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Typical LC/VLC day?

by (115)
Updated about 16 hours ago
Created September 15, 2011 at 11:22 AM

Im a 42yr female, 176cm, 70 kg, bodyfat ca 23%. Lost 11 kg since Jan 2011 and still need to lose 4 more kgs but my weight loss has completely stalled. I began eating Paleo beginning of April (80%, still drinking 1-2 expresso a day and some chocolate....) and it really suits me well. Though I admit when I go to dinner parties I have what ever is being served but automatically avoid the grains and such. I do heavy weigh lifting 3x week (competing in end of Nov).

A typical day is: 2 hard/soft boiled eggs and 1 apple for breakfast 1-2 hrs. before workout. Lunch is big bowl of salad (all kinds of vegetables incl. avocado and olive oil/red wine vinegar - sometimes I saut?? vegetable in coconut oil) and 90 gr chicken/fish/seafood. Snack is often apple with almond or peanut butter, sometimes twice a day, sometimes banana with almond or peanut butter plus the apple. Most afternoons I eat two eggs. Dinner can be similar salad as I have for lunch or sometimes 2 egg omelet with some vegetable and avocado, so some days I have 6-7 eggs.

I can't resist chocolate and crave it a lot after meals and all the time for that matter.... and I let in way to often and then I have 50-100 gr. Very rarely have dairy - then only full fat milk and cream. I was told once that I was insulin resistant, never thought about it much but stopped drinking fruits juices. My blood sugar can fall very rapidly and then the monster comes out! I don't count calories or measure any of my food but the meat/fish. I take 600-800mg magnesium, 6000IU D3 and 1 B complex in the evening before bed (I had B12 deficit one year ago). I also eat one teaspoon almond butter before going to bed. I take about 5-7 gr of creatine a day.

Anyhow, does someone have a clue how I can get to the next stage? Should I go VLC/LC? How would a typical day look in terms of food? Do I need to add cardio to my training to burn more? I would very much liked to have lost the last 4kg before competing in end of November.

Thanks.

F31bf239a8f966ba352afd1260556cf5
115 · September 16, 2011 at 1:05 PM

Thanks for this interesting point! Have not though of the pre-menopuasal changes at all. Will read this book.

07ca188c8dac3a17f629dd87198d2098
7970 · September 15, 2011 at 6:38 PM

The other day I accidentally fasted from the previous night, all day, through a long, intense workout, and finally dinner around 9:30pm. I did just fine through the workout. Just saying, you don't necessarily need food before training.

60af23519906aa54b742ffc17477c3d3
1186 · September 15, 2011 at 4:48 PM

YES, beef is so satiating. Also, try adding more fats. Various types: butter, coconut butter, fatty meat. It really is the best appetite suppressant.

60af23519906aa54b742ffc17477c3d3
1186 · September 15, 2011 at 4:45 PM

I used to have an apple and almond butter every single morning, and was wondering why, despite carbs in the 60's daily and 5 days of weight training, I wasn't losing weight. Well, I cut out the nut butters entirely and changed from an apple to a cup of frozen berries (same calories, half the fructose) before I train. I am officially at competition weight (that's 3lbs down) only two weeks later. The best part? I get to eat coconut butter every morning, and boy, is it delicious AND satiating. I know it's tough to give up the fruit, but we have to understand that fruits are sugar, healthy or not.

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951 · September 15, 2011 at 3:41 PM

Agreed. If you are trying to loose weight, really limit the almond butter and fruit. The nut butters are really easy to go overboard on.

F31bf239a8f966ba352afd1260556cf5
115 · September 15, 2011 at 1:50 PM

Im going to try no fruits for the next two weeks and see how it goes. I knew about the creatine and looking forward to see how much it is affecting after I take pause in end of Nov. Thanks!!

F31bf239a8f966ba352afd1260556cf5
115 · September 15, 2011 at 1:48 PM

You touched on my weakness that I did not mention - forgot actually... WATER! Im never thirsty and have little interest in drinking water. Im drink most in the morning before training and then during training but after that I'm drinking very randomly!! I know this is very important and I have good intention but keep forgetting!! On the meat thing - I mostly eat chicken breast/filet 90 gr at time (for breakfast, lunch and dinner I always have some kind of protein, chicken, egg, meat or seafood). I'm going to include more fatty meat into my diet! And continue working on the WATER. Thanks!

