Tuesday, September 29, 2009

Tuesday Tallies: Primal Menus & Movement

Welcome to Tuesday Tallies, my weekly answer to the FAQs: What do you eat? and Good gravy, woman, how much do you work out?

(For those who prefer not to slog through the details, the brief answers are, respectively, a lot and not as much as you'd think.)

Primal living is hardly a matter of dietary deprivation or physical exhaustion. To paraphrase primal guru Mark Sisson: Eat real food. Move around a lot at a slow pace. Lift heavy things. Sprint occasionally. Get enough sleep.

In other words, it's a simple matter of living well, eating the right foods, and working out smart instead of long. Below are samples of my attempt to do precisely that:

Wednesday's Food as Fuel:

Vegetable and sausage omelet. Cherry tomatoes with olive oil and lime.
Apple with almond butter.
Spinach salad with black olives and hard boiled eggs.
Sardines in mustard sauce. Sundried tomatoes.
Chukar fried in butter with fresh herbs. Pork tenderloin. Sauteed vegetables. Spinach salad with avocado, artichoke hearts, and olives.
A couple beers and some whiskey.

2,464 calories, 113g carbs, 145g fat, 122g protein

Wednesday's Workout:

Rest day from formal workout. Slept in instead!
12 mile equine endurance conditioning ride with some running beside the horse.
Farm chores and general activity.

Thursday's Food as Fuel:

Spinach salad with avocado and hard boiled eggs. Grapes.
Coconut and White Fish Stir Fry.
Primal nut and coconut mix.
Two hard boiled eggs. Cucumber slices with feta.
Chicken breast with peach chutney. Spaghetti squash sauteed with butter and crisped sage leaves. Cherry tomatoes.
Dark chocolate and coconut milk.

2,217 calories, 107g carbs, 157g fat, 123g protein

Thursday's Workout:

5x rotation of push-ups, heavy squats, and overhead presses
3x renegade rows
2x pull-ups

Sunday's Food as Fuel:

Coconut milk.
Primal Hamburger Casserole (recipe coming later this week). Egg over easy.
Spinach salad with tuna.
Apple with almond butter.
Turkey drumstick and thigh, with skin.
Dark chocolate and green tea with coconut milk.

2,034 calories, 71g carbs, 137g fat, 147g protein

Sunday's Workout:

6x rotation of incline push-ups, weighted walking lunges, pull-ups, and weighted hanging leg raises

Primal living: So easy, a caveman could do it! ;)

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