Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I'm still learning my Paleo ways, but not losing weight. Should I be following the 1g protein per pound of BW and 12-15 calories per pound formulas for weight loss or is this only for a certain level of activity? I am working out 2-3 days per week (no leg work, hence the name Paleoplegic) at what I would call better than moderate intensity and within a few weeks I'll be adding another day by getting back on the hand-cycle for and extra 18 miles of activity on Sundays. At 6' 4" / 315 lbs I have not been eating anywhere near that amount of protein or total calories and cannot fathom reaching those amounts.

I want to stop eating 3 to 4 hours before bedtime. Today for instance I had two meals totaling 142 g fat, 139 grams of protein and 21g of carbs and 1938 calories. How do I double my fat grams and nearly double my calories? and do I really need to? I'm not opposed to Coconut manna /heavy cream milk shakes but that doesn't do anything for the protein. Protein shakes?

Breakfast was 1/2 cup grilled asparagus, 3 eggs fried in coconut oil and 10 slices bacon. Lunch was 8.5 oz grass-fed ground beef, 6.3 oz hanger steak with 2C broccoli, 1C asparagus, 1/2C orange peppers, and 1/2C grape tomatoes sauteed in coconut oil.

edited May 1 2012 at 0:32

asked May 1 2012 at 0:12

Paleoplegic
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Mark · Answer 1 · 2012-05-01 03:01:36Z UTC

I have only ever read that people trying to increase lean mass (strength training or bodybuilding) maintain a 1g or greater of protein per desired lean body weight. For maintaining body weight, I have read anywhere from 0.4-0.8 grams of protein for desired lean body weight.

I don't know about the 12-15 calories per body weight. But if you are going to count calories in that manner, why not calculate the amount of calories you burn in a day? There are numerous online resources and apps that can ball park your daily calorie expenditure based on activity and weight. Then just make sure your daily caloric intake is less than expenditure. Remember 3500 calories is equivalent to one pound. So a calorie deficit of 500 calories per day will lose one pound per week. This is assuming good sleeping patterns and no other health issues.

I recognize many on this board do not believe in calorie counting. If you do not, we will agree to disagree. Since the poster is already using the 12-15 calories rule of thumb, might as well do calorie counting all the way.

Good luck in your journey to getting healthy!

Rob · Answer 2 · 2012-05-01 01:18:40Z UTC

The one gram per pound is based on lean body weight so you'd need to calculate that.

And you can't get a straight answer on how much protein you need...

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129150/

Plus it varies with age...

http://www.wellnessresources.com/studies/resistance_exercise_enhances_myofibrillar_protein_synthesis_with_whey_prote

Sam Knox · Answer 3 · 2012-05-01 00:58:36Z UTC

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Maybe you answered this elsewhere, but where did you get the 12-15 calories/lb. for weight-loss?

Your macro numbers look good to me, and if you're eating to satiety I can't think of any good reason to force-feed yourself.

(This is neither here nor there, but what you're doing now is essentially Atkins Induction.)

edited May 1 2012 at 0:58

answered May 1 2012 at 0:52

Sam Knox
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	I've seen the 12-15 number elsewhere on this site and in a transcript from a Robb Wolf podcast. – Paleoplegic May 1 2012 at 0:55
	Huh. What's the rationale for setting a lower limit on total calories? – Sam Knox May 1 2012 at 1:00
	10-12 Cal/lb is typically a body builders recommendation – Acumen Athletics May 1 2012 at 1:10
	AA: 10-12 cals/lb. for someone who is lean and active would almost certainly be calorie-restriction. Paleoplegic is talking about doubling intake on a diet that maintains his weight. I'm just wondering what possible benefit that could have for weight loss. – Sam Knox May 1 2012 at 1:27
	Sam I agree with you that its low. I thought I read that as 10-12. Didn't realise it was 12-15 – Acumen Athletics May 2 2012 at 2:00

Acumen Athletics · Answer 4 · 2012-05-01 00:50:36Z UTC

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If youre trying to up your protein You can always add in some egg whites/whole on top of your meals.

answered May 1 2012 at 0:50

Acumen Athletics
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Whole. Always whole. – Tyler F May 1 2012 at 14:42

Nothing wrong with adding egg whites if he's only interested in uping pro intake. – Acumen Athletics May 2 2012 at 1:46

Wasting delicious pastured egg yolks is a sin of the highest order. You might get kicked out of the paleo club! – Tyler F May 2 2012 at 12:53

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Lol. That's why I freeze any extra yolks. – Acumen Athletics May 2 2012 at 21:15

Chris · Answer 5 · 2012-05-01 00:35:16Z UTC

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Cut down on PUFAs. (Less Bacon)

Increase protein.

And did I read 8.5 lbs of ground beef correctly?

Edit: Ok, oz.

Yeah I would try to increase your protein a bit.

But in reality, macros don't matter that much.

Are you recovering from your workouts ok?

And do you feel good on a day to day basis?

edited May 1 2012 at 0:35

answered May 1 2012 at 0:29

Chris
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	whoops, now that would really be something. Thanks for the catch. I edited to ounces. – Paleoplegic May 1 2012 at 0:34
	I think I recover fine; One day of rest and usually no problems for the next workout. Should I be shooting for zero PUFAs? and what about my total calorie count? Am I not losing weight because I'm not eating enough calories? – Paleoplegic May 1 2012 at 0:42
	Impossible to get zero but 10 slices of bacon is a bit much. Your eggs will provide enough PUFAs for you and you might see some nice benefit if you replace that bacon with a more saturated fat or protein or carbs. I think you should eat when you're hungry, don't starve yourself. – Chris May 1 2012 at 1:44

More on calories and macro ratios

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