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Typical LC/VLC day?

by 115 · September 15, 2011 at 06:24 PM

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 sauté 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.

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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.

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2180 · 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.

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2291 · 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.

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1030 · September 15, 2011 at 04:00 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!

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683 · 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.

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692 · 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.

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1187 · September 15, 2011 at 06:24 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

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