Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Rob]

G'day guys, girls and fans from around the globe.

I know you re all desperately anticipating what actually goes into this mouth that creates such spectacular results including but not limited to amazing feats of strength, such raw power and speed coupled with endurance only matched by the tarahumara indians from "Born to Run"

I am just kidding. I am NOT that much of a wanker. But seriously here is my log. Like it or not, it's pretty boring but when you are a boring person it is easy to eat boring food.

Please note that I only have diary first thing in the morning and after a work out

[Rob]

1st October 2011

Breakfast -7:00 (sleep in Saturday)

300ml of natural unflavoured yoghurt + 500ml whole fat milk + 4 heaped tablespoons of 180 coconut protein powder in a smoothie
with
Handful of raw spinach
with black coffee in travel mug

Lunch- -14:00

400gr Grassfed lean mince with crushed tomatoes spanish onion, mixed herbs and garlic cooked like a paleo Bolognaise sauce using raw spinach leaves as a base

followed by

Grassfed Porterhouse steak (medium size don't know grams) with steamed brocoli, cauliflower, carrot

16:00

Black tea and nannas

[bDinner 1930][/b]

Chicken breast with spanish onion cooked in fry pan and added to a green coconut curry. Curry paste is paleo from coles for 99 cents and it contains green chilli, lemon grass, garlic, galangal, shrimp paste, kaffir lime peel, salt, corriander, peeper, cumin, tumeric
with
RAW spinach

BOOM I'M HAVING SECONDS!

[Rob]

Was hungry 22.30

Small handful of about 5-6 macadamias.

[Rob]

Breakfast 11:00

1 black coffee (no training so don't need to eat much)

Lunch 14:00

1 black coffee and 1 green tea and jasmine tea

2 plates of food

1 plate porterhouse steak Grass fed and 1/2 fried egg on top with brocoli, cauliflower and carrot
1plate of spinach with 1 porterhouse steak and 1/2 an egg

Afternoon tea 18:00

bolognaise mince with garlic, onion and grass fed mince on a bed of spinach. Seeing I am doing dairy I also had parmesian cheese has the ingredients just says cultured milk however if you want to lose weight and do proper paleo there is no way in the world you should be having parmesian cheese

Dinner 20:30

Bolognaise meat as above with a bed of spinach and a decent slab of roast pork cooked over 5 hours at only 100 degrees

[Rob]

I hope you guys don't think this is a challenge. I know it is day 2 but really this is so simple. I think I have already lost a kg

Breakfast 8:00

1 Grilled grass fed sirloin streak and bacon with some cauliflower and brocili coocked yesterday

Post training 12:00

frozen berry (straw/Blue/rasp/black) smoothie with natural full fat yogurt and fat man millk added 180 natural protein powder to the mix

Lunch 14:00

Bolognaise mince my favorite made by super cook Jess on spinach leaves

Post training 18:00

Same smoohie as before

Dinner 20:30

again made by super cook Jess. I am spoilt aren't I? thai curry chicken with green curry paleo paste, coconut cream on spinach leaves. Had seconds and I am about to have thirds but this time I am having some left over roast pork in the remaining curry. Best girlfriend EVER!

[Rob]

Half day so far. I will forget everything by tonight so here it is so far

Breakfast 05:00

Sirloin steak, carrot, brocoli, cauliflour, spinach, a few rashes of bacon

multi vit by 1, magnesium by 2, vit D by 3, swig of fish oil.

Pre training 8:00

black coffee, BCAA's, Beta alanine

Post training 0930

Yoghurt and milk smoothie with 180 protein and half a sweet potato

Lunch 1200

Rump steak spinach, cauliflower, brocoli, carrot, cabbage, and another plate of bolognaise meat

[Rob]

4 th October 2011 continued

Pre training 1430

Black coffee, BCAA

Post training running 1600

1/2 a sweet potato and half a rump steak + bcaa

Post Olympic session 1915

yogurt and milk shake with 180 protein

Dinner 2100

Beef bolognaise meat home made

[Rob]

No training rods so food consumption goes down to reflect a lower energy out put. Started the day semi fasted and didn't eat till 11am

Breakfast 11:00

4 eggs, 2 rashes bacon, spinach with herbs in an omlette. A few macadamia nuts

Lunch/Dinner 1700

5 eggs in spinach omlette. Small piece roast pork, left over bolognaiae meat, couple of spoon fulls of cashew nut butter (home made)

coffee 1830

Black cup on way to airport

[Rob]

Breakfast 8am

Bacon and eggs with black coffee

Coffee break 9am

post training

Zero!!!!

and then flat out ALL DAY........................... SHITTTTTTTTTTTTTTTT!!!

Lunch 1500

Whole BBQ chicken (skin off)

Post training 1730

ZERO F$#K

Dinner 1830

MASSIVE steak, sweet potato, white potato, pumpkin (white potato not a good choice)

Dinner (2) 20:00

spinach, streak and macadamias

[Rob]

BOOM today was a good day. Shoulder hurt like SHITE but ahhhhhhhh It'll get better. Thats what I tell myself.

Soooo............

Breakfast 5:00

Nothing!!! SHIT

Coffee 730am

Breakfast attempt 2 @ 0900

4 eggs on spinach leaves

Snack 1200

about a million macadamias (thats right I don't measure I am paleo)

Lunch 1400

Some roast beef and spinach (should look like pop eye soon with out the pipe)

Post training 1800

Protein shake

Dinner 2000

have not eaten eat but it is diced beef with Itilain herbs, garlic and chili. Having it with............. you guessed it............ spinach. Better change that stuff up tomorrow.