1

votes

What (in the hell) am I doing wrong?

Answered on August 19, 2014
Created January 28, 2013 at 3:04 AM

Hi, any advice here would be amazing, I have been on and off paleo (traveling for some time so was as paleo as I could be) for about 18 months and completely clean paleo (no dairy or anything) for about 3 months. I do crossfit aprox 4x per week, my bike and my legs are my transport and I am running a couple times a week as well as doing some work outs at college (training for a PT degree) So getting fitness back. ( I don't feel like I'm over exercising/training, have played around with amount of training before and it doesn't seem to make a difference)

Average food; Breakfast, banana, (animal source) protein shake I know this isn't ideal but with time and $.. Mid morning; l hard boiled egg and carrot 1/2 advocadoe lunch; meat (grassfeed) and veggies (no starches, small amount sweet potato)with advo, olive oil etc as fat source afternoon, kiwifruit, carrot etc (one small thing) Dinner is meat and veg again. with fat

i have no dairy, little starch, no nuts etc in my diet.My portions are a 'normal' size

My problem/question is this, I feel amazing on paleo but I need to lose fat!

I am not concerned about weigh as apposed so size so much, especially because of the industry I am in how you look plays a big part.

I and 26yo female 167cm 5'5" and 83kg 183Lb, I can feel the muscle under there but its just well covered by a layer of jiggle;)

Anybody got any ideas???? If anybody has any ideas that would be amazing cause I have no idea what else to do!

Cheers

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 30, 2013
at 02:00 AM

I won't post anymore in this thread unless a question's directed at me, so feel free to add any rebuttals in confidence that it won't extend this any further. All I can really do at this point is repeat myself. I do apologize if I've been offensive, not my intention. Just a good old-fashioned disagreement.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 30, 2013
at 01:34 AM

I don't believe that that is true and I challenge you to present a credible source. It's conjecture. It may be conjecture that somebody else formulated and you've assumed is true, but it's such nonetheless. The only argument I can see is satiety, and awareness and balance is the solution to that challenge.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 30, 2013
at 01:24 AM

You're working pretty hard to push folks away from an amazingly effective tool simply because you don't understand it and you're unwilling to admit that.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 30, 2013
at 01:19 AM

Furthermore, there's your fallacy of unsustainability. We don't even need to get into how that's false. We can solve this problem even while entertaining this misinformation. Simply look at her habits and lifestyle. It's very obvious that any gains she makes, for whatever period of time she's able to commit, will be easily maintained when she returns to her current lifestyle and habits.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 30, 2013
at 01:16 AM

If anyone becomes permanently damaged from VLC or IF it's because a)They went too far and reached an unhealthy BMI. If her goals are unhealthy then *how* she reaches them is not the problem... or b)The VLC or IF was not done properly. Pretty much everything you've said in this thread suggests that you have no idea how to properly exercise VLC IF in a healthy way. Make no mistake, that does not mean it can't be done. It just means you are unaware.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 30, 2013
at 12:06 AM

*properly* not probably.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 11:43 PM

I'm not being aggressive. Words on a screen. Do you have trouble with disagreements? Not on me... you seem to have something against VLC, but all your reasons are flat-out false. Maybe you just didn't try it probably? Most likely you've never tried it at all.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on January 29, 2013
at 11:43 PM

By saying you can drink all you want and balance it, you're implying (or at least I'm inferring) that you're saying that an eaten calorie/carb/protein is identical to a one that's drunk. I'm stating that they are different as seen by your body.

06bf7b92d77f1ac1d8e3dc9d539d8254

(1649)

on January 29, 2013
at 11:33 PM

I don't work for the rice industry or anything. So.. not sure what my motivations would be... aside from trying to help a female with female specific advice. Stop being so aggressive. It's annoying.

