TWCYL is my new #tag on twitter. And it will be my new Blog TAG here on Spartireproject. I hope to give you any tips that I feel actually Work That Will Change Your Life or TWCYL.
Okay enough Nerd! @ddbigshoots over on Twitter sent me this awesome sauce link for Dave Asprey’s blog and a discussion about ‘Bullet Proofing’ your coffee. In this article Dave discusses his dietary regiment briefly. In the article he discusses his calorie consumption and how that nearly half of his calories come from healthy fats.
This leads to the Bullet Proofed coffee which was inspired by a trip into the mountain ranges of Tibet and his encounter with Yak Butter Coffee. He took that concept and turned it into Bullet Proof Coffee. Hit the link above for the full recipe, but needless to say it is: Organic Coffee (yep that good shit), organic free range unsalted butter, and MCT oil and an immersion blender. According to Dave’s experience, this ‘programs’ his body to start burning FAT top of the day instead of carbs or something like that. Interesting theory.
So, I decided to RE-START my week post CHEAT DAY with some of this stuff. I luckily had the first two ingredients because that’s how we roll. I subbed in some Flax Seed Oil and went to town. I expected this to taste awful, and It did not. It was wonderfully different.
Immediately afterwards I was a freaking JET PLANE. SOARING HIGH and motivated to knock out a HOME WORKout today and blow up my chest and finish off my third day of week 3 100 Push Ups / 200 Squats workout.
I am going to keep trying the bullet proof coffee throughout the week.
I am running for my life. Yes, there’s a metaphor there, but also a more simple truth. I have signed up for the October 2012 5K Run for Your Lives. Yes, folks, this is an Obstacle Race like Spartan or Mudder only this one has a very key component. You run away from Zombies. Yep, Zombies. Nope, not Fonzi, I wrote Zombie, but if there is a Zombie Fonzi, that would be Crazy. This is the first Obstacle Race I have committed to in 2012. It may not be the only one, but it’s the one I’ve signed up for. Time to get training again!
Emotions are running towards the extremely disappointed to frustrated side for yours truly today. After a solid re-start, results have tapered off last week to a completely no change, and this week I gave back two pounds and some inches.
- Weight: 285 lbs – up 2 pounds
- Waist: 51.5 – up .5 inch
- Hips: 45.5 – up .5 inches
- Legs: 27.5 – no change
- Bicep: 17 – no change
- Neck: 17 – no change
- Chest: 48.5 – up .5 inch
As I take stock in what might be missing I came up with a few key #4HB rules that I am breaking.
- Stress Snacking Carbs: My New gig has high moments of stress and there always seems to be access to some of the deadly office foods like cookies, candies, or in yesterday’s case, bagels. Fucking Bagels. 400 calories of Carbs and Dairy. Ugg. The worst is at night, where the beer in the Fridge is too tempting to pass up, etc. etc. I’m going to have to do some sort of re-group on self control and above all else, perhaps do a bit of a fridge and pantry cleanse.
- Under the Morning Protein: I’m not getting in that 30 Grams of Protein within 30 minutes. I was struggling with my protein brand and a case of the squirts during workouts (yep that graphic folks) and so I stopped using it. So, I have to re-adjust my over-all morning approach.
- Water In Take Down: I don’t think I’m getting the water, I need and I know I’m not incorporating enough lemon into my water in-take every day. I have to adjust this.
- Not Enough Cardio: I’m a bit anaerobic centric right now, and I need to get some more cardio into the rotation. I recently fixed my bike and I have to get back to running. I think it’s been too long.
Over-all I need to re-group a bit, and if I think I can make the adjustments above I will be back on track. I’ve been ‘experimenting’ for too long and looking back at old data one thing is clear. The more rigid I’ve been with the plan, the more effective it has been. I just have to emotionally resolve myself to that fact so that when I don’t have a good week after a good week on the program I avoid trying new things. The same goes for the good weeks as well.
I am in week two of my 100 Push Ups Routine, and I am pretty stoked right now in how it is going. I am taking a page out of ‘New John’s’ book and I’m incorporating other similar workouts into the routine. This week I added the squats routine from 200 squats to the rotation. This way outside of boot camp, I get a nice and simple and quick work out late in the evening. It’s pretty good so far. Just finished the first day of week 2 of the workout and it is going well.
One issue that I have always struggled with on Slow Carb was the elimination of dairy in my coffee every morning. Well, it wasn’t a struggle since I never attempted to fight the good fight. I know Tim Ferris likes to promote adding Cinnamon to your coffee to help with the issue, but it didn’t work for me. I elected to go with the heavy cream option instead of milk or half and half.
However, this changed this week. I found the secret to loving black coffee. Richer roasts and a better coffee machine has allowed me to deal with black coffee. I tried it at the end of this last week and it really worked. So, if this has been an issue for you, perhaps you can try a Sumatra or Dark Roast. I recommend French Press instead of a drip press machine. I of course use a Keurig machine with Sumatra Capsules for perfect cups of coffee, but I tried it with a few cups of Manhattan Mudd this week brewed in a french press and it really worked. I’m using Sweet N’ Low as my sweetener and it works for me now.
This was a good week for Slow Carb. I started to find that groove I had missed since the summer of 2011. I was turning down bad options, seeking the correct food, taking it seriously and tracking my choices. This combined with three days of working out led to a very solid return to form for me. This was also a week that I was EXCITED about. I was heavily stressed all week taking on some tough challenges professionally, and I could easily have stressed myself into a slow metabolic push. This did not occur. Here are the results:
- Weight: 283 lbs – down 3 pounds
- Waist: 51 – down .5 inch
- Hips: 45 – down 2.5 inches
- Legs: 27.5 – now change
- Bicep: 17 – Up .5 inch
- Neck: 17 – no change
- Chest: 48 – down .5 inch
This was a productive week. I stuck to my supplement rotation and also tried some new items at breakfast. The only discouraging issue this week was my current GI response to Kale. Kale had been a great green food that I had fallen in love with over the past several months, but it has fallen out of love with me. I have had some (prepare for brutal honesty) righteous gas this week after eating a lot of Kale. It’s like someone is taking a Scrubbing Pad to my Lower Intestine. I don’t know if my body is flushing out some toxins still after the rough holiday season of indulgence. However, I hope this ends. It’s lead to some fairly embarrassing situations.
It is common knowledge that Fridays are great and Mondays suck. This logic reverses for bootcamp where the work outs get harder as the days tick away. This means Fridays are the worst. Today was no exception. There was no clever name or gimmick. This was just plain ole go till you break circuits. Someone actually said, “My body is giving out on me.” That is when you know you are going for absolute broke. A solid end to a solid day.