I’m Getting A Sandbag!


Brute Force Heavy Hitter I sandbag (image courtesy of Brute Force).

I’m going to partake on a new challenge later this year (around summer). I’m going to get myself a sandbag for my birthday and start doing dedicated strength training and bodybuilding using sandbag training. This is something that I’ve been meaning to do forever now but haven’t had the chance to because of lack of proper equipment and because I didn’t have my diet dialed-in yet. The diet thing I’ve got under control (I’m finally fully-Primal/Paleo!) but I still have yet to get the proper equipment and that’s finally going to happen soon with the sandbag. I live in an apartment so that means I don’t have room (or money, for that matter) for traditional weights or anything like that (you know, traditional gym equipment).

A sandbag is the perfect solution to this problem – its inexpensive and its portable, so that means I can also take it with me anywhere and doesn’t take up much room. Through research, I found out that sandbag training is in a lot of ways more superior to conventional training. Sandbags help with stimulating several muscle groups at once, something that traditional weights cannot do. Its also more challenging than using traditional weights because the contents of the bag (the sand, in this case) shift around a lot and that also means that you have to use different grips – which also means a more intense workout (which is what I’m looking for). This type of workout simulates lifting heavy things in real-life, which are also variable, unlike traditional weights which are much more rigid. Sandbag training also happens to be one of the oldest (if not the oldest) form of training – before gyms and weights came along, we trained with sand.

The primary reason that I’m doing this is to build more muscle mass, and then of course, the second reason I’m doing this is to build more strength. I’ve always been a ‘smaller’ guy and I’ve always hated it. I’ve always felt insecure about it and it just doesn’t reflect my personality very well. I still have yet to fill out my shirts, in fact, I often try to avoid wearing certain types of shirts (like t-shirts) because they make me look skinnier. I’m very much looking forward to changing that. I have engaged in strength training/bodybuilding before, however, I’ve never engaged in it to this degree. The last time I did it, I used bodyweight exercises to do it. But over time, I’ve found out that they don’t really challenge me to the degree that I want. I thrive on short, intense exercises (I even have more energy afterwards) and bodyweight just doesn’t cut it. I’ve also never engaged in a dedicated long-term strength training and bodybuilding program before and so this will be my first time doing it and are also very much looking forward to making this a regular routine (I’ve done something like this but with bodyweight exercises once, but that was only for a brief amount of time).

Overall, I’m really excited to start this new challenge and build my dream body. Gaining muscle isn’t easy, it takes a lot of work (its much easier to lose weight than to gain it, especially when we’re talking about building muscle). I’ve finally got my diet dialed in, now its time to get that sandbag and get to work! I can already see myself having a great summer! (I’ll also be posting updates on my progress when I start.)

If anyone’s interested, this is the sandbag I’ll be getting. Here’s an article detailing some of the benefits of sandbag training.


Primal Blueprint Challenge Update

I will be restarting this Primal Blueprint challenge…for the third time. After the first week, I was forced to introduce modern foods into my diet because of financial constraints (I really hate to have to do this but I had no choice). I am happy to say that our financial situation has improved since then and is continuing to improve. I really hate how this has turned out because I have some health issues that I need to take care of.

Its not all that bad, re-introducing modern foods into my diet gave me an opportunity to see how I react to them. Here are some observations:

  • Modern foods disrupt my circadian rythmn – they make me want to go to sleep later and stay up late, while Primal foods make me want to sleep earlier and on time.
  • Modern foods slow down my recovery time – from workouts and illnesses like the cold.
  • Modern foods make me hungry every 3 hours and I never feel satisfied eating them.
  • Modern foods are responsible for my Leaky Gut Syndrome (which include the other stuff I had as a result of it like corn/wheat allergies, gluten intolerance, eczema, chronic fatigue (both mentally and physically), gastrointestinal distress, and nose issues).
  • Modern foods affect my productivity in just about everywhere. My times (for thinking, reacting, following-up, etc.) are slower. I also have more trouble focusing, concentrating, and relaxing. The quality of my work is lower than I’d like and underestimates my potential. My energy levels are lower than I’d like and truly capable of, so I don’t feel like doing much work – even though I love my work. I generally always feel tired and runned-down. This is all very bad because my work is mentally demanding. This is unacceptable when you’re doing work (or are trying to do work) that is at the higest quality possible – doing work at this level requires that you be in top shape.
  • I have to clear my throat every morning. This very annoying because the mucus stuck in there is hard to get out. In addition to that, I risk damaging my vocal chords (which is bad if you’re using, or are planning on using, your voice for a living).
  • Modern foods make me crave carbs, while Primal foods make me crave fat (I can’t wait to start craving fat again).

