1

votes

Critique my diet and exercise!

Answered on August 19, 2014
Created July 12, 2012 at 1:07 AM

Hi all

Been eating paleo/ primal for a while now and have recently found myself motivated more than before to start training and lose some bodyfat and increase strength and fitness but as I still consider myself a relative beginner in the whole nutrition thing I thought I would stick my training and eating plan up for you to pick to pieces!

My main goals are to increase strength and decrease body fat, and increase overall conditioning/ cardio level, not really interested in weight loss as such, quite happy to gain muscle mass and lose fat and not care about overall body weight.

First to diet, its pretty loose as in what I will eat but I do work to a pretty samey pattern over the course of a week. My training days are monday, tuesday, thursday, friday for reference.

On training days I will wake up and take probiotics and meds (I have Graves Disease (hyperthyroidism) and have to take daily pills). I generally have these with just water and then have a couple of cups of 'bulletproof' coffee with 50g butter and 25ml MCT oil total. Alongside this I will take Vitamin D, K and C, 5 x Cod Liver Oil caps and Selenium. Then for the majority of the night (I work night shift) I eat (drink?) fat bombs (essentiall the Free The Animal version with a can of coconut milk, 1/2 cup of frozen berries, 2-3 scoops of protein powder, creatine and 3 raw egg yolks). This keeps me going and I never get hungry, I train at 6:30am after work then eat a full meal when I get in around 8am usually consisting of a green leafy salad, then meat (fatty cuts as I only ever buy grass fed), pastured eggs, an avacado, 2-3 large servings of veggies and butter/ oil for cooking. Before bed I take magnesium and 5-HTP supplements.

Two non-training days (wednesday and saturday) I take in only the bulletproof coffee and supps between waking and about 7am then eat a full (but smaller) meal in the morning. I keep sunday as an optional cheat day but rarely do so and stick to a loose eat when hungry day, but still primal, but increase the carbs with sweet potato if I feel the need.

Training is all based around Jim Wendler's 5/3/1 routine using the Boring But Big protocol with the following basic split:

Monday: Squats (5/3/1), then more squats (5x10) supersetted with an ab exercise and then generally good mornings (3x10)

Tues: Bench (5/3/1) and then bench (5x10) all supersetted with pulling movements for upper back/ lats, then shrugs (3x20)

Thurs: Deads (5/3/1) and the Stiff Leg Deads (5x10) ss/ an ab movement, then leg press (5x10)

Friday: Military (5/3/1) and then Military (5x10), again all ss/ with upper back pulling movement, then DB (Kroc) Rows

Between 2-4 times a week and always after weights I will do conditioning work, either hill sprints, strongman (mainly farmers walks) or Prowler pushing. Theres no hard fast rule with these, I do them til Im knackered but not totally run into the ground!

As it is, with the present diet and training I dont find myself massively tired, aches from the weight training but nothing untoward, and I sleep well. If anything I still find myself full of energy on waking and especially on off days to the point I have to stop myself from doing more training for fear of overdoing it, and am only really exhausted after the training, but in a good way if that makes sense!

For info my present stats are (approx):

Weight - 147kg Bodyfat (approx) - 28-32% Height - 6' 2"

Like I say my main goal is reduction in bodyfat while at least increasing strength slowly, though am happy to ease off of the strength level for a bit if I can increase fat burn! Hope all that makes sense and sorry for the long post! Please commence ripping this to shreds and be as harsh as you like! Thanks all.

D9951bf124145e23d4d205dee9fd1c27

on July 12, 2012
at 06:47 PM

I'll give it a go, I think im pretty fat adapted, when I do miss meals and the like I rarely get really hungry, and before I upped the training level I used to pretty much drink bulletproof coffee when I woke up and then not eat until 10-12 hours later with little problem. Just thinking that the two off days would be the ideal and then I can still keep the saturday night as an optional cheat.

D9951bf124145e23d4d205dee9fd1c27

on July 12, 2012
at 06:12 PM

Yeah, I think i kinda of knew that nutrition is the main thing, just didnt want to accept the fact! I don't really want to increase the training much more, I have energy but think I am better off using it to fuel the 5/3/1 and conditioning work than adding more, need the recovery on the Wendler program! Think im going to cut out the fat bombs and replace with a basic protein shake, maybe with each meal just to make sure protein level is high, and then hopefully my body will use the stored bodyfat for fuel. Thanks!

D9951bf124145e23d4d205dee9fd1c27

on July 12, 2012
at 06:10 PM

Ok, good advice, I think I will keep fat bombs as a last resort or can't be bothered to cook fix, maybe have eggs for breakfast, quite like an omelette... Maybe salad through the night and then the one bigger main meal after training as I have been. I guess the supps were more or less an insurance policy for me, especially the Vit D from working nights all the time.

C45d7e96acd83d3a6f58193dbc140e86

on July 12, 2012
at 02:38 PM

I would add in one to start with, but then again, I do a 12-16 hour fast several days per week, as I am very fat-adapted. I do a 24 hr fast about once every 10 days or so.

D9951bf124145e23d4d205dee9fd1c27

on July 12, 2012
at 06:40 AM

Also, while I think, would adding in two 16 hour fasts a week help? dont want to overdo it but could easily add these on the two non training days (wed and sat)

D9951bf124145e23d4d205dee9fd1c27

on July 12, 2012
at 06:39 AM

Yeah, its a whey and egg combination, I do eat salmon and mackarel too, sardines etc. I am about to start walking more as I have two dogs and am going to get them out on an evening so that'll sort that out!

