5

votes

Portion Size question and fat loss?

Answered on August 19, 2014
Created November 16, 2010 at 2:21 PM

I come from a competitive bodybuilding background where I ate every 2-3 hours, 6-8 times a day, consisting of low fat, mod protein, and high carbs. After I realized my health was on a downward spiral, I decided to stop competing and jumped on the Paleo Solution. The transition was tough at first, but I have completely cut out all grains, legumes, and only have a little cream in my decaf in the morning. I am only eating 3 meals now with an occasional snack of nuts/seeds. My energy is definitely better, and my health has made significant improvements over the past 3 months that I have been strict Paleo. However, my fat loss has been a bit disappointing. I am by no means fat, 5'5", 148lbs, but I do not have the six pack I expected when I started the diet. I know I am definitely eating less calories than my bodybuilding diet, so I know I am not over-consuming. The bodybuilder in me says that my portions are too large, but with only eating 3 meals, how else would I get sufficient calories to support recovery from exercise?

So my question is, how do I know if I am eating enough or eating too much? With only eating 3 meals and a snack now, by the time my meal comes around I am pretty hungry, so I usually eat 8oz of meat with a ton of veggies. I eat a minimal amount of fruit, 2-3 servings a week, and 1-2 tuberous carb servings a week. I never understood the concept of "eat until you are full" because I never know if I am full until at least 40 minutes after I eat. I still want to be able to perform during exercise, but I want to be as lean as possible.

32652cb696b75182cb121009ee4edea3

(5802)

on March 14, 2013
at 01:04 PM

Thanks for the 10 hours rec! Makes me not feel crazy. I have 4 kids and my husband is deployed. I usually go to bed at 8 with the kids and get up at 6. Seems like a crazy amount of sleep, but I feel like I need it right now.

1bbcd2122d9c75b07440f22ef57d6448

(2934)

on March 14, 2013
at 12:57 PM

The carb curve can be deceiving. Sure, if you're following the Primsl exercise plan to a T, 150g of carbs will probably be enough. Lots of people,however,work a lot harder than that, and tank their performance trying to mix two different strategies. Robb Wolf has some good writings on carbs and exercise. If you're worried about exercise and performance,try positioning your carb-dense foods around workouts and following a lower-carb model the rest of the time.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on November 18, 2010
at 12:51 PM

You maybe right. As a former competitive bodybuilder your used to seeing results fairly quick. Patients has never been my strong suit.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on November 18, 2010
at 12:50 PM

I think 7.5 is enough, the problem is the interrupted sleep by the kids, but not much i can do about that. I'm trying to get to bed earlier, but by the time the kids are down and we clean up and get ready for the next day its like 8:30ish. I wish I had time for a nap. I work in law enforcement, so sleeping on the job is not an option..lol. I used to take BCAA's but they are hard on my stomach especially if it is empty. I think it is just to concentrated.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on November 17, 2010
at 09:22 PM

I also approve of adult naptime!

A968087cc1dd66d480749c02e4619ef4

(20436)

on November 17, 2010
at 08:00 PM

This answer, FTW. 7.5 hours of sleep is better than 6 and it may be enough for you - or it may not. Do you wake up before the alarm? If not, then you probably need more. A potential solution if you can swing it is a nap - midday or afternoon. I sometimes sleep in my car on my lunch break.

A968087cc1dd66d480749c02e4619ef4

(20436)

on November 17, 2010
at 07:55 PM

I've never seen any real science behind the Zone's 30/30/40 recommendation. Mark Sisson generally can be trusted - but he recommends different levels of carb intake for different goals/needs.

A968087cc1dd66d480749c02e4619ef4

(20436)

on November 17, 2010
at 07:48 PM

Really great question! Well asked with all the pertinent details included.

