. I'm not all hungry. I think I have to attribute this to my mid morning and mid afternoon snacks.

Sunday - Hockey Day

8:45 - 3 eggs, 2 onions, 1/2 huge red pepper, handfull mushrooms, 1 tsp olive oil, 1 tbsp cottage cheese
- 3 cups coffee
- totally stuffed!!!

Lots of water
12:15 1 fillet baked salmon (aprox 6 ounces)

I knew I needed to eat prior to hockey but it was a struggle, totally not hungary... no more 3 egg meals

1:45 Hockey game

3:00 500 ml 2%milk



7:30 1/2 a red pepper, 1 bag of pea pods, 12 chicken wings

9:30 Dairy Queen "Turtle" sundae - I was craving something sweet... major sugar rush and felt like shit (physically)after eating, but no longer craving anything sweet... probably fixed that for a month or two...

Saturday - Feeling Good

9:00 - 1 tin Sardines



10:00 Crossfit - 191 lbs (progress) - Crazy Ant workout... got better at double unders

1:15 - 6 ounce tenderloin, 1 cup mushrooms, 2 cups brocolli

5:00 1 carrot

6:00 Fondue - All deep fried, no batter:
Lots of meat - beef, pork, chicken, halibut, prawns
A few carrots, onions, mushrooms, broccoli (hardly a serving)

12:30am 1 tin tuna, 2 tbsp cottage cheese, 1/2 cup peanuts (in shells)

Friday - Back on Track

7:30 2 eggs, 2 cups broccoli, 1 tablespoon flax oil

1:00 caeser salad with greek chicken

4:00 Crossfit - 192.8lbs (better) max back squat 245, 32 max proper (elbows in) pushups

6:00 appies (chicken breast skewers, about 2 ounces different cheeeses)- CSA networking event

8:45 YBC - 1/3 serving spinach dip with pita; 1/2 New York Steak, brocolini


11:45 Part two - 1/2 New York Steak, brocolini

Thursday

7:30 Protein Shake, 3 pieces bacon, 1 sliver melon
Lots of coffee

9:00 more coffee

12:00 Teriyaki salmon salad with grilled pineable and pecans

5:00 Crossfit - Clean and Jerk ladder - 135 shitty results, I should have scaled down the weight. 194 - up... i don't that

6:30 1 tuna steak, 1 head swiss chard

10:45 2 eggs, mushrooms, 2 tablespoons cottage cheese

Catch up Blog

I missed a few days...

After the Thanksgiving weekend, I was down to 192lbs. I stayed away from mash potatoes but the pumpkin pie was too tempting...

I've been concentrating on having stacks always around, usually nuts

The little almond packages from Starbucks have taken the place of any other sugar/baked temptations for snacks as well.

This has been a busy networking week with morning and evening things each day. I played Hockey Sunday. I'm glad I got in to xfit Monday, I'll make Thursday, and hopefully Saturday, hockey again sunday.

Tuesday

8:00 2 eggs, 1 baby belle cheese, 2 cups steamed broccoli

Monday

8:30 3 eggs, 4 pieces bacon

12:30 6 oz greek chicken, caeser salad

4:00 1 cup flaked salmon, 1 apple

5:00 Crossfit - 193 lbs (sign of progress) - wierd rowing w/o

6:15 1/2 chicken breast

10:00 6 oz fresh oysters, 2 cups iceberg lettuce, 1 avodaco, 1 apple

Oct 5, Sunday

8:30 deer sausage, 1 egg, 1/2 green pepper 1/2 onion

11:30 1 bowl onion soup with extra beef

3:15 1 beef burrito (Steamrollers - no rice)

8:00 1 chicken breast, salad - ice berg lettuce, 1/2 yellow pepper, 1/2 avocado

10:00 1 baby bell cheese, 1 glass milk

Oct 4 - Muphy Day

8:30 2 egg omlette with about 1/2 7 layer mexican dip in middle

10:00 Crossfit - Murphy 59:24 (49.58 prior to last 1 mile run) 194.8 lbs

11:30 1 cup milk

12:30 1/2 chicken breast, 2 oz cheese, small serving spinich, small handful nuts

4:00 2 Baby bell cheeses, 1 small apple,

7:30 6 oz beef tenderloin, Saute veg = 1/4 head cabbage, 1 head swiss chard, 1 cup whole mushrooms

