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2 weeks in, too soon to start changing?

Answered on August 19, 2014
Created December 18, 2012 at 8:13 PM

It has been two weeks of eating clean paleo. I have been tracking my food using myfitnesspal and have been getting about 2660 cal a day, 130-180g of carbs, 130-180g of protein per day. I have had two days where I had very little bread, but the rest of the time has been strict.

I feel good until I work out. Typically I have great stamina, have been very active my whole life. Now I can make it ten minutes through a work out and feel out of breath and physically spent. I use to be a college track athlete, 5-6 work outs a day, 2-3 hrs a time. Very intense, a lot like CrossFit. I have been running the past three years regularly with good amounts of mileage. The only thing that has really changed is my diet.

Question is, do I start uping my carbs at this point? I see some people say that things change around a month.

Thanks for your help!

Also, My morning consists of coffee+mct oil. About two hours before I work out I drink a protein shake with soy milk, and eat a banana. Then eat a good carb/protein meal after work out.

Eecc48184707bc26bce631485b5b7e34

(4764)

on January 02, 2013
at 01:56 AM

And I'm a big fan of appropriate starches from potato and rice.

Eecc48184707bc26bce631485b5b7e34

(4764)

on January 02, 2013
at 01:55 AM

Old school paleo dogma says no dairy. The evidence indicates that dairy is beneficial for many of us. Evidence over dogma any day.

Eecc48184707bc26bce631485b5b7e34

(4764)

on January 02, 2013
at 01:54 AM

Dairy is totally fine if it agrees with you.

07e61bf1ac43e929c1a989047c07cac0

(10)

on January 02, 2013
at 01:39 AM

I have been tracking my calories for 30 days now and typically my diet is 50-53% fat, 25% carbs, and 25% protein. Fairly steady on that. My fats have been coming from meat, coconut oil, nuts, olive oil, grapeseed oil.

8de9776490016df60d49e03f23d656af

(596)

on December 19, 2012
at 07:41 PM

I'd suggest upping your carbs. I don't think that 3-4 sessions per at Crossfit is necessarily too much, but I wouldn't add any more in and pay close attention to my body to make sure I wasn't overdoing it. My opinion is that if you tolerate dairy well, there's no reason to cut it out, especially if you can find a good source of milk locally (preferably raw). I'd use coconut milk or a dash of heavy cream and water for shakes instead of soy milk. Good luck :)

07e61bf1ac43e929c1a989047c07cac0

(10)

on December 18, 2012
at 10:53 PM

I would say that I am trying to gain lean muscle and trim the fat. I have been able to keep my weight constant while adding bulk. I am 185 6'2". I have been thinking of increasing the vegetable/fruit carbs to see if that can help.

07e61bf1ac43e929c1a989047c07cac0

(10)

on December 18, 2012
at 10:50 PM

Good to know! Thanks for the info

07e61bf1ac43e929c1a989047c07cac0

(10)

on December 18, 2012
at 09:31 PM

I work out 3-4x a week, crossfit. I know I will get a "that is too much" comment from some. I am not on a maintanence program ,nor have I ever had issues with working out this much before. Workouts rarely go longer than 25 min. I used the soy milk in place of cows milk, because of the dairy restriction in paleo. Am I wrong? What would be an acceptable replacement. Honestly I detest the Soy stuff and was using coconut water in place of it for shakes. But I am out of it now ;-)

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7 Answers

3
3806e3db48abe8e15ae730a6314ea57f

on December 18, 2012
at 10:04 PM

Soy is not paleo- it's a legume- and it is actually one of the worst ones. You'd be far better off with whole milk over soy. Coconut milk or almond milk are the best though.

07e61bf1ac43e929c1a989047c07cac0

(10)

on December 18, 2012
at 10:50 PM

Good to know! Thanks for the info

2
15131a89b01fa830e14759acc634b391

on January 01, 2013
at 11:07 PM

I just want to clarify that most people who "go Paleo" do so to be healthy, and not to "lost weight". Saying that people go Paleo in order to lose weight implies that once they've lost it, they will go back to eating a non-Paleo diet. That would completely miss the point of eating Paleo.

I make protein shakes with Almond or Coconut milk (not the full fat kind). Soy = bad. Dairy = bad, if you have dairy issues. You would have to cut it out for 30 days and then try some to see. Good luck!

2
8de9776490016df60d49e03f23d656af

(596)

on December 18, 2012
at 08:49 PM

How do you work out now? It sounds like you should probably up your carbs, but you only describe what you used to do :)

I'd also cut out the soy milk and replace it with something else. Soy is bad news.

07e61bf1ac43e929c1a989047c07cac0

(10)

on December 18, 2012
at 09:31 PM

I work out 3-4x a week, crossfit. I know I will get a "that is too much" comment from some. I am not on a maintanence program ,nor have I ever had issues with working out this much before. Workouts rarely go longer than 25 min. I used the soy milk in place of cows milk, because of the dairy restriction in paleo. Am I wrong? What would be an acceptable replacement. Honestly I detest the Soy stuff and was using coconut water in place of it for shakes. But I am out of it now ;-)

8de9776490016df60d49e03f23d656af

(596)

on December 19, 2012
at 07:41 PM

I'd suggest upping your carbs. I don't think that 3-4 sessions per at Crossfit is necessarily too much, but I wouldn't add any more in and pay close attention to my body to make sure I wasn't overdoing it. My opinion is that if you tolerate dairy well, there's no reason to cut it out, especially if you can find a good source of milk locally (preferably raw). I'd use coconut milk or a dash of heavy cream and water for shakes instead of soy milk. Good luck :)

Eecc48184707bc26bce631485b5b7e34

(4764)

on January 02, 2013
at 01:54 AM

Dairy is totally fine if it agrees with you.

