Primal Blueprint – 5 and a bit week Update

13st 1.2lbs on the scales this morning. The weight is still coming off slowly but surely. 
The further away I get from my old carb laced diet the happier my body seems to be. Its getting to the point where I’m so satisfied with my food intake that it’s hard to eat over 1800 calories a day without really trying or really feeling bloated. I’m trying to push it up to around 2000 calories per day, which will still leave me around 900 calories in defecit even on a really sedentary day. 
My body fat is down to just over 20 percent now, which is great. I’ve been upping my bike riding and walking, plus doing Tabata sets and free weights every other day. 

Above: Primal gearing for a Primal Blueprint kinda ride? The country bike in singlespeed mode.  
I’m also going to convert my green country bike back to singlespeed (how it started life) to give my ride some ‘muscle confusion’ as Mark Sisson would put it. 
You see, cycling seated at a constant cadence isn’t a very good primal exercise – Grok didn’t do turbo sessions. He sprinted, climbed, stooped, lunged, lifted and stretched. 
I think that a one speed bike will encourage me to use more of my body when climbing or muscling the bike through mud and rooty sections. Plus it will give me natural variations in cadence, torque and so on. Sometimes I’ll have to get off and push/carry – i.e. more variation – more primal. 
Plus I get some valuable shed time… Always thinkin…
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Primal Blueprint – 4 Week Update

One month in a 1 Stone down. 

On the scales today I’m 13st 4.5lbs. From a starting point of 14st 5lbs one month ago. 
Can’t believe how well things are going. Still loving the food that I’m eating – enjoying eating real food every day. 
Had my most ‘Primal’ day to date – took a day off work and spent the day outside sorting out the shed. So lots of slow movement and lifting heavy stuff, lugging timber, toolboxes and storage crates around. Kneeling, stretching, bending, painting. All very primal movements in a modern day context. Being outdoors makes it so much more primal and in touch, if you know what I mean. 

Tabata Intervals – Ouch!

Started doing Tabata Intervals yesterday – which are great for people who want to boost their metabolism, aerobic capacity and VO2 Max with a very small time input – in fact, just 4 minutes a day!

Tabata-what?
It’s really simple:
  1. Pick an exercise (e.g. sprints – running or bike, squats, jumping jacks, dumbell presses, you name it)
  2. Warm up
  3. Do as many reps of your chosen exercise as you can in 20 seconds
  4. Rest for 10 seconds
  5. Repeat steps 3 and 4 eight times. 
I guarantee you’ll be knackered on your eighth set. You can tailor the sets to your level of fitness by choosing an exercise that you’re comfortable with. 
I’m doing these in conjuction with lots of base fitness stuff (walking, cycling and swimming) and in conjunction with the Primal Eating plan. 

Primal Blueprint – Update

Primal Blueprint – Update 

Four days into radically changing my eating in accordance with the Primal Blueprint.

So, four days without bread, pasta, rice, potatoes, beans and pulses. I really thought I couldn’t do it. The foods listed about made up a huge amount of my normal intake and were in food terms, my best friends. But here I am, not craving any of them, not feeling bloated or hungry and not experiencing that ‘boom to bust’ sugar feeling that I used to get when eating lots of carbs.

I’ve been exercising normally – lots of walking, commute-paced cycling, plus some weights and today, 1 ½ hours of swimming with Harry and his friend. No food cravings, no feeling that I’m running on empty.

I don’t feel that my digestive system is working overtime anymore and my moods seem really stable, something which in the past, fluctuated with my sugar intake. I used to blame caffeine, but now I think I’ve found the culprit.

Looking forward to my first weigh in on Tuesday morning, where I’ll find out if there has been an initial loss. To be honest I won’t be too fazed if there isn’t. I’m not ‘dieting’ in the conventional sense. So if I lose it slowly but find a way of eating that I can stick with for life, without obsessive calorie counting or self-flagellation, or indeed obsessive exercising, all the better. 

Primal Blueprint Day One

Spent last night reading Mark Sisson’s excellent interview in the Rivendell Reader and I’m really struck with the Primal Blueprint exercise and diet concept.

Mark is a former endurance athlete and expert in nutrition and exercise, best known for his site Mark’s Daily Apple. On his site, Mark has built a community of like minded individuals who have followed his regimen of low carb eating and exercise focussed squarely in the fat burning zone.

The primal bit comes in because the dietary and exercise patterns mirror that of the hunter-gatherer, whose diet would have been mostly protein and fat based, and who would have engaged in lots of low level aerobic exercise. 

My exercise habits tend to follow the Primal Blueprint laws which are:

  1. Move frequently at a slow pace
  2. Lift heavy things
  3. Run really fast once in a while

However my diet has always tended towards the high carb bread, pasta, rice and potato focussed diet that is everywhere in our culture and which only became the fuel of choice when hunter gatherers became farmers, planting grains or starchy tubers and using these as their staple. According to Primal Blueprint theory, that’s when the rot set in. 

I’m going to blog my progress on the Primal Blueprint and let you know how I get on. 

Here are my starting stats: 

  • Height: 6ft
  • Weight: 14st 5lbs
  • BP: 120/68
  • Body Fat: 27%
  • BMI: 28

I’ve limited my carbs for the last 24 hours, eating plenty of oily fish, vegetables and just getting minimal carbs from fruit. Weird thing is I don’t feel hungry at all… 

Time will tell but I think this could change my relationship with food for life. I’m that excitied. 

More info:  http://www.marksdailyapple.com/