D9951bf124145e23d4d205dee9fd1c27

on July 12, 2012
at 02:45 AM

Thanks for the answer, to be honest the training changes every month as I run it on a 4 week cycle, just the large main exercises stay the same and then all extras change, but I get the idea. I was considering dropping the fat bombs and just going to a one meal a day plan with bulletproof coffee when I wake up and half way through my shift at work, maybe with plain protein shakes as needed, or even half a can of coconut milk instead of the full can to drop some calories? thanks again

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4 Answers

1
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on July 12, 2012
at 05:18 AM

Make sure that is whey protein powder and not soy. Workout looks great. Try and up the Omega 3 from natural sources. Perhaps wild Salmon twice a week.

I dont mind the breakfast. However the fat bombs seem to many perhaps? Cut the avacado in half and trim some of the fat on the meat. Keep it grass fed. Walk a few times a week for 30 minutes.

D9951bf124145e23d4d205dee9fd1c27

on July 12, 2012
at 06:39 AM

Yeah, its a whey and egg combination, I do eat salmon and mackarel too, sardines etc. I am about to start walking more as I have two dogs and am going to get them out on an evening so that'll sort that out!

1
C45d7e96acd83d3a6f58193dbc140e86

on July 12, 2012
at 01:47 AM

Sounds like you have a pretty good set up, but if you are still not getting lean, you might need to cut back on the quantity of stuff you are eating. You are eating healthy, but a ton of calories. Losing fat still comes down to a deficit, so maybe cut out a little of the fat bombs. I would also vary your workouts more. After a month of the same workouts, your body will try to reach homeostasis, and slow the adeptation process. do bench with dumbells, do incline, do small variations of the workouts you are doing, but make it variable. Don't do the same bodypart every Tues, etc. This simple change might be enough to cause the difference without changing your eating. Do a couple weeks of lower weight, higher reps, then a couple weeks of higher weight, lower reps. Mix it up more.

D9951bf124145e23d4d205dee9fd1c27

on July 12, 2012
at 06:40 AM

Also, while I think, would adding in two 16 hour fasts a week help? dont want to overdo it but could easily add these on the two non training days (wed and sat)

C45d7e96acd83d3a6f58193dbc140e86

on July 12, 2012
at 02:38 PM

I would add in one to start with, but then again, I do a 12-16 hour fast several days per week, as I am very fat-adapted. I do a 24 hr fast about once every 10 days or so.

D9951bf124145e23d4d205dee9fd1c27

on July 12, 2012
at 02:45 AM

Thanks for the answer, to be honest the training changes every month as I run it on a 4 week cycle, just the large main exercises stay the same and then all extras change, but I get the idea. I was considering dropping the fat bombs and just going to a one meal a day plan with bulletproof coffee when I wake up and half way through my shift at work, maybe with plain protein shakes as needed, or even half a can of coconut milk instead of the full can to drop some calories? thanks again

D9951bf124145e23d4d205dee9fd1c27

on July 12, 2012
at 06:47 PM

I'll give it a go, I think im pretty fat adapted, when I do miss meals and the like I rarely get really hungry, and before I upped the training level I used to pretty much drink bulletproof coffee when I woke up and then not eat until 10-12 hours later with little problem. Just thinking that the two off days would be the ideal and then I can still keep the saturday night as an optional cheat.

0
91f5be33a7ec9f59a5c528af3c75175d

on July 12, 2012
at 12:28 PM

Hey Bro, like you I have been looking into the 531 Strength training programme its a solid set up. But with not getting lean it comes down to the fuel you feed your self its like the Zone pyramid the base is Diet/nutrition then training then gymnastics and all the other bits on top. I would try to decrease the fat intake, and replace with good fruits berries blueberries, raspberries, or even more protein after all protein is what repairs the body, builds muscle and can be used as energy. even check out www.crossfit.com and add a few wods throughout the week to your workout to burn some more calories. Hope this helps Neal

D9951bf124145e23d4d205dee9fd1c27

on July 12, 2012
at 06:12 PM

Yeah, I think i kinda of knew that nutrition is the main thing, just didnt want to accept the fact! I don't really want to increase the training much more, I have energy but think I am better off using it to fuel the 5/3/1 and conditioning work than adding more, need the recovery on the Wendler program! Think im going to cut out the fat bombs and replace with a basic protein shake, maybe with each meal just to make sure protein level is high, and then hopefully my body will use the stored bodyfat for fuel. Thanks!

0
9a5e2da94ad63ea3186dfa494e16a8d1

on July 12, 2012
at 07:11 AM

My opinion, i would try to eat more actual foods rather than the "fat bombs", i avoid smoothies and such because i don't think that blasting my system with that many calories at once is good, and it is easy to over eat (drink?).

Also my opinion, that is a lot of supplementa to take on a daily basis. I supplemented vitamin d a couple of years ago when i felt that i was deficient but dropped it after a few months, besides that i don't take any. Instead i try to get well-rounded nutrition from foods, instead of taking vitamin K supplement, eat foods that have it, etc. Generally i am not a fan of supplements unless there is some specific deficiency you are trying to correct.

D9951bf124145e23d4d205dee9fd1c27

on July 12, 2012
at 06:10 PM

Ok, good advice, I think I will keep fat bombs as a last resort or can't be bothered to cook fix, maybe have eggs for breakfast, quite like an omelette... Maybe salad through the night and then the one bigger main meal after training as I have been. I guess the supps were more or less an insurance policy for me, especially the Vit D from working nights all the time.

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