1

votes

Tweaking or Changing PaleoZone-ish meal plan for faster results

Answered on August 19, 2014
Created February 19, 2012 at 7:56 AM

Me: 68 inches, 160 lbs, supposedly 19% body fat

Picture From October http://www.freeimagehosting.net/gy222

My goal: Lose fat

My exercise plan: previously ChaLean Extreme + 2 hours additional exercise + active lifestyle; starting TurboFire with some additional ChaLean Extreme, cycling (2-4 hours on weekends at a leisurely pace) and dance. ~45 minutes intense cardio 6x a week, ~30-45 minutes intense strength training 4x a week, intense intervals 45 minutes 1x a week, yoga 1x a week, low to medium cardio for about 2-4 hours/wk. Physical limits: weak knee

My current diet - estimate (daily): Eggs - 8 whites + 2 whole eggs Chicken breast ~ 1/2 lb a day Vegetables (broccoli, cauliflower, carrots, tomatoes, bean sprouts, spinach) ~ 2 lbs Fruits - about 6-8 servings - mostly apples 1 ear of corn or 1 sm-med sweet potato 1 serving protein shake Olive oil Peanut butter or almonds

I originally started with a Zone diet that I tweaked to make Paleo-esque over time. I haven't been so good about tracking food as I generally eat what's ready. I prepare all my foods beforehand and eat often (2-3 hours). The only time I don't eat something with protein is when I have fruit snacks, which I'm trying to change by incorporating protein shake (not paleo, I know) because I'm just over eggs. The above is based mostly on what I buy at the store each week. I don't eat dairy at all. Sadly, I live in E Asia; fruits, vegetables, seafood, poultry and meats are very expensive. Starches are ridiculously cheap. Other notes: - I find that when I try to cut back on fruits, I end up binging on something atrocious that I don't even really like. -
- I used to weigh about 90 lbs more than I do now and struggled to develop a healthy relationship with food and exercise. I find that food journals, weigh ins, etc., while productive for most, are a slippery slope to unhealthy behaviours. - - I have definitely plateaued. I am changing my exercise regimen and looking into changing my diet to lose fat. A bit from the abs, a bit from the hips but mostly from the thighs. -

My question: How do I alter my diet to promote faster, lasting fat loss without feeling deprived?


1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 24, 2012
at 05:43 PM

You dont need the sweet potato if they dont work for you... They are just a way to get glucose without fructose in fruit. White rice would also work. Swapping out some fruit for white rice. Main thing is to get the exercise intense but shorter in duration. 5 cardio and 3-4 weight lifting is all. The rest could be a hike/walk/relaxing bike ride... 45 minutes is perfect for cardio. And for the sprints it is even less because it is 6-8 short sprints with a 2 min break. Think of building muscle. For cravings eat a protein breakfast. Keep the carbs around workouts.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 24, 2012
at 05:41 PM

You dont need the sweet potato if they dont work for you... They are just a way to get glucose without fructose in fruit. White rice would also work. Swapping oiut some fruit for white rice. Main thing is to get the exercise intense but shorter in duration. 5 cardio and 3-4 weight lifting is all. The rest could be a hike/walk/relaxing bike ride... 45 minutes is perfect for cardio. And for the sprints it is even less because it is 6-8 short sprints with a 2 min break. Think of building muscle. For cravings eat a protein breakfast. Keep the carbs around workouts.

C0b40f1cb191e6e63755b8c6ba6130c4

(55)

on February 24, 2012
at 05:12 PM

Thanks Eric. I get plenty of sleep and my sleep needs have increased. I'm also trying to overhaul my workout to boost results. Essentially shock my body. I noticed this week that I've had major cravings for saltines and anything crispy, salty and carb dense. I generally only want these when I'm very sick. I usually only have cravings for sweets. Any idea why? Will adjust nuts accordingly. Was eating sweet potatoes before, but cut out due to bad knee and association of nightshades with joint problems. Will include to see if it changes anything.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 19, 2012
at 08:09 AM

Whey or Soy for the protein shake?

  • C0b40f1cb191e6e63755b8c6ba6130c4

    asked by

    (55)
  • Views
    1.2K
  • Last Activity
    1278D AGO
Frontpage book

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

2 Answers

2
41e79168f1df5d656b6c4f3fef8c9b46

(630)

on February 19, 2012
at 12:58 PM

Also intermittent fasting. Keep your eating window To 7-8 hrs and fast between. I had great results with 16-20 hr fats. Read up on it to see the benefits and methodical way of introducing.

2
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 19, 2012
at 08:27 AM

Make sure you are getting sleep and avoiding caffeine. Your cardio load is a lot and your diet is high carb in support of that. Any tweaks will have to be made carefully...

Here are some small tweaks...

For the intense intervals once a week. Try switching those out for 6-8 sprints in the 60-100m range with a 2 min break between each...

Have cardio work outs just 5 times a week. One of them being your sprints...

If you are eating soy protein that is not a good idea...

Change out one apple for one sweet potato... Or some small change like that.

Reduce the amount of peanut butter and almonds. The chicken is high in Omega 6 and adding peanut butter and almonds adds to the Omega 6 load.

Swap out the chicken once or twice a week for some wild salmon if possible.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 24, 2012
at 05:43 PM

You dont need the sweet potato if they dont work for you... They are just a way to get glucose without fructose in fruit. White rice would also work. Swapping out some fruit for white rice. Main thing is to get the exercise intense but shorter in duration. 5 cardio and 3-4 weight lifting is all. The rest could be a hike/walk/relaxing bike ride... 45 minutes is perfect for cardio. And for the sprints it is even less because it is 6-8 short sprints with a 2 min break. Think of building muscle. For cravings eat a protein breakfast. Keep the carbs around workouts.

C0b40f1cb191e6e63755b8c6ba6130c4

(55)

on February 24, 2012
at 05:12 PM

Thanks Eric. I get plenty of sleep and my sleep needs have increased. I'm also trying to overhaul my workout to boost results. Essentially shock my body. I noticed this week that I've had major cravings for saltines and anything crispy, salty and carb dense. I generally only want these when I'm very sick. I usually only have cravings for sweets. Any idea why? Will adjust nuts accordingly. Was eating sweet potatoes before, but cut out due to bad knee and association of nightshades with joint problems. Will include to see if it changes anything.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 24, 2012
at 05:41 PM

You dont need the sweet potato if they dont work for you... They are just a way to get glucose without fructose in fruit. White rice would also work. Swapping oiut some fruit for white rice. Main thing is to get the exercise intense but shorter in duration. 5 cardio and 3-4 weight lifting is all. The rest could be a hike/walk/relaxing bike ride... 45 minutes is perfect for cardio. And for the sprints it is even less because it is 6-8 short sprints with a 2 min break. Think of building muscle. For cravings eat a protein breakfast. Keep the carbs around workouts.

Answer Question


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