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Beginner at paleo - baby steps .. Am I over training

Commented on December 29, 2013
Created December 27, 2013 at 2:13 PM

Hi all, I've started paleo 6 months , I'm following it in baby steps .., I have successfully given up all grains., given up the stimulants ( hydroxycut ) .., sleeping 7-8 hrs, eat minimal dairy ., still to give up the stevia ... I have reduced the amount chewing gum , protein powder and bars ., don't count calories but as I study nutrition I estimate I eat about 1500-1600 . I'm 156 cm , weight 57 kg ., My main goal is health with accidental fat loss .. As Jason Seib advices .. I have also stop running 10-15 km per week ( even though I do enjoyed it) ... Now My training is : 2 martial arts - work outs twice a week ( 120 minutes varying from medium intensity to high .. Lot of punching and kicking - this is at night finishing 9.30 pm ), add to this 2 Cfit workouts a week mornings mainly .( started 3 months ago ) .. Since cutting out running and adding Cfit I have gained 5 kg :( ., (I recently had a scan advising body fat is 25.5, healthy bmi )., please help .., I am giving myself a year to achieve 100% paleo nutrition and lifestyle .. However this weight gain does play up in my head .., my diet is mainly made of : breakfast :8am 1 egg , 2 rashes bacon , protein powder/ vegetables/ blue berries / spirulina smoothie ) lunch 2pm ( in my car due to work schedule ) egg , quest protein bar , orange or apple , cheese slice , 4pm lettuce salad , palm size chicken or beef , 1/4 cup veggies , small piece feta cheese , dessert : small self invented : 1/4 cup diet jelly , 1tablespoon cottage cheese 1/5 cup Greek yogurt , a date , small square dark chocolate with small piece of (home made egg white / psyllium husk /stevia - bread ) ... After training at night I usually have an egg an a quest protein bar ... !!! Please guys help out any advice is really appreciated !!! Thank you :)

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on December 29, 2013
at 03:37 PM

nothing wrong with the whites. eat the whole egg.

5021a154352cc23439129127957134f5

(0)

on December 29, 2013
at 01:10 PM

Bread is home made only ingredient egg whites, psyllium husks n stevia .. But I will now change the stevia n see how I go with coconut oil instead :) thank you

5021a154352cc23439129127957134f5

(0)

on December 28, 2013
at 04:23 AM

Thank you :),

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on December 28, 2013
at 02:10 AM

unless you had a dexa scan, then you have 15% +/- 5% (at a minimum) body fat. a BMI of 26.5 would suggest that you are between 18% and 25% body fat.

Or in other words your BMI predicts your body fat accurately. The problem is not the measure, it's the metric -- and people who do not understand statistics.

73405829e4cd62de86d52ef5c557dc42

on December 27, 2013
at 10:52 PM

I have about 15% body fat. That is pretty acceptable by most people's standard. I would like to get down to 8-10% but I wouldn't consider myself overweight. But my BMI is 26.5 which is overweight according to my health insurance carrier who screens my BMI every year

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on December 27, 2013
at 06:44 PM

1. BMI correlates to body fat with an r^2 of .92. That's pretty damn good for a free metric. The total population variance on BMI is 5% which is within the measurement error for bioelectrical impedance devices. Also BMI matched body fat for 86% of college football and hockey players. What a bullshit metric.

2. There is no way that she gained 5 kg of muscle in 6 months of crossfit twice a week.

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4 Answers

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0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on December 27, 2013
at 02:23 PM

1: you are not overtraining. So no need to worry there.

2: Running 10-15km per week is not a problem, you should resume that -- especialy since you enjoy it. Runing 30km per week is not a big deal. Running 10-15km per day may be too much.

3. 5kg of weight gain over 6 months during a dietary change is not a problem.

4. BMI is not body fat.

0
5021a154352cc23439129127957134f5

on December 28, 2013
at 01:00 PM

Thank you all for your advise .. I will take in from each, and see how I go :)

0
96440612cf0fcf366bf5ad8f776fca84

(19463)

on December 27, 2013
at 05:47 PM

Other than to tell you cut out all the artificial stuff, including bars/whey, dairy, processed meats (but keep the dark chocolate), nothing to add there. Replace the junk with more meat, as clean as possible. Skip the egg whites and eat more yolks - that's where the nutrients are, or eat the whole egg. If you must have dairy, make sure it's full fat.

Unless you are dreading workouts and are feeling tired, you're fine.

You mentioned something about bread, if you mean you've made bread out of things like egg whites, ok, fine, not great, but hopefully it doesn't mean you're eating actual grains.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on December 29, 2013
at 03:37 PM

nothing wrong with the whites. eat the whole egg.

5021a154352cc23439129127957134f5

(0)

on December 29, 2013
at 01:10 PM

Bread is home made only ingredient egg whites, psyllium husks n stevia .. But I will now change the stevia n see how I go with coconut oil instead :) thank you

0
73405829e4cd62de86d52ef5c557dc42

on December 27, 2013
at 05:28 PM

BMI is bullshit and one of the stupidest metrics ever. It penalizes people for having muscle mass. Even if you are 10% bf your BMI may be considered high.

You are eating a lot of protein and I assume lifting regularly in CF so that is probably why you are gaining weight in the form of muscle

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on December 27, 2013
at 06:44 PM

1. BMI correlates to body fat with an r^2 of .92. That's pretty damn good for a free metric. The total population variance on BMI is 5% which is within the measurement error for bioelectrical impedance devices. Also BMI matched body fat for 86% of college football and hockey players. What a bullshit metric.

2. There is no way that she gained 5 kg of muscle in 6 months of crossfit twice a week.

5021a154352cc23439129127957134f5

(0)

on December 28, 2013
at 04:23 AM

Thank you :),

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