I am overweight and trying to get into shape, I followed bodybuilding advice with lacklustre dedication and just got fat. I have been researching paleo and I want to do it but I want to do a simple eating plan based on a 6 in the morning before yoga breakfast, an early lunch pre calisthenics and stretching workout and a late dinner for when I get home at around 8 o'clock
Now I want to see if I have learnt anything from researching paleo and have some feedback n my plan.
I will get up early and drink a few glasses of water, have some organic black coffee and have a small amounts of organic nuts and seeds.
For lunch I will have a lean protein source like salmon, steak or chicken with berries, an apple or some other type of fruit to give me a carb source before the second exercise of the day which will consist of goblet squats, box jumps, inverted rows, wall handstands, kettle bells and bodyweight exercises.
At night I will lower the carbohydrate level and consume mainly lean protein with some leafy green vegetables and maybe some peppers and carrots to go with the meat.
I want to keep the carbs lowish but not below 50 grams because I do not want to be in ketosis due to personal preference and the fact I am training for a tough mudder.
I am thinking that eating higher fat low carb in the morning and at night with elevate testosterone and with keep my insulin in check, meaning I can recover and burn fat more efficiently. I will not be having anything other than meats and fish, fresh vegetables, fruits, nuts and seeds.
Is coffee ok? I have heard mixed feelings. Also can anyone tell me how long it would take for a quite unathletic and inflexible man to do the splits and be able to do a palanche?
I have decided to set some long term goals because I thrive when I have something I am passionate about, which is why I think I couldn't get motivated when I was doing bodybuilding splits and eating tonnes of processed crap and powders.
I have set these goals
be able to do a 30 second palanche
be able to do a 30 second unassisted handstand
be able to do side and front splits
be able to run a 36 minute 10km
be able to do 20 chinups
be able to do a one armed chinups
be able to do 100 press ups
be able to do a 50 inch box jump
be able to do 10 pistol squats
be able to close a 250 pound gripper 10 times per hand
be able to hold a front lever for 1 minute
I know these goals might seem big or too much for a thoroughly reconditioned individual but I feel like setting goals that it may very well take years to reach offer more struggle and build far greater physical and mental strength and they keep me motivated even when things are not going my way.
I went from fat to 9 stone as a vegan running a 1:40 10km to a 38 minute 10km so I am sure that I can get even fitter and keep at that level now I have an understanding and interest in nutrition and health.
Any advice as far as the diet or even exercise is concerned would be lovely, thanks guys!
asked byManchesterPaleo (15)
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on March 24, 2014
at 02:56 PM
@paleot thanks :)
Yeah they are quite big goals but I have my eye on the long term.
How does todays eating look?
I got up early and had a pot of black coffee with coconut oil in.
For lunch, I decided to have a big lunch just so i could make something I fancied which was a shepherds pie, it had 375 grams of mince, around 3-4 potatoes, a whole leek, around 5-6 mushrooms, a couple onions, some garlic and some red wine.
I will have some fruit post workout and maybe have the rest of this shepherd pie and then before bed some decaf coffee with coconut oil.
on March 23, 2014
at 07:25 PM
Just figured out how cheap I can do this thing!
broccoli £2.75 per KG x1
<code>peppers £2.75 per KG x1 onion £1.00 per KG x1 garlic £0.30 each x1 Oranges £0.50 each x4 Spinach £1.00 per 200G x1 tesco everyday value whole chicken - £2.48 per KG x3 £8.30 for fruit and veg £7.46 for poultry £17.26 per week. That is less than I pay now! Awesome!
on March 23, 2014
at 05:05 PM
per 450 gram fish 710kcal 101g protein 32.9g fat 10.5g omega 3
Also how would it be to have rainbow trout every day as my main source of protein? It is the cheapest protein source for me available, 6 pounds per kilo, cheaper than chicken and meat and has this nutritional profile