on April 30, 2011
at 07:55 PM
How long have you been doing paleo?
I've never counted calories or heard of anyone counting on paleo.
Are you trying to lose weight or gain muscle mass?
on May 01, 2011
at 06:29 PM
I realize that in Paleo circles that counting calories is not discouraged, but not focused on.
However, I'm a very firm believer in the efficacy of counting calories... I lost 60 lbs. in over a year's time just counting calories (no physical activity change to help, and I ate whatever I want, just not a lot of it).
I first got the idea at acaloriecounter.com This website is definitely NOT paleo, and is probably wrong in that it recommends a lot of "conventional wisdom" type type stuff that Paleo folks rant against (so I say decide for yourself what you want to implement or not).
Really, it comes down to finding how many calories a day (better to go by weekly numbers) to keep you at your current weight, then cut 500 (or a 1,000 for a two lbs./week) calories a day to lose 1 lbs. I went the 1,000 calorie route and lost 50 lbs. (notice I said 60 lbs. total... explained below).
Here are the problems I had with it. No doubt I lost the weight, but there were some undesirable effects. At first, the weight really came off (decent percentage compared to total body weight). Though the percentage probably remained the same, as my weight got lower and lower, the weight that I dropped decreased week by week (at first losing 2 lbs. per week cutting 1,000 a day to maybe 0.5 at the same amount of calories).
It got to the point where I was 5 lbs. of my goal and couldn't go any further... even when I was just eating about 1000 calories a day. With the last 10 lbs. I lost (15 lbs. within my goal) I had plateaued and had to start running to start losing again. But even with all the running I never reached my ultimate goal.
Another problem... I was running way too much, too fast, too soon, and got injured (ITBS in my right knee) which put me down for a month or so.
Finally issue... I lost a LOT of muscle mass... to the point that my friends and co-workers said I looked like an "anorexic Ethiopian"... not a good place for a cop to be (since my job requires strength... and cops are NOT required to do endurance running, though we sprint time to time).
And I never really leaned out... even though I got down to a low body weight... and lost lots of muscle mass, I still had sizable love handles around my waist. I never got the 6-pack abs I wanted.
What I would have done different:
I wished I would have found Paleo/Primal nutrition sooner... not only for the health benefits, but I think I should have implemented a better exercise regimen... definitely more strength training, and got off the Chronic Cardio. I love to run, but I had got adrenal fatigue and felt tired all the time. Working overnights and not getting proper rest didn't help either.
If you are still interested in counting calories, either check out acaloriecounter.com's FAQ section, WebMD has a good one (because it calculates calories the lowest compared to the rest) with their BMI Plus Calculator (on their "Healthy Eating and Diet Center), and finally, if you have an iPhone or iPod, download the LoseIt! app for free... you will have to keep a meticulous food journal to track your calories (also try LoseIt.com).
Hope this helps.
on May 01, 2011
at 06:40 PM
The rule of thumb for estimating daily caloric intake is:
- Maintenance: bodyweight in lbs. x 15 (155 x 15 = 2325 calories)
- Weight Loss: bodyweight in lbs. x 12 (155 x 12 = 1866 calories)
- Weight Gain: bodyweight in lbs. x 18 (155 x 18 = 2790 calories)
Of course your mileage may vary and you can experiment to see what works for you, just use this as a starting point.
on April 30, 2011
at 08:11 PM
Not really taking into account any specific goals of yours, I'm 5'8" and about 150 lbs, so close to you. I probably eat 3 eggs, 1-2 sausages or slices of bacon, and a mound of vegetables for breakfast. Lunch is a big ass salad with leftovers from dinner usually. And dinner is a big hunk of protein, maybe some potatoes, sweet potatoes and some more veggies. I have been continuing this for 2 years and haven't varied much more than a pound a two. So I'd guess that would be 1800-3000 calories depending on the day. This is just for me though, but an example nonetheless. Your metabolism, gi tract, hormones, activity level, carb intake... could completely vary how much you should be eating. If maintenance is your goal, I'd say eat to satiation, assuming you have a healthy gut and insulin sensitivity. If, say, losing or putting on muscle is your goal, I'd maybe watch calories or increase postworkout carbs... So let n=1 be your friend and do some experimentation. Personally, I do better with some more carbs. You might do well with a vlc/ carnivore approach or might respond to moderate carbs, high fat... Play around and see what works. If weight/ calories are still an issue, then start counting and see hyper- and hypo- caloric works. It's easy though to get obsessive about calories. Hope this helped