Being in the consulting business, I travel from time to time. Travel sometimes makes it difficult to eat well. In my case, I am trying to eat according to the Primal Power Method.
Last week, I traveled to Houston. It’s was nice three-hour drive there. During my stay, I needed to grab a quick lunch and ended up at Five Guys.
This was tough. I really like a good burger and I really (and I mean REALLY) like Five Guys.
So I rushed my order and asked for a “Bacon Burger” all the way. Usually, I would order a bacon cheese burger but my Spidey-sense told me to skip the cheese. Then something inside me asked if I could have it lettuce wrapped. The guy who took my order said, “No problem!”. I smiled and paid for my order.
While waiting for my order, I realized that I should have asked for no mayo and no ketchup. I love mayo, but I am not sure it is a good source of fat according to the Primal Power Method. Ketchup has a lot of sugar and was probably a bad idea.
A few minutes later, they called my order. Turns out the ketchup, mayo, and mustard were in separate containers and I enjoyed my lettuce wrapped bacon burger without them.
The other ingredients (grilled mushrooms, grilled onions, and pickles) seemed okay to me. Although I should probably double-check on the pickles and the bacon was probably cured (eat uncured bacon instead), it looks like a Primal Power Method meal is possible there.
Last year with the help of my father-in-law, we started our home garden. We made a number of mistakes. Such as:
- Putting garden beds next to the foundation. The watering caused a lot of erosion that, if continued, may result in costly foundation problems.
- Planting randomly. We planted things we commonly used like Thai chili peppers, Serrano peppers, Habanero peppers, Thai basil, mint, lemon grass, Thai egg-plant, bell peppers as we created the garden beds without planning.
As a result, we are doing some planning while I build out two 12×4 foot raised garden beds about 6 feet away from the foundation. I am using 2×12 pre-treated wood to build the beds and planing on getting about 3.5 cubic yards of garden soil from a local nursery to start the beds.
Other projects this year include:
- Composting bins – we have enough kitchen and garden waste to cut our cost of commercial compost and other garden products.
- Rain water collection system – we spent a lot on water last year and I am confident we can cut it by collecting and using rain water as our primary garden water source.
- Building out Grandma’s pantry – we wasted some of our garden produce this year and want to make the best of this year’s bounty by storing it. Additionally, we always run to the store at the last-minute to prepare our holiday meals and want to get ahead of it this year.
There are plenty of other home projects we want to complete and we may do more this year. But we have to start somewhere, and these three projects are a good spot to start.
More details on each as we roll them out.
If you have followed this blog or know me personally for any length of time, then you know that I have constantly battled with my weight since high school. So much so that a few years back I wrote a few posts on nutrition when I had gotten a few wins under my belt.
Three years ago I stopped focusing on my nutrition and exercise and managed to put on over 50 lbs. Well the time has come again to wage war on obesity and I figured I would openly share my goals and my progress against it.
Now, I am no expert on nutrition or health. So what I do, I do with the goal of living a better life and being a better father, husband, friend, and employee (in that order).
In terms of nutrition, I started eating according to the Primal Power Method a little over two weeks ago and have seen great results.
In terms of exercise, didn’t change a thing. I still try to walk about 15-30 minutes every day. I still try to take the stairs instead of the elevator. I usually park a good distance from my non-home destinations (driving large truck forces that on you anyway). And that’s it.
So, what are my results?
- On January 5th, 2015, I weighed in at 284 lbs.
- On January 12th, 2015, I weighed in at 275 lbs.
- On January 19th, 2015, I weighed in at 270 lbs.
That’s 14 lbs in two weeks.
My goal is to get under 200 lbs. Which means I still have a long way to go. However, I am hopeful after these results and will keep on trucking for now.
I will share some of my challenges along the way. I hope you will take the steps necessary to live better and become an improved version of you.
My family just registered a family and friends team, Team Robles, for the 2012 Arthritis Walk Austin event. This event has a special place in our heart as we have friends and family who live with arthritis including our son who was diagnosed four years ago with polyarticular juvenile rheumatoid arthritis. At this time, we are looking for friends and family who would like to support us by either joining our team and/or making a donation that will go to the Arthritis Foundation via the Let’s Move Together project.
Thanks in advance for all your support!
I have continued my journey to fitness. The last few months I have pushed my nutrition and supplement plans to complement by exercise plan with a focus on increasing my lean body mass. The process has resulted in some weight gain which has been a mixture of both lean body mass and fat. This basically happens because my daily caloric intake as been greater than my expenditure which means the body stores the excess in fat. So now, I have adjusted my nutrition and supplement plan to help reduce my total body fat percentage.
Below is what my current daily nutrition schedule looks like:
- 7:30 AM – 1 pack of Animal Cuts
- 8:00 AM – Protein Shake (with Glutamine and Creatine), an apple (or other fruit serving), and a pack of Animal Pak
- 10:30 AM – A full chicken breast (6-9 oz cooked), cup of raw baby carrots (or other raw vegetable) and a pack of Animal Omega
- 12:30 PM – 1 pack of Animal Cuts
- 1:00 PM – A full chicken breast (6-9 oz cooked), cup of raw baby carrots (or other raw vegetable) and a pack of Animal Flex
- 3:00 PM – Protein Share (with Glutamine) and a pack of Animal Pak
- 5:00 PM – A full chicken breast (6-9 oz cooked), cup of raw baby carrots (or other raw vegetable)
- Sometime between 5:30 to 7:00 PM I will get my workout in which will include my pre-workout stack and followed by a post workout stack which I will describe below.
- Around 9:00 PM – Last meal which will include about 8 oz of fish, beef, or turkey breast with some lightly cooked vegetables.
I have run this cycle for the past 3 weeks and have seen a noticeable reduction in body fat. It has been less than I would like but that is probably because I don’t follow the plan at very well (if at all) during the weekends. Aside from cleaning up my weekend eating habits, I would love to hear any other ideas on how I can improve my nutrition or supplement schedule to help promote fat loss while maintaining my lean body mass.
Lastly, I figured I would share my protein shake details and pre/post workout stacks:
- Protein Shake
- 1 scoop of MaxPro by Max Muscle
- 5 grams of L-Glutamine
- 5 grams of Creatine Monohydrate (only for my first shake as my pre/post workout stack also has creatine)
- Pre-Workout Stack
- Post-Workout Stack