You ate 610g of protein and aren't full...? Holy mother of god. I mean, I'm 6'2", 18, active, and was able to demolish at least 15,000 calories in the 24 hours from Christmas eve to Christmas day, but that food was certainly not paleo.

I'm out and about cylcing, running, lifting, or general beaching and need roughly 3,200 to maintain my weight. I feel like if you're not full on the aforementioned Protein/Cal breakdown, you might have a seriously wonky issue. I don't even know what to say. 610g Protein?!?!

Uhm... Wow. I'm 5'9", 23, around 145 lbs. and probably hover around 12% BF, relatively active, but I'd say the thing that has worked for me the best was cutting down on the carbs and sugars. Typically when I'm leaning out I try to stick around 50g of carbs. Maybe substituting fats for carbs could help your satiety?

IF + low-carb + light cardio every few days + light resistance training every other day.

Sunbathing too.

I can tell you what work for me to lean out at the maximum. 36 years old, compete in full contact combat sports. 6 weeks from tournament or match, I eat plenty of food three times a day, breakfast, lunch and dinner (dinner is always after the training). Huge meal always, I cook with tons of coconut oil, olive oil in the salad, avocados, ghee, 99% bitter dark chocolate, only thing is: fruits and sweet potatoes only during the weekend (saturday and sunday, complete days). Also, saturday is intermitting fasting day (I skip lunch). During the dinner I always have a glass of wine (I know, I know...) 4 weeks from day X, I remove every carbs intake. No wine anymore. I don't do breakfast but I take a protein shake instead. Sunday or saturday, ONE recharge meal (meaning, I eat also fruits and sweet potatoes, maybe a glass of wine). 2 weeks from day X: zero carbs and I cut the fats. No avocados, no coconut in any form, no nuts, no oil (I use lemon juice instead for the salad), no ghee, no olives. Breakfast is a protein shake, lunch is salad, vegetables, fish or eggs, another protein shake after the training, dinner is massive, huge: meat, fish, vegetables. One recharge meal on sunday with fruits and sweet potatoes, olives, 99% chocolate. In this last two weeks I drink one coffee in the morning and one liter and a half of green tea during the day, every day. Broccoli, cauliflowers, spinach, blueberries, constantly during the 6 weeks. Protein shakes are made with 100% whey protein powder, no chemical inside, no aspartame - acesulfame-K - nothing (tasteless and not a good drinking, I must admit). With this simple progression I can eat huge meal and still cut drastically my weight with no consequences for energy or muscles. Lean and clean. I do not believe in cutting the calories, expecially while training a lot for agonistic performance. I train 3 hours each day, 6 days at week.

I am your age. I need between 3-4000 calories a day to maintain depending on my activities. I am 5'10." The most protein I think I've ever eaten in a day is 200grams. 600g seems wildly excessive to me. Why don't you find out what your goal weight is and what your goal body fat percentage would be at that weight? Figure out how many calories that young man needs to maintain his weight at his activity level, and eat like that. Within 1 year you will be at that weight and body composition if you are consistent and have your training, supplementation, nutrition, and rest in place.

I've used this strategy for when I've needed/wanted to gain weight, and I do not see how it would be any different if trying to go the other way.

I found IF worked very well. Fasted from evening meal to lunch next day. Green tea, black coffee and plenty of water to keep me going if I needed it.

Hi Aussie,

Sounds like you have a solid plan! I've got some suggestions, but its a case of try and see.

• Add some blueberries on a morning & spinach to my salad.
• What salad dressing do you use? Maybe need to add more fats, especially MCTs?
• Try adding some nuts if you feel you need to up calories/fats
• Maybe try only eating one of 250g sweet potato Dinner 500g zucchini, 500g