1
4cc257025ef3f543170cc5e83187225c

on January 02, 2013
at 12:36 AM

I think you are consuming far too many carbs and way too much protein. One of the major benefits to eating a paleo/primal diet is transitioning your metabolism away from burning carbohydrates and sugar as your primary fuel and over to burning dietary and stored body fat. Most of us walking around have around 1500-2000 calories of stored glycogen and about 40,000 calories worth of stored body fat that never gets accessed if we consume a diet high too high in carbs. You should try to cut your carbs down to closer to 50 net carbs or less essentially coming from vegetables, a small amount of fruit, whatever is found in nuts and seeds and from any full fat dairy if you can tolerate it. Your protein intake should be more based upon your lean body mass. For most men eating around .75-1 gram of protein per pound of lean body mass is usually adequate...any more than that and the body sees it as excess and through the process of gluconeogenesis converts that excess protein over to glucose. The majority of your daily calories should come from real, natural fat.....enough at each meal to keep you satisfied until your next real meal 4-5 hours later. This transition can take up to 2 weeks in people...(the conversion over to a strictly fat burning metabolism), but once you are there you will see a dramatic change in your athletic performance definitely for the better, as well as a shift towards more lean body mass and less body fat. For more information on this, check out the book the Art and Science of Low Carbohydrate Performance...you can buy it on Amazon. This is the type of diet plan that I recommend for most of may patients and I see nothing but great success from it. Good luck, hope this helped.

1
9a5e2da94ad63ea3186dfa494e16a8d1

on January 02, 2013
at 12:07 AM

Just a few random comments.

2660 calories a day is a lot in my opinion. I am 6" 205# and eat around 1200-1500 per day most days. If I ate 2660 calories per day I'd blow up like a Macy's day balloon. Not sure what your fitness or girth goals are but you probably aren't going to lose any weight eating that much.

You mention your workouts and Crossfit, I have been doing Crossfit for about 7 months and work out 3-4 times per week for an hour. Most workouts are actually 15-30 minutes, though the entire class including warm-up and maybe some abs afterwards is an hour. Some people can do the benchmark workouts in less than 3 minutes and are done for the day. The workouts are simply too intense to do for more than about 10-20 minutes, nobody can do i.e. 100 pound thrusters continuously for 2-3 hours. I doubt that anyone in the world can do a Crossfit-intensity workout for a few hours, much less 5-6 times per week. You might be mistaken about what Crossfit is or how intense the workouts are, if you're interested in it then I suggest you drop in on a class or watch the Crossfit games. I think it is a great way to get in really really great shape, in only a few hours per week.

The paleo diet tends to be a low carb diet, though doesn't have to be. Many who promote the paleo diet also promote low carb (i.e. Mark Sisson). If you were used to eating a lot of carbs and workout out a lot, and try to switch to low carb while still working out a lot, you are probably going to have a period of adaptation where you don't feel so great and your body adapts to a different source of fuel.

Some say that you can train your body to burn stored energy rather than relying on quick energy from carbs. I am not totally sold on that theory but I think it makes sense for me, I work out fasted and do my best that way, having food in my system actually slows me down. I talked to an ultra-marathoner (competing in 50+ mile events) and he found that switching to a high-fat, low-carb diet really helped his results, though it took him a few weeks to adapt to it. Initially, your body will bonk at the beginning of a workout when it expects to have a bunch of easy energy available. But after a few weeks, you'll be able to draw on a much deeper well of always-available energy for your workouts, and will probably get a lot stronger and leaner too. That's what happened to me.

0
50a12c595436b7620224676a2ae4acb9

(128)

on January 01, 2013
at 11:36 PM

What about the amount of fat in your current diet? I just noticed it's not mentioned in your original post. If you don't want to adjust carbs just yet, maybe play around with your fat intake? You already have the mct oil, but if you don't already, cook with butter and/or coconut oil. Olive oil comes in many varieties and flavors, drizzle it over salads, sweet potatoes etc. Fat can be a great source of energy too. This article might be helpful: http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/#axzz1za02xNxp

07e61bf1ac43e929c1a989047c07cac0

(10)

on January 02, 2013
at 01:39 AM

I have been tracking my calories for 30 days now and typically my diet is 50-53% fat, 25% carbs, and 25% protein. Fairly steady on that. My fats have been coming from meat, coconut oil, nuts, olive oil, grapeseed oil.

0
197651282ddd8d675b974ee811d2269e

on December 18, 2012
at 10:21 PM

You can up the carbs if you are not trying to lose weight. Many people go Paleo in order to lose weight but if thats not your situation then go for it and see if your stamina improves.

07e61bf1ac43e929c1a989047c07cac0

(10)

on December 18, 2012
at 10:53 PM

I would say that I am trying to gain lean muscle and trim the fat. I have been able to keep my weight constant while adding bulk. I am 185 6'2". I have been thinking of increasing the vegetable/fruit carbs to see if that can help.

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