I tend not to 'over count' anymore. I'm around 60%Fat, 20% protein and 20% carbs. I crossfit 3 to 4 x per week, and on those days, I increase carb slightly, and decrease fat. On 'rest days, I decrease carbs and increase fat. I keep my protein constant every day.
Since crossfitting, (7 weeks), my weight has not changed, but my body recomp is amazing. I continue to lose inches in the waist and the stomach is now flat. Increases are happening in the shoulders, chest, arms and legs.
I eat 95% primal ----- maybe higher. I'm in the process of completely eliminating alcohol (wine) because it affects the quality of my workouts and my sleep.
It is the dead of winter here in Canada and I haven't been out walking for a few months, but once the spring hits, i'll be walking nightly (6-10km nightly).
Since being primal for 9 months, I've become good at preparing some standard meals during the week, and try a new recipie once every few weeks or so. I don't bother trying to re-create SAD foods through paleo. In other words, I don't bake paleo, I don't make crusts with almond flour etc......I just eat meat, veg, fat and lots and lots of water. I do enjoy my morning bullet coffee and my one big indulgence is high fat Greek yogourt which I like to have once a week.
I also am a sticker for 9-10 hours of sleep a night which is not hard when doing crossfit --- I'm generally in a state of exhaustion after my workouts.
That's about it --- just trying to keep it simple.
F, 48, 5'10"
Start Date: 25-06-12 @ 161lbs
Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)
Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.
Approx numbers are :
Cal = 2600
Fat = 70% (~ 1800 Cal, ~ 200g)
Protein = 20% (~ 520 Cal, ~ 130g)
Carb = 10% (~ 260 Cal, ~ 65g)
I didn't realize my fat intake was that high - hidden fats everywhere
Very happy with my body composition, though I'm trying to increase muscle a little.
Last edited by EatMoveSleep; 05-11-2013 at 02:56 AM.
tell me if you feel this pain
Those macros I posted are just minimums, however; sometimes I feel like eating more bacon or more steak or whatever. I just hit those protein and fat goals and fill the remaining calories with whatever. Just seems easier that way.
Mine really vary on what I'm trying to do that day. I'm still trying to discover what my body really wants, too. Recently, I've found that a breakfast of a lot of fruit and just a bit of protein. Say, cantaloupe and prosciutto or smoked salmon with a side of a small mango/berries/whatever's in the house -- works really well on days that I'm going to work out for an hour or longer. Then, I'll come home and grill some lean meat and have some rice or a huge salad, and most likely a fruity, chocolatey dessert.
Those days usually end up being around 45-50% carbs, 30% protein, and 20-25% fats.
If I'm eating on a non-workout day, my macros end up being really close together with carbs, protein, and fats being in the 30-35% range. I can tell, though, that these macros do not lend a beneficial burst of energy for me like the extra carbs do!
I am just coming back to Primal after falling off the wagon majorly so right now I've been eating very low carbs and quite a bit of protein in order to gain some lean muscle and speed up the loss of fat (its been working well!).
So for this week and the next week I'm shooting at an average of 65%f/25%p/10%c
Sometimes I only get 20g or 30g of carbs but then other times I get 60g but it balances out over the week.
This isn't going to be a long term strategy though after probably 2.5 weeks of this I'll increase my carb intake back up to about 75-115g per day which is where I maintain best whilst still reducing body fat.