1

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Would Anyone Mind "Hacking" My Daily Menu?

Answered on August 19, 2014
Created September 24, 2012 at 9:31 PM

Hi All,

32 year old female, 5'5", 184 pounds, desk job. Typically CrossFit 5 x a week. Currently "benched" from an injury and doing very light cardio 3 x a week...an hour on the elliptical very slowly or an hour stroll through the neighborhood. Lacto-"Paleo" regardless, but currently looking to lose fat. How does this look??

7:00AM 2 eggs cooked in 1/2 TBSP Kerrygold

9:00AM Americano from Starbucks with steamed Heavy Cream

12:30 or 1:00PM Big ass salad, mostly greens, a little bit of shredded carrots, a little bit of cucumber, and 4 - 6 ounces of grilled chicken breast w/ 1 TBSP of olive oil and 1 TBSP balsamic

3:30PM 1 - 2 cups of bone broth

8:00PM 6 ounces of protein (typically lean - chicken, fish, center cut pork chop) with vegetable sauteed in fat - currently my nightly veggie is cabbage sauteed in 1/2 TBSP Kerrygold and a can of anchovies (I use the little bit oil that's in the can for the sautee as well)

10:00PM If I am having a sugar craving, I'll have one square of 80%ish dark chocolate. No soy lecithin in the ingredients.

In my tracker, this is getting me to about 1400 calories a day and I'm at 60% fat, around 15% carbs, and about 25% protein on average.

What can I be doing better? Any opinion is greatly appreciated. Thanks!

F76e0742f9992a37f213220c81195686

(105)

on September 25, 2012
at 02:40 PM

Thanks, SDD. I have my macros and average calorie consumption above. I'm netting about 1400 calories a day with a 60% fat, 15% carb, 25% protein average. I'm tracking this in the LoseIt app. When I do my light cardio, according to whatever machine I'm on it claims that I'm burning about 450 calories. I'm sure it's off as I'm only entering my weight and age, so I estimate it myself at about 300. I would be happy with any loss really. 1 pound a month would be great! I've lost 80 lbs to date, but nothing in 2 years.

F76e0742f9992a37f213220c81195686

(105)

on September 25, 2012
at 02:36 PM

Thanks, CD! I am definitely going to keep at it. I am excited to be able to document results and how I'm feeling once all other factors have normalized :).

F76e0742f9992a37f213220c81195686

(105)

on September 25, 2012
at 02:35 PM

Thanks so much, Renee!

Cbdc8318738324492f2d5918868ce4c9

(1211)

on September 25, 2012
at 12:58 PM

Here's some related info, if interested http://perfecthealthdiet.com/2011/08/carbohydrates-and-the-thyroid/

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on September 25, 2012
at 12:58 AM

Just want to say I checked out your blog - looks to me you're doing more right than wrong. So pat yourself on the back and keep up the good work!

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 25, 2012
at 12:19 AM

haha, you're good. obviously you have a lot going on. try it out for a couple more weeks, see if it gets better. Rest the injury and I hope you feel better soon!

F76e0742f9992a37f213220c81195686

(105)

on September 24, 2012
at 11:48 PM

Thanks very much for your reply, Mark. All good suggestions that I can easily incorporate without much trouble. Interestingly enough, I recently cut sweet potatoes, because I thought (assumed would be more accurate) that they would hinder my thyroid/metabolism function!

F76e0742f9992a37f213220c81195686

(105)

on September 24, 2012
at 10:02 PM

Also, I'm not a crazy person, I swear, but I re-read my response and it seems like my life is a hot mess.

F76e0742f9992a37f213220c81195686

(105)

on September 24, 2012
at 09:58 PM

To top it off, I haven't slept well...really at all...in about 8 days because of the pain. So I'm trying to muddle through all the fog to figure out whether my diet is currently making any marked improvements. I couldn't have decided to go "all in" at a worse time ;) .

F76e0742f9992a37f213220c81195686

(105)

on September 24, 2012
at 09:57 PM

Great question...wish I could formulate a proper answer. So many things have changed since I really started focusing on cutting out the crap that I can't tell what's up and what's down. It's been about two weeks since I cut non-cream dairy, nuts, and most fruits. Three weeks since I finally gave up corn (I know). I also started a bunch of different supplements over the past two weeks. A week ago, I injured myself, so now I have anti inflammatory drugs, muscle relaxers, and pain medication in my system. I started acupuncture today to try to manage the pain.

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4 Answers

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 24, 2012
at 09:35 PM

How do you feel? If you feel good and energized then stick with it

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 25, 2012
at 12:19 AM

haha, you're good. obviously you have a lot going on. try it out for a couple more weeks, see if it gets better. Rest the injury and I hope you feel better soon!

