1

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Hack exercise & Diet routine?

Answered on August 19, 2014
Created March 10, 2012 at 12:22 AM

Hello everyone...

okay so I'd love for you all to hack my exercise & diet I'm still just starting out Paleo and LC <20g carbs and wanted to get opinions on my routines making sure I'm going in the right direction.

Additional information: I am 21 years old, female, 5'4", fairly fit, but overweight. ~135. When I weighed 115 8months ago I had bf% of 16% and I'm looking to drop back down to that I don't have access to any calipers but im estimating that i'm around 22-25% bf now.

I know each one of us are different, but if you are female somwhere in my range, how long did it take for you to see results either in changing body composition, weight, mental health or all the above?

Also, for just starting out with Paleo, would my exersice be too much? I'm on a training plan with a friend and this is whats prescribed for the next two weeks [each week gets more intense]. Anyways, What kind of exercise do you reccommend being done, especially in the early stages of entering Paleo diet? [i love working out so i really need to do some stuff weekly I think ]

Exercise

  • strength training 4x/wk (lift heavy)

  • HIIT 3x/wk (usualy resistance intervals for 10ish min on bike/elliptical then sprint intervals for 10ish min plus 5 min warmup and cool down)

  • regular 30 min cardio 2x/wk (running medium intensity, ie 8-9min mile or elliptical)

  • I also teach dance 2x a week but its little kids so not a WHOLE lot of moving around

Diet:

Breakfast: 2-3 eggs, 1 tbsp evoo (picking up coconut oil next week. yay!), 2-3 slices bacon, 1/2 c. diced zucchini

Lunch: 6 oz chicken breast with avocado or 4 oz chicken breast, avocado, arugala salad mix, cherry tomatoes, olives, 1 tbsp lemon juice, 1tbsp evoo, 1/2 persian cucumber

Dinner: 4oz 80% tri tip w/ 1 tbsp evoo & bell peppers or 4oz meatballs & arugala salad w/ 1 tbsp evoo

Sorry for the long post. Hack away! I can use allll the help I can get!!

518bce04b12cd77741237e1f61075194

(11577)

on March 12, 2012
at 06:06 PM

That's good Nichole, I am glad you are focusing on body comp and not getting too caught up with the scale!! Also, BMI's are my frigging pet peeve, I have to do them all the time for people in my dietetics internship, and it's amazing the fit health people that register as "obese", and all the really unhealthy sickly people that register as "normal". My marathon-running super buff little mom registers as obese because of her height+muscles, which is just ridiculous. My changes were pretty quick- boobs/hips changed drastically in 2mths, hair around 3mnths, nails the last thing around 6mths.

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 04:57 PM

Thanks! I think they taste better than the ones from the stores anyways haha

0dbd7154d909b97fe774d1655754f195

(16131)

on March 10, 2012
at 04:08 PM

I put starch in parenthesis to clarify where glucose comes from. I dunno, maybe that was goofy?

77877f762c40637911396daa19b53094

(78467)

on March 10, 2012
at 03:35 PM

Why is "starch" in brackets?

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 02:41 PM

Okay, I will try having a carb & protein source after workout. My body doesn't respond well to fruit so I stay away. Silverspeed, would you mind furthering the statement that ketosis is enemy with my exercise level? Is that because more carbs are needed for that much exercise? Like what would be the negative effects if I was in ketosis and exercising that much? Thank you both for the advice!

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 02:20 PM

Jen, its crazy how BMIs work and how they don't take into consideration how much is muscle and how much is fat. But you're right in the way how numbers def seemed to make it obsessive. Great job with your progress!!! Thats amazing. Do you mind me asking how long on the paleo lifestyle that you started seeing any progress? Thanks!!

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 02:18 PM

I'm so glad you are happy with your body! Your story is awesome jenny. [= I'm glad your body has reacted the right ways to paleo diet. I really am overweight though, I have seen myself with 16% bodyfat and to me, I was a lot more comfortable and would love to get back there. From about 8th grade I had eating disorder which developed more into a binge eating problem last 7 months after being 'done' w/ bulimia [but the binges stayed==>weight gain]. losing fat is my goal. i don't rlly care what the numbers on scale say anymore which for me is a success. Body composition is more important [=

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 02:12 PM

aahhh! I understand now. thank you both silverspeed and bea!!