10:00 2 cups milk

Oct 3

5 Blocks for breakfast seems like a lot of protein!

This Breakfast was 3 blocks protien, 3 blocks carbohydrates, 3 fat

8:00 2 eggs, head of swiss chard, about 1 cup mushrooms, 1 tsp butter, i cup milk (all organic)

After doing the math on the blocks, I see that by adding 1 cup of milk, I am adding 1 block protien and 1 block carb. Rather than eating more now to get to a 5 block breakfast, I want to fine tune the 5,5,2,5,2 to something that works better for me based on my lifestyle and when I work out. I am planning on doing Murphy tonight at 6. I usually like to eat 60-90 minutes before with something high fat with protein - can of salmon or sardinese, meat or hard cooked egg. I then eat more volume after a workout, with protein and lots of veg; considerably less fat.

What makes more sense to me is on workout days to go 3, 4, 3 (90 min before w/o),(workout) 5(within 90 min after w/o), 3... This still seems like a lot of food; but it probably won't when I'm looking at a 4 or 5 oz steak on my plate.

1:00 10 chicken wings, about 1/2 cup peanuts (in shells)

3:30 1 serving plain oatmeal, 1 scoop protein power

5:45 1 apple, 2 oz swiss cheese

8:00 2 bowls, onion soup with beef, celery with 7 layer mexican dip

Goals

I am now 194.6 lbs, based on the Crossfit Scale.

My goal is be under 180 lbs by Dec 6 or 13. My current rate of weight gain of lean muscle mass is 1/2 lb per month. I would like to gain 1 lb muscle; and lose 15.6 lbs fat.

Goals specific

Oct6 193
Oct13 191
Oct 21 189
Nov 4 187
Nov 13 185
Nov 20 183
Nov 27 181
Dec 4 179 (Goal reached)

New Goal - Maintain weight under 180 through Jan 4, 2009
I will post on these days how close I am

Oct 2 19.4% Body fat - 88 Kilograms- Bodycomp

7:30 BNI breakfast - 1 protein shake, 2 pieces bacon, 2 scrambled egg things

1:00 1 cup butternut squash soup, caesar salad with grilled chicken breast

4:00 Scanned at Body Comp, 19.4% body fat; since Dec 07; gained 5.5lbs lean mass, lost 1 lb fat mass

5:00 Crossfit (sorry Sheppy for being late) 194.8 lbs Max Front Squat 205, 22 consecutive pull ups

STARTING HYBRID ZONE/PALEO DIET
19 BLOCKS PER DAY 5 5 2 5 2
1 BLOCK 9 G Carb, 7 G Protein, 1 1/2 Fat

7:00 Saute chicken breast with green pepper, onion, mushroom; wrapped in iceberg lettuce leaves (3 wraps) 1 tsp hot sauce, 1 tsp sweet thai sauce

oct 1

7:30 2 cups steamed broccoli, 2 eggs

12:00 VanEx Lunch - TCC salad with terrrine, roast veg, pork loin, piece of banana cream pie with chocolate (bad, but it was good!, and I didn't eat the pasta on my plate with lunch)

6:00 braised short rib, roasted carrots and brocolini

10:00 2 cups cold broccoli, 1 can tuna, 2 tsp salad dressing, 6 peanuts

Sept 30

8:30 breakfast begal (egg, cheese, bacon) bad...bad...bad

12:00 spinach salad with broccoli, tuna, cottage cheese, artichoke hearts, miso dressing

5:00 Crossfit - 196 lbs, Fran 12:46 - Still feeling effects of being away for 10 days... I've had a headache during the workout of the day yesterday and today - made for pretty poor performance.

6:30 protein shake

10:30 2 eggs, 1 small apple

Back to Work

7:45 protein shake, 1/2 cup blueberries

4:00 pm - handfull lettuce, 1 can tuna

5:oo Crossfit - 198 lbs (post cruise fat)-today is turn around day
workout kicked my ass today... not pretty - dehydrated and brutal headache

7:30 - lettuce and 3 boneless skinless chicken thighs

8:00 - 1 peach, canned

10:00 - 1 chicken thigh, piece of chedder

Sept 22 - 28

Cruise on Island Princess and 3 days in Los Angeles

1 decent workout - lots of food

back to crossfit tomorrow... probably gained a pound or two...

