I skip way too many meals and when I’m hungry I take the easy and lazy way out and eat something like fruit when I should be getting my protein and fat on. So I decided to calculate out an average of where my calories should be in order to put on some weight. These numbers are based on a 2200 calorie diet although I would like to be taking in a 2500 calorie diet. Ok so the aim is to get close to this intake but I wont be able to eat exactly this on a day to day basis. I figured this would also help me establish where I stand compared to these numbers and to be completely honest I think I am no where near eating this amount.
Based on a 2200 calorie diet to help me gain weight and lean mass
220 grams of protein/ 880 calories
165 grams of carbs/ 660 calories
74 grams of fat/ 660 calories
I’m not one to count calories or keep track of how many grams I take in but nothing else has worked to help me put on the weight I want to put on so I figured I would try something else. Tomorrow will be the official start, need to do some food shopping and establish how much food I will actually be eating through out my day.
Do you ever feel like such a failure at things? DONT! The fact that you tried (even if you failed) is an achievement in itself. Keep trying! Every failed attempt brings you one step closer to success. Every failed attempt is exactly that, an attempt, and that’s more than what a lot of people can say for themselves. Keep trying, keep working hard, success will follow.
Video and strength update to come tomorrow I’m so tired now, all that heavy lifting and then the mini workout after and then eating a steak I could wrap around my head, I is very tiyurd (tired in my baby voice)
Just wanted to drop a line to say your Tumblr is AWESOME!.. Loving the energy - you are FIERCE :D
I'm a runner but while it keeps me fit, it's doing nothing much for my body composition (yeah I trimmed down, but not getting leaner/stronger - you know how it goes) so I see some serious weight training in my future and I really like what I see about Crossfit.
Why thank you kindly, I do the best I can. I know I have a big issue with the same old boring routine which is why I fell in love with crossfit. Routine is the enemy! Not only is the actual workout itself great, if you join a box the atmosphere and people is amazing! I wish you the best of luck and hope you love it as much as I do.
Farming has existed for nearly as long as we have. In the past, most people in the country farmed as a means of living; this was the main lifestyle before the industry and automobile age. A non-organic way of farming that has been adopted is to use methods that fight pest infestation and to produce higher quantities of crops.
The first methods are pesticides and herbicides, which are used to combat insects and weeds. However, these highly toxic chemical residues have been found in the crops themselves. The FDA has since banned these chemicals from being used. However, since some crops are imported, they come into the country, and many DO contain these chemicals.
The second method used is contaminated sewage sludge. This was found to be a great idea as it made use of human waste as fertilizer for non-organic crops. At first it seemed to be a great idea, as it was cheap and easy to obtain, however, recently tests have shown that large amounts of this may contribute to chronic illnesses.
A third method used is hormones, antibiotics and remains of other animals. All of these contribute to quickly fattening up animals for the market. Hormones, while expensive and often illegal, are injected into animals to quickly bring them up to market size. Antibiotics are in fact used to keep the animals alive until they are butchered. However, a great problem with this is when we eat this meat; our bodies are ingesting antibiotics in high volumes and are becoming immune to their bacteria fighting abilities. So when we go to the doctor for an antibiotic shot, it does nothing for us. As to carcass meal (remains of other animals) which are often fed to animals in the meat and dairy industry, many doctors now believe that this has helped to lead to the disaster which we now are beginning to realize. Carcass meal helps contribute to mad cow disease by keeping the diseased animals in the food chain. This is especially dangerous for humans when we ingest it.
The last method is irradiation. Spices are exposed to radiation to kill bacteria or microorganisms that may be present. This also does more harm than good since it can lead to various diseases.
Recently, studies have shown that chemicals and other substances are toxic and cause various illnesses and death. Seeing the oncoming threat, the government has been making changes in the agricultural industry. They are encouraging farmers to shift from this chemical way of farming to something that is less threatening and safer for all.
Organic farming is all about developing crops and livestock using the most environmental, humane, economic systems available. In order for this to work effectively, two things are needed. The first is fertile land which can be used to plant a diversity of crops. Other is people who are willing to work on the land and learn this method of farming. In Europe, many of the countries are leaving the toxic chemical approach for a healthier organic method. These countries call it ecological agriculture which relies heavily on taking care of the environment.
Organic farming relies on the following principles:
1. Ensuring that the soil can be used for many succeeding generations without using the fertilizers that were used in non-organic farming.
2. Properly caring for the crops by using soil organisms and not by using pesticides.
3. Recycling livestock manure and organic materials, including crop residue.
4. Control weed growth and insect infestation with crop rotation. Also, not using anything that science has used in conventional non-organic farming. non-organic farming.
5. Not tampering with genes of animals, no genetic engineering. Allow animal life to remain as it should.
6. Lastly, determining the effects of this method on the environment.
In deciding which is better, everyone can see that the organic method is safer and better than the non-organic toxic chemical one. Organic farming no longer uses genetic engineering, sewage sludge and irradiation.
However, it is not an easy task to stop non-organic produce from entering the market. This is because some products, which the consumer demands, have to be imported. Regardless of what regulations and bans the government places on products grown in the USA, other countries that export here are not regulated as we are.
Unless other countries agree on the same regulations, there is no guarantee that the food we consume from them is safe and free from toxic chemicals and sludge. The best thing we can do is buy organic food, and substitute for the food that is not organic.
