My Diet / Activity Level - Your Input Greatly Appreciated.
I am feeling a little frustrated. I very rarely ask for help and even more frustratingly I constantly change my food intake and exercise regimes, so it can be hard to evaluate progress ( if any ). I would greatly appreciate any input into my diet / activity.
My goal is simply to be as lean but muscular as possible. I am 45 years old and in the last two years have lost about 50 pounds in weight through calorie restriction and exercise. I am six foot tall and 178 pounds. I don't believe I will ever be 'ripped', but im frustrated by body fat, even though I think I am eating very well now ( Paleo ) to the best of my ability. I do have a cheat day, where I might go for dairy. I always try to avoid wheat. I might eat a curry with rice dish once a fortnight. I have just started IF, and feel like it might be beneficial. My activity level at the moment is 2 Crossfit classes a week and 3 5x5 (stronglift) sessions. I'm pretty good at getting to the gym. I take BCAA before and after all physical activity. I sometimes have a watery protein shake as well. one scoop. I think one problem I have is I treat all physical activity the same. Maybe a crossfit session is very different to a short sharp weights session.
500ml of black coffee with sweetners. sometimes a tablespoon of MCT Oil. (I swing on whether MCT Oil is helping at all). I have done bulletproof coffee with MCT Oil, but again was not convinced about its benefit. I am happy to give it another go.
Around 12:30 I will have lunch. Typically it'll be two chicken breasts with skins, and maybe 200 -250g of vegetables (broccoli / cauliflower / sprouts ) with melted butter - maybe 75g. or two avocados
As I workout in the evenings my eating tends to go to pot. I'll eat again around 4:30 maybe some chicken and avocado or vegetables.
Post workout i'll have some Tuna or beef and maybe three eggs. I might try to have a baked sweet potato some nights before bed.
As im typing this it looks like a hell of a lot of food. Maybe im eating too much ? Carb refeeds and carb reloading are black arts to me. I could eat sweet potatoes all day every day, and am aware they are best consumed late in the day.
Supplements I have calcium, magnesium, zinc, krill oil and omega 3 fish oil. I drink water regularly and only drink black coffee and sweetners ( stevia ). As a treat occassionally I will have 90% dark chocolate, maybe 40g a serving maybe twice a week.
I never drink alcohol and I don't smoke.
The foods I have mentioned are the easiest ones available to me, so if possible I would like to stick to them, and seek advice on correct quantities / mixing etc.
Your input is very much appreciated.