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fat/protein breakdown to lean out, burn fat, reduce over all chunky buttness

Answered on August 19, 2014
Created July 03, 2011 at 4:07 PM

Ok so i've been rocking the cave dude diet for 3 weeks. I'm coming from a frutarian diet. Transitioning over to eating lots of animal was a piece of cake and has been quite enjoyable. Bacon and meat kicks booty, and i love booty, especially a nice dark round juicy spankable...........sorry, wrong forum for that kind of talk.

My goal right now is to lean out, destroy my love handles and become even more studlier then I already am. haha. Yes this sounds vein, but really I make a living in front of cameras so I have to look at least sort of descent and fit into whatever wardrobe i'm given.

In the past three weeks i'm not sure if i've lost any fat but my clothes do actually fit tighter. (BOOOOOOOO!) But I figure there a transitional period going from high fruit sugar to high animal foods so i'm being patient.

I've been reading the past few days that to loose fat a high fat high protein low carb diet is the way to go. I'm cool with that BUT I am unsure as how to break that down in a macronutrient way. What should my fat/protien/carb percentage be? How does that translate to how many grams of each i should eat? I don't eat any grains, legumes, dairy and everything else that falls into that category. Although I want to add butter to get some more fat in and because butter is yummy. I also have no problems in being strict, that easy. Well except if I have to omit eggs, that really the only way I can afford eating protein. I want to turn myself into a fat burning machine. I do work out I started this last week http://www.t-nation.com/free_online_article/most_recent/6_weeks_to_superhero_how_i_build_muscle_and_strip_off_fat_fast

My stats are: 34, male, 6'1" at 200lbs.

help please, thanks to all you club wielding cave dwelling freaks in advance! hehe.

54ad84a1bf76ddf930d6186048cf6d3d

(108)

on July 04, 2011
at 04:02 PM

It drives me crazy! Yes--I hear it all the time from people starting out on paleo/primal. I think the problem is that fat loss isn't addressed (because for those who have clear satiety sensors, the fat keeps them more full so they naturally eat less). I never, ever get "full" so I overeat very badly whenever I do VLC and end up gaining.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on July 04, 2011
at 07:25 AM

Did you mean to say "NOT carbs"? I don't think I've seen paleo people saying you can eat tons of carbs and be unaffected. I have seen them say that about protein and fats though.

77877f762c40637911396daa19b53094

(78467)

on July 03, 2011
at 08:59 PM

"club wielding cave dwelling freaks" - - - i prefer associate this way of eating with either barbaric celts / gauls who on many occasions sacked rome or with medieval european aristocrats: wake up in the noon, torture some peasants, feast in the evening on wild game and wine (bread is for yet to be tortured peasants)

40924594318a15a7d5e4bf0c0582c958

(38)

on July 03, 2011
at 07:34 PM

I am watching my calories. I'm eating around 2000-2300 cals a day. I don't eat nuts either. I taking the insulin resistance route to this paleo thing. I already do interment fasting for the most part. I stop eating/drinking around 5pm, helps with sleep. Then eat breakfeast after morning workout.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 03, 2011
at 05:07 PM

Tons of threads covering this. Search engine works very well on this site

8be7a492e2844e2ad5595a6c73974f99

(891)

on July 03, 2011
at 04:36 PM

there are food logs on line that calculate your macros. find one and enter in yesterdays food, see how oz, cups, quantities break down to grams of fat/protein/carbs and what percentages you are eating. from there you will have an idea of where you are at right now. adjust accordingly to your research, intuition and what your body is doing.

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7 Answers

8
072fd69647b0e765bb4b11532569f16d

(3717)

on July 04, 2011
at 01:42 AM

It sounds like you have some good ideas about where to start. I would suggest losing the rambling "caveman dude" attitude and read some of the questions previously posted on the site and then ask questions in an intelligent manner. The community will then give you great feedback.

2
095ef76482234d3db444b77d7ed01c29

(2755)

on July 04, 2011
at 12:26 AM

A very quick and very dirty guide.

Calories = 10 - 15 per pound of lean body mass (if you are below 15% body fat you can just do body weight x10)

Macros = Fat 60%, Protein 35%, carbs 5%.

When I make a diet for a client I give them 1g protein/lb of LBM. Make up the difference in fat to give them 10 calories/lb. Green veggies are then free foods, eat enough to be satisfied.

