Peak Paleo

Welcome to Peak Paleo! A project in understanding the affect of crossfit and a Paleo lifestyle on one's body and mind.

What started as a 30 day challenge has turned into a lifestyle and I'd like to share my experiences with you to help others make the positive change.
Steve's Original
Recent Tweets @PeakPaleo

Watch it! I watched this last night and I highly recommend it for those with kids and even those that do not have kids.

While I have been on a mission to learn and understand as much as I can about nutrition over the last 3-4 years this brought a whole new perspective into play. This isn’t as “political” as I would have thought and that might turn some people off but you should still check it out. I believe one of the biggest issues we face today is so much confusing information around what is healthy, low-fat, low-carb, high protein, calories in vs calories out, sugar detox, magic diet pills etc BUT it is up to you to learn and experiment with what works for you.

You can say the government got us into this and should get us out. You can say it is all BIG FOOD companies on the hunt for profits. You can say a lot of things but ignorance is not bliss. Nothing prevents you from taking steps to educate yourself. There are tons of resources to review and form your own opinion on what is “healthy” and I think it is your own responsibility to do it, especially if you have kids.

This is my public service announcement of the day! Happy to share any of the resources I’ve discovered over the years and the philosophy I have adopted. The biggest problem I have is that I have not filtered that down to my kids as much as I should have, BUT that changes today. Sorry girls, I know you will hate me for a bit but you will not live a shorter life than me because of me!

I’ve been slacking on keeping up with my blog but it’s been a rough summer. Built a new house, had a baby and another surgery all in a few weeks. Now I’m about 7 weeks in and feeling like things are getting better but still hectic. Missing the gym for sure and need to get back in to feel better. Here are a few random pics of some of my favorite meals lately.

Mmmmmmm! Getting used to my new kitchen! Filet done in the iron skillet…even grilling doesn’t compete!

Sautéed kale in bacon grease. Not much else needs to be said about that.

Roasted broccoli in olive oil, salt and pepper.

Pretty simple yet pure bliss to the taste buds.

Volume dead lifts call for volume breakfast! Today we hit 5x5 at 75% and sweat it out. I love those kinds of work outs.

For breakfast I went with 2 eggs cooked in ghee on a bed of spinach with a left over pork chop thrown in for good measure…and extra protein!

I also had a frothy, maybe too frothy, protein - coffee - coconut milk - frozen peaches shake. I think the hot coffee was a bit much on the cold coconut milk. Oh well

Great start to the day today!

Great win boys!  Let’s regroup and get one against Portugal!

Great win boys!  Let’s regroup and get one against Portugal!

We hit up Whole Foods today for lunch and I walked out with this gem and an honest tea for under $10! Brisket with a side of citrus kale topped off with a tomato and beets. Too notch!

The macro break down here was approximately
- 540 calories total, 26g fat, 17g carbs, 60g protein
- Brisket 460 cals, 26g fat, 0 carbs, 56g protein
- kale 34 cals, .5g fat, 6.7g carbs, 2.2g protein
- tomato 16 cals, 0 fat, 4g carbs, 1g protein
- beets 24 cals, 0 fat, 6g carbs, 1g protein

Last nights dinner was steak with a side of roasted asparagus and some sweet sausage crumbles.

Yesterday I nailed it with Paleo macros. Missed calories by 167 but nailed all my ratios.

Steak, eggs and spinach for breakfast to start the day!

Well this post was going to be much more informative but I lost it when I was just about done! Damn iPad app!

This breakfast was about:
- 530 calories
- Fat: 40g - 66%
- Carbs: 19g - 14%
- Protein: 28g - 20%

Those are just about the ratios I’m shooting for with this macro program. The original post was all about the maconutrition workshop I attended at Crossfit Full Circle yesterday.

I got a wake up call on my measurements for sure.

Weight: 212# this is what I was at over 3 yrs ago :(
Lean muscle weight: 156#
Fat weight 56# It is crazy to think I’m carrying around 56# of fat!
Fat %: 26% Officially obese! WTF
Rating from exrx.net? “POOR” Well no shit!

Other measurements I took:
Waist: 42.5 in
Hips: 42 in

This is a huge wake up call. It only took me about 6 months to get back to these numbers vs 2 yrs working them down into an acceptable range. That. Is. Crazy!

The macro numbers I worked out yesterday were as follows:

- Total calories 2,042
- Protein: 141g or 564 cals - 28%
- Carbs: between 77g - 110g (308-440 cals) - 15% - 22%
- Fats: between 115g - 130g (1,038 - 1,170 cals) - 51% - 57%

The ranges are for flexing the days between low and medium carbs. I have a high range as well but my targets are above.

Yep! The body is crazy complicated. I will work to track everything during this first week as I dial in the paleo/primal style of eating to see how that tracks out according to these ratios. This is a 12 week class so hope to get plenty of education on macro nutrients! We will see.

I’m still pissed about my original post getting lost!

Nice frothy coconut oil coffee to start the day!

Hit my favorite lunch spot today. Chicken Fiesta! Otherwise known as Chicken Party around the office. So good! I had a half chicken and a double order of yucca fries. Not exactly primal with the fries but I just had to chow on them.

Last night I made the “Better Than Fried Chicken” recipe posted on Marks Daily Apple. Side if curry roasted cauliflower. This chicken is awesome so check it out! http://www.marksdailyapple.com/better-than-fried-chicken-with-coconut-aminos-dipping-sauce/#more-50059

I made some delicious Orange Roughy tonight with a side of curry roasted cauliflower. Mmmmm!

Remembering how easy it is to add in some green veggies with breakfast. Two eggs fried in ghee on a bed of baby spinach with a side of bacon. The yolk is like a warm dressing for the greens. So good, so easy! This took less than 8 mins to make.

Good to be back in the gym after a weekend recovering from the KBS 23 workout on Thursday. 

Today we hit dead lifts hard. 

3x5 @ 285#

then

12-11-10-9-8-7-6-5-4-3-2-1 @ 145#

EMOTM 12

If I did the math right I think that is something like 93 dead lifts!  I spent some time on the foam roller before I left and I’m glad I did because I feel pretty good. 

Breakfast was 3 hard boiled eggs and 4 strips of bacon.

Lunch is leftover NY strip and some spinach

Become a possibilitarian. No matter how dark things seem to be or actually are, raise your sights and see possibilities - always see them, for they’re always there.
Norman Vincent Peale (via motiveweight)