User primalgains - PaleoHacks.com

Resetting Ghrelin (IF)

2012-12-07T14:50:40Z

I understand there has been quite a lot of hype around fasting recently, specifically intermittent fasting, whether that's 16/8, 19/5, once/twice a week for 24 hours etc. I've recently changed from a daily 16/8 which I followed since January 2012, to 3 x good meals a day with no fasting and was wondering how long it would take for the "hunger-stimulating" hormone Ghrelin to reset to my new eating pattern?

When starting a new fasting plan (i.e. 16/8), it usually takes 1-2 weeks to settle, so I presume it would be similar going in reverse. Has anybody gone from a fasting plan back to regular, or from one plan to another (i.e. 16-8 > once a week), and if so how was the transition?

Leangains post on Ghrelin with link to further research

Dirty Dozen in the UK? (Organic Fruit & Veg)

2012-12-17T10:05:32Z

I was wondering whether the "Dirty Dozen" list of vegetables and fruits to buy organically would still apply within the UK.

I guess this would depend on where the produce is sourced from and whether there is any correlation between the UK and USA. For those in the UK, is there anything specifically that you buy organically/do you follow the list?

I currently buy non-organic peppers, celery, spinach, lettuce and potatoes - should I go organic?

Help with a weekly meal plan

2012-11-24T23:27:45Z

Hi guys,

I'm slowly transitioning to a paleo/primal lifestyle and would like a little help with a weekly meal plan.

I have the following ingredients to make 10 meals (5x lunch/dinner), I IF 16/8 and weight train 3x week:

Large pork joint, pork sausages, minute steaks, back bacon, chicken breasts, beef mince, lambs liver, 15 eggs, tinned sardines, carrots, parsnips, sweet potatoes, squash, tomatoes, broccoli, brussel sprouts, kale, red cabbage, courgette, avocados, mushrooms, peppers.

I was thinking along the lines of, but need help with turning into actual meals with veg:

Mon: chicken, bacon / steak, eggs
Tue: sardines / chicken, bacon
Wed: pork joint / mince, liver, bacon
Thu: sardines / sausages, eggs
Fri: pork joint / eating out

Most of the meat is organic grass fed and I cook with grass fed butter, coconut oil and evoo. I would be very grateful of any good combinations, favourite recipes or just general advice!

Answer by PrimalGains for Weightlifting Maintenance

2012-12-26T20:08:45Z

Leangains + RPT is a good "strength" maintenance program, whilst either losing or maintaining body fat depending on your goals and macro intake.

Take a look at this article on RPT (reverse pyramid training).

Hack my Carb Intake

2012-12-04T15:12:06Z

Hi all,

I found paleo/primal through Leangains, which was a good success for me and taught me a lot about good food choices and nutrition. I'm now keen to optimise health through eating predominantly paleo/primal, but would like to keep some elements of Leangains (IF, CBL etc)

Previously I was doing no cardio with 3 x heavy weight sessions a week (Leangains training), but now I'm looking to focus on improving my fitness alongside 2 x heavy weight sessions a week to maintain/improve strength.

Mon: Heavy weight training (RPT: Military Press, Deadlift, Dips)
Tue: Crossfit style workout
Wed: Low intensity exercise (run, bike or swim)
Thu: Heavy weight training (RPT: Squat, Bench, Pull ups)
Fri: Off
Sat: Low intensity exercise (run, bike or swim)
Sun: Off

The question then becomes how do I manage carb intake for optimal recovery, gains, health etc. Do I backload purely on the 2 x weight training days with 300-350g (Leangains), or consume a moderate 100-150g per day (MDA Carb Curve and PHD).

Alternatively a combination of the two with moderate carb days for crossfit and low intensity ex. I'm still interested in body composition, but not so much about being extremely lean or bulking up.

Answer by PrimalGains for Best multivitamin brand

2012-12-16T13:39:14Z

I use Reflex Nexgen in the UK, which has a good dose of d3, k2, mag, zinc, probio etc and a few antioxidants. Easier than buying/taking the individual supplements, just missing iron and calcium that can easily be consumed with red meat and leafy greens!

Answer by PrimalGains for High carb diet experiment for Zinc study

2012-12-07T15:36:02Z

This thread may prove an interesting read for you. Due to the sheer quantity of carbs you will be consuming daily, I think it's going to be quite difficult to "partition" a majority to evening PWO. In this case, I don't think it really matters what time of day you train/eat to maximize recovery.

