Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I really hope someone can help me. I'm 2 months into a 3 month workout program that incorporates weight training and HIIT (high intensity interval training). These first 2 months have been mostly muscle training and moderate cardio. I add HIIT next week.

Ok, so I have gained 5 lbs since I started. I know it's muscle and the purpose of building muscle the first 2 months is so that it's easier to burn the fat in this last phase. However I'm getting discouraged that I really haven't lost much inches either (maybe a half inch in the waist). I feel firmer. I just want to see better results.

I eat pretty strict Paleo. Here's a run down of my daily intake: Upon waking: eat a banana or a homemade Popsicle (coconut milk, pineapple, banana) After workout: eat egg omelette with sausage, veggies Lunch: usually dinner leftovers Dinner: protein and a few veggie sides

I don't eat 6 meals a day like the program recommends because I'm not hungry and it goes against my Paleo mindset. I rarely eat sweet potatoes or any other starchy carbs. Should I be eating more?

Here's some other info: I'm 5'10, started at 210lbs now 215...oh I'm female so I need to lose 30-40lbs. I hasn't lost weight in 5 months of eating strict Paleo...getting discouraged :(

flag	asked Jul 1 at 16:57 The Paleo Mama 220●1●2●7

Sam Knox · Answer 1 · 2012-07-01 17:42:53Z UTC

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Jackie,

I don't mean to discourage you further, but there's fifty years of research showing that, with the possible exception of HIIT, exercise is not an effective weight-loss tool.

If you want an evidence-based recommendation for fat-loss, it's this: Restrict carbohydrates as necessary and perform 2-3 HIIT sessions/week.

answered Jul 1 at 17:42

Sam Knox
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	You're right: low carb, lift heavy twice a week, and no cardio. But of course half the replies will be to go eat tons of carbs and do cardio of some sort. – Rob Jul 1 at 21:03
	I agree that cardio is much overrated, however added volume (more exercise) will get her closer to her goal (muscle mass). It is widely known that a starchy carb will raise insulin very quick -- therefore getting fuel to muscles at the most crucial time --> after a workout. I would not recommend treadmill, however "eccentric-less" workouts such as sled pushing/pulling will give extra volume w/out the fatique. This extra volume will create a different environment for her body and thus it must adapt by building more muscle. Boom. – Ryan Jul 1 at 22:11
	I've not been doing moderate cardio...walking at a incline, jogging a few miles, elliptical and never over 30 min. My cardio will become HIIT training and my rests between sets become active rests (jump rope, burpees, mountain climbers, etc) – The Paleo Mama Jul 2 at 1:30

Ryan · Answer 2 · 2012-07-01 17:17:09Z UTC

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I would discourage the banana in the AM, save it for after your workout to replenish glycogen lost during your workout.

The key to muscle gain is the right nutrients during and after a workout. You want protein/carb ratio of about 1:2 quickly after a workout. The 5 hours after a workout is your window for ingesting food that will be used the most for repair. I would have a fat/protein breakfast rather than carbs. The banana is more of a yin food that is for recovery and will make you feel sluggish when the carbs quickly run out. Nate miyaki says eat protein breakfast, paleo style lunch, and japanese dinner (lean protein, carbs).

Since you have a muscular physique in mind, I would recommend a functional paleo diet, incorporating rice/potato in your diet (doesn't have toxins like other cereal grains) however it will provide you with enough carbs to gain muscle. ONLY EAT THESE CARBS AFTER A WORKOUT. Otherwise stick with your usual paleo and you will see your waist shrink and your shoulders widen.

www.paleodietevolved.com for those interested in the paleo diet while adding lean muscle

PS - A chick with shoulder muscles is sexy!!! Don't forget to lift heavy!