I make diet and exercise plans all day, every day at DarkSide Muscle and the success rate for my clients is very high. 100% for those who stick with it and give me the feedback I need to tweak their diets as needed.

Feel free to go to my webside at www.darksidemuscle.com and use all the free content you want to make your plan that will work for you. If you need more help, just ask. We are all here to help one another out after all.

1
A7ff7aa8d0f8d6cbdb45e514a5452620

(200)

on July 04, 2011
at 02:03 AM

@ Rachel "A common paleo misconception is that you can eat whatever you want as long as it's carbs. Not true." I agree that would be a huge, and extremely ignorant paleo misconception. Is it really common? I would be surprised if one could reach that conclusion from even the most casual dip into the writings of the practitioner's of paleo diets, and I hope there aren't many people falling into that and just eating tons of carbs and not worrying abouta nything.

54ad84a1bf76ddf930d6186048cf6d3d

(108)

on July 04, 2011
at 04:02 PM

It drives me crazy! Yes--I hear it all the time from people starting out on paleo/primal. I think the problem is that fat loss isn't addressed (because for those who have clear satiety sensors, the fat keeps them more full so they naturally eat less). I never, ever get "full" so I overeat very badly whenever I do VLC and end up gaining.

8be7a492e2844e2ad5595a6c73974f99

(891)

on July 03, 2011
at 04:36 PM

there are food logs on line that calculate your macros. find one and enter in yesterdays food, see how oz, cups, quantities break down to grams of fat/protein/carbs and what percentages you are eating. from there you will have an idea of where you are at right now. adjust accordingly to your research, intuition and what your body is doing.

0
40924594318a15a7d5e4bf0c0582c958

(38)

on July 04, 2011
at 04:26 PM

Ok here's a thought. When i started working out i was rocking insanity, then i did p90x, then i did both. After that i did rosstraining for a few months, followed by EDT training and now i'm doing 6 weeks to superhero. I've been working out steady for about a year and a half with a week break in between workout routines. When i first started training i'm pretty sure i was working out way to much, but now i'm just lifting heavy 4 times a week for about 40-60 minutes. My thought is should i take a break for a week or two? I've read quite a bit about folks working out to much and as a result fat loss doesn't happen because of cortisol and stress and sleep. Maybe chill for a week a walk about an hour a day instead.

I don't know that why i'm just throwing this idea out there, i'm still learning about these kinds of things.

0
54ad84a1bf76ddf930d6186048cf6d3d

on July 04, 2011
at 04:00 PM

Ah--yes--meant "not carbs."

0
54ad84a1bf76ddf930d6186048cf6d3d

on July 03, 2011
at 04:14 PM

A common paleo misconception is that you can eat whatever you want as long as it's carbs. Not true. You have to monitor intake if you want to lose. Try for a week eating only once you get hungry and then being super conscious not to eat more than you need. You'll find that you need waaaay less food than you're eating. Cut out the nuts/nut butters if you're eating them--you won't need them if you're eating real meals. I only need 2 meals a day and they're not that big--if I'm super conscious of eating only when hungry I can end the day at like 800 cals if I'm not careful.

You may also want to look into intermittent fasting in combination with paleo principles. www.leangains.com is the best authority. Basically here's how I do it: fast 16h and eat 8h each day--but I do heavy cream in my coffee (just 1 Tbsp) in the morning to keep me from feeling starving. Then I have my first meal around noon and my last meal around 7:30.

You can figure out approx how many calories you should take in each day to lose weight with the calculators on this site www.freedieting.com. Then do 60% fat and the rest protein, with carbs around 20-50g/day from veggies and maybe fruit around workouts, especially after.

40924594318a15a7d5e4bf0c0582c958

(38)

on July 03, 2011
at 07:34 PM

I am watching my calories. I'm eating around 2000-2300 cals a day. I don't eat nuts either. I taking the insulin resistance route to this paleo thing. I already do interment fasting for the most part. I stop eating/drinking around 5pm, helps with sleep. Then eat breakfeast after morning workout.

5e36f73c3f95eb4ea13a009f4936449f

(8280)

on July 04, 2011
at 07:25 AM

Did you mean to say "NOT carbs"? I don't think I've seen paleo people saying you can eat tons of carbs and be unaffected. I have seen them say that about protein and fats though.

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