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My Whole30 Recap

May 12, 2011 By Yael Grauer Leave a Comment

It’s finally over. After 30 days of the strictest diet I remember being on, my caveman and I broke the fast, so to speak. We had some foods we’d been missing during our program, but didn’t find the same appeal. My bacon seemed a bit sweeter and not as satisfying as I’d remembered. A single piece of gum hurt his teeth. We went out to dinner with friends, where I ate polenta with my meal and he drank a beer with his. And for dessert, we both ate a dark chocolate truffle torte, complete with port cherries, chocolate meringue and izzy’s chocolate ice cream.

We both got very little sleep and had upset stomaches. 🙂 We both got very little sleep. I think part of this is from the minute amount of caffeine in chocolate, and some (for me, anyway) is from the sugar rush. I didn’t realize how big of an effect it would have on me. I’m not saying I’ll never have sugar again, but I am looking at it in a whole different way now. I like the way I felt and performed on a strict Paleo diet and, while I don’t think it’d be healthy to fanatically stick to it 365 days a year, realizing how much non-Paleo food throws me off both physically and emotionally definitely will make me hesitant to fall back into old patterns. I will just have to think–what do I crave more right now? A rush, or a feeling of well-being? Another question to ponder: how close do I need to stick to this diet to see such great results?

And since many people are more interested in body comp than health and performance and everyone’s asking: my overall weight loss was about 6.2 lbs. of fat. I’m definitely a lot leaner and lost that fat right where I wanted to–belly fat, back fat, etc. (In comparison, I lost 7 lbs. of fat in *6 months* on the Lean Eating for Women program.) 6 pounds in just 30 days is an incredible amount of weight for me since I didn’t feel like I had that much to lose and you can definitely see the difference. My caveman has also leaned out considerably and was already quite lean to begin with. We’re both definitely looking at food differently than we were before the program…

Filed Under: food Tagged With: food, ice cream, paleo, question, sleep, whole30

Bonus Poem of the Month: Howl

April 19, 2011 By Yael Grauer Leave a Comment

HOWL by Allen Ginsberg

For Carl Solomon

I

I saw the best minds of my generation destroyed by
madness, starving hysterical naked,
dragging themselves through the negro streets at dawn
looking for an angry fix,
angelheaded hipsters burning for the ancient heavenly
connection to the starry dynamo in the machin-
ery of night,
who poverty and tatters and hollow-eyed and high sat
up smoking in the supernatural darkness of
cold-water flats floating across the tops of cities
contemplating jazz,
who bared their brains to Heaven under the El and
saw Mohammedan angels staggering on tene-
ment roofs illuminated,
who passed through universities with radiant cool eyes
hallucinating Arkansas and Blake-light tragedy
among the scholars of war,
who were expelled from the academies for crazy &
publishing obscene odes on the windows of the
skull,
who cowered in unshaven rooms in underwear, burn-
ing their money in wastebaskets and listening
to the Terror through the wall, [Read more…]

Filed Under: poem of the month Tagged With: flame, mma, music, poem, road, sleep, star

My Whole30 Experiment: Week 1 Recap

April 18, 2011 By Yael Grauer 2 Comments

No sugar? No bread? No beer?! I wrote last week about my decision to do a Whole30 after attending a Whole9 Foundations of Nutrition workshop in Minneapolis. Since that post, I’ve been inundated with e-mails from people wondering how I was feeling, what my energy level is like, any results so far, etc.

Food

Our food selection has been delicious. We couldn’t be happier with the meals in Everyday Paleo. They provide great variety, flavor, etc. in addition to being nutrient-dense. Our meals are incredibly yummy.

Cravings

Last time I went Paleo for 30 days, I added chocolate once a week or so. And I’m not going to lie–my brain tells me I could really use a chocolate ice cream bar right about now. Sugar elicits the same response as dopamine, and it’s unrealistic for me to expect these desires to just disappear after seven days. However, I am noticing my taste buds recalibrating. Foods I normally wouldn’t have thought of as sweet (like almonds, or celery) now seem very sugary and I look forward to even a small bite of fruit (which I’ll admit I normally would’ve wanted to put whipped cream on). Feeling full and satisfied after meals helps with this a bit, and trying to find protein or fat-rich foods instead of sugary ones is helping a bit.

Cost

So far the cost has not been too over-the-top. My caveman and I have been spending an average of $80-$90/week (each) on groceries. This is lower than it could be since we already invested in a freezer full of grassfed beef, but higher than it could be since we had to buy some staples, like olive oil. As mentioned, we’re following the meal plan from Sarah Fragosa’s Everyday Paleo cookbook. Were we actually making all of our own meals rather than using the meal plan, we likely would include less of certain ingredients we don’t have around (but it may not taste quite as good.) We’re also buying organic produce whenever possible. $340 for a month per person (or $680 for a couple) seems a bit steep, but we are saving on eating out which can easily run $200-300/month if you go out once a week.

