Hey! I want to say thanks in advance to anyone that can help me out. I will be 22 next month and I am at my heaviest weight in my entire life. I am 5'7 and 155 lbs. I think I look better around 135-140. I am very athletic and build muscle easily so some of my weight gain may be muscle but I highly doubt it. I have read Robb's The Paleo Solution, and Mark's Primal Blueprint and I understand that fat won't make me fat and that I need to ditch all the sugar, grains, legumes, and dairy(although I do like a little heavy cream in my coffee).
I have been trying to complete a month paleo and always mess up around the second week and binge eat because I am starving or extremely exhausted and lacking energy, so then I have to start over from day one and the vicious cycle begins again. I was in decent shape before I started trying to eat paleo but am now about 7lbs heavier and I don't like how I look. My pants and shirts a tighter and it a little depressing.
I am very active and I crossfit 3-4 days a week, ride my bike around 20-30 miles a week, and run about 5-10 miles a week. I am in nursing school so two days out of the week I have clinical and get up at 5 to be at the hospital and spend 6 hours walking around taking care of patients. When I say that I spend 6 hours walking, I mean it literally. I move my patients that can't move themselves, I bathe them, clean their room, walk up and down the hall gathering supplies, help fellow classmates with their patients and typically don't get a chance to pee until I get home at 1.
My typical day looks like this:
Breakfast: 2-3 hard boiled eggs eaten in the car on the way to school or 4oz of chicken breast with coffee and some heavy cream
Lunch: 4-5oz chicken breast and 1 1/2 cups Brussel sprouts
Snack: this varies every day, some days it's tuna or chicken or sometimes it an apple or nothing at all depending on when I get home from school because I dont like to eat 3 hours before crossfit.
Dinner: is typically 4-5oz chicken breast, bison, or beef with some green veggies or occassionally a sweet potato after working out.
I know that fat doesn't make me fat but I dont know how much to eat. A lot of people up here say that they eat about 70% of their daily calories in fat but I don't know how to do that. Nuts upset my stomach unless I only have about 1 handful a day but I don't find them satisfying so I tend to avoid them. Raw coconut causes me to have stomach issues and Eggs don't fill me up unless they are hard boiled but I am not that big of an egg lover. The only sources of fat I have available to me are butter, heavy cream, coconut oil, olive oil, and fat from the food I eat. I live in a small town and the closest whole foods or trader joes is an hour away. I have a small health food store near me but their supplies are limited and they seem to cater more to vegetarians. The butter and heavy whipping cream arent grass fed but I don't have any other alternatives. I did have some ghee I was using but I ran out and haven't restocked. I also own some coconut flour but don't use it because everyone says to just eat meat and veggies.
I notice that when I eat some fruit or carbs before my workout I tend to perform better and have a lot of energy but lately my energy has been slacking in the gym because I was trying to cut out fruit but I don't think that is a very good idea. I have gotten very lean eating fruit and it's driving me crazy not eating any. I try to get 7-9 hours of sleep a night but lately I have been waking up during the middle of the night and it takes a while to go back to sleep. I have also been having weird dreams about eating carbs. I may be the only one that has had dreams like that but they seem very real until I wake up. Haha. I would like to lose some weight before summer gets here so I don't scare people away when I am at the beach in my bikini. Help me get my dream bikini body!! Tell me what to fix and how to do it. This is my first time asking a question and I don't typically like asking for help but I'm desperate.
Wow! I'm really sorry how long and rambling this question is, I tried finding answers from other posts but could never truly find what I was looking for.
asked byKate_9 (40)
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on March 29, 2012
at 10:23 PM
hey kate! first of all, welcome!
secondly, do me a huge favor? BREATHE. you are already doing so many amazing things: nursing, trying to eat better, exercising, etc. give yourself some credit! i will also say at 5'7'', 155 is a very healthy weight, and please recognize the difference between a bikini body like you see in shape magazine (read - VERY THIN), and a healthy body... they are not necessarily the same thing.
