Day Three: Wednesday February 15, 2012

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Sleep Data From (www.zeo.com):

Sleep Supps

Supplement	Amount	Time	Lights/Computer Off
CMB Citrate	250/500/6 mg	8:30 PM	7:30 PM/7:18 PM

Notes:  SWS still non-existent. Got more periods of SWS though, that's odd since I went to sleep past 10.  Seems like my body wanted to go into it a few times then stopped itself at the start but kept trying, wonder what that's about.  Could be the two-day post workout thing.  Regardless, REM seems consistent though and achieved a pretty good level without the neurotransmitters.  Be pretty cool if I could up the SWS to around 30 percent and then sleep 7 hours per night.  Looking into factors still.  Be interesting to see what effect early morning Upgraded Coffee has.  

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Date: Wednesday February 15, 2012

Weight: 156 lbs. Body Fat:

Picture: Taken 6:36 AM (28 minutes awake) with nothing ingested.  

Training Time Start: 10:50AM | Training Time Finish: 11:47AM

Exercise	Sets	Reps	Weight(s)	Time
20 Rep Squats
Strict Press	3	5/5/5	80/75/75
Dumbbell Bench
Deadlift	3	5/5/5	165/165/170
Kettlebell Swings	3	20/20/10	40 lbs.	2:35

Notes:  Gonnna be a nice, long session with the Lacrosse Ball tonight--BOMB went off in my upper back today when I was warming up on strict press so definitely resetting down to 75 for a bit and possibly even lighter.  Deadlift seems fine but have to figure out how to deal with the no-chalk.  Not being one of those idiots with the gloves, but I dunno, ha guess I'll just rip my hands up and bring some towels for the blood.  KB swings were cut short since I could feel myself overtraining.   

Food	Amount	Time
Grass Fed Brisket	1.5 lbs.	1:10PM
Vital Farms Raw Eggs	4 Egg Yolks + 2 Egg Whites
KG Butter	400g
Broccoli	2 Cups
Kale	4 Cups
Cilantro	1/2 Cup
BlueBonnet Whey	20g	1:10PM
MCT Oil (Friedlander's)	3 tsp	1:10PM
MCT	2 tsp

Notes:  Seems best, investigate some collard greens today to see the difference between kale and those, but that's it.  Brisket is amazing, perhaps do some ginger mayonnaise on it instead.

Supplement	Amount	Time
CMB Citrate	Std	1:17PM
Vit. C	1000mg
Ultra-Zyme	Std
Selenium	200mcg
Biotin	8mg	1:17PM
Liposomal Glutathione	1 tsp	7:05PM
CMB Citrate	340/170/2	7:35PM
BCAA	1g	10:05AM
	7g	10:46AM
	5g	11:50AM-12:30PM

Notes:  

Day Two: Tuesday February 14, 2012

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Sleep Data From (www.zeo.com): Monday February 13, 2012

Sleep Supps

Supplement	Amount	Time	Lights/Computer Off
Cal/Mag Citrate	500 (mg)/250/6 Boron	7:21 PM	7:28 PM
Neuro Cocktail*	1/3rd Dose	7:21 PM

Notes: Well that's interesting, have really no idea why I'm not getting ANY SWS at all right now.  Not going to very productive for training, strength gains or really anything in general.  REM seems to be consistently between 20 % and 30 % over the last two months with neurotransmitter cocktail (Data not shown), but have no idea how to improve SWS other than keep upping the time I turn the computer and lights off.  Will look into a little more today and see what I can find.  Maybe some ways to up GHRH levels or things correlated with SWS, though perhaps adding some ArginineAKG/OrnithineAKG with some Choline should do the trick on it's own.  Going to give it twelve weeks of some research and self-experimentation without machines before I try anything CES related, though would probably very effective (see the research of somebody like Tononi for more). 

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Date: February 14, 2012

Weight: 157.4 lbs.    Body Fat: (OMCON Fat Loss Monitor On Order)

Picture Taken at 10AM with nothing ingested (no water, BCAAs, etc..)