I would personally just eat to your usual schedule and train your heart out, whether that's x-fit, weight training or some kind of sport. Certainly a good opportunity to experiment with your training.

Answer by PrimalGains for CBL night carbs, how much time before finishing and sleeping do you do?

2012-12-06T11:25:29Z

I generally feel better when I don't have that "stuffed" feeling just before going to bed. I had a large chilli/butternut squash meal last night, which I finished at 1930 and went to bed around 2230, feeling nice and rested.

Other time I've not finished until 2100, but generally end up going to bed a little later. I would experiment with different times and see what works best for you!

Paleo / Primal in the UK

2012-11-29T09:48:46Z

Hi all,

Following a quick search, I noticed there hasn't been many "UK" based threads recently.

If your in the UK, where are you based and what's your experience with paleo?
What are some of your best tips for UK based paleo followers?
Where do you source your paleo foods/products?

I'm based in Leicestershire and have found some great local farm shops with good quality organic grass fed meats and locally sourced veg. Also "Waitrose" now stock virgin coconut oil, organic coconut milk and a good range of condiments - this Thai Taste green curry paste is all natural and works really well with all kinds of meat and fish. I've also noticed "Sainsburys" have an all natural almond butter.

Answer by PrimalGains for Exam Week & Starting Paleo

2012-12-04T13:31:21Z

Up calories through fat and/or carb intake, optimise sleep, drink plenty of fluids and use coffee where necessary.

Answer by PrimalGains for 5x5 strong lifts, post workout nutrition.

2012-12-04T13:29:21Z

I presume your "main" goal at the moment is weight loss? How are you getting on with your current setup?

I would stick with 3 daily meals for now, then when you approach your target weight and wish to add some muscle, look at adding an extra meal post workout or simply added some paleo friendly carbs to the post workout meal (sweet potatoes, squash, parsnips etc).

For future reference, there is a lot of interest in "carb backloading" and "Leangains" on this site at the moment.

Answer by PrimalGains for When is the optimal time to eat carbs on training days?

2012-12-03T16:22:42Z

Please note Leangains isn't just training fasted at midday, there are various other protocols that work (click link). I personally used Leangains whilst working out in the evening (6pm) with a single pre workout meal at 2pm consisting of just protein and trace carbs (large salad), followed by a large two part carb heavy post workout meal.

I went from 88kg to 78kg over approx 4 months with increases in strength and muscle - note this was before going paleo and hence included beans, dairy and occasional grains. I still use basic LG principles (IF 16/8, CBL, RPT), but haven't calorie counted for a good few months, maintaining a good weight of 80kg ish and strong compound lifts.

I intend to give Leangains a proper go with paleo in the near future and will experiment with a protein/fat meal pre workout and carb load in the evening. I did notice that it was pretty difficult consuming 400+g carbs on purely paleo within 1-2 meals!

Am I Lactose Intolerant?

2012-12-03T15:25:02Z

A strange thing happened to me yesterday/this morning which makes me believe I may actually be lactose/dairy intolerant. A couple of weeks ago I started eating 95% paleo with the odd miso soup or safe starch (white rice/rice noodles) post workout. I've also been adding the occasional tbsp of full fat double cream (organic) to morning cofee/evening cocoa (organic & unsweetened).

Last night I had a family meal which wasn't too far from paleo (a little flour in the gravy, mash potato, chicken etc), but then finished with a reasonable portion of dairy ice cream which was also topped with some crunchy grains.

This morning at 7am, I woke up with stomach pains and felt like I wanted to be sick. I managed to drop back off to sleep and an hour later I woke up feeling better. There is no other reason why I would be sick (feeling good for the last two weeks).

Could this large portion of dairy which I haven't been consuming for the last two weeks (other than the occasional tbsp of double cream - minimal lactose) be the reason for this unexpected pain/sick feeling?

Answer by PrimalGains for Paleo & Insanity Workout Combination - need help!

2012-12-03T14:41:02Z

Paleo isn't low carb, you should be eating enough carbs to match your activity level, which is going to be high if your doing regular insanity workouts. Have a look at this carb curve from Mark's Daily Apple, and shoot for around the 100-150g per day mark to begin with and then adjust as necessary.