Energy

One of the first things I noticed on Whole30 is that my energy has been pretty steady (as well as my digestion). I did notice some lethargic feelings at the tale end of the week, likely resulting from a quick drop in carbs. This is pretty typical and goes away after a week or two once the body shifts from carb-burning mode to a more efficient fat-burning mode. But I’ve been sleeping more (and better) and have not had the energy rollercoaster ride I get from quick sources of energy (like junk food).

Effects on Performance

I just started a new training program, so it’s too soon to judge. I’m on a conditioning cycle and my conditioning definitely still needs work as I’m feeling a little sluggish. I do expect things to even out soon, though, especially after reading a post on low carb Paleo Crossfit. I will keep you posted.

Recovery

My recovery is actually surprisingly good. I did about 7 hours of BJJ last week in addition to my conditioning workouts, and I’m pleased to say my bruises and sore muscles healed up quicker than I’d expected.

Body Comp

I haven’t noticed any changes yet, though my caveman insists I’m a bit leaner.

Assorted Observations

Gum

Part of it is probably a nervous habit, but I’ve been having a very hard time without chewing gum. I’m sure part of this is due to the sugar/dopamine fix, but I also get really paranoid about having bad breath–so I’ve been brushing my teeth extra. Nobody has said anything to me so far, aside from one person asking me if I just ate curry! I guess I can deal with that…

Butter and Bacon and Jerky, Oh My

I don’t mind cooking with coconut oil and adding olive oil to salads, but sometimes eggs in butter are pretty tasty. I kind of miss the flavor. We have not been able to find bacon and jerky that’s Whole30 compliant in our stores, so are doing without. (I know there’s some available by mail order, but it’s spendy, and then you have to wait for shipping.) So this is one of the hard parts right now–missing out on some flavors I like.

Filed Under: food Tagged With: bjj, food, ice cream, mma, paleo, sleep, star, whole30

More March Reflections (With Tunes)

April 14, 2011 By Yael Grauer Leave a Comment

My March reflections are late, due in no small part to being swamped these past few weeks. To make up for it, I’ve added 6 bonus songs in April’s soundtrack.

Anyway, here’s my March reflections:

Overarching theme: The never-ending winter

In the kitchen: Elk burgers. Paleo dinners. Lots of birthday dinners. Too much sugar.

In the library: Unfortunately, surprisingly little. Mostly health and fitness magazines.

On the screen: Adjustment Bureau. Black Swan. Next 3 Days

The wishlist: More sleep. (I did get an app to measure it, to no avail.) A new gi that fits. Koral, maybe? Or Atama?

The soundrack: April Tunes, from me to you. Enjoy! (Note: This mix tape is a reminder that there are awesome punk rock songs that are not Screeching Weasel–since I just don’t much feel like listening to them after the Ben Weasel altercation. If you like punk rock and riot grrrl bands, you’ll enjoy the mix. If you don’t, there’ll be a new theme next month.)

Filed Under: food Tagged With: food, music, paleo, sleep

MMA Conditioning

April 12, 2011 By Yael Grauer 3 Comments

Yesterday, I wrote about my Paleo experiment, and I’ve talked about the importance of sleep. Now I’d like to touch upon a workout program I’m playing with, which is based on the book Ultimate MMA Conditioning by Joel Jamieson, the former strength and conditioning coach for Pride.

Block periodization

The book has a fair amount of theory on the energy systems used in mixed martial arts and protocols to develop them. The training approach is based on blocks. Block periodization (also known as conjugate sequence periodization) is nothing new. It was formed and tested by Verkhoshansky in the Soviet Union and has been used by Chris Carmichael, Lance Armstrong’s coach.

In this case, there are five 8-week blocks for general endurance, general strength, explosive speed and power, power endurance and fight preparation. Each block emphasizes a main quality and then you can pick a secondary goal as well.  There is a 7-10 day deload period between blocks, and two 5-week phases with two weeks of overlap.

My Reasons

Why would I do this program when I’m not an MMA fighter? Several people have asked me that already. Here’s my reasoning. First of all, even though I’m not a fighter, the blocks emphasize areas of fitness I’d like to develop. Who doesn’t want to be stronger, more explosive and have better endurance? I like that I can work some of my secondary goals (pull-ups, kettlebell work, etc.) within the framework of this program and that there is such ample opportunity for individualization. And I like that it is so comprehensive and that each block builds on the next.

Second, I’m so psyched to experiment with conjugate sequence periodization. I’ve done tons of programs emphasizing linear periodization that get stagnant and boring (and lead to overtraining), and I’ve done programs that are so randomized that they may be interesting but don’t really cause improvements. This system appears to be so much more advanced and elegant than complex or concurrent periodization for various reasons, and I like the idea of adapting in a particular area and a secondary focus, while maintaining other areas–and working adaptations which don’t interfere with each other, and developing different areas in a way where they build on one another.

Third, my sport of choice is Brazilian jiu jitsu–which emphasizes many of the same pathways as MMA. Now granted my technique is not developed enough to require peak performance (as I learned so painfully this past weekend when I lost *three* BJJ matches at a tournament in a minute or less), but I still am holding out hope that I can get there one day. And forth, as a fitness enthusiast (read: geek), I like keeping up to speed with what’s out there and trying different things.

