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.