During this time, I also browsed the Mark’s Daily Apple forums and got to learn more about eating and living Primal. Here’s some stuff I learned:

  • I don’t need to worry about caloric intake. It will vary each and everyday depending on my activity/energy levels. I just need to follow my instincts. I don’t need to worry about getting fat or overdoing it because I’ll be eating low-carb and real foods. Calorie counting was designed for the Standard American Diet because of its emphasis on high-carb and proccessed foods.
  • The reason I was feeling low on energy the second time I started the PB was because I wasn’t eating enough fat. I originally thought that it was the low carb flu but I’ve been eating low-carb for quite some time (I’ve never exceeded 200g or 300g for that matter otherwise I would be fat right now), especially recently, so it didn’t make sense.
  • If I want to gain muscle mass when I start strength training, I will need need to eat about 3000 to 4000 calories during that time (for at least 12 weeks or until I arrive at a body composition that I like) – but I know how to do that without counting calories. I can do this by eating a dozen eggs and a big piece of meat as a snack, and taking a protein supplement after my workouts.
  • If I am forced to eat conventional meats (which I will have to do temporarily), I will need to take 3 grams of fish oil everyday and trim excess fat.
  • During the first 2-3 weeks of transitioning (or should I say, “re-transitioning”) I will need to stock up on Primal foods because I will experience cravings (this has happened to me during the last two times I did this), and I can eat as much as I want because I will be eating Primal foods and excercising Primally.

So once again, here are the reasons I’m switching from modern to Primal:

  • To get rid of my Leaky Gut.
  • To have higher energy levels and be more productive.
  • To get rid of my sinus, skin, and gastrointestinal issues.
  • To get better sleep.
  • To recover from workouts and illnesses faster.
  • To gain more strength and muscle mass (I need to gain more weight).
  • To eat higher quality foods and eliminate grains and processed foods from my diet (I’m allergic to them).
  • To live a long, vibrant life

Primal Blueprint: First Follow-Up

A little background information:
• Before the Primal Blueprint, I found out that I was eating low-carb (under 150g) this whole time but I wasn’t getting enough fat. Even worse, I was eating the wrong types of fat (mostly vegetable oils). My fat intake was anywhere from 30-50g, which is way to low for me (I found out that I should probably be getting up to 170g of fat right now!). I was pretty much eating all of the protein that I needed all along (right now its 81g but will increase later on. Before it was 75g, and then 78g).
• During 2011, there were a few times were I ate “Primal” meals. I noticed positive effects right away…I had no allergic reactions.
• In mid/late-October 2011, I went strictly Primal for about 2 1/2 weeks (no grains, legumes, processed foods, and vegetable oils/bad fats). Afterwards, I had to re-introduce grains and all of that Neolithic stuff to my diet because of financial constraints (but except that this time, I was consuming Olive Oil along with them and stayed away from the bad fats as much as possible until mid or late-December when my Olive Oil and money ran out). This also gave me an opportunity to see how I react to grains some more, this time with a new perspective (which let to the conclusion on last week’s post). Unlike before the PB, this time I ate grains more sensibly. I think that I have actually eaten grains sensibly this whole time, especially in recent years, because of my grain allergies/intolerances, and because I found real foods to be tastier. I would have to say that I was “part-Primal” or half-Primal” this whole time.
• When I went strictly Primal in October 2011, I noticed that my cracked and dry fingertips started improving. In addition, my dandruff started subsiding and my scalp felt stronger (I was shedding less hair). It must have been the Olive Oil and I think even the Almond Butter, as well as the elimination of Neolithic foods.
• Before the PB, my fitness wasn’t really an issue but I was finding ways to improve it. After finding out about the PB, (In 2011) I incorporated Primal Fitness laws into my lifestyle and I saw significant improvements. My resting heart rate was around the 60s before the PB. Afterwards, it was (and still is) 42 beats per minute. In addition, I’ve put on some more lean body mass. I was already lean before but I found out that there could have been some improvement. I’ve lost a total of 2ibs. of fat and put on a total of 7ibs. of lean body mass (I don’t need to lose weight, by the way)…so that’s 7ibs. gained and approximately 30-35 more pounds to go (I’m the “old” face of poverty, which is skinny). Finally, I found out that I was moving around a lot at a slow pace this whole time.