A lot of people like to eat a majority of carbs post workout to feed muscles and aid recovery, think sweet potatoes, fruit (bananas), other starchy vegetables (parsnips, squash, pumpkin etc).

Answer by PrimalGains for Carbs and Weight Gaining

2012-12-03T14:13:49Z

According to the carb curve on Marks Daily Apple you should be looking at 150-300g a day depending on activity level. The carb cycling you have described in your post akin's itself to the Leangains method, which has quite the following in both paleo/non-paleo circles.

Answer by PrimalGains for Breakfast/Post work out meal

2012-11-28T11:55:13Z

Some great ideas for egg-less breakfasts here and here. Sweet potato hash would be a good option for post workout, along with squash, fruit and other root vegetables (carrots, parsnips, yams etc) for additional carbs.

Answer by PrimalGains for Paleo meal plan and shopping list?

2012-11-27T16:43:19Z

There are plenty of resources available online (google search). I personally like the plans from the "It Starts With Food" book:

Shopping List

Meal Planning Template

Answer by PrimalGains for Are my supplements okay?

2012-11-23T14:37:49Z

I would look at adding 2000iu Vitamin D3 (during the winter months if your not getting regular sun exposure), 375mg Magnesium (before bed promotes more restful sleep) and 800mg Calcium if your not getting enough from your diet (eat more kale, spinach & collards). Otherwise looks good.

Here is a good article from Whole9 on supplements.

Thoughts on this Multi-V? (UK)

2012-11-23T11:05:08Z

I've been looking at various supplements to support a paleo diet (mag, cal, d3 etc), and came across this interesting multivit with good doses of preferred vits/mins (mag cit, k2, d3) with additional antioxidants and probiotics. Also contains no iron or calcium.

http://www.reflex-nutrition.com/nexgen-sports-multivitamin.html

Would you say this was a good all round supplement to take daily with meals (3x day), with fish oil and calcium taken separately? I understand some people would prefer to take magnesium in one go in the evening to support sleep.

Answer by PrimalGains for Best Paleo LeanGains Carb Source

2012-11-21T14:45:32Z

Good post on Leangains here, generally shoot for sweet/white potatoes, white rice, rice noodles, lots of high gi fruit (bananas, pineapple, watermelon, dates etc) and vegetables (squash, pumpkin, parsnips etc).

Cycling fat would be the best way to keep calories reasonable on workout days, however I'm thinking about trying a protein/fat meal on workout days at midday as I don't workout till 6pm.

Answer by PrimalGains for binge eating, help

2012-10-10T13:23:28Z

What does your current training regime look like? Are you eating enough during the day/before training to support this? Are you eating adequate carbs for the intensity of which you are training and adequate recovery?

Answer by PrimalGains for Is Aldi's a Good Grocery Store for Paleo People?

2012-10-10T12:00:58Z

Here in the UK their fruit and veg is very cheap but I wouldn't say the quality was great. I personally would pay a little more for local or higher quality products, but if your on a strict budget it's not a bad place to shop.

I would generally steer clear of the meat, however you can find some good german/european sliced meat/sausage if that's your thing.

Combining Leangains/Carb-Cycling with Paleo

2012-07-21T15:10:35Z

I've been doing the Leangains style of IF since January with really great results (lost 7kg, maintained muscle, increased strength), and more importantly started learning more about foods & macros.

More recently I've been reading around Paleo and would like to adapt my diet towards a Paleo style of eating. I've slowly started to cut out non paleo foods (dairy, grains, sugars) and used "safe starches" to meet my post workout carb requirements (325-350g): potatoes (sweet & white), white rice, high gi fruit, endless veg.

I would like to hear experiences from others who have adapted to Paleo eating with IF/Carb Cycling, has it worked over the long term, have there been any detrimental effects with cycling both carbs and fats (low fats on workout days), do you strictly stick with paleo (my 1 post workout vice is baked beans - good protein/carbs), how much fruit intake is advised?

Answer by PrimalGains for How is leangains for carb craving control?

2012-07-23T10:26:14Z

I've been doing Leangains since January, eating between 1-9pm, training in the evening after a single pre-workout meal. In the last couple of weeks after reading lots about Paleo I've started to cut out wheat/dairy/legumes, relying mostly on potatoes (sweet & white), white rice and lots of fruit and veg for my post workout carbs (more difficult but not impossible to hit macros).

