Friday, July 31, 2015

IW360 - Day 23 Tuesday July 28th

Info: Been so busy I am barely fitting my workouts in. I need to really focus on making time for them or the Iron Whole360 is more like let me pull your man card 360.....and I cant have that! I guess I am going to have to bite the bullet, make the commitment and start getting up at 4am to hit the gym.

Why yes, I'll take the 16oz steak.. sure add mushrooms, onions and jalapeno. Shrimp? Why not!

Food Log:

Breakfast: Eggs and a handful of almonds

Lunch: Chicken wingies (non breaded), buffalo style

Dinner:  Big honkin steak with onions, jalapeno, and mushrooms. Oh yeah and shrimp! (I only ate half lol)
Snack:  none


25 x 3 sets pushups
25 x 3 sets body weight squats

IW360 - Day 22 Monday July 27th

Info: Trying to make time to get to the gym, seems like so much to do when i get home and I can't bring myself to wake up at 4am....yet. Home workouts it is then until I get my butt in gear!

Got in to it with these fellas tonight.....

Food Log:

Breakfast: Eggs and an apple

Lunch: Greek salad with baba ganouj for dressing

Dinner:  Paleo wrap - Coconut wrap with turkey, kalamata olives, avocado oil mayo and mustard
Snack:  none


 3 sets of:
10 x Thrusters with 75 lbs
10 x each arm Sledgehammer swings


Thursday, July 30, 2015

IW360 - Day 21 Sunday July 26th

Info: So for those of you that are wondering... Yes I am using my cheat days up at a fast rate.....there is a reason for it. I am an all or nothing type person so when I use them up quickly, I have no choice but to adhere to the plan! Trust me they will all be gone soon and then I will give myself no more slip ups! Also cheat days are 24hrs, since I only get 5 all year, its gotta be somewhat fair lol

Damn you, you seductress!

Food Log:

Breakfast: Quesadillas with sausage

Lunch: none

Dinner:  Del taco, way more Del Taco than any human should eat (ends cheat day 2/5)
Snack:  none

Exercise:  None - Lazy day 2/5 used)


Wednesday, July 29, 2015

IW360 - Day 20 Saturday July 25th

Info: Long Range day today, aaaand dead computer when I got home. I finally think I have it all settled so updates will be coming fast and furious...... Don't pretend you didn't miss me!

A great deal of lead has been slung this day!

Food Log:

Breakfast: Sausage and a banana

Lunch: Handful of Almonds (forgot to pack food!)

Dinner:  No food, just copious amounts of beer (2nd cheat day used 2/5)
Snack:  none


Walked/Ran ~5 miles


Saturday, July 25, 2015

IW360 - Day 19 Friday July 24th

Info: Fridays are supposed to be awesome right? I had one of those days where it may have been better off staying in bed! That's life I guess right? Just have to roll with the punches and not let it all get to you (Luckily I have become a pseudo master of not letting stuff get to me for the most part), plus I can vent in here and you guys have to stay with me...wait come back I was kidding.........

I agree Eddard, I agree

Food Log:

Breakfast: Salmon and broccoli drizzled with Paleo Thai dressing

Lunch: Giant pork loin chop, sauteed spinach with garlic

Dinner:  Leftover zoodles and brocooli drizzled with Paleo Thai dressing
Snack:  Handful of pecans


Revisited the pushup failure exercise I did earlier:

Set 1 : 33
Set 2 : 28
Set 3: 24
Set 4: 19


Friday, July 24, 2015

IW360 - Day 18 Thursday July 23rd

Info: Today my legs are still sore as heck but at least its subsiding! Got some great grass fed steak from my boss today (he shared his lunch!) and I plopped it over a bed of zoodles and broccoli. For those of you asking "What the heck is a Zoodle?", I'll tell you; Its zucchini that is shaved or cut in to the shape of noodles and used to replace standard pasta, The Paleo folk LOVE them!. Turns out when cooked in a bit of clarified butter/ghee with some seasoning it does satisfy the pasta lover in you! I have a handy little spiral cutter that makes zoodles and other cuts to veggies and fruits for me and all I do is crank it, its a cheap and super handy tool to have in the kitchen!