Primal Blueprint 6-day follow up:
I “re-entered” Primal eating on Sunday, after getting an week’s supply of meat, coming to last week’s conclusion, and after learning more about the PB and self-experimenting last year. This time, I had to be semi-strict, meaning I had to eliminate grains and processed foods but not legumes and vegetable oil. The reason I can’t eliminate legumes and vegetable oil at this time is because of financial constraints (I need to eliminate legumes too, because of the high carb content and possible lectins, and vegetable oils because of the high Omega-6 content). We barely have any veggies (if any) around here and I need to get my carbs from somewhere. I think that legumes are a more sensible solution. I seem to be more sensitive to grains than to legumes, but I’m eating them sensibly. Here are some results and findings so far:
• I’m craving fats…really craving them. Thursday, I was thinking about eating fats like coconut oil/milk and I had the same thoughts Friday morning, right when I woke up, and this time grass-fed butter and nuts were included (I know this sounds weird to some of you who are not familiar with the Primal/Paleo lifestyle). I was also thinking about almond butter this whole time (since early in the week). After visiting the Mark’s Daily Apple forums and re-visiting MDA blog posts & comments, I found out that I may not be eating enough calories, which explains why I’m feeling low on energy and craving fats (something which I’ve always felt, except that back then I was craving carbs). At first, I thought that this was the low carb flu, until I came upon this. I don’t think the low carb flu makes sense in this case since I’ve pretty much been low-carb (but also low-fat) nearly all of my life. (I think that this is more of a “low-fat flu”.)
• I’ve learned to listen to my body more. I knew this the whole time but I wasn’t really sure how to do it until now. I know now that the reason I’m craving fats is because i’m most likely not getting enough.
• Grain/carb cravings are at their lowest levels ever. I’m barely getting any. Instead, i’m getting (good) fat cravings now.
• I seem to have put on some lean body mass. Earlier in the week, I’ve noticed that I might have put on some more lean mass in my stomach area (it looks leaner). On Friday, I’ve noticed that I might have put on some lean mass on my lower arms (it doesn’t look and feel as skinny as it did before, and feels & looks much leaner). I need to go weigh myself soon.

Things I’m working on right now:
• Getting good fats. I think that this will be my first priority once our budget clears up a bit (since fats make up the bulk of my calories). I’ve discussed this with my mom on Thursday and she agreed to help me buy some good fats for me to use once our budget clears up.
• Getting some grass-fed eggs, canned seafood, herbs, spices, and Primal snacks and other Primal foods. I know where to get them, I just need money.
• Getting some dietary supplements. I need to get a multivitamin with antioxidants, probiotics, protein supplement, and fish oil. I really would like to get these supplements from the Primal Blueprint website, but that’s out of my reach for now (but that’ll change somewhere in the near future).
• Getting more veggies. I want to see if its possible for me to join a CSA once our budget clears up (and maybe even after I get my Driver’s License). I would also love to have my own garden but that’s out of my reach for now (but that’ll change somewhere in the near future).
• Seeing how much my performance in intellectual tasks has improved. I am really curious to find out about this. I expect it to improve once I make the full transition to Primal. (This might take a while…)
• Getting rid of my fatigue and systemic inflammation. For this to happen, I need to increase my (healthy) fat consumption and balance my Omega-3/6 ratio. (This might also take a while…)
• Gaining more weight by putting on more lean mass. (Once again, this might also take a while…)