Help For A Newbie
I came across the bulletproof concept only yesterday when watching some YouTube clips about maximal training, paleo diets, no such thing as cardio etc...
I'm convinced by the science / principals of the methodology and want to ease myself into it.
Here's a very brief overview of my current situation, diet and training:
Weight: 77kg - currently maintaining / steady
body fat: 16% (and falling) measured by InBody720 machine
I overhauled this about 6 weeks ago and have dropped 3kg during that time. The major change is I was eating at least 2 bananas a day plus drinking around 1L of Tropicana 'real fruit' juice a day. I now eat no fruit, only drink water with the occasional black coffee / tea. I began following the FighterDiet principals developed by Pauline Nordin and to be fair to her they really have worked - I look better and feel a lot more energised. Nevertheless, it's a high carb, high grain, lean protein and low fat diet system primarily.
Daily intake = 2,600 cals; Carb - 54%; Protein - 37%; Fat - 8%
Breakfast: around 7:30am
Total Cals: 422; Oat Bran - 300; Whey Protein (Optimum Nutrition Gold Standard) 122.
My thinking - eliminate oat bran and maybe even whey. Replace with 3 whole egg omelette cooked in coconut oil. Add some bacon / other fatty meat. Keep at same time.
Mid Morning: around 11am
Total Cals: 245; 118 cals - protein source (usually 0%fat Greek Yoghurt or smoked wild Alaskan salmon); 117 - fats (cacao nibs or fat free cottage cheese). sometimes I have 2 whole boiled eggs and 4 egg whites as my entire snack.
My thinking - lose this snack as breakfast will be higher calorie and richer in fat sources as will lunch.
lunch: around 1:30pm
Total Cals: 443; Carbs - 279 (from a mixture of carrots, green peas and sweet-corn - all bought frozen for convenience; plus some asparagus and broccoli); 165 - lean meat (white fish, chicken breast or gammon)
My thinking - lose sweet-corn from diet completely. keep carrots, green peas asparagus and broccoli. reduce carb proportion and increase meat and fat proportion. Have smoked or regular salmon (wild not farmed). Have slightly later at say around 2/3pm when hungry.
pre-workout: half hour before (usually around 5pm)
Total Cals: 154; whey - 77; whole pasteurised milk 77
My thinking - lose this meal.
post-workout: immediately as exercise stops (before I begin my restorative yoga session) (usually around 6:30pm)
Total Cals: 342; wholegrain rice cakes - 150; Vitargo (pure complex carb) - 70 with water; whey - 122 with water.
My thinking - keep this meal as is.
dinner: around 9:30pm
Total Cals: 923 cals; peas/sprouts/green beans/carrots - 215; sweet potato/butternut squash/organic new potato - 404; lean meat - 214 (usually lean ground beef/chicken/white fish/scallops/salmon); fats - 90 (usually extra virgin olive oil or rapeseed oil)
My thinking - reduce carb proportion and increase fats.
pre-bed: around 10:30pm
Total cals74 - Whey (Casein Optimum Nutrition Gold Standard) with water
Sometimes have a hot chocolate in addition. Made with whole pasteurised milk and 100% cacao chock blocks.
My thinking - Keep as is. Raw milk not available. Swap pasteurised to non homogenized pasteurised whole milk.
What do you guys think about my suggested changes?
What else is good for breakfast - I will work towards the bulletproof coffee mix in a few months?
Which oils do you cook with as opposed to mix in and eat (and not cook with - MCT?)
Thoughts / research on Vitargo?
On my rest days (see below) should I introduce intermittent fasting? ie - miss lunch andpre/post workout meals, and just have breakfast, dinner and pre-bed?
My gym training: ( My strength is increasing by each session so I'm pleased with that) aim - lean and muscular but increase in bulk.
4x per week.
- 3 sessions are heavy weight training. compound lifts (deadlift, front & Back squats, snatch, shoulder press, bent over row, power cleans). currently building towards my max output. Aim is to only perform 1 set of 5 reps on each, but taking time to master skill element so it's not an issue when eventually lifting heavy. Always follow these with max body weight exercises to failure (pull ups, dips, weighted press ups etc). Finish off with 9 x 1 min max intensity skipping with 30 secs rest between.
- 1 session is a 'bonus' max intensity heavy weights. dumbbell snatch, dumbbell swings, ab roll outs etc. skipping as before.
Always finish off with yoga, steam room and ten shower
also have Field hockey training 1x per week (non gym day), plus 1x game per week (non gym day).
On my non gym days I also go for a 1hr walk, listen to audio books.
Well done if you've made it through my entire post - I'm so sorry it was so long. Just thought more information will help you get a whole picture.
Feel free to advise/ rip apart.