Hi. White rice is very widely tolerated - it's a very neutral safe source of starch. I would add some white rice or white rice noodles to your post-workout meal, and your evening meal. Primal is not a low carb diet, especially for those working out. It can be a problem is getting enough safe starch though. Also you could add white potatoes (as long as you are not intolerant to nightshades). I think these are preferable to quinoa which has more anti-nutrients. It's important to eat significant starch in the last meal of the day as that will help muscle recovery and anabolic processes while you sleep. Also make that a fairly low fat meal to maximise muscle gain.
If you tolerate dairy, try replacing some meat or egg with cheese to help you build muscle (calcium and vitamin D good for muscle building), or increase your intake of whey powder.
I've also noticed you have quite an extremely high omega 6 intake from all those nuts and seeds, which is probably compromising your general health - could you try replacing them with coconut cream/oil, butter or ghee, plus more whey in your shakes? You should keep your nut/seed intake to <50 g a day.
Last edited by paleo-bunny; 01-28-2012 at 03:23 AM.
F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.