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Tweaking to reach optimal Body Composition - need some Hacking!!

Answered on September 12, 2014
Created January 31, 2011 at 5:24 AM

I am a 37 yr old male, 15% body fat, 180lbs. Eat 95% Paleo, no dairy. My 5% comes in the form of night time sugar. Dried Fruit, the occasional tablespoon or two of chocolate chips, or my own home made Paleo Cookies (Prune, Almond Meal & Honey base with coconut, walnuts, raisins,etc.) Yummy!

Work out 5-6 times a week with this schedule: Mon - 5K run 7:30min mile, Circuit Weight Train - Heavy Resistence for 30min Tues - Squats, Pull Ups, Ab work, light swim Weds - Sprints, circuit weight train Thurs - 5K run, weighted pull ups, push ups Friday - Yoga & Ab work, massage Sat - 10K run Sunday - rest On weight training days I do post workout drink of Bio-Chem Protien, Gluten/Dairy Free + 2 teaspoons of Glutamine mixed with 10 ounces of Coconut Water.

Regular Meal Plan: Breakfast: 3 Omega eggs + broccoli cooked in grease of 3-4 strips of bacon. Lunch: 10 ounces of chicken breakst + avocado Dinner: 10 ounce grass fed steak + crap load of veggies (roasted brussells, etc) Snacks: Jerky (2X week), Apple (2X week), Celery + Almond Butter (2X week) Night Time Treats: Paleo Cookie (mentioned above, chocolate chips 2X week) Daily Suppliments: Fish Oil, 4000IU D3, Vit C

Average Daily Intake, tracked by Lose It:
115g of Fat - 45% 140 g of Carbs - 25% 170G of Protein - 30%

Looking at my percentages and Grams I think I am getting too much Carbs (according to Mark's Daily Apple, I should be below 100g to be loosing weight). But most of those are coming from Vegtables. How can that be bad or keeping weight on?

So, Paleo Hackers:
I want to be at or just below 10% Body Fat. Want to loose these last 10-15lbs and put on some more muscle and for the first time in my life actually see my abs!! I have thought of Inter Fasting, but not sure how to integrate into this??

Sorry for the long explanation but I thought I would lay it all out there!

Hack Away!!

James

7e746be2f0e550a8cd7df881322ae705

(18701)

on February 01, 2011
at 01:57 AM

I would drop the night time treat for a month and workout fasted if you can. Keep your carbs under 100 grams. Try this for a month while keeping the snacks of jerky/apple/celery+almond butter. If that doesn't work, then drop your "treats". I think you have to have something to look forward to or you won't stick to it and the cheats become bigger and badder.

7e746be2f0e550a8cd7df881322ae705

(18701)

on February 01, 2011
at 01:54 AM

Yes, I lost 100lbs and was a total cardio bunny, it is super weird to get used to the idea of working out less, just give yourself a month. I lost the last 10lbs and have kept off the 110 lbs with 20 minutes of HIIT three days a week!

7a1d67d93f254b982e0be4e54086cb4a

(415)

on January 31, 2011
at 04:34 PM

I totally get this. I'm a former fat guy, l've lost close on 100 lbs over 2 years, the last 40-50 or so paleo...I was exercising everday and when I someone gave me the advice to cut back, I didn't believe them/was terrified to try it...At that point I was thinking: 'I'm a fat guy, I need to exercise every day'. Fortunately or unfortunately, your body will hang onto the fat if you push it too hard.

2cbe2bb5a35a1d0de885620e6149b4af

(0)

on January 31, 2011
at 06:34 AM

Thanks Chris for the feedback, the less is more plan fits with what Keith said below. I will try it out although doing 'less' workouts makes me nervous.

2cbe2bb5a35a1d0de885620e6149b4af

(0)

on January 31, 2011
at 06:33 AM

I will get that book, thanks. Dang, those are my only cheats...and if someone would have told me an apple was a cheat 5 months ago I would have laughed. Appreciate the feedback.

7a1d67d93f254b982e0be4e54086cb4a

(415)

on January 31, 2011
at 05:47 AM

I posted below about the workout, but Rebecca is right here too...my view is: sugar is poison for a lot of folks. Even 'good' food like fruit has sugar...which can really work against your efforts to lose weight. Cut out the sugar of any kind.

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5 Answers

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2
7a1d67d93f254b982e0be4e54086cb4a

(415)

on January 31, 2011
at 05:43 AM

You exercise way too much. I was doing something similar though a bit less drastic and the weight stayed on. Cut back on the exercise: more isn't better, better is better.