edited Jul 1 at 17:17

answered Jul 1 at 17:08

Ryan
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	I was curious if I should add sweet potatoes back into my diet. My ultimate goal is to slim down but to also bulk up. I'm doing Jamie Eason's Livefit program. I'm about to enter the cutting phase and I expect that is when I will start to see the inches come off. I want to really make sure my diet is down to maximize my results and then I'll start it over again. – The Paleo Mama Jul 1 at 19:57
	With those goals in mind, the paleo is definitely for you! Lean, muscular physique is what you get. Don't be afraid of sweet potatoes as long as you are doing tough exercises and earn them! But if you feel energized w/out them, i'd leave em out. I workout very hard and include them myself. As long as you are eating protein and veggies for majority of meals, potato will load muscles w/ fuel (rebuilding) the fastest and provide the best results. After about 5 hours after a workout, metabolism will taper down and you will want to go back to strict paleo diet untill next workout. – Ryan Jul 1 at 22:07
	So do you recommend eating a meal before I workout? Or should I eat after my workout? Thank you so much for your help! I really want to cut fat this next month during the cutting phase. I never heard that 5 hour window you told me about...makes perfect sense! I do workout very hard...I lift 6 times a week and do moderate cardio 4x a week but the cardio will change to HIIT next week to optimize fat burning. Should I eat 6 small meals or stick with the 3 larger meals? I really dont cheat a lot but just m not seeing the results I want, but I'm trying to remember that I've been building muscle – The Paleo Mama Jul 2 at 1:27
	What I found works best for !!ME!! is to eat 3 large main meals/day. This is not set in stone at all tho, sometimes my workouts are harder and i allow more food. 3 meals makes it easy however. The meal after your workout would ideally be high protein/carb, low fat. Other two meals should be clean protein, veggies, and some fat (steak and salad mmm) -Grass fed- Before a workout - I personally do not eat much before a workout. I sip a carb/protein mix during my workout tho and blast more after to replenish ASAP. A piece of fruit before a workout would be fine – Ryan Jul 2 at 15:20
	Also, don't focus on weight. Google images for fat vs protein, its disgusting. HINT - Ever since I started doing body weight exercises at my local park (on top of gym) as active rest my core has really gotten ripped. Dips into leg raises and hanging leg raises will shred the abs (once you have the fat burned around them of course!) So make sure you are getting your CHIN UPS and DIPS in - the best exercises are the ones you don't want to do because they are hard. Squat, Dead, OH Press, Chin Ups, and Dips - then have fun w/ other stuff so you keep youself motivated!!! – Ryan Jul 2 at 15:23

bartleby · Answer 3 · 2012-07-01 18:13:50Z UTC

Hi Jackie

You (ultimately) want to lose 40 pounds. You have gained 5 pounds. Let's be optimistic and say that's four pounds of muscle. When you begin to look to lose, those four pounds of muscle might burn, between them, 25 calories a day.

I think you need to reassess your approach. Best of luck.

PKN · Answer 4 · 2012-07-01 18:25:58Z UTC

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regardless of what some say, you still have to keep an eye on total calories. and yes, rearranging the meals, especially the carbs and the protein to be post-workout as much as possible always helps. I'm also finding that blowing off the big post workout meal for an hour or 2 seems to help fat burning, I think Sisson said something similar once, and I am finding him to be correct. And don't eat upon waking if you can help it, blowing that off for a few hours extends the overnight fast you already have going without actually going into the IF thing. PKN

answered Jul 1 at 18:25

PKN
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	I thought that I need something in my stomach before working out since I am doing about an hour of muscle training and 30 min of cardio (jogging or elliptical)? I start my workout at 8:30 and get home around 10ish. Is it ok to fast that long? And when I start HIIT wouldn't I need the energy? – The Paleo Mama Jul 1 at 19:52
	The idea of fasting workout is to burn fat while in that state (the body will use its fuel stored for energy rather than fuel from food u just ingested) The downside to fasted workouts is that you can lose muscle while in this state - the body needs protein to function, and when its not in the blood, it pulls from the muscle. Now that question is how much muscle are we really going to lose and is it worth losing a bit of muscle for fat? Well folks, that is why some people take BCAA during fasted workouts. Leangains.com talks and promotes this strategy. – Ryan Jul 2 at 15:28

Gary · Answer 5 · 2012-07-01 17:01:21Z UTC

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With the info you provide, I'd suggest more fat, less fruit and more slow exercise (walking). And give it time...

answered Jul 1 at 17:01

Gary
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Glaceaus · Answer 6 · 2012-07-01 17:09:51Z UTC

Exercising before that first meal (or any calories for that matter) will make a difference in fat burned. You don't have to IF per say, just wait and eat AFTER the exercise. Just my advice. And as always; try it, and if it doesn't work stop doing it! :P

Good luck to you.

lisa · Answer 7 · 2012-07-01 18:54:24Z UTC

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JI am a competitive olympi lifter by the way!!!!!!!

answered Jul 1 at 18:54

lisa
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Not sure what an "olympi lifter" is, but if it works for you, Skippy, keep it up! – MathGirl72 Jul 1 at 23:47

Brian · Answer 8 · 2012-07-01 17:34:56Z UTC

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Ryan said it all!!

answered Jul 1 at 17:34

Brian
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Lifting weights & Paleo

8 Answers