Monday AM weight 187.4
The coffee experiment has been pretty good. I haven't been nearly as ravenous at 2pm as I would have been without the fat in the coffee. I know this because I have been skipping breakfast for a long while, and usually just have some coffee with half/half. I would feel intense hunger by noon in the past.
My flu is on the tail end. Still coughing a lot, though. Being sick is a motherfucker.
Did a lot of reading and listening to IF and paleo stuff over the weekend.
Some of the podcasts are super informative.
The Paleo Solution, and the Bulletproof Exec are the ones I've spent the most time on, recently.
I learned about more MCT (coconut oil) science, including it's high percentage in breast milk and commercial baby formula, it's ability to negate the effects of Alzheimer's disease, and loads of other stuff.
It was a diet-sciencey weekend, to be sure.
Monday, October 29, 2012
Tuesday, October 23, 2012
Experiment with 18/6 IF and 'bulletproof coffee'
So I'm not training this week. I'm fighting a wicked little head cold and on some meds. So I can't report on the training I'm doing. However, I'm when I'm not training, my mind is still mulling over how to become better. I don't seem to be able to help it. Probably a personal problem.
Instead, I'm going to try a month long experiment. I've been reading this guy's blog. www.bulletproofexec.com He basically is a body-hacker guy who is ripping off paleo dieting, leangains IF, and some other biofeedback stuff to try to squeeze more performance out of his body. I have no issue with the ripping off other than he's trying really hard to monetize it. He has some pretty far-out hippy shit that he talks about too. 'Earthing Mats' and stuff... Not sure what to think about that stuff.
One of the most captivating things is his 'bulletproof coffee' which basically amounts to butter, coconut oil, and 16 oz of coffee in the A.M. His logic is that the short/medium chain triglycerides are brain fuel, filling, and allow you to make it through to your first meal more easily and with more energy. He talks about how sluggish you can feel doing an IF and grumpy, etc. I have experienced this with my 2x a week 24 hour fasts that I've been doing for several months. I'm intrigued enough to try this method.
In conjunction with this, he uses a 18 hours fasted, 6 hours fed IF protocol. This is done daily. So you just don't eat till 2pm, then you eat the foods on this diagram in the 'green section' until 8pm. I don't expect that I'll be eating only grass-fed beef/butter/ and broccoli, but I will comply to the feeding window.
Another weird thing he recommends is taking salt immediately upon waking. 1/2 Tsp with 16oz of water. He argues that it helps in the AM when your body needs sodium to help 'wake you up'. I haven't dug into this at all, but salt is good so I'll try it.
He also talks about myotoxins and fungi on coffee beans. I'm going to go ahead and disregard that as well. The crux is that you feel fed and energized during those crucial waking hours when you feel like having a bite.
I am a little concerned with the extra calories that 2 Tbl of butter and 1 Tbl of coco oil adds. I'll see how it affects me. I'm going to attempt to not change anything else to see if the daily fasts mixed with calories from butter change anything for the better.
The greatest reason I expect it to work is that my fasted state goes PAST my jobs standard lunch hour. I'll miss out on a LOT of lunches at restaurants. More savings, less crap food, more fat loss. If the coffee keeps me sated for those first hours until 2pm, then even better.
Instead, I'm going to try a month long experiment. I've been reading this guy's blog. www.bulletproofexec.com He basically is a body-hacker guy who is ripping off paleo dieting, leangains IF, and some other biofeedback stuff to try to squeeze more performance out of his body. I have no issue with the ripping off other than he's trying really hard to monetize it. He has some pretty far-out hippy shit that he talks about too. 'Earthing Mats' and stuff... Not sure what to think about that stuff.
One of the most captivating things is his 'bulletproof coffee' which basically amounts to butter, coconut oil, and 16 oz of coffee in the A.M. His logic is that the short/medium chain triglycerides are brain fuel, filling, and allow you to make it through to your first meal more easily and with more energy. He talks about how sluggish you can feel doing an IF and grumpy, etc. I have experienced this with my 2x a week 24 hour fasts that I've been doing for several months. I'm intrigued enough to try this method.
In conjunction with this, he uses a 18 hours fasted, 6 hours fed IF protocol. This is done daily. So you just don't eat till 2pm, then you eat the foods on this diagram in the 'green section' until 8pm. I don't expect that I'll be eating only grass-fed beef/butter/ and broccoli, but I will comply to the feeding window.
Another weird thing he recommends is taking salt immediately upon waking. 1/2 Tsp with 16oz of water. He argues that it helps in the AM when your body needs sodium to help 'wake you up'. I haven't dug into this at all, but salt is good so I'll try it.
