0

votes

What am I doing incorrectly here. Hack me people! please!

Answered on August 19, 2014
Created August 24, 2013 at 5:19 PM

Hey everyone! I need some advice. I keep reading differing answers to the questions I have. Here are my goals: -lose 20 lbs -tone -gain strength -not go crazy being rigid -shorten time spent in gym -I want to have this be a lifestyle, not a stint to lose weight.

not too much to ask, yeah? I dont think so!

I have tried the unweighed, unmeasured Paleo approach-- I lose about 5 lbs and then stay there.

I have tried the calorie restriction approach while staying Paleo, I lose about 5 lbs and then end up feeling weak, headaches, bad moods, its just not realistic.

I always end up switching back to eating unweighed/unmeasured, and gain the weight back. super annoying.

My Paleo is, for the most part, very accurate and clean. minus a few caveats that I am thinking coudl be what is tripping me up? thoughts? -I dont eat processed sugar. -i eat nuts and seeds -loads of coconut -loads of veggies (no potatoes) -no grains, no dairy -nothing processed

My workouts: 5 days a week, alternate between 25 minute sprint workout and 2/3 strength trainings. (i Body Pump class at 24 hr fitness) and 2 free weight workouts on my own, 30 minutes, heavy lifting.

-my sleeping and stress in right on the money

Am i eating to many calories? is it the nuts? the coconut? the occasional fruit? I dont even drink alcohol. How can I tweak this so I am on track?

Thank you so much for any advice!

618fc5298c4a96b817c4918c795a875f

(1217)

on August 26, 2013
at 10:01 PM

How tall are you and how much do you weigh? How old are you? Between your restrictive eating, exercise schedule, former behavior described by you as "killing yourself on the treadmill", I think you are setting yourself up for a metabolic crash at some point. What are your goals, other than this weight loss and looking lean? Are you a fitness model? A trainer? Do you want to have children, or have you already have them? Are you thinking long term about your HEALTH, or just about the way you look? Maybe your body is comfortable with those 20lbs that you want gone.

3013d1b44fd7f65b4c8412f229d1d00e

on August 26, 2013
at 09:25 PM

Great that you're drinking the water, and killing the nuts for a bit. It is difficult for me (or anyone) to respond without knowing (1) How many calories a day you eat and (2) how many you need. You can find out the answer to #2 here--http://keto-calculator.ankerl.com/--and tracking your macros (for even a couple of weeks) will help you answer #1. (Note that this is a ketogenic food plan website, but the BMR TDEE info you'll get can be used for any food path you choose.)

2658a71f7103264318fd915a68791ed9

on August 25, 2013
at 11:53 PM

Allison- thank you! I'll will certainly try just doing the strength training 3x a week and see how I do on that schedule... When I was leaner doing cardio, I was not flabby, I was toned, lean, and strong. Who knows. I would also kill myself on the treadmill, which is just not even close to fun. I think I also need to get my nutrition dialed in a little more... a few tweaks and cutbacks. Thanks you again for your advice! I'm goin' for it!

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on August 25, 2013
at 05:32 PM

this one. By three days a week--try a M/W/F split or a Sun/T/Th spit. I highly recommend finding a really great strength training coach to help you out and allay your fears. It's worth the investment, if you care about your body, which it seems you do. I seriously used to be addicted to cardio, but taking that leap of fate and giving up the intense cardio is helping me towards the body and strength on my dreams. I do think that the powerwalking plus your other activities is too much, but seek out a professional and get their opinion.

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on August 25, 2013
at 05:30 PM

By "leaner" do you mean lighter on the scale? I used to be lighter on the scale when I did cardio 5X a week--I weighed 107lbs. I weight 123-5 now, but I look so much better naked than I did at 107lbs--my abs are beginning to show and I am no longer flabby. I used to think that I needed lots of cardio to stay lean but that's b/c my metabolism was messed up. I was starving my body, and it was holding onto as much fat as possible. Doing more and more cardio was the only way to lose scale weight. When I stopped doing cardio (trusting my trainer), I did gain weight but lost inches. Trust me on

2658a71f7103264318fd915a68791ed9

on August 25, 2013
at 03:11 PM

ALso, with the strength training-- you say 3 days/week. Every other day? every 2 days? How much recovery time do I need in between strength workouts. I get such varying answers on this one.

