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Old 02-20-2008, 08:40 AM   #1
Michael Koppelmann
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Thumbs up Help me shed 7lbs by commenting on how I eat!

Working toward eventual goal of 195, I am at 207 and want to set next milestone at 200. Started CrossFit at 221.

Trying to stick to Paleo / Southbeach plan. Have very recently given up all candy (weakness), two weeks now, and cutting back on drinks. I workout 3-5 days a week depending on travel schedule, CrossFit in NJ. Looking to hit 200 on way to 195 (maybe 190). Using FitDay to track. Will post yesterday now and then today later.

Please let me know what I can be doing better! ** I commute 3 hours a day and have two small children, so anything involving time consuming food prep will not be realistic.

Thanks for any comments!
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Old 02-20-2008, 08:47 AM   #2
Michael Koppelmann
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Re: Help me shed 7lbs by commenting on how I eat!

From yesterday

Workout: For 20 Minutes

1-Arm Swing x 10/10 (30lbs)
1-Arm Snatch x 10/10 (30lbs)
Burpees x 10
(4-5 rounds, one with 40lb kettlebells)

5oz grilled steak
2 Eggs, Fried
12 oz Vegetable Juice

EAD AdvantagEDGE Carb Control Bar (had one in desk)

5 Oz Chicken Breast, fat free marinade
Zucchini, cooked with a small amout of cheese on top
5 tablespoons of Hummus

1273 Cals, 55 Fat, 75 Carbs, 121 Protein

Not enough food, was getting over jet lag so just was not feeling like eating. Need to eat more, correct?
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Old 02-20-2008, 10:26 AM   #3
Jack Gayton
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Re: Help me shed 7lbs by commenting on how I eat!

Assuming you are going to increase overall calories, but keep the ratio of macronutrients the same, I suggest increasing your fat intake. Generous use of olive oil, almonds, macadamia nuts etc..

Will keep you from gnawing your own arm off in between feedings.

I just read "42 Ways To Skin The Zone" by Robb Wolf and he talks about increasing fat intake as you cut back on carbs (which is what often happens on Paleo). Might want to check it out.. I paid $2.50 for the PDF version and it was a very good read.

I commute too.. Two hours into NJ everyday.. One daugher and another on the way, so I hear you on the time constraints.. Good luck!
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Old 02-21-2008, 07:14 AM   #4
Michael Koppelmann
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Re: Help me shed 7lbs by commenting on how I eat!

Thanks Jack, I will check that out and your right, I do not pay much attention to adding good fat although I know I should.

Using this as a log also so here was yesterday, I ate so so

Breakfast: 2 Eggs Fried, 4 oz baked chicken breast, 1 cup spinach with tomato

Lunch: Sushi - 4 oz raw fish, maybe 1/2 cup white rice (bad)

Dinner: 6 oz baked chicken breast, 1 cup black beans

Still way low on the calories
Cals 1088, Fat 26, Carb 67, Prot 141

Will work today to eat more and more fat

For 20 minutes
DB or KB Thrusters x 7 (4 sets at 30lbs, 1 set at 45lbs, I set, 2 reps at 55 lbs)
Box Jumps x 7 (6 sets?)
Knees to Elbows x 7 (6 sets?)
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Old 02-21-2008, 07:47 AM   #5
Steve Liberati
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Re: Help me shed 7lbs by commenting on how I eat!

Before upping the fat, I would drop the non-paleo foods like beans, dairy, rice, sushi and carb control candy bars. Increasing fat blocks come later, once you are dialed in and fat loss/performance comes to a screeching halt.
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Old 02-22-2008, 05:51 AM   #6
Michael Koppelmann
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Re: Help me shed 7lbs by commenting on how I eat!

Thanks Steve. Milk, Bread, Rice and Pasta are pretty much cut out although I do crave milk sometimes and will have a glass. Trying to stick to meat, veggies, nuts and Vegetable juice or water. The bar and the sushi are just best choices given the reality of the situation - in both cases, one where I had to work through lunch and one where I had a lunch meeting at a Sushi restaurant, it was that or not eating.

Yesterday I ramped up the calories, did end up eating a handful of tiny cookies at a Boy Scout thing, lame. Today I am going shopping for nuts

Breakfast: 3 Egg omelet with Mushrooms and tomatoes
Lunch: 6 oz chicken breast with salsa
Snack: 3 tablespoons of Hummus, 2 Ryvita Dark Rye Crispbreads (8g Carbs each)
Dinner 8 oz chicken breast, a huge pile of collard greens, bean sprouts and mushrooms cooked with 2 tablespoons olive oil, 2 tablespoons balsamic dressing

Calories 2038, Fat 113, Carbs 74, Prot 185

No workout yesterday, had work conflicts.

Last edited by Michael Koppelmann; 02-22-2008 at 05:56 AM..
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