He also talks about myotoxins and fungi on coffee beans. I'm going to go ahead and disregard that as well. The crux is that you feel fed and energized during those crucial waking hours when you feel like having a bite.
I am a little concerned with the extra calories that 2 Tbl of butter and 1 Tbl of coco oil adds. I'll see how it affects me. I'm going to attempt to not change anything else to see if the daily fasts mixed with calories from butter change anything for the better.
The greatest reason I expect it to work is that my fasted state goes PAST my jobs standard lunch hour. I'll miss out on a LOT of lunches at restaurants. More savings, less crap food, more fat loss. If the coffee keeps me sated for those first hours until 2pm, then even better.
His main gripe with non grassfed butter is that it has lower amounts of D, CLA, and assorted other vitamins. I supplement Vitamin D, take a multi, and have Conjugated linoleic acid, so I'm not sweating that too much. Also... come at me myotoxins.
My current weight is 190.4lbs.
Daily supplements (when I remember):
multi, D3, fish oil, ZMA before bed
Will report back.
Friday, October 19, 2012
week of 10/15/12
Monday: feeling sick rest
Tuesday: not too back, jumped rope for 30:00
Wednesday: MT, ropes, leg check to knees
sparring was legit. I sparred Will. He made me feel like a little kid. "glad you're feeling better, spar will" jesus.
It was great
Thursday:
Armbars from mount:
go to S mount. If you can trap both arms, attack the main arm by posting off hand, and swing leg around. Try to finish without falling from top position. If he breaks free, swing around and attack the other arm.
Kimura stomp thing.
Usually comes from guy w/ hands on hips trying to break guard. Pry elbow away and lift that side foot onto hop to keep arm away from body. Get kimura grip. Sling that leg across back once grip is established. Finish if possible. If he posts his leg, grabs pants and traps his hand, you can use that top leg to stomp away while you rip the grip on the pants. Must have explosive movement.
KesaGatame and side control and N/S:
Side. Really sink hips, knee by his hips, other leg sprawled trying to bury that hip on the ground. preventing him from getting his near arm under your sprawled leg to make space. arm near head should try to cradle the head. other arm should be either by his far hip, under his arm, cradling the shoulder. If the near arm exposes itself, push it across, and work for an arm triangle. use body weight to keep that arm trapped while the grips change around.
switching to kesa:
over hook near arm and yank up. step lowest leg under. Try to keep butt on ground. now that switched hips, keep lowest leg bent and on foot, other leg sprawled high above his head, try to tuck your head against his chest to pin. The overhooked arm and hips are the primary method of control. Your other hand can either scoop the far arm or the head.
going N/S. keeping chest contact, use bottom arm to weave under near arm and to opposite side of his head, pinning the arm and amking him look away. your weight will sometimes trap that arm on his face or chest. This can be used to set up the arm triangle, so you can either mount to finish, or go all the way around and start walking around.
Transitioning side/kesa/NS/KoB drilling. on a heavy bag (mma drill). Side, Kesa, side, reverse Kesa, mount, reverse Kesa, side, Kob, mount, Kob etc etc.
Guillotine drill: head on same side, practice hopping to other side to relieve pressure.
standing Guillotine defense: reach arm that is inside up and over his far shoulder. reach outside arm inside his outside leg, get hips in, posture up, slam and land in side control, out of danger.
Then you can work your escape by using shoulder to pressure and post up on his neck.
Tuesday: not too back, jumped rope for 30:00
Wednesday: MT, ropes, leg check to knees
sparring was legit. I sparred Will. He made me feel like a little kid. "glad you're feeling better, spar will" jesus.
It was great
Thursday:
Armbars from mount:
go to S mount. If you can trap both arms, attack the main arm by posting off hand, and swing leg around. Try to finish without falling from top position. If he breaks free, swing around and attack the other arm.
Kimura stomp thing.
Usually comes from guy w/ hands on hips trying to break guard. Pry elbow away and lift that side foot onto hop to keep arm away from body. Get kimura grip. Sling that leg across back once grip is established. Finish if possible. If he posts his leg, grabs pants and traps his hand, you can use that top leg to stomp away while you rip the grip on the pants. Must have explosive movement.
