Ok so I'm a fairly large guy (348 was my weigh in before starting), I'm 6'1 and have a large frame. I'm just wrapping up my second week of eating paleo/exercising everyday. I've also been counting calories. This is what my average day looks like foodwise(occasionally if I'm busy or had a late breakfast I skip lunch): Breakfast: Eggs, or leftovers from dinner, with veggies usually broccoli or carrots. Lunch: A large salad with protien/no dressing, or leftovers from dinner. Dinner: A protien(turkey/beef/salmon/tilapia/shrimp, etc.,) with a veggie or two. Love zucchini so eat it quite a bit, also bellpeppers, spinach, romaine, cauliflower, brussel sprouts, basically just kind of rediscovering vegetables in general.
I'm attempting to kind of redistribute my calorie balance. Right now a lot of it is in my dinner.
Exercise: Daily 30-90 minutes cardio on stationary cycle depending on intensity. Every other day weightlifting/ab exercises
A couple of things that concern me: The calorie disparity between grains/bad foods and what I'm eating now. I'm using Sparkpeople as a template for how many calories I should eat a day and it suggests between 23-2700, but since starting to eat paleo I'm averaging about 1500 with the highest I've gone being 1800. I am eating to satiety, but don't want to delay my long term goals by undereating(that sounds stupid even as I type it).
I'm trying to get down to a weight of about 210-215 I think. Any feedback or tips you could give me would be appreciated.
Kudos for you taking charge of your health by the horns. That being said, don't put pressure on yourself to exercise daily. Slow and steady wins the race. Don't burn yourself out and know when to rest.
Make sure you have some fat with your veggies, especially that large salad at lunch. It will help you absorb fat-soluble vitamins. I'd recommend a little pastured butter with your breakfast, a bit of homemade vinaigrette on your salad at lunch.
If you're really eating to satiety and not unconsciously trying to restrict calories, then I think 1500-1800 calories/day is fine. It's almost certainly not enough to meet your daily caloric needs, but I'm going to assume that the remainder is coming from fat-stores, and I think your diet will provide adequate micronutrients.
"...but don't want to delay my long term goals by undereating(that sounds stupid even as I type it)."
That's not stupid at all. Lots of people sabotage a weight-loss diet by starving themselves in the beginning and bingeing later.
Also, what "Roth" said about exercising. If you're determined to exercise every day, limit cycling sessions to no more than 30 minutes at ~70% of MHR. Whatever fat-loss benefit you get from exercising will come from improved insulin sensitivity, not "burning calories".
Congrats! I think you're wise to worry if your cals are too low. I have a suggestion: When losing, I think it's sometimes best to start closer to the upper end of your calorie range. You may avoid burnout and you can always go down from there later if need be. You might consider trying to get up closer to 2,000 a day.
The easiest way to do this would be to add a little fat (and it seems like your diet might be low in it - you don't mention any added fats in your description). A few Tbsp. of olive oil vinaigrette or 1/2 an avocado to your salad plus a Tbsp. of grass-fed butter on your veggies at dinner each day - that should get you to 2,000 (or really close). Of course the add'l calories don't have to come from fat - that's just an easy fix.
If you're reluctant to change your current plan or add fats, you could also consider having one day/week with a bump in calories (2500-3000) if you don't think this will throw you off track/make you want to overeat. Maybe you drink some wine, have a little cheese, etc. on this day. Calorie-wise, it will come out roughly same at the end of each week. This "cheat day" or whatever you want to call it helps some stay sane (and some suggest it may even help your body to let go of fat), but it doesn't work for everybody.
I started at 386 in Feb and am now 318. I took some time to get used to my new diet before adding much exercise. I also kept to walking and not really very fast. Any movement was good as far as I was concerned.
I have had a hard time eating the number of calories conventional wisdom says I should. I often eat 1600-2000 calories. Actually having a real on/off switch for hunger was a new thing for me. So i wanted to reward my off switch.
After 3 months of walking, I am now adding bicycling. It's how I do sprints and still protect my joints. 318 is still pretty heavy.
FYI, I lean Sisson/primal and don't view exercise as a means of weight loss. My eating is my weight loss. My exercise is to improve my recreation and time with my kids. I don't want any injuries that might throw me off.
Again - Congratulations on making this decision.
I think you're doing great! Everything you're eating sounds satisfying, while your exercise regime sounds like it's intense to start, if you are benefiting from it and not burning yourself out then awesome. If 1500-1800 calories doesn't leave you hungry all of the time, then don't sweat it.
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