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

[Rob]

This thread provide the opportunity to individuals to post thier questions or sample diets that they actually eat. It will also provide an avenue for other CrossFitter to give their take/opinion/advice on your diet or answer your qestions.

[Rob]

This question comes from Andy. He posted this question last night (09/07/09). I have copied and pasted it from the thread healthy take away foods

thoughts on this one guy 350grams yougurt, brown bread salad 1bolied egg roast beef on my sandwhich my regular lunch do i need more food ?? or should i spread my meals as my morning tea is normaly yougurt and tin of tuna at ten and lunch is on then no food till 9 at night after gym interested to see what people think.

ANDY

[Rob]

thoughts on this one guy 350grams yougurt, brown bread salad 1bolied egg roast beef on my sandwhich my regular lunch do i need more food ?? or should i spread my meals as my morning tea is normaly yougurt and tin of tuna at ten and lunch is on then no food till 9 at night after gym interested to see what people think.

ANDY

Andy, although I think you are eating the right type of foods I think the quanity of food you eat is very low. In my opinion I would not only spread your meals through out the day but alo up the amoutn you eat. I would definatley have a morning tea of your yogurt and perhaps almonds or something (yoghurt has carbs and protein the almonds will provide the fat) Natural yoghurt is the best. If this is at 10 then I would eat again at 1330 or 1400 this might involved either a big salad tuna with avacardo or a sanga with multi grain bread tuna and nuts or peanut butter. You shoul definatley have something before you train at like 1600 or 1630 something atleast. May be a protein shake and a piece of bread covered in peanut butter. Then you should eat straight after training. before you get in the car. Dinner when you get home!

[Lawrence.McDonell]

Im glad this thread was started as i have just started to move towards zoning. So breakfast used to be 2 pieces of toast with vegemite, and a 600-700ml milk with 2tblsp of Sustagen as well as two fish oil caps. Now it looks like this:
1 kiwi 1block carb
500ml milk (2%) 2block carb/2block protein
1tblsp sustagen 2 block carb/1 block protein
2x1500mg fish caps 2 blocks fat
3 almonds 1 block fat
1tsp peanut butter 2 blocks fat
60gms ham 2 blocks protein

I intend to switch from sustagen to protein powder when i run out of sustagen which will be 1 block of carbs and 2 protein which will allow for perhaps a cup of green beans or some frozen berries. Does this look like a solid 5 block meal for breakfast? Also not sure whether to count 3gms of fish oil as 1 block or two?

[Rob]

Lawrence,

Great session today. Good to see you banging out 60kg HPC's in rounds. Not a bad breakfast but I don't know how you don't get hungry sooner. Looks like you are having 5 block breakfast my suggestion might be something like this.

oats 1.6 cups Thats 5 blocks carbs right there. Best way might be get just over a cup of raw oats probably a cup and 1/4 then cook them up should get to about 1.6 cups cooked. I'd then smash out an omlette with 6 egg whites (3 blocks) 1 oz cheese (1 block) 1 scoop protien powder in water (1 block) of yeah have your oats with water as well. Then for your fat perhaps have double the fat or even 3 times fat and go for 30 almonds in your oats. I'mnot sure if that us to boring for you. Alternatively what about an apple (2blocks carbs) 1 cup of oats (3 blocks carbs) almonds and protien powder mixed in your oats (fat and protien) some eggs and maybe some peanut butter.

Anyone else?

[Lawrence.McDonell]