The Details (Equipment and Goals)

My only equipment for this program is the book, fitness equipment and  a heart rate monitor. For the latter, Joel recommends the Polar RS 100 for its lap function, which can track average heart rate and heart rate recovery. It’s not cheap (around $110) but it’s incredibly comfortable with lots of features I haven’t figured out how to use yet.

I’m starting on the general endurance block. Pre-testing can include your resting heart rate, your heart rate recovery (you want it to get to 130 or below within a minute of training), or running as far as you can in 6 minutes and tracking your average heart rate, distance and speed. VO Max and lactate threshold are other expensive tests you can run.

I personally despise running and have the goal of completing this entire program without it, so decided to focus on the resting heart rate which should drop by 5-10 beats per minute during this block. 49-54 beats per minute is excellent for a male athlete between the ages of 26-35, and for a female athlete, 54-59 is considered excellent. I am currently at 63 and would like to get in the excellent range.

General Endurance Block, Phase A

As mentioned, phase A and B last for 5 weeks each, with 2 weeks of overlap. The first phase focuses on cardiac output, and you can choose a secondary goal (tempo, HICT, low volume HRI, etc.) while also emphasizing technique. (Phase B focuses more on work rate, but I’ll write more about it once I get there.)

When I did Joel’s Bioforce testing, my strength and explosive power were my strongest points, with muscular endurance and aerobic fitness at the lowest, and anaerobic somewhere in between. So I’m letting that guide which protocols I choose.

The program says that 3 days of training is sufficient, assuming you are training in your sport as well, but otherwise with cardiac output you may need a bit more than that.

Protocol Selection

Cardiac output will be my main emphasis: 3 days a week of biking, bag work, etc. (jogging, swimming, jumping rope, etc. is also acceptable) with my heart rate between 130 and 150. Since I’m only 32, I’d like to work towards the higher end of that. I’d like to eventually get to the higher end time-wise as well. I am starting out with half an hour and trying to get to an hour and a half. (90 minutes at 150 beats per minute 3 days a week is my ideal, but I am starting at 30 minutes at 130-ish beats per minute 3 times a week).

For secondary goals, I can choose from the tempo method, HICT and low volume HRI. These complement the endurance cycle but also increase different metabolic pathways.

The tempo method entails 3-4 exercises, with 3-5 sets of 8-10 reps and 6-8 minutes rest between sets. The exercises are pretty standard ones (squats, bench presses, deadlifts, pullups, rows) but the timing is different: two seconds concentric and 2 seconds eccentric per rep, with no pause at the top or bottom (so 4 seconds total).

HICT (high intensity continuous training) helps recruit higher threshold muscle fibers. It involves 1-2 sets of hill lunges, hill bike rides, spin bikes, Versaclimber, etc. at a low speed (20-30 RPM on the spin bike) for 10-20 minutes per set. There is a 5-10 minute rest between sets and your heart rate should be in the 150s or low 160s.

And HRI (high resistance intervals) are your hill sprints, sled drags, spin bike, etc. with 10-12 seconds per rep and then resting until your heart rate is back down to 130-140. This should be done under the anaerobic threshold with only 15 to 20 reps.

What This Looks Like

Because you’re only supposed to do tempo 1 day a week and HICT two days a week, but can do as much cardiac output as you want, my weekly programming could look a bit like this:

Day 1 Tempo, HICT, cardiac output

Day 2 HICT, cardiac output

Day 3 low volume HRI, cardiac output

This will obviously be changed around depending on timing and what else I have going on in each given day. For example, I only did cardiac output yesterday so will have to do HICT today in addition to BJJ training.

Still, here’s what a sample first week might look like (keeping in mind that it will increase in the latter weeks):

Monday:

  • 30 min bike ride (HR at 130-150)
  • 10 min hill bike ride (HR 150-160)
  • 3 sets, 8 reps, pullups/deadlifts/rows/squats at tempo–8 min between sets

Tuesday:

  • BJJ

Wednesday:

  • 30 minute workout: 10 min each bag work, jumping rope, jogging (HR at 130-150)
  • 10 min hill bike ride (HR 150-160)

Thursday:

  • BJJ

Friday:

  • 30 minute bike ride (HR at 130-150)
  • hill sprint, 15 reps, 10 seconds each, rest ’til HR at 130-140

Saturday:

  • BJJ

Anyway, there’s a great thread on Joel’s book on the Performance Menu forums, and Joel’s website (8weeksout.com) has a forum as well. But I’d be happy to do my best to explain anything that’s unclear. I’ll also post updates as I progress through the different phases, so expect the next one in 3-4 weeks when I’m starting phase B of the general endurance block, and another one at the end of the block when I assess the results. 8 weeks of programming times 5 blocks  with a week in between is almost a year’s worth of programming, so keep checking back!

Filed Under: combat sports, physical fitness Tagged With: bjj, ice cream, joel jamieson, mma, paleo, paleo experiment, sleep, whole30

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