It'sa the Zoodles-ah!

Food Log:

Breakfast: Eggs and sausages with hot sauce

Lunch: Sous Vide Grass fed steak with zoodles and broccoli

Dinner: Possibly the biggest salad I've ever eaten... with Romaine, carrots, red cabbage, green olive, kalamata olive, mushrooms, bacon, red onion, bacon,  jalapeno, bacon, pickled beets, bacon, you get the point. The thing was so big I could have eaten it out of a 5 gallon bucket and been fine......

Snack:  None


Legs still made out of burning fiery posts of hell lol... sore!!!

1 min x 3 sets each of: (Total of 3 minutes of each)

Front Plank
Left Plank
Right Plank

IW360 - Day 17 Wednesday July 22nd

Info: I shortened the title to IW360 so I could have a cool acronym (see above) because everyone is doing it! Right? No? Ahh well I shortened it anyways and came up with a cool little log that I might set as this pages favicon (the little logo you see next to the URL in your browsers address bar...what do you think?

What do you think? Simple but I like it!

Food Log:

Breakfast: Eggs and apple

Lunch: had to skip lunch, left work early to take my oldest daughter to a Dr Appt. and completely forgot to eat...intermittent fasting day....yeah that's it!

Dinner: Smoked salmon, broccoli and too much ghost pepper hot sauce!

Snack:  None


Holy sore legs........ went weak on this workout

25 pushups x 2 sets
25 crunches x 2 sets

IronWhole360 - Day 16 Tuesday July 21st

Info: Oh hey so thought I posted this entry oh I don't know 2 days actually have to hit the "publish" button for it to work! Oh man what a week!

Sometimes I wonder how I get myself dressed in the mornings...

Food Log:

Breakfast: Eggs and 2 sausages

Lunch: Greek salad with romaine lettuce, baba ganouj (recipe coming soon by the way!) chicken, gyros meat, sauteed onions and peppers and this awesome cilantro/oil/pepper dressing

Dinner: Chicken and broccoli drizzled with Paleo Thai dressing

Snack:  None


Bodyweight Squat failure ladder - did BW squats until I couldn't, rested 60 seconds and did it again x 4

1st set - 122
2nd set - 88
3rd set - 83
4th set - 85 ( I wanted to die right here by the way, it would have been more pleasant than the way my quads felt)


Wednesday, July 22, 2015

IronWhole360 - Day 15 Monday July 20th

Info: You ever have one of those days where you just cannot catch up? So much stuff to do... I have to run a match this weekend, I'm shooting 3 matches this weekend,  I'm trying to get ready for Nationals in 2 weeks, school is in full swing, I have a BLOG to keep up on..... LOL it's OK if I don't stay busy I just get myself in to trouble anyways!

Too Busy? Nahhhh!

Food Log:

Breakfast: Eggs and 2 pieces of bacon

Lunch: Un-breaded buffalo chicken wings and salad

Dinner: Smoked salmon and broccoli

Snack:  None

Exercise:  Took the day off, had too much going on and completely forgot until 12am. Should have made myself get up and work out though! Lazy day 1/5 taken.


Tuesday, July 21, 2015

IronWhole360 - Day 14 Sunday July 19th

Info: In the last post I was worried about getting caught up with the updates, well that's taken care of so let me tell you what I got to do last night!

I got tickets to go see the Comedian/Actor Bryan Callen. Bryan is one half of pretty much the best podcast on the planet right now called The Fighter and the Kid . I have never been to a live comedy show, and all I know is the combination of Callen and Brendan Schaub (Yes the UFC fighter) on the podcast is hilarious so I thought this would be great too. I am literally sore from laughing so hard at this show. Callen is a master and is so effing hilarious it was almost hard to handle. His opening acts were great too so it was an AWESOME night!

If you don't listen to this podcast, YOU SHOULD!!