14412d4095ba345612684d25aa877b85

(45)

on March 10, 2012
at 01:06 PM

Love this. I am in a similar situation, I am 5'3 and weigh about 140. I am a size 2 and considered overweight on the BMI scale because of my muscle mass. (I have always been muscular) I lost 100 pounds when I reached my lowest weight, 121 (size 00-0) and tried SO hard to reach m goal weight of 115. I developed an eating disorder on the way to that goal. I had EDNOS, exercise bulimia and an under eater. I had the symptoms of anorexia without the low body weight. I damaged my body and am working to correct it now with nutritionist and eating paleo. Slowly but surely making progress!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on March 10, 2012
at 06:35 AM

You are doing great. making your own meat balls is awesome!

0dbd7154d909b97fe774d1655754f195

(16131)

on March 10, 2012
at 04:10 AM

Yeah, I've always thought that jogging a bit is fine for me. Not jogging 26 miles, but a light jog outside especially is nice.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on March 10, 2012
at 03:27 AM

That is awesome!!!

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 03:21 AM

i make them myself so its 80% fat ground beef, minced bell peppers, a dash of salt and pepper and garlic powder and minced parsely. Thanks for the tips!!

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on March 10, 2012
at 03:09 AM

I do heavy lifting along with running 8 miles/day (I actually run to the gym, lift, and then run home). Running at an easy, conversational pace with nearly no burning feeling in the legs has had no negative effect on my lifting performance. This works out to ~8 min/mile for me, but I ran competitively in college so you should find what pace works for you. Think extremes - move slowly for a long time or very quickly for a very short time.

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on March 10, 2012
at 03:02 AM

Also, I think that's a great exercise schedule. Make sure your long cardio work is almost entirely aerobic (<150bpm HR) unless you want to hinder anaerobic performance in the high intensity work. Working at 80-85% HR for extended periods of time is inefficient from an energy standpoint and arguably bad for you in the long term. For further info on that I would checkout Mark Sisson's posts on chronic cardio as well as Kurt Harris's articles on heart disease in marathon runners.

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on March 10, 2012
at 02:59 AM

Second the carb intake recommendations. Carbs as an entire macronutrient category don't make you fat; the delivery mechanism and source make you fat. Natural carbs from proven (via evolution) quality sources such as potatoes, yams, fruits, veggies, etc should not promote weight gain and will allow you to keep up your workout schedule. The trick here is finding a diet you can maintain long-term. It's relatively easy to make transient weight changes (e.g. don't eat), but the result in steady state is all that really matters. If you want to maintain that exercise level, ketosis is your enemy.

03bb06ced2ae02a265909342d4cf3e75

(793)

on March 10, 2012
at 01:59 AM

Definitely do the carbs after working out to blunt the release of cortisol, as Bea said. Carbs from starchy veggies, like sweet potato, are good, but you could also do fruit or even fruit juice, since you want carbs asap after a workout, and make sure to have a protein source with the carbs. You will probably need to do some experimenting to find the right level of carbs. Since you workout so much and haven't yet adjusted to low-carb, I wouldn't worry too much about how many carbs you eat after a workout - just have a big sweet potato or a few pieces of fruit and see what happens, then adjust.

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 01:39 AM

when would the right time be you think? like before working out or after? and veggie carb intake is ok? I have gotten mixed answers from research. some say 50 less carbs and others say 20 less carbs to maintain ketosis?

03bb06ced2ae02a265909342d4cf3e75

(793)

on March 10, 2012
at 01:03 AM

Also, I think adding in some carbs at the right time will help calm cravings, and help keep you on the wagon longer.

03bb06ced2ae02a265909342d4cf3e75

(793)

on March 10, 2012
at 01:02 AM

I 100% agree with Bea's answer - any kind of intense exercise will spike cortisol, which is both really unpleasant and bad for fat loss. As she said, consider the strategic use of carbs if you want to maintain your workout schedule. You'll still burn loads of fat, but you won't burn yourself out.