06bf7b92d77f1ac1d8e3dc9d539d8254

(1649)

on January 29, 2013
at 11:31 PM

Yah, I got it. But that's a simplistic way of looking at things and not sustainable. Everyone has a great go with VLC for the first 6 months-1 year and that shit hits the fan. Women especially become permanently damaged and screwed.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 08:55 PM

Your entire attitude in this thread has done the OP a serious disservice. Really, take a moment to analyze your motivations.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 08:54 PM

Also, just saying that gains made while on a VLC protocol can't be maintained after stopping VLC doesn't make it true. Especially somebody who is passionate about staying active. More ignorant, biased misinformation.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 08:50 PM

Did i present that a 'a-calorie-is-a-calorie'? No I didn't. Just more straw-man baloney to justify another biased and unreasonable position on a completely reasonable suggestion. Did you read where I said that liquids need to be accounted for and balanced with the rest of your diet? That means that proteins are proteins and carbs are carbs... which they are regardless whether you eat them or drink them.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 08:44 PM

What will her body burn for fuel without carbs? Fat... that's what. Lo and behold, the EXACT goal she's trying to achieve.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 08:06 PM

You're being completely unrealistic in order to support your ignorant opinion of VLC. Fact of the matter is that I eat two ample servings of vegetables every day. One of them is usually a whole sweet potato. That, paired with an occasional refeed. This is how VLC is done properly. It is completely sustainable.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 02:23 AM

Funny, it's working for me. Glad to know I should stop.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on January 29, 2013
at 02:17 AM

No kashkillz, that's the whole calorie-is-a-calorie nonsense that gets everybody into trouble. There _is_ a physiological difference between eating and drinking calories (primarily carbs and protein).

06bf7b92d77f1ac1d8e3dc9d539d8254

(1649)

on January 29, 2013
at 02:07 AM

Oh you're right. People can maintain super low carb for the rest of their lives without completing annihilating mucous production, immunity, hormonal balance, etc. God how can I be so silly.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 01:17 AM

You can drink all the calories you want as long as you're aware and balancing throughout the day.

32652cb696b75182cb121009ee4edea3

(5802)

on January 29, 2013
at 01:01 AM

I second this. It's easy for men: cut some calories, do a little exercise, blammo, 50 pounds off, lol! I.F. is not good for most women, esp if you are starting out overweight (almost guaranteed you are not hormonally sound). I did read somewhere a "modified" IF for women of a 10 hour eating window, 14 hour fasting window. So basically, don't eat after 7pm, and eat breakfast after 9am. Okay, so don't snack at night; that's a no brainer!

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 12:48 AM

lol, she's 1 banana a day away from ketosis. I'm sure she could manage.

Bfd70bb38267fcc2d762063d691fa226

(723)

on January 29, 2013
at 12:15 AM

I agree with this. Usually protein really fills me up. Not so with protein shakes! Since they are liquid, they are digested rather quickly, even though they are high in protein. I am always hungry about 1.5hr to 2hr after having one. I only use them post-workout, not as meals.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 12:13 AM

This is NOT horrible advice. You are 100% wrong. First: her activity level can be maintained if she eats enough fats. Ketosis is the process of burning fat INSTEAD of carbs. Carbs are NOT needed. Second: VLC can be maintained as long as you like, with good health and sufficient energy (to reiterate). Again, you are dead wrong.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on January 28, 2013
at 08:33 PM

A, you are over consuming calories for fat loss, B, you are not burning enough calories for fat loss. C, both A & B. The answer is C

06bf7b92d77f1ac1d8e3dc9d539d8254

(1649)

on January 28, 2013
at 06:38 PM

This is horrible advice. Not only because of her activity level, but also bc VLC is not something that can be maintained long term. Pretty sure she is not looking to be briefly lean here.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on January 28, 2013
at 06:30 PM

I have carbs, especially PWO, just not for breakfast.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 28, 2013
at 05:35 PM

Anyway, all you do is give what ya got. Staying in ketosis would drop the weight with practically zero activity.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 28, 2013
at 05:33 PM

http://blog.joerogan.net/archives/5437

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 28, 2013
at 05:31 PM

Not necessarily. I'll direct you Tait Fletcher's interview with Rogan. Dude's a beast on one meal a day. Everyone is different. Besides, I addressed that. If you're getting your fats you'll have plenty of energy while staying in ketosis.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on January 28, 2013
at 04:51 PM

