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As ye sow, so shall ye reap

Last night was grilled chicken, mixed veg, a small helping of rice for dinner, and a chocolate ice cream for dessert.
Today I had left over grilled chicken straight from the fridge for breakfast, along with a big drink of skim milk.
Snacked on a HB egg some time around 11 then went shopping for seedlings since it’s spring downunder.
6 cauilis
6 Broccoli
6 broccoflower
1 pickle
3 cherry tomatoes
6 spinach
still to plant, when I sort out the best location:
6 chillis
untold spring onions
Pulled a few weeds out too. Spent most of the time doing this with shirt off soaking up the rays. It felt very grok-like man-handling a plastic 30 gallon drum that was half full of compost.


A quick shower, some more cold grilled chicken and then an hour and a half of aikido class. Both the senior student present, and one of the instructors remarked on how much weight I’ve lost.
Tonight’s dinner is curried local farmed beef sausages with mixed vegies.
Drank a lot less diet coke today than yesterday, and have filled an old coke bottle with water, and placed it where the coke usually sits. I’ve done this before, and it works for a few days until I go back to coke. I’m ready to make it stick this time.


Just keep swimming

Substituted some diet coke with black tea yesterday, so I drank less than usual, but still more than I’d prefer. Did an LHT this morning, felt pretty bad during/immediately after and thought I might throw up. I’m not sure why, maybe too soon after my 2 HB eggs?
I felt a little let down that my 1st set of press ups was 5 short of what I did in the previous session, but looking back over the numbers it seems that the last session’s figure was unusually high, maybe I was just having a good day that time? I consoled myself that the total of the two sets for today was still 1 press up higher than the total for the 2 sets in the previous session. Yay!!

Exercise Level Set 1 Set 2 Target
Pushup 1.4 25 26 50
Pullup 2.4 15 15 15
Squat 3.4 50 50 50
Overhead Press 4.4 15 15 12
Plank Front 5.4 90 45 90
Plank Side 5.4 45 45 45

Karate tonight, our warmup usually includes press ups and crunches/bicycles etc. If we have to stay in horse stance for any length of time I will pay again for the squats too. Never mind, one day the squats will mean I can hold the lowest horse stance for the longest
I also had my progress pictures taken and took my measurements and body fat calculations. I felt like it was a little bit of a cheat to do this right after an LHT but never mind, I hadn’t done it for a while and decided doing it then was better than not doing it at all. Sorry but the progress pictures aren’t for publication yet.

While I know that the body fat caliper I have is cheap, inaccurate, and the measurements are subject to fluctuation even with good ones, I’m a little concerned that the 2kg (4.4 lb) that I lost in the last month seems fairly evenly divided between fat and lean mass. I’m fairly sure I’m eating enough and sufficient protein. I’m not trying to pack on muscle mass at the moment, but I’d prefer to conserve what I do have. Keep at the LHT I guess and see how things progress. Weight & waist measurement seem to be the only ones that are progressing steadily. All of the others bounce around a lot and and some – like chest and bicep – I’m not sure whether it’s better to be going up or down. Once all of the extraneous fat is gone, I’m sure any increase is good, but until then I just don’t know.

Anyway, the kettle has boiled and I am going to make a big pot of gen mai cha tea, instead of pouring a coke.


Updates; Still at it, and reaching out


I’m 42 and started my primal journey on July 1 of this year. I have lurked here a little since then.
Since then I have lost 5kg (11 lb). Since childhood I’ve always been known as something of a carnivore and have always enjoyed gnawing on a bone and sucking out the marrow. So the primal diet really appeals to me.
I was journaling the start of my primal journey on my website, The pHreebase page | Why let reality ruin your day?, but it is somewhat of a digital wasteland and I’m feeling the need now for a little more comment/feedback/advice, so I’ve joined up here. One reason for not joining earlier was that I have been known to spend too much time on internet forums, and not enough actually doing real things, but we’ll see how this goes. If I can bust my addiction to potato chips, I reckon I can do just about anything lol.
This last three weeks or so have been pretty difficult for me, and I seem to have had a raft of excuses and no energy. I had to do an extra 12hr night shift, My dad had to go back to hospital after complications from his surgery for prostate cancer, I smacked up my hand and then stabbed it with a rusty nail pulling weeds in the garden (yes shots are up to date). My LHT has been non-existent and it has been a struggle to get out of bed some days.
We have the Rugby World cup on here at the moment and last weekend I watched a couple games, one at home with a few beers, and one at the stadium, which involved dinners out and lots of beers.

Never mind all of that life is good, and I think I’m over all that, and today having finished work at 8am and not having to be back until 8am tomorrow, it was time to get back into it. It helps that it is daylight saving here now too and it really feels like spring. Also apart from the beers over the weekend My diet is pretty much 80% primal.
My move slowly/play is mostly walking around at work and martial arts classes when my work/sleep schedule doesn’t conflict with class times.
I started the PFB after completing the couch to 5k program, and pretty much haven’t run since, other than occasional sprints. A couple of nights ago I found an empty office at work and did an LHT – substituting dips (as many as I can) instead of pull ups. Today after a quick nap when I got home from work I went to the dental hygienist for a professional clean – all the better for gnawing on bones with
Then I came home for a lunch of bacon and eggs, and decided I needed to take the dog for a run in the forest. I also wanted to see how far my running had deteriorated since completing the couch to 5k in June. My thighs are still a little stiff from the squats the other night. Happily I found the run fairly easy, and considering I have ALWAYS struggled with running and the c25k was my only ever success at it I was amazed. There was a clear felled area just off the road where my run finished, and I went over and sat cross legged on a mound of dirt in the sun, took my shirt off and just meditated for 10 minutes basking in the sun. I aim to meditate for 10 mins at least 3 times a week, but it’s usually in a quiet semi dark room, this was something else again.
The end of the c25k really did start to feel chronic to me, but I’m thinking a 5k jog every 3-4 weeks, just to keep in touch will be good.
So I’m back! The last couple of weeks haven’t derailed me, and today I read the latest insider email which again was very timely. Tomorrow is a 12 hr day shift and my menu will be much the same as it usually is for these days:
Breakfast: 2 hard boiled eggs and a cup of coffee
Morning snack: 2 hard boiled eggs and a cup of coffee
Lunch: Big bowl of frozen mixed vegetables and a can of salmon nuked in the microwave
throughout the afternoon/evening: 2 apples, a banana, 2 handfuls of almonds (almonds are REAL expensive here)
Then dinner when I get home at 8 which will be meat/seafood and vegies.
With a fridge stocked with hard boiled eggs this menu is incredibly quick to put together in the morning, and keeps me going all day.
Great to meet you all, appreciate any tips you may have.
Grok on!!


What might have been

Might have, should have, could have




Might of, should of, could of.



It ain’t rocket surgery.