Hi guys and girls,
First of all I am 100% paleo type food guy so I understand the concept of food quality etc but maybe not the best way to implement it.
I know paleo doesn't really mean low carb but if you increase your good fats and still eat high carbs (sweet potato, yams etc) then surely calories matter.
I need to lose 10kg for sport. However I am not fat at all. I under10% body fat, train double sessions 2 days on one day off, train for speed and power with no excess high intensity cardio and balance it out with moderate volume cardio at lower intensity.
What model should I stick to?
High fat (coconut nut creams and oils etc) and limit carbs?
Higher carbs from yams and sweet potatoe etc and don't add excess fat eg snacking on nuts and seeds
Please help. I just can't lose weight although body composition is fine. I find myself switching week to week between higher and lower fat
Mate, you are as thin as you are going to get. Sub 10% body fat, you don't have 10kg to lose, unless you want to lose muscle, because that's all you can really lose.
Just throwing figures out there, but, if you weigh 100kg, 10% body fat = 10kg. Your lean mass is 90k. Say you get your body fat to 7%, that means you still have to lose 7kg of lean weight. Can you really see yourself losing 7kg of muscle. I would hate to lose even 1kg of muscle.
What sport do you need to lose 10kg, if you don't mind me asking?
You might want to consider some kind of carb/fat cycling; high-carb on your training days, high-fat on your recovery days. If you're under 10% body fat, you will almost surely sacrifice some muscle in the process of dropping that much weight.
Supposedly (marksdailyapple had a great article on it today) you can eat low-carb all the time (and even IF) if you develop a fat-burning metabolism, but that will negatively effect your performance in the short term.
You might want to check out Lyle McDonald's Ultimate Diet 2.0. It looks like you're the type of person he wrote it for (already very lean, and trying to maintain strength). I've got it and he gives you enough biological underpinnings to understand why he sets up the protocol the way he does. At worst, it will at least give you some ideas on how to go forward.
He seems a little hostile toward Paleo, so I just wouldn't talk about if you ask questions on his forum. I don't see a reason why you couldn't do the protocol Paleo. You just might have to stretch the term a bit (e.g. use some dextrose to make the ~1000g carb feed easier).