Training Time Start: Day Off Training Time Finish: N/A

Exercise	Sets	Reps	Weight(s)	Time
20 Rep Squats
Strict Press
Dumbbell Bench
Deadlift
Kettlebell Swings

Notes: Possibly some active recovery today like yoga at a friend's studio downtown and/or a bit of Lacrosse Ball work.  

Food	Amount	Time
Grass Fed Beef	1 lb. 90% Ground + .5 lbs. Stew Meat (Raw Weight)	11:20AM
Raw Eggs	4 Yolks + 1 White	11:20AM
Unsalted Butter (Kerrygold)	300g	11:20AM
Organic Broccoli	2 Cups	11:20AM
Organic Kale	4 Cups	11:20AM
MCT Oil	3 Tsp	11:20AM
BlueBonnet Whey	20g	11:20AM
MCT Oil	3 tsp	1:50 PM

Notes:  Drink was goot.  For creamy, filling drink, combine in blender:


4 Raw Yolks + 1 Raw White + 300-500g Kerrygold Butter + Stevia + Cinnamon (if you have it) + 20-30g BlueBonnet Whey (Vanilla)= Done.

Supplement	Amount	Time
CMB Citrate	500/250/6 (mg)	11:25 AM
Biotin	5 mg	11:25 AM
Vit. C	500 mg	11:25 AM
Ultra-Zyme	3 Tablets	11:25 AM
Vit. D	5000 IU	11:25 AM
Zinc Picolinate	100 mg	11:25 AM
BCAA	7g	2:30 PM
Liposomal Glutathione	1.8 tsp	7:10 PM
CMB Citrate	500/250/6 mg	8:30 PM

Notes:  Still afraid of the damn BCAAs BUT I figured out how to drink them (you just add more water.)

Monday February 13, 2012

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Previous Night's Sleep Data (From www.zeo.com) : February 12, 2012

Notes: Virtually no slow-wave sleep.  I notice SWS suffers a lot when I'm on the computer after dark but haven't quantified it yet.  REM was not bad, not great but not awful for the overall quality of sleep I got (which was somewhere between bad and terrible.)  REM seems to be boosted a lot by the neurotransmitters/Valerian root, should probably look into studies on deep sleep and light/dark cycles and other factors.  One possible explanation could be that because it happens early on at night (don't know why this is) there's a window that closes for the possibility of it occurring at all in any non-minute quantity.  Other than that, noticed my stress levels spiked through the roof after I was awake around 9:30 last night, was the latest I have been awake in the last few weeks by about 90 minutes.  Will be shutting down comp tonight by 7PM and seeing what that does. My head also seems to start hurting if I'm on the comp past about 6:30PM lately.  Not sure why 6:30PM but that seems to be about an hour after dark. 

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Date: February 13, 2012 (Monday)

Weight (Taken 10AM after 40 oz. water w/ 5g BCAA): 157.4 lbs.  
 BodyFat (Taken by Omycron): 

Taken at 12PM.  Consider this the "before" shot.  Somewhat lean but not all that much muscle (still got lots of body fat to lose.)  Had consumed 2L water and 7g BCAA over 4 hours awake.  Taken 50 minutes post-training.

Training Time Start:  Training Time End:

Exercise	Sets	Reps	Weight(s)	Time
20 Rep Squats	1	20	115 lbs.
Strict Press	-	-	-	-
Dumbbell Bench	3	5	40 40 45 (lbs.)
Kettlebell Swings	5	15	40 lbs.	5:45
Tabata (if necessary)

Notes:  115 easy as hell, time to move up to 120. Probably had about 8 or 9 more in me.  Was ATG on most of them I think.  Might want to do 20 reps slow with 115 ATG in a side view.  No strict press today, think it's best to strict press once every 5 days so do Monday-Friday-Wednesday-Monday cycle.  Meaning...Wednesday strict press.  Dumbell bench, haven't made great progress with this in awhile but mainly due to inconsistent training.  Could blame it on travel but eh, should've at least been doing push-ups most days if I was serious.  Oh well...Kettlebells have gotten easier over the last week.  Definitely was flinging 30lbs. around like nothing and 40 lbs. x 75 today was tough going at first and think my knees got out in front of my shoulders on a few but other than that did pretty well.  Oh, and BCAAs taste like sauteed dog piss.


