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Nutrition Diet, supplements, weightloss, health & longevity

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Old 01-19-2006, 01:03 PM   #1
Adam Burella
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Join Date: Sep 2007
Location: Toronto  Ontario
Posts: 43
Hey guys and gals,

I just started measuring my portions for the zone and was hoping that you could critique my diet for the past 1.5 weeks. I'm trying to dial everything in. I'm 5'7, 150 lbs, maybe between 10-12% bodyfat, and I'm trying to get down to 7%. I originally started with 16 blocks (4 meals, 4 blocks) but I didn't really drop any weight the first week and it seemed like a lot of food so I dropped it down to 14 (four 4 block meals, one 2 block snack).



January 9, 2006

Meal 1 (4 blocks):
1 cup oatmeal
1 cup mixed berries
12 almonds
3 whole eggs, 2 egg whites
2 g fish oil
1000 mg vitamin C

Meal 2 (4 blocks):
1 orange
1 pear
1 can tuna
4 tsp light mayo

Meal 3 (4 blocks):
1 salmon steak (6 oz)
6 cups romaine lettuce
3/4 cup chickpeas
1 and 1/3 teaspoons olive oil (with balsamic vinegar)

workout

Meal 4 (4 blocks):
1 cup plain yogurt
1 6" banana
2 oz protein powder (1/3 scoop)
12 almonds
2 g fish oil
multivitamin
1000 mg vitamin C



January 10, 2006

Meal 1 (4 blocks):
1 cup oatmeal
1 cup mixed berries
12 almonds
1 salmon steak (6 oz)
2 g fish oil
1000 mg vitamin C

Meal 2 (4 blocks):
6 oz extra lean ground turkey
1 cup tomato sauce
1/2 cup red kidney beans
1 and 1/3 tsp olive oil
(chili)

workout

Meal 3 (4 blocks):
1 cup plain yogurt
1 6" banana
2 oz protein powder (1/3 scoop)
4 tbsp avocado
2 g fish oil
multivitamin
1000 mg vitamin C

Meal 4 (4 blocks):
6 oz extra lean ground turkey
1 cup tomato sauce
1/2 cup red kidney beans
1 and 1/3 tsp olive oil
(chili)


January 11, 2006

Meal 1 (4 blocks):
1 cup oatmeal
1 cup mixed berries
12 almonds
1 cup fat free cottage cheese
2 g fish oil
1000 mg vitamin C

Meal 2 (4 blocks):
6 oz extra lean ground turkey
1 cup tomato sauce
1/2 cup red kidney beans
1 and 1/3 tsp olive oil
(chili)

Meal 3 (4 blocks):
6 cups romaine lettuce
1/4 cup chickpeas
4 oz chicken breast
1 and 1/3 tbsp olive oil dressing (with balsamic vinegar)
1 orange

Meal 4 (4 blocks):
4 oz chicken breast
4 tbsp avocado
1 orange
1 apple
2 g fish oil
1000 mg vitamin C
multivitamin


January 12, 2006

Meal 1 (4 blocks):
1 cup oatmeal
1 cup mixed berries
12 almonds
4 oz chicken breast
2 g fish oil
1000 mg vitamin C

workout

Meal 2 (4 blocks):
1 cup plain yogurt
1 6" banana
2 oz protein powder (1/3 scoop)
4 tbsp avocado

Meal 3 (4 blocks):
1 cup romaine lettuce
1 and 1/3 tbsp olive oil salad dressing (with balsamic vinegar)
1 apple
1 pear
4 tbsp avocado
2 g fish oil
multivitamin
1000 mg vitamin C

Meal 4 (cheat meal):
beef shishkabob with onion, lettuce, tomato
greek salad
piece of flatbread
some rice and potato
3 glasses of red wine
2 rum and diet cokes


January 13, 2006

Meal 1 (4 blocks):
1 cup oatmeal
1 green pepper
2 eggs
4 tbsp avocado
1000 mg vitamin C

Meal 2 (4 blocks):
1 apple
1 pear
4 oz chicken breast
12 almonds

workout

Meal 3 (4 blocks):
2 cups of spinach
3 cups of romaine lettuce
1 and 1/3 tbsp olive oil dressing (with balsamic vinegar)
1/2 cup chickpeas
1 glass of skim milk
1/3 + 1/6 scoop protein powder (3 blocks worth)
1000 mg vitamin C
multivitamin
2 g fish oil

Meal 4 (cheat meal):
whole wheat chicken breast pita (pita pit)
inc. romaine lettuce, tomatoes, onions, green peppers, tazikki
5 rum and diet cokes
1 shot vodka


January 14, 2006

Meal 1 (4 blocks):
1 and 1/3 cups oatmeal
4 tbsp avocado
2/3 scoop protein powder (4 blocks)
2 g fish oil
1000 mg vitamin C

