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  • A little help for the new guy

    Hi Guys, I have been trying to eat primal for the last 6 weeks. I did lapse a bit last week so I am trying to get back on track now. I was wondering if you guys could help vet what I eat to see if I am getting the principle right.

    I only drink water or green tea

    Breakfast
    Chicken breast with handful of brocolli.
    Some blueberries and strawberries.

    Or

    3 bacon slices and 2 egs
    Some melon.

    Mid morning snack
    1/4 grapefruit

    Lunch
    Chicken breast and handful of brocolli.

    Or

    Stir fried chicken or beef with red pepper,spring onion, brocolli, zuchini (all fried in coconut oil).

    Gym/or rugby training

    Tea
    Chicken breast and handful of brocolli.

    Or

    Stir fried chicken or beef with red pepper,spring onion, brocolli, zuchini (all fried in coconut oil).


    On weekends I tend to make a paleo chicken curry as a "cheat" meal.
    Sometimes I will snack on some peanut butter (not primal I know but I am still human and in this for the long haul and not a quick fix )

    I just want to see if I am doing this correct or whether I need to change things up a little?

  • #2
    I've not been eating primal very long myself either but your foods are all on the approved list, it just looks a bit, I dunno, chickeny! There are other things to eat that will keep it interesting! As an example this week I have eaten as an evening meal (I skip breakfast and have a salad for lunch, with some lean protein and nuts for satiety)

    Beef Stroganoff
    Homemade meatballs with braised spring onions (Scallions for our American friends!)
    Cheese Omelette

    Tonight I have crispy pork carnitas on the menu, and I made some home made chicken Kiev's last night, which I'll have on Friday. All the above can be found in the Primal Recipe section on the main site.

    Yes, there is some effort and planning involved. But you get out what you put in mate, if you just buy a job lot of chicken and spend your days wondering how you can vary your meals it's no wonder you'll fall off the wagon occasionally. But if you vary things I think you have more chance of gradually merging this style of eating to the extent it becomes alien to not do so.

    Last night I also had some blueberries and vanilla double cream, gorgeous. I didn't even feel the slightest pang of guilt about having half a fairy cake that the mother in law had made

    Variety is the spice of life so they say!

    Comment


    • #3
      Originally posted by welshjames View Post
      Hi Guys, I have been trying to eat primal for the last 6 weeks. I did lapse a bit last week so I am trying to get back on track now. I was wondering if you guys could help vet what I eat to see if I am getting the principle right.

      I only drink water or green tea

      Breakfast
      Chicken breast with handful of brocolli.
      Some blueberries and strawberries.

      Or

      3 bacon slices and 2 egs
      Some melon.

      Mid morning snack
      1/4 grapefruit

      Lunch
      Chicken breast and handful of brocolli.

      Or

      Stir fried chicken or beef with red pepper,spring onion, brocolli, zuchini (all fried in coconut oil).

      Gym/or rugby training

      Tea
      Chicken breast and handful of brocolli.

      Or

      Stir fried chicken or beef with red pepper,spring onion, brocolli, zuchini (all fried in coconut oil).


      On weekends I tend to make a paleo chicken curry as a "cheat" meal.
      Sometimes I will snack on some peanut butter (not primal I know but I am still human and in this for the long haul and not a quick fix )

      I just want to see if I am doing this correct or whether I need to change things up a little?
      Man, swap out some of that dry, boring chicken breast for some fatty meat.
      The Champagne of Beards

      Comment


      • #4
        Originally posted by RichMahogany View Post
        Man, swap out some of that dry, boring chicken breast for some fatty meat.
        Yeah, too much chicken!! why so much chicken ? Lamb and beef, that's the deal! And their organs too!
        What is your goal exactly ?

        Comment


        • #5
          +1 on RM's suggestion. Beef is a better meat. At the very least, roast the whole chicken. One thing that I would recommend as an essential staple is home-made bone broth (it is one of the most important things that help feeling well on Paleo/Primal). And adding some liver or other offal in will be super as well.

          If possible (i.e. you do not have blood sugar problems), please, eat the whole grapefruit. You are quite active, so you should be able to eat an extra fruit serving. On the same note, after your training, I suggest that you'd add some good tubers in.

          Adding a variety to your veggies can also help! Cucumbers, tomatoes, cauliflower, radishes, eggplants... Make a good hearty soup or chili with the bone broth.
          My Journal: http://www.marksdailyapple.com/forum/thread57916.html
          When I let go of what I am, I become what I might be.

