Training Plan II

Few changes from last time after research has led me to understand the importance of probiotics. Improved gut condition to help run the ship more efficiently and achieve my targets.

Overall Rules
Prerequisite of 1 month eating Paleo before start

2200 Calories a day maintenance
 = +20% 2640 on training days
 = -20% 1760 on rest days

Protein around 300-350 on all days.
Fat around 50 on lift days
Fat around 80 on rest days
Carbs around 300-350 on lift days
Carbs around 100-150 on rest days (target less carbs and more fat)

Workout 4 times a week (Mon Wed Fri Sat)
Drink 4 litres of water/green tea a day
Eat Paelo

Eat all calories
Don't try to pack food in, stop eating before feeling full.Probiotic with every meal (kimchi, kombucha, sauerkraut, kefir)
Sleep 8 hours a night (will add 'in total darkness' when I get some better curtains)

Follow Esther Grokhale's 8 rules of posture

Crossfit Paleo Leangains Method 3
Intermittent Fasting only on rest days.
8 hour eating window 12PM to 8PM
http://www.leangains.com/2010/04/leangains-guide.html
Advantages
No IF on lift days means nutrients can be ingested immediately after working out thereby taking advantage of the 45 minute window when most muscle synthesis takes place.

Gut is less stressed because the whole day is available to get calories in.
Disadvantages
Lose the benefits of IF on training days.

Exceptions:

Gyoza, whiskey, yakult, probiotic yoghurt, kefir, natto, Guinness, Bulgogi Bake from Costco

Possible exceptions, but not right now:

Casein, Purple Wraath, lager