To top it all off, as we were leaving the club I noticed the crowd was a bit thicker on the street than I thought it would be...the comedians were outside meeting the fans. Bryan was awesome and we even chatted a bit about the podcast and then of course I had to be a fanboy and get a pic!

One of the funniest dudes around - Callen not me!
I did invoke one of my cheat days...after the show I had a beer, and decided to use my cheat day. Honestly it was a pretty weak cheat day, which is a good thing. but I have now used 1/5.

Food Log:

Breakfast: Eggs with sauteed mushrooms

Lunch: Chicken nachos with some extra cheese....Hey at least the chips were organic!

Dinner: Was pretty full from the nachos at lunch so I ate red vines and had ice cream for dinner....ugh

Snack:  Beer


Weak excercise day but I got some in:

25 pushups
25 lat pull downs with 75 lbs
25 body weight squats

IronWhole360 - Day 13 Saturday July 18th

Info: Wow it's easy to get behind on a daily blog! Sorry to everyone that's reading this (all 3 of you that is! Kidding!) I will try to do better to keep this up to date. Of course there is a one day lag, as I can't post about that day until I'm done with it.... I will do better though. I have a list that's 100 miles long that I need to get done with before the 6th of August....I'm heading to USPSA Nationals, which is the National Championship of competition pistol shooting! Its a huge deal for me, and like i said the list is long. So bear with me and we will keep our Paleo up to date as best I can!

Not a bad little dinner!

Food Log:

Breakfast: Spinach and farm fresh egg omelet

Lunch: Carrots, Smoked salmon, celery - was a snacking type lunch

Dinner: Sirloin steak with charred Brussels sprouts and broccoli

Snack:  none


Body weight squats - 3 sets of 25
Crunches - 3 sets of 25


Sunday, July 19, 2015

IronWhole360 - Day 12 Friday July 17th

Info: Whew, sorry for the delay on the updates, my cable modem/wifi router decided to die on me tonight at 10pm and of course there are no stores open that late that sells them! Got a new beefcake one that is about 4 times better and brand new so shouldn't have any more issues, and now my wifi is faster and so is my internet. I think my old one was dying for a while and causing all kind of speed issues. anyways enough of that, lets get to the Paleo shall we?

It's whats for lunch....and dinner......and breakfast the next day and......

Food Log:

Breakfast: Smoked Salmon and an apple

Lunch: Pork chop (no joke this thing was the size of my head), sauteed spinach with garlic

Dinner: After the head sized pork chop I wasn't that hungry so I snacked throughout the night, had a burger patty and a handful of pistachios

Snack:  none


Pushup failure sets: I did pushups until I couldn't do anymore, would rest 60 seconds and go again:

Set 1: 28
Set 2: 22
Set 3: 18
Set 4: 16


Friday, July 17, 2015

IronWhole360 - Day 11 Thursday July 16th

Info: Still haven't finished up my lifting schedule so I am piecing it together trying to hit all muscle groups at least once before I get back in to the actual gym and really go for it. Trying to get a little stress on the muscles so they aren't screaming at me after my first week of hardcore workouts. Seems to be working so far, I am slightly sore but still able to move!

It's whats for breakfast!

The Epic Burger - MMMMM

Food Log:

Breakfast: Leftover meatsa

Lunch: Smoked Salmon salad with Paleo Thai dressing

Dinner: Epic burger - Fresh burger patty topped with homemade crab salad (made with avocado mayo), bacon, jalapeno fried in the bacon fat, and avocado.