about the binging? from reading what you are eating, it makes sense you are binging - you are literally STARVING yourself! you aren't doing anything wrong, you just aren't eating enough. you are basically eating straight protein, which will NOT fill you up. it's a great start, now just embellish it :)
my suggestion? firstly, cut yourself some slack. you have so many tools to help you get fit! just give yourself time, and be your body's advocate - you are getting healthy for you because you deserve it, not because there is anything wrong with your body. also, definitely increase fat. cutting out whole grains means you need to increase fats. fats give you energy and give you that "i'm full now" feeling! and from a previous binge eater, i can attest to the fact that the more fats i eat (to a reasonable level, not eating straight butter), the less i feel the impulse to binge or eat garbage. add fat to every meal! don't worry about percentages, just start cooking in butter, keep your heavy cream, and add coconut oil to your veggies. also, please eat something else than chicken! even regular old Kroger beef is better than nothing. and about the fruit? i would keep it. you are SO active you will do much better (most likely) with the carbs, and they will certainly help you in the transition. just do what you can honey. you go girl!
on March 29, 2012
at 11:28 PM
At 5'7" and 155, if you scare people away in you bathing suit - they are not the people you want to be around.
You sound like you have a stressful situation right now, maybe try some meditation before bed to calm your mind so that you may sleep more soundly. I found that supplementing with magnesium really helped me sleep also (but magnesium is controversial around here sometimes).
Keep with what you are doing and you should see results, they just don't happen as quickly as the diet infomercials lead you to believe they are.
on March 30, 2012
at 02:13 AM
Consider a little less lifting each week, maybe 2-3 instead of 4 times. Give your body more down time.
Go for less (cortisol raising) endurance and put in sprints instead.
Check out Leangains.
on March 30, 2012
at 12:25 PM
So you are working super hard physically in your job, crossfitting 3-4x a week AND biking and running - and eating very little. Bing bing bing!! my ED bells are on high alert and my money is on stress. Why are you working out so much? Don't you like your body even a little bit? Here's my Rx: swap out one crossfit session with a meditation or yoga session and one run or bike episode with a massage. Be nice to yourself and gentle on your body. It needs to last you a long time, ideally.
on March 30, 2012
at 02:11 PM
If you are attempting to lose weight while retaining your health (assuming you are good now), patience is your most important tool. Most women who lose it quickly, and are not morbidly obese, do so through means that disregard the 'health' component--they may be able to recover their health, or not, but that's not a probability that anyone can calculate for you. What you're eating almost sounds like a low-fat, low-cal, keto diet (ala Lyle McDonald Rapid Fat Loss) which is very rough. Masochists will add an aspirin--ephedrine--caffeine stack to that diet for crack-head-energy goodtimes.
If you have gotten lean in the past on fruit then that seems like a good option to add back into your diet. Many people have plateaued on low-carb and low-calorie diets--if you don't give yourself any 'room' to go down (or up) in any macro (an old bodybuilding tip) there's little chance for the long-term diet to succeed.
bottom line: more carbohydrates, less high-intensity exercise (not necessarily less lifting but less low-no-rest CF), rethinking your biking unless it makes you happy, revisiting what you think you want to look like.
on March 30, 2012
at 12:54 AM
Just offering a moderate carb Paleo alternative. Eat fruit, eat sweet potato, eat veg. Use some fat, don't be scared of it, but use it to taste. Fiber+Protein are plenty satiating and I just don't see that super high-fat automatically = best results. Especially if you are struggling. My wife is losing no problem and food looks like this for her...
Eggs, bacon, coffee and a bit of fruit for breakfast
Lunch is a big salad with a bit of chicken
Supper is a bit of meat and a small yam
Dessert is berries.
100+% on all micro-nutrients in fit day and averaging about a pound a week.
I eat more berries and yams, less veg, and more meat.
LC and VLC aren't the only option.
on March 29, 2012
at 10:26 PM
Okay, I'm no expert but I'm going to try and help you out from my own experiences and what I have read over the past year.
I am a about the same height as you. 20, female, 140lbs (trying to get to 130), athletic build. I have been primal since july 2011, more paleo since the start of 2012. Anyways, here is what I can suggest:
Stop weighing, go by measurements/how clothes fit because with your stats I feel like you will just be disappointed by the scale.
Get strict about your food intake if you really want results, no sweets/sugar. You are very active, there is no reason to count calories like crazy. You can experiment with a couple different options.
- intermittent fasting ( 16/8 or 19/5 fast/feed window).
- fasted training (sprinting)
- carb cycling
- VLC / ketosis
Also, you are so active, how often do you give your body a full rest day? Too much can cause your body to hold onto weight. If you aren't sleeping well, cortisol could play a role.
