3

votes

Hack my Paleo diet (for an olympic weightlifter)

Answered on August 19, 2014
Created August 19, 2011 at 4:40 PM

I have been paleo for one month now and im loving it, however I recently reached a major crash on one of my training day. I felt very depleted in the gym and it was hard to say it was from Overtraining. I am 19 and i'm happy to say I am Paleo.

I want help creating a perfect diet so suggestions are welcome.

Heres YESTERDAYS diet (and I felt REALLY good putting in the carbs pre and intra workout)

(I do the leangains.com protocal, consisting of 16hours fasting and 8hours feasting)

7am 3 cups coffee

9am 8000mg BCAA's

12pm 15oz or more organic meat (kangaroo mostly)

4pm 15oz meat with a massive salad (dressing is 4 tablespoons or more of flax oil, little balsamic vinegar)

520pm (preworkout, 6pm is lifting) 2-4 small bananas 3 scoops Novem (scivation preworkout drink)

7pm (Intraworkout) 2 small bananas with 250ml coconut water, 8000mg BCAAs

9or10pm 15-20oz meat (mostly 4-6 eggs as they are slow digesting for nighttime), with another massive salad and flax oil

So what do you think? I train very hard, 4x a week on a Olympic Weightlifting team. Like I said the carbs added in helped alot yesterday, any other suggestions for diet?

ps supplements are: Novem by Scivation, Allmax BCAAS, I take 2 serving (8 pills) of Nutrasea Omegas a day (probably in a day I hit 20g of Omega 3's), Mutlivitamin, digestive enzymes, vitamin c, 4-6 caps of All American EFX Kre-alklyn creatine.

Thank you.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 19, 2011
at 11:19 PM

nah peter. not ketosis at all. it's because of the concern about too much fructose.

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on August 19, 2011
at 10:38 PM

Do you need to be in ketosis? Are you trying to lose weight? You need the carbs.

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on August 19, 2011
at 10:34 PM

3 cups of coffee for breakfast is still a lot. If you need that much to get going maybe you need more sleep.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 19, 2011
at 06:29 PM

i think you can safely handle way more carbs than the average person who is not doing power lifting because of exactly what you mention. if someone who does not does heavy workouts eats just like you do, i would see a big red flag. personally i consume starchy tubers and some white rice as most of my carbs but i also have some pointedly accute concerns about my cardiovascular health that i am working through right now that is a bit challenging for me to understand so i have chosen to ditch most sources of fructose for now (and therefore, ditch bananas).

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 19, 2011
at 06:28 PM

i think you can safely handle way more carbs than the average person who is not doing power lifting because of exactly what you mention. if someone who does not does heavy workouts eats just like you do, i would see a big red flag. personally i consume starchy tubers and some white rice as most of my carbs but i also have some pointedly accute concerns i have about my cardiovascular health that i am working through right now that is a bit challenging for me to understand so i have chosen to ditch most sources of fructose for now (and therefore, ditch bananas).

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 06:09 PM

Awesome thanks again Jack, I appreciate the help. As for your comment on high carb.. I asked at the store to the expert there (I dont know his education background) if doing paleo but adding carbs in would affect the potential paleo ketosis effects. He said if the carbs are utilized by exercise within 40min of digestion they will only be used as glycogen and stored in the liver. Thats why I only do carbs pre and intra. What do you think

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 19, 2011
at 05:49 PM

ah! didn't know about the coconut oil. good stuff. wild fish from a good source definitely has some good o3 content. i think some fish is good, but i personally don't eat it more than about twice a week. anyway it sounds like you got some good things going and it's looks like you're doing well with regard to physique. it's cool to have you onboard here. these cats on paleohacks know a lot of stuff so poke around.

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 05:22 PM

Its way too good. Personally I love the taste of alot of fats, especially in lamb so yes its awesome. To you as well, west coast is the best coast. :)

Medium avatar

(12379)

on August 19, 2011
at 05:18 PM

So how is the ostritch meat there? - I've always wanted to try it, but just haven't gotten the courage to buy it yet, we've had the ostritch and love it! Super cool to have another Victorian ph'er by the way!

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 05:15 PM

Bree - the coffee was a typo. I meant 3. And yes I do

Medium avatar

(12379)

on August 19, 2011
at 05:14 PM

5 cups of coffee whew - that seems like an awful lot to me - why so much? And lifestyles market? Do you live in Vic??

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 05:12 PM

Thanks Matt.. I just dropped 20$ on a 1L bottle of Flax. Arggg. Oh well. Ill use it up a little bit with the Olive oil. Cheers mate.

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 05:10 PM

Matt, What is PUFA?

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 05:06 PM

I got the Kangaroo at a place called Lifestyles markets. They also have Boar meat, Ostrich meat.. All organic and grass fed!

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 05:06 PM

For the most part its very high fat as I cook all of my meat in Coconut oil, and dont waste a drip of it. Wild fish would be good but you never know how much your getting for the O3 factor. As for going overboard, thats just a typical day, I do switch it up to many other paleo dishes, I just wanted to give a glance at it. Thank you for your reply Jack

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 05:03 PM

Since im new to the whole Paleo, I was just interested on peoples thoughts.

