I just remembered about this thing! I was getting good results when I was using it. Why did I stop? I've been working out, but I haven't been posting or even keeping track. Bad news bears. I've got some stuff I want to keep track of (starting Zone diet, starting to meditate, starting to workout again, starting to lose my mind...)so, I'm going to start back up.
Here's the format:
- Recovery Numbers a la Dan John
- WOD and time/results
- Thoughts about the workout and life in general
- Goals for the next day
- Goals for the next week on Sundays
Goals for this week:
- Meditate for 20 mins x 3
- Read The Omega Rx Zone
- Follow Larry L's suggestions (might modify)
- 15 minutes of walking or jogging w/ Mack Dog every day
- Update Journal every day
Good Stuff From Larry Lindenman:
Week 1: Research the Zone and buy a digital food scale, measuring cups and spoons, pots and pans. Make a Zone friendly food list. On Friday clear out all of the junk food from you house (or if you live with someone...confine it to one area, lower or higher than eye level). On Saturday go food shopping. On Sunday cook all of your lean meats (good day to grill or work out your George Foreman Griller). Weigh each piece of meat and put the proper amount into its own zip lock baggie. You now have most of your protein ready and waiting for you. I also make a weeks worth of steel cut oatmeal and store in a sealed bowl.
Almonds and macadamia nuts are easy fat sources (3 almounds = 1 block of fat / 1 mac = 1 block of fat), you will also be taking fish oil (I go with Carlson's this does not count in your fat blocks). Be sure to get bags of salad and fresh fruit and vegs.
Week 2: On Monday start the Zone. Your goal is not to be 100% but just use this as a break in week. 50% of your meals should be in the exact Zone. I want you to record the exact measures of meals you like. Use this time to experiment with foods and spices. By the end of this week you should have at least 3 or 4 meals you really like recorded.
Week 3: Zone 100% during the week Saturday and Sunday off. Continue to recors good meals. You will find you will use the same meals over and over....don't worry, Iv'e eaten the same breakfast (with small modifications) for over a year! Discover ways to decrease prep time (mark a plastic cup so you don't have to sue the measuring cup, ie. I have a marked plastic cup for blueberries which I put in my oatmeal.)
Week 4: Zone 100% one cheat meal on the weekend.
Week 5: Zone 100%
Week 6: Research paleo foods and on your weekly shopping trip, start to buy some more paleo friendly foods (you already have a ton of paleo friendly foods, but try to make some diffrent choices). You could stop exactly measuring everything now, I would continue to measure foods which are unusual to your regular diet.
Following weeks: continue to add paleo foods until you are paleo/zone. During this whole experiment, walk 45 minutes a day.