Mid week check in. I feel like I've found a personal sweet spot with diet and exercise in the last few weeks. Four days of CF a week(with an occasional double wod day) seems like the sustainable amount for me. I am not feeling sore or mentally drained. Third week on this diet(slow carb) and my energy is through the roof. Feels really solid. I've noticed that when I eat cleaner during the week that I am even more high energy. No afternoon crashes. Utilizing whey protein immediately after morning wods and right before bed. Eating tons of beans, meat and cooked green veggies. This was pretty close to my normal diet before, except without beans and keeping the extra carbs out until the weekend cheat day has been very easy for me.

*one note to the diet. I have been doing one 24hr cheat day cycle rather than one lunar cycle. So I begin the cheat day saturday evening dinner and finish it on sunday night. I've noticed no negative consequences to this adjustment and it gives me an extra night of "fun" eating a week.

checking in. Diet feels complete locked in. Cheat day was yesterday and I pigged out accordingly. Usual suspects: pizza, pastries, bagels, chips and....cocoa pebbles????(don't ask) I've noticed that if I take proper advantage of the cheat day that I feel stronger during the week and I also look forward to getting back to healthy eating when its over.

Much less sore with this diet than I was a few weeks before. Again, I attribute this to the beans. Utilizing whey protein after the WODs still and recovery is solid. Goal this week is the same as last, more fish, more raw greens in the form of salads. I may also try a short fast preceding the cheat day.

Week two of this diet. I know beans are not considered paleo but I think they were the missing link in my diet calorically. I feel much higher energy and much less sore when I eat them. Have maintained strict low carb otherwise. Zero grains, zero refined sugar. Whey protein after wods and before bed.

I could sum up the entire last week with: Water, Coffee, Whey Protein, Eggs, Spinach, Platos of Beans/Pork/Guac/Salsa and then Stirfry of Veg/protein. I have seriously eaten some version of this combo with very little variation. I tested myself mid week and had dropped into ketosis within two days off the last cheat day. I can tell my blood sugar levels are really stable. Energy wise, this feels great, with a few tweaks. Doing Crossfit 3/4 days a week needs to be factored in. I am using the whey protein right after WODs and occasionally to fill in the blanks when the meal timing is a bit off, but otherwise its real food.

I would like to add more fish in this week and more fresh vegetables. Most of the veggies I am eating are cooked. This WOE feels very sustainable to me and I am going to continue to tweak it in the upcoming weeks. There is something about knowing that you can eat whatever you want on that one day that just makes you not feel deprived the rest of the week.

Today is a cheat day/carb up. Oh yes. Gonna start with some pastries at four barrel coffee. Little star pizza...and there is particular peanut butter and vanilla cream cupcake I saw at bi-rite that I've been eyeing the way a lion eyes a gazelle on the savannah.

1/26

7am-Coffee

8am-Whey Protein Shake

1030am-Scrambled eggs/3 sausages/carnitas/guacamole/kale from whole foods
1 container of rejuvelac probiotics

2pm-BBQ pork/black beans/guacamole/Cheese and salsa plate

730pm-Flank Steak and brussel sprouts at Park Chow

ok, recommitting to this nutrition log after my trip. I've decided to follow Tim Ferriss's four hour body diet b/c its really simple and it suits my natural way of eating anyway. He has five rules:

1. avoid all white carbohydrates, including brown grains, sugar.

2. Don't drink any calories: only water, coffee or unsweetened tea

3. Don't eat any fruit
*except for tomatoes and avocado

4. Eat the same few meals over and over
*he lists safe foods, which are essentially all proteins, green veggies, beans

5. One day each week is a cheat day in which you should carb load
*you should take this seriously and really pig out on carbs.

*this is essentially a version of the cyclical ketogenic diet. Basically its low carb/paleoish six days a week and one big cheat day to restore glycogen levels and jolt your metabolism. Sunday will be my cheat day.

9am-Coffee

1030am-Scrambled Eggs, 2 sausages, guacamole, Quinoa

12pm-Protein Shake

4pm-Protein shake

7pm-All meat burrito w/guacamole

8pm-snickers bar

IF 12hrs

1pm-Protein shake

2pm-Chicken with a green salad

5pm-3 pork dumplings

8pm-Bean Sprouts/Green Beans and chicken stir fry

10pm-Twix Ice cream bar

fell off on this for a few days. Pretty solid for the most part.

12/20

7am-Coffee

1115am-Chicken Salad from spice kit w/ extra chicken

1pm-1 chocolate chip cookie

5pm-Cabbage and Shrimp Burrito from nick's crispy taco. No rice or beans

6pm-small frozen yogurt

9pm-1 slice of pizza

1am-Banana with almond butter.

7am-Coffee

830am-Protein Shake

1130am-Beef Brisket and Zucchini from whole foods

930pm-Curry Chicken with Squash

10pm-1 piece of Lemon Tart

11pm-Large glass of grapefruit juice

12pm-Handful of blueberries/Almonds

8am-Coffee

10am-Scrambled eggs/2 sausage links/Guacamole/Grilled veg from Whole Foods

1pm-Whey Protein Shake

3pm-5 Chicken Wings/2 Daikon Mushroom Cakes

7pm-Pizza and Salad

Supps: Fishoil/D-3/Calmag/Piracetam

7am-Coffee

11am-2 sausages/3 scrambled eggs with cheddar

5pm-Daikon Mushroom cakes with eggs and bean sprouts

8pm-about a dozen chicken wings over the course of two hours

930pm-piece of meyer lemon meringue tart

Supps: Fishoil/piracetam/D-3/Calmag

8am-coffee

9am-green smoothie: kale/strawberries/banana/dulse/bee pollen/hemp seed

1pm-1/2 turkey/avocado sandwich on 12 grain

3pm-tin of sardines

530-6 pork dumpligs

830-small portion sweet&sour; chicken

930-1 duck leg

Supp: fishoil/d-3/piracetam/calmag

12-8-10

7am-coffee

10am-beef brisket/green bean/sweetpotato lunchfrom whole foods

1pm-2 eggs/ 2 sausages

3pm-banana w almon butter

7pm-1 duck leg

8pm-lamb/leeks/flatbread/yogurt spread

1030-twix bar

Supp: fishoil/d-3/piracetam/calmag

12-7

Fast 17 hrs

130pm-whey protein shake

230-2 beef patties/ 2eggs

7pm-half chicken w/cabbage salad/1 fried imperial roll

8-9pm-2 snickers bars

Supps: fishoil/d-3/piracetam/calmag