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cori rock
04-17-2008, 10:12 PM
I’m going to try this. I’ve never tracked my diet and workouts by actually writing it down and I’d like to try it for once to gauge my progress and see how my body reacts to different foods. Little backround:

5’8 / 150lbs / ~17% BF

PT: 3:1 CF plus 6/wk alt med lift and 20 min cardio 1 day/wk rest (will keep this same routine)

I’ve only been doing CF for 3 months (BTW…LOVE IT) but I’ve had a fairly rigorous workout regimen all my life really….except when I was a wee baby of course. That being said, I have never really tracked what I eat, just tried to stick to natural foods, fruits, veggies, whole grains and eat when hungry. That has left me fairly healthy but would like to revamp the routine.
I’ve been reading about paleo and zone for about 2 months now and I’m intrigued with how much diet can affect your workout progression. I’ve always been aware of it but too selfish to get rid of my random days of pizza, beer, chicken wings etc.
I’m ready to give this a shot…
For 2 weeks (as a practice run) I’m going for a paleo/zone mix with 14 blocks and see how I feel. My main issue is that I’m currently deployed and do not have access to certain things. However, after looking at certain options, I can definitely make due, though I’ll likely have to eat the same things day after day. Also, will not have access to grass fed beef or omega 3 eggs (don’t know how much that will impact my efforts, and would appreciate any feedback) The couple things I know I’ll miss is the oatmeal, peanut butter and cheese (though, due to lack of options, might have to work PB into the mix, don't know what impact that will have either)
I’m looking for as much advise as I can. Even after a lot of research I’m sure I’m going to be missing something so any help is appreciated.

goals: Primarily I just want to feel healthy with greater strength and endurance with out bulking up. Would also like to tune into my natural cravings, learn what my body needs and find that healthy balance.

17 Apr

B: 4 blocks
2 c lettuce
2c tomato
1c peppers (raw)
½ c olives
1 c celery
4 oz chicken breast
2 tsp olive oil

CF WOD

L: 4 blocks
2 c lettuce
2c brocc (cooked)
1c peppers (raw)
½ c olives
1 c celery (raw)
4 oz chicken breast
2 tsp olive oil

D: 5 blocks
5 HB eggs (not omega 3)
15 almonds
1 apple
1c tomoato (raw)

WORKOUT 2

At first glance I foresee a couple issues.
Lack of carbs (esp dinner as I had to use fruit to get my carb block and I want to stay away from that in the future and use veggies as much as possible to aviod the extra sugar)
Also added a little extra olive oil to counter lack of carbs (though 2 tsp still doesn’t seem like very much even for adding extra)

Missed 1 block today…whoops. Last meal caused a bit of a stomach ache...don't think I've ever had that many eggs in one sitting

Hoping to update this daily but it will depend on computer availability, please have patience with me ;)

Darryl Shaw
04-18-2008, 06:09 AM
If you're worried that you aren't getting enough carbs take your fire hardened stick and dig up some root vegetables the way our hunter-gatherer forebears would have done...... or you could just go to the store and buy some sweet potatoes.

cori rock
04-18-2008, 08:33 PM
18 Apr

After-thought for yesterday: 5 eggs = bad idea. Felt good until post workout when I had a belly ache like no other. Will limit the egg consumption next time (1-2 eggs per meal)!!!

Darryl, thanks for the reply but I didn’t think sweet potatoes were paleo…though it doesn’t matter since I don’t have access to sweet potatoes anyway….
I tell you what....I'm already missing my oatmeal with soymilk and bananas =(

B: 4 blocks
1 c lettuce
1c tomato
1c cucumber
1 c celery
1 c broc/cauliflower (cooked)
4 oz beef
1 tsp olive oil


CF - rest

L: 4 blocks
2 c lettuce
2c cauliflower (cooked)
½ c olives
1 c celery (raw)
4 oz chicken breast
1 tsp olive oil
½ c freeze dried apples


D: 4 blocks
2 HB eggs (not omega 3)
2 oz chicken breast
1c tomato
½ c cucumber
½ c peppers
¼ c olives
1 tsp olive oil
orange

think my blocks are a little off balanced....hmmmm, time got away from me and I only got 12

Darryl Shaw
04-19-2008, 05:35 AM
Darryl, thanks for the reply but I didn’t think sweet potatoes were paleo…though it doesn’t matter since I don’t have access to sweet potatoes anyway….
I tell you what....I'm already missing my oatmeal with soymilk and bananas =(