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 12:54 AM

I just started Monday, but had a lot of carbs today, so resuming low carb again tmm and going to be CONSISTENT [one of my problems...] I've been really tired this week and skipped working out tuesday and today either because I haven't been sleeping well and/or because of start of paleo w/ low carb. Thanks for your advice though. Another person mentioned to nix the HIIT, would you agree with that?

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 12:51 AM

Would running be okay instead of the walking? Like if i ran at 9min mile? [my fast pace is probably a 6 to 7:30] or walking really is the best? I am doing low carb because everytime i eat carbs BOOM instant growth in visible weight so Id rather stick with low carb for now, at least first month and go from there.

03bb06ced2ae02a265909342d4cf3e75

(793)

on March 10, 2012
at 12:40 AM

How long have you been LC? That sounds like a ton of exercise, so you can almost certainly expect a drop in performance while you adjust to LC. Just expect it, and I would scale down your workout based on how feel until you have adjusted.

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3 Answers

5
518bce04b12cd77741237e1f61075194

(11577)

on March 10, 2012
at 02:50 AM

1) Make sure you are losing weight for the right reasons.

We are about the same age and height (I'm 20, 5"4), and it took my a while to realize that my body type just doesn't fit into my BMI category. I have told my story before, but essentially I was a varsity rower for a couple years, exercising 14 times a week and my weight never dipped below 130 lbs (it was a struggle for me to make weight, 128 lbs by regulation) because of muscles mass, which always bugged me. Before rowing, I was around 120 lbs, but such a weakling- just little legs and a weak body, a total vegetarian with thin hair and terrible, cracking nails. After rowing, it was weird to see what my body was going to be like- I thought I would hate gaining any weight, and would just look at old pictures of myself and get so upset. I felt pressure from my parents to stay the same fitness level- we are a very fit family, and they thought that by cutting my exercise back to four times a week I was going to become weak and flabby. The combination of the concerns of my parents, pressure from myself, and not being able to properly fit my clothes made me feel terrible about myself, and I was constantly preoccupied with losing weight. That 120 lbs became something I fixated on, and I ended up being treated for bulimia and anxiety. It started off pretty innocent, just wanted to make a specific weight, but it came off the rails very quickly.

I started eating paleo when I was experiencing a lot of digestive upset, and I actually gained weight with paleo, but for some reason, maybe the help I received or maybe just maturing a bit about the whole thing, I really loved the new body paleo gave me even though it weighs more. My breasts are bigger, my hips are fleshier, and I've maintained my little waist while still having a little fat pad (which I always had anyways, even with rowing I had a lower-belly fat pad, lost it one time and my period immediately halted). My mood is better, my skin is radiant, my hair is thick (SOOOOoo much thicker), my nails are strong again, and I just feel so comfortable being this size. Do I qualify as overweight on the BMI scale? Easily. Do I even weight myself to bother charting that stuff anymore? No way. Nobody would ever guess what my BMI is, and that is fine because it isn't important to me or relevant to anyone else. Last time I did my body fat it was 25%, compared to the 18% it was when I was rowing, and I am fine with that now. People don't say it enough- what is overweight for one person can be healthy for another person...what is underweight for one person can be healthy for another person...you should take a step away from the scale on focus on what makes you FEEL good, first and foremost.

14412d4095ba345612684d25aa877b85

(45)

on March 10, 2012
at 01:06 PM

Love this. I am in a similar situation, I am 5'3 and weigh about 140. I am a size 2 and considered overweight on the BMI scale because of my muscle mass. (I have always been muscular) I lost 100 pounds when I reached my lowest weight, 121 (size 00-0) and tried SO hard to reach m goal weight of 115. I developed an eating disorder on the way to that goal. I had EDNOS, exercise bulimia and an under eater. I had the symptoms of anorexia without the low body weight. I damaged my body and am working to correct it now with nutritionist and eating paleo. Slowly but surely making progress!

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 02:20 PM

Jen, its crazy how BMIs work and how they don't take into consideration how much is muscle and how much is fat. But you're right in the way how numbers def seemed to make it obsessive. Great job with your progress!!! Thats amazing. Do you mind me asking how long on the paleo lifestyle that you started seeing any progress? Thanks!!

