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.
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...
Plus it varies with age...
Cut down on PUFAs. (Less Bacon)
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?
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.)
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!
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