Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Christiep]

Friday 12th Feb 2010

PRE WORKOUT
1/2 Slice Rockmelon

POST WORKOUT
1/2 Slice Rockmelon

BREAKFAST
Fish Oil & Multi V
95 Grams Tuna
1 Cup Rockmelon
1 Kiwifruit
1/4 Cup Nuts

LUNCH
95 Gram Tuna
1 x Kiwifruit
1 x Plum

DINNER
100 Grams grilled Chicken Breast
50mls Coconut Milk and 1 Cup Strawberries (Blended and Frozen)
1 Kiwifruit

[Christiep]

Saturday 13th Feb 2010

BREAKFAST
2 Egg Omelette
1/2 cup tomato
1/2 cup bacon

LUNCH
95 Grams Leg Ham
1 Kiwifruit
1 cup grapes
9 x Nuts

DINNER
100 Grams Garlic Prawns
2 cups steamed vegetables (Brocolli, Bokchoy, onions)
1 x Achacha fruit
9 x Nuts

WATER
3.6 Litres

[Christiep]

Sunday 14th Feb 2010

BREAKFAST
Fish Oil & Multi V
90 Gram Meat Pattie (Dan's Recipe)
1/2 Cup Grapes
1 Plum
1/4 Cup Blueberries

LUNCH
2 x Leg Ham, Tabouli, Lettuce Wraps (Wrapped in Lettuce Leaf)
4 Stawberries
4 Blueberries
9 x Nuts

DINNER
(leftovers fron last night)
100 Grams Garlic Prawns
2 cups steamed vegetables (Brocolli, Bokchoy, onions)
10 x Nuts
375mls Mineral Water with Lime

WATER
3 Litres

[Christiep]

Hi everyone,

I have been thinking about my food intake and just wanted to ask a few questions.
My primary goal is to lose weight, tone and increase my strength. I am training 5 days a week (Mon-Fri) with Rob at the 6AM session.

1. Am I eating enough food? Sometimes I still feel a little bit hungry, If yes to more food, Should I ensure that I include Protein, Carbs and Fats and introduce a snack?

2. Am I eating to much fruit?

3. Do I need to eat more fat? Sort of finding it hard to get into my head that fats are ok to eat, as up until now all "diets" that I have been on say to reduce the amount?

I really want to get my food intake correct and give myself the best possible chance to reach my goals.

Thanks for your feedback, really appreciate it.

[Dan]

1. I would (and do) eat until full, think about it, you cant be hungry for the rest of your life. Eat more protein, more fat, and more carbs, but not from fruit, get the carbs from more vegetables, more leaves, spinach, cabbage etc Not lettuce, its shit. You dont eat enough veges. Look at how I load up my plates as a guide.

2. I dont think to much, you do have a hectic workout schedule to support, you need some carbs, but I would try and keep it to breakfast and post workout until you hit your desired body composition, then introduce more things - test and adjust. Stick with berries only.

3. You need fat for everything, and yes you dont eat enough. The zone doesnt provide you enough fat, I eat over 300 net grams of fat a day. Eat the right fat, and train your body to use it as an energy source. If you dont have fat coming into your body, its very difficult to burn it as a fuel as you want it to. Nuts, avacado, extra virgin olive oil, nut oils (peanut is not a nut), coconut. Fat makes you feel full.

[Dan]

And yes its contrary to everything you have been taught about diet. I feel ripped off that the medical community doesnt know F@#$ all about something so damn important.

Even today there is a "Doctor" on TV saying butter is bad because its 50% saturated fat, using scare tactics on parents, then pushing margarine as a healthy alternative.

[Christiep]

Thanks Dan!

1. Ok, I will eat more until satisfied. I was using the Zone for amounts, Some days I was fine but other days I was still hungry and just tried to drink more water rather than eating more to make me feel fuller. I will add more vege's to my meals and get the carb from them. I think too that the fruit wasnt keeping me feeling full for as long. If I had say an omelette with vegetables in it, I don't get hungry as quickly, as when I have fruit I am sometimes hungry a few hours later.

2. Will cut down on fruits and replace with vegetables, other than for breakfast as you suggest.

3. Is there a way to calculate the right amount of fats I should eat? Say would 300 net grams be too much for me?

Sorry for all the questions but I really want to get my head around this as I am looking to do this long term. I have ordered the "Paleo Diet" book too, and been doing alot of reading but its hard to know what options/quantities etc are best for me and my goals. The other night I made Frozen Coconut Cream and fresh Strawberries and only ate 50ml as in the back of my mind, I was thinking, this is coconut cream and high in fat and "bad" for dieting/weight loss. It is so confusing starting out but I can see the major advantages of following this way of eating in the long run.

Totally agree, up until now, every diet I have tried (and there has been a few lol) teaches you the total opposite to this.

Thanks again Dan.

[Dan]

Dont be sorry for questions, its better to ask then fail.

The only thing you need to keep in mind when consuming fat is that it is high calorie. Be mindful. I personally dont bother with counting calories as I have achieved my desired body comp, and now its simply a matter of nutrition and energy to fuel workouts, and fuel my life. If I ever notice I am putting on some chub around the midsection, I will look at what I eat, but it hasnt happened in months.

Some days, especially Sundays after 2 or 3 WODS, I am craving fat and cant wolf down enough food. I will eat half a rockmelon, a cup of nuts, massive meals. I eat over 4000 calories some days....

I am planning on running a 100km endurance race with Rob and Adrian mid year, then after that, the focus is on building a bit more muscle mass so I can keep up with the firebreathers. I dont want any extra kilos on me when running 100km, but straight after that its game on. The only problem is, I cant eat any more damn food. This approach to diet really does work!

You on the other hand need to test and adjust this stuff. You really do. It will be a few months before you get it right but if you eat clean, get your energy from more fat then carbs, and NEVER EVER eat anything that provides you with an insulin response, then you cant not lose weight.

Replace your 6 or 9 pistachios with half a cup. Get your food drenched in Extra virgin olive oil/avocado oil, macadamia oil. Eat coconut, have it as icecream but treat it as a treat on days you workout, its a great source of energy, not the best thing to have before bed if your trying to lose weight.

If you cant fuel your body right you wont lose weight. Starvation makes things a whole lot worse, and CrossFit is no ordinary fitness regime.

As long as you keep away from crap food you will be fine.

Finally, I imagine it took you some time to get to where you are, its going to take time to reverse this. Allow your body to adjust, allow your taste buds to adjust to good clean food and allow your body to learn where its new source of energy is coming from.

[Christiep]

Ah, ok, cool that makes sense.

I have taken some notes on your suggestions and I will change my food plan to include more vegetables, nuts/oils and limit fruit other than for breakfast and see how that goes.

I understand that it will take some time to reverse the damage I have done to myself, but I am now focussing on the person I want to be and trying to educate myself so that I can give this 110%. Failing is not an option and I am just staying in a really positive headspace as I really want to change my life for the better.

I love this style of training and pushing myself to the limit every workout, I feel so positive mentally leaving after training and acheiving things that I once before thought was not possible.

Thanks heaps Dan, I feel like I have a bit more direction now!

[Dan]

Have patience. Enjoy the journey.
You dont want to be a biggest loser spastic, you want to be a mean crossfitter who gets fitter and stronger every year whilst everyone around you does the opposite.