So, I for one am certainly finding this diet a challenge. I love it, it's tough. Don't get me wrong - I'm leaning up but I feel like I need assistant blockers around each corner. Not to mention the anxiety of one of your friends or clients catching you with your hand in the cookie jar. This week I was able to stay in the mid 80 percentile for the zone-paleo. I had (in reverse order) about a gallon of popcorn, a half a brick of brownie (thank you CFP), daily wallop of cream in my quad americano and maybe a little honey, an eggnog latte, and probably too many seedless but delicious red grapes, and a little vino - altogether around 2 litres (shout out to Killer Cab of Pacific Breeze Wineries).

Not bad for the week, right?? No cheese, ice-cream, scotch, or bread.

What were your treats and diversions off the diet??? Post your confessions and nightmares (BK woke up in a cold sweat dreaming about cheeseburgers). Could you stay away from bread, cereal, starch and sugar??

On a Good Note
- I bought 12 different vegatables today to put in my weekly rotation
- Ate a bunch of Moose, Bison, Halibut and Salmon to put on a little muscle. Around 170g protein/day
- Ensured every meal included protein, good fats and a decent amounts of lower glycemic fruits and veg
- and of course took my 8g of Omega-3 Fish Oil each day

Paleo Challengers
Please compile your food log (amounts and all) and save it as a PDF. Send it in Tuesday to .(JavaScript must be enabled to view this email address).

Monday's Class

Technique
Going overhead with the barbell. Practice perfect starting and finishing positions. Get that bar going through a full range of motion and locked out.

Workout
"Tweaking Melanie"
10 mins - max reps back and forth of:
- 135lbs Shoulder to Overhead without dropping (use press, push-press, push-jerk)
- & Chest to bar Pull-ups

*ladies weight is 85lbs, you may go back and forth as many times as you like
** partner up and have your co-athlete count and cheer you on for the workout, then switch up.

TBear

---

1. 255lbs Jerking... WOW Lumber, nice improvement man. It looks like I'd better starting working out again. I'm doing this Tweaking Melanie tonight, looking forward to catch you, guys, again.
   Cheers,
   Joel
   Posted by Joel   on  11/16   at  03:38 AM
2. Hey Joel, we miss you. BTW - the thing with Lumber is he's not anywhere close to 100% so that's pretty scary power.
   
   My dietary sin - I ate a whole apple rhubarb pie to myself this weekend.
   Posted by Darth Erkel   on  11/16   at  05:24 AM
3. Thanks for the support guys it helps a lot.
   
   As for the work out is it scored as total reps? And you can do as many of either a syou want like if I did 10 C to B and 120 C & J my score is 130 or do you have to do an equal number of both?
   
   Lastly the cheats 3 doughnuts, a venison burger, roughly 7 pints of beer (1 Wednesday and 6 Friday), a sausage, a plate of wings and french fries, a bottle of wine (half Tuesday and half Saturday) and 100ml of Ranch dressing.
   
   Moving forward I am going to have to be more disciplined. Good luck everyone.
   
   Oh and nice cheat Rob I like it.
   Posted by Lumber   on  11/16   at  08:09 AM
4. Cheat: Yoghurt and granola every breakfast. I hate eggs in the morning.
   
   Bright side: I've ended a 15 year vegetarian diet to incorporate pork, deer, and moose...and no, you don't feel sick when you eat meat after going so long without it. You feel pure joy.
   Posted by lecheng   on  11/16   at  09:00 AM
5. Struggling a good bit with the diet. I'm tyring to do the zone 95% of the time and Paeleo where possible. Reason/logic being I want to make the changes on a permanent basis and going cold turkey i think is too hard. Now for the excuses....super busy in work, super unorganised, super hungery and also trying to break the eating habits of the last 1/4 of a century are proving a little more difficult than initially envisaged. Breakfast and lunch are easy. dinner is quite difficult. I'm finding I am starving the whole time (anyone else finding this?) Without a doubt hardest thing is cutting out bread, pasta and the likes. Cheats in the last week, 4 beers, 1/2 bottle of vino. Mexican on Saturday night( all the trimmings), few granola bars yesterday and a big bowl of spag bol last night!!! I suppose that isn't too bad. I wish I had eaten a whole rhubarb pie....mmmm pie
   Posted by Peteros   on  11/16   at  09:15 AM
6. Workout is scored like this.
   
   Clean up 135lbs to shoulders and pushpress the first 10 then rest on shoulders for a few seconds and knock off 6 more push jerks before throwing the bar to the ground. Your done when put it back on the ground. Score 16 then move on to how many pullups you can consecutively do to the chest. 14 - Nice. Now back on the bar for shoulder to overhead reps.
   Then back to chesties.
   
   Have fun. I'd like to see scores in the 100's.
   
   Tbear
   Posted by Tbear   on  11/16   at  10:47 AM
7. Did pretty well on the paleo stuff last week, had a few non-paleo moments on the weekend... didn't eat a whole pie or anything though Felt totally spaced out all week though...
   Posted by Jill   on  11/16   at  11:01 AM
8. Im doing OK diet wise...... about 80% paleo... I have grated apple ,carrot and pineapple mixed with a little coconut milk for breaky with a side of broiled salmon.... tasty!....
   I have been cheating a little with gluten free bread and even had gluten free pasta at an Italian restaurant last week...but on the whole I didnt eat a lot of bread anyway so cant say thats a big change for me .... i m not feeling like im leaning out any but i do feel less bloated .....
   Posted by zola   on  11/16   at  11:17 AM
9. Is there a 6pm class today with madlab on?
   Posted by cam   on  11/16   at  01:13 PM
10. Forgive me T-Bear for I have sinned.
    
    I was doing ok until the weekend came along. A large extended family dinner inevitably meant that cheating ensued. To be honest, I would have felt socially awkward not cheating, and my dad's side of the family already thinks I'm weird (on the positive side, my cousin is stoked to come in and get his ass kicked at CrossFit). The result: rice, focaccia bread, pecan pie, lemon mousse.
    
    Then the following day was my roommate's birthday and I was on cake making duty - delicious baked chocolate cheesecake layered with brownies and double stuffed oreo cookies. On the positive side, it was by far the best cake I've ever made. I might have had more than two pieces of it.
    
    Back on track.
    Posted by Emily   on  11/16   at  02:16 PM
11. Thank you Starbucks Holiday lattes for screwing up my Paleo diet. And the Mac n' Cheese from the Narrow. But I am eating more veggies and like drinking the almond milk.
    Posted by Lauren   on  11/16   at  09:14 PM
12. Besides the fact that I seem to always be hungry it has been a successful, and not to mention tasty little week that has for sure pushed me to become a better cook. For my guilty cheats this past weekend I went back to my old favourites...pizza, poutine and a pitcher of beer...all in one meal…no joke...I love eating like a fat kid and I am not going to lie it was AMAZING!
    Posted by Crystal   on  11/16   at  10:48 PM
13. I am looking forward to seeing everyone again soon.
    
    btw - What is lumber's body weight these days?
    Posted by Tone   on  11/17   at  06:25 AM

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