Paleo Diet for Abs/Lower body fat - PaleoHacks.com

Paleo Diet for Abs/Lower body fat

2012-10-10T09:19:36Z

I've been following Paleo for about half a year now and I've seen significant improvements in my running and overall fitness, which is definitely a plus. I'm a growing 15-year old who's running everyday and goes to the gym three times a week (squats, deadlifts, presses etc), so this is more or less what I'm having daily:

Post-Run Breakfast: 4 eggs in coconut oil, ground beef, vegetables, sweet potato

Lunch: A lot of vegetables, 2 large grilled chicken breasts, extra virgin olive oil

Post-Gym: 1 whole fresh coconut, water and meat (if I go to the gym that day)

Dinner: White rice, grilled fish/chicken breasts, stir-fried leafy greens in coconut oil with aromatics or some curry made with coconut milk or bone broth

Supper: Fresh fruits (berries, plums)

I'd like to get more toned (aka lose the slight chubbiness/flabbiness around the stomach and arms especially) and lower my body fat; are there any foods or macros that I should avoid or add to my diet?

*I find I bonk and get really tired after eating white rice so I usually have it for dinner so that I can go to bed early since I get up early to run. Just a side note.

Answer by David McC for Paleo Diet for Abs/Lower body fat

2012-10-10T09:53:11Z

I think you need to get clear what you want. You say you want to get more toned aka lose slight chubbiness around the stomach and arms.

The two things are entirely different. Chubbiness is a matter of (lack of) leanness ie to achieve your goal you need to lose weight. Toning is muscular, depending on your viewpoint it's either size or strength.

If you want to get stronger or bigger, then you need to lift heavy things and for lots of reasons you probably need to stop the cardio until you are the size you want to be. This guy explains better than me how to go about it http://www.bodybyscience.net/home.html/?page_id=18, but you should also look at http://skylertanner.com/ & http://www.marksdailyapple.com/subscribe-to-blog/#axzz28t7TS6Fe & http://www.leangains.com/

They all say "lift heavy things" infrequently (1-2) per week to (almost) failure, focus on composite exercises, keep sessions short, spend a long time recovering, stop doing cardio.

Leaning out is also part of these guys offerings so you can learn a lot from their versions of paleo/primal.

Good luck

Answer by crightfunnylol for Paleo Diet for Abs/Lower body fat

2012-10-10T12:08:35Z

if you want to see your abs and lower your bodyfat % prioratise weightliffting

Answer by Tomkat for Paleo Diet for Abs/Lower body fat

2012-10-10T20:10:50Z

Unless you are a long distance track runner in high school I would lose the everyday run. Interval sprints of 6 repeats 3 times per week will help build up your body to be more muscular - compare the build of olympic sprinters versus marathoners.

I believe you are probably overeating proteins - 2 breasts at lunch! The caveman lived in groups of 30 family related people who shared all their food. Doubt that he ate more than 1 pound of protein per day. More realistic is half a pound - 8 ounces of meat per day. Excess protein gets converted to carbs. I am a 175 pound, 66 year old man who now never eats more than 4 ounces of meat per meal. When first starting the Paleo diet, I ate twice that and soon came down with gout - very painful lesson! I have lost 20 lbs since June without working out at all -just diet. Try to stay alkaline overall with your meals by eating lots of veggies. Checkout alkaline diet web sites for info on what veggies to eat.

Working out at the gym can be great for building up your body but don't overdo a good thing by becoming a gym rat that works out for long sessions. Google Mike Mentzer training. He believed in short intense work outs for building up both size and strength.

Stay Paleo and green! Good luck.

Answer by chipaleo for Paleo Diet for Abs/Lower body fat

2012-10-10T21:00:12Z

Sounds like you're eating a lot! I know everybody is different, but to me that sounds like a ton of food for one day!

Perhaps try ditching the white rice and the fruit for dessert. As for toning your stomach, try less running and more crossfit exercises that target your abs and obliques.

Answer by JeJ for Paleo Diet for Abs/Lower body fat

2012-10-10T22:46:04Z

Note: very few girls smack in the middle of puberty will be able to approach a low body fat in a healthful way that does not impact their development. If you want to cycle regularly and support further growth/development into your 20's, you are going to have to have a minimum amount of fat deposits. Focus on managing your stress, optimizing your sleep, and if you want to get more in tune with your body ("Taking Charge of Your Fertility", best purchase ever) you could start tracking so that you'll be able to tell if your habits are affecting your development. Some more info here: http://huntgatherlove.com/content/why-women-need-fat

Also, in terms of eating, why so much chicken breast? Could definitely have better sources of meat.

Answer by KA24 for Paleo Diet for Abs/Lower body fat

2012-11-22T00:25:26Z

You're 15. Embrace the start of raging hormone levels and focus on lifting heavy with compound movements and whole body development. In-terms of cardio, I tend to keep it around if you enjoy it. For instance, I don't mind 20-30 minutes a day but it's more to build up a sweat and for movement. Other than that, just walking around a lot.

Answer by Desmond for Paleo Diet for Abs/Lower body fat

2012-11-22T03:44:18Z

I was going to say cut out the fruits...buuuuut you're 15 so you need a good variety for your growing body.

Instead, move the fruit to the morning. They provide good carbs and sugar that will be good fuel for your day. Having them at night, however, just allows the fructose to turn into fat.

Answer by cocobean for Paleo Diet for Abs/Lower body fat

2013-02-03T02:15:43Z

I think the excessive may be a problem. If you do track and you really like it, don't quit. However, if you are doing it just to get in shape, you might want to lose it. When I first went paleo, I did the whole chronic cardio thing (45min elliptical, 6 days per week). I did weight machines 3x per week, which was far inferior to free weights. I was basically burning away so many calories with the cardio that I had none left over to build muscle. I was thin, but I still looked soft and smooth. Skinny fat, as many say. I hated this look. I loved the look of strong women like gymnasts and many women who CrossFit. I then switched to HIIT on the stationary bike 3x per week. I also lifted hard 5x per week (focusing on different body parts each day to avoid overtraining!). I switched from machines to dumbells (more than 10 pounds) and free weights. I did compound exercises like squats and military presses. Those will make your arms muscular and firm and get rid of that chub.

Answer by mhcoss for Paleo Diet for Abs/Lower body fat

2013-02-03T12:02:05Z

Eat and keep excercising and grow..

When you reach a more mature age you can then cut off the fat with a caloric deficit.