I decided a few months back to hit the gym and get back in shape. I started off eating food with a diet center which provided me a gluten free diet (I have celiac), which had a combination of protein, carbs, and fiber (not much fat).
I was then introduced to the Paleo diet. I liked the idea of eating organic, and the nutritious benefits behind it. I also learned about what spiked insulin does to your mood and health.
On March 7th, I stopped the food catering, I took the diet seriously, and focused on organic meat, eggs, fat, veggies, and nuts. I reduced my carb intake below 50g and I saw the results right away. Since I was working out, I was not losing weight, but fat. My trainer uses a fat measuring tool (Biosignature) to measure my body weight. He also put me on a supplement protocol to help with my aromitisation. The drop only occured for 2 weeks and now it stopped. I have been on ketosis for the past month and havent been dropping. I decided last weekend to go for a cheat meal (4 scoops of ice cream) and add more carbs to my daily diet (a handfull of berries at night) and that didnt help. I have stopped the protocol since it did not work.
I also would like to note that around 2 weeks into my paleo (when my body fat drop slowed down) I had a hard time sleeping. I would wake up multiple times during the night. It seems my cortisol levels were high. I assumed that the slow down was due to adrenaline fatigue. So I made it a point to sleep more, added ginseng , magnesium, and introduced carbs at night and it improved my sleep dramatically. Nowadays I am sleeping like a baby. However, my body fat percentage went up by 1% and my face never looked so bloated.
I went to a gastroenterologist to check my guts health and celiac desease. She told me I am one of the healthiest clients she has seen.
Just to give you a sample of my daily food intake: - either 300g of ground beef, with a big chunk of butter or 6 eggs both with a handfull of nuts - morning work out - whey protein post workout - left over beef from the morning for snack - Salad for lunch - Nuts for snack or meal replacement - Salad & handfull of berries - 4 liters of water a day.
One thing to note that the majority of my protein is beef and eggs. I am not eating a lot of chicken or seafood.
In addition to the above, I have been taking the below supplements for the past 3 months daily : - 16g Omega 3 - Ginseng - HCL - Vitamin D - Magnesium - Multi Intense Vitamins
I work out with my trainer 4 days a week which includes squats, chin ups, and a bit of circuit training (due to my back injury, I cant do a lot of circuit training). The workouts are heavy weights, 8 reps each. but mostly structural training to help stabilise my back.
As I am going by the books I have read, all have indicated that its not about calories, and if you keep your carb intake low you should keep on dropping, is it a lack of variety in my food?my workouts? I cant seem to figure out why I am not dropping in body fat...
asked byMuesli (5)
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on April 14, 2013
at 12:17 AM
I found that low carb (<=50g per day, sometimes as low as <=25g) really helped to kick-start the weight and fat loss. However this only worked for about 2 months, after which my body was constantly crying out for carbs and I slowly and eventually gave in, though I am still very careful about it. I have basically no carbs in the morning, modest carbs at lunch, work out in the PM and then have my carbs post workout. All carbs are "safe" i.e. sweet potatoes, plantains, occasional regular potatoes.
This is a pretty low carb protocol and with working out 3-5x per week I have found that it is really important once every week or two to just have a lot of carbs. You are keeping your glycogen stores "running on empty" and this works for a while but my body really responds to a carb refueling. More than once a week and I pack on the weight, less than once a month and I'm in a constant state of semi-starvation. It's hard sometimes to avoid carbs all the time and then have them, it feels like a cheat, but I feel great afterwards.
The other thing that really worked is working out fasted (no food for 5-6 hours, if not more), and then fasting for an hour or more afterwards. This is tough, since the energy you need for the workout is drawn from your fat reserves, so the workouts are tough and after workouts you can be hungry and a bit delirious, but I got great results with this. I lost 6-7 inches off of my waist, which later stayed off as I gained some weight back.
Generally speaking I think it is possible to either lose fat or gain muscle but not both. In my case I followed the above protocol and definitely had a period of losing fat. Then I plateaued for a while, and then started to gain some muscle. I didn't really change the protocol very much except for slightly more carbs. I am more interested in staying lean than bulking up so I continue to watch the carb intake but stick with very tough workouts 3-5x per week.
Hope that might help.
on April 11, 2013
at 04:52 PM
Well, it isn't about calories per se, but you are telling your body 4-5 days to grow.
I kept my calories to 1500 when I was trying to lose weight and I was low carb too.
You are eating about 1000 more than that a day.
You may be in one of those mythical places where you gain muscle but lose fat, but then again there might be a unicorn right outside my window. Hold on, let me check...
Anyway, since you mention you are trying to rehab your back, stop worry about your weight and rehab the back. When you achieve that goal, drop your workout schedule to like two workouts a week. Lift heavy stuff and walk. Keep it short- if you are trying to lose weight, the only exercise goal should be to maintain your existing muscle mass. Reduce your food intake. Probably the easiest thing to do is get rid of the nuts. Whey may or may not be contributing to the problem, since those milk proteins are basically meant to make calves turn into really big cows.
on April 13, 2013
at 09:48 PM
Two things stood out for me. First, low testosterone. And second, your post workout recovery. Getting your test levels checked is fast and cheap and if you are anywhere under 400 there are many ways to get that number raised. Secondly, a protein shake is not a proper post workout meal. You need whole food with plenty of carbs. After your workouts try sitting still for 10-20 minutes and allowing your CNS to settle. Then eat a quality high carb high protein meal. The carbs are actually MORE important than the protein post workout. Glycogen is depleted and cortisol is rampant, solid food sets your internal environment from "scarcity" to "abundance" and it is only in "abundance" that you shed calories and feel good.
on April 11, 2013
at 04:56 PM
You may want to try a site like Cronometer (It's free). Good for placing your food quantities inside, but the good part of it is, it also shows the ratio (carbs,protein,fat) as well.
Paleo is a target option and it will tell you the ratio you want to be around. If it is your goal to eat Paleo and lose weight this will probably be a great tool as you can see exactly where your sitting with each entry. You'll also find that sugars are hiding in many things which you'd never expect.
If I'm not mistaken, the Paleo ratio is 65% fats, 20% protein, and 15% carbs.
As far as working out.. continue what your doing, but ask your training about HIIT training (High Intensity Interval Training). It's supposedly a good way to jump start fat loss, and the good thing is, the workouts don't take that long, they are just quite intense.