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Paleo Athletes/Operators, what do you eat?

Answered on August 19, 2014
Created April 21, 2012 at 6:14 AM

Would like to see the general consensus on what people of crossfit-esqe/endurance/military/leo bent exercise and eat and how the structure their intake.

For example I train twice a day, endurance at 9am, strength and conditioning at 5pm. 5 days a week.

7am - Wake 7:30am - 2 eggs, 250g sweet potato, coffee with coconut cream (2tsp) 8:30am - Optional banana depending on how I feel. 9am - Train (eg; 5km worth of intervals, some calisthenics) 10am - 20g BCAA.

*Note: Aim to hit a stimulus post workout with the BCAA but away from the try to let the body do it's own thing as I am still trying to lean out 5kg's or so.

4pm - Apple/Banana and 100g Sardines 5pm - Train (eg. Heavy power/oly lifts (1-5 rep range, short strength/durability based metcon) 6pm - 20g BCAA 7pm - 300g Salmon, Unlimited green vegies with salt/pepper/olive oil for taste.

Totalling around 150p, 150c and 70f for 1700-1800 cals. Context being leaning out, up the calories where feeling flat on any given day during the week, usually by increased sweet potato and meat consumption.

Would love to see how other athletes/operators structure their average day.

Thanks

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on April 23, 2012
at 12:37 PM

What's that, 4000kcal? Nice :D

1bbcd2122d9c75b07440f22ef57d6448

(2934)

on April 21, 2012
at 06:33 PM

Yeah, the carb/fat balance took me a bit of getting used to. I worshipped fat for a while because I figured I was supposed to, but I didn't start leaning out until I cut it back almost to my pre-paleo level.

1bbcd2122d9c75b07440f22ef57d6448

(2934)

on April 21, 2012
at 06:31 PM

Just curious (for the others, too), what's your sport?

Ef7d3b8fc06ab34e7b5d85a4f4d737a9

(140)

on April 21, 2012
at 02:44 PM

Definitely agree with Corbab here. Even as a 5'2" female at 120 lbs, I find that I can't push myself in a metabolic conditioning workout more than a couple times a week if I'm not hitting my "sweet spot" with carbs. However, the carbs and the fat and the protein can't all go up at once as I've found that leads to gaining fat for me immediately. Staying lean for me requires less metabolically demanding workouts, more easy lifting and lots of ambling around. I have trained ketogenically also. Erin

9bd33dab06ad6696b1b6a06aed818f05

(659)

on April 21, 2012
at 10:26 AM

Agree with Corbab, just have to find that sweet spot in regards to how much is enough to power what your doing. Play with your daily cals, run them for a week at a time and watch how you perform/look/feel during that week.

1bbcd2122d9c75b07440f22ef57d6448

(2934)

on April 21, 2012
at 09:49 AM

Your endurance and tolerance for working while tired goes up once you really get into it. Like I said in my post, I think diet helps a lot. I've been on the same training schedule in the past eating about half of what I do now, and my performance and recovery suffered immensely.

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4 Answers

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1
1bbcd2122d9c75b07440f22ef57d6448

(2934)

on April 21, 2012
at 08:33 AM

You didn't give body metrics, but I think someone training that hard should be eating well above 1800 cals a day. (I'm 6'1", 200lb, currently leaning out on 3500 cals w/ 1 workout per day).

My day:

7am - 3 large eggs, 140 grams chicken

11am - 225+ grams protein (varies, usually turkey, chicken or fish), plenty of veggies (greens, carrots, peppers, cucumber), starchy carbs (potatoes, squash, rice in a pinch) if possible, usually 200g cottage cheese w/ raisins and sunflower seeds, 1 apple.

3pm - Apple, cranberries, or sunflower seeds (optional).

5:30pm - 2oz shredded coconut, apple/banana, 4-6oz heavy cream. (Post-workout)

Dinner varies in timing and content, but I always focus high protein and carbs. I've had far more success focusing on carbs than protein, as I come right in on the line of glycogen depletion daily, and not being keto-trained, carbs (starches in particular) are the only foods that keep me energized throughout the week.

Workouts are 5 days a week; 1-1.5 hrs; rowing either on water or ergs; time and intensity varies, good mix of anaerobic and aerobic work (max length 30 min/piece). I supplement with bodyweight and core circuits and occasional running. School keeps me active and walking a lot with heavy load (full day's worth of books/stuff).

My funky meal times are on account of my school schedule, as I have only one opportunity to eat during the day, and none again for at least 7-8 hours.

Ef7d3b8fc06ab34e7b5d85a4f4d737a9

(140)

on April 21, 2012
at 02:44 PM

Definitely agree with Corbab here. Even as a 5'2" female at 120 lbs, I find that I can't push myself in a metabolic conditioning workout more than a couple times a week if I'm not hitting my "sweet spot" with carbs. However, the carbs and the fat and the protein can't all go up at once as I've found that leads to gaining fat for me immediately. Staying lean for me requires less metabolically demanding workouts, more easy lifting and lots of ambling around. I have trained ketogenically also. Erin

1bbcd2122d9c75b07440f22ef57d6448

(2934)

on April 21, 2012
at 06:33 PM

Yeah, the carb/fat balance took me a bit of getting used to. I worshipped fat for a while because I figured I was supposed to, but I didn't start leaning out until I cut it back almost to my pre-paleo level.

2
9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on April 21, 2012
at 03:12 PM

Its almost impossible to train twice a day and actually operate at the level required at my team and nobody likes a guy that falls behind. Ive seen guys who do it and they usually end up burnt out on some type of adrenal fatigue.

I also have specific knowledge that almost all of these same guys are registering testosterone levels comparable to 12-18 year old women, when the blood work comes back. Overtraining and sleep issues are a very real problem within the community. How do I know? Because I used to be one of theses massive over trainer who simply thought more = better. If you haven't set a repeatable personal record (no progress) in anything in a long time you may be one too.

To the OPs question, I lift weights about 1x per week(snatch/overhead squat/clean). I do 1 day of sprints, tire pulls and agility work. Lastly Ill do weighted ruck runs in soft sand 3-6miles or an obstacle course run 1x per week. Thats about 3 days per week, and has taken years of trial and error to be able to recognize, in myself, when Im overtraining. Now, I focus on quality of training rather than quantity.

1bbcd2122d9c75b07440f22ef57d6448

(2934)

on April 21, 2012
at 06:31 PM

Just curious (for the others, too), what's your sport?

0
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on April 21, 2012
at 01:56 PM

Gallon of milk and gallon of OJ, easy :)

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on April 23, 2012
at 12:37 PM

What's that, 4000kcal? Nice :D

0
5b5abb28f3cacf4f5a01497f2895d072

(238)

on April 21, 2012
at 09:29 AM

I've not long started training - how do you guys managed to train so regularly and still get rest?

9bd33dab06ad6696b1b6a06aed818f05

(659)

on April 21, 2012
at 10:26 AM

Agree with Corbab, just have to find that sweet spot in regards to how much is enough to power what your doing. Play with your daily cals, run them for a week at a time and watch how you perform/look/feel during that week.

1bbcd2122d9c75b07440f22ef57d6448

(2934)

on April 21, 2012
at 09:49 AM

Your endurance and tolerance for working while tired goes up once you really get into it. Like I said in my post, I think diet helps a lot. I've been on the same training schedule in the past eating about half of what I do now, and my performance and recovery suffered immensely.

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