Mark Sisson – Advice
I just watched an article on gluten and it featured Mark Sisson – a 59 year old male in great shape. He not only doesn’t eat gluten, he doesn’t eat grains. I’m going to use this page to summarize his philosophy.
He has a number of books for sale: I looked at two from the library – The Primal Blueprint and the 21 Day Total Body Transformation. I much preferred the 21 Day book.
My Notes on adding a weekly High Carb Day.
- I’m stuck at a certain weight and getting cold at night. I’m going to try a high carb day and see what happens.
- 2 medium potatoes for breakfast – I started to get hot.
- Here’s the link where I’m trying Chris Powell’s advice.
Mark’s Food Pyramid
Note – he has changed from his original to this one below.
Fruits – two fruit servings/day
Blueberries, strawberries, raspberries, blackberries – 1 cup/day
Cherries, apples, pears, apricots, peaches, figs,
Dried fruit – (raisins etc) – twice a week
Foods to Eat in Moderation
High fat dairy: cheese, cottage cheese, yogurt, cream cheese, butter, full cream, greek full fat yogurt, moderate alcohol consumption, dark chocolate – 75% cacao or higher
Hard boiled eggs, nuts, olives, vegetables with nut butter.
Water, moderate coffee, tea.
All nuts are ok, but he prefers macadamia nuts. Limit them since they are high in calories.
Extra virgin olive oil
Most are ok – stay away from starchy vegetables like corn, potato.
Eggs, beef, chicken, fish, bacon,
Stay Away From
Grains, beans, soy,peanuts, rice,
Omlet with vegetables and cheese.
Salad with chicken breast (3 oz) plus nuts
Meat – 8oz, three cups of vegetables, butter, wine
nuts, 1 oz dark chocolate
Food Preferences – no carb.
Mark’s Exercise Pyramid.( I have summarized a bit.)
1. Walk slowly – two to five hours/week
2. Lift weights/heavy things – twice a week – twenty minutes.
3. Sprint once a week for less than ten minutes
Exercises – Pushup – men-50, women-20
Exercise – Pullups – men-12 pullups – women-5 pullups
Exercise – Squats – 50
Exercise – Plank – two minutes