This requires participation on our part to be more aware of what we buy and to raise our voices, if need be. We can let our opinions be known even in the most simple ways. A good example is when we shop, if there is no substitute for the product we need, let the store owners know, they will surely change their products.
The number of organic farmers has more than doubled in the past 16 years. This will continue to grow as long people continue to see the bigger picture.
Last set do as many reps up to 10 reps. I did the 10. Next week back squat goes up to 110lbs which will be a new PR for me all together and 5lbs over my body weight. Also working on pull ups in between each working set so I’m up to 3 strict pull ups today. 3 sets of 3 strict pull ups done at the end of this lift.
Working Set 5X3
57.5/57.5/57.5 (1 Fail)
Same thing here last set do as many reps up to 10 reps. Shoulder is taking a beating and I PR’d the first time we did bench presses last week. Last lift of the 5 required for the last set was a fail. Next week I will stay at this same weight of 57.5 for bench press. 3 strict pull ups in between each working set so 3 sets of 3 strict pull ups.
STRICT PULL UPS (No band)
Sets of 3 strict pull ups in between each working set of back squat and bench press
6 complete sets done.
Working Set 5X1
Next week I’m up to 130lbs.
As if all this lifting wasnt enough lucky me I got to go outside and do sprints with a weighted vest on up the driveway. Vest weighed 16lbs. 5 sprints total. Took me 16 seconds to get up the driveway every round except for the last round which took me 14 seconds. Coach said I maintained great consistency. Never ran with a weighted vest on and I was wearing chucks. Pretty damn good I say.
Tomorrow is a rest day! I’ll need it for Thursday which is our next strength day. Now time to get my grub on, wheres my fat and protein?!?!
Paleo Donuts Recipe (Came out looking like cookies)
1 cup flax meal / could substitute with other nut/coconut flour 1 cup almond meal 1 T baking powder 1/4 t salt 1 and 1/4 t nutmeg 1 t honey 1 t cinnamon 1/4 cup coconut oil, melted 4 eggs, beaten 1/2 cup plus 2 T water
Mix dry ingredients together. Whisk wet ingredients together and mix well with dry ingredients. Place large amount of coconut oil into a pot (smaller is better, will explain why) and place on medium heat. Scoop out approximately 1/2 tablespoon and roll into balls while waiting for coconut oil to heat. Once heated, place a few balls at a time into the oil. Watch carefully for browning and the ball to “pop” open (should be perfectly done at that time).
I normally whip myself across my triceps. I cut up a pair of long socks and pulled them up over my arms to protect them. Go figure now that I finally thought about protecting my arms I actually didnt whip myself in the arms. I had long socks on and still ended up with these bruises after days of working on my double unders. Oh and somehow I totally missed and the rope came back and hit my right thumb, lots of cursing involved. Still dont know how it happened. Its ok I can take a beating as long as its me doing the beating lol
I walked past my parent’s bedroom and their door was closed almost all the way. I can hear my mom calling my name so I go see what she wanted. As I’m leaving the room I asked her how she knew it was me walking by, she says to me who else in the house has a toe that cracks with every step. LMFAO! Damn my double jointed big toe! It really does crack with every step. I never have to announce my entrance, my toe does it for me lol.
Every time I think about the box tryouts creep into my thoughts and my stomach does a little dance. It’s like any other WOD, its like any other WOD, its like any other WOD. Damn it! Its not working! Lol why cant my body not be sore so I can get it done already?!? Good luck to everyone today! As I cheer you on I will be freaking out on the inside. That is all for now.
I may not quite have what it takes for these crossfit games but one thing I can give and I will always give is my all. Balls out, heart on the floor “all drawn to tears with your efforts” as a fellow crossfitter said. Thats my style, give it everything I have. I will never quit on myself. I am surrounded by such dedication and inspiration and I wont let anyone down especially not myself.
So inspired by all the heart and drive I am surrounded by at my box. I got to watch my fellow crossfitters go hard at the first official WOD for tryouts. I have to admit my nerves are working now lol. Everyone did an awesome job today! Lets hope I dont throw up between now and when I do my tryout.
I am a month away from my deadline and I am stuck at 108lbs. Never broke the 110 mark and there’s no way I could put 17lbs on in a month. Do I just have to accept that for right now and this point in my life this is the weight I am meant to be at? 125lbs was obviously unrealistic, 25 pounds is a lot of weight for me to put on especially since my body weight always averaged around 100lbs. I set a new goal for myself and that is to break the 110lb mark and be 111lbs lol. I am not forgetting about 125, that is the ultimate goal. More good fat, more avocado, more good fat!
“World-Class Fitness in 100 Words:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”—Greg Glassman
Finally! So I’m at a diner after a night of dancing and drinking with a bunch of people and my sister. I order my food and realized after the waitress walked away that I forgot to tell her to leave off the home fries and toast that usually come on the side of an omelette. Of course everyone asked why and I told them its not part of my diet and looking at my frame everyone was curious why I was on a diet. I proceeded to explain to them about how I was following the paleo diet along with some tweaks for myself to help me gain weight as well as lean out. No one ever quite understands paleo when you first explain it to them and then my sister chimes in saying how its been working for me because of what she’s been seeing. WIN!!! My mom has been insisting my method is ridiculous and she doesnt see a difference and the only way to gain weight is by eating her food which consists of nothing but rice with every meal. FAIL! All in all I’m glad someone outside of the people I work out with see a difference in me with my new lifestyle.