I just recently started eating paleo, I am currently on my second week and I love it. I play college soccer and performance is everything to me. The first week of eating paleo was difficult for me because I felt like I had no energy in my workouts which were extremely hard that week. This week, however, has been a whole new story. My deadlifts, power cleans and push-presses all went up in weight and I felt great. I really want to lean down though, I am 5'2" 123lbs and am around 17% body fat. I have always measured everything that I ate and worried about meal frequency, so I was wondering if any one could help me with what a meal plan should look like for some one who works out 2-3 times a day, running, practice, and weights. I wouldn't necessarily classify myself as an endurance athlete, we do a lot of sprinting which I was also wondering if it would be detrimental to my goals. Should I be eating more yams or fruit? I am currently not eating any really because I do want to lean down. Please help me with some advice or a good meal plan. I really want to be successul in my paleo lifestyle.
Lean =/= mean.You're an athlete, and a very lean one already. I bet you could toss me across the fence because you sound like a hunk of muscle.
Cutting down your body fat doesn't necessarily mean your performance will improve. It is already on the low-side. In fact, it could deteriorate if you don't supply your body with enough fuel for such an active lifestyle.
I would focus on more whole, healthy foods in order to get the most out of your workouts and for physical health. Try not worry so much about your percentage of body fat. I'm not sure why it's such a specific number of 13-14%...
Leanness and performance are often contrary goals, especially at the extreme end. From looking at your stats, I think you're at the best you can do unless you pick only one. Go down the leanness route and lose performance or go down the performance route and not lean out.