Please help me refine my program

Answered on April 30, 2014
Created April 29, 2014 at 4:31 PM

Hello all!

I'd appreciate it if someone could have a look at my numbers and make suggestions to improve my program. Here's my (longish) story...

Some info about me, I'm 40. I've been overweight from age 17, but usually no more than 5 to 10 kgs. Since I had my first child, 6 years ago, I've been steadily gaining weight (today 80.7 kg for 163cm - that's 178 pounds for 5ft3), though mostly from terrible eating habits and no exercise.

I tried paleo 5 years ago, I felt much better on it, but found it very hard to sustain.

5 years (and about 15 kilos later), I found myself very unfit, lacking energy, with back problems and of course, hating the extra weight.

So I went paleo again, about 7 weeks ago. This time, I did it gradually. Slowly eliminating non-paleo foods, and I'm doing great. I've had 1 slip-up, and the rest of the time, I'm having no cravings, and no difficulty staying paleo. I can say that this is the way I want to eat for the rest of my life.

So health wise, I'm feeling better. But I need to lose weight. I know, paleo is not about weight, its about health, but I'm carrying about 20kg in excess weight, and that's not healthy.

So after 4 weeks of eating paleo without calorie counting (and not losing any weight), the past 2 weeks, I've been logging everything.

Week 1, I lost 1.6 kg, which I was happy with. Week 2 I only lost 0.2 kg. Here are my numbers, if anyone can see something I can fix, I'd really appreciate your input.

Week 1: (1.6kg lost)

average daily calorie intake= 1500 | av. carb=78g | av. fat=108g | av. prot=75 | total calories burned from exercise=1100 [I did one 24hour fast, very easily and without hunger]

Week 2: (0.2kg lost)

average daily calorie intake= 1476 | av. carb=96g | av. fat=90g | av. prot=78 | total calories burned from exercise=2700 [did 2 x 19 hours fast, again with no difficulty]

I've been exercising for slightly over 5 weeks, and feel fitter and stronger. (I do Ashtanga yoga and Zumba, I also walk 3 times a week at a moderate pace). I would need to sleep better, I'm working on that, the only way I could get more sleep is to sleep earlier. I do go to bed earlier, to get 8 or 9 hours before I have to wake up, but it just takes me forever to fall asleep, no matter how tired I am.

Here are my questions:

1- Are my weight loss expectations too high? Should I be happy with 0.2kg the second week even though I'm exercising more?

2- Are my numbers optimal for weight loss?

3- Could I do something better?

4- Should I change something?

If you've read all this, thank you! And thanks for any input...



on April 30, 2014
at 12:17 PM

Anyone...anyone...? Bueller...?

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2 Answers


on April 30, 2014
at 03:49 PM

Thanks kail.aiello, I've already started tinkering a little with my program to see what works better. I guess you're right, I just have to be patient, and try different combinations until I find what works for me.

Thanks again!


on April 30, 2014
at 02:10 PM

If you're burning THAT many calories during exercise, you probably aren't eating enough. However, I wouldn't go about forcing yourself to eat if you aren't hungry; instead, you could try upping your fat intake. I often think that if someone is overweight and not losing, the program that they're on isn't working for them. Play around with things for a bit until you find what works for you. It took me a while to figure out what worked for me (it's hard to do when you have an overweight body that isn't running very efficiently), but once I did, I felt better than ever, and leaned out a lot. Try weight lifting, upping your calories, lowering your calories, upping your fat, lowering your carbs, upping your carbs, exercising less, cutting out different foods, etc. Figure out what your body truly wants, and it will respond by becoming healthier, stronger, and leaner. Your body wants to be the very best version of itself that it can be; you just have to help it get there!

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