Post by Ashley
Saturday January 8, Day 5
I ran across this post and I think it will help clarify what we're trying to accomplish. The diagrams are nice too.
Saturday January 8, Day 5
I ran across this post and I think it will help clarify what we're trying to accomplish. The diagrams are nice too.
We had our first cheats of the week today! GASP!
Friday night, for lack of a better choice, we were watching Diners Drive-in’s and Dives on the Food Network. One of the featured menu items was a quesadilla, which obviously made us want them. So it was decided that I would make paleo quesadillas. I was worried that the almond meal/kale tortillas might not work but was pleasantly surprised and they turned out to be probably the best quesadillas either one of us have ever eaten. I’ve decided that from now on recipes will have their own posts. You can find this one by clicking here.
So yeah, we ate cheese (a lot of cheese) and had some drinks, but like I said before, cheese (well, dairy) is an ok food item in a Paleo diet when eaten in moderation. I’m considering it part of my cheat meal for the week because if I allow myself to have it I will eat tons of it, and that’s just not ok.
It’s alright to drink red wine on this diet, though it’s recommended to have 1 glass per day rather than 2 or 3 in one evening. Light beer is also mildly acceptable, though wine is a better choice. Diet soda is definitely not acceptable but instead of buying a 2 liter, Gerard bought a 20 oz. Remember, it’s alright to indulge a little. We’re not depriving ourselves of the things we love, just cutting down on the amount we consume. We have also eaten completely clean every other meal of the week and worked out every day with the exception of rest days, which are necessary.
Let me also remind you guys that if your goal is weight loss then you may want to consider giving up alcohol and foods that are high in fat and calories (like cheese) for a few weeks. I’m not saying to give them up forever, but if you really want to jump start weight loss, the fastest way to do that is to eliminate these extra calories from your diet. Especially empty calories like alcohol.
Meal Description | Ashley | Gerard |
Breakfast/morning snack | - 2 eggs, 2 egg whites - 2 pieces turkey bacon - 2 cups coffee - 1 apple | - 6 eggs scrambled - 2 pieces turkey bacon |
Lunch | - Bowl soup with ½ chicken breast | - 1 ½ chicken breast - 2/3 cup curry veggies |
Snack | - Green tea - ½ cucumber - 2 tbsp salsa - ½ oz almonds | - ½ oz almonds - 1/3 chicken breast - ¼ cucumber with salsa - 4 pieces turkey bacon |
Dinner | · 1 1/3 chicken breast · 2 handfuls cheese (LOTS!) · Salsa · 2 tbsp guacamole - 1 1/2 paleo tortillas - 2 glasses red wine - 1 light beer | - 1 ½ paleo quesadillas · 1 2/3 chicken breast · 2 handfuls cheese · Salsa · 2 tbsp guacamole - 1 1/2 paleo tortillas - 2 glasses red wine - 2 light beers - Diet mountain dew |
Exercise
Ashley | Gerard |
Took the dog to the park and froze our butts off! Warm up Stretching 3 rounds 30 second sprint, 30 second rest on stationary bike 10 air squats 10 squats with 45# bar Ran 800 meters 25 GHD sit ups WOD 50 air squats 50 GHD sit ups 50 back extentions Time: 20 minutes | Took the dog to the park jogged rolled out 10 squats-pushups-pullups-ghd-ghr-lunges dynamic hip openers 2 squats on the minute 135-205 lbs then: 5RM Back Squat (ass to grass) 220lbs (3 reps at 225 then no-go) 4x5 hip thrust 225 4x5 straight leg dead lift 185 pull ups: 5 strict- 5L- 10 butterfly-10 towel 3x10 GHD with 35lbs in one arm (alternating) 3x10 GHR with 35 pounds *stretch* |
Sleep : Ashley-1:00am-9:15am, Gerard- 1:00am-10:30am
I will not be following Crossfit Santa Clara's workouts for a few weeks. My wrist injury has gotten worse over the past two days and I'm going to have to give it a break for a while. Instead I'll be doing a squat program and together with Gerard will design met-con (metabolic conditioning (run-walk-rest type stuff)) workouts around exercises that don't involve me using my wrist. I'm also going to start incorporating sprints and longer runs into my routine. Being hurt SUCKS. This is what happens when you don't warm up properly.
Also, woke up feeling a little gross on Sunday morning. I'm thinking it was the alcohol, and more specifically, the beer. Next time I will just have wine and see if I feel the same. May have been dinner, but the only weird thing we had was the cheese and cheese doesn't bother my stomach. We shall see.
Ajax likes to spot for Gerard
At the dog park
Sunday January 9, Day 6
We spent the entire day from about 11:00am until 5:30pm doing work on the house. I painted the ceiling in the kitchen (which is an amazing shoulder/lat workout btw) and Gerard was underneath the house replacing insulation. Ajax also did his part by patrolling under the house for rats, snakes, and other scary creatures. Then we worked out...whew! (Having the gym in the garage offers little room for excuses.) We were all thoroughly exhausted when we finally sat down at 7:30 and had dinner.
Both of us have been having trouble sleeping. I’m starting to think it’s a combination of stress and it getting too warm in the bedroom at night. We definitely need to work on getting more, better quality sleep.
Meal Description | Ashley | Gerard |
Breakfast/morning snack | - 2 cups coffee - 1 apple - 1.5 oz almonds - Green tea - 2 eggs 2 egg whites | - 5 eggs scrambled - 4 pieces turkey bacon - Water - 1 cup coffee |
Lunch | - ¾ cup spaghetti squash - ¾ cup spaghetti meat sauce - Water | - 1½ cups spaghetti squash - 1 ½ cups spaghetti meat sauce - Water |
Snack | - 1/3 cucumber - 3 tbsp eggplant dip - 1/3 cucumber (3 hours later) - 3 tbsp eggplant dip | - 1.5 oz almonds |
Dinner | - 1 1/3 chicken quesadillas (1/2 cup 2% milk cheese, ¾ cup chicken, 2 tbsp salsa, 2 tbsp greek yogurt) - water | - 1 2/3 chicken quesadillas (same ingredients) - 2 tbsp salsa - 2 tbsp greek yogurt - 1 tbsp guacamole - Water - 1 light beer |
Exercise
Ashley | Gerard |
Warm Up Stretching, mainly calves and hamstrings Foam roller 3 rounds on stationary bike of 30 seconds sprint 30 seconds rest 10 walking/twisting lunges 10 air squats 10 squats with 45# bar 10 GHR 10 GHD 1 minute plank hold 1 minute left side plank 1 minute right side plank Workout – made by me…since I have a gimpy wrist 10 to 1 (which means, 10 of each, 9 of each, etc…) Back squats – used 65# GHR (Glute Ham Raises) Box Jumps Time 11:40 Post Workout 2x30 second hollow rocks (?) 2x30 second superman holds | Warm Up Workout 10 – 1 Pull ups – K2E (knees to elbows) GHR Box Jumps HSPU (hand stand push ups) Time: 26:47 |
Sleep: Ashley: 1:00am-7:15am, Gerard: 1:00am- 10:30am
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