Previously i was eating baked beans, pittas, wraps, cereal, milk, low-fat yoghurt, cottage cheese and not much in terms of healthy fats (spoonful of omega 3 and some fatty meats). Hunger was sometimes quite bad on rest days, cravings varied & would sometimes binge on carbs.

Since cutting out most of the above and increasing my good fat intake, I've definitely noticed reduced hunger, less cravings and no urge to binge. If I fancy something sweet I'll have some berries or after a workout some sweet potato, banana, cinnamon & honey mash!

Comment by PrimalGains

2012-12-20T14:20:54Z

Thanks for the comment; this is pretty much what I've been doing in the last couple of weeks, and definitely feel better for it! I think this method is better for modulating hunger and general energy levels without the need to meticulously measure calories and macros.

Comment by PrimalGains

2012-12-20T14:00:14Z

Agreed with the comments so far; why don't you try sweet potato or similar starchy food in the evening on workout days after crossfit. Remember, Paleo isn't low carb, especially when combined with high intensity exercise.

Comment by PrimalGains

2012-12-17T14:44:27Z

Yes, the listed produce above are all on the dirty dozen list. In which case I may have to switch to organic (pretty much double the cost in the UK), or alternatively choose items not on the list!

Comment by PrimalGains

2012-12-16T13:46:35Z

Yes as I sit here in McDonald's drinking a large black coffee, whilst my friends are tucking into large cheeseburger meals with cokes.

Comment by PrimalGains

2012-12-06T12:26:17Z

I don't think you will find the answer on this site, I would look into leangains research (reddit is usually helpful), also Martin talks about night time eating in this article: leangains.com/2011/06/…

Comment by PrimalGains

2012-12-05T16:04:09Z

Yes I also posted on MDA to get a broad response, which appears to be biased towards MDA! In regards to experimenting, I'm going to begin with approx 200g carbs post heavy weight training, 100g post x-fit/LISS, and low on rest days.

Comment by PrimalGains

2012-12-04T14:35:08Z

^Wholly agree with this comment - I would make a large batch of sweet potato mash to last a few days, only to gorge it all in a single post workout meal! I'm currently trying to work out how many carbs I really should be eating post workout and then attempting to stick with this number.

Comment by PrimalGains

2012-12-04T13:32:53Z

I put cinnamon and cocoa in my chilli, tastes wonderful :)

Comment by PrimalGains

2012-12-04T12:26:35Z

I wouldn't say this has backfired for the many who have used Leangains with great success (including myself), with a good mix of low/med GI foods post workout over a few hours. Sure this may not be optimal, but it's practical and works within context of body re-composition (and helps massively with satiety/hunger).

Comment by PrimalGains

2012-12-04T09:05:47Z

Yes the one pre workout meal scenario worked really well for me; on a mild cut with a lightly active multiplier, I was consuming approx 400g carbs. Now I'll be looking to recomp with 80-90% paleo, roughly measuring macros. Last night after some heavy deadlifts I made an awesome sweet potato and parsnip mash with some lean steak strips :)

Comment by PrimalGains

2012-12-03T16:36:31Z

Thanks for clearing this up, I think a glass of milk or some more ice cream in a week or so would be a good test! I haven't really missed dairy products, so It's not a problem for me to cut them out completely.

Comment by PrimalGains

2012-12-03T16:35:10Z

Over the last two weeks I've also been taking a multi-v that contains 50m probiotic spores and eating a tbsp of Sauerkraut daily. I think I'll just avoid dairy for a while, and maybe do another test later on.

Comment by PrimalGains

2012-12-03T15:31:21Z

I was thinking about the gluten too, but there was likely minimal gluten compared to the amount of dairy consumed. I have been using a lot of grass fed butter with most of my meals without any ill effects.

Comment by PrimalGains

2012-12-03T15:04:59Z

This is sound advice, I think a few people get caught in trying to be perfectly paleo, rather than finding a good balance that works day in day out!

Comment by PrimalGains

2012-11-29T14:26:41Z

Remember that paleo isn't necessarily low carb, and the suffering may be related to the "carb flu" you go through when adapting to a paleo way of eating. Good article on this here: marksdailyapple.com/low-carb-flu. Also a good article on carb intake depending on your activity level; sweet potatoes, root vegetables and fruit should all be consumed: marksdailyapple.com/dial-in-your-carb-count/