Cori, roots, shoots and tubers are as much part of the paleolithic diet as meat, fruit and green leafy vegetables. I know it's easy to get caught up in the whole is it/isn't it paleo debate but if there's one thing that defined the diet of stone age hunter-gatherers it's the incredible variety of wild plant and animal foods that were eaten so feel free to eat starchy fruit and vegetables if you want to, just remember that the key to good health is variety and as long as you don't allow any single food to dominate your diet you'll be fine.

cori rock
04-19-2008, 08:07 PM
19 April

My end of the day workout yesterday was ridiculous. Had no energy, might be my body getting used to a decrease in carbs but who knows. I felt a little run down this morning too but after my first meal (and a little coffee...if that's cheating then too bad) I was runnin fine.
I was going for a 2 week “shock” of the system in regard to eliminating starchy carb intake, but if my workouts suffer, I’m going to bring back my oatmeal with bananas and soymilk. However, I’m trying to be patient though and read my body’s needs.

B: 4 blocks
2 c mixed steamed mixed veg
1c tomato
½ c carrot
½ c celery
4 oz chicken breast
15 almonds


Snack ; 2 blocks
Apple
6 almonds
2 oz turkey breast

CF WOD

L: 4 blocks
1 c tomato
1c cucumber
½ c olives
1 c carrots
4 oz chicken breast
1 tsp olive oil
6 almonds
1 c grapes


Snack: 2 blocks
2 eggs
6 almonds
½ c grapes

Today I felt good, meals were filling but was a little tired during my CF WOD although it seemed decently strong.
Also, it looks like 12 blocks have been ok for me...or I'm miscalculating blocks.

Jay Cohen
04-21-2008, 02:26 AM
Cori;

Considering entering your food intake into Fitday, then posting link.

Without seeing your macro breakdown and calorie intake, hard to make suggestions.

BTW, I'm still under the opinion that if you're training hard, 1200 cals aren't going to cut it. Period.

BTW,but it will "shock" the system, which is a good thing ???

cori rock
04-21-2008, 01:27 PM
20 Apr - posted a little late

Woke up feeling good this morning, tired, but that is always expected for me. I was pretty hungry when I woke up but couldn’t eat for 2 ½ hrs (work constraints, not meaning to). However, I was satisfied after my first meal. I’ve also noticed I’m less bloated than when I was eating grains. I also know I was also eating WAY too many nuts for my own good before this, don’t think that helped with excess bloating either.


B: 4 blocks (8:00)
1 c lettuce
1c tomato
½ c carrot
½ c celery
1 tsp olive oil
4 oz roast beef
1 orange


Snack ;1 block (12:00)
½ orange
3 almonds
1 oz chicken breast

CF WOD

L: 4 blocks
1 c lettuce
1 c tomato
1c cucumber
1/4 c olives
4 oz chicken breast
1 tsp olive oil


D: 3 blocks
3 eggs
12 almonds
1 pear
1 c carrots/celery

Felt great all day….maybe the starchy carb cravins are getting out of my system….for now anyway…..

Jay, I didn't think I was eating only ~1200 cal but I will plug everything into fitday to double check. I feel very full after my meals though. All the veggies really fill me up. Oh, and getting those eggs down are killer. My WOD yesterday was strong too so I don't know if this "shock" is really a bad thing. I only consider it a shock to my system because I've always eaten breads and whole grains as a consistant part of my diet. I wanted to do this to see how my body felt by cutting those out.

cori rock
04-21-2008, 03:29 PM
Jay, I did plug my servings into fitday, I’m at about 1300 cal. I really thought it was more than that. My p/c/f portions also look a little off. Too much fat and not enough carbs is what it’s saying. But, I still feel full after my meals so I’m going to stick to it. Will maybe try some tweeking here and there. Thanks for bringing that up. Maybe I should mention I'm female too so I don't know if that makes a difference in your advice...sometimes you can't tell from the name =)

cori rock
04-21-2008, 07:11 PM
21 apr

8 oz coffee (daily..forgot to add that before)

B: 4 blocks
1 c lettuce
1c tomato
½ c carrot
½ c celery
1 tsp olive oil
4 oz chicken breast
12 almonds
1 orange


CF WOD

L: 4 blocks
1 c lettuce
1 c tomato
1c cucumber
1/4 c olives
4 oz chicken breast
1 tsp olive oil
10 almonds
1 pear


D: 3 blocks
3 eggs
1 orange

FITDAY TOTALS: 1435 cals: 59g fat / 133g carb / 105g protein

Missed a couple things before, I think cal intake is fine.