F76e0742f9992a37f213220c81195686

(105)

on September 24, 2012
at 09:57 PM

Great question...wish I could formulate a proper answer. So many things have changed since I really started focusing on cutting out the crap that I can't tell what's up and what's down. It's been about two weeks since I cut non-cream dairy, nuts, and most fruits. Three weeks since I finally gave up corn (I know). I also started a bunch of different supplements over the past two weeks. A week ago, I injured myself, so now I have anti inflammatory drugs, muscle relaxers, and pain medication in my system. I started acupuncture today to try to manage the pain.

F76e0742f9992a37f213220c81195686

(105)

on September 24, 2012
at 10:02 PM

Also, I'm not a crazy person, I swear, but I re-read my response and it seems like my life is a hot mess.

F76e0742f9992a37f213220c81195686

(105)

on September 24, 2012
at 09:58 PM

To top it off, I haven't slept well...really at all...in about 8 days because of the pain. So I'm trying to muddle through all the fog to figure out whether my diet is currently making any marked improvements. I couldn't have decided to go "all in" at a worse time ;) .

F76e0742f9992a37f213220c81195686

(105)

on September 25, 2012
at 02:36 PM

Thanks, CD! I am definitely going to keep at it. I am excited to be able to document results and how I'm feeling once all other factors have normalized :).

0
Ba20b502cf02b5513ea8c4bb2740d8cb

on September 25, 2012
at 12:57 AM

Two things:

  1. Hard to really "hack" your diet if I don't know what your macros are (fat/protien/carb ratio) and the amount of calories you're consuming
  2. You're going to need to know what how many calories your burning during your "light cardio" workouts on average. Get a cheap heart rate monitor that tracks calories burned.

From there we can start gauging what kind of "deficit" we need to be at on a daily basis to where you want to be. You need to have some quantifiable goals with specific time horizons, i.e., 20 lbs in 3 months (which is roughly a 700 calorie deficit every day).

So if 20 lbs in 3 months is your goal an average female that's cardio (300 calories burned per workout) you should be consuming around 1600-1700 calories a day to get to where you want to be.

I'm just spit-balling here, and that's a rough estimation but that's probably the range your should be aiming for on a daily basis but to get more accurate data you will need to know what your Macros/Calories are (download MyFitnessPlan your iPhone) additionally find out how many calories your burning per workout.

Hope this helps! Here's to your success!!!!

F76e0742f9992a37f213220c81195686

(105)

on September 25, 2012
at 02:40 PM

Thanks, SDD. I have my macros and average calorie consumption above. I'm netting about 1400 calories a day with a 60% fat, 15% carb, 25% protein average. I'm tracking this in the LoseIt app. When I do my light cardio, according to whatever machine I'm on it claims that I'm burning about 450 calories. I'm sure it's off as I'm only entering my weight and age, so I estimate it myself at about 300. I would be happy with any loss really. 1 pound a month would be great! I've lost 80 lbs to date, but nothing in 2 years.

0
1edb06ded9ccf098a4517ca4a7a34ebc

on September 25, 2012
at 12:43 AM

If your goal is to lose body fat I would experiment with decreasing your fat intake AS A PERCENTAGE OF CALORIES. To me it looks like you are eating like a bird and then just adding in fat for calories. This is no way to get results your after. I would either (a) increase your consumption of protein and/or carbs or (which will increase calories...which is not always a bad thing, particularly if you're concerned about thyroid health like you mentioned in your comment), (b) decrease consumption of fat, or (c) do a little of both a and b. Personally, I would do the latter. 60 percent of calories from fat as mostly butter and oil is not healthy.

0
Cbdc8318738324492f2d5918868ce4c9

(1211)

on September 24, 2012
at 11:40 PM

Some suggestions ...

  1. Heal first, eating well and rest, then ...
  2. Consider trading some fat for starch, like sweet potatoes to support thyroid/metabolism
  3. Mix in some beef - nutritious and low in PUFA
  4. Eat closer to an 8-hour feeding window per lean gains intermittent fasting
  5. maybe ease up a bit on exercise and do brisk walks 30 min/day, some fasted

Good luck!

Cbdc8318738324492f2d5918868ce4c9

(1211)

on September 25, 2012
at 12:58 PM

Here's some related info, if interested http://perfecthealthdiet.com/2011/08/carbohydrates-and-the-thyroid/

F76e0742f9992a37f213220c81195686

(105)

on September 24, 2012
at 11:48 PM

Thanks very much for your reply, Mark. All good suggestions that I can easily incorporate without much trouble. Interestingly enough, I recently cut sweet potatoes, because I thought (assumed would be more accurate) that they would hinder my thyroid/metabolism function!

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