Stats: Male | 21 | 186cm (6.1ft) | 76kg | 76kg (167 lb) | aprox 15.5% body fat
Goals: Lean out (9-11% body fat), build strength, have lots of energy throughout the day
Questions What suggestions might you have to:
- Increase energy levels.
- Make consistent progress in my goals.
- Feel full after meals (so I don't over eat)
- Even though I eat strict paleo* (98% of the time) I do not feel properly fat adapted.
I currently get very fatigued (today I have felt totally exhausted most of the day) and generally not feeling like I am making progress (have been feeling this way pretty much since I went paleo) I have been doing the Lean Gains approach for 2 weeks now and I am still really hungry in the morning...
I have been thinking that since I have just started the proper training and started not over-eating, I just need to give myself more time (6 months plus), but I really don't want to spend another 6 months and be in the same place I am now...
BACKGROUND INFO and PROGRESS PICTURES
I have been Paleo (pretty strict since February this year). Your can see my progress pictures below - . I have listened or studied lots of the subject and am not really sure what I am doing wrong...
Feb - June
At the start I was eating lots and lots of Macadamia nuts and Prunes, so safe to say I wasn't really making any progress with leaning out. I was doing a fair bit of cardio (although not letting my heart rate go above 75%). I went down to about 71kg at this point.
June - Mid Oct
Was exercising a fair bit, but I would finish a meal and would still be extremely hungry. This normally ended up with me eating a bowl of macadamia nuts with coconut cream once or twice a day. I knew it wasn't a particularly good idea, but I could not get over the hunger. You can see some food logs from this period here and here.
Mid-Oct - Now
Worked out, if I have 2 glasses of water after each meal, it prevents me from over-eating and I don't feel hungry after 10 or so minutes. Although I have still been having 1 or 2 serves of of about 100g of macadamia nuts once or twice a week.
Now my food and exercise looks like this. 5 x per week minimum 20 mins walking (normally in the morning). 3 x high intensity weight lighting type strength workouts - with a personal trainer (been doing for 3 weeks now, previously I was really bad at going and doing hard workouts) Sleeping 8 hrs or more each night in pitch black room (using the awesome bedroom blackout gear!) 2 x meals per day (leangains) each meal normally look something like:
- 3 eggs (free range organic)
- 2-3 pieces of bacon
- 150-200g organic lamb
- 1 avocado
- Broccoli/Cauliflower maybe 200g
- If it is a work out day I have been having a sweat potato as well.
*When I say strict paleo I mean [no grains, legumes, dairy, processed food, sugar, fruit etc]
asked byMatt_34 (15)
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on November 04, 2012
at 08:40 AM
To make more progress you should try to limit your macadamia nut intake even more. 100 g of macadamia nuts is almost 4 oz, which is about 800 calories. That will turn any day into too many calories to lose weight. I would also advise trying to intermittent fasting to lose weight quickly. It has helped me drop down from 12% body fat to 9% body fat and helped with my weight lifting. Not only do you lose fat but it also helps you release more HGH which gives your lifting a boost. I have also just started following a ketogenic diet and the weight is coming off real fast now. I am currently at 9% body fat with a goal of 7%.
on November 04, 2012
at 03:43 PM
I agree, try to significantly reduce your nut intake - they tend to hinder weight/fat loss. Also, try to eat nutrient dense meals, and eat them slow. That has helped me control my hunger after finishing up a meal - you need to give your brain time to process the fact that you are full. Count calories, everything you put in your mouth (except water) adds up, so try to keep your calorie intake below whatever number of calories you burn a day (for me 1200-1300 works).
If you are feeling tired, maybe try supplementing with some vitamins or Mg?
I have been doing CrossFit (and like someone else said, I think THIS is KEY for fat loss) and Paleo for 2 months now. I have lost 6kg, 8% body fat and about 10 cm off every measurement.
on November 04, 2012
at 01:42 PM
If you want to increase testosterone start taking cold showers it will boost your metabolic rate if you can't take cold showers right away start by taking contrast showers warm for three minutes then cold for three minutes cold shower will also burn your out side layer of fat. Make sure you have a heater on in your bath room.I don't do a lot of supplements myself but I do find that zinc is probably the best supplements you can take for testosterone because without this basic mineral your body cannot make it.Take it during the night time so you don't pee it out during the day I recommend zinc citrate or if you want to buy a more fancy supplements go for ZMA. Anything you can do to improve your sleep cycle will greatly increase your strength. You might want to start switching off your lights at 8 pm. Diet eat more fat. Buy a dip belt and start doing weighted chins and weight dips.
on November 04, 2012
at 12:37 PM
I second what the other poster said about nuts, it is very easy to overeat them. If you are still hungry after meals then you probably simply aren't eating enough. The foods you list add up to about 1100 calories which isn't much especially if you are working out. Try more frequent meals, and I would try to eat more vegetables, try to work in a big salad made up primarily of crunchy vegetables and a simple olive oil based dressing, with maybe some grilled meat (chicken).
The thing that made a big difference for me was to switch from cardio to brief, high-intensity workouts. I was running 12-14 miles per week and when I stopped that (and all cardio) and started doing kettlebells, calisthenics and related strength-based work (high intensity and brief, 20-30 minutes 3-4x per week), I immediately lost about 10 pounds and a couple of inches off of my waist. Essentially, the running was keeping me fat. In my experience the two types of workouts that burn fat are brief high intensity, and low-intensity such as walking.
When I took it to the next level and joined a crossfit gym, the results were dramatic. I've lost 4 more inches off of my waist and a lot of body fat. I go to my workouts hungry (fasted about 4-6 hours) which is tough at the beginning but I believe encourages my body to burn fat. The results so far have been great.