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Hack my Meal Plan

Answered on August 19, 2014
Created September 05, 2012 at 10:55 PM

Do you think that I'm missing something in my diet?? I would love to hear from you! I am 5'2, 130lbs, I CrossFit 6 days a week (have been doing this for 3 years). I'm always looking for tips and tricks to get as much nutrients in my diet as possible, and I am always interested in other paleo-friendly opinions on diet
This is what I eat on a given day... 1) 2 eggs in coconut oil, 1/2 cucumber, green tea 2) 2oz ground turkey, organic mustard, 1/2 bundle of asparagus cooked in olive oil, balsamic vinegar and garlic Toss in 2-3 black coffee's somewhere in the mix 3) 2oz steak, some cooked mushrooms, red onions, and 1/2 green pepper 4) 2oz chicken, 1 pepper, lil bit of 90% dark chocolate :) 5) Piece of fish (don't weight it), spinach, pepper, tomato all fried up in coconut oil. ...and sometimes after dinner I'll have a lil more dark chocolate because I love it!

Thanks!

5a739c24d8c83f27a168170d3c797506

(60)

on September 08, 2012
at 12:48 PM

Any recommendations for where I can add a little? Should I just up the protein and maybe a few more carbs post-wod?

06ca9c524c28bc3fba95d4d90f8f43c6

on September 07, 2012
at 03:25 PM

As to the bacon, that's more of a long running joke with me as I typically "get down" on a plate of eggs and bacon when around friends and family. Without fail, they all comment on how I'm a walking heart attack, which I then respond about the "large stick of butter I had in my coffee". I've found this opens doors for me to talk about diet in a "non-preachy" way and others are more receptive because they can't believe how I look eating a diet that basically flies in the face of everything they've ever heard.

06ca9c524c28bc3fba95d4d90f8f43c6

on September 07, 2012
at 03:22 PM

If this has been a typical diet for you, then you sound very "fat adapted". Meaning you are using bodyfat for fuel for many of the activities. Glucose is the fuel for high instensity training, from my experience the body will adapt and yours is probably very efficient with the glucose it has (because it doesn't get much). Because of the low protein intake, I would worry about excess gluconeogenisis from existing muscle tissue to provide fuel. Your body is running on little fuel and high stress. You would know if glucose is low if you trypically "hit the wall" or "bonk" during training.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on September 06, 2012
at 06:56 PM

Doesn't seem like much protein for someone doing Crossfit 6 days a week. Why only 2oz at those meals?

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on September 06, 2012
at 12:26 AM

Not clear, would this be all in one day? 5 meals?

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3 Answers

3
2a00b9a42e4cb6e489a0e69d20714576

on September 07, 2012
at 01:42 PM

Your body is retaining body fat because your barely eating. 2 OZ! I'm 17, 5'2 do not much in the form of exercise and can easily down a 16 oz steak everyday with liberal amounts of coconut oil. Your clearly working out. Eat!This is why you are never satisfied. End up eating chocolate and raise your cortisol levels. More substantial meals, less often will have you satisfied. Cheers:)

0
5a739c24d8c83f27a168170d3c797506

(60)

on September 07, 2012
at 12:14 PM

This is one typical day of food. The carbs are low because I have a tendency to hold body fat quite well, specifically in the middle. Because the carbs are low I have also decreased the protien as well.

How would I know if I was running on minimual muscle/liver glycogen??? Is there a physical response to this that I would be able to see or feel??

I am NOT opposed to bacon...it is one of my favourite foods in the world! However, when I started dabbling in paleo a couple years ago, and up to about 6 months ago I ate bacon EVERYDAY...I'm not quite sure that's the best diet...so I limit my bacon consumption now :)

06ca9c524c28bc3fba95d4d90f8f43c6

on September 07, 2012
at 03:25 PM

As to the bacon, that's more of a long running joke with me as I typically "get down" on a plate of eggs and bacon when around friends and family. Without fail, they all comment on how I'm a walking heart attack, which I then respond about the "large stick of butter I had in my coffee". I've found this opens doors for me to talk about diet in a "non-preachy" way and others are more receptive because they can't believe how I look eating a diet that basically flies in the face of everything they've ever heard.

5a739c24d8c83f27a168170d3c797506

(60)

on September 08, 2012
at 12:48 PM

Any recommendations for where I can add a little? Should I just up the protein and maybe a few more carbs post-wod?

06ca9c524c28bc3fba95d4d90f8f43c6

on September 07, 2012
at 03:22 PM

If this has been a typical diet for you, then you sound very "fat adapted". Meaning you are using bodyfat for fuel for many of the activities. Glucose is the fuel for high instensity training, from my experience the body will adapt and yours is probably very efficient with the glucose it has (because it doesn't get much). Because of the low protein intake, I would worry about excess gluconeogenisis from existing muscle tissue to provide fuel. Your body is running on little fuel and high stress. You would know if glucose is low if you trypically "hit the wall" or "bonk" during training.

0
06ca9c524c28bc3fba95d4d90f8f43c6

on September 06, 2012
at 02:24 AM

Seems like your carbohydrate intake is fairly low considering you are doing crossfit 6 days a week. I would imagine that you are running on minimal muscle/liver glycogen. I would probably look into some sweet potatoes. Also, your portions of protein seem very small (2 oz of steak??) I would increase your grass-fed meat intake, throw in some occasional berries and use those sweet potatoes to refill your glycogen stores so you can attack the next days session. I would also look into cooking with some grass fed ghee (if tolerated) for at least one of the meals. For the ultimate diet hack . . .WHERE IS THE BACON????

Matt
PhysiqueRescue.com

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