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Blood gets drawn tomorrow. I’ve been feeling that I have been struggling with my LHTs for a while, and I think there are a few reasons/excuses for this, that I’m not entirely happy about. I have been following the exercises and progressions in the PBF ebook, and all went quite well until I hit level 4, which are the essential primal movements. I can do them all ok, struggle a little with the pull ups, but am finding it difficult to increase my rep counts. The rep counts aren’t shabby, but they aren’t where I want them either.

cc-cover-250Over the last few days I have been reading convict conditioning 1 & 2, and I have to say that these books “speak to me” about exercise in the way that the Primal Blueprint “speaks to me” about diet.
Even though I think the biggest obstacle to dieters & exercisers in general is the continual switching in the quest for better results, rather than sticking at something after the novelty wears off, I am going to change to the CC program.
I am going to start it at the beginning, which will mean taking “a step backwards” in terms of level & rep count, but I figure that if I stick at it long enough and follow the plan and actually do it, I will be taking a big step forward.


The guts of the exercises are essentially the same, greatest difference really is that rather than increasing the rep counts as you go through, the exercises change slightly to get incrementally harder, and the difference between beginner and prgress reps is not as large. There are six exercises instead of 5.

Yesterday I did the level 1 dynamic stretches
Today I did the level 1 dynamic stretches and day 1 of the good behaviour program at level 1
On the designated ‘off’ days for training, I will still do the dynamic stretching – should be good for martial arts.


It’s not a Toomah

Ok, so night shifts over for another week. YAY! 24 hour break day today, and being Friday it’s dinner out with my harem
On waking today the scale has dipped under the 80kg mark.
After a quick nap from 9a to noonish it was a quick shower and then “Doctor visit time”. I don’t much enjoy going there, the waiting room puts me in mind of Gay Panda’s shopping trolleys and ATM machines to the power of 512.

Anyway, since I have been more active lately, I have been experiencing a flare up of an old, old knee injury, and for the first time in the last 20 years, I could actually see and feel a large hard lump where the pain is coming from. Maybe prior to this it was buried in a nice layer of fat?

Since Dad has had to have his his prostate removed in the last few months, the family has been bugging me to get a check up.
So it was time. Let’s do this. I was expecting that this would involve a PSA blood test.
New lady doctor that I’ve never met before, ok.
Explain the bit about t5he knee flare ups and roll up the pants leg. Instantly she spots the lump and whacks it. This lady has frikken HUGE hands, and she gives it a wee bash around. Says “Yup that’s bone, and that’s ligament swelling – old injury aggravation – harden up, get some anti-flam gel/cream if you must and carry on. Sweet as. I can deal with that. She is Eastern European, and in my mind I am replaying the scene with Arnold Schwarzenegger saying “It’s not a toomah!”

Next we talk about the bloods. After tapping on her keyboard a few times she says “Yes it’s probably time to do some blood work, you’ve been coming to this practice since 2008 and we have never done any”
So I get to do a fairly full suite of fasted bloods:vampire-2
Liver/enzymes – liver group
Renal – electrolytes
renal – Creatinine
diabetes – glucose
lipids – lipid group – fasting
prostate – PSA
thyroid – TSH
ESR – Erythrocyte sedimentation rate

I told her that I expected high total cholesterol, but am expecting that it would be mostly “the good one”. She seemed ok with that idea. I am going to have to follow up with them to get the results, unless there is anything of concern, they won’t contact me at all. So I will need to remember to do that.

The thought had occurred to me to get tested for Vit D, since I am supplementing and maybe T levels, but perhaps that is just over complicating my life? I don’t know if those are included in this suite or not. I guess if there is anything odd in these results we will do more analysis and I can ask then.

3 doctor’s visits in 4 years isn’t too bad is it? I hope I’m not becoming a hypochondriac.


Meat! OmNomNom!