Jay Cohen
04-22-2008, 02:11 AM
Cori;

Good job on using Fitday, it's not perfect, but a good tool for guidance.

Female cals definitly might be diff then male, so I'll concede the 1300-1500 range for an active female looking to drop some BF, but still stay strong and gain some lean mass.

Once you get diet dialed in, you might consider upping the fat blocks, lowering the carb blocks, but it's your call.

Have a super day, check out Mike's new blog, good stuff.
http://www.fitnessspotlight.net/

w/f/s

Allen Yeh
04-22-2008, 04:03 AM
Cori;

Female cals definitly might be diff then male, so I'll concede the 1300-1500 range for an active female looking to drop some BF, but still stay strong and gain some lean mass.


w/f/s

Check out Lyle's new blog post simple way of finding total cals.
http://www.bodyrecomposition.com/blog/2008/04/21/qa-4/

Darryl Shaw
04-22-2008, 06:13 AM
Cori, I realize that you're only a few days into your new paleo diet and changing habits takes time but so far you seem to be eating the same meals with only minor variations each day.
It's been estimated that paleolithic hunter-gatherers regulary made use of over 100 different plant foods and it's this variety of plants foods that you should be aiming for in your diet as it's the only way of ensuring that you're getting the widest variety of phytonutrients available.

cori rock
04-22-2008, 11:26 AM
Cori, I realize that you're only a few days into your new paleo diet and changing habits takes time but so far you seem to be eating the same meals with only minor variations each day.
It's been estimated that paleolithic hunter-gatherers regulary made use of over 100 different plant foods and it's this variety of plants foods that you should be aiming for in your diet as it's the only way of ensuring that you're getting the widest variety of phytonutrients available.

I appreciate the input, and if it were up to me, I'd be utilizing EVERYTHING UNDER THE SUN (and earth I guess) in regard to variety, but I don't have the opportunity to do that at this time. As I said before, I'm deployed and using every resource I can possibly imagine JUST to get the stuff I'm getting now. Sure, I could eat the crappy chili-mac and "questionable meat fried steak" for variety, but I'm NOT prepared to do that. For now, I'm just gonna have to suck it up and get what I can.
After these two weeks on the paleo/zone, I might try something else for two weeks and see how they compare. Right now, I'm feeling good with my meals and like getting a ton of veggies (despite the lack of options or variety). Like I said, I was shocked when I plugged the food into FITDAY and got those cals. I was expecting something along the lines of 1700+. I enjoy the input though, thanks.

cori rock
04-22-2008, 07:44 PM
22 APR

Excerpt from Lyles blog mentioned above by Allen…
“Females, by dint of their smaller size usually have to accept lower rates of fat loss without truly heroic efforts. Two pounds per month true fat loss may be all that’s realistically achievable. Sucks, huh?”
Really sucks….I hope my efforts are heroic =) ha

B: 5 blocks
2 c tomato
1 c carrot
1 c celery
½ c olives
1 tsp olive oil
5 oz chicken breast
20 almonds
1 orange


CF WOD

L: 4 blocks
1 c lettuce
1/2 c tomato
1 c broc (cooked)
4 oz polish sausage (lot of fat so counting as part fat blocks too)
10 almonds
1 oz rasins


D: 4 blocks
4 eggs
1 c mixed veggies
orange
15 almonds

ate a lot today....was hungry horse this morning and felt hungry all day so I ate a little more. WODs are still going strong!! yeay

Steve Liberati
04-22-2008, 08:53 PM
But these tend to be the exception more than the rule so 14-16 cal/lb for maintenance and 10-12 cal/lb for fat loss work as simple and effective starting points. Since they have to be adjsuted based on real-world changes anyhow, I don’t find that using more complicated equations adds very much unless you’re just trying to impress your clients with your math abilities.

Doesn't get much simpler than that. In fact, my bodyweight multiplied by 10 gives me the total number of calories (approx) that I'm consuming according to Zone standards. Of course, finding your total calories doesn't take into account the major variables that determine daily energy expenditure, but its a pretty darn good starting point to start at.

cori rock
04-24-2008, 10:29 AM
23 APR

Woke up this morning feeling good, not as hungry as I felt the previous two days. So far, the only problem I’ve had for this is this “watery” feeling in my gut from all the veggies. Does anyone else get this feeling while on paleo? Does my body just have to get used to it or what?? The only neg impact I’ve seen in regard to my workouts is the lack of pushing my cardio. I feel like if I do push myself, I’m closer to puking that before (because of the “watery” gut). If anyone has input, would like to clear this up.

