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How would you analyze this food diary (High-Carb)?

Answered on August 19, 2014
Created August 26, 2012 at 6:01 PM

Would love to hear opinions on my food diary, I keep losing weight even though I have no intention of doing so, actually my main goal is to gain muscle. I'm generally a high-carber (no problems till now, I'm very fit at 185cm/70 kg or 6'1'/154lbs and 9-11% BF, workout 4-5 times a week) and would feel sluggish if I wouldn't eat so much fruit.

I am afraid to increase my fat intake over 60-70g considering the carb intake is medium-high (couldn't live without fruit), protein is about enough for me (any more and I would get digestion issues).

Should I eat even more carbs (maybe complex, such as increasing the chestnut flour in the pancakes), while maintaining the same fat ratio, or should I up the fat and maybe a bit more protein so I could meet the recommended calorie intake?

Column 1: Fat Column 2: Carbs Column 3: Protein Column 4: Calories alt text

4eb67cdd9ea0ab45ee9a8f74ce6ae66c

(144)

on August 27, 2012
at 08:10 AM

Watermelon is not a daily thing anyway, however, if we deduct 30-45 grams of fiber, I'd end up with about 200g of carbs a day. Thanks for the advice, I'll consider eating red meat lunch from now on, and increasing the Chestnut flour (starchy).

4eb67cdd9ea0ab45ee9a8f74ce6ae66c

(144)

on August 27, 2012
at 08:08 AM

I do a lot of crossfit moves (no timing, not there yet), weight training and calisthenics, maybe 2 long runs a week..

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3 Answers

2
9106340a33a2407d63d22e6275300d33

(60)

on August 26, 2012
at 10:53 PM

If you are able to, try introducing some dairy. It's great for muscle growth

2
61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on August 26, 2012
at 09:20 PM

That's over 240g of carbs per day... that seems pretty high to me for a Paleo/Primal person, even if they are on the higher-carb end of the spectrum. I know you say that you haven't experienced any problems from eating this way, but vegans and SAD-eaters often say the same, and if you want to gain muscle but are losing weight, I'd consider that a problem.

I think a bit less fruit (not none!) and a bit more starchy food (less watermelon, add some potato, for example) and more fat/protein (switch out some of the chicken breast for fattier meats) might help you, if you're looking to gain some muscle. At your height and weight, you certainly don't sound like you need to lose any more weight!

4eb67cdd9ea0ab45ee9a8f74ce6ae66c

(144)

on August 27, 2012
at 08:10 AM

Watermelon is not a daily thing anyway, however, if we deduct 30-45 grams of fiber, I'd end up with about 200g of carbs a day. Thanks for the advice, I'll consider eating red meat lunch from now on, and increasing the Chestnut flour (starchy).

0
6b365c14c646462210f3ef6b6fecace1

(1784)

on August 26, 2012
at 09:39 PM

how intense are your workouts? In my opinion, your calorie intake is quite low for someone who wants to build muscle

4eb67cdd9ea0ab45ee9a8f74ce6ae66c

(144)

on August 27, 2012
at 08:08 AM

I do a lot of crossfit moves (no timing, not there yet), weight training and calisthenics, maybe 2 long runs a week..

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