0

votes

eating and working out

Answered on August 19, 2014
Created May 22, 2012 at 3:31 PM

So I have been primal for a few years now, but have lost a little focus...mainly mochas, alcohol and sushi. All will be easy enough to kick back out of my diet as I start fresh again next tuesday on a self challenge. My question is this: How much should I be eating when working out heavily. My week will work out like this (barring work sending my anywhere) M-W-F: 1 hr of Krav Maga + walking or running in the evening or morning T-Th: Crossfit + walking or running in the evening or morning Sat-Sun: Walking in morning or evening.

A lot that I have read in regards to paleo or primal says not to count calories, but I am working on losing about 25 lbs. I have lost 60 doing primal and did not count calories, but I had a lot of weight to lose at that point.

Even if I am not strictly counting calories, there has to be a base set of what I should be taking in for the level of activity correct?

Thoughts?

005b9b6ea7d4a31a082fba188f7acb12

(80)

on May 22, 2012
at 05:31 PM

Nothing if you are eating the good stuff :) Lately I have been eating these tasty things that are really no more than fast food disguised as sushi. Tempura and such. For me, that all needs to go!!!

005b9b6ea7d4a31a082fba188f7acb12

(80)

on May 22, 2012
at 05:29 PM

nope, not doing this as an excuse to indulge...just amping up the exercise, but have never been good at figuring out HOW MUCH to eat. When you are overweight, if you eat healthy and drop the crap out of your diet, the weight tends to fall off. The last twenty to thirty pounds it gets more difficult (for me at least) Also, according to BMR and such, I tend to under eat if I just follow what I think my stomach is telling me...which I think is most likely just as bad over eating.

Cf416725f639ffd1bb90764792ce7b8a

(2799)

on May 22, 2012
at 04:33 PM

What's wrong with sushi?

  • 005b9b6ea7d4a31a082fba188f7acb12

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3 Answers

1
20203f15287a14924c714eb68a34ce6c

(596)

on May 22, 2012
at 05:03 PM

First, be smart tackling the exercise. Do not overdue it as an excuse to indulge yourself. I would start with just lifting heavy and eat acordingly, and starting add exercice(such as Tabata protocols) as I progress, Do not make the mistake of cutting calories just yet. Aim to be stronger and faster. Eat for those two goals and the results will come.

If you want so get your BMR, find the formula and estimate your caloric needs. Then, cylce calories closely to the activity level.

Trial and error, mate.

005b9b6ea7d4a31a082fba188f7acb12

(80)

on May 22, 2012
at 05:29 PM

nope, not doing this as an excuse to indulge...just amping up the exercise, but have never been good at figuring out HOW MUCH to eat. When you are overweight, if you eat healthy and drop the crap out of your diet, the weight tends to fall off. The last twenty to thirty pounds it gets more difficult (for me at least) Also, according to BMR and such, I tend to under eat if I just follow what I think my stomach is telling me...which I think is most likely just as bad over eating.

0
707342e3cb97e0fc088917919a154b8a

on June 25, 2012
at 03:04 AM

Honestly, what works for me (which may or may not work for you) is to lower carbs-- personally, I find lowering carbs far easier than limiting calories-- it doesn't require as much tracking and it also keeps me satiated rather than hungry (I do NOT like being hungry!)

As far as sushi restaurants go, I order sashimi, rolls wrapped in cucumber and hand rolls without the rice (and I bring my own Coconut Aminos)

Hope that helps!

0
Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on June 11, 2012
at 12:53 AM

Find a BMR calculator, e.g.:

http://www.ajdesigner.com/phpweightloss/weight_loss_equations_lean_body_mass_weight.php

Calculate your current BMR. Add in estimates for the calories burned from your planned activities. If you want to lose weight, eat a little bit less than that. If you find it's not working after a few weeks, lower your calorie target a little more. If you're losing weight too fast, eat a little more. All the calculators/equations/estimates are not exact, which is why you may have to dial it in over time based on your own results.

There isn't much magic to it, it can just be a pain to track everything. Many on here have had luck using online trackers, but I've never used one myself. For example:

http://www.fitday.com/

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