0

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Build muscle, lower fat % - please hack my diet!

Commented on September 03, 2014
Created December 02, 2012 at 9:09 PM

Hi guys,

I'm slowly getting to grips with Paleo lifestyle but I've still a few issues. I want to get toned and trimmed down as well as be healthy overall. I know Paleo isn't a weight loss diet but a lifestyle choice and I know that to lose weight I need to be in a calorie deficit but I'm finding it difficult to do it all: I want to be Paleo and do it right as I believe in it but I also want to lower bf%

I'm currently in elimination stage so have eliminated dairy and nightshades as well as choosing to keep my diet low GI so no starchy foods or fruit. This has left me just eating cauliflower, broccoli, cabbage, brussel sprouts and mushrooms; sometimes I have spinach and lettuce with avocado too. I have cut out my running and have just stuck to lifting weights 3 times a week as I have dodgy knees and back so running was exacerbating it. My resistance training is front squats, deadlifts, jammer throws, split squats, military presses and bench press, goblet squats and kettlebell swings. I do all that in 5x5 sets. I have been doing this for 3 weeks.

My problem is I do feel stronger and I have put on weight which would correlate with muscle gain but I would like to lose the body fat and feel my muscle is just building below the fat. I think my stomach is getting flatter but my torso is getting thicker in side profile if that makes sense? I like muscle but my legs will start bursting through my trousers soon.

Thing is this training is very useful for my sport as a goalkeeper so it needs to stay. I struggle with macros and so just eat what I want and to satiety although I only eat two meals a day: I have protein at each meal and veg from the list above. The protein is fatty or smothered in coconut oil or butter, the veggies are alway s fried in coconut oil and having just reintroduced butter this past week, now is smothered in butter too. I have also increased egg consumption, frying them or scrambling them in butter. I add liberal amounts of fine sea salt to everything and try to keep hydrated. I have 2 coffees each with coconut cream and snack on creamed coconut and macadamia nuts. I'm trying to keep fat high and carb low so my body will become fat adapted or used to fat as fuel, plus from reading its the fat that important for health. I do however have all the veggies listed above split between the 2 daily meals but I think they're low carb so ok right? Plus I can use them to carry fat otherwise I would just have pork chop which is awesome but skews the macro ratio.

I am female, 26, 71kgs and been Paleo for 3 months with only a couple of cheat days in total since transition.

How can I lower bf%? What am I doing wrong?

D5c7f9ef6aa426ba77119f7dfa6c25b7

(25)

on September 03, 2014
at 06:28 PM

Prueba

C68f0b374156e5ce7a9b8358232bfed0

(637)

on December 03, 2012
at 07:14 PM

No I have never taken a BF reading or test, I don't think our gym does them, are all meant to? I know I have to count calories except I thought it would be more common sense like eating a steak has more calories than broccoli but that broccoli and butter has more than just plain broccoli. My goals are to become fitter, more muscular (as opposed to just fat or skinny fat) I want to be strong and healthy really. I would like a low bf% but that's just because I associate low bf with health and fitness. Plus I think it looks good. I'm new to this so am unsure if that's what you meant by goals...

4f50949608810989e10adb481eed9bd0

(10)

on December 02, 2012
at 11:09 PM

20% is pretty lean for a female, what are your goals? Have you ever had your BF taken before, if you work-out at a gym ask one of the trainers to take it real quick it only takes about a minute.

4f50949608810989e10adb481eed9bd0

(10)

on December 02, 2012
at 11:05 PM

Well you may not like the idea of counting your calories but unfortunately you have to to be in a certain range to lose bf. All your giving is your weight and there is know way to figure out how to lose weight with that number, I have had people come into my gym and be the same weight but based on bodyfat and goals are more then 1500 calories apart based on bodyfat.

C68f0b374156e5ce7a9b8358232bfed0

(637)

on December 02, 2012
at 11:02 PM

I'd guess my bf% to be between 20 and 25; I'd go for 25%

C68f0b374156e5ce7a9b8358232bfed0

(637)

on December 02, 2012
at 11:01 PM

I'd guess my bf% to be between 20 and 25; I'd go for 25%

C68f0b374156e5ce7a9b8358232bfed0

(637)

on December 02, 2012
at 10:22 PM

This is where I fall down: I don't know specifics on any of those things. I just eat to satiety whilst trying to keep fat high, carbs low and protein varying from medium to high depending on how I feel, as in, what my body craves. I don't like the idea of counting grams, I don't want my life wholly dominated by food. I don't want a ridiculously low bf% just have some definition which I hope is obtainable by being sensible and choosing wisely. I have had a bad history with food so want to avoid becoming obsessive as much as possible.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on December 02, 2012
at 09:57 PM

What is your current bf?

  • C68f0b374156e5ce7a9b8358232bfed0

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1 Answers

1
4f50949608810989e10adb481eed9bd0

on December 02, 2012
at 09:51 PM

To accurately answer your question your current body fat % and current macros are needed as well as what your goals are.

4f50949608810989e10adb481eed9bd0

(10)

on December 02, 2012
at 11:09 PM

20% is pretty lean for a female, what are your goals? Have you ever had your BF taken before, if you work-out at a gym ask one of the trainers to take it real quick it only takes about a minute.

C68f0b374156e5ce7a9b8358232bfed0

(637)

on December 02, 2012
at 10:22 PM

This is where I fall down: I don't know specifics on any of those things. I just eat to satiety whilst trying to keep fat high, carbs low and protein varying from medium to high depending on how I feel, as in, what my body craves. I don't like the idea of counting grams, I don't want my life wholly dominated by food. I don't want a ridiculously low bf% just have some definition which I hope is obtainable by being sensible and choosing wisely. I have had a bad history with food so want to avoid becoming obsessive as much as possible.

C68f0b374156e5ce7a9b8358232bfed0

(637)

on December 02, 2012
at 11:01 PM

I'd guess my bf% to be between 20 and 25; I'd go for 25%

4f50949608810989e10adb481eed9bd0

(10)

on December 02, 2012
at 11:05 PM

Well you may not like the idea of counting your calories but unfortunately you have to to be in a certain range to lose bf. All your giving is your weight and there is know way to figure out how to lose weight with that number, I have had people come into my gym and be the same weight but based on bodyfat and goals are more then 1500 calories apart based on bodyfat.

C68f0b374156e5ce7a9b8358232bfed0

(637)

on December 03, 2012
at 07:14 PM

No I have never taken a BF reading or test, I don't think our gym does them, are all meant to? I know I have to count calories except I thought it would be more common sense like eating a steak has more calories than broccoli but that broccoli and butter has more than just plain broccoli. My goals are to become fitter, more muscular (as opposed to just fat or skinny fat) I want to be strong and healthy really. I would like a low bf% but that's just because I associate low bf with health and fitness. Plus I think it looks good. I'm new to this so am unsure if that's what you meant by goals...

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