I'm 25/m/170ish @ 8-10%BF. Follow 80% paleo + whole milk, dark chocolate and potatoes currently, but am willing to part with them. I'm pretty fit already and compete locally in CrossFit, but I'm looking to improve strength and power through fast, heavy lifting (moderate volume OLY lifting template 5x/week + 2-3 metcons/week to maintain conditioning) without gaining fat. I've been following this plan for a few weeks and I feel pretty good but my numbers don't seem to be improving. Maybe this thread is more appropriate for a performance-based forum, but I will never be Rich Froning and thus my health is priority #1. For that, I trust this the members of this forum the most. I want to stick to my fasting schedule and one "cheat meal" because it works great around my work schedule, but I'm looking for any comments or thoughts on how to improve nutrition otherwise.
8:30AM wake - Green tea, Tbs. coconut oil, multivitamin, and the drained water from boiled veggies the night before! and then 1 or 2 cups of black coffee throughout the morning
2:30PM - Break "fast" - 4 hard boiled eggs
4:30PM - Preworkout - coffee, 20g whey, 2 bananas, 10g square of 85% dark chocolate
*Train - 12-14 high speed working sets of 1-5 reps, 5-12minute metcon every other workout
6:30PM - Postworkout - 1/2L whole milk, 200g white potatoes
8:30PM - 400g ground beef, 4-5 cups of boiled veggies (all kinds), 1 Tbs. olive oil, 5g fish oil (3750mg Omega-3)
10:30PM - 1/2L whole milk, bed by midnight
I follow this almost exactly on M/W/Th/F (all training work days). Tuesdays are off days so I fast closer to 24 hours and eat strict. So far it has been a 6oz. salmon fillet cooked in lots of coconut oil, 6 eggs cooked in about 2oz. uncured bacon from the butcher and unlimited veggies.
Weekends are a little more loose; Saturday I train at noon and it's my lowest volume day, so I take my 20g whey at 11 with the dark chocolate and coconut oil, and then 20g whey with 2 bananas after the workout. Usually I'm away from home for the afternoon so I just eat "as paleo as possible." I can almost always find lean meat and veggies, but I usually have a couple beers or glasses of red wine with friends as well. Sundays are off and I go to all-you-can-eat brunch with my family. I avoid most of the added sugar but this is my one meal to treat myself so I pretty much go all out. The rest of the day I eat just veggies.
Sorry for rambling, but basically I am willing to change anything Monday-Saturday, but I won't give up my brunch! Any suggestions would be helpful. Thank you in advance!
asked byunclekurty (40)
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on July 26, 2012
at 03:11 PM
You could keep your diet quite similar and follow the leangains protocol, which is intermittent fasting for weight lifters. Martin is not paleo, but he has paleo clients, and you should be able to adapt his protocol to your diet. The info is all there for free: http://www.leangains.com/
on June 28, 2012
at 12:56 PM
^ This book was created for people exactly in your situation. It's a strict diet for people with low body fat percentage looking to put on muscle weight without much fat weight.
Obviously, this works against eachother, but with the ultimate diet method you can find progress.
btw it's not for the 'weakminded' because it is very strict but proven to be effective nonetheless.
I know it costs a lot, but you can download the torrent for free if you're into that.
on September 06, 2012
at 06:04 PM
I can't find much info on this but Dr. Mercola had it in one of his books: meal rotation. His theory being along the lines of if you eat the same or pretty much the same meals everyday your body get's used to it and get's lazy about digesting these foods. He recommended frequently rotating your sources of protein, fat and carbohydrates, so that your body is working at it's optimum complicity to burn and use these foods as fuel and not becoming complacent.
There is also the calorie rotation, where you restrict calories for a few days, then add in more for a few days. Here's a link on that http://www.ehow.com/way_5339987_rotation-diet-plan.html
If you're not into calorie counting, you get pretty much the same results with intermittent fasting for a week, then returning to normal eating then back to fasting.
If you research whey powder there's a lot out there on why it's not very good for you. Here's a good paleo link on protein powders: http://robbwolf.com/2012/05/03/wheying-in-protein-powders-paleo/
on July 26, 2012
at 02:32 PM
My few recommendations are as follows. If you are going to do 20g whey, do it post workout instead of pre-workout. Also, you don't need 200g potatoes immediately post if you are also consuming half liter of milk. As for your workouts, I would probably drop a day, to allow for more recovery. Also, depending on what your actual workouts consist of, you might need to revise those to be a little heavier. Sometimes a plateau can be broken just by changing your routine slightly, but sometimes it takes a dramatic change.
on June 28, 2012
at 12:39 PM
Instead of whey and dark chocolate before a workout I would eliminate both completely from your diet (or add in 100% dark chocolate if you need it, or slowly gravitate to that). It's a common misconception that we need extra "protein" to bulk up. Actually it's just extra calories from any source that we need to bulk up. The Jaminets (perfect health diet) will attest to this. So as a pre-workout replacement I would just eat sweet potato lathered in coconut oil (as much as tastes desirable). But, personally I eat nothing to deplete muscle glycogen. But since your workouts are intense that snack may be necessary. Your meal with friends on Saturday's seems fine, if u really want to be strict, keep the alcohol to wine or robb wolf's NorCal margarita ;). Many people tinker with diary. I dont know if you have ever gone without it, but this may be worth a try to see if it affects your body differently. I personally can't tolerate dairy, but my friend thrives on grass-fed cream and butter. Is your milk grass-fed? Other than that your schedule seems great! I like the fasting in there and as long as your eating lots of veggies for their great nutritional value keep it going. Best of luck! Ask questions if you have them.