Archive for the ‘post’ Category

Saturated fat and cardiovascular disease

Thursday, June 30th, 2011

“A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat.”

I eat a lot of fat, compared to what most people think you should eat. What I don’t eat is a lot of carbs. I just wanted to post this to show some more proof to the sugar-isn’t-bad, fat-is deniers that they’re wrong. Think about it, for 100 or 200 thousand years, as humans, we’ve been eating mainly meat and fat. Bone marrow, organs, muscles, brain, entire animals, and the occasional nut. Fruits and veggies were rare, especially where we come from (Africa). This current state of food availability is completely unnatural. Cereal and bread? Fruit salads and vegan diets? Are you crazy?

Yes I eat the occasional piece of bread and LOVE IT, holy shit that’s my weakness. I could eat an entire baguette smothered in butter and that’s a gourmet meal.


Day 9 of 60

Tuesday, June 28th, 2011


Weight is up a pound since Day 5, my fault entirely. We went camping this weekend, and although we went for a few hikes I didn’t get any exercise, and I ate a few things I shouldn’t have (like two huge burgers for dinner last night).

Workout: Chest, Core

Bench Press: 150×8 reps, 4 sets
Up 2.5 pounds from last chest day, 8 full reps on each set except for the last, 6 was all I could do.

Pushups + dumbell flyes (superset): 15 pushups, 8 flyes with 30 pounds, 3 sets

Core for 15 minutes. Planks, bird dogs, hanging leg raises (straight, then bent).

Day 3 of 60

Wednesday, June 22nd, 2011

Today’s a day off … as far as my workout schedule goes its actually Day 7. I started this 60 day thing in the middle of a regular cycle. Usually it goes like this:

Day 1: Chest, core, cardio
Day 2: Back, cardio
Day 3: Legs, core, cardio
Day 4: Shoulders, cardio
Day 5: Arms, core, cardio
Day 6: Rest, cardio
Shower, repeat.

Sometimes I shower on day 4.

As far as diet goes, I generally incorporate the rules of Intermittent Fasting along with a low-carb Ketogenic plan (ie paleo diet). This means mainly fat, protein, and as few carbs as I can handle. I’m not super strict, but I will completely avoid unnecessary carbs during this 60 days such as junk snacks or desert or bread.

Since I’m eating at a calorie deficit, I need to make sure my protein intake is still high enough to prevent my body from digging into lean muscle as a fuel reserve. Contrary to what most think, this means making sure I actually ingest enough fat … in fact a ketogenic diet would suggest calorie intake by fat should be higher than protein (meaning, most of my calories should come from fat). A diet that’s too high in protein can result in what’s called Rabbit Malaise, look it up. The idea is that a body depleted of carbs will primarily use fat as a power source, so if fat is absent it will dig into protein. Since I need high protein to keep whatever muscles I did built up over the winter, that’s where the fat intake comes from.

As for the Intermittent Fasting goes, it just means I don’t each between dinner and breakfast. Easy right? Except my don’t break my fast until 16 hours after dinner, and I work out before I eat. I’m very used to working out on an empty gut, so that’s not a problem, and I was never one to be hungry in the AM anyways. Today, being a day off, I’m pushing it a bit further by skipping my usual 10 or 11 AM breakfast and will start eating only at 1 PM (mmmm steak). Between 1PM and 6PM tonight I can eat like a pig, within reason of course. Still high fat / protein only.

Well, the next 57 days will tell if I’m doing this right. So far Day 3 of carb depletion feels fine, I’ve done this many times in the past and pounds typically shed really quickly.

Thoroughly exhausted

Tuesday, June 21st, 2011

As planned, I paddled around the edge of Buntzen Lake this afternoon, meeting up with Anita and the kid afterwards for a picnic on the beach. The lake isn’t huge, just around 11 km circumference, but I non-stopped it and am completely beat now. If it wasn’t so early I’d be sleeping by now.

Awesome way to replace SMS / Chat / anything else

Wednesday, March 9th, 2011

Uh … hi!

Saturday, February 5th, 2011

I just noticed I get around 300 hits per day here. I pretty much thought it was just my wife and maybe my sister who checked in to see what stupid things I’d post here that weren’t Facebook-quality.

So, hi. Who are you?


Thursday, February 3rd, 2011

What a man believes upon grossly insufficient evidence is an index into his desires – desires of which he himself is often unconscious.

If a man is offered a fact which goes against his instincts, he will scrutinize it closely, and unless the evidence is overwhelming, he will refuse to believe it.

If, on the other hand, he is offered something which affords a reason for acting in accordance to his instincts, he wil accept it even on the slightest evidence.

The origin of myths is explained this way.

– Bertrand Russell


Friday, January 21st, 2011

I finally broke the 200 pound barrier, and weighed in between 198 and 199 since last week. Good, this means what I changed in my diet the last two weeks worked. Basically I still let myself carb up on the weekends, but during the week I am a bit more strict now. Usually I’d have tuna on high-fiber low-carb flax-infused bread for lunch, these last two weeks its been straight-up meat (turkey) and nothing else.