Been eating paleo/ primal for a while now and have recently found myself motivated more than before to start training and lose some bodyfat and increase strength and fitness but as I still consider myself a relative beginner in the whole nutrition thing I thought I would stick my training and eating plan up for you to pick to pieces!
My main goals are to increase strength and decrease body fat, and increase overall conditioning/ cardio level, not really interested in weight loss as such, quite happy to gain muscle mass and lose fat and not care about overall body weight.
First to diet, its pretty loose as in what I will eat but I do work to a pretty samey pattern over the course of a week. My training days are monday, tuesday, thursday, friday for reference.
On training days I will wake up and take probiotics and meds (I have Graves Disease (hyperthyroidism) and have to take daily pills). I generally have these with just water and then have a couple of cups of 'bulletproof' coffee with 50g butter and 25ml MCT oil total. Alongside this I will take Vitamin D, K and C, 5 x Cod Liver Oil caps and Selenium. Then for the majority of the night (I work night shift) I eat (drink?) fat bombs (essentiall the Free The Animal version with a can of coconut milk, 1/2 cup of frozen berries, 2-3 scoops of protein powder, creatine and 3 raw egg yolks). This keeps me going and I never get hungry, I train at 6:30am after work then eat a full meal when I get in around 8am usually consisting of a green leafy salad, then meat (fatty cuts as I only ever buy grass fed), pastured eggs, an avacado, 2-3 large servings of veggies and butter/ oil for cooking. Before bed I take magnesium and 5-HTP supplements.
Two non-training days (wednesday and saturday) I take in only the bulletproof coffee and supps between waking and about 7am then eat a full (but smaller) meal in the morning. I keep sunday as an optional cheat day but rarely do so and stick to a loose eat when hungry day, but still primal, but increase the carbs with sweet potato if I feel the need.
Training is all based around Jim Wendler's 5/3/1 routine using the Boring But Big protocol with the following basic split:
Monday: Squats (5/3/1), then more squats (5x10) supersetted with an ab exercise and then generally good mornings (3x10)
Tues: Bench (5/3/1) and then bench (5x10) all supersetted with pulling movements for upper back/ lats, then shrugs (3x20)
Thurs: Deads (5/3/1) and the Stiff Leg Deads (5x10) ss/ an ab movement, then leg press (5x10)
Friday: Military (5/3/1) and then Military (5x10), again all ss/ with upper back pulling movement, then DB (Kroc) Rows
Between 2-4 times a week and always after weights I will do conditioning work, either hill sprints, strongman (mainly farmers walks) or Prowler pushing. Theres no hard fast rule with these, I do them til Im knackered but not totally run into the ground!
As it is, with the present diet and training I dont find myself massively tired, aches from the weight training but nothing untoward, and I sleep well. If anything I still find myself full of energy on waking and especially on off days to the point I have to stop myself from doing more training for fear of overdoing it, and am only really exhausted after the training, but in a good way if that makes sense!
For info my present stats are (approx):
Weight - 147kg Bodyfat (approx) - 28-32% Height - 6' 2"
Like I say my main goal is reduction in bodyfat while at least increasing strength slowly, though am happy to ease off of the strength level for a bit if I can increase fat burn! Hope all that makes sense and sorry for the long post! Please commence ripping this to shreds and be as harsh as you like! Thanks all.
Sounds like you have a pretty good set up, but if you are still not getting lean, you might need to cut back on the quantity of stuff you are eating. You are eating healthy, but a ton of calories. Losing fat still comes down to a deficit, so maybe cut out a little of the fat bombs. I would also vary your workouts more. After a month of the same workouts, your body will try to reach homeostasis, and slow the adeptation process. do bench with dumbells, do incline, do small variations of the workouts you are doing, but make it variable. Don't do the same bodypart every Tues, etc. This simple change might be enough to cause the difference without changing your eating. Do a couple weeks of lower weight, higher reps, then a couple weeks of higher weight, lower reps. Mix it up more.
Make sure that is whey protein powder and not soy. Workout looks great. Try and up the Omega 3 from natural sources. Perhaps wild Salmon twice a week.
I dont mind the breakfast. However the fat bombs seem to many perhaps? Cut the avacado in half and trim some of the fat on the meat. Keep it grass fed. Walk a few times a week for 30 minutes.
My opinion, i would try to eat more actual foods rather than the "fat bombs", i avoid smoothies and such because i don't think that blasting my system with that many calories at once is good, and it is easy to over eat (drink?).
Also my opinion, that is a lot of supplementa to take on a daily basis. I supplemented vitamin d a couple of years ago when i felt that i was deficient but dropped it after a few months, besides that i don't take any. Instead i try to get well-rounded nutrition from foods, instead of taking vitamin K supplement, eat foods that have it, etc. Generally i am not a fan of supplements unless there is some specific deficiency you are trying to correct.
Hey Bro, like you I have been looking into the 531 Strength training programme its a solid set up. But with not getting lean it comes down to the fuel you feed your self its like the Zone pyramid the base is Diet/nutrition then training then gymnastics and all the other bits on top. I would try to decrease the fat intake, and replace with good fruits berries blueberries, raspberries, or even more protein after all protein is what repairs the body, builds muscle and can be used as energy. even check out www.crossfit.com and add a few wods throughout the week to your workout to burn some more calories. Hope this helps Neal