Her activity is way too high for VLC and even IF. VLC and IF are good interventions, but to support her activity level, she needs the carbs.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on January 28, 2013
at 04:49 PM

With the amount of activity she's doing, I wouldn't be so eager to cut the carbs. I do agree that end-of-the-day carbs are probably better (but that's also generally for men) than morning carbs. She needs to be fueled well for the amount of activity and she needs the carbs for all of that glycolytic work.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on January 28, 2013
at 04:09 PM

When you are eating (i.e., not drinking) your calories, you're starting the digestion process while your chewing. At the same time, your body is sending signals to the rest of your body to get ready for the food. That way when it reaches your gut you're prepared for it. When you drink your calories, your gut just gets hit hard with tons of stuff to processes at once and it doesn't do well with that. Granted this is more important for protein and carbs since they need to be broken down. Fat is absorbed whole so if you were to drink calories, bulletproof coffee is the least bad idea.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 28, 2013
at 03:00 PM

^ this. if you aren't losing weight then it is because you are eating back the calories you are burning off.

C68f0b374156e5ce7a9b8358232bfed0

(637)

on January 28, 2013
at 01:59 PM

Why not drink calories? (Thinking of bulletproof coffee here)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on January 28, 2013
at 03:41 AM

I'm just messing around. Good recommendations are good recommendations.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on January 28, 2013
at 03:40 AM

Copy Cat .

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on January 28, 2013
at 03:39 AM

You just copied my answer!

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11 Answers

5
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on January 28, 2013
at 03:16 AM

I know it doesn't feel like it, but you're definitely overtraining if fat loss is your goal.

Plus, DON'T DRINK YOUR CALORIES!

Cut out the shake and dial back the training and I bet you'll see a huge difference. If you do keep the training up then you'll need more startch to fuel that activity.

C68f0b374156e5ce7a9b8358232bfed0

(637)

on January 28, 2013
at 01:59 PM

Why not drink calories? (Thinking of bulletproof coffee here)

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on January 28, 2013
at 04:09 PM

When you are eating (i.e., not drinking) your calories, you're starting the digestion process while your chewing. At the same time, your body is sending signals to the rest of your body to get ready for the food. That way when it reaches your gut you're prepared for it. When you drink your calories, your gut just gets hit hard with tons of stuff to processes at once and it doesn't do well with that. Granted this is more important for protein and carbs since they need to be broken down. Fat is absorbed whole so if you were to drink calories, bulletproof coffee is the least bad idea.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 01:17 AM

You can drink all the calories you want as long as you're aware and balancing throughout the day.

Bfd70bb38267fcc2d762063d691fa226

(723)

on January 29, 2013
at 12:15 AM

I agree with this. Usually protein really fills me up. Not so with protein shakes! Since they are liquid, they are digested rather quickly, even though they are high in protein. I am always hungry about 1.5hr to 2hr after having one. I only use them post-workout, not as meals.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 02:23 AM

Funny, it's working for me. Glad to know I should stop.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on January 29, 2013
at 02:17 AM

No kashkillz, that's the whole calorie-is-a-calorie nonsense that gets everybody into trouble. There _is_ a physiological difference between eating and drinking calories (primarily carbs and protein).

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 08:50 PM

Did i present that a 'a-calorie-is-a-calorie'? No I didn't. Just more straw-man baloney to justify another biased and unreasonable position on a completely reasonable suggestion. Did you read where I said that liquids need to be accounted for and balanced with the rest of your diet? That means that proteins are proteins and carbs are carbs... which they are regardless whether you eat them or drink them.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on January 29, 2013
at 11:43 PM

By saying you can drink all you want and balance it, you're implying (or at least I'm inferring) that you're saying that an eaten calorie/carb/protein is identical to a one that's drunk. I'm stating that they are different as seen by your body.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 30, 2013
at 01:34 AM

I don't believe that that is true and I challenge you to present a credible source. It's conjecture. It may be conjecture that somebody else formulated and you've assumed is true, but it's such nonetheless. The only argument I can see is satiety, and awareness and balance is the solution to that challenge.