Yeh it doesn't look like a lot but the milk really keeps me full and so it hasn't been too bad...i went for the omlette (whole egg x2) instead of the ham in the morning and am thinking i will definitely use the omlette either for breakfasts or as the protein in a snack because i found it very filling. Since starting to zone i have found myself feeling very full ... i actually find it hard to get through the food sometimes and i think this is because in the past even though i was eating a lot of fruit and veg during the day i wasn't really consuming much protein or fat in my snacks. Adding the protein and fat to breakfast and snacks has left me feeling much more full than usual. I have found the transition to zone fairly easy as i havent't really had to change the types of foods i was eating. As it turned out my regular lunch that i have been eating for quite a long time was pretty close to 5 block meal. It consists of 4ounces tuna, small packet of mixed nuts, apple, carrot, beans and spinach. Another question i have though is concerning the regularity of eating. I am basically following 3x5 block meals with 2x2block snacks with 2xfat (as discussed at rock climbing the other day). I usually have a snack at 11and then one at about 4ish. I am used having like a milk/snack sometime after dinner at about 9ish at night? Would it be best to just add a 1 block snack bringing me up to 20 blocks for the day or should i cut one of the earlier snacks back to 1 block and have the other block as a mini snack at around 9ish. Is it ok to have 3 meals, 2x1block snacks and 1 x2 block snack for the day ie eat 6 times a day rather than five?

[Rob]

Hey mate,

good question about timing etc. I think timng is really important part of nutrition and performance. I think the amoutn of food you are having is fine and there is not much difference between 19 and 20 blocks as long as you keep the ratio of carbs/protien/fat in check after all it is a hormine balancing dieet based on the correct ratio of those 3 energy sources from our food.

The timing thing thing I was getting at after talking to my Mother who loves "enter the zone" book by Dr Barry Sears and also Big Siomn who I asked to look up some stuff for me. Since this slight change in my diet I have gone up to 25 blocks from 23 so I can get in some pre and post workout nutrition. I now go 3 block snack 30-40mins pre workout and 2 block snack immediately after-like with in 5 mins after. Then with in 2 hours post workout I'll have one of my proper meals for the day. My food looks something like this-
530am 3 blocks
615am train
7am 2 blocks
830am 4 blocks
12pm 4 blocks
330pm 4 blocks
6pm 4 blocks
930pm 4 blocks

So i guess I eat 3 times a day with y pre and post workout food. I think now looking at it 930pm is a little late to be eating but it is a time management thing.

My suggestion for you might be
pre training 2 block (apple/4 egg white omlette with olive oil)
post training 2 block (something like 1 scoop protein/teaspoon honey/2 teaspoon peanut butter shake) just a thought
then 4 by 4 block meals through the day or 3 by 4 block meals with a 2 block snack in there and another 2 black snack just before you go to bed so that would be 20 blocks for the day.

what do you think?

Rob

[Rob]

ps I am trying to get Leigh to eat a bit cleaner and follow a very modified zone and just try to get atleast a portion of each macro nutrient in her meals and all with roughly the same value. Today is her first day honey on her weetbix and then one scoop protien and some peanut butter. Far to many carbs in the ratio and she was starving at 9am and had to snack early!!! It really does help if you pay attention and get the ratio somewhere near correct like you said Lawrence you feel so much fuller for longer with less food!

[adrian]

I'm always hungry regardless. Maybe cos I fail badly on a regular basis. I'm about to re-read 42 ways to skin the zone for the zillionth time.

Andy - YOU NEED TO EAT MORE! How do you have the energy to workout?

[adrian]

Today:

Breakfast: 8am
3 eggs (3P)
1 apple (2C)
9 almonds (3F)

Snack 1: 11am
2 eggs (2P)
1 cup strawberries (1C)
Approx 20 almonds (6F)

Lunch: 1pm
150gm chicken (5P)
1.5 cup of mushrooms (.5C)
1 zucchini (.5C)
1 Cup broccoli (.5C)
1.5 Cup cubed eggplant (1C)
Cup grapes (1C)
4 tsp Mayo (12F)

Post Wod: 6.30pm
1 scoop protein (3P)
1 scoop dextrose (3C)

Dinner: 8pm
150gm steak (5P)
1.5 Cup of mushrooms (.5C)
1 zucchini (.5C)
1 Cup broccoli (.5C)
2 Cup cubed eggplant (1.5C)
Cup grapes (1C)
4 tsp Mayo (12F)

Pre WOD: 9pm
1 scoop protein (3P)
Approx 20 almonds (6F)


So thats basically 21 blocks @ 2 X Fat (roughly) - Had a shocking weekend diet wise so have to get back on the Zone pony.. I should technically be on 16 or 17 blocks, but I'm going off the hardgainer recommendation from CFJ 21.
Thoughts?