Please help. I would like to reduce my body fat while gaining muscle and strength, not sure if this is possible but would like to try.
I am doing Crossfit 5 to 6 days a week and feel like I am working hard at it. I also go for a walk at lunch time but the rest of the day I am at a desk. I feel like I am carrying too much body fat, I reckon about 5kg too much, I am 5ft5 and around 67kg. I am on a pretty strict Paleo diet, I occasionally have some cheese and milk but mainly strict. I eat raw veg (salad), fish,chicken, eggs and nuts. I have limited carbs in the form of salad vegetable and sweet potato or pumpkin. I also eat coconut oil and olive oil with salad or for cooking.
Supplement: creatine Glutamine, L-carnitine, 30g of fibre, fish oil, probiotic, glucosamine and multi vitamin
Morning: 1 boiled eggs with about 100g of sweet potato small amount of Mixed salad veg
Lunch: 275g of canned salmon or tuna in olive oil. Small serve of mixed salad veg ??? lettuce, capsicum, cucumber and celery
mid Afternoon: 95g of canned salmon
late Afternoon: 1 boiled egg
Sometimes but not always: Mixed nuts (no peanuts) ??? maybe between 50 to 100g depending on how starving I am
Dinner: 300 - 400g of chicken mainly breast meat. Mixed salad ??? lettuce, capsicum, cucumber, celery and sometimes olives.
I drink heaps of water and tea with no sugar and unsweetened almond milk. I also have a cup of cacao powder with no sugar and unsweetened almond milk.
Am I eating too much? The wrong stuff?
Any guidance would be most appreciated.
asked bylouisa__1 (25)
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on March 28, 2013
at 01:15 AM
50g to 100g of nuts have 300 to over 600 calories. Easy to overeat without even noticing.
on March 27, 2013
at 09:52 PM
Caveat: I am not a Crossfit guy. But....isn't Crossfit 5-6 times/week a little on the high side? On that program I'd be in recovery mode all the time.
For what it's worth, I have enjoyed unexpectedly good progress in just a month's time by eating strict paleo in a six-hour daily window, lifting in a fasted state on a progressive 5x5 weight program every other day (45 minutes tops) and a fasted 45-minute "fat burning" session on an elliptical on the other day. Otherwise, I just do whatever walking it takes to get where I'm going anyway (grocery store, church, coffee shop, movies, friends, etc.)
For all I know I may have even gained weight. I didn't weigh myself when I started and I haven't gotten on a scale so far. But...I'm wearing pants I haven't even tried to wear since 2009, my fat pants look like...well, fat pants, my gut went bye-byes, I'm getting a V shape, I'm never feeling hungry at all and I feel strong as a horse.
I'm 57, a recovering alcoholic/drug addict and smoke a pack of Reds a day. In other words I'm not some metabolic wonder of the world, I assure you.
Long story short, you may want to dial down the frequency of your more intense workouts.
I don't recommend smoking or becoming a drug addict. :)
on March 27, 2013
at 11:40 PM
How long have you been doing this? Keep in mind it takes time, especially with all that exercise. You may want to take it down a bit, try 3 times per week. Walking is great, keep that up! As for too much food, take a look at your calorie intake and although its not necessary to obsess, make sure you are not going way over what you calculate your body's usage is. Eating clean is great, but staying too low car for too long, while exercising excessively will stall you. Don't put too much stress on your body. Sounds like you probably have some serious muscle building going on with crossfit, so don't look at the scale so much. Do Measurements!!
on March 13, 2013
at 09:02 PM
Exercise and weight loss do not go together that well. Exercise can increase hunger to the point where you overcompensate and eat more than whatever calorie deficit it is supposed to produce. I have heard that this isn't necessarily so for low impact cardio (walking) in the morning, and I think two short sessions of lifting heavy things probably produces enough benefits to be valuable even if they make you a little more hungry.
I have tried the morning cardio thing, I don't think it made me hungrier, but I've only managed to get out on the weekends a few times.
on March 13, 2013
at 02:50 PM
1) Do everything that Travis said above.
2) You supplement 30g of fiber a day?! This blows my mind. While people here often debate if fiber is even needed or not, I am a big believer in "getting enough fiber." My own health issues have me focused on soluble fiber and resistant starch, and I "sort of avoid" insoluble fiber (I still have leafy greens, but often cooked, which helps). I get 20-40g of fiber a day, and I don't supplement. I cannot even begin to fathom the colon blows you produce daily. Consider reducing the supplemental fiber over a few weeks, and focus on eating normal, health, and often fiber rich food. Which leads me to ...
3) Eat more tubers and roots! It's good to see you including a sweet potato, but expand that for both variety (yucca, squashes, taro, potatoes, true yams) and into more meals. IMHO, with the exercise schedule and the desire for "body recomp", good, dense starchy carbohydrate sources from real food are key. Tubers and roots supply me with plenty of resistant starch, which I personally find the "gentlest" form of fiber, too.
on March 13, 2013
at 07:05 AM
I'd pitch the creatine, glutamine, carnitine, fish oil and fiber and take 100mg magnesium glycinate with each meal, 2000 IU of D3 a day and make sure you eat liver every week.
I'd add fruit and trade the chicken for beef if you're feeling unsatisfied after eating the chicken. I'd also trade the tuna for sardines. Your diet is heavily unbalanced in favor of omega-3 (even if you keep eating chicken), which will probably result in an omega-6 deficiency. If you start to get weird skin problems, that's why. Make sure the nuts are heavy with omega-6 and eat them raw preferably.
Can't imagine that you wouldn't achieve a body recomposition with that diet and workout. If you start to feel run down, scale back the CF and increase carbs.