3
1edb06ded9ccf098a4517ca4a7a34ebc

on January 28, 2013
at 03:25 AM

  1. workout: You need some structure to your workout program. Crossifit and random cardio? I would do strength training 3x per week with a focus on core lifts (dips, squats, deadlifts, chins/pull ups) and walk for at least 60 minutes a day. On non strength training days you can do some additional bodyweight training or yoga or something like that. (Crossfit does not count as strength training, but 2-5 reps and 2-5 sets of squats, deadlifts, chins, and dips does with 2 mins rest between sets)

  2. diet structure: stop eating "6 small meals/snacks" and eat 3 real meals when you are hungry...or do 16/8 (Leangains style intermittent fasting). Cylce your calories. ALways keep protein at AT LEAST 1 gram of protein/lb of lean body mass. On rest days, it below maintenance calories. Choose meat (slightly fattier cuts), low fat cottage cheese, fibrous vegetables, and perhaps some berries. ON strength training days, increase calories by eating more leaner protein and more carb. Make sure the majority of your calories (around 50-75%) come in your post workout meal. Include in that meal potatoes.

  3. diet composition: Cut down on the fruit like bananas. Instead, opt for berries. Don't add fat to your meals. Ever. Eat meat, fish, dairy (cottage cheese is awesome), vegetables (including potatoes), and berries . There is no need what-so-ever to be adding nuts, oils, etc. Eat the fat that is in your protein.
  4. Make sure your vitamin D is adequate. Ideally through sun and seafood consumption, and less optimally through additional supplementation.
  5. make sure you're getting enough sleep.
  6. BE consistent.

2
9a5e2da94ad63ea3186dfa494e16a8d1

on January 28, 2013
at 01:42 PM

Something that made a big difference for me was zero-carb breakfasts. Starting the day with starch is a sure way to put me on an energy roller coaster and I suspect cause me to retain fst all day.

A banana is a starch, and I count a protein shake as a statch because it is a bunch of processed calories that hit your system all at once. Try having eggs or an omlette (with only low-carb veggies and/or cheese) for breakfast.

Thet is a LOT of workouts per week. I would limit it to 5x per week or so. You need recovery time and the low intensity exercise like walking helps burn fst too.

9a5e2da94ad63ea3186dfa494e16a8d1

(15833)

on January 28, 2013
at 06:30 PM

I have carbs, especially PWO, just not for breakfast.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on January 28, 2013
at 04:49 PM

With the amount of activity she's doing, I wouldn't be so eager to cut the carbs. I do agree that end-of-the-day carbs are probably better (but that's also generally for men) than morning carbs. She needs to be fueled well for the amount of activity and she needs the carbs for all of that glycolytic work.

2
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on January 28, 2013
at 12:35 PM

Paleo is not a weight loss diet unless you control your calories. Log, count and measure for a few weeks. Make sure you really are eating as little as you think you are. It's quite possible you're overeating.

2e777bbcd49262eb31a24f821abec6bc

(1974)

on January 28, 2013
at 03:00 PM

^ this. if you aren't losing weight then it is because you are eating back the calories you are burning off.

2
2fd93e91bb14e641a2bac9c6033e84e2

(1614)

on January 28, 2013
at 03:38 AM

Sounds like me about a year ago! Two things made a huge difference:

Strength training. Crossfit doesn't count. You need to kickstart muscle building to burn that fat. Go heavy on big compound moves, and only 3 times a week. You can do some moderate cardio or bike yourself around, but do not train hard on your off days- you're stressing your body enough with the heavy lifting and the extra cortisol will only keep the pounds on.

Intermittant fasting. I do a Leangains 14 hr fast/10 feed and eat between 10am and 8pm. Yes, I'm ravenous by the time 10 am comes around, but this has made all the difference.

For comparison, I'm 5'7" and used to weigh 195. Running and diet got me down to 170, where I was stuck for 5-6 months. Strength training and IF have gotten me down to 150-155 and I'm maintaining here. Hope this helps!!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on January 28, 2013
at 03:41 AM

I'm just messing around. Good recommendations are good recommendations.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on January 28, 2013
at 03:39 AM

You just copied my answer!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on January 28, 2013
at 03:40 AM

Copy Cat .