2658a71f7103264318fd915a68791ed9

on August 25, 2013
at 03:09 PM

I do listen to Robb Wolf, along with many other paleo type podcasts and have scaled back my cardio dramatically over the past 2 years. Now I am only doing the 25 min of power walk & sprints 2x/week. Should I stop that altogether as well? I will say this; when I was a "cardio junkie" i was much leaner, it was easier to stay lean as well. is there any truth to the idea that some bodies do need the cardio more than others? Im a slow burner. Or is it truly all about the food. Im open here, I am not attached to one way or another, all advice it welcomed! Thank you!

Cc45f06e3ff3b2bc77504a9c5b56d271

(30)

on August 25, 2013
at 03:06 PM

Calories do count, but not to the degree that CW will lead you to believe. A lot of people mistake the paleo lifestyle for an all you can eat pass on fats. I wouldn't recommend counting necessarily, but I would snack less if you're a big snacker...those here and there snacks definitely add up. Also I would recommend again looking into intermittent fasting if you really feel like you've hit a plateau that you cant seem to overcome.

2658a71f7103264318fd915a68791ed9

on August 25, 2013
at 03:05 PM

Thank you PortlandPandy! Yes, I have decided to cut out the nuts altogether for a bit to see what happens. What about dairy? I don't eat any now, but easily could for fat/protein sources. Where should my macros be for fat loss? I do drink salted water and have done so for years, even before paleo came into my life. And you're saying, NO sprinting whatsoever? I have scaled back my cardio over the past 2 years so now all I do is the 25 minutes 2x/week. Still too much? I can walk, I'm cool with that too. I am also very active at work, maybe I should just stick with that cal. expenditure.

Aff97e82eccef9d957abdd7317f72457

(180)

on August 25, 2013
at 01:58 AM

absolutely agree with Allison. Last year I was working out 6 days a week (lots of running, HIIT and weight training) and getting no where, despite caloric restriction and clean paleo eating. I now weight train 3x/week and walk an hour 5-6 days a week and am dropping weight quickly and leaning out! I'm also sleeping like a baby and my mood is a lot calmer, so I know my cortisol levels are much better on this exercise schedule. Exercise smarter not harder!

2658a71f7103264318fd915a68791ed9

on August 24, 2013
at 10:04 PM

Cameron! Thank you. I should mention that I rarely do wight myself on the scale. I go mostly off the way my clothes fit and the way my body looks. I occasionally started weighing myself to see what was up. I think I need to cut out the nuts altogether. But should i be counting calories? is there ay truth to any of that?

  • 2658a71f7103264318fd915a68791ed9

    asked by

    (0)
  • Views
    1.2K
  • Last Activity
    1427D AGO
Frontpage book

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

4 Answers

1
B2eb3ff4456b2408e6db558072e7d3f2

on August 25, 2013
at 01:29 AM

Your seem to be working out way too much, especially cardio. Workouts ARE stressors. If you strength train too much or do too much cardio, you create cortisol in your body, which will inhibit your weightloss. Moreover, too much cardio will negate your strength gains. It's very difficult to tone and put on muscle when you are doing too many intense cardio sessions. Rob Wolf has a few articles on this--I suggest listening to his podcast. Also, the everyday paleo podcast (Jason Sieb and Sara Fargoso) talk about situations like yours all the time. Less really is more. Furthermore, if your body isn't getting enough fuel for those workouts, your going to put your metabolism in starvation mode. If I were you, I would limit your workouts to 3 lifting sessions a week + lots of walking. Put, check out the experts--this is a very common topic.

