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 :(
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.
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!
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.
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
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.
Wrong wrong wfrong always deat breakfast steady carbs during the day or u will be weak I was till I saw someone with a masters in nutrition I was weak on paleo and now I am strongder don't let these paleo dunder heads get to u u need carbs to survive!!!!!!