5de2fffda92c0bf2be7ede10cad55546

(1781)

on November 16, 2010
at 11:44 PM

I heartily endorse the BCAA, about 20-30g before and after training and give fasted a good go. It really is much better in the fasted state when adapted. I also agree that IF will give you a better feel for satiety. You need to learn to listen to your body and back away from the plate before you feel full. A little hunger won't kill you.. ;p

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on November 16, 2010
at 03:31 PM

Don't get up later then, go to bed earlier.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on November 16, 2010
at 03:31 PM

Try BCAA pre workout instead of a meal for lifting

22212e9ba2a041e6da6c963d4d41615a

(5773)

on November 16, 2010
at 03:16 PM

I am definitely under 100 carbs. My workouts are 2-3 days with weights, 1 day of tabata sprints, and 1 day of walking. Its hard from me to get uninterrupted sleep with an infant and toddler. I'm happy if I am only interrupted once a night. I get 7.5 hours and I know that is an area of improvement, however, with the kids some things I cant fix.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on November 16, 2010
at 02:51 PM

I have done some intermittent fasting and it helped me go from 8 meals to 3 meals a day, so I will continue that. I will drop the snacking and I do some training in a fasted state. However, I cannot do heavy lifting without eating before. My strength significantly decreases. I have gone from 6 hours to 7.5, but with 2 kids (1 infant and 1 toddler) I am up at least once a night. As it is I am in bed by 10pm and up at 5:30am....wife and I have a long commute so getting up later is not really an option.

  • 22212e9ba2a041e6da6c963d4d41615a

    asked by

    (5773)
  • Views
    3.4K
  • Last Activity
    1279D AGO
Frontpage book

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

6 Answers

12
4b97e3bb2ee4a9588783f5d56d687da1

on November 16, 2010
at 02:32 PM

The best way I've found to control how much I eat and honestly know when I need more is intermittent fasting.

Drop the snacking if weight loss is your goal, snacking keeps you in storage mode.

Exercise fasted. This rips fat off you!

Nuts stall most people. Try going without them for a bit.

Keep your tubers and higher carb intake as a post workout meals so the storage goes preferentially to muscles

I eat 1-2 times a day only when hungry. If you eat too large a meal the previous night, you won't get hungry as soon. If your lunch I too big, you won't be as hungry for dinner. The difficulty here is breaking the tradition of eating and realizing it's ok to only eat when you feel like it.

If you aren't fat adapted yet, your blood glucose will drop a little and induce a mild hunger, if it's not severe, suck it up. If it's strong, only feed it a little. A couple weeks and you'll be adapted and really won't get hungry often and never overpoweringly.

And because it needs to be said more: with today's stresses of life, sleep more. Poor sleep stalls weightloss like nothing else, especially that last little bit hiding beastly abs!! Shoot for 10hrs

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on November 16, 2010
at 03:31 PM

Don't get up later then, go to bed earlier.

A968087cc1dd66d480749c02e4619ef4

(20436)

on November 17, 2010
at 08:00 PM

This answer, FTW. 7.5 hours of sleep is better than 6 and it may be enough for you - or it may not. Do you wake up before the alarm? If not, then you probably need more. A potential solution if you can swing it is a nap - midday or afternoon. I sometimes sleep in my car on my lunch break.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on November 18, 2010
at 12:50 PM

I think 7.5 is enough, the problem is the interrupted sleep by the kids, but not much i can do about that. I'm trying to get to bed earlier, but by the time the kids are down and we clean up and get ready for the next day its like 8:30ish. I wish I had time for a nap. I work in law enforcement, so sleeping on the job is not an option..lol. I used to take BCAA's but they are hard on my stomach especially if it is empty. I think it is just to concentrated.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on November 17, 2010
at 09:22 PM

I also approve of adult naptime!

5de2fffda92c0bf2be7ede10cad55546

(1781)

on November 16, 2010
at 11:44 PM

I heartily endorse the BCAA, about 20-30g before and after training and give fasted a good go. It really is much better in the fasted state when adapted. I also agree that IF will give you a better feel for satiety. You need to learn to listen to your body and back away from the plate before you feel full. A little hunger won't kill you.. ;p

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on November 16, 2010
at 03:31 PM

Try BCAA pre workout instead of a meal for lifting

22212e9ba2a041e6da6c963d4d41615a

(5773)

on November 16, 2010
at 02:51 PM

I have done some intermittent fasting and it helped me go from 8 meals to 3 meals a day, so I will continue that. I will drop the snacking and I do some training in a fasted state. However, I cannot do heavy lifting without eating before. My strength significantly decreases. I have gone from 6 hours to 7.5, but with 2 kids (1 infant and 1 toddler) I am up at least once a night. As it is I am in bed by 10pm and up at 5:30am....wife and I have a long commute so getting up later is not really an option.

