Tuesday, October 25, 2011


We are now adding a 6:30 pm evening class on Wednesday
Skill: Butterfly Pull-Up, or Pull-Up Progression
Hand Stand Push Ups

DFM - Diesel Fuel Marine
DFM is not just for diesels.  I was on a Spruance class destroyer whose four gas turbines burned DFM, and as of today my training is focused on being a gas turbine instead of a diesel.  Marine fuels are required to have a flash point of at least 140 Fahrenheit, so even if I crash the erg a fireball is unlikely.  Two things to note: I just did a 3 x 1000 and failed to find the top of the can, and I'm not afraid of drinking 600 calories although admittedly I'm currently directing my focus on rowing fast, not losing weight.

I am firmly in the one gram of protein per pound of body weight camp, but no, I doubt Robb Wolf would approve of this sugar protein concoction.  I had to train myself to eat solid food within minutes of finishing a WOD, and having done that, there is no way I'm going back to any kind of shake, sugar-laden or not.

I wonder if perhaps when Paleo man was hungry, he ate until he was full.  The great thing about caloric restriction is that the body adapts by building subcutaneous fat deposits, and you still get to be hungry the whole time that's happening.

Tomorrow, 10/26, is be nice to James Day.  You see, I haven't firmly decided yet on Thursday's WOD.


Jennifer Piggott said...

Paleo Day 9 – October 25, 2011
Breakfast: 6:00 a.m.
3 Strips Turkey Bacon
2 Eggs + 2 Egg Whites
1 Tsp. Coconut Oil

Snack: 9:00 a.m.
2 Tbsp. Almond Butter

Workout: 4 Mile Run

Lunch: 12:00 a.m.
Spinach Salad
6 oz. Tilapia
1 Tsp. Coconut Oil

Acorn Squash w/Coconut Butter
4 oz. Turkey Burger w/Avocado
1 oz. Almonds

melissa said...

1 banana
1 americano
240 calories almonds

45 min elliptical for research study

openface bacon and turkey sandwich on salad
1 banana

homemade chicken broth soup
3-4, maybe 5 tbsp almond butter with carob chunks that were gross

confidential said...


melissa said...

Here's a lovely paleo dip for your veggies (it's hummus, but instead of using chickpeas, you use zucchini. yum!)


melissa said...

Now that the power is back on, we can make paleo soup in our crock pots: http://www.salad-in-a-jar.com/family-recipes/vegetable-beef-soup-an-antidote-for-too-many-snickers

Jennifer Piggott said...

Paleo Day 10
2 Eggs + 2 Egg Whites
2 Strips Turkey Bacon
1 Tsp. Coconut Oil

Crossfit: 9:30

Acorn Squash w/Coconut Butter, Cinnamon, Vanilla Extract
4 Oz. Turkey Burger

4 Mile Run

½ Apple
2 Tbsp. Almond Butter

Spaghetti Squash
6 oz. Tilapia
½ Banana

James, I'm not just saying this because it is "Be Nice To James" Day...but your "Twelve Week Transformation" blog is extremely inspiring and although I am new to all of this...it is refreshing to go to a gym where the trainers/coaches don't just TALK THE TALK...but actually WALK THE WALK! Your Before and After pix are amazing!

Andrew said...

I'm not doing the paleo challenge but i thought it would be good to post a days worth of meals, I could always use some advice.

first meal:
4 whole eggs scrambled with half and half and cooked in 1-2 tsp butter
1 cup steel cut oats with maple syrup(100% real)

Crossfit(HSPU and dead hang PU, also did heavy squats)

post workout meal:
6 oz organic plain Greek yogurt with honey

second meal:
chicken cacciatore (about 4 oz chicken served with 2 cups of spaghetti squash with some extra olive oil on top)

third meal:
4 oz ground beef
1 - 2 cups grapes
1/2 cup granola with half and half

fourth meal:
2 cups milk
2 oz ground beef
1 apple with lots(4-5 T) of almond butter

fith meal:
4 oz chicken
1 red pear
1 (homemade) white chocolate and macadamia nut cookie

I have to cheat to get the amount of calories I need. Normally I try to have some squash or homemade breads around to fill in the gaps.

Chelsea said...


Breakfast--egg, peppers, onion scramble with avocado, cabbage salad, squash muffin (paleo style) with braeburn apple butter, coffee, water

Snack--1/4 cup cashews, squash muffin with braeburn butter, water

Lunch--2 cups? chicken stew, water, more coffee!

Snack--1/2 cup cashews, water

Dinner--4 oz salmon pattie, large salad with lettuce, napa cabbage, grated carrot, vinaigrette, 1 cup broccoli, water

Dessert--1 cup frozen banana, cocoa powder, coconut milk "ice cream"

Questioning the coffee. Drinking more water. The first week I was eating a lot of almond butter--I didn't eat it that much of it before and I'm finding it doesn't really work that well for me so it's out. However almond milk is in. :)

Very slowly managed the red band for pull ups in tonights wod and did 5 consecutive push ups proper! Met one of my first real goals!

JamesD said...

Jennifer, wow, thanks!

Andrew, that all looks good to me. You're young, active, and no apparent intolerances to anything. As you unfortunately get older you might drop stuff like maple syrup and Greek yogurt with honey. The honey Greek was a big favorite of mine last summer when I was squatting heavy and having no desire to cook anything, and I'm sure it was one of the leading offenders in my weight creeping up. But screw it, for now let performance be your guide. I'm still chasing you, sometimes by several minutes, so how wrong can you be?

Vanessa said...

Everybody, whole eggs are good for you! The yolk has all the choline and muscle-building saturated fat. Read more here if you have time: http://www.cholesterol-and-health.com/cholesterol-and-health.html .

Andrew, you can dump a couple of raw egg yolks into a can of coconut milk or a pint of whole milk with cinnamon and nutmeg. You can dump coconut milk over your mess of hamburger and veggies while it cooks. Try Chelsea's ice cream or this -- it looks great! http://training.apocryphum.com/2010/01/23/the-paleo-cheat-day-coco-cocoa-banana-pudding-recipe/ You would want a bunch of white or sweet potatoes or squash if you ditched the grains, but you could do it. Some fries or mashed potatoes with lots of butter might help!