Snack:  none


Bicep Curl Superset
  • 25lbs x 10 reps alternating arms, 3 sets no rest, constant motion
Lat Pull Downs
  • 75lbs x 3 sets


Thursday, July 16, 2015

IronWhole360 - Day 10 Wednesday July 15th

So today was Prime day on was anyone else disappointed? They hyped it all up and there wasn't much on there. or if it was decent it sold out in about 3 seconds. I did grab a cool spiral veggie slicer so I can make Zoodles though (Zucchini noodles). OK enough about that, lets talk about that plan thing I alluded to in day 9's post.....yeah didn't have it finished and almost wasted a free day last night...nothing like busting out pushups in the basement at 12:30am!! I was busy with some school work and repairing my reloading press so I almost forgot! Saved it though at the last minute LOL

I needed this shirt last night LOL

Food Log:

Breakfast: Chicken salad with Paleo Thai dressing

Lunch: Chicken salad with Paleo Thai dressing and pineapple

Dinner: Meatsa with sugar free tomato sauce, sugar free pepperoni, mushrooms, onion, broccoli, spinach and jalapeno

Snack:  none

Exercise: Saved by the pushup? Yep!

  • 20 Pushups x 4 sets

IronWhole360 - Day 9 Tuesday July 14th

Got a regular workout in, was nice to do something other than pushups and crunches! I am putting together a planned workout program so it is easier to follow and stick to. For me following a plan and being prepared with my workouts makes them a lot easier to follow. It is a lot like bulk cooking and following a good diet.....If you are prepared it is a lot easier to do!

A solid plan will help you reach your goals

Food Log:

Breakfast: Eggs, pineapple, handful of almonds

Lunch: Chicken salad with romaine and Paleo Thai dressing
Dinner: Chicken and broccoli drizzled with Paleo Thai dressing

Snack:  none

Exercise: Finally got a decent workout in. I went light on the weight and reps in the effort to not be sore sore I can't move.

  • Overhead press - 75lbs x 25 reps
  • Bent over reverse grip row - 75lbs x 25 reps
  • Barbell high pull - 75lbs x 25 reps

Wednesday, July 15, 2015

IronWhole360 - Day 8 Monday July 13th

Ahhh a case of the Mondays! Brakes on my car are being silly again so I had to tear those apart instead of doing the workout I had planned. Still, got a minimum amount of activity in but it wasn't what I wanted. I have learned over the years of training and changing my nutrition intake that you have to roll with the punches sometimes and not let little things like this derail you. I did what I had time for and will forge on tomorrow!

Food Log:

Breakfast: Chicken salad with broccoli and Paleo Thai dressing

Lunch: Chicken salad with asparagus, jalapeno, onion, red cabbage, broccoli, mixed greens lettuce and olive oil/balsamic dressing
Dinner: Smoked Salmon and broccoli

Snack:  Handful of pecans

Exercise: 25 pushups, 25 Squats

IronWhole360 - Day 7 Sunday July 12th

Well week one is in the books, and I can say its been awesome. I wasn't prepared, didn't cook in bulk, had every excuse in the world to just eat garbage food and start "next week"......but I didn't.

I made a commitment, I sucked it up and I got my sh*t together. I won't lie to you, week 1 always sucks. Headaches, cravings, I don't wanna do name it, and it happens to you. Think about that...I get withdrawals from the food I eat! Now imagine the cumulative effect this is having on your body over years and years..CRAZY RIGHT? Here's the cool thing though. Change the way you eat, even if its just a little bit and you will see amazing results, and feel amazing! Don't believe me? Here is an update after 7 days on my stats:

Weight: 211.8 (Down from 218)
BF%: 26.4 (Down from 28)

I've done light exercise and changed my eating. That's it! Oh and for those that think "That's just water weight"....I drink a gallon of water a day at MINIMUM!

So let me ask you, what are you waiting for?

All it takes is a commitment and you can do it!

Food Log:

Breakfast: Sugar Free sausage, apple

Lunch: Beef Jerky, almonds, Quest nutrition bar - yeah I know but its gluten and sugar free and I was out on the range all day.
Dinner: Fuzzy's Taco Shop Big shredded chicken salad with habanero hot sauce for dressing - If you are in the Denver area check out Fuzzy's! The big salad minus the cheese is outstanding and Paleo!

