Hi all, im kinda new to paleo but have read an absolute ton on paleo diet and IF. Now im around 14-16% body fat. I work out 3 times a week and my goal is muscular hypertrophy, however i want to reduce my body fat to healthier levels or even single digit levels. The thing is every time i do go paleo i find it extremely difficult to maintain such a diet with out having outrageous sugar cravings which last hours and ultimately lead me to binging. This normally happens about 5 hours into the day if i attempt paleo. Now my goal is to gain lean muscle mass and lose Body fat. Can anyone give me some tips or advice on how properly go about this? I really want to lose fat to reduce inflammation, increase health and look good naked etc. I absolutely love paleo and working out but the diet part i find incredibly difficult to stick to. PS i can fast for 24 hours no problem.
asked byMichael_19 (220)
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on August 12, 2012
at 07:44 AM
"my goal is muscular hypertrophy, however i want to reduce my body fat to healthier levels or even single digit levels"
IMO, you seem to get the order of things somewhat backward: increasing the volume of muscle tissue per se to the point of achieving any "hypertrophy" to speak of is a rather difficult issue: either in terms of effort or how the body functions and reacts to various stimuli (exercise/diet)::: what most people usually take for bulking up (which in most cases is a derivative of getting a more clear muscle definition)is in reality 95% leaning out and only 5% actual 'hypertrophy'
i'm in no way to discourage you from aspiring to get a decently lean and muscular physique, just an advice to view things as pragmatically as possible and set priorities right
on May 29, 2012
at 06:32 PM
Are you eating much fat? I don't crave carbs at all if I am eating plenty of fat and I maintain a healthy bodyfat percentage around 11% without trying. I have got the percentage a few percent lower in the past, when I wanted to but I didn't feel like I had as much strength or stamina.
on May 29, 2012
at 11:55 AM
First provide us with a typical day of eating. In the mean time with the level of workouts your doing you will need to incorporate carbs. Don't be carb-phobic as you need them to repair muscle glycogen. I would make sure to try safe starches like sweet potato: I eat 2 on workout days covered in coconut oil (helps with inflammation too!). In addition make sure you are eating high-protein. This includes fresh fish, grass-fed meats, and lamb (chicken and turkey are fine but low fat). In the beginning of starting paleo again you may want to eat 3 large meals a day with a good portion of fat, protein, and carb. The only caveat is fruit. If you have BF loss goals you need to limit or completely cut it out at least until you are at your goal. Once at your goal You can play with IF for maintenance of your body fat (I think it's too hard to do it all at once when starTing out again)
on August 26, 2012
at 08:26 AM
If you truly are desperately in need of assistance with your boyfriend, I suggest you contact the appropriate authorities. I frankly do not see the point of posting this on a forum devoted to paleo eating.
on May 29, 2012
at 01:46 PM
Maybe you should reevaluate this whole paleo thing. IMO the best way to get lean and what has worked for me is to eat enough sugar and protein to maintain muscle/healthy metabolism with foods that are hard to overeat on such as low fat milk and orange juice. Keeping fat low is the key, if you do that you can pretty much eat as much as you want and you will lean out.
Sure a low carb(ketogenic) diet could work if you already have a ton of muscle mass but it will also probably tank your metabolism(which will cause health problems) and prevent muscle gains.
Here's a blog post I wrote outlining my ideas on losing weight. http://co2factor.blogspot.com/2012/04/practical-ways-to-lose-fat.html