          Comment


          • #6
            Thank you for the responses guys. I try and eat beef 2-3 times a week to mix it up. I do love lamb so I will start adding that in more.

            My ambition is to make some stews/broth when I learn how to use our slow cooker lol.

            My goal is to lose weight/fat without having to train twice a day 6 days a week like I used to. Feels like I was trying to out train a bad diet. So I'd rather eat better and train a little less

            Comment


            • #7
              Originally posted by welshjames View Post
              Thank you for the responses guys. I try and eat beef 2-3 times a week to mix it up. I do love lamb so I will start adding that in more.
              Yeah, I try to eat beef 2-3 times/day. Lamb's just as good.
              The Champagne of Beards

              Comment


              • #8
                welshjames, you don't have to train 2x day, 6 days week!!!! Man, I would hate it myself ...
                Sprint hard 30mn / week, do HIIT (high intensity interval training) 2x week like heavy weight lifting, anything that takes your whole body to "commit"! And that should be it
                Relax the rest of the time by walking a lot, sleeping well and enough, avoid chronic stress, etc. But yeah, the food must not be an obstacle but your priority.

                Comment


                • #9
                  Thanks Frenchfry that's the new plan, relax more but incorporate more HIIT, sprints, lifting may throw some crossfit in too.

                  Comment


                  • #10
                    I think you are doing great.

                    Slow-cookers are super easy. Just don't forget to roast your bones (or get them from roasted stuff, like a chicken) before putting it in a slow cooker. Tie your spice pack into cheese cloth (along with onion, celery, dry shitake if wanted). Put for about an hour on high to start the boiling, then reduce to low for 8-12 hrs, and you are golden. I prefer making broth on the stove-top myself though, but I have the really low settings on mine so I can leave it bubbling away for a day or two.
                    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                    When I let go of what I am, I become what I might be.

                    Comment


                    • #11
                      Add in some bone broth, a cup daily if possible. It's easy to make, there's lots of recipes here.
                      "When the search for truth is confused with political advocacy, the pursuit of knowledge is reduced to the quest for power." - Alston Chase

                      Comment


                      • #12
                        It's still not working. I've put back on the weight I've lost. I've downloaded myfitnesspal to log my calorie intake my weekly breakdown is 48% fat 23%carbs and. 29% protein. Average calorie intake is 1200 and I'm struggling to eat anymore lol. Any ideas folks :-(

                        Comment


                        • #13
                          Originally posted by welshjames View Post
                          It's still not working. I've put back on the weight I've lost. I've downloaded myfitnesspal to log my calorie intake my weekly breakdown is 48% fat 23%carbs and. 29% protein. Average calorie intake is 1200 and I'm struggling to eat anymore lol. Any ideas folks :-(
                          Hi mate,
                          Have you put back on body fat that you'd lost, or are you just back up to your previous weight but without gassing the fat back?

                          weight's just a number in the scale, not the best way to measure How're you're going.

                          1200 calories per day is very low, especially if your training lots, though i would've thought you're likely to lose muscle mass in those circumstances.
                          Fat gain, especially around your midsection could be due to high cortisol as a result of stressing your body to much with over training and under eating.

                          What are your stats?
                          Age, weight, height, waist, etc.
                          The more info we have the better we can narrow down or advice.
                          Last edited by Misabi; 10-12-2013, 01:26 PM.
                          If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                          Originally posted by tfarny
                          If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

                          Comment


                          • #14
                            My clothes aren't feeling very loose to be honest. I need to double check bodyfat but up by 4kgs is almost certainly fat :-(

                            Comment


                            • #15
                              Originally posted by welshjames View Post
                              My clothes aren't feeling very loose to be honest. I need to double check bodyfat but up by 4kgs is almost certainly fat :-(
                              Originally posted by welshjames View Post
                              My clothes aren't feeling very loose to be honest. I need to double check bodyfat but up by 4kgs is almost certainly fat :-(
                              I think it's better to take measurements of key body parts rather than weight (unless weight is actually an importantpart of your goal eg. you're a jockey, fighter, etc.).

                              Measure your chest, waist arms (upper and forearm) & legs (thighs and calves).

                              You say your goal is to lose fat without having to train as much as you were. How have you been training over the proud that you've put the 4kgs back on?

                              How much snacking have you been doing that you haven't factored into your fitday calculations?

                              FrenchFry's exercise recommendations are good.

                              Beer with your Saturday night curry? It ain't a curry workout a pint, right?

                              Again, those stats would help
                              If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                              Originally posted by tfarny
                              If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

                              Comment

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