Have just now taken delivery of 15kg of home-grown, grass fed, South Waikato, New Zealand BEEF! None of the prime cuts, but I’m good with that. $2 a kg cheaper than the stupidmarket price and delivered to my door.
Neener neener


The Measure

Took some measurements today. The scale had been indicating that for the last month or so I have been on a plateau, and that the 80.3 kg (177 lb) that I saw on my last measurement day was a fluke, and my average is more like 81.5kg plus or minus 0.5kg.

Well if the tape measure and rather cheap inaccurate calipers are to be believed, then the reason for it is that I have gained 1.6kg (3.5 lb) of lean mass and lost 1.2 kg (2.6lb) of fat.

tape measure_JPG
I’ve put a centimetre on my chest and lost it from my waist.
I was expecting good things from the measure session, since I have had that ketosis taste in my mouth for much of the last two weeks.

I’m really happy with the BF result.


Jailbreak Chook

Food is still going great, mostly primal, although tonight I had rice with veg & pork for dinner, but not too upset over that. I had some dark chocolate for dessert, which was good. A couple of cold left over home-kill sausages for brekksta. 3 scrambled eggs for lunch and a bowl of acidophilus yoghurt and berries just before karate class. Been drinking water or green tea instead of diet coke today – w00t!!


Went for a primal motorcycle ride today. The rest of the lads baled out citing dodgy looking weather and a good chance of rain. We were already in the motorcycling mindset and decided to go for a short pootle anyhow.

Off to Tirau, then Okoroire to Morrinsville, Tahuna, Ohinewai, Cambridge and home. Not bad for a short scoot, and very primal lolz.


This morning one of the chooks decided to jailbreak and go visit the chooks at the neighbours a couple of houses down. Those neighbours were savvy though and kept her on remand until I arranged for extradition back to our place. Rate she’s going she’ll be lucky to dodge the gas (grill) chamber…

Karate class was good, with enough progress and some good feedback to keep the frustration at bay for the time being.

Tomorrow’s meal plan involves a spatchcock chicken – but not the previously fugitive one.


Mid November update

The diet has been going really well. I’m not sure if it’s coincidence or not, but each time I go into ketosis (as evidenced by that taste in my mouth and a sudden weight loss) I seem to suffer terribly with sinus trouble. I don’t know whether it is seasonal (spring time here – and this is the first year in a long time I haven’t suffered major sneezing fits), some sniffle bug that passes round at work, or whether it is somehow related to my diet. It really leaves me feeling like crap. When that kicked in, I upped my D3 intake. If it was some kind of cold/bug it didn’t last that long ( a couple of days) but it sure had me feeling miserable.bulletin

I did an LHT yesterday, and managed close to the same results that I had when I last did them, except for my front plank – that sucked big time.
Since then I’ve been working on greasing the groove with 1 x 5 push ups. Next week’s groove will be pull-ups, I need to master those bastards.

The primal chooks are excellent, we are currently getting 3 eggs a a day from the four of the ladies, and the eggs are getting to be a decent size. Too bad that any sane financial model would still value the eggs at around $50 per LOL.
Just being out in the pen and watching them is priceless though

beefJust yesterday at work, I got an email from a colleague with a few acres who is looking to offload home raised grass fed ground beef and sausages at a good price. My guess is that he kept all of the prime cuts and a few of the extras and is running out of freezer space. I don’t mind that


Then a couple of guys asked if I’d be keen to join them on a motorcycle run. I’m always keen for that so asked where they were headed to. I didn’t really need any more convincing when I found out it was here: Welcome to Pokeno Bacon then on to here: Lighthouse at Manukau Heads – Franklin Country and home. Sounds like a good day out to me.

The forest track is closed again, boo hiss. While we’re on bad news, I still haven’t kicked the diet coke

Martial arts is getting a little frustrating at times. I’m feeling close to testing for my next belt at karate, but then something inevitably happens and I lose confidence in my kata again.

The garden is coming along great, lots of lettuce ready and the cauli and brocs are doing well. Lots of jobs outdoors to tackle at this time of year, still I’m really starting to feel like I need a day away fishing The motorcycle ride should help on the de-stress front anyway.


