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8 weeks on Paleo and not losing weight

Answered on October 21, 2013
Created October 20, 2013 at 11:58 AM

Hi,

I have been following the Paleo diet for 8 weeks now.

My diet consists of:

??Lean meats ??? mostly chicken fillets; turkey fillets; steak; beef; some lamb; salmon; some bacon ??? mostly grilled, sometimes roasted & slow cooked;

??Plenty of fresh fruit; plenty of fresh veg; nuts; seeds & vegan protein shakes. Mainly Xplosi-V and Reco-V.

I exercise in the gym 6 days a week. We are following the Jim Stoppani Shortcut to shred workout which involves several sets of weight lifting with 1 minute of cardio in between each set along with 20 ??? 40 minutes of cardio before the weight training session.

I am putting muscle on which is good.

However ??? I have not seen a reduction in weight as dramatically as my training partner who has been on Paleo for 10 weeks.

He has dropped from 17 stone down to 14 stone 10lbs, whilst maintaining and increasing muscle mass; I on the other hand have only dropped in weight from 17 stone 7lbs to 16 stone 3lbs ??? 16 stone 13lbs (it fluctuates).

Obviously this is not good, as I would expect the weight loss to be greater, especially based upon the amount of exercise performed.

Btw ??? I am a 47 year old male; my training partner is a 44 year old male.

Thanks in advance.

Best regards,

Ash

F291857fa12a0291688ea994343156dc

(720)

on October 20, 2013
at 08:56 PM

Awesome data set! :)

Based on what you've supplied, I would suggest 4 Hour Body techniques.

You're willing to work WAY harder than I was... I took the lazy man's approach but I'm also satisfied with a lower level of results.

Very quick hack here (I'll be back)...

To start, lose the nuts & the fruit & dates.

Medium avatar

(238)

on October 20, 2013
at 06:15 PM

He can sub in some high intensity sprints, as in Tabata or similar. Basically comparing his weight loss to his friends is a recipe for failure. Different folks, different metabolisms, etc.

4cbc4488855b0421943b57de0a9018c2

(212)

on October 20, 2013
at 06:11 PM

I'm not so sure about "body by science" in this case. It's anti-cardio / distance running. You're also recommending to cut down the number of hours in the gym. How does this help burn more calories?

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8 Answers

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F291857fa12a0291688ea994343156dc

(720)

on October 21, 2013
at 06:20 AM

check out this calculator AND all of the info contained on the page.

http://home.fuse.net/clymer/bmi/

Plug in your numbers...

I've never been a fan of BMI, it pretty much sucks as a metric, esp for people with muscle. I believe a better one is waist to height ratio, it at least attempts to create a shape based model. According the USAF thesis (link on webpage) waist to height ratio correlates very well to fitness level.

My suggestions (some repeated) to achieve your goals...

no fruit (fresh or dried; no dates), no nuts, no juice, no soft drinks (regular or diet), no sugar

If you cannot do "no fruit"...then only one serving.

Don't "over focus" on lean protein sources unless you're eating CAFO meat. Don't fear the fat, esp coconut oil (refined) for cooking, olive oil for eating as well as grass feed beef cuts with fat.

Dial back on your workouts....no need to lift so often and No Cardio! Cardio can make you hungry and "jsutifies" overeating. If you dial back your energy output you'll reduce your need for carbs.

Take a look at 4 Hour Body (buy a used copy on Half.com).

Take a look at Primal Blueprint, yeah he's a marketing machine but ALL of his info is available for free on the website and from readers' comments. There's no need to buy anything if you;re willing to do the work; reading, shopping, cooking, working out (but not too hard)

Like I said, I lost 30lbs & ~3" on my waist...pretty much diet alone, minimal exercise only self-weight. I'm 6' / 190 so my BF is higher than yours. The first 20 lbs went without even considering qtys being eaten. I ditched the nuts when I was down ~20 lbs so I could lose the "last" 10.

You're attempting go lower on the BF%.... the process becomes less forgiving as BF% goes lower. :(

If you haven't taken a BF% measurement (or even it you have) check out http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/ to get an idea where you stand

I'm definitely less than 20% but still closer to 20% than 15%.

Good luck. You'll be surprised as to the great results you will get with less effort.

Also check out LeanGains

The author may seem like a jerk but he knows his stuff & his theories are sound

http://www.leangains.com/2008/06/sure-fire-fat-loss.html

http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html

read the posts under the "Most Popular" heading

0
773c011d274edb00bcf3aca8b63ccef0

on October 20, 2013
at 08:44 PM

Ok.

I am 6ft 4" tall, weigh at the moment 16 stone 8lbs, have a waist size of 36/38 and want to gain muscle & strength whilst losing body fat. My stomach fat is the greatest but as I know spot fat reduction is impossible.

Prior to Paleo my sweet intake was high (bagged sweets and since going onto Paleo I have been extremely strict in that no sweet stuff is allowed, nor is dairy. I have increased my fruit & veg & lean meat intake, along with a consumption of things like dates, nuts, etc.