D72e9d21977363ea1850fa00555f151a
881 · September 15, 2011 at 1:42 PM

Glad to help! See how it works :).

F31bf239a8f966ba352afd1260556cf5
115 · September 15, 2011 at 1:41 PM

I´w thought about trying IF but not done it yet.. I go a bit crazy when I dont get food!! But as you say it get in habit for some. I think I need some food before training (I train some days at 8am and some at 9:30am and usually eat 1-2 hrs before). Will look into this. Thanks!

F31bf239a8f966ba352afd1260556cf5
115 · September 15, 2011 at 1:38 PM

Yes, I eat beef/lamb but mainly chicken (80%). But I come from a country were the lamb is grass fed and very easy to access in any store so I will also changes this since I'm ok with eating some of the fat. The reason for I eat almond butter before bed is I was told it was good for my body during the night!! But will cut it out for the (at least) next two weeks to see what happens along with cutting the fruits. Thank you for your helpful advice!

F31bf239a8f966ba352afd1260556cf5
115 · September 15, 2011 at 1:33 PM

Thank you - very valuable info!! Will try this and keep you posted in about two weeks!

B61f6513a155cd874b42efdad55312f6
231 · September 15, 2011 at 12:56 PM

yea, fructose was the first thing I thought of too.

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7 Answers

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D72e9d21977363ea1850fa00555f151a
9
881 · September 15, 2011 at 12:34 PM

A few thoughts:

  1. Fructose. If you're only doing heavy lifting you don't really need that much fruit in your diet. If you're worried about glycogen replenishment I would stick with yams/sweet potatoes. I would use carbs sparingly, only post workout.

  2. Nut Butter. I know it tastes delicious and I am capable of eating a whole jar of it rather quickly. But it is rather high in Omega-6 fats and a ton of calories. Calories start to matter at some point and since your weight loss has stalled, you need to create some calorie deficit.

  3. Protein. Like some others mentioned I would definitely up the protein intake. That should help with recovery from weight lifting and hunger issues, should those appear.

  4. Chocolate. Sounds like it's a big deal for you to have it in your diet. I'd keep it in there but limit the amounts.

I'd try that and see how it works for two weeks and then make any necessary adjustments. Heck, I feel like if you eliminated fructose alone you would see some forward progress pretty quickly. Try subbing the apple/banana with some carrots/celery. If you decide to keep the nut butter, carrots and almond butter taste darn yummy!

Hope that helps.

F31bf239a8f966ba352afd1260556cf5
115 · September 15, 2011 at 1:33 PM

Thank you - very valuable info!! Will try this and keep you posted in about two weeks!

D72e9d21977363ea1850fa00555f151a
881 · September 15, 2011 at 1:42 PM

Glad to help! See how it works :).

40449b985898b088a64660b40f329f0f
951 · September 15, 2011 at 3:41 PM

Agreed. If you are trying to loose weight, really limit the almond butter and fruit. The nut butters are really easy to go overboard on.

B61f6513a155cd874b42efdad55312f6
231 · September 15, 2011 at 12:56 PM

yea, fructose was the first thing I thought of too.

60af23519906aa54b742ffc17477c3d3
1186 · September 15, 2011 at 4:45 PM

I used to have an apple and almond butter every single morning, and was wondering why, despite carbs in the 60's daily and 5 days of weight training, I wasn't losing weight. Well, I cut out the nut butters entirely and changed from an apple to a cup of frozen berries (same calories, half the fructose) before I train. I am officially at competition weight (that's 3lbs down) only two weeks later. The best part? I get to eat coconut butter every morning, and boy, is it delicious AND satiating. I know it's tough to give up the fruit, but we have to understand that fruits are sugar, healthy or not.

485bcefe7f1f7a6df1a293a826bf6137
4
2191 · September 15, 2011 at 11:52 AM

Adding cardio will up your appetite and will up your cortisol which will inhibit fat burning. I don't see much meat in your diet. Fatty red meat will provide needed nutrients and satisfy your hunger so maybe you'll be able to drop the apple/banana snack which may be spiking your insulin. It may also help with the chocolate cravings. Also drink water when cravings hit--I use a water bottle with built-in straw--very easy to drink and fill up.