Exam Stress

Had my uni exam today, talk about a day of stress. But that’s ok, all going well I can take a break from studies for a short time and 1 less excuse I have.
Tonight I had karate class. I have gained a kg since I posted my last picture, and the female sensei who has been commenting on my weight loss, seemed tonight to be very worried that I was losing too much weight and was trying to get me to promise not to lose any more.
I was kinda like WTF?
It honestly wouldn’t worry me if I didn’t lose any more weight, I’m really after a change in body comp, and I’m fairly certain that to achieve that I will end up leaning out more.
She was beginning to worry that I had some kind of ED, and I’m like “No way – I like eating animal fat
I’m putting it down to CW people not being used to seeing such dramatic and seemingly sustainable weight loss without some kind of ED present?
I will take it as further motivation to do the LHTs since I really don’t want to look like a skinny anemic dude, and yes I’d rather look like a sprinter than a marathon runner.
Been getting a bit of sunshine time in lately too.


Love in the Fowl House*

Wow, a while since an update. I had really bad sinus trouble on my 24 hr break, and basically didn’t get out of bed for the whole day, that was back on Saturday. Friday afternoon the fowl house arrived, and today assembled it.
I haven’t done an LHT for a while, but I did manage to get to Tues and Weds martial arts classes, making progress there. With this ongoing sinus, I was wondering whether I may have the low carb flu, but I’ve been primal for months now. I was really tempted to have a big bowl of rice and potatoes with pasta just in case it was low carb flu. I was that sick of it.
I did have plans to make the paleo buffalo wings again on the 24 hr break but didn’t make it out of bed. By the time I was ready to face it after another two day shifts, the chicken still seemed ok, but had been in the fridge a good 3 days after the Best before date. Not wanting to take a chance with it, I fed it to the dog. They have different systems to us, and seem only too happy to eat days old road kill. He was in seventh heaven.
I did get Lamb’s fry (liver) and bacon & eggs for lunch on Tuesday, and today I had my usual at scoffer’s cafe – bacon, 2 eggs, chorizo, black pudding, tomato, and I leave the toast and most of the hash browns (old school style) on the plate. Yesterday lunch wasn’t so strict, but really the only slip was one bread roll with my quiche roast beef & salad.
After putting the fowl house together yesterday, today I schlepped around town getting some tucker & pine shavings for them, then went out to the free range egg place to pick up some chooks. They told me that they made their last sale of live chickens on Monday and won’t be selling any more until February. Typical.
Anyhow I have sourced 4 red shaver pullets from a little further afield, and all going well I should be able to collect them tomorrow morning. Yay. Mollie gets to name them. I wanted to just call all four ‘Doris’ but apparently that just will not do .

* http://folksong.org.nz/love_in_a_fowlhouse/index.html

Listen here:



Small arms, guns & bazookas

First day off today and this morning, once again my wife points out that while I have lost a lot of fat, the fat that has gone from my left arm has left behind a rather flabby bicep.  I was actually feeling kind of good about having done the LHT the day before, and so flexed my right bicep for her.  I have to say while no Charles Atlas, I am kind of pleased with the way it is coming along.  Today was to be a move slowly day, and she was to be having lunch with a friend of hers, but that got cancelled, and so we decided to go to lunch together.

I had the super scoff, which consists of 2 fried eggs, bacon (the english kind for you americans out there), black pudding, fried pieces of real potato and really thick toast.  I left most of the potato and all of the toast on the plate.  I also had a long black coffee, or what some people call a coffee americano, yeah, some people.

After that I decided we should leave the car parked where it was and wander down to the discount store and pick up some large recycled plastic pots, so that I could plant the chilli seedlings I bought last week.  The seedlings have been quite happy on the kitchen counter, and I have been taking good care of them.  The weather has gone quite windy and I don’t think they would have made it if I planted them out now anyway.