2
089dd41b18fbb95ebb5347cded708d98

(5635)

on January 28, 2013
at 03:19 AM

i agree that you are overtraining. when i commuted to work on my bike, i used that as my exercise for the day. your body doesn't really need that much crossfit as well as workouts at school. the more you workout, the hungrier you will be- hence more food.

1
06bf7b92d77f1ac1d8e3dc9d539d8254

on January 28, 2013
at 04:32 PM

Oy.. lots of men commenting here and offering advice that would work for men.

Let me try and help you from the perspective of a woman.

Okay, first. When you were traveling a lot and such.. did you gain a lot of weight or is this weight fairly standard for you? Did you do a lot of damage while traveling or were you just not super strict?

I would say that you are getting a pretty good amount of exercise... and likely too much for the amount of carbs you are consuming. You x-fit 4 times a week! That's a lot. And in addition you commute on bike and foot, run a few times AND do random workouts at the school? Damn girl.. that's a lot and you're not giving your body adequate fuel.

Don't listen to these men on here that are basically telling you to cut carbs further, etc. That's non-sense. You're not trying to be a fitness model are you?

You need to up your carb intake dramatically. What the hell is your body supposed to use as energy if you don't give it carbs? I know that some people think it's cool to burn fat as fuel.. and they're low carb divas and all, but that's malarkey for long term success. Especially for women. I have seen too many friends (fitness models and other fitness obsessed) tweak and tweak and tweak their diets and get incredibly lean only to lose their period, their hair, fuck up their hormones and then eventually gain it all back plus some.

You need to eat.

I would not recommend IF for women unless you feel confident that you are hormonally sound. If you are, great. Try and workout fasted and then eat immediately afterwards. If not, eat something like eggs in the morning before working out. Workout and then eat your largest meal if you can.. lower fat and lots of carbs. This is after resistance exercise only. Other days do your thing with cardio and eat moderate carbs.. and by moderate I mean like 100-150 grams. Seriously. I would get most of your fat from fatty cuts of meat, eggs, etc. Dont add much additional fat to your food. Focus on carbs and protein.

I personally think something as vigorous as x-fit 4 times a week is too much.. maybe cut one day out and the other workouts you do at school.. are they resistance workouts as well? You really shouldn't do more than 3 days of resistance a week or you're sabotaging your efforts.

Also, if you have never counted calories before it might be helpful to get an idea of what your BMR is, adjust for activity and then make sure you're eating within that.. Count calories for a few weeks to get the hang of it and then you will know instinctively how much you should eat. I would say your BMR is roughly 2600 calories with your activity level. If you want to lose weight I would reduce calories by 30% on cardio days and maybe only by 10% on lifting days.

In time you should adjust to being properly fueled and your body will come in to balance and naturally drop some weight.

06bf7b92d77f1ac1d8e3dc9d539d8254

(1649)

on January 29, 2013
at 11:31 PM

Yah, I got it. But that's a simplistic way of looking at things and not sustainable. Everyone has a great go with VLC for the first 6 months-1 year and that shit hits the fan. Women especially become permanently damaged and screwed.

32652cb696b75182cb121009ee4edea3

(5802)

on January 29, 2013
at 01:01 AM

I second this. It's easy for men: cut some calories, do a little exercise, blammo, 50 pounds off, lol! I.F. is not good for most women, esp if you are starting out overweight (almost guaranteed you are not hormonally sound). I did read somewhere a "modified" IF for women of a 10 hour eating window, 14 hour fasting window. So basically, don't eat after 7pm, and eat breakfast after 9am. Okay, so don't snack at night; that's a no brainer!

