Lift. Eat. Sleep. Repeat. A journey to elite fitness through CrossFit and Paleolithic feasting.

Tuesday

Sleep: Well rested, woke up only a few times

Recovery: Calves are feeling better, quads/hams/glutes feeling a little sore from high volume wallballs yesterday.

Breakfast: Chicken sausage, turkey bacon, portobello mushroom, bell peppers, 4-egg omellete topped with fresh Pico de Gallo

I feel like people don't put enough emphasis on a filling, high protein moderate fat breakfast with plenty of veggies. I've seem to observe two main classes of breakfast types for people trying to lose weight. Some people feel like they don't have time in the morning so they stick with an "easy", high starch, grain based cereal+milk or Oatmeal type breakfast, being a complete insulin disaster containing almost no protein or fat. Or you have the class of the early-morning riser who skips breakfast completely because they feel like they are feeding from their bodyfat stores (if only it was that simple). Both of these examples are pretty damaging to your health, especially the second which brings cortisol (stress hormone) levels up, most notibly in overweight and untained individuals. In my book high cortisol levels are second to maybe chronically high insulin levels for those who are interested in losing fat and retaining muscle. I know that not everyone can wake up early and have the flexibility to make a filling protein-packed omellete every morning, but even adding a quick scoop of protein to your oatmeal, throwing in a few slivered almonds, or grabbing some low-sugar beef jerkey before you head out the door with prepare you hormonally by controlling insulin and cortisol levels and decrease your hunger through ought the rest of the day. Through all of the different structured "diets" I've done over the part 2 years and 100lbs, the most successful and mentally satisfied I've felt was during times of a high protein breakfast. I would suggest anyone reading this to think about how you are doing breakfast and what you can do to bring up your protein intake and bring down your starchy carbohydrate intake from grain-based breakfast foods. If you feel hungry 1-2 hours after your breakfast, try bringing down your carbohydrate intake, raising your healthy fats (think Walnuts, Almonds, Almond Butter, Nut Oils, Avocado, Olive Oil) and/or raising your lean protein (think Turkey Bacon, Chicken Sausage, Jerkey, Protein Powder). Try to make this adjustment and post any feedback in the comments section below.

10min AMRAP (As many rounds as possible)
4 Handstand Pushups (3 ab mats under head)
8 Kettlebell Swings (2pud rx, 1.5pud actual)
12 Situps
8 + 2 kb swings

Lunch: Monster Romain lettuce, cucumber, carrot, cabbage, green olives, grilled chicken breast, walnuts, slivered almonds + olive oil, vinegar and dijon mustard dressing

Dinner: Rockin Moroccan Ground Turkey. Stole this recipe from Everyday Paleo here, check it out it's grubbin!