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  • Constructive Criticism Requested: Daily Menu

    I have been actively Primal for a few months and wanted to get some input from experienced folks on the content of my daily intake..I firmly know I need to ramp up my activity level, but I wanted to see if what I've been doing diet wise is on the right track..or do I need to increase/decrease fat or protein in the goal of fat loss.

    Breakfast: A smoothie (4 oz coconut milk, 1/4 frozen blueberries, 1 scoop whey protein, water)..usually have this 5 days a week. the 2 other days it will be 3 eggs cooked in butter(usually organic cage free) with bacon/sausage

    Snack (not always): almonds (100 calorie pack) or apple, with green tea

    Lunch: salad with tomatoes, hot peppers, 1 avocado, 1 6oz can of solid white tuna in h20, balsamic vinegrette.

    Snack (not always): beef jerky or fruit

    Dinner: 1-2 cups of steamed veggies, steak/chx or fish (6oz) with red wine

    Generally have 1-2 cups of black coffee per day...

    I know this is a cursory look, but just looking for some thoughts..thanks..

  • #2
    Forgive me if I'm misinterpreting this, but do you eat a can of tuna every day?
    "To shed all the illusory rights & hesitations of history demands the economy of some legendary Stone Age--shamans not priests, bards not lords, hunters not police, gatherers of paleolithic laziness, gentle as blood, going naked for a sign or painted as birds, poised on the wave of explicit presence, the clockless nowever." --Hakim Bey, TAZ

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    • #3
      Unless you are a 13 year old girl you may not be eating enough protein or/and fat haha!

      Seriously though for any cunstructive comments there needs to be more info?

      Sex(M/F not Y/N)? Height? Weight? Current BF%? Goal BF%? Activities?
      Don't be a paleotard...

      http://www.bodyrecomposition.com/nut...oxidation.html

      http://www.bodyrecomposition.com/nut...torage-qa.html

      http://www.bodyrecomposition.com/fat...rn-fat-qa.html

      http://www.bodyrecomposition.com/nut...-you-need.html

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      • #4
        Breakfast & Lunch look awesome. Are you loading up your steamed veggies with butter, and cooking your steak/chx/fish in bacon grease? 'Cause you should.

        Do you genuinely feel hungry 5 times a day? I know we've been conditioned to eat often per CW, but since going primal I've found that a big late morning/early afternoon meal and a big dinner do the trick for me most days without snacks. What are your goals? If you are looking to lose weight, I would cut down on the almonds & fruit. Just my $.02.

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        • #5
          So, the questions..

          1) no, I do not eat a can of tuna a day..but that was today..i usually have a protein (turkey, beef, ham) of the same quantity in the salad.

          2) Male, 6'1", ~200Lbs..don't know my BF%..activities?..walk alot..am ramping up body weight exercises and lifting..

          3) veggies with butter, yes..steak/chx/fish...if don't cook them in butter, I am usually broiling or grilling them..

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          • #6
            1. Cut out all fruit and nuts
            2. Put fat on all veggies
            3. Add the coconut milk to your coffee
            4. Add homemade mayo to your tuna to up your fats. Better yet, replace that tuna with sardines
            5. Try to get fattier cuts of meat

            At least 50% of your daily calories should come from fat. I think something like 65% fat / 25% protein / 10% carbs is ideal for fat loss.

            And while you're losing weight - lift and move slowly. You don't want to work out to the point where you feel the need to supplement your workouts with food.

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            • #7
              Originally posted by Suki View Post
              1. Cut out all fruit and nuts
              2. Put fat on all veggies
              3. Add the coconut milk to your coffee
              4. Add homemade mayo to your tuna to up your fats. Better yet, replace that tuna with sardines
              5. Try to get fattier cuts of meat

              At least 50% of your daily calories should come from fat. I think something like 65% fat / 25% protein / 10% carbs is ideal for fat loss.

              And while you're losing weight - lift and move slowly. You don't want to work out to the point where you feel the need to supplement your workouts with food.
              Thanks for the suggestions!!!!

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              • #8
                Also try to embrace the idea of the IF. Its really cool,gives you a sense of freedom,can help with fat loss/energy levels/economy and can give your body a nice break so as to heal itself!