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 08:44 PM

What will her body burn for fuel without carbs? Fat... that's what. Lo and behold, the EXACT goal she's trying to achieve.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 30, 2013
at 01:19 AM

Furthermore, there's your fallacy of unsustainability. We don't even need to get into how that's false. We can solve this problem even while entertaining this misinformation. Simply look at her habits and lifestyle. It's very obvious that any gains she makes, for whatever period of time she's able to commit, will be easily maintained when she returns to her current lifestyle and habits.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 30, 2013
at 01:16 AM

If anyone becomes permanently damaged from VLC or IF it's because a)They went too far and reached an unhealthy BMI. If her goals are unhealthy then *how* she reaches them is not the problem... or b)The VLC or IF was not done properly. Pretty much everything you've said in this thread suggests that you have no idea how to properly exercise VLC IF in a healthy way. Make no mistake, that does not mean it can't be done. It just means you are unaware.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 30, 2013
at 01:24 AM

You're working pretty hard to push folks away from an amazingly effective tool simply because you don't understand it and you're unwilling to admit that.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 30, 2013
at 02:00 AM

I won't post anymore in this thread unless a question's directed at me, so feel free to add any rebuttals in confidence that it won't extend this any further. All I can really do at this point is repeat myself. I do apologize if I've been offensive, not my intention. Just a good old-fashioned disagreement.

1
32652cb696b75182cb121009ee4edea3

(5802)

on January 28, 2013
at 02:13 PM

Hailey, I am WITH YOU!!! Almost same exact stats (except I'm 38). I am strong as an ox, but can't get that layer of fat off. I only Crossfit 2-3x a week, and walk the rest of the time. We do lots of heavy lifting for skill training at Crossfit (more heavy weights than I ever did during 10+ years of circuit training, bodybuilding, everything else I've tried, etc. CF is the first time I have actually noticed good muscle building.) My dad is a certified fitness trainer, and even he is stumped.

I am tweaking and trying. I've had a bit of success with different things, but I need to pull it all together. If you go to my user profile it links to my blog where I track my meal planning. You can contact me through there if you want (comment on something and it will shoot me an email) and we can try to figure this out!

I think in the end we are battling genetics and hormones. I have pictures of my great grandmother who lived through a famine in Germany, and that woman was FAT! My body is amazing at preparing for famine, lol. But I'm convinced I can do it.

Some of the best progress I have made is following this SIBO protocol (I've probably shared it twenty time on here, but it made such a difference for me):

http://www.eat-real-food-paleodietitian.com/paleo-diet-and-SIBO.html

I'm about to hit that again, with some tweaking.

0
7bf306ada57db47547e9da39a415edf6

(11214)

on January 28, 2013
at 04:20 PM

You have to drop most of the exercise, especially since you are biking everywhere by default.
Maybe some weights to keep your upper body muscle there- but not to get anymore; the lower body muscle will stay because you have to bike everywhere. Exercise= hunger. Hunger leads to deviations from the diet. Diet is 90% of the battle, so lose the weight first and then worry about exercise. WolframAlpha estimates that your lean body mass is 112lbs. So, 112 grams of protein is a good target to aim for. You probably don't need that much protein, but I went for 1g of protein per lb of lean body mass and it worked well for me. Now, you should get this protein from meat, fish, eggs, etc..., which should also have a generous amount of fat in it.
Jenny Ruhl's diet calculator put this out:

**TO LOSE 1 lb PER WEEK:

To lose 1 lb a week safely decrease your daily intake to 1,770 calories.

You have decided to eat 100 grams of carbohydrate a day. This is 22.6% of your total diet caloric intake. Required Protein Intake: 86 grams of high quality protein.

This would be supplied by: 14.4 ounces or 402 grams of a high quality protein food like meat, fish, eggs, or cheese, which typically contain 6 grams of protein.

Maximum Fat Intake: 114 grams.

For every 1 gram of protein you eat over 86 grams of protein, reduce your fat intake by .5 grams to stay within the calorie limits compatible with your weight loss goal.

Do not lower your fat intake below 76 grams which is 30% of total calories.**

You can play around with the macros- I put 100g carbs as a guess as to what you are doing. Personally, I found bananas were a form of self-sabotage with regard to my weightloss goals, and I think you'd probably benefit from going low carb. A glucometer might show you whether or not there is a problem there- though I found the hunger and subsequent lack of it to be pretty telling all by itself. Incidentally, the link above is from the Shangri-La diet forum, and you may benefit from SLD as well, since it seems to help lower the body's set point.

So, the main thing is to have a calorie deficit you can actually live with long enough to lose the weight.

