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To change the %'s click on Goals then click change goals, then click on custom, after that you can change the individual %'s for carbs, pro and fats. I personally have a very custom % that is highest in fat, but for the everyday person I find that 40/30/30 works best which is also known as the Zone. 40% carbs then fats and…
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Looking at your diary I can see that it severely lacks good fats. only 15g a day total doesn't begin to cut it. Bump it up to at least the minimum set by the system. I personally reset all the %'s because I think the carb target is always way too high initially when people set up their accounts.
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Add nuts and seeds to your diet. Quick, easy, high calorie foods that your body needs.
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CrossFit
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I googled the program saw a sample video and it looks like the instructors don't reach full depth in the squat which means there is excess strain on the knee each and every rep. Here is a great video of exactly how I teach the squat at my gym. www.youtube.com/watch?v=tDxInzfU26k
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The best low carb diet is to restrict sugar, starchy cabs, breads, noodles, rice and so forth. Eat lots of veggies and some fruit and you can easily keep the numbers down
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protein powder supplement blended with frozen berries is a great way to add an easy 20-40 grams a shake!
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Are you reaching full depth in the squat? Hip crease below the knees? Your knees are pointed out in the direction of your toes not straight ahead?