77877f762c40637911396daa19b53094

(78467)

on August 19, 2011
at 04:55 PM

yeah, where do you score that 'roo?

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 19, 2011
at 04:46 PM

+1 for eating kangaroo meat.

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4 Answers

2
32937bdb4caf053e7aa39693fadd2282

(547)

on August 19, 2011
at 05:06 PM

ditch the flax oil. 1 tbsp has almost 9g of PUFA and the way it sounds your using up to 10 tbsp a day. thats WAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAY too much PUFA. you have no sources of omega 6 fat in this particular day of eating so i would say your better off not supplementing with omega 3 at all.

i would stick to some good ol olive oil for the dressing

http://thehealthyskeptic.org/why-fish-stomps-flax-as-a-source-of-omega-3

check that post out

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 05:12 PM

Thanks Matt.. I just dropped 20$ on a 1L bottle of Flax. Arggg. Oh well. Ill use it up a little bit with the Olive oil. Cheers mate.

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 05:10 PM

Matt, What is PUFA?

2
Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 19, 2011
at 04:57 PM

seems nitpicky in the context of your diet, but i would recommend dropping all that flax oil in those massive salads. replace it with mac nut oil. if it's O3 you are looking for, i'd look to other sources such as wild fish. flax oil contains the variety of o3 that requires conversion and it's not ideal at all.

as for the other aspects fo your program... this is so different than what i do but i know it's based on the leangains IF approach.

i mean... 4-6 bananas, 2 massive salads per day? i've seen those massive bowls of berries and whipped cream on lean gains. i am not ready to say i believe that's the best approach with regard to health. everybody has got their own ideas but i think that kind of eating might be excessive.

the other thing to add is that i'm not seeing much fat in here other than from the kangaroo meat and a little bit from eggs. seems very low fat high carb high protein to me.

but anyway i am not doggin you and what you're after here... i'm just giving some words of caution against going completely overboard on certain foods. i've gone through phases of eating high amounts of specific foods too and i've changed my approach to a more varied diet.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 19, 2011
at 06:28 PM

i think you can safely handle way more carbs than the average person who is not doing power lifting because of exactly what you mention. if someone who does not does heavy workouts eats just like you do, i would see a big red flag. personally i consume starchy tubers and some white rice as most of my carbs but i also have some pointedly accute concerns i have about my cardiovascular health that i am working through right now that is a bit challenging for me to understand so i have chosen to ditch most sources of fructose for now (and therefore, ditch bananas).

6b8d12fc3e43179f9ae1765a4d1a9dc2

(5914)

on August 19, 2011
at 10:38 PM

Do you need to be in ketosis? Are you trying to lose weight? You need the carbs.

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 05:06 PM

For the most part its very high fat as I cook all of my meat in Coconut oil, and dont waste a drip of it. Wild fish would be good but you never know how much your getting for the O3 factor. As for going overboard, thats just a typical day, I do switch it up to many other paleo dishes, I just wanted to give a glance at it. Thank you for your reply Jack

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 19, 2011
at 05:49 PM

ah! didn't know about the coconut oil. good stuff. wild fish from a good source definitely has some good o3 content. i think some fish is good, but i personally don't eat it more than about twice a week. anyway it sounds like you got some good things going and it's looks like you're doing well with regard to physique. it's cool to have you onboard here. these cats on paleohacks know a lot of stuff so poke around.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 19, 2011
at 06:29 PM

i think you can safely handle way more carbs than the average person who is not doing power lifting because of exactly what you mention. if someone who does not does heavy workouts eats just like you do, i would see a big red flag. personally i consume starchy tubers and some white rice as most of my carbs but i also have some pointedly accute concerns about my cardiovascular health that i am working through right now that is a bit challenging for me to understand so i have chosen to ditch most sources of fructose for now (and therefore, ditch bananas).

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 19, 2011
at 11:19 PM

nah peter. not ketosis at all. it's because of the concern about too much fructose.

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 06:09 PM

Awesome thanks again Jack, I appreciate the help. As for your comment on high carb.. I asked at the store to the expert there (I dont know his education background) if doing paleo but adding carbs in would affect the potential paleo ketosis effects. He said if the carbs are utilized by exercise within 40min of digestion they will only be used as glycogen and stored in the liver. Thats why I only do carbs pre and intra. What do you think

0
44348571d9bc70c02ac2975cc500f154

(5853)

on August 19, 2011
at 05:43 PM

I would ditch all that flax eat some fatty fresh fish.

0
77877f762c40637911396daa19b53094

(78467)

on August 19, 2011
at 04:57 PM

that's a lot of meat! i don't know that i could put that much meat down in such a short time frame. i'm not sure that there's much to 'hack' here, if this works for you & your training goals, if your body responds to it well, why not?

8827c7aba7ce0006b966b732ac200f13

on August 19, 2011
at 05:03 PM

Since im new to the whole Paleo, I was just interested on peoples thoughts.

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