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

[Dan]

Routine
1. Wake up
2. Black coffee/tea
3. Train – preferably heavy. (afternoon sessions need to at least halve but pref no more than 1 in 3 and these can be light/bodyweight/metcon stuff - not every day like you have been doing)
4. Post workout 1 litre goats milk mixed with scoop of protein powder/teaspoon of creatine if you want it. Use cocoa powder to flavour if needed.
5. Breakfast as soon as you can stomach it and is any mix of the following
a. Bacon
b. Mince
c. Salmon
d. Eggs (4 free range)*
e. Spinach
f. Tomato
g. Mushrooms
h. 1 piece of Fruit.
*Rules for breakfast are you must have minimum 4 eggs and you must have minimum 200grams bacon/mince/salmon/tuna/some kind of meat.
6. Snack between breakfast and lunch if you can handle it of nuts(macadamias and brazil nuts are the best/coconut(cream even better)/tuna/salmon/1-2 pieces of fruit.
7. Lunch = Meat/Salad or Meat/Veges Any combination. Mix it up. Try and maintain Beef or Lamb in at least 1 of your meals a day.
8. Afternoon snack similar to the below
9. Dinner - Same as lunch. Mix it up to keep it interesting. Steak with Broccoli and Zuchini for example.

The general rules.
1. 1kg of meat per day.
2. Veges/salad must be twice the size of the meat on the plate. I don’t care if your chewing on your food for 1 hr.
3. Paleo cake can make a great snack alternative.
4. Supplement smart daily with
a. 20-30 mls of Melrose liquid fish oil
b. 5000 IU’s of Vitamin D. Look up Iherb.com for this.
5. Keep a full diet log for 1 month because your accountable. Preferably online here so I can watch.
6. No alcohol for 1 month. Then its learn to love vodka/tequila soda lime. Dont worry it wont affect your man brand any worse than you do already.
7. 8 hrs solid sleep a night. No stress.
8. Non compliance with any of the above = punishment as decided by the peanut gallery. (Dan Schute, Rob Downton, Myself, anyone else who wants in) and will be something like your busking for 3 hrs on oxford street. It will not be an easy punishment like 5 metcons in a row. No complaining, excuses, hollowed out bread rolls or any other piss. No beer, no cigarettes and no gay facebook photos.

The goal each day is to put away at least 1kg of meat and 3000 calories minimum but the above will look more like 3500-4000.
Tips
Aldis is your friend. Cheap bacon, free range eggs, coconut cream etc. Its fairly clean as well. The coconut cream has a stabilising agent in it.
Go for variety, no cheating, when Rob first started there were a lot of the same foods in his log because its easy to fall into a routine.
Fruit can help increase your appetite. If you cant get the food down, have a snack of fruit by itself an hr before a big meal to see if it helps. Fruit before bed can also help you sleep. Use the insulin response to work for you.
Plenty of oils for flavouring and only cook with coconut oil, everything else is no good. Lots of garlic, ginger, onion etc.

My diet log and routine looks like this.
Wake up 530am
Black coffee and a few throughout the day
Heavy gym session 630am.
Post workout shake of 1 litre goats milk, scoop of grassfed protein, teaspoon of creatine 730am
Breakfast an hour or so later, omelette with at least 4 eggs, 200 grams of bacon (today its mince and leftover roast beef) spinach, tomatoes, mushrooms. 9am
Snack on nuts or tuna or coconut/coconut cream 1030am
Lunch meat and salad combo 12-1pm
Afternoon snack if I want it around 3-4pm
Dinner is big fuck off meal of steak (800 gram - 1kg grassfed rump) or roasted meat and veges as this is the last meal until around 9am next day. 7-8pm
Bed by 930pm
Repeat.
Have been doing the above for about 6 months, and average 1kg a month gains. It isnt easy.


Try and get yourself Dexa scanned or bioimpedance scanned now so we can test every 4-6 weeks to make sure things are working.