New Plans...

Ok - so here is what I have picked up over the last 10 days...
I recently went to a local CrossFit gym and had a whole Bio-Signature make up done on my eating, exercise, and sleeping habits. A 12-point Body Fat measurement assessment was done along with a couple other little tests and a questionnaire. I have a diet, exercise, and supplement plan that I am on (3 days into it). I was surprised by the feedback...

For 12 years I had been Vegan. There are some challenges that come along with eating this way, especially for such a long period of time. One of the biggest challenges is the breakdown of your stomach lining and the reduction of proper stomach acids to effectively pull the nutrients from your 'fuel'. I have been eating a very Paleo diet since July and strict Paleo since October. Paleo is about as dramatically difference from Vegan as you can imagine. Lots of Lean Meat, Veggies, Fruit, Nuts and Seeds... No Sugar, No Dairy, No Grains. Foods in their natural state and according to the season.

I have seen great improvements in my performance since July, but I was kind of expecting more - especially since I had made such a dramatic diet change. Well, now that I have found out about this stomach acid thing (along with a host of other supplements), I am EAGER to see what will await.

My diet has changed slightly - now I eat 1g Protein for every pound of Lean Muscle Mass (so 163g Protein a day!!!).
Also, I have included iodine, Vitamin D3, Selenium, Fish Oil (a lot of it) and a high quality multi vitamin.
The timing of my eating has also changed... specific Post Workout Meals and ensuring I am eating enough meals to get all of that protein into my day.

The last couple of changes have to do with 'How I am exercising' and Sleep.
I am on a Performance/Strength focus, so more heavy lifting and focus on skills, less fast pace/intense Met-Cons.
Sleep for recovery- as much as possible and in a DARK DARK room... minimum 7 hours - preferably +9 (I have not been able to do over 7 yet)

I will keep this thread going as stuff changes... Should be fun.

Now - here is an example of 'Heavy Lifting' routines:

As Many Rounds as Possible in 20 minutes
1 Deadlift - 80% of 5Rep Max (for me = 245lbs)
1 Pull Up with a 20# dumbbell on my feet
3 Deadlifts
3 weighted pull ups
5 Deadlifts
5 weighted pullups

I was able to complete 6 rounds! 2 days later and I am still feeling it.

Yesterday I worked on my Bench Press, looking for my 5 Rep Max... I found it at 175#
I finished up the workout out with a quick Met-Con:
21-15-9
Kettlebell Swing with 53#
Box Jumps onto a 20" Box