B: 4 blocks
1 c tomato
1 c carrot
1 c celery
¼ c olives
1 tsp olive oil
4 oz pork loin
10 almonds
1 orange


CF REST  Did some cardio (see above pukie feeling)

L: 4 blocks
1 c lettuce
1 c tomato
1 c cucumber
4 oz chicken
¼ c sunflower seeds
rasins

D: 4 blocks
4 eggs
2 apples (whoa, ha)
15 almonds

cori rock
04-24-2008, 08:36 PM
24 APR
B: 4 blocks
1 c tomato
1 c carrot
1 c cucumbers
1 c celery
¼ c olives
1 tsp olive oil
4 oz chicken
10 almonds
2 apples (ah….they were separated by about 2 hours but yes, it’s true….craving more fruit…..)

CF wod

L: 4 blocks
1 c lettuce
1 c tomato (cooked)
2 c broc/ cauliflower (cooked)
4 oz chicken
6 walnuts


D: 4 blocks
4 eggs
1 apple
20 almonds

WS HUNGRY ALL DAY TODAY. IT WAS CRAZY

Darryl Shaw
04-25-2008, 06:20 AM
Cori, the “watery gut" feeling is probably due to the change in the type of fibre you're eating and it should settle down once your intestinal flora get used to their new diet. I suspect that the reason you're feeling hungry all day and craving fruit is because your glycogen stores are depleted after a week or two of low carb veggies so try adding some starchy carbohydrates to your diet and see how you feel.

cori rock
04-26-2008, 10:20 AM
25 APR

B: 4 blocks
2 c lettuce
1 c tomato
1 c cucumbers
4 oz pork chop
10 almonds
apple

CF wod

L: 4 blocks
2 c lettuce
1 c tomato
1 c carrot/celery
¼ c olives
4 oz chicken
1 tsp olive oil
15 almonds
banana


D: 4 blocks
4 eggs
1 orange
20 almonds
Cookie (I WAS FORCED!!! Ha)

Today, not as hungry in the AM but my first meal was not as filling as it usually is and again was hungry the majority of the day. My energy has been horrible the last couple days and I don’t feel like working out (usually I can’t wait for my workouts). Concentration also seems off the last couple days. I’m thinking about adding some oatmeal in the mornings (know it’s not paleo but I’m needing something).

cori rock
04-28-2008, 11:35 AM
I'm slacking on the posts, just slammed with work and didn't have the time to write out everything, BUT, I stuck to my previous week postings in regards to portions, etc.
One change was that i had oatmeal (plain with cinnamon, a banana, and protien powder) two days ago and it was AMAZING for my energy level. I felt like I could have ran a marathon (though I'm sure I couldn't!! ha).
So, future plan is to stick with I've been eating..veggie heavy with optial amounts of fat, protien, and fruits with an addition of a little carb kick every couple days. I was wondering what people thought of the PWO carb load and if anyone really likes it or if that's just for heavy trainers. I've never tried it but with my hectic schedule and sometimes 2 daily workouts, I feel like I might need that little extra......Not sure if it's my body needing it, or just me wanting it......
So far, I've been happy with the results, I've lost 5 lbs (probably some water weight) and feel good.

cori rock
05-07-2008, 04:06 PM
It's been about a week and a half since my last post and I thought I'd give another update. I've been sticking to the same meals for the most part with occasional oatmeal and bananas with almond butter every other day or so. Also had a couple cheats for sunday breakfast when I had French toast with fruit and cream cheese (my one simple pleasure I've allowed myself over here). Doing this diet has made me aware of how my body reacts to certain foods and I feel like I can regulate my diet so much better after realizing certain things.

1. I've had to limit my nut consumption..eating all nuts as my fat block makes me bloated and uncomfortable. I’ve substituted more EVOO and only eat nuts every now and then (twice a week).

2. The oatmeal every other day helps regulate my energy levels and gives me a nice little lift if I’m dragging. But if I eat it more than every other day, I get the bloat again.

3. Love love all the veggies and I don’t even like regular salad dressing anymore…I never realized how good a salad can be with just olive oil.

4. Also limit the fruit intake…if I eat too much I start to crave sweets like no other. Fruit once a day has been working great.

I’ve appreciated all the input, the info about why I had my “watery stomach” really got me past the point where I thought something was wrong with me. That feeling is now gone and eating mass amounts of veggies makes me feel more healthy. My skin has cleared up and I’ve noticed a lot better results in terms of body fat. Total, I’ve lost about 8 lbs, which is great. I would like to start adding fish oil to this and see how that works as well…..we shall see.