-1
Ed7403e397077dd1acdbf25c7f6e56ce

on January 28, 2013
at 04:33 PM

Try VLC Intermittent Fasting. I'm 36 yrs old, more cut than I've ever been in my life. Over Christmas I went off & gained 12 lbs, dropped it back off in a week. Literally. I feel fantastic all day every day.

You probably won't be able to train quite as hard... but some people definitely do. I do HIIT 4-5 times a week. Not quite CrossFit intensity, but I get into it. I time it to break my fast during my workout with BCAA & Collagen. Then after I let my eating begin. I rarely need more than 2 modest meals and a snack to feel fine.

The trick is to fuel your mornings with clean fats, as much as you need. It's not technically fasting, but it keeps you in ketosis.

I know there's a lot of criticism on VLC sometimes. But, the fact is that if you've plateaued, VLC IF will kick your fat-burning into overdrive. Try it, I guarantee you'll get results. Most likely you'll just enjoy it overall.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 30, 2013
at 12:06 AM

*properly* not probably.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on January 28, 2013
at 04:51 PM

Her activity is way too high for VLC and even IF. VLC and IF are good interventions, but to support her activity level, she needs the carbs.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 12:48 AM

lol, she's 1 banana a day away from ketosis. I'm sure she could manage.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 28, 2013
at 05:33 PM

http://blog.joerogan.net/archives/5437

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 28, 2013
at 05:31 PM

Not necessarily. I'll direct you Tait Fletcher's interview with Rogan. Dude's a beast on one meal a day. Everyone is different. Besides, I addressed that. If you're getting your fats you'll have plenty of energy while staying in ketosis.

06bf7b92d77f1ac1d8e3dc9d539d8254

(1649)

on January 29, 2013
at 02:07 AM

Oh you're right. People can maintain super low carb for the rest of their lives without completing annihilating mucous production, immunity, hormonal balance, etc. God how can I be so silly.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 28, 2013
at 05:35 PM

Anyway, all you do is give what ya got. Staying in ketosis would drop the weight with practically zero activity.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 11:43 PM

I'm not being aggressive. Words on a screen. Do you have trouble with disagreements? Not on me... you seem to have something against VLC, but all your reasons are flat-out false. Maybe you just didn't try it probably? Most likely you've never tried it at all.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 08:06 PM

You're being completely unrealistic in order to support your ignorant opinion of VLC. Fact of the matter is that I eat two ample servings of vegetables every day. One of them is usually a whole sweet potato. That, paired with an occasional refeed. This is how VLC is done properly. It is completely sustainable.

06bf7b92d77f1ac1d8e3dc9d539d8254

(1649)

on January 29, 2013
at 11:33 PM

I don't work for the rice industry or anything. So.. not sure what my motivations would be... aside from trying to help a female with female specific advice. Stop being so aggressive. It's annoying.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 08:55 PM

Your entire attitude in this thread has done the OP a serious disservice. Really, take a moment to analyze your motivations.

06bf7b92d77f1ac1d8e3dc9d539d8254

(1649)

on January 28, 2013
at 06:38 PM

This is horrible advice. Not only because of her activity level, but also bc VLC is not something that can be maintained long term. Pretty sure she is not looking to be briefly lean here.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 12:13 AM

This is NOT horrible advice. You are 100% wrong. First: her activity level can be maintained if she eats enough fats. Ketosis is the process of burning fat INSTEAD of carbs. Carbs are NOT needed. Second: VLC can be maintained as long as you like, with good health and sufficient energy (to reiterate). Again, you are dead wrong.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on January 29, 2013
at 08:54 PM

Also, just saying that gains made while on a VLC protocol can't be maintained after stopping VLC doesn't make it true. Especially somebody who is passionate about staying active. More ignorant, biased misinformation.

-5
7afd82aa9c70744420308d569c84d09b

on January 28, 2013
at 03:35 AM

you NEED dairy....your not getting enough calcium and protein...also gelatin is an INCREDIBLE supplement, it is a must with muscle meat

please follow these guidelines and you will not regret it:

http://forum.lowcarber.org/showthread.php?t=419742

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