I would specifically cut out the running and just do some walking instead and/or sprints.

Keep the resistance training to 2 to 3x's per week, brief and intense is your friend.

You sound close to me (male, 5' 8"; 170 lbs about 15% BF, 43 yo...I got here by cutting back on the exercise...too much exercise kept the weight on...I've lost weight as I have reduced the exercise to: hard and quick resistance training 3x's per week (no more than 20 mins and usually a lot shorter); sprinting 2 x's per week and lots of walking--that's it. My body fat has continued to fall using this workout regime + paleo eating.

7e746be2f0e550a8cd7df881322ae705

(18701)

on February 01, 2011
at 01:54 AM

Yes, I lost 100lbs and was a total cardio bunny, it is super weird to get used to the idea of working out less, just give yourself a month. I lost the last 10lbs and have kept off the 110 lbs with 20 minutes of HIIT three days a week!

2cbe2bb5a35a1d0de885620e6149b4af

(0)

on January 31, 2011
at 06:34 AM

Thanks Chris for the feedback, the less is more plan fits with what Keith said below. I will try it out although doing 'less' workouts makes me nervous.

7a1d67d93f254b982e0be4e54086cb4a

(415)

on January 31, 2011
at 04:34 PM

I totally get this. I'm a former fat guy, l've lost close on 100 lbs over 2 years, the last 40-50 or so paleo...I was exercising everday and when I someone gave me the advice to cut back, I didn't believe them/was terrified to try it...At that point I was thinking: 'I'm a fat guy, I need to exercise every day'. Fortunately or unfortunately, your body will hang onto the fat if you push it too hard.

best answer

3
E1fd3a5ea90cdbceb8a2aa4bcfa1b923

(474)

on January 31, 2011
at 05:51 AM

Cut out the dried fruit, cookies, chocolate chips, and apples. Get a copy of Starting Strength by Mark Rippetoe and follow his program instead of the one you are using now. It doesn't matter how much you have lifted weights in the past. For now you need to simplify what you are doing and give yourself time to recover. Sprint one day a week. Go for long walks instead of runs. Swim for fun, not for conditioning. Give it a month and you should see some significant changes.

2cbe2bb5a35a1d0de885620e6149b4af

(0)

on January 31, 2011
at 06:33 AM

I will get that book, thanks. Dang, those are my only cheats...and if someone would have told me an apple was a cheat 5 months ago I would have laughed. Appreciate the feedback.

1
1baee29895c245c3d24bf6421ee4a9f7

(225)

on January 31, 2011
at 12:33 PM

Also, loose the processed crap protein supplements. Replace with high-quality protein or at least "Natural" chicken. Protein Powders are the HFCS of the dairy industry in the opinion of several dairy farmers, notably:

http://www.charmcitykettlebells.com/dietary-nutritional-planning/a-farmer-weighs-in-on-whey/

Additionally, I'd ask yourself how badly you want it. If you want it that badly, you won't cheat. And if you don't want it bad enough you will. Plain and simple. Not judging, just saying.

What's your sleep look like? I found that when I went from getting 5-6 hours a night to 7-9 I started loosing more.

1
4b97e3bb2ee4a9588783f5d56d687da1

on January 31, 2011
at 10:55 AM

Check out previous answers to similar questions.

http://paleohacks.com/questions/18531/plateaued-or-stalled-help#ixzz1Cbp2cAMX

and

http://paleohacks.com/questions/19501/what-paleo-foods-should-i-avoid-while-leaning-out/19508#19508

=====================

This is becoming a seriously common question

0
Ab0369a70755bd07f44292b4ca8b2260

on January 31, 2011
at 05:35 AM

Some people have a greater sensitivity to carbs, and even carbs coming from veggies are carbs. You can't be eating a ton of veggies and the sweets at night and sticking at 140g.

My suggestion would be to take a week and weigh and measure everything you eat, no exceptions. This is the only way you can be sure of what you are consuming and then get your carbs to 100g or less.

I would also cut out all dried fruit, sugar etc.

7a1d67d93f254b982e0be4e54086cb4a

(415)

on January 31, 2011
at 05:47 AM

I posted below about the workout, but Rebecca is right here too...my view is: sugar is poison for a lot of folks. Even 'good' food like fruit has sugar...which can really work against your efforts to lose weight. Cut out the sugar of any kind.

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