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Any advice for paleo beginner? Basically the in's and out's

Answered on April 03, 2014
Created April 03, 2014 at 12:32 PM

Hi folks,

I've decided to take up on the paleo way of life, well at least give it a good try.

First off; what ratios of fat:protein:carbohydrates would be best? My aim here is weight loss, as I'm stuggling to lift my heavy butt when doing pull ups. I've been looking for the last 2 weeks and it varies from 70:20:10 (fat:pro:carb), to 40:30:30. I know that it all depends on the person but if anyone is similar to my weight, height and body fat this would be a great help.

Weight: 18st 0lbs (252lbs), Height: 6ft 3in. BF%: 30% highest % seen so ill go with that.

I know my weight and BF seems way too high (well maybe not, just 30% seems v. high) to do any intense training but I suprise myself by running frequent 10 miles and half marathons... and by marathons I mean 1!

I understand that I'd have to reduce the amount of endurance exercise on this diet, but what sort of training should I do? I've heard hill walkings good to high intensity interval training too.

I'm competing in the tough mudder competition this year and I feel I have the stamina for it, but could anyone comment on the effects on ones stamina upon taking on this diet? Could this completely hinder my stamina?

Thanks in advance for anyones help, I'm just looking for some good old help and if i've made any assumptions that offend anyone then I do apologise,

Thanks!

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4 Answers

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A6b302171ad297933107ec7e6abadf39

on April 03, 2014
at 08:55 PM

find you calorie maintenance level, go below to lose weight above to gain weight. If you want to build muscle take in at least 1 gram of protein per KG of bodyweight. Enjoy!

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2ce51fc50483844a63e89a7d1fada277

on April 03, 2014
at 03:58 PM

Thanks guys for all the advice, that being said@manley0702; wouldn't anaerobic exercise use up the little carbohydrates I have in my system? I understand that brain can function using both glucose and ketones, but wouldn't this bust in exercise cause fatigued to occur quicker, due to the lack of glucose already in the body and cause a drop in performance? sorry if this information is all over the place, just trying to get a better understanding of a fitness regime too, worst thing to happen would be to lose muscle mass.

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7160a3fb485cb0af573c0292fdb08144

on April 03, 2014
at 03:23 PM

Macros aren't terribly important. They're different for different people so just find out what works for you. With that said, someone who is trying to lose weight should almost certainly keep carbs to 40% or below which is pretty easy if you eat a lot of meat, eggs, and vegetables. Don't worry about counting calories. If you eat whole foods, the weight will come off. I would recommend some type of anaerobic exercise like CrossFit or something similar. Basically, lift heavy and sprint. Walking is obviously good for you as well. Avoid jogging and aerobic exercise like the plague as that tends to make people crave sweets for some reason.

0
Medium avatar

(238)

on April 03, 2014
at 01:55 PM

At the beginning just cut out all the non paleo foods like processed foods, grains, sugar, etc. and don't sweat the ratios, etc. Go for a few weeks and see how you feel and if any weight comes off. Then consider refining the mix of f/c/p if you hit a stall in weight loss. If you start off obsessive you might have less of a chance of sticking with it. I like weight lifting and walking for exercise, things that are easy on the body and don't tend to increase appetite.

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