Intermittent Fasting

I’ve been following the site LeanGains.com for several months now, after being introduced to the concept of Intermittent Fasting by The Primal Blueprint, by Mark Sisson.  Over those months, I’ve maintained my body weight and continued to shed fat.  Strength and stamina have improved slightly.  My protocol looks like this:

630am – pre-workout: 2 scoops of Purple Wraath BCAAs

745am – post workout: 2 scoops of Purple Wraath BCAAs

2pm – Meal 1

530/6pm – Meal 2

8pm – Meal 3

My meals consist primarily of large portions of lean meat and vegetables.  I’ll throw in nuts and fruit from time to time.  I eat a pretty strict Paleo diet, so no grains.  The branched chain amino acids before and after the workouts provide nutrients for your muscles without adding calories.  What I like best about this strategy is that I can eat large meals.  I previously followed the conventional wisdom strategy of eating 5-6 small meals throughout the day.  It was nearly impossible for me to adhere to, because those 6 smalls meals gradually grew larger and larger.  Now I don’t have to worry about meal size and I can still stay cut.  Read more about the LeanGains protocol and fasting myths debunked by following the link below:

Top Ten Fasting Myths Debunked



Working for the Weekend

Thought of the Day:

Of the changes that have most positively impacted my level of fitness and overall health, is ditching the notion of “working for the weekend”.  I used to eat clean and train hard throughout the week, only to go and party on weekends, eat junk, and not exercise.  I figured that since I hard worked so diligently during the week, I could “afford” to be lax on the weekends and still make progress.  Technically, I did make progress.  I was still miles away from when I would eat junk and not workout during the ENTIRE week, but I didn’t realize how much it was negatively affecting me until I made a commitment to start cleaning up my weekend act.  It hit me one day that the weekend hours account for almost half of the week!  That meant that while I thought I was doing everything right, I was only doing so for HALF THE TIME.  There’s nothing worse than coming into work on Monday and feeling like you are “back to square one”.  So, if you’re using the weekends to “cheat”, I recommend trying not to and seeing how you feel.  I’m by no means encouraging people to lock themselves in a room all weekend, but just do things in moderation.  Try to stick with healthy eating for the majority of the weekend.  Get some exercise outside.  Limit alcohol intake.  Get plenty of rest.

Reading for the Day:

If You Want to Age Gracefully, Don’t Eat This

Benefits Of Fasted Training



Section 1:

Warm Up: Sand Bag Drills 15 minutes

Strength: Work to 1RM Thruster

Stamina: 4 Rounds, not timed:  4 x Thruster @ 80% 1RM, 8 x Body Blast, Hip Mobility Drill

Section 2:

Work Capacity: Body Farmer – for time and un-partitioned with 20# vest:

800M Farmer’s Carry (2 x 70# KB), 100 Pull-ups, 200 Push-ups, 300 Squats, 800M Farmer’s Carry

Durability: 100 x 4-count flutter kicks.  100 x supine back extensions.  10 minutes yoga or stretch.

Crossfit: Rest Day

Crossfit Football:



Game Day

SWOD – Rest
DWOD – Rest

Bench 3×3 @ 90% of 1 RM (3-5 min rest)
Strict Chin Ups 3 x max reps (1 min rest)
Ring Dips 3 x max (1 min rest)
DWOD – Rest


On the minute…for 15 minutes.

2 Power Cleans

*Use a maximal weight. 75%-80% of 1 RM

Daily WOD:


Rest Day


Complete 10 rounds of:

Sprint 50 yard sprints

*Rest 30 seconds between sprints

Crossfit Endurance:

Strength and Conditioning WOD:

For Time.

Newport Beach Crippler:

30 Back Squats w/ 225lbs

1 mile Run

Endurance WOD:

3+ Hours After  CFE Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8

Thursday September 2

Non Functional Hypertrophy?

Monday August 30th

Parkour Training:

Talkers vs. Doers

Add mobility with the mobility WOD

Recipe for Shrimp Flying Saucers

The benefits of being spendthrift

Summarize your sex-life with one book title

Do you have the knife?