So, i'm 5'3, 113, 30y/o female. I've been paleo for 3months, off and on due to traveling and others not getting the lifestyle or knowing how to feed me. I started doing paleo because i was having bipolar symptoms, and it helped. But i found out in my cheat meals early on that i had a huge issue with soy and whole wheat bring back my symptoms, and white bread was "ok", but i stayed away because it would mess up my system. I cheated last week 2 days in a row with bread products, and i've noticed a big weight loss of 6lbs of muscle and 3 lbs of fat. I'm not happy with the muscle loss. I'm currently awaiting a blood test for celics... I've noticed a lot of things that have added up to sprue/celics disease, but if the blood test doesnt come back positive, i'm not sure what to do about gaining back the muscle mass and keeping from losing any more! I'm a very busy person, working over 50 hrs a week, its hard to get protein in my diet. I noticed whole coconut milk gives me stomche cramps and some of the things are "good" on paleo give me stomache cramps and make me feel crappy. I'm not sure what to do because food is just daunting to me. I was thinking about trying IF(fasting) because i do it anyway insome form while working, but i really can't afford to lose more muscle... I'm 21% BF, and have basically lost a lot of muscle tone, and was lacking in it before all this. I can't afford to get a new wardrobe, and dont want to look sickly, so i really need to build muscle mass... Please hack my muscle loss and eating issues!
asked byk8lynn6 (106)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on September 02, 2012
at 01:27 PM
Please post two days of meals (of what you are actually eating, not that which you intend to eat). Over what period of time did you lose these 9 lbs. At 113# and 5'3 it would be relatively difficult to lose that much weight without extreme calorie restriction in such a short period of time.
How did you determine how much of your weight loss was muscle and how much was fat? If you are having difficulty finding time to eat protein, and if you are eating a high carb, low calorie diet, then it will be next to impossible to increase your muscle mass.
What kind of weight bearing exercise are you doing? That will also help tremendously.
Let's look at your diet first though.
on September 03, 2012
at 01:40 PM
Thank you! As for building back my muscle mass, do you have any suggestions on supplements or eating habits (i.e. when to eat a recovery meal, take BCAA's, IF, etc.) ? I am intending on starting strength training this week to start building back. My options for workouts are early mornings, bfore 6AM, and late mornings between 10 and 12...
I dont know why i didn't think of it, but making pre-meals is a great idea... thanks for the suggestions!
on September 02, 2012
at 11:08 PM
Keep beef jerky for snacks. You can buy tons on the weekend, and keep it in small plastic baggies in where ever you keep your gear (fanny pack? back pocket?)
Also, all cooking on the weekend, make freezer tubs for eating. When you do get home and get to eat, you have something without having to expend more energy after a long day. Be sure you eat a big breakfast. You can do the same for breakfast, cook ahead. There's no rule you have to have fresh bacon and eggs (even tho they're yummy). Reheated leftover potroast is DIVINE for breakfast.
Maybe you can persuade who ever is doing the purchase of granola bars for the team to get some larabars. (or if you don't want to support them, because they're helping to block GMO food labeling, you can make larabars for yourself. have those instead of granola bars)
If coconut milk is hurting, you may want to look into the FODMAPS thing (which I'm not qualified to speak even at a layman's level, but i've heard there are sugars in coconut milk that some don't digest well).
on September 02, 2012
at 10:00 PM
My loss happened in about the last month... Thats when work started to get rediculous with an average of 60 hrs per week, not so much time to cook. So, upon reading your responces, i recall my caloric intake was probably only about 500-600 calories a day, max... And i'm an athletic trainer, which means my activities consist of liftin heavy coolers of ice and water, and basically moving non-stop to treat my athletes (stetching them, taping, game and practice set up, the occassional running) and i havent been lifting weights because of my hectic work schedule. Being at work doesnt leave me time to eat either... So most of my consumptiom is carbs (paleo friendly). I honeslty cant tell u everything i've eated because i dont remember (pre-season for ncaa sports makes my head spin). I typically lose weight in the fall, but never like this... Probably because my food options are soo limited with the paleo diet (no processed foods, granola bars, etc allowed).
I just want to note that I was feeling really good on the paleo diet, until about a month ago ish.
I assess my weight by standing on my home scale sans clothes in the morning. I take measurements and use the USMC body fat calculator app for my iphone, which uses height, weight, age, gender, neck, waist, hips measurements. I was 122 and 21-22% bf about a month ago.
I know i need to eat more... Most of the time i'm not hungry or too busy. I should know better but i guess i never applied it in years before because i was losing weight that i "wanted" to lose. Its different now because i'm more conscious of my health in light of previously stated issues.
Hope this helps...