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 02:18 PM

I'm so glad you are happy with your body! Your story is awesome jenny. [= I'm glad your body has reacted the right ways to paleo diet. I really am overweight though, I have seen myself with 16% bodyfat and to me, I was a lot more comfortable and would love to get back there. From about 8th grade I had eating disorder which developed more into a binge eating problem last 7 months after being 'done' w/ bulimia [but the binges stayed==>weight gain]. losing fat is my goal. i don't rlly care what the numbers on scale say anymore which for me is a success. Body composition is more important [=

518bce04b12cd77741237e1f61075194

(11577)

on March 12, 2012
at 06:06 PM

That's good Nichole, I am glad you are focusing on body comp and not getting too caught up with the scale!! Also, BMI's are my frigging pet peeve, I have to do them all the time for people in my dietetics internship, and it's amazing the fit health people that register as "obese", and all the really unhealthy sickly people that register as "normal". My marathon-running super buff little mom registers as obese because of her height+muscles, which is just ridiculous. My changes were pretty quick- boobs/hips changed drastically in 2mths, hair around 3mnths, nails the last thing around 6mths.

4
0dbd7154d909b97fe774d1655754f195

(16131)

on March 10, 2012
at 12:42 AM

My opinion: <---not an expert

If you are going to keep fast at that carb intake, totally ditch the HIIT. Totally. Walk instead. HIIT is sugar burning exercise. If you do not take in some sugars (carbs) to replenish that fuel, you are going to see increasingly elevated cortisol and that will screw your fat loss. Heavy lifting is also highly intensive.

If you are flexible about carbs and really want to do the HIIT/heavy lifts, then take in some glucose (starch) after those workouts. This should blunt the cortisol response. Otherwise, if you want to limit the carbs, lift and walk.

This is based on my experience and opinion. Again, I am not an expert!

3bad4b0b105bf44d7650e7fdfbe15cbd

(860)

on March 10, 2012
at 03:09 AM

I do heavy lifting along with running 8 miles/day (I actually run to the gym, lift, and then run home). Running at an easy, conversational pace with nearly no burning feeling in the legs has had no negative effect on my lifting performance. This works out to ~8 min/mile for me, but I ran competitively in college so you should find what pace works for you. Think extremes - move slowly for a long time or very quickly for a very short time.

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 02:12 PM

aahhh! I understand now. thank you both silverspeed and bea!!

77877f762c40637911396daa19b53094

(78467)

on March 10, 2012
at 03:35 PM

Why is "starch" in brackets?

0dbd7154d909b97fe774d1655754f195

(16131)

on March 10, 2012
at 04:10 AM

Yeah, I've always thought that jogging a bit is fine for me. Not jogging 26 miles, but a light jog outside especially is nice.

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 12:51 AM

Would running be okay instead of the walking? Like if i ran at 9min mile? [my fast pace is probably a 6 to 7:30] or walking really is the best? I am doing low carb because everytime i eat carbs BOOM instant growth in visible weight so Id rather stick with low carb for now, at least first month and go from there.

0dbd7154d909b97fe774d1655754f195

(16131)

on March 10, 2012
at 04:08 PM

I put starch in parenthesis to clarify where glucose comes from. I dunno, maybe that was goofy?

1
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on March 10, 2012
at 02:31 AM

I am concerned about the meatballs. Check ingredients on those. Exercise is border line high. Could be worse. Add in wild salmon twice a week instead of chicken.

Favor the weight lifting over running if you trim something.

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 03:21 AM

i make them myself so its 80% fat ground beef, minced bell peppers, a dash of salt and pepper and garlic powder and minced parsely. Thanks for the tips!!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on March 10, 2012
at 03:27 AM

That is awesome!!!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on March 10, 2012
at 06:35 AM

You are doing great. making your own meat balls is awesome!

Df856e9f744f69f22b70ec29fcb0e0e1

(10)

on March 10, 2012
at 04:57 PM

Thanks! I think they taste better than the ones from the stores anyways haha

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