Snack:  Handful of pecans

Exercise: Walked/Ran ~2 miles, 25 pushups, 25 body weight squats, 25 crunches


Tuesday, July 14, 2015

New Recipe - Paleo Non Peanut Thai Dressing

Since I am behind on the daily updates I figured I'd toss the new recipe out for you guys to try since I had it done and ready to release. This recipe takes about 5 minutes total so the risk vs reward is awesomely in your favor!

I have been making and testing this recipe over the last week or so and it turned out great! Let me know what you all thing and what you are drizzling this on!

Click the link or photo below to check out the recipe!

Great source of healthy fats and it goes with ALL kinds of foods!

IronWhole360 - Day 6 Saturday July 11th

Today started at 5am (yeah on a Saturday) Colorado Rifle Club had a USPSA Super Classifier that I was attending. Good news all around as throughout the day I got a classification bump to the next highest level, and I got in roughly 5 miles walking/jogging throughout the day....oh yeah and a LOT of Sun. Free tans are good even when you look like a racoon from wearing sunglasses all day!

I was happy with myself today, as usually a day on the range is followed by a few cold beers....and I was able to avoid that, so the Whole360 won that battle!

It makes me sad, alas it is a necessary evil for the time beer.

Food Log:

Breakfast: Chicken breast and an apple

Lunch: Faux-chos - nachos without the bad basically meat, hot sauce, lettuce, jalapeno and onion. Then I pretend its crunchy LOL
Dinner: Beef/pork patty pan fried crispy and tossed in to a romaine salad with Kalamata olives. Hot sauce for dressing

Snack:  Sausage/Jerky stick

Exercise: Walked/Ran ~5 miles


Monday, July 13, 2015

IronWhole360 - Day 5 Friday July 10th

Now that the first week is coming to a close and I am getting back in to the swing of things, I really need to focus on the fitness side of things and coming up with a solid plan. Will be working on that over this weekend if I have time. I am scheduled to shoot 3 matches between Saturday and Sunday so its going to be a busy weekend!

Food Log:

Breakfast: Eggs doused in Franks Red Hot

Lunch: Grilled chicken salad with broccoli and non peanut Thai dressing
Dinner: Grilled Chicken salad with romaine, kalamata olives, copious amounts of hot sauce and non peanut Thai dressing

Snack:  apple, extra broccoli

Exercise: 25 pushups, 25 crunches, 25 body weight squats x 2 sets


Friday, July 10, 2015

IronWhole360 - Day 4 Thursday July 9th

Not that there is anything wrong with body weight exercise, but to me it feels kind of like cheating. I mean I carry this weight around every day. Looking to ramp up the exercise next week majorly. My foot is feeling better everyday and the body weight stuff is at least conditioning me for what's to come. Next Monday sore foot or not I will be getting back to the gym and really putting in some work. I can't sit back and half ass this if I want to see the results I am aiming for!

'Nuff said friends. Lets do this.

Food Log:

Breakfast: Eggs doused in Franks Red Hot

Lunch: Grilled chicken salad with broccoli and non peanut Thai dressing
Dinner: Ground beef/Pork slices over a romaine salad with non peanut Thai dressing and guacamole

Snack:  apple

Exercise: 50 crunches, 50 body weight squats. Next week this area will be getting ramped up!


Thursday, July 9, 2015

IronWhole360 - Day 3 Wednesday July 8th

Info: Its been 3 whole days since I restarted the program, and I feel fricking great. Cutting out the gluten and the sugar is so huge guys, even if you aren't crazy like me and committing yourself to a year of this, do yourself a favor and give it a try. I am not gluten intolerant, no celiac, no allergies at all. But I can tell you that 100% I can feel a difference when I cut the gluten, sugar  and processed garbage. If you don't want to do a year check out the Whole30 Can you commit 30 days to a better life? I think you can!

Got my Rachael Ray on and created a delicious dressing/dip - Recipe will be going up soon!

Food Log:

Breakfast: Salad with ground beef/pork patty, balsamic dressing and olive oil

Lunch: Ground beef/pork patty and an apple

Dinner: Chicken salad with Not So Peanut Thai dressing (Recipe to follow soon!)