I consume a pre-workout protein shake (30g protein) and after training I consume a 45g protein recovery shake and have another 30g protein shake b4 bed.

The calories, carbs & fat content of the protein shakes are low.

The aim is to gain muscle via training & diet and to lose the belly fat (i.e. gain the six pack).

btw - I am milk protein intolerant and egg intolerant.

F291857fa12a0291688ea994343156dc

(720)

on October 20, 2013
at 08:56 PM

Awesome data set! :)

Based on what you've supplied, I would suggest 4 Hour Body techniques.

You're willing to work WAY harder than I was... I took the lazy man's approach but I'm also satisfied with a lower level of results.

Very quick hack here (I'll be back)...

To start, lose the nuts & the fruit & dates.

0
F291857fa12a0291688ea994343156dc

(720)

on October 20, 2013
at 08:01 PM

I read your question but what is the overall objective here? Was your BF% (in your opinion) too high? Body recomp?

I would concur with the answers so far...

eliminate fruit (or keep to a single small serving) until fat loss goal is reached, if that's the goal?

I would also drop the nuts & seeds. Nuts stalled my fat loss & cause gains whenever I overeat them. :(

I'd also drop the pre-workout cardio and maybe dial back on the frequency of workouts. Yes, the workouts are designed for 6 days per week but we have 8 weeks of data.... muscle gain but not the "weight loss" that you want or expect.

That means a change is needed.

But I would suggest only changing one thing at a time. If fruits & nuts are the problem, eliminating them and keeping the workouts the same should show results quickly. With fruits & nuts it is VERY easy to eat too many calories.

Missing data.. height & waist measurement.

I went from ~16 stone (220) to ~14 stone (190) in ~7 months. I ate almost zero fruit and no dairy but tons of green leafy & other veggies plus beef, chix, eggs, canned tuna. Nuts caused me to plateau & gain on occasion. No cardio other than walking, no workout other than a few days a week / a few minutes per day of self-weight and heavy yard work on the weekends

Waist went from ~38/39 to ~35/36. I'm 6' even (1.83m) and just turned 60. YMMV, cheers.

Oh, consider perusing 4 Hour Body... his techniques can yield good results with minimal effort. I recommend a hybrid between paleo diet and his suggestions, they may seem strange but they worked effortlessly for me. Don't be put off by the size of the book ~500 pages, only need to read ~100 pages for fat loss & ~100 for muscle gain plus you can skip the heavy duty geeky theory stuff if you;re not interested in the background info.

0
773c011d274edb00bcf3aca8b63ccef0

on October 20, 2013
at 06:10 PM

Calories might be an issue - I will have to calorie count for a couple of weeks.

The training is not an issue either - the Jim Stoppani Shortcut to Shred program is designed for use 6 days a week. We go back to a normal 5 day routine in 2 weeks time anyway.

0
Medium avatar

(238)

on October 20, 2013
at 06:01 PM

Adding muscle with some weight loss is desirable. Obviously if you want to lose more you need to take in less calories, in general or burn more. Did you consider that maybe you are working out too much. Check out Body By Science, which argues that you should lift once a week.

4cbc4488855b0421943b57de0a9018c2

(212)

on October 20, 2013
at 06:11 PM

I'm not so sure about "body by science" in this case. It's anti-cardio / distance running. You're also recommending to cut down the number of hours in the gym. How does this help burn more calories?

0
7904c7276d7e48f1be887fabd263bfd9

(300)

on October 20, 2013
at 02:39 PM

anything to deal with hormone/gut/msc medical issues, for example things like stress or sleep can affect weight loss even though they arnt easily quantifiable.

some food for thought, when you consume carbs your body will produce insulin to reign in your blood sugar, if you consume fats at the same time, then you may inadvertently store the fats instead of being able to use them for fuel. fats dont really need to be converted to be stored, unlike protein or carbohydrate, fortunately fats do not illicit any sort of insulin response so in theory eaten alone they will not be stored... provided you burn them before consuming something that causes insulin release. but if you eat something that spikes your blood sugar hard(sugars) with your fats you may store more of them than you would like.

0
773c011d274edb00bcf3aca8b63ccef0

on October 20, 2013
at 02:21 PM

What possible factors have I not mentioned?

I will rein in the fruit and the nuts that I love are macadamias. High in fat but meant to be the best on Paleo.

0
7904c7276d7e48f1be887fabd263bfd9

(300)

on October 20, 2013
at 01:45 PM

ignoring any possible factors that you did not mention, then i would first suspect the fruits. while fruit does provide nutrients, unfortunately it also provides fructose, and consuming 'plenty' of fructose may not be ideal for weight loss. also nuts and fruits are a good way to get your calories up quickly without noticing, especially when you blend them down.

ofcourse there are many many other factors that have the potential to fux up your weight-loss besides diet/exercise.

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