OK, first some background.
For the past 5 weeks I've been working out about 11-13 hours a week (this will continue to mid sept.):
1 hour round trip on my bike to work 5x a week = 5 hours
1.25 hour lift 4x a week = 5 hours
1 hour hockey league + 1 hour pickup = 2 hours
(sometimes) pickup basketball = 1 hour
I am 5'8" // 153 lbs. // 21 years old
I have been eating paleo for 6 weeks now and enjoy it very much. However, for this time I have been severely under eating given my amount of exercise. Because I am trying to put on some muscle, I recently upped my calorie count to around 3500 calories (I might go down a bit, but my problem is still the same).
I tracked my diet the other day and realized that by eating mostly** (some milk added) paleo calories, I get about 40% of my calories from protein which equates to roughly 350g of protein. I know that the dangers of protein are somewhat overblown, but this still sounds like it is WAY too much. Here is what I ate (and usually eat). Any suggestions as to how to keep the calorie count up and lower the protein all while eating paleo?
Breakfast:
Eggs, Whole, Lrg, Fried (3)
Cheese, Cheddar, Shredded (.25 cup)
Lunchmeat Loaf, Turkey, Light Meat, Slice, Rectangle (3)
Spinach, Stmd (.5 cup)
Sausage, Bratwurst, Pork, Ckd (2)
Greek Yogurt, Plain, Nonfat (1 Cup)
Raspberries, Fresh (1 cup)
Lunch:
Spinach, Stmd (2 cups)
Dressing, Olive Oil And Vinegar (1 tbsp)
Chicken, Breast, Grilled (1 large breast... 12-15 oz?)
Milk, Nonfat/Skim, w/ Add Vit A & D (2 cups)
Dinner:
Beef, Top Sirloin Steak, Brld, Choice, 1/8 Trim (10 oz) Asparagus, Spears, Ckd, Drained, 1/2 Base (7 spears) Milk, Whl, 100% Lactose Free (8 oz)
Snacks:
Fish, Tuna, White, w/ Water, Drained, Can (4 oz)
Nuts, Almonds, Whole (30 almonds)
Drink, Protein, Max Whey, All Flvrs, Pwd, Scoop (3 servings throughout the day)
Greek Yogurt, Plain, Nonfat (.5 cup)
Any suggestions greatly appreciated, thanks.
EDIT: Some additional info. I only recently (~1 wk) added in the dairy. I will probably tone it back a bit as looking at this made me realize how much I had added in.
Also, one idea I was thinking of was to add maybe two slices of whole grain bread with extra fiber. This wouldn't push my carbs as % of total intake up by too much, but would definitely help supplement some of those protein carbs--and I don't think it would be too damaging from an anti-nutrient perspective in such limited amounts (I would intake directly following exercise)