Snack:  none

Exercise: 50 pushups, 50 body weight squats


Wednesday, July 8, 2015

IronWhole360 - Day 2 Tuesday July 7th

Info: I feel like I never left the Whole360. That's a good thing as I thought it was going to be a real challenge trying to stick to a strict Paleo diet since I have been eating like crap for the last 5-6 months. The coolest feeling is I can feel my gut tightening up and my face slimming down and its been 2 days. I am pretty in tune with my body after doing the Whole360 last year so maybe that's why, but it sure is a good feeling. Makes me want to keep this up!

Dinner - So tasty! Can't believe I stopped eating like this!

Food Log:

Breakfast: Eggs and an apple

Lunch: Salad with a pork/ground beef burger. Balsamic and olive oil dressing

Dinner: Pork and beef burger patty sliced in to strips, pan fried to crispy edges, plated over ghee fried garlic zucchini, kalamata olives and marinara sauce

Snack:  none

Exercise: 50 Pushups, 50 body weight squats - feeling good doing this, will be cranking it up next week. Gout is still not my friend so cannot do a ton on my feet. It is getting better though which is a great thing!


Tuesday, July 7, 2015

IronWhole360 - Day 1 Monday July 6th

Info: Ahh here we are again another 360 underway. Like always I should have kept up with the last one and I would be so far ahead now, but I didn't! Luckily I got a nice warning (gout flare up) before it got totally out of hand like it did last time. This time around I'm making it hard on myself though. 360 of 100% clean eating, 5 days to stuff whatever I want in my face. 360 of physical activity, 5 days to sit on my butt and do nothing. That's it, no excuses.

Here are the "Before" pics and stats:

Weight: 218lbs
BF%: 28%

Before pics - man I have a giant head!

Food Log:

Breakfast: Eggs and an apple

Lunch: Salad with pulled green chili pork, balsamic vinegar and olive oil for dressing

Dinner: Burgers made with lean ground beef and ground pork, black olives, green olives, mustard and a dab of Avocado mayo

Snack:  none

Exercise: 25 Push ups, 25 bodyweight squats - going to start out slower this time since my foot is jacked up and I dont want to be so sore I can't walk!


Wednesday, July 1, 2015

Re-Enter the Whole360

Time to fire this back up again. As usual with me, I've been slacking and I almost paid the price for it.

2 nights ago my toe got sore....sure enough another Gout flare up was coming on. I'll be 100% honest I've been eating like garbage, drinking beer (it's so good though!) and slacking on the gym. A nice combo for my buddy Gout to pay a visit for sure. Needless to say I was pissed off. If you have never suffered from Gout you have no idea how intense this pain can be. I've been through a lot and I would take any pain I have been through in my life over Gout. Yeah its THAT nasty. It was the wake up call I needed. Its self inflicted and I deserved it. Luckily it was a minor flare up and after chugging 3 large bottles of tart cherry juice, and several gallons of water a day it has started to go away. Its still sore, but I got lucky and dodged a major flare up (what motivated me to do the first Whole360).

Wake up call accepted. I will be on here like I was last time - with new challenges, recipes and contests for all of you that are still following along.

And to the Paleo lifestyle.....I apologize I left you and cheated on you with nasty foods. I'll try my best not to do it again!

And for those of you that didn't follow along on my first journey here is what the Whole360 commitment is, although this year I am making it tougher and its getting a new name Iron Whole360!

  • 360 days out of the next year - 100% Paleo eating (Whole30 compliant even, I'm going super strict - it gets me the best results)
  • 5 days out of the next year - I get to eat or drink whatever I want
  • 360 days out of the next year - Exercise of some sort. Gym, Jog, Bike whatever, some form of exercise is required
  • 5 days out of the next year - I get to sit on my ass and do NOTHING

There you have it, it will be nice to see you all again, and get my Paleo health back. I am going to be starting Monday July 6th so look for daily blog posts, before pics, and recipes to start showing up then!

Ive got some great new recipes I've been developing for you already set to go!!!

See you all soon!!