Any help or advice would be most welcomed – so thanks in advance for any useful info. If you would like any further information I will happily provide.
I have been about 90% Paleo for the last 8 months or so. In the last month or so I have been waking up tired but once I get out of bed, quick walk about the block with the dog I feel ready for the day ahead. The other thing is I have to get up in the middle of the night to pee & I feel this is having a knock on effect to my sleep. Note: I have black-out blinds installed & no clocks or electrical equipment in my bedroom. Last drink it taken at about 7 o’clock in the evening.
So I decided since last Friday to document what I ate, drank & exercised – I know I’m only providing four days but I am eager to rectify anything that I am missing or needs to be added to help me out.
Before I start, my info:
Male 32 66.5kg 5’ 09’’ Come from an endurance training background (triathlon), but broke my collarbone racing last year which gave me time off training which in turn lead me to Paleo. Since then my 10 – 15 hour training weeks are a thing of past memory. I work at a stand up desk Monday to Friday, so stand approx 7 hours a day. Plus I own a dog that gets walked a leisurely pace for about 40 minutes to 60 minutes daily. Daily diet intakes have been calculated through FitDay. I take two supplements daily - 2 capsules of Omega3 (EPA 400mg / DHA 200mg) & 1 capsule of Vitamin D (4000 IU). I live in Ireland so we don't get to see the sun much apart from this week it seems!
Friday (Thursday into Friday morning – 8.5hrs sleep)
Cals 3336 / Fat 239g / Carbs 103.4g / Protein 191.2g
Fluid intake: Water – 2325ml / 78 fl oz, Green Tea – 700ml / 23 fl oz
Gym (some weights have been deloaded as my form was slack/poor) MS: 3*5 Squat @ 60kg 3*5 Bench @ 45kg 1*5 Deadlift @ 100kg 4 x (5 pull-ups, 10 press-ups, & 15 squats)
After gym I take on sweet potato – 370g
Saturday (Friday into Saturday morning – 8hrs sleep)
Cals 3690 / Fat 246.8g / Carbs 66.6g / Protein 167.5g Fluid intake: Water – 2500ml / 84 fl oz, Green Tea – 350ml / 11.5 fl oz, Wine (after 7’o clock) – full bottle of red, it was nice too!
Sunday (Saturday into Sunday morning – 6.5hrs sleep)
Cals 3017 / Fat 222.2g / Carbs 43.9g / Protein 196.4g
Fluid intake: Water – 3500ml / 118 fl oz, Green Tea – 700ml / 23 fl oz.
Two hour mountain hike with some good climbs.
Monday (Sunday into Monday morning – 8hrs sleep)
Cals 2689 (Olive Oil made up 411 of the 2689) / Fat 187.6g / Carbs 85.6g / Protein 167.4g
Fluid intake – Water – 3500ml / 118 fl oz, Green Tea – 700ml / 23 fl oz.
Gym MS: 3*5 Squat @ 65kg 3*5 Press @ 30kg 3*5 Powerclean @ 50kg 3*8 Assisted Dips 4*(5 pull-ups, 10 press-ups, & 15 squats)
After gym I take on sweet potato – 241g