I did the following combination yesterday morning before work, on an empty stomach, save for the redeye I drank on the way in:

1. Reverse Lunge with a Safety Squat bar, 5 reps each leg (alternating, i.,e., left, right, left…)

2. Reverse-Grip Weighted Pullups x 3’s

3. GHR x 4’s (explosive concentric followed by an approximately 5-count eccentric).  I also reposition the db to just under my chin for the eccentric portion so as to increase the effective resistance on my glutes/hams.

4 rounds in 35-minutes.

I thought I’d throw-in a what a typical day’s eating looks like.  It turned out to be not so typical because, due to the rainy weather, we went out to eat instead of what was planned — grilling-up a couple of T-bones.  Here’s what it looked like:

8 AM, approximately 1 hour following my workout

2 eggs, softboiled.  A half-palm sized cut of leftover ribeye.  5 or 6 strawberries.

11 AM

Approximately one-quarter of a rotisserie chicken with collards.  Gimmie a break with the collards — I’m from the South smile_wink 

About 3 PM

A couple of handfuls of mixed nuts — walnuts, pecans, cashews, almonds.

8 PM

Dinner at the Red Lobster restaurant.  Blackened salmon and shrimp with a lemon butter sauce.  Cold slaw and broccoli.  A pint of Newcastle.  No bread of any sort.  No desert.

Now, my eating on days like this is much more structured than what I care for, but, due to work concerns/conditions, this is the way it shook-out.  And this represents a fairly typical day, too, save for the eating out.  But as you see, even while eating out, I was still able to manage Paleo eating habits.  I can’t speak for what seasoned the slaw or what all was in the lemon butter sauce — but, hey, whatever it was, it was minimal.


In Health,



  1. Keith –

    This post came at a great time for me.

    I’m really struggling with maintaining a “clean” EF-style diet. Lately, I find I am unsatisfied with my paleo meals and I end up overeating and/or adding non-paleo cheats (e.g. too much dark chocolate, energy bars, ice cream). I also find my moods are all over the place.

    Looking at what you ate on a typical day, a few things strike me:
    1. You eat a lot less veggies/fruit than I do. I eat a ton – a lot with every meal. Perhaps I am eating too much? For example, yesterday I ate:
    2. It doesn’t seem like you eat that much quantity-wise.
    3. Nuts – I was eating a lot of almonds/walnuts/pecans but cut them out a week ago due to some serious irregularity. That issue seems to have improved since I did that but it disappoints me to some degree since I love nuts.

    For example, yesterday was another tough EF day for me. I started out with good choices, but found that I was either unsatisfied with what I was eating or “moody” and eating b/c I am annoyed/frustrated that this isn’t coming easy.

    Here’s roughly what I ate:
    Breakfast: 2 eggs + egg whites + handful broccoli + 1/2 red pepper + 5 cherry tomatoes cooked in coconut oil, 3G fishoil
    Lunch: Big salad of arugla, zucchini, peppers, cukes, EVOO + cold salmon (palm size) + 1/2 chicken breast (smallish), medium/large apple – unsatisfied, ended up eating too big chunk of 85% cacao dark chocolate
    Snack: 3/4 chicken breast (rather big) + handful red grapes….more unsatisfaction…ThinkThin Chunky Peanut butter bar. BTW – not even sure I was hungry for this snack, driven partially by my mood which was a bit down/frustrated
    Snack: 2 slices of bacon, a bit of pineapple – again, not really hungry but it was there as part of my kids meal and I was moody again
    Dinner: Tenderloin, squash

    Do you have other examples of a typical day eating wise? Any suggestions? To echo the XFiles, I WANT TO BELIEVE, but this hasn’t gone smoothly for me. I am on my 4th week, but I only sustained a clean EF week in the beginning. Otherwise, this has been a struggle, I don’t feel all the great, and my mood is all over the map.

  2. Keith,
    I am incorporating more of the interval workouts and it is going great, thanks for the tips and motivation!

    Collards? I love collards (and kale and anything leafy green). Maybe it is a southern thing, but they’re great anyways 🙂 I like your meal plans, but I eat more often in smaller batches since I’m so small. Your Red Lobster meal is similar to mine, except I don’t eat shellfish or lemon butter. I just double up on the salad and get a salmon entree. I used to adore the Red Lobster cheddar biscuits, but now (with the gf df) diet/lifestyle I don’t miss them. Besides, my dad would probably eat the whole basket anyhow, lol.
    Actually on the topic of Paleo meals, I thought you might like a fellow Paleo blogger with a great looking chicken recipe up right now (http://cavemanfood.blogspot.com/2008/09/chicken-saltimbocca-and-braised.html). Elizabeth’s blog is called Caveman food. Maybe you’ve seen it, but I like to send around recipes that appeal to me- hopefully you’ll like em!

  3. Chris,
    I prefer lunge-type movements over squats because they more closely approximate sporting activities (excluding power/Olympic lifting, of course). And when I do squat, I prefer the front squat to the high or low bar back squat. If I do a back squat at all, most times, it’s a jump squat variation. I plan on addressing the reasons why in a future post.

    The difficulty in transitioning from being a “sugar burner” to being a “fat/protein burner” seems to fluctuate quite a bit person to person. I’m sure someone more versed than me in the science behind this shift can tell you why — what I can relay to you is what I have encountered empirically. If I had to guess, I’d say the transitioning difficulty is inversely proportional to the person’s pre-shift insulin sensitivity. At least, this is what I have seen. Athletes (of the explosive, high-power output variety, e.g., sprinters) don’t seem to have much trouble at all transitioning, no matter how bad their diet was before. Most of my difficulty (lasting about a week or so) came in the way of mental or habit reconditioning. Moodiness, lethargy, et.al. will pass when your body becomes efficient at running on fats and proteins (conversion to ketones). It does take time, but it will happen.

    And here’s a trick from the trenches to get you through the “sugar blues” — take a big swig of olive oil. Remember, fats are not the enemy. Also, go heavy on fats at every meal. This will help you feel satiated. As you progress, you can slowly cut them back out until you find (pardon the bad pun) the sweet spot.

    My diet volume doesn’t need to be high — even though this was a workout day and my metabolism was really screaming — because it is high in both fats and protein. Both are very satiating and cause very little insulin swing. And, by the way, I’m not exactly a waif, either. I’m 6’0″ and currently 210lbs or so with a very low body fat.

    Stick with it Mark, and remember this — your body was designed to run on fats and proteins, it just has to relearn how. Be patient, and don’t beat yourself up if you slip. Before you know it, the simple carb. cravings will pass for good.

    Thanks for the link!
    MMmm, I love kale sauteed in garlic and butter —
    I’m going to post, either today or tomorrow (depending on my work schedule) some info on lifting tempo and why, like I’ve said before, lifting fast (and powerfully) in the concentric is vastly superior to slow and controlled.

    Thanks for the comments, guys —

  4. Thanks for the comments.

    One thing that has happened is my fat intake has probably dipped since I cut out the nuts. I like your idea of taking a swig of EVOO.

    I’m slowly trying to reincorporate the nuts – I started soaking my almonds and limiting my intake and see how it goes. So far, cramping/irregularity has calmed down.

    Thanks for the great blog.


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