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on August 25, 2013
at 05:32 PM

this one. By three days a week--try a M/W/F split or a Sun/T/Th spit. I highly recommend finding a really great strength training coach to help you out and allay your fears. It's worth the investment, if you care about your body, which it seems you do. I seriously used to be addicted to cardio, but taking that leap of fate and giving up the intense cardio is helping me towards the body and strength on my dreams. I do think that the powerwalking plus your other activities is too much, but seek out a professional and get their opinion.

Aff97e82eccef9d957abdd7317f72457

(180)

on August 25, 2013
at 01:58 AM

absolutely agree with Allison. Last year I was working out 6 days a week (lots of running, HIIT and weight training) and getting no where, despite caloric restriction and clean paleo eating. I now weight train 3x/week and walk an hour 5-6 days a week and am dropping weight quickly and leaning out! I'm also sleeping like a baby and my mood is a lot calmer, so I know my cortisol levels are much better on this exercise schedule. Exercise smarter not harder!

2658a71f7103264318fd915a68791ed9

on August 25, 2013
at 03:11 PM

ALso, with the strength training-- you say 3 days/week. Every other day? every 2 days? How much recovery time do I need in between strength workouts. I get such varying answers on this one.

2658a71f7103264318fd915a68791ed9

on August 25, 2013
at 11:53 PM

Allison- thank you! I'll will certainly try just doing the strength training 3x a week and see how I do on that schedule... When I was leaner doing cardio, I was not flabby, I was toned, lean, and strong. Who knows. I would also kill myself on the treadmill, which is just not even close to fun. I think I also need to get my nutrition dialed in a little more... a few tweaks and cutbacks. Thanks you again for your advice! I'm goin' for it!

2658a71f7103264318fd915a68791ed9

on August 25, 2013
at 03:09 PM

I do listen to Robb Wolf, along with many other paleo type podcasts and have scaled back my cardio dramatically over the past 2 years. Now I am only doing the 25 min of power walk & sprints 2x/week. Should I stop that altogether as well? I will say this; when I was a "cardio junkie" i was much leaner, it was easier to stay lean as well. is there any truth to the idea that some bodies do need the cardio more than others? Im a slow burner. Or is it truly all about the food. Im open here, I am not attached to one way or another, all advice it welcomed! Thank you!

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on August 25, 2013
at 05:30 PM

By "leaner" do you mean lighter on the scale? I used to be lighter on the scale when I did cardio 5X a week--I weighed 107lbs. I weight 123-5 now, but I look so much better naked than I did at 107lbs--my abs are beginning to show and I am no longer flabby. I used to think that I needed lots of cardio to stay lean but that's b/c my metabolism was messed up. I was starving my body, and it was holding onto as much fat as possible. Doing more and more cardio was the only way to lose scale weight. When I stopped doing cardio (trusting my trainer), I did gain weight but lost inches. Trust me on

1
Cc45f06e3ff3b2bc77504a9c5b56d271

on August 24, 2013
at 05:30 PM

Maybe you are putting too much stock into what the scale says. I recommend using other methods of tracking your progress. You could use a particular piece of clothing that doesn't fit like it used to, take measurements with tape, or have your body fat percentage actually measured. It couldn't hurt to try to scale down the frequency of intense workouts and increase the amount of low level activity in your day to day life (just assuming since it was not mentioned.) It also couldn't hurt to go easier on the nuts as the majority of the fat in your diet should come from animal fats. Personally my budget right now doesn't really afford me the luxury of buying too many nuts so i just focus on trying to get it from animal sources and the occasional homemade mayo. You could always give intermittent fasting a try too...just don't take it to the extreme. Hope this helps : ).

2658a71f7103264318fd915a68791ed9

on August 24, 2013
at 10:04 PM

Cameron! Thank you. I should mention that I rarely do wight myself on the scale. I go mostly off the way my clothes fit and the way my body looks. I occasionally started weighing myself to see what was up. I think I need to cut out the nuts altogether. But should i be counting calories? is there ay truth to any of that?

