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Looking for help refining my diet

by (0)
Updated about 11 hours ago
Created April 14, 2014 at 9:06 PM

I am looking for help on refining my diet to get leaner. I've een following a paleo diet for 2 years, but latley it's been more of just a gluten-free diet. Started going to crossfit 3/week since December 2013. Play basketball once per week. Go for an hour walk or simply rest the other 3 days of the week. I'm 5'`11". I've gained about 13 pounds (192 lbs to 205 lbs) since starting crossfit- mainly lean muscle, however, I haven't lost any fat, it just still sits there.

Typical Diet on Workout days (4 days a week)(all food is organic, grassfed and/or as true to its natural form that I can find):

Breakfast: 4 eggs, 4 oz. sausage (mainly pork, sometime venison) or 4 strips of bacon, handful of spinach, 2 cups coffee with heavy whipping cream

Lunch: Large mixed green salad, 8 oz. protein (vasrious) , whole avocado and home made vinagrette (olive oil, apple cider vinegar, salt, pepper)

Dinner: 8 oz. protein (various) and large serving of sweet potatoes (1-2 large potatoes)

Guilty Nightly Pleasure: 4-6 oz. of 80% Dark Cholocate (usually Nimboor) or maybe a whisky drink or Magner Apple Cider or a gluten free dessert goodie

Typical Diet on Non-Workout or Walk Days:

Breakfast: Bulletproof coffee (2 large cups with 3 TBS butter and 2TBS of MCT oil and 1 TBS regular coconut oil)

Lunch: Large mixed green salad, 8 oz. protein (vasrious) , whole avocado and home made vinagrette (olive oil, apple cider vinegar, salt, pepper)

Dinner: 8 oz. protein (various) and large serving of cooked dark leafy green (ex. cooked down kale in coconut oil, fresh ginger, cumin, mustard seed, coconut flakes and either 4 dates or dried prunes)

Guilty Nightly Pleasure: 4-6 oz. of 80% Dark Cholocate (usually Nimboor) or maybe a whisky drink or Magner Apple Cider or a gluten free dessert goodie

Full Disclosure: I know my nightly guilty pleasure probably needs to go or modified at the very least. I never had these before startign crossfit. Now, I am just craving something even after devouring a larger dinner. I stopped buying gluten free graasfed icecream b/c I downing the entire pint in a single sitting.

Any and all suggestions to help me lean out are highly welcome. Thanks!

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3 Answers

5f2b8e0a671b7eaae8a6bd97f0ded166
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105 · April 19, 2014 at 1:18 PM

It looks like your calcium intake is very low and phosphorus

intake is very high. Calcium plays a big role in increasing metabolism

and weight loss. There are many PubMed studies on calcium's role in weight loss.

The ratio of calcium to phosphorus is very important .

RDA for calcium is about 1000 mg and Phosphorus is about 700.

It is also important to have adequate vitamin D level for

efficient calcium absorption.

31a7fc751b9c63f600fa689aa3b337cd
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0 · April 19, 2014 at 9:46 AM

Yeah - reducing calories seems to be a good idea. Try tracking exactly how many you are consuming, and check your macro nutrient ratios. Maybe lose the 'heavy whipping cream', Butter, and watch the Olive Oil - high in calories. Swap in lean meat - just roast a chicken each night and use the left overs instead of sausage meat and bacon in the morning, for instance. Focus on cutting for 30 days, and see where you are at.

7904c7276d7e48f1be887fabd263bfd9
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245 · April 14, 2014 at 9:43 PM

I would go with reduce calories.

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