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

[Tom]

Let's see how long I keep this up.
Current goal is to hit 110kg with improved body composition over what I have now. Currently about 106kg. Definitely not a massive ball o' lard, but could easily be leaner.
Approach to dieting is going to generally be CFFB (Paleo + Dairy). Trying to eat 6-7 times a day (7 on workout days, 6 on off) with my PWO meal being definitely non-paleo...
Oh and for anyone who doesn't know, I used to train at CFNW until I decided I was sick of working hard, so I decided to become a powerlifter. This journal is to keep me honest and hopefully draw the attention/criticism/advice of those who know WAY more about nutrition than I do (Hi Rob, Adrian, Lawrence, Dan).

[Tom]

Monday May 31st

5am - Meal 1 - P+F+C
~200g of Steak with BBQ Marinade (I know the marinade isn't perfect, I did it without thinking and wasn't going to throw away 1.5kg of meat...)
Sweet Potato Mash & Broccoli
500mL of Whole Milk
250mL of OJ + Creatine (OJ is the only thing that lets me stomach the creatine).
A few almonds & Macadamias

8:30am - Meal 2 - P+C
2 Scps Protein Powder & Water
Apple + Banana

12:00pm - Meal 3 - P+C
~200g of Mince with Taco Seasoning
Sweet Potato Mash & Broccoli

3:30pm - Meal 4 - P+C
~200g of Steak with BBQ Marinade
Sweet Potato Mash & Broccoli


7:30pm - Meal 5 - P+F
2scps Protein Powder & Water


9pm - Post Workout - P+C
2scps Protein Powder + 600mL of Whole Milk.

11pm - Meal 6 - P
1scp Protein Powder + Water

- Made some adjustments to reflect what actually happened.

[Dan]

Mix it up where you can. You know there is a beef protein shake?

[Tom]

I did not know that. Sounds disgusting.
I'll have to look up other root vegetables to eat as well as get cracking on different meat sources (I.e. Utilising the slow cooker). I'll be making the paleo meat balls on Wednesday so I'll throw some veggies in that as well.

[Dan]

http://www.bodybuilding.com/store/muscl ... nivor.html
"Beef Protein Isolate is More Concentrated Than Steak and More Concentrated Than Whey: "

I found out about it looking for a PWO shake, and didnt want whey. I ended up trying eggwhite powder (yuck). Now I have the grassfed WPI.

[Tom]

Tuesday June 1st

6am - Meal 1 - P+F+C
~200g of Steak with BBQ Marinade (I know the marinade isn't perfect, I did it without thinking and wasn't going to throw away 1.5kg of meat...)
Sweet Potato Mash & Broccoli
500mL of Whole Milk
250mL of OJ + Creatine (OJ is the only thing that lets me stomach the creatine).


10am - Meal 2 - P+C
2 Scps Protein Powder & Water
Banana

2:00pm - Meal 3 - P+C
2 x Chicken stick from Chicken shop
~200g of Mince with Taco Seasoning
Sweet Potato Mash & Broccoli

5pm - Meal 4 - P+C
Honey Chicken & Salty Pork


8:30pm - Meal 5 - P+F
Subway Salad - triple chicken fillet with lettuce, carrot, onion, olive pickles & ranch dressing.


11pm - Meal 6 - P
2scp Protein Powder + Water

Pretty average day as far as diet goes. 5pm Meal was crap, I miscalculated how much food I was going to need for the day and was about to go in to class. Went to uni cafiteria and it was either this or vegetarian ravioli (only shops open). Figured I'd cut my losses, rather be non-paleo then miss a meal . Aside from that, not too bad. Just cooked about 2-2.5kg worth of paleo meatballs.

[adrian]

The only thing I'd want to add is a bit of extra fat maybe? Especially if you're really trying to hammer in the calories. Coconut cream and olive oil are good.

[Dan]

Yeah and maximise every opportunity for the fat, Subway have avocado man, add it to that chicken salad and your awesome!

[Tom]

Let's try this again shall we?

I didn't really have any set meals today... I don't think I ate enough either. It's hard as I'm on the go a fair bit so I may make some easy to eat meals during the day for when I'm out of the house and then just smash breakfast/dinner/second dinner (if possible).

Breakfast:
Avocado (1 whole)
Steak
bit of Bacon
Mandarin
5ml Fish Oil / Multi / Zinc

The rest of the day
More Steak
More Chicken
Mixed nuts (brazil, hazelnut, almonds, macadmia)
Fair bit of salad (lettuce, red capsicum, spanish onion, mushroom)
Granny Smith Apple

Beef Jerky & Sweet Potato & Banana PWO

[Dan]

Definately smash the breakfast and dinner.
I eat for brekky sometimes close to half a kilo of bacon, 5 eggs, mushrooms, nuts and berries, yes it keeps me full to lunch.
Mat Lalonde, a paleo nutrition speaker who is on the road a lot does the same, only eats twice a day, massive brekky and massive dinner, intermittent fasting throughout the day. Easier to control the food that way.
Good on you for giving this a crack again