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

[Mark]

got the template sorted so will be moving on with this plan.

18 blocks total - 3x 5 block meals, 3x 1 block snacks or a combination.

Body composition changes just haven't been kicking and I'm spinning my wheels so bye bye to the unmetered Paleo style of eating - I feel it's more for those a little further on the continuum than I am. So I'm subbing 6 carb blocks for 18 fat blocks during the day as per Rob's suggestion.

Breakfast;

5 blocks protein; Ham
2.5 blocks Carbs:blue berries/raspberries, 1/2 apple
13 blocks fat - olives, macadamias, almonds

snacks

30 g pork, 1 maca, 1/2 cup strawberries
30g pork, 3 almonds,

lunch

150g pork - 5
2 tomatos, 1 banana, kiwi 4
7 macas, 3 almonds

dinner (planned)

150g steak
sweet potato mash
olive oil
broccoli/cauliflower

The diet's definatley still in the early stages so a bit rough around the edges and too heavy on the fruit but it's getting there.

[Mark]

Paleo zoning as usual 18 blocks subbing fat for carbs@3:1

Breakfast

P
Bacon - 5 blocks
C
1 Orange - 2 blocks

Fat - 14 blocks
olive oil 5 blocks
flax seed 6 blocks
almonds 3 blocks

fish oil - 10 ml

Lunch

P
180 g lamb - 5 blocks
C
2 tomatoes - 1 block
1/2 punnet strawberries 1 block

F - 14 blocks
macadamias - 6
almonds - 24

snack

P
ham - 2 blocks
C
kiwi fruit - 1 block
F - 5 blocks
almonds 15

drinks

black coffee x 3
water

starting to get the feel of it but still really hard getting good carbs so the fat sub has made it easy.

Weight - 77KG, BF 20% so no real change to body composition so may need to tweak more or work out if I'm stuffing it up in terms of quantities for blocks.

[Mark]

Okay after much discussion I am going back to unmetered Paleo for everyone's amusement.

My only concession is that I MAY have a bit of dairy when I feel like it as for some reason I've been craving cheese like a mofo so there you have it I'm going to have cheese on the odd occasion.

Breakfast:

3.5 rashes short cut bacon
1/2 avocado
2 tomatoes

Lunch

turkey and ham 150g
1/2 punnet strawberries
handful nuts

dinner

steak with onions
zuchini
beetroot
brocollini
shot of apple cider vinegar

snacks

cashews, almonds, walnuts
turkey
2 slices of low fat cheese - Non paleo!
3 cups of black coffee

[adrian]

If you're going to go with cheese at least make it high quality! None of this "low-fat" stuff

[Mark]

I prefer to call it 'emergency cheese' when I am not organised to get enough PRO, though I've started taking my WPC/WPI again.

I don't want to have a lot on hand and want caloric impact to be lowish but yeah the real stuff is better although strangely I really like the taste of this low fat cheese.

[Mark]

B
Bacon 4 rashers
2 tomatos
1/2 avocado

snack
200gm steak
kiwi fruit

lunch
500 g tuna
1 avocado
1/2 capsicum
Note - this lunch was bloody awful - I really hate tuna

snack
protein shake on water and 100mls milk - for mixability I added milk but it was awful so sticking to water

dinner
2 lamb chops - cut fat off
sweet potato
raspberries

Since it's day off tomorrow I treated myself to a beer - cleanskin no preservatives.

Decided to relax a little with the weight loss stuff - just want to get my diet sorted and performance rising and I guess a better BF % should follow.

[Dan]

Good idea.
I still drop bodyfat, and no one on this forum, except perhaps Rob, eats like me.
Food quality, eat to satiety, listen to your body, and good training (inc lots and lots of rest). It isnt rocket science.

[Mark]

Good idea.
I still drop bodyfat, and no one on this forum, except perhaps Rob, eats like me.
Food quality, eat to satiety, listen to your body, and good training (inc lots and lots of rest). It isnt rocket science.

Yeppers..working with Rob - gone back to unmetered although reccomendation is to keep the nuts low daily, get in a PWO shake.

I would wager however that your's and especially Rob's nutrient partioning is much more efficient than mine currently lower BF and higher muscle mass = insulin sensitivity and super good partioning.

still same princples aply for me though - I just have less 'slop' in my diet.

[Mark]

Previous Day

Breakfast
3 rashes bacon, 2 tomatos, 2 eggs, 2 egg whites

snacks

handful of almonds

Lunch

1/4 chicken and salad (some feta) - no drama, seem to have no ill effects with cheese at all.

dinner

sweet potato and home made beef curry - coconut milk, 2 tbs curry paste, 1 onion - best meal I've had in ages
1 beer

pre-bed

2 cheese slices (finding this is improving my sleep big-time)

drinks

2 bottles water, 3 black coffees.

[Mark]

Time for a sporadic update:

Food: Focussed on good quality Paleo compliance - this is fine and I've stayed the course in quantity and quality of foods for the past 8 weeks. T

Still 78.1 kg and BF 19-21% which if anything is considerably worse considering the PIA factor of eating Paleo + going to the box regulalrly vs sitting on my arse and doing nothing for the same results.

Not really budged at all in terms of body comp or significant performance so time for yet another tweak to get things working the way they should as energy balance is out of whack.