Cc45f06e3ff3b2bc77504a9c5b56d271

(30)

on August 25, 2013
at 03:06 PM

Calories do count, but not to the degree that CW will lead you to believe. A lot of people mistake the paleo lifestyle for an all you can eat pass on fats. I wouldn't recommend counting necessarily, but I would snack less if you're a big snacker...those here and there snacks definitely add up. Also I would recommend again looking into intermittent fasting if you really feel like you've hit a plateau that you cant seem to overcome.

0
3013d1b44fd7f65b4c8412f229d1d00e

on August 26, 2013
at 09:41 PM

Also, only you can determine which method is best for your weight loss (ditto food types). Dairy, eggs may/may not be great foods for you, or they may work after lifting, but not before. And as the phrase "strength workouts" means different things to different people (some do only 5x5 compound exercises with barbells; others lots of isolation exercises with dumbbells; some use machines; others do a mix), you may get more help if you're specific about the type of workouts you do: provide (1) the type of exercises (2) sets (3) reps and weight.

Example: I lift 3X a week. 2X this week I did a reduced 5x5 (five sets of five reps) for two exercises: standing shoulder presses and deadlifts. For shoulder presses: I do 5 sets of 5 reps of 40 pounds (5x5x40--also known as 5 sets across)--not including warmup sets. Deadlifts: 5x5 reverse pyramid: 110x5; 100x5; 90x5; 80x5, 70x5 (not including warm-up sets).

I also did the same shoulder press routine on the 3rd day, along with pyramiding front squats: 5x20; 5x30; 5x35; 5x40; 5x45.

So: provide your food and exercise info, and you'll get better assistance here. Again, good luck.

0
3013d1b44fd7f65b4c8412f229d1d00e

on August 25, 2013
at 12:59 AM

I started losing weight again when I cut the nuts out, so I would definitely do that (you can always add them back after 30 days or so, if you wish). And, as Cameron noted, the scale isn't the way to go. Sometimes I drop major inches but the numbers don't change on the scale (and then they do...).

I would encourage you to track your food macros for a while--90 days?--as that will give you an excellent source of info about the effects of your food choices. Besides, not knowing the composition of the food you eat (much less the calories), it is difficult to offer much more than general suggestions. For example (and this happened to me), you may not be eating enough food (which seems counter-intuitive, but is a reason many of us don't drop the weight). Some other ideas:

  • Drink more water, especially salted water (assuming you are low-carbing--otherwise skip the salt). --Focus (again, for a while--30-90 days) on compound lifts in the gym, and ditch the cardio. Try a 5x5 routine (less than an hour), lift heavy, get done, and get out. Maybe walk instead of the intense cardio.

Good luck.

3013d1b44fd7f65b4c8412f229d1d00e

on August 26, 2013
at 09:25 PM

Great that you're drinking the water, and killing the nuts for a bit. It is difficult for me (or anyone) to respond without knowing (1) How many calories a day you eat and (2) how many you need. You can find out the answer to #2 here--http://keto-calculator.ankerl.com/--and tracking your macros (for even a couple of weeks) will help you answer #1. (Note that this is a ketogenic food plan website, but the BMR TDEE info you'll get can be used for any food path you choose.)

2658a71f7103264318fd915a68791ed9

on August 25, 2013
at 03:05 PM

Thank you PortlandPandy! Yes, I have decided to cut out the nuts altogether for a bit to see what happens. What about dairy? I don't eat any now, but easily could for fat/protein sources. Where should my macros be for fat loss? I do drink salted water and have done so for years, even before paleo came into my life. And you're saying, NO sprinting whatsoever? I have scaled back my cardio over the past 2 years so now all I do is the 25 minutes 2x/week. Still too much? I can walk, I'm cool with that too. I am also very active at work, maybe I should just stick with that cal. expenditure.

Answer Question


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