I've pretty much picked up a lot about paleo nutrition from you guys as well as robb wolf and a couple of other sources too.
but recently I'm getting a bit confused and want some advice.
I workout in the fashion that Mark sisson advises: Monday ??? Sprint Tuesday ??? Lift Heavy Things Wednesday ??? Move Slowly, Play or Rest Thursday ??? High intensity interval training Friday ??? Move Slowly, Play or Rest Saturday ??? Lift Heavy Things Sunday ??? Move Slowly, Play or Rest
I cycle to and from work at a moderate pace in the work week and do a bit of walking in my 8am-5pm job with some lifting mostly light boxes and then the rest of my life outside of this is spent relaxing in front of the TV.
My weight is 154.61 lbs. at about 15-17% bodyfat, 33inch belly-button midsection. Now a caveman training/crossfit personal trainer that I occasionally workout with has recommended a 3 months ago that I eat 180grams of protein, 70grams of fat and 50grams of carbs. I eat paleo so plenty of grass-fed and free-range meats and salmon+shellfish, plenty of healthy fats(omega-3's etc) and plenty of leafy veg's with buttered sweet potatoes after workouts and no sugar or sugary foods except low sugar fruits like berries.
On this nutrition level I came down from 182lbs, where my PT told me to eat 180grams of protein, to my current weight of 154lbs with a smaller waistline. My progress of fat loss has since stopped and won't budge.
Does anybody have any advice to offer me so I can continue to lose some more bodyfat so that I can feel comfortable approaching muscle and strength building?
Thanks for reading all of this and apologies for the length but I wanted to give maximum info so you have all the facts when getting back to me. Thanks again guys and girls!
asked byMark_29 (0)
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on September 01, 2012
at 12:12 AM
I'm assuming from your name you're a guy, as the answer'd be pretty different if you were female with that body fat percentage.
I'm not a trainer or anything and I hope some of those more knowledgeable folk will step in here to help you out. The one thing that stood out to me was your macros and therefore total calories. Adding them up it looks like you're only eating 1550 calories a day? Try increasing that, probably with more fats. It could be that your body is adapted to your diet and current intake level, and needs a little more in order to rev up your metabolism. Try just one day of higher intake and see what happens.
Another thing is that now you're 154, not 180, pounds, you should probably be shooting closer to 150g of protein. Carb looks good, so I'd focus more on the fat.
You also don't mention how long you've been at this weight, it could just be a temporary plateau that will resolve itself. Finally, do you have any major stresses going on right now? Cortisol can hinder fat loss, so don't expect miracles if you're stressed, deal with the source of stress if possible (easier said than done, I know).
on September 01, 2012
at 01:23 AM
Eat more fat and less protein.
Try cycles of intermittent fasting if you are serious about fat loss. It took me from about 15-20lbs overweight to ripped in a fairly short period of time and I've maintained it without a problem.
on September 01, 2012
at 02:13 AM
Have you been following the same workout the past 3 months? are you doing interval training for all your cardio? I've read studies showing interval cardio training is the best way to lose weight and build stamina.
I'd also change your workout routine if you've been doing the same workout the past 3 months. If you don't get as sore as you used to, then you've reached your plateau. There's a plenty of articles out there about breaking your plateau but here is one http://www.askmen.com/sports/bodybuilding/55_fitness_tip.html
Also in regard to your diet, you should read this from Mark:
In the article he talks about doing a carb spike once a week, so you can spike your leptin count.
on September 01, 2012
at 01:03 AM
Without knowing more...a few remarks.
Eat more fat. 70 grams a day, even if you are eating sufficiently (which it sounds like you aren't) is only around 25-35% of your daily intake if you're between 1800 and 2520 calories. I know it sounds counter-intuitive, but it's necessary, especially if you can dial down the protein a bit and get some more fat. I had the same issues about a year ago, upped the fat and was able to break some plateaus.
Nutrient-timing. Even if you have found the perfect ratios, are strict and get the best quality you can (this is a daunting challenge in-among itself), I've found that just changing timing can do wonders. Have you tried a feeding window? What about dosing all carbs to one meal, preferably after your highest "activity" of the day. Even if this is an off-day and you just go for a walk or do some stretching. This is something that even the most well-tuned folks can play with and manipulate.
How tall are you? I'm at a similar weight, 5'7, 153, and I've been at that weight for a while. At least 3 years. However, I'm probably at 10% body fat and a waist of 29-30 inches. At the same weight, I used to be around 18% and a waist of 33-34. Seems crazy, but the diet hasn't really changed much, but what has changed is I've dialed back the chronic cardio (low-level walking) and increased the high-intensity work. I've found that when it's the composition and things like waist/body fat are the goals, the "calories" or "macro-nutrient breakdown" is far less important than WHEN it's going in, the quality of WHAT is going in and the EFFICIENCY OF TRAINING you output.
on September 02, 2012
at 03:33 PM
I'm now making progress again, thanks to everyone on here. And to address the question of what I did to get the composition moving again, I started educating myself further on the workout so that now every workout that I do is different, for example last week on my lift heavy things workout I did the death by barbell WOD, and this week I'll be doing the 300 movie workout, next week will be a bodyweight WOD.
I randomise my weight-baring workouts to barbell and bodyweight workouts(occasionally with a weight vest for the lighter bodyweight workouts). Mark Rippetoe's book "Start Strength" taught me that this is the best way to gain strength and lean mass and lose bodyfat too so that's what I've started working towards doing from now on.
My cardio is all anaerobic tabata or sprinting/low crawling based stuff, with the odd very rare jog to warm me up for these workouts so I don't get cramp.
On the diet side of things I have to admit that I did what some suggested on here by accident and noticed a sudden tiny bit higher visibility of my six pack a day later, even higher visibility today so something's definitely moving again now :-) the change was that I decided I was taking a relaxed nutrition day, I inadvertently increased my fat intake by quite a big margin, double/heavy-cream and butter(grass-fed), and also, after doing further paleo internet research, I changed from moderate amounts of normal lettuce to lots and lots of cabbage and brocolli. Finding out that lettuce isn't as good due to all the chemicals that go on it in order for food stores to sell it, cabbage and brocolli is much better for this and they also have other nutritionally superior factoid that I have now assimilated into my personal mental database of food. Oh and I've also taken out the nightshades food group from my carbs, with the idea that I'll do a nightshades day once every two or three weeks(this seems to have helped me too in how I feel throughout the day.) My meat intake is something that I've kept the same in that I'm generally very near to 180g but I've relaxed the rule quite a bit too of having to hit 180g every single day and just aim to eat a lot, it ranges from anywhere between 135-200g on different days, based on how hungry I am and if I'm on a workout day, and this has dramatically increased my progress too.
The thing that I'm continually learning over and over again with Paleo is that a concrete plan of what you have to have every single day is not good, our body requires constantly different stimuli both externally and internally. Thanks for this help guys and girls.