Sat Sept 20

8:30 2 scrambled eggs, 1 head swiss chard, mushrooms, feta cheese, hot sauce

10:00 Crossfit - Dirty 30 (9:58)

11:30 i pancake, 2 eggs

1:30 seaweed salad, tuna and salmon sashimi,

8:30 beef salad wraps/fahitas with yellow peppers, romaine lettuce and refried beans, 2 chocolate truffels

Friday Sept 19

7:30am 2 steamed (hard boiled) eggs, 1 head broccoli (1 tablespoon flax oil)

1:30pm 1 california roll, 2 salmon, 2 tuna sashimi

6:00pm Crossfit - The Chief -16 1/3 - 194lbs

8:30pm Pork loin, saute Kale, mushrooms, rotini (major pasta craving - it has been a long time since I actually cooked pasta...probably first time since starting Crossfit)

Thursday Sept 18 Didn't eat home - BNI and Golf Tournament

7:30 BNI breakfast - scramble eggs (sort of), 4 pieces bacon, 1 wedge each of cantelope and pineable

12:30 Cheese burger

1:30 - is golf a sport? Quilchena - no cart

7:00 buffet dinner - roast beef, piece salmon, several salads...

10:30 1 can tuna, 3 small peppers, feta cheese

7:30 2 eggs, swiss chard, garlic, 1/2 onion, olive oil

12:00 Chicken & caesar salad

7:30 Tuna steak, mushrooms, salad of cukes and peppers

10:15 Hockey Game

8:30 crepe with 2 eggs and cheese

12:00 teriyaki beef, lots of cabbage and onion, some noodles, no rice

3:15 1 pear

5:00 crossfit

6:30 1 can tuna, 2 cups steamed brocoli

10:30 Milestones cheesebuger, side caeser salad

Sept 15

8:00am 2 cups steamed brocoli, 2 eggs steamed (hard boiled)

12: 00pm salad with flank steak, tomatoes, romaine lettuce, avocado, onions, lime

5:00pm Tuna tataki salad, gyoza, tempora prawns

**no Crossfit today - body needed rest

7:00 apple - 1/2 chicken brest

10:15 salad with flank steak, tomatoes, romaine lettuce, avocado, onions, lime

10:30 1/2 onion, 1 cup left over "beef in black pepper sauce", 1 head swiss chard, olive oil

1:45 Hockey game

3:30 350 ml 2% milk

6:00 flank steak lettuce wraps with avocado, tomatoe, onion, lime, chipotle chillies, green chillies

8:30 small Dairy Queen Blizzard, with Skor bar

Sept 13

i feel good!!!

8:45 Protein shake

10:00 crossfit (2000 m row - 7:28)( weighed 192lbs)

11:30 Chicken tenderloins (4 strips) , salad with peppers, cherry tomatoes, peppers

1:30 Part 2 - Chicken tenderloins (4 strips) , salad with peppers, cherry tomatoes, peppers
& chedder cheese (about 1 ounce) and a gala apple

5:45 Sammy J Peppers - Steak Sandwich with caeser salad

8:30 Small tin tuna in olive oil, green salad mix

10:00pm hockey game

11:30 500ml 1%milk

12:30 Chinese Food - beef, wonton soup, S&S pork, duck, chicken @ mushroom chow mein
( 3 small plates full)

What I ate Sept 12

8:00am 2 egg & cheese crepe

12:00 greek chicken (shawersh....) caeser salad

(6:00 crossfit) (chuck norris (40:20)) weighed in at194 lbs

9:00 1/2 striploin steak - saute mushrooms - salad (cucs, peppers, tomatoes, herb mix salad)
9:30 popsicle (30 cal)

10:30 salad with 1/2 can salmon, 1 cup milk

What I ate September 11, 2008

What I ate on September 11, 2008

7:00am Protein shake, scramble eggs with mushrooms & goat cheese, slice of melon

11:45 Chicken Curry (no rice), 1 piece naan bread

4:15 1/2 cup mixed nuts (sunflower, peanuts,peanuts etc.)

(5:00 Crossfit)

7:30 Saute Pork loin, chard, onions, mushrooms,

10:30 small portion left over dinner