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paleo cutting for abs

Answered on August 19, 2014
Created June 03, 2013 at 1:30 PM

Just curious what your daily meal plan generally looks like for cutting. I follow a paleo diet with the exception of whey shakes post workout. I've been crossfitting regularly now for 3 months and am ready for these suckers to pop! I'm 5'4 120-125LBS and I'm getting so impatient!

4dc6654bb1066f30544082fa071f114d

(0)

on June 10, 2013
at 03:50 PM

since posting this I started the 3 week 6pack paleo challenge. I should've measured myself because after 2 days of no whey I could tell a significant difference!!!

Bfd70bb38267fcc2d762063d691fa226

(723)

on June 03, 2013
at 10:09 PM

I agree with eliminating the shakes, especially if they have milk derivatives like whey and casein. If you are at all intolerant to dairy, shakes can really cause bloating and digestive issues. Bloating=hidden abs

4dc6654bb1066f30544082fa071f114d

(0)

on June 03, 2013
at 02:16 PM

wow what a great reply! Thank you so much!!! I've always been pretty thin, a size 2 has been my largest. Right now I'm pretty solid,have developed a fair amount of mass but just want more definition. I haven't done a "bulking/cutting" just have tried to stay healthy with my foods. Thank you so much for your input.

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2 Answers

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Ebb10603524dd22621c1155dd7ddf106

(19150)

on June 03, 2013
at 02:10 PM

My cutting phases are the only times that I can honestly say "I eat a lot of meat." I do not consume foods like shakes, by preference - I try to eat only unprocessed foods, and ideally never highly processed foods like isolated protein.

I'm usually isocaloric between p/f/c which turns about to be about isoproportional for meat/starch/veggies+fruits. When bulking, I just up the entire amount of food being eaten, but stick to isocaloric.

Now that I've been cutting, I'm on more of a 40/30/30 p/f/c ratio, and my portions are generally 2/5 meat, 1/5 starch, 2/5 veggies+fruits. I am eating more lean meat now, which isn't really my preference, but works for me in this phase - e.g. chicken at breakfast instead of beef or fish, and lean fish at dinner more frequently than fattier (most days of the week, I have fish for dinner, regardless of bulk or cut). I add in two snacks between major meals: 1 5oz bag pouched salmon and 1 grass-fed beef snack sticks; the bulk version of snack was the same ... just with a Larabar added each snack (okay, it's a processed food -- but not much!).

Overall, caloric goal is just above recovery level: 2200C now, whereas bulking was about 3200C - I am male, 5'10', 189lbs atm. I only record my food for a few days after switching my goals, to get "back in the mode". I really hate recording food, but it helps in this case.

Have you been bulking before this attempt at cutting?

Abs come out in two ways - leanness of the abdomen, and bulkiness of the abdominal muscles. Ideal abs are a concert of well-built abdominal muscles with a lean abdominal region. "Skinny" people may have abdominal definition, but a healthy, lean person will have actual ab muscles to show off.

While body recomposition does exist as a thing, for abs to shine, it is more effective (i.e. quicker) to build your muscles for a while (which means feeding them as much as they need), and then cutting a bit of the fat off via dieting (while sticking to your exercise routine).

Also, since your account's name is "grace", I'm going to assume you're a woman. I should mention that while women can definitely get a well defined 6-pack, it does entail a lot of work, and often requires a woman to drop BF% lower than a man would have to proportionally drop in comparison, which may or may not be a healthy choice in individual circumstances. Just be aware of your body and fitness level!

Finally: patience. If there's anything else I can suggest you do, it's develop a strong will, a good exercise routine, self awareness, and patience.

Bfd70bb38267fcc2d762063d691fa226

(723)

on June 03, 2013
at 10:09 PM

I agree with eliminating the shakes, especially if they have milk derivatives like whey and casein. If you are at all intolerant to dairy, shakes can really cause bloating and digestive issues. Bloating=hidden abs

4dc6654bb1066f30544082fa071f114d

(0)

on June 03, 2013
at 02:16 PM

wow what a great reply! Thank you so much!!! I've always been pretty thin, a size 2 has been my largest. Right now I'm pretty solid,have developed a fair amount of mass but just want more definition. I haven't done a "bulking/cutting" just have tried to stay healthy with my foods. Thank you so much for your input.

4dc6654bb1066f30544082fa071f114d

(0)

on June 10, 2013
at 03:50 PM

since posting this I started the 3 week 6pack paleo challenge. I should've measured myself because after 2 days of no whey I could tell a significant difference!!!

0
De1095b2ba29c1035f00428cbfe3cc7c

on June 03, 2013
at 02:25 PM

first of all I have no six pack so not the greatest advisor, BUT I always had a pot belly through my teens/20's and now it's melting away fast & I reckon 6 pack or at least defined abs by the end of the summer, im also building a fair amount of muscle consistently

my current routine is waking up & working out straight away in the morning with a heavy kettlebell squatting/lifting it in as many ways as I can, then I don't eat post workout for 4-5 hours, then break the fast by snacking on raw eggs, sardines, liver pate, cheese, basically protein/fat throughout the day, then in the evening a piece of meat with some broth/veggie soup, maybe a salad aswell

i tend to eat most of my carbs like sweet potatoes, roasted veggies & fruit on the weekend, and strictly no refined sugar/carbs (this causes major fat stall for me, cant be stressed enough)

i also go walking for a few miles everyday, a bit of yoga, but its really lifting that kettlebell, fasting post workout & staying low carb over 50% of the time that's doing the main brunt of the work

i find doing this i'm building muscle & losing fat pretty damn fast, 6 pack here i come

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