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Old 04-18-2011, 06:10 AM   #1
Tom Burwell
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Am I getting this right? What would you change anything, advise please....

Hi,

I am a pretty religious healthy eater and always have been to a certain extent but also one of those guys that doubts what I am doing most of the time.

Please take a look at my average days food and let me know what you think reference performance and body comp.

I am pleased with my performance improvements, I train 3 on, 1 off and consistently making improvements in my WODs, strength and gymnastic work but my body comp though is pretty good is something I would like to see further improvements in.

I am 6 foot and 176lbs

Breakfast - 4 eggs, 1/2 cup of kidney beans, apple, 30 grams of peanut butter
Post Training Meal - 30grams of Protein (shake), Banana, Peanut Butter
Lunch - 4oz of chicken, White cabbage, cucumber, courgettes, onions, 1/4 cup of beans, olives
Mid-Avo Snack - 25 grams of protein (shake), Apple, Cashew nuts
Supper - 4oz of chicken, green veggies, olive oil (4 carb blocks)
Pre-Bed Snack - 20 grams of protein (shake) handful of mixed berries, nuts

Aim for something around 4 blocks for main meals (double fat) and 2 blocks for snacks (double fat)

I train about an hour after breakfast and though I burst out of bed, do seem to be slow to get going into the workout reference energy levels

Some thoughts would be very welcome


Thanks
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Old 04-18-2011, 06:37 AM   #2
Jason Halm
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Re: Am I getting this right? What would you change anything, advise please....

Eat more, probably. Try to eat more real food (meat/eggs) over protein shakes. Not a huge fan of the peanut butter, and the banana PWO would be best replaced with a sweet potato. Don't stress it, either. Sounds like you're on the right path, man.
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Old 04-18-2011, 08:16 AM   #3
Spencer James
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Re: Am I getting this right? What would you change anything, advise please....

Personally I have a hard time being disciplined with eating nuts and nut butters. If you aren't seeing the body comp changes you want, maybe swap out those components with some lean protein, like some tuna or turkey breast or roast beef or something. It might not be as delectable as some nice cashews or peanut butter, but I know I can easily put back 1000 calories of nuts without thinking twice.
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Old 04-18-2011, 09:16 AM   #4
Katherine Derbyshire
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Re: Am I getting this right? What would you change anything, advise please....

I'd like to see more fruit and veggies, less reliance on protein powder.

You say you're at 2X fat, but I hardly see any fat at all. I'd suggest fattier meats, and again, actual meat rather than protein powder.

You might run that through something like fitday to get calorie and macronutrient totals. It doesn't look like all that much food for someone your size.

Katherine
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Old 04-18-2011, 09:22 AM   #5
Tom Burwell
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Re: Am I getting this right? What would you change anything, advise please....

Thanks for the pointers guys

Well I am working on the zone diet and certainly feel like it's enough food.

I have around 15grams of fat with each meal or snack made from Olives, Nut Butters, Nuts or Oils

I consume comfortably a gram of protein per lb of bodyweight

My carb intake is some around 150 grams. 3x 4 block meals, 1 x 3block and 2x2 block - each block being around 9 grams of carbs - so I a, consuming alot the listed veggies, fruits to meet this criteria

Thanks again, any help very much gratefully received, my inquisitive mind is searching for answers today
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Old 04-18-2011, 10:57 AM   #6
Jason Halm
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Re: Am I getting this right? What would you change anything, advise please....

Quote:
Originally Posted by Spencer James View Post
Personally I have a hard time being disciplined with eating nuts and nut butters. If you aren't seeing the body comp changes you want, maybe swap out those components with some lean protein, like some tuna or turkey breast or roast beef or something. It might not be as delectable as some nice cashews or peanut butter, but I know I can easily put back 1000 calories of nuts without thinking twice.
Why lean protein?
Eat fattier meats, and eat more of it. And try to eat more.
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Old 04-18-2011, 11:18 AM   #7
Spencer James
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Re: Am I getting this right? What would you change anything, advise please....

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Originally Posted by Jason Halm View Post
Why lean protein?
Eat fattier meats, and eat more of it. And try to eat more.
Looking back at what he is eating again, good point -- I didn't realize he wasn't eating very much fattier meats at actual mealtimes. 4oz of chicken at dinner is pretty pitiful. What do you think about making the main meals bigger with more meat and then curbing the snacking a bit?
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Old 04-18-2011, 12:06 PM   #8
Tom Burwell
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Re: Am I getting this right? What would you change anything, advise please....

Yeah that could be something to try, I have quite enjoyed the discipline of zone, perhaps I should up the amount of blocks I take on at major meal times
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Old 04-19-2011, 05:34 AM   #9
Tom Burwell
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Re: Am I getting this right? What would you change anything, advise please....

Ok, so I took your advise and whack what I ate yesterday (pretty average day for me) into FitDay and these were the stats that came up for me. Would love to hear your thoughts on these and where improvements can be made.

Calories - 2856
Fat - 140g
Protein - 220g
Carbs - 216.7g

That says 42% calories from fat, 30% protein and 28% carbs

Again, thoughts and views would be greatly appreciated. I am 176lbs and improving in all areas of Crossfit, but body comp is perhaps not where I want to be but the general question is regarding the diet itself and whether it needs changing at all

Thanks
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Old 04-19-2011, 07:05 AM   #10
adam adkins
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Re: Am I getting this right? What would you change anything, advise please....

Quote:
Originally Posted by Tom Burwell View Post

WOD
Breakfast - 4 eggs, 1lb of vegetables - usually dark leafy greens, apple, 30 grams of peanut butter
Lunch - 14-16 oz of chickenthighs, 1lb of veggies, usually dark leafy greens
Mid-Avo Snack - water
Supper - 14-16oz of read meat or pork shoulder, 1lb green veggies, olive oil


Aim for eating real food.

I train about an hour before breakfast.
Too little food too many food products. My changes in red.
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