KesaGatame and side control and N/S:
Side. Really sink hips, knee by his hips, other leg sprawled trying to bury that hip on the ground. preventing him from getting his near arm under your sprawled leg to make space. arm near head should try to cradle the head. other arm should be either by his far hip, under his arm, cradling the shoulder. If the near arm exposes itself, push it across, and work for an arm triangle. use body weight to keep that arm trapped while the grips change around.
switching to kesa:
over hook near arm and yank up. step lowest leg under. Try to keep butt on ground. now that switched hips, keep lowest leg bent and on foot, other leg sprawled high above his head, try to tuck your head against his chest to pin. The overhooked arm and hips are the primary method of control. Your other hand can either scoop the far arm or the head.
going N/S. keeping chest contact, use bottom arm to weave under near arm and to opposite side of his head, pinning the arm and amking him look away. your weight will sometimes trap that arm on his face or chest. This can be used to set up the arm triangle, so you can either mount to finish, or go all the way around and start walking around.
Transitioning side/kesa/NS/KoB drilling. on a heavy bag (mma drill). Side, Kesa, side, reverse Kesa, mount, reverse Kesa, side, Kob, mount, Kob etc etc.
Guillotine drill: head on same side, practice hopping to other side to relieve pressure.
standing Guillotine defense: reach arm that is inside up and over his far shoulder. reach outside arm inside his outside leg, get hips in, posture up, slam and land in side control, out of danger.
Then you can work your escape by using shoulder to pressure and post up on his neck.
Tuesday, October 9, 2012
Week of 10/8/12
Monday: "flow yoga". I continue to be humbled and made tired by yoga. This was the last class of my 4class package. I had different instructors each time for this short yoga experiment. It was good to get varied approaches to teaching and to how to describe the positions. I'm going to visit paul soon and take a hot yoga class.
Tuesday: Gi:
arm bar practice.
Sweep off of this attempt:
flower sweep. The key is pulling his weight on top of you. If he's lighter, use your leg underhook to pull him on top. If he's heavier, bring yourself to him, and get under him to break his base. The leg that's across his back is used to off balance him. Attack for the arm bar a few times, if he defends or locks his arms up, then use the leg that would pass over to kick out, and go out and under with that free leg. Chopping his base while lifting his base on the underhook side. End up in mount. If you keep the arm, then go straight to the mounted arm bar.
Good rolls. I just got done listening to a Gracie talking about having fun and it really helped my mindset during the rolls. I'm debating doing NAGA, but it's coming December 1. Not sure if I'm going to sign up or not. That's $100 I don't have to spend.
Jamal did an awesome job coaching us tonight. Great details and explanation of WHY we were doing stuff. Framework stuff. This is a welcome refresher. Raph is in Brazil for 2 weeks. I'm stoked that Jamal is teaching.
I pulled off a few cool sweeps that I've been studying (tripod sweep), and a choke from the mount (sort of a neck crank front naked choke thing). As usual, G was aggressive and kept ending up on top. He was yanking his arms out of my attacks. I need to keep tighter when I'm attacking. I survived pretty well against Ron and Jamal, stalling their submissions. The arm bar stall works really well. basically you hide your arm behind your arm as if you were doing a RNC.
Wednesday: MT
Good workout, good sparring. evade technique
Thursday:
armbars from mount
variation 1: cross hands around arm, post on chest, swipe leg around head while falling back into arm bar.
variation 2: get high mount, trap arm, use other hand to post off of face, go to S-Mount, swing leg round
variation 3: get high mount, trap arm, post off face, shift weight back onto his ribs, swing leg around, then fall back into arm bar.
Friday:
Deadlifts 5x5
kb warmup, jump rope 3:00, dl 120x12
220,270,270,270,300 x 5 3 minutes rest minimum between sets
Tuesday: Gi:
arm bar practice.
Sweep off of this attempt:
flower sweep. The key is pulling his weight on top of you. If he's lighter, use your leg underhook to pull him on top. If he's heavier, bring yourself to him, and get under him to break his base. The leg that's across his back is used to off balance him. Attack for the arm bar a few times, if he defends or locks his arms up, then use the leg that would pass over to kick out, and go out and under with that free leg. Chopping his base while lifting his base on the underhook side. End up in mount. If you keep the arm, then go straight to the mounted arm bar.
Good rolls. I just got done listening to a Gracie talking about having fun and it really helped my mindset during the rolls. I'm debating doing NAGA, but it's coming December 1. Not sure if I'm going to sign up or not. That's $100 I don't have to spend.
Jamal did an awesome job coaching us tonight. Great details and explanation of WHY we were doing stuff. Framework stuff. This is a welcome refresher. Raph is in Brazil for 2 weeks. I'm stoked that Jamal is teaching.