Meal 2 (4 blocks):
1-1/2 cup chopped onion
1 cup chopped green pepper
2 whole eggs
1 apple
4 tsp chopped walnuts

Meal 3 (4 blocks):
1-1/3 cup whole wheat pasta
1/2 cup tomato sauce
1 cup romaine lettuce
1-1/3 tbsp olive oil
1 can tuna

Meal 4 (4 blocks):
1-1/3 cup whole wheat pasta
1/2 cup tomato sauce
1 can tuna
4 tbsp avocado
2 g fish oil
1000 mg vitamin C
multivitamin


January 15, 2006

Meal 1 (4 blocks):
1-1/3 cup whole wheat pasta
1/2 cup tomato sauce
1 can tuna
12 almonds
2 g fish oil
1000 mg vitamin C

Meal 2 (4 blocks):
1-1/3 cup whole wheat pasta
1/2 cup tomato sauce
2 cups baby spina
1-1/3 tbsp olive oil
1 can tuna
1000 mg vitamin C
multivitamin

Meal 3 (4 blocks):
1 orange
1 apple
4 oz smoked mackerel
4 tsp chopped walnuts


January 16, 2006 *going down to 14 blocks

Meal 1 (4 blocks):
1 cup oatmeal
1 cup blueberries and strawberries
12 almonds
8 egg whites
2 g fish oil
1000 mg vitamin C

Meal 2 (2 blocks):
1 orange
3 oz canned herring
12 almonds

Meal 3 (4 blocks):
5 oz eye of round steak
2 cups boiled green beans
1 apple
4 tbsp avocado
2 g fish oil

workout

Meal 4 (4 blocks):
1 orange
1 cup plain fat free yogurt
1/3 scoop protein powder
2 cups spinach
1-1/3 tbsp olive oil dressing (w/ balsamic vinegar)
2 g fish oil
multivitamin
1000 mg vitamin C


January 17, 2006

Meal 1 (4 blocks):
1 cup oatmeal
1 cup blueberries and strawberries
4 tbsp avocado
8 egg whites
2 g fish oil
1000 mg vitamin C

Meal 2 (4 blocks):
5 oz eye of round steak
2 oranges
12 almonds

workout

Meal 3 (2 blocks):
1 cup plain fat free yogurt
6 almonds
multivitamin
500 mg vitamin C

Meal 4 (cheat meal):
5 small slices vegetarian pizza
1 rum & diet coke
500 mg vitamin C

Meal 5 (4 blocks of fat & pro):
7 oz salmon steak
2 cups salad
1-1/3 tbsp olive oil dressing (w/ balsamic vinegar)
500 mg vitamin C


January 18, 2006

Meal 1 (4 blocks):
1 cup oatmeal
1 cup blueberries and strawberries
12 almonds
1 cup 1% cottage cheese
2 g fish oil
1000 mg vitamin C

Meal 2 (4 blocks):
2 oranges
7 oz salmon steak
2 cups spinach
1-1/3 tbsp olive oil dressing (w/ balsamic vinegar)

Meal 3 (2 blocks):
1 cup plain fat free yogurt
6 almonds

Meal 4 (4 blocks):
1 apple
4 tsp walnuts
4 oz smoked mackerel
2 g fish oil
1000 mg vitamin C
multivitamin
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Old 01-20-2006, 06:22 PM   #2
Steve Liberati
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Location: Pennsauken  NJ
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From first glance, your protein intake looks off. I would make sure I'm getting at least 1.5 grams of protein times my bodyweight. So in your case, 250 grams of protein a day is ideal. Besides the protein adjustment, I drop the fat free yogurt in replace of a lean protein source.

~Hope that helps~

(Disclaimer: I currently do not follow the Zone guidelines. That is not to say, I don't think it is a good diet.)
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Old 01-20-2006, 06:52 PM   #3
Jesse Woody
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Location: Orange  Virginia
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Yes, as-per Zone recommendations 1.5g/lb bodyweight is a little high. The average recommendation is .7-.8 grams per lb lean body mass, depending on your activity level. To even get up to .9-1.0, you would be performing the workload of an elite-level athlete.

Needless to say, people have had great results with that much protein, but I think that an automatic 1.5g/lb bodyweight is a bit knee-jerk.

According to your numbers, you should be between 13 and 14 blocks per day, depending on activity level (I assumed .7, if you're doing more than the WOD, you might have to bump it up a bit) I wouldn't be too worried about not losing any weight in the first week, as any appreciable (or long lasting) change in your body composition will likely be a slight loss of water-weight at first, then a gain of lean body mass, which will only appear as a gain on the scales.
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Old 01-21-2006, 02:12 PM   #4
Adam Burella
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Location: Toronto  Ontario
Posts: 43
Thanks for the replies guys.

Steve: My protein intake is following zone guidelines. 250 grams of protein a day sounds like too much for a guy of my size (150 lbs).
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