                I wouldnt say to cut the fruit and nuts,but regarding the fruits,I personally eat them post workout and its either an apple OR a banana.

                On your eggs breakfast,be sure to put A LOT of butter or coconut oil,not just enough to cook them!

                Also,I dont know if you feel comfortable sprinting,but a sprint session every week can really help with fat loss Just build it slowly and dont hurt yourself!

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                • #9
                  Originally posted by fotakou View Post
                  I wouldnt say to cut the fruit and nuts,but regarding the fruits,I personally eat them post workout and its either an apple OR a banana.
                  Fruit is unnecessary if fat loss is your goal. Post-workout protein is fine. Also, too easy to over-indulge on the nuts unless you're cracking them yourself.

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                  • #10
                    Originally posted by Cynarin View Post
                    Forgive me if I'm misinterpreting this, but do you eat a can of tuna every day?
                    is there something wrong with eating a 6oz can of tuna in a meal?
                    I didn't like the rules you gave me, so I made some of my own.

                    Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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                    • #11
                      its got mercury in it and most tuna canned has soy protein/soy something in it.... and i think canned meat is generally not a good idea b/c of what may leech into the meat from it... kinda like dont eat sauerkraut from a canned product (opt for glass and one thats actually fermented correct)
                      Get on my Level
                      http://malpaz.wordpress.com/

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                      • #12
                        Originally posted by MalPaz View Post
                        its got mercury in it and most tuna canned has soy protein/soy something in it.... and i think canned meat is generally not a good idea b/c of what may leech into the meat from it... kinda like dont eat sauerkraut from a canned product (opt for glass and one thats actually fermented correct)
                        gotcha
                        I didn't like the rules you gave me, so I made some of my own.

                        Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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                        • #13
                          My two cents:
                          - Be careful with the oils in canned fish, they are usually industrial vegetable oils with a ton of omega 6
                          - Reduce your carb intake (fruit, nuts) to 50g or less.
                          - I would ditch the whey protein powder and replace it with real food like fatty meat.
                          - Watch out for carby fillings in the sausages.
                          - Give IF a shot.

                          Good luck
                          “Every saint has a past and every sinner has a future.” -Oscar Wilde
                          "The power of accurate observation is commonly called cynicism by those who have not got it." -George Bernard Shaw
                          "The trouble with jogging is that the ice falls out of your glass." -Martin Mull

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                          • #14
                            I eat canned wild caught red salmon on my salads frequently. It's still canned, but the mercury levels are meant to be much lower because they're a smaller fish that hasn't had as much time to absorb heavy metals. It is more expensive but I also enjoy the flavor much more than I do tuna.
                            http://www.facebook.com/daemonized

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                            • #15
                              Originally posted by Daemonized View Post
                              I eat canned wild caught red salmon on my salads frequently. It's still canned, but the mercury levels are meant to be much lower because they're a smaller fish that hasn't had as much time to absorb heavy metals. It is more expensive but I also enjoy the flavor much more than I do tuna.
                              I prefer the wild caught canned salmon too (over both tuna and sardines); also, Wild Planet has a skipjack tuna that is supposedly canned from smaller fish and tested out for low merc levels (may just be marketing BS). Eating it every day is probably not a good idea, but I do have canned fish pretty regularly -- I already struggle to get enough protein (based on .7 X lean body weight...); if I remove the canned sardines, salmon and occasional tuna, I'm really in trouble!

                              And to quote our PB mentor, in discussing alternatives to the relatively high price of organic meat:

                              "One of our favorite options is canned seafood. Canned tuna is generally affordable, packed with protein, and wild-caught. Plus, tuna is easily adaptable – use it in salads, lettuce wraps, or simply straight out of the can. Canned sardines are another excellent option. Sardines are fairly cheap too, and they contain tons of healthy omega-3 fish oil (protein, too)."

                              And in discussing canned food in general, he said -- recognizing that minimizing canned stuff would be a preferred idea:

                              "Just don’t lose your minds over this."

                              Edit: dawned on me that I should include the url references for the full blog posts quoted above so they can be fully read in context:

                              http://www.marksdailyapple.com/aband...l-eating-plan/

                              http://www.marksdailyapple.com/canned-food-safety/
                              Last edited by schadowrider; 04-12-2010, 02:24 PM. Reason: Add full links...

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