0

votes

Muscle loss with paleo

Answered on August 19, 2014
Created August 19, 2012 at 3:15 PM

I am a 38 yo male 175# 6'2" who has been eating paleo on and off for about a year. I normally have a healthy diet but I enjoy the paleo life style. I do CrossFit 4-5 times a week. But when I try and do a 30 day challenge I loss about 10-15# and at my build makes me look starved and terrible bony. What can I change or add to my diet to make it as paleo as possible but maintain my muscle growth and loss the little bit of fat that I need to. Just did a body comp and over the last year I have gained 2% body fat but maintained my same weight. Any answers will be greatly appreciated.

  • 68650be0c85a4109abec5a1c1e3ea90d

    asked by

    (0)
  • Views
    1K
  • Last Activity
    1428D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

4 Answers

3
68294383ced9a0eafc16133aa80d1905

(5795)

on August 19, 2012
at 03:57 PM

At 6'2, 175, you don't need to lose. You need to shift the composition. Sounds like the diet compliance is fine, although you didn't post what you eat, so who knows. My advice, because I've been in a similar situation before, address these...

I do CrossFit 4-5 times a week. - Don't. This is stressful, very much so that it may single-handedly be the cause of the "extra 2%" of fat. Vary it with other activity. You sound like myself where I have to be doing something every day. Walk a lot. Take 1-2 days and try really heavy lifting. Maybe try a yoga or stretching routine.

What can I change or add to my diet to make it as paleo as possible but maintain my muscle growth - Again, I don't know much about your diet, but lets just assume it's 100% Paleo compliant. Three things. 1) Macronutrient intake. This is simple, but also important. Very individual, but just saying "Paleo" is very, very non-specific. Might need more protein. Less carbs. More fat. Any of that, who knows. 2) Nutrient timing. For someone looking to add muscle, this is crucial. The rest of the time, food intake is largely going to go to energy for the body but there's always that threshold where you can use food pre and post-workout to maximize both your energy to workout, recover and grow. This, I've found, is largely N=1, you have to play with it. 3) Food quality. Again, it might be Paleo, but is it the best Paleo you can find/afford?

Good luck. I'm sure you will get some other good responses.

2
37dcc6814c487be3dda1377c680809c2

on August 19, 2012
at 03:28 PM

Add more protein

0
A03b40425afb1dee35f07fa20c44ea4f

on August 19, 2012
at 04:17 PM

My first instinct when reading your post was calories. If you're losing weight, you need more going in. But the amount of CF you do also gives me pause. How are your general stress levels? How are you sleeping? Do you get 8-10 hours a night in a pitch dark room?

0
A65499f2f8c65602881550fe309cd48c

(3501)

on August 19, 2012
at 03:35 PM

Without knowing what you're eating it's hard to know what to suggest. It doses sound like you're either deficient in calories and/or carbs. But, again...what is your normal eating pattern?

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!