  

Eating Logs

Food	Amount	Time
GrassFed Beef (Stew Meat and ground 90%)	.5lbs. Stew Meat + 1 lb. ground (Raw weight)	1:00 PM
Raw Eggs (Vital Farms 100% Pastured)	4 Yolks + 1 White	1:00 PM
Kerrygold Unsalted Butter	600g	1:00 PM
Kale	4 Cups	1:00 PM
Broccoli	2 Cups	1:00 PM
Cilantro	1/3rd Cup	1:00 PM
Beef Reduction	3/4ths to 1 Cup	1:00 PM
MCT Oil (Friedlander's)	2 tablespoons	11:55 AM
MCT	2.5 to 3 teaspoons	1:00PM

Notes:  Gotta wake up earlier to get that coffee in and the MCTs/Coconut oil that comes with it.  Other than that, standard day but think it's a huge time saver to only buy roasts and make all my stuff in the crockpot.  That's like 5 minutes of total prep time.  Gonna have to do whey tomorrow other than a lb. of grassfed beef until I get to whole foods.  Seems better to just eat the salad with a reduction (or drink the reduction straight) and then make a custardish or cookie dough batter type drink with raw eggs and can do the raw GF Butter that way as well.  Let's see how would I do that...


Salad: 1.4-1.5 lbs. gf beef (750ish)/ 4 cups kale (120) / 2 cups broccoli (60) / 1/2 cup cilantro (0)
+ X =1600   1600-930=670


Drink: 40g GFB (360) + 4 Raw Yolks (200) + 1 White (10) + Stevia/Cinnamon +10g GFwhey (40) 
= 610 ----> 930+ 610= 1540.  Perfect.  Leaves room for 2 tablespoons of Coconut Oil either in coffee or here and unlimited MCT Oil everywhere.  


Alright so tomorrow' eating protocol looks like instead of hollandaise just make that drink with BlueBonnet and blender.  Should save a bit of time as well.   

Supplement Logs

Supplement	Amount	Time
BCAA (NutraBio)	5g	10:10 AM
BCAA	2g	11:20 AM
BlueBonnett Whey in Water (w/ .5 Packet Stevia)	20g	11:55 AM
Ultra-Zyme Digestive Enzymes	3 Tablets	1:25PM
Cal/Mag Citrate	Cal (500mg): Mag (250mg): Boron (3mg)	1:25PM
Vitamin C Time Release (Nature's Plus)	500mg	1:25PM
Selenomethionine	200mcg	1:25PM
Biotin (Nature's Bounty)	5mg	1:25PM
Vitamin D3 (Nature's Plus)	5000IU	1:25PM
Cal/Mag Citrate	500mg/250mg/6mg Boron	7:21 PM
Neurotransmitter Cocktail*

Notes:  God those BCAAs taste bad, other than that, need to refill on neurotransmitters and that's about it.  Will work in some ornithine/arginine with possibly pantothenic acid and choline before sleep next week, but so far so good.  

Hacking The Get Shredded Diet

Welcome to my first Quantified Self adventure.  Over the next 12 weeks, I will be recording my body fat changes and strength gains in real-time while I use a hybrid weight training protocol and cyclical ketogenic diet that I have designed by combining the ideas of:

John Berardi of Precision Nutrition Systems (www.johnberardi.com)
Martin Berkhan of Leangains (www.leangains.com)
Dave Asprey and Armi Legge of Bulletproof Executive (www.bulletproofexecutive.com)
Tim Ferris, author of the "The Four Hour Body" (His talk at SXSW on "Hacking the Human Body": http://www.youtube.com/fourhourbody#p/u/13/4qwP74XpaFU)

Oh, I almost left off John McCallum, the inventor of the ball-breaking 20-rep squat program that forms the crux of my training.  Yeah, two times a week I really don't like that guy, but if you're interested in the 20-rep squat program you can find more information on the Starting Strength Wiki by searching through google or just searching for "20 rep squat program".  

While I'll be posting more on the science behind "Hacking the Get Shredded Diet" and exactly what drove me to do this in the near future, for now the blog will be solely data collection while I get up and running.