I pulled off a few cool sweeps that I've been studying (tripod sweep), and a choke from the mount (sort of a neck crank front naked choke thing). As usual, G was aggressive and kept ending up on top. He was yanking his arms out of my attacks. I need to keep tighter when I'm attacking. I survived pretty well against Ron and Jamal, stalling their submissions. The arm bar stall works really well. basically you hide your arm behind your arm as if you were doing a RNC.
Wednesday: MT
Good workout, good sparring. evade technique
Thursday:
armbars from mount
variation 1: cross hands around arm, post on chest, swipe leg around head while falling back into arm bar.
variation 2: get high mount, trap arm, use other hand to post off of face, go to S-Mount, swing leg round
variation 3: get high mount, trap arm, post off face, shift weight back onto his ribs, swing leg around, then fall back into arm bar.
Friday:
Deadlifts 5x5
kb warmup, jump rope 3:00, dl 120x12
220,270,270,270,300 x 5 3 minutes rest minimum between sets
Wednesday, October 3, 2012
week of 10/3/12
monday:
10 mins of jump rope 40/40 pushups squats
50 left / rt kicks. low/high kicks
pads: 1,2,lk, check, evade teep, rk and opposite
mitts: 1,2,body block rt, rt uppercut, 3,2 step 2
1,2,3,body,bodylft, lt up, 2,3,2 step 2
1-10 bodybody,lt up, 2,3,2,step 2 step 2
tuesday:
bjj
double under pass: both arms in, open lapel, thumb in, pressure and pass
double under to back take, as you apply the pressure, grab the pants, left and start to take back, establish hooks and over/under grips. begin working chokes
if he weights his hips, and tightens up, just back away and pin one leg to the ground, get a knee through and pin that leg as you swing the other leg around behind and back to establish side control
Wednesday:
Yoga.
Good instructor there today. Very detailed. I guessed he was an engineer or a programmer. He is a programmer.
Thursday:
BJJ
working side control positions.
Practiced circling sides as the guy on bottom starts to shrimp out. Put head on side you're on, pin his top knee down, then swing legs around head and reestablish control on other side. You can either face his legs or his head for this, though the legs seem easier.
You can also take full mount in this transition.
Guy on bottom's goal is to grip and make space to recompose. so guy on top must work to clear his knees and establish.
If guy get's 1/2 guard as you swing around, try to establish 1/2 mount, then take back, work chokes and arm locks.
Friday:
2 miles run
Saturday:
Gi: Simple sweeps and more of what we did thursday
No Gi: good grappling day. Landed some good moves against people that used to tool me up. He took about 3 months off, and I caught him in a head and arm choke from guard.
10 mins of jump rope 40/40 pushups squats
50 left / rt kicks. low/high kicks
pads: 1,2,lk, check, evade teep, rk and opposite
mitts: 1,2,body block rt, rt uppercut, 3,2 step 2
1,2,3,body,bodylft, lt up, 2,3,2 step 2
1-10 bodybody,lt up, 2,3,2,step 2 step 2
tuesday:
bjj
double under pass: both arms in, open lapel, thumb in, pressure and pass
double under to back take, as you apply the pressure, grab the pants, left and start to take back, establish hooks and over/under grips. begin working chokes
if he weights his hips, and tightens up, just back away and pin one leg to the ground, get a knee through and pin that leg as you swing the other leg around behind and back to establish side control
Wednesday:
Yoga.
Good instructor there today. Very detailed. I guessed he was an engineer or a programmer. He is a programmer.
Thursday:
BJJ
working side control positions.
Practiced circling sides as the guy on bottom starts to shrimp out. Put head on side you're on, pin his top knee down, then swing legs around head and reestablish control on other side. You can either face his legs or his head for this, though the legs seem easier.
You can also take full mount in this transition.
Guy on bottom's goal is to grip and make space to recompose. so guy on top must work to clear his knees and establish.
If guy get's 1/2 guard as you swing around, try to establish 1/2 mount, then take back, work chokes and arm locks.
Friday:
2 miles run
Saturday:
Gi: Simple sweeps and more of what we did thursday
No Gi: good grappling day. Landed some good moves against people that used to tool me up. He took about 3 months off, and I caught him in a head and arm choke from guard.
week of 9/24/12
monday: Heavy bag workout, filmed it.
tuesday: jits, dont remember what we did
wednesday: yoga
Thursday: went on a run
Friday: off
Saturday: Jr and I rolled a bit.
tuesday: jits, dont remember what we did
wednesday: yoga
Thursday: went on a run
Friday: off
Saturday: Jr and I rolled a bit.
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