32652cb696b75182cb121009ee4edea3

(5802)

on March 14, 2013
at 01:04 PM

Thanks for the 10 hours rec! Makes me not feel crazy. I have 4 kids and my husband is deployed. I usually go to bed at 8 with the kids and get up at 6. Seems like a crazy amount of sleep, but I feel like I need it right now.

0
3020fb359dfbedaf90f1611b036d3432

(1138)

on November 17, 2010
at 02:16 AM

I still want to be able to perform during exercise, but I want to be as lean as possible.

You might need to sacrifice performance for weight loss, at least temporarily. It sounds strange, but my own fat loss stall was remedied partly by exercising LESS, concentrating more on lifting really heavy and sprinting quickly throughout the week with enough recovery and rest time. Overtraining is as much a detriment to achieving leanness as overeating.

0
5de2fffda92c0bf2be7ede10cad55546

(1781)

on November 16, 2010
at 11:50 PM

Maybe 3 months isn't long enough to judge results. It can take up to a month to switch the metabolism around and adjust to the new nutrient ratios. Fat loss is a very personal and variable thing. Track calories on fitday.com for a while but don't stress about it. You are doing the best thing for your body, it will shed the fat when ready.

22212e9ba2a041e6da6c963d4d41615a

(5773)

on November 18, 2010
at 12:51 PM

You maybe right. As a former competitive bodybuilder your used to seeing results fairly quick. Patients has never been my strong suit.

0
8ce2e69af79dcb1488f776efc1c54052

on November 16, 2010
at 03:08 PM

In adding to Alison's comment's I'd look up Mark Sisson's Carb Curve on www.marksdailyapple.com It's a great place to start.

Exercise - What are you going beside lifting? I'd recommend 2-3 METCONs a week as well as some walking (walking doesn't sound cool but it works for burning fat....much better than running).

Sleep - Make sure that you are getting at least 8 hours of QUALITY sleep ( sleep in a dark room with NO light from alarm clocks, etc) Lack of sleep can destroy your fitness! Check out the book - "Lights Out - Sleep, Sugar and Survival" by TS Wiley

22212e9ba2a041e6da6c963d4d41615a

(5773)

on November 16, 2010
at 03:16 PM

I am definitely under 100 carbs. My workouts are 2-3 days with weights, 1 day of tabata sprints, and 1 day of walking. Its hard from me to get uninterrupted sleep with an infant and toddler. I'm happy if I am only interrupted once a night. I get 7.5 hours and I know that is an area of improvement, however, with the kids some things I cant fix.

1bbcd2122d9c75b07440f22ef57d6448

(2934)

on March 14, 2013
at 12:57 PM

The carb curve can be deceiving. Sure, if you're following the Primsl exercise plan to a T, 150g of carbs will probably be enough. Lots of people,however,work a lot harder than that, and tank their performance trying to mix two different strategies. Robb Wolf has some good writings on carbs and exercise. If you're worried about exercise and performance,try positioning your carb-dense foods around workouts and following a lower-carb model the rest of the time.

0
52a0f9552d0d9f732167f0bd1ff6ed07

(168)

on November 16, 2010
at 02:56 PM

Look up the Cross Fit nutrition model. Their site goes into more detail but the breakdown is based on your lean body mass and follows a 30-30-40 fats-proteins-carbs model. There's also Mark Sisson's model that's more 50-25-25 fats-proteins-carbs. Hopefully these will get you feeling on track, good luck!

Crossfit.com - look for the "getting started" tab; Marksdailyapple.com - "definitive eating guide" or sim. titled article

A968087cc1dd66d480749c02e4619ef4

(20436)

on November 17, 2010
at 07:55 PM

I've never seen any real science behind the Zone's 30/30/40 recommendation. Mark Sisson generally can be trusted - but he recommends different levels of carb intake for different goals/needs.

-1
153573bf4bacab32d6ca1f3a71851016

on March 14, 2013
at 12:39 PM

Thank you! Your answers and all questions are very infomative for me! I'll write an article about portion size on my blog

Answer Question


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