F31bf239a8f966ba352afd1260556cf5
115 · September 15, 2011 at 1:48 PM

You touched on my weakness that I did not mention - forgot actually... WATER! Im never thirsty and have little interest in drinking water. Im drink most in the morning before training and then during training but after that I'm drinking very randomly!! I know this is very important and I have good intention but keep forgetting!! On the meat thing - I mostly eat chicken breast/filet 90 gr at time (for breakfast, lunch and dinner I always have some kind of protein, chicken, egg, meat or seafood). I'm going to include more fatty meat into my diet! And continue working on the WATER. Thanks!

78972387772c994caa78513a83978437
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2290 · September 15, 2011 at 11:54 AM

Do you eat beef/lamb? I find if I eat good fatty cuts, I don't crave the sweet after.

You're also not specifying how much almond butter you eat throughout the day. I'd at least toss the one out at bed time.

F31bf239a8f966ba352afd1260556cf5
115 · September 15, 2011 at 1:38 PM

Yes, I eat beef/lamb but mainly chicken (80%). But I come from a country were the lamb is grass fed and very easy to access in any store so I will also changes this since I'm ok with eating some of the fat. The reason for I eat almond butter before bed is I was told it was good for my body during the night!! But will cut it out for the (at least) next two weeks to see what happens along with cutting the fruits. Thank you for your helpful advice!

D7ec5ab98a0b971f9e24b4e654abfa7d
2
1018 · September 15, 2011 at 4:00 PM

I'm brand new to paleo (day 6 today!), but thought I'd chime in about the chocolate after a meal thing. In my previous diet the only meat I ate was chicken and fish, and I never felt "done" with a meal until I had a sweet treat (preferably chocolate). Yesterday I ate a steak (7 oz filet) for the first time in many, many years, and was amazed at how satisfied I felt afterward. Absolutely no craving for something sweet, no interest in eating at all for at least 6 hours (I'm also a former frequent snacker, always hungry within an hour or two of having a meal). Point being -- yes, try the fattier ruminant meat in place of chicken! Good luck!

60af23519906aa54b742ffc17477c3d3
1186 · September 15, 2011 at 4:48 PM

YES, beef is so satiating. Also, try adding more fats. Various types: butter, coconut butter, fatty meat. It really is the best appetite suppressant.

39ccdc07ecb843b6399e0df9c1a6aa1a
2
682 · September 15, 2011 at 11:55 AM

Nut butters and creatine tend to make me gain weight. The creatine mostly from added water weight. Try cutting out apples and bananaS; if you need the carbs to be your best at strength training I would recommend some potatoes after your intense workouts.

F31bf239a8f966ba352afd1260556cf5
115 · September 15, 2011 at 1:50 PM

Im going to try no fruits for the next two weeks and see how it goes. I knew about the creatine and looking forward to see how much it is affecting after I take pause in end of Nov. Thanks!!

F5a8a14fc6a4d33c2563d0dd3066698a
2
704 · September 15, 2011 at 11:37 AM

You'll need to talk with someone that has more experience on doing paleo while athletically competing than me, but my first instinct is to recommend you try some intermittent fasting. My personal experience is that once you get in the habit of not eating frequently, it becomes second nature.

Also, you might be a little high on the fruit. But you are training, so you probably need to replenish your glycogen stores more frequently than I do.

F31bf239a8f966ba352afd1260556cf5
115 · September 15, 2011 at 1:41 PM

I´w thought about trying IF but not done it yet.. I go a bit crazy when I dont get food!! But as you say it get in habit for some. I think I need some food before training (I train some days at 8am and some at 9:30am and usually eat 1-2 hrs before). Will look into this. Thanks!

07ca188c8dac3a17f629dd87198d2098
7970 · September 15, 2011 at 6:38 PM

The other day I accidentally fasted from the previous night, all day, through a long, intense workout, and finally dinner around 9:30pm. I did just fine through the workout. Just saying, you don't necessarily need food before training.

F1b82cc7e6d90384ad30007dd6c1b9e3
1
1187 · September 15, 2011 at 6:24 PM

All great answers, also consider pre-menopausal changes. progesterone cream does the the trick. I'm 45 and use it consistently. can't give you specific dose here, Read Dr. Lee's book, what your doctor may not tell you about premenopause. Years of exposures to plastics and toxins competes with progesterone production, Paleo will help you detox, but this gives it a boost, high intensity exercise sessions also increases natural growth hormone, great for anti-aging

F31bf239a8f966ba352afd1260556cf5
115 · September 16, 2011 at 1:05 PM

Thanks for this interesting point! Have not though of the pre-menopuasal changes at all. Will read this book.

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