Looking at what you've been eating, I'd say up your fat intake. HB Eggs don't fill me up/hold me for very long. Also some people react weird to eggs, maybe try a week without them if you eat them a lot. You'd be better off having a big full breakfast, then 5-6 hours later have a late lunch/dinner, then fast through the night.
If your energy starts to dip, it might take a few days to get through the adjustment. If after a full week you don't feel better, up the carbs (more starchy veg), or up the fat.
HC is fine, but some people don't even realize that they are better off without dairy. Keep it if you'd like, or experiment 2 weeks completely dairy free.
You've probably heard of chronic cardio and I don't think you're necessarily in that category but maybe less running/biking and more weights/sprints will help you get the fat off.
Maybe try a whole30?
edit: I don't know if this helps but when I was at my leanest last fall, I was rowing crew competitively 4-5 days per weeks + eating 60%+ of my daily calories from fat! Don't be afraid of it, just don't go crazy with carbs at the same time.
on May 04, 2012
at 12:58 AM
For the love of God forget the scale!
On my heavy training days I lose 5 lbs if I'm doing some long met-cons etc., so for me the scale is completely inaccurate (not recommended you train this much, but I just wanted to prove a point).
You need to do three things before you get started on any diet or training program:
Get your BF% measured, and make sure once you you're 30 days in the training/diet program that you get it measured by the same person.
Measure your waist (at the belly button), your hips at their widest, your thighs, your bicep (arm extended not flexing) and your neck.
Take the "before" picture.
The scale is inaccurate so if you're going to meet any benchmark the scale is just not going to cut it! As far as your diet is concerned it seems like you're on the right track.
For me I take in about 50 carbs on training days, and 100-200 carbs on training days, but I play basketball (kills 600-1000 calories an hour), and do something called metabolic conditioning (another big energy spender so I need those glycogenic stores-or carbs-to function at optimum levels). So it really comes down to how hard are you training, and the only way to find that out is get a heart rate monitor and find out how many calories your burning during a training session.
Once you know how much your burning as far as training is concerned you can gear your diet around your training; or visa versa.
Anyways good luck...I'm going to have a digital training program set up on my website and I'd like you to check it out once launched. It fully integrates diet, training and sleeping patterns.
on May 03, 2012
at 11:08 PM
Wowzers. You and I are about the same weight and height and I can say that you don't eat nearly enough. I mean, that list just seems like a lot of low fat protein, but not nearly the amount of calories.
My suggestions: Have you calculated your BMR? If not, I can just tell you it is about 1580 because we are the same size. But of course that is just the amount of calories that your body needs to survive, like if you were in a coma.. So, what you should do is adjust that to your TDEE (total daily energy expenditure). There are a few online calculators, but here is a link to one http://www.cordianet.com/calculator.htm.
Now that you actually know what you need to support your levels of activity for the day adjust to meet your weight loss needs. So, if you are looking to lose about 1lb/week you would want to reduce your TDEE by about 500. I know that you say that counting calories is stressful, but I think you will find that you can eat ALOT more than you have been which could open up a whole new world for you!
I would suggest that after intense workouts like xfit you eat carbs and maybe closer to your TDEE for the day. Then on days where you just work or do cardio cut the cals a little more dramatically and focus on fatty foods and protein, low carb.
I would imagine that your current setup has you in a low metabolic state because you don't eat enough and are very very active. Your body is just going to hang on to fat for dear life. Try the whole deplete and reefed the glycogen stores method, ala leangains/lyle mcdonald.
Lastly, I would say that you may just have some underlining gut issues that are contributing holistically. It seems like quite a few things bother your stomach. Maybe try and address that as well?
For now I think it would behoove you to add more carbs, more fruit, more fuel. Don't be scared ! ... Scanning again through everything you have said.. you clearly have done your research and know what to do. I think with a little encouragement to up your carbs and eat more and go easy on yourself you can achieve great things!
on May 03, 2012
at 10:43 PM
kate, how are you doing now? more relaxed and feeling more comfortable around food?
on March 29, 2012
at 10:14 PM
It seems like you already know what your problems are! I think you just need someone to cheer you on, Kate.
NO MORE SWEETS AND FRUITS! You can do it! :)
Also, maybe you should try eating more red meats instead of chicken breast? You can also order stuff online. I don't drive (and I live in DC) and half of my pantry is from amazon and iherb!