This is a quick check in to see if I'm doing at least something right, but it's something I need to know. I consider myself to eat healthy, no junk food, but as a person who struggles with getting enough calories, I decided over the last couple of days to use protein powder up to about 150-170 grams of protein for calories and the rest mainly from fat, primarily from pure Peanut Butter, so possibly anywhere from 1400-1800 calories of fat, and if carbs are present, it's veggies or a sweet potato. I calculated my BMR and it came out to be 1801.55 with my crossfit 5 days a week setting me in the moderate level, so my calorie intake is now 2792.40. It's added that to make up for calories lost in exercise, I should ingest up to 500 calories more setting me at about 3292.40 calories.
It's my belief that getting up to 3292.40 calories would help with better performance with weights?? Is this just wishful thinking and going to pork up???
My HUGE and main concern is, is that too much fat I am getting mostly from Peanut Butter leading to fat gain? Today I did a lot of Peanut Butter with Protein Powder mixed in, and very minimal carbs (veggies, potato). I have been monitoring the fat intake, and just concerned, but I just started downing it for 2 nights now THINKING this is a resolution for not getting my calories.
I'm just trying to learn and looking for good answers. I have dealt with mostly a calorie deficit for years, and I crossfit, and my other post lead me to believe I need more fat.
I'm trying to build more strength/muscle, and I have a terrible time with upper body work and some lower.
asked byFrustrated_1 (20)
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on April 19, 2013
at 06:29 AM
I tried eating lots of natural(pure) peanut butter for extra calories, eating an extra 1400 calories worth per day. It was kind of like Gallon of Milk a Day but with a half pound of peanut butter. After about 4 days I starting feeling pretty bad and after a month I felt terrible. I would be concerned that almost half the fat is omega-6 PUFA, not that it's high in fat. I am more than well now that I'm doing GOMAD(5 days a week) but everyone is different and maybe peanut butter is fine for you. Peanut butter gave me terrible gas as well.
High fat is not intrinsically bad so don't knock it if peanut butter gives you bad results. If you get good results then that is awesome because peanut butter is cheap.
on April 19, 2013
at 02:13 PM
Peanuts are a legume so technically not paleo, and most peanut butters have sugar added. Also, many peanuts have toxic molds and are grown in poor conditions. For these reasons I generally avoid peanut butter. If I'm going to have a nut butter I have almond butter, though generally I prefer regular whole foods (i.e. meat, vegetables, fruits).
Eating high fat and low carb while doing crossfit really helped to lean me out (lost 6-7 inches off of my waist and 25 pounds). I gained noticeable muscle definition but didn't really bulk up (which was good, I did not want to get bigger). After a while my body started to crave carbs more than fat. I have tried eating carbs 2-3 hours before workouts, or 30-60 minutes after, and both have benefits. Eating carbs beforehand gives me more energy for the workouts, and eating them after curbs my appetite and helps me to recover faster.
For me though, eating a lot of carbs causes me to bulk up, which I'm not trying to do, so I try to keep them limited. I'd rather work out fasted and have a tougher workout and burn fat, than eat a bunch of carbs and cut a few minutes off my crossfit times, but that is just me. My goals are to get and stay lean rather than be the best crossfitter in the gym. If you are trying to build muscle and strength then you might try more carbs.
on April 19, 2013
at 09:21 AM
n=1 having a lot of fat in one sitting was tough on my stomach. I found it more beneficial for my body to spread it out during the day and to get it from a variety of sources incl animal products over legumes. So for example I'll have breakfast with eggs cooked in lots of ghee, a fatty cut of meat (bacon, steak) and if I'm working out I would do a shake with full fat coconut milk, shredded coconut, half avocado and protein. You can really mix up your shakes, you don't need to stick with just PB. Lunch is a fattier cut of meat on a bug salad with lots of olive oil, an egg, bacon, veggies. You could add in chunks of roasted sweet potatoe or yams. Dinner is usually sweet potatoe, protein and veggies. I tend to eat most in the am, lunch a little smaller and then dinner the smallest.
Try adding things like: Full fat cream or Greek yogurt (if you do dairy or coconut) Avocados Eggs (raw pasteurized) Almond butter (or other nut butters to switch it up) Full fat kefir (if you do dairy) Cheese (if you do dairy) Coconut oil Cod liver oil
Also cook your veggies with lots of butter and choose fattier meats so you don't have to over compensate with one shake. Too much of anything is never good.