Eat Moar Fat, buddy

To me it seems a little skinny on the fat, but I'm not a high-fat or low-fat zealot like you'll find on PH. I personally do pretty high fat, but that's because I run best there. So start experimenting with that. But my #1 rule is DO NOT DRINK YOUR CALORIES. That means cut that protein shake out after Crossfit (I won't go into my whole crossfit and weightloss rant here). But that protein shake is doing you no favors: eat. real. food.

Here's a typical day for me to give you an idea of real food that's enough to sustain my activity without the need for things like shakes. (and I fully admit to overtraining on crossfit).

Breakfast:

• 3-4 fried eggs (I feed my 6 month old some of the yolks, so my number of eggs varies by how hungry he his)
• 1/3 lb bacon
• Coffee with heavy cream
• Small glass of grapefruit juice (I need the potassium and I hate bananas, so this was the best way I could get potassium without supplements and minimal extra sugar)

Lunch:

• 1/2 lb of meat left over from the dinner before
• small chunk of 90% chocolate

T minus 30 min from the WOD:

• Tablespoon of coconut butter

T plus 30 min from the WOD:

• 3 or 4 slices of bison jerky
• 1/2 sweet potato or if I'm in a pinch a handful of sweet potato chips (but those are fried in vegetable oil, so I don't make a habit of that)

Snacking while waiting for Dinner:

• handfuls of Macadamia nuts

Dinner:

• 1/2 lb of meat; fatty roast cooked in the crock pot; or hunk of meat fried in butter; or chopped and made into a coconut curry
• big. ass. salad.
• hunk of 90% chocolate

Snacking before bed

• handfuls of Macadamia nuts

You'll see a macadmia nut weakness in my daily activities, and I just don't worry about it. Working out as hard as I do (rock climbing plus crossfit means about 9-10 workouts a week) I just get crazy hungry, so outside of meal time, I just snack on anything high-fat that I can.

Yes. Lower your fat intake on training days and increase your protein and carbs (using sweet potato, not grains). On rest days (non crossfit days), increase your fats (coconut oil, bacon, ground beef, salmon) and decrease your carbs (stay away from sweet potatoes and limit fruit).

Height, weight? Daily caloric intake? I need those to more accurately give you help. Figure out your TDEE (total daily energy expenditure) and if you're trying to lose weight, stick to eating at maintenance (what your TDEE is) on training days and eat -500cals on rest days. Fill yourself on rest days with fat and protein and keep carbs super low so you're getting most of your cals from fat and the rest from protein.

Good luck.

Have some bacon with those eggs and fry 'em in butter! :)

I don't have weight loss thing figured out by any means, but I have read in several places that if you want to lose, then you should limit nuts and fruits.

Thanks, everyone! I really appreciate all the input. I'm going to start adding bacon with the eggs and that will hopefully keep me full longer. Lunch I'll stay with the chicken breast, but switch to coconut oil and swap out the celery and nut butter for another vegetable cooked in oil. I like the coconut oil before Crossfit idea and will definitely start that. Is that too much coconut oil? I don't do so well with dairy so I'm hesitant to start doing butter. Also, for more info, I'm 5'1, 140. Dropped about 6 pounds the first month and haven't weighed myself since.