Once I schlepped the pots back to the car and home, it was time to take the dog for his walk.  I like walking in a forest park on the other side of town, where I used to enjoy doing the couch to 5k runs as well. so off we went.

2011-10-10 14.30.31_WEB 

Here he is trotting off down the track.  I was actually feeling very energised when we got there and vaulted over the gate with a spring in my step. Woohoo!

I have often thought that I should bring a bag or a backpack along and collect pine cones along the way, either for the open fire during winter, or the outdoor brazier during BBQs in the summer.  All of the small  backpacks we have at the moment are too good to get trashed on that task, so I will need to keep an eye out. for a cheapy somewhere along the way.  Maybe the salvation army when I take all of my fat clothes down there. :)

Dog & I wandered along the trails and I was still wondering what to do about my flabby arms.  Maybe my form is just terrible when I do the push ups?  It doesn’t feel like bad form.  Maybe my form is terrible because of the fact that my left arm is so weak?  Around this time I formed a small kernel of an idea.

I found a tree branch that would have been a little over a metre long, and that my hand would only wrap half way around.  It was quite wet, and I estimated that it would be approximately 7 kg (15 lbs).  It had a few smaller spiky branches sticking out of it.

2011-10-10 15.04.32_WEB

I decided that I would carry this stick for the rest of the walk.  There needed to be rules for this carry though.  This was inspired somewhat by a WOW Mark posted some time ago on MDA.  The rules were relatively simple. Carry the stick any way I could, but only with the left hand, and walk at least 5 km.  I did stop once, only long enough to remove my sweater, since I’d worked up a good sweat, and to take this picture.  I completed the 5km and while the last km or so was getting quite difficult.  At one point as I was holding one of the short sticks, with the stick over my shoulder, I wondered if anyone that saw me would wonder if I was playing at toy soldiers with a pretend bazooka on my shoulders.  No sooner did the thought occur and I was just about ready to charge off into the undergrowth and assault a pretend bunker.  A bit like ‘Shogun’ in Boy the Movie:


It would probably be a breach of some anti-terror law though.  Full movie scene here:http://www.flicks.co.nz/trailer/boy/1847/#TB_inline?height=455&width=730&inlineId=moviePlayer

Go watch the movie, it’s a crack up.

At the end of the walk, I stashed the branch by the start of the 5km section, hopefully out of the way of sniffing/pissing pooches, ready for use next time.  Then I spent 20 minutes or so getting in some karate practice before class.

Karate class was good, and thankfully the warm up did not include a beasting on the press ups.

Dinner was steak and vegetables.  Lovely.


It Burns!!

Yesterday was the start of my shift rotation again. An 8pm start so the day is one of mostly rest. Woke up and schlepped the garbage out for collection. Had a couple of HB eggs, and went and checked on my newly planted seedlings. Not too much slug/snail carnage observed, all good. Boiled up another 10 or so eggs for the coming roster week, the odd one or two always crack in the pot.
Lunch was a can of sardines on 3 pieces of whole grain toast. Before primal I always thought this was a super healthy meal, and I’m still not ready to give away the toast with my sardines yet. Any suggestions for a fast, easy accompaniment for sardines, other than salad? Next time I may try scrambled or mashed HB egg with them.
After that came a piece of real resistance:
1 clove of garlic (home grown) finely sliced
2 dried chillies (home grown) finely sliced
a drizzle of olive oil
Into the slow cooker with them
Cube up 600 grams of grass fed gravy beef and mix it in with everything else.
Drizzle over a liberal quantity of Kaitaia Fire.
add a cup or so of boiling water and set to high for a few hours.
I did a few more chores then turned in for a pre-shift nap. On waking 3 hours later, turn the slow cooker to low add a cup of hot beef stock and serve up with nuked broccoli, cauli and carrots.
A couple of cups of coffee, 2 apples, 2 HB eggs a handful of almonds, a sugar free energy drink and a hot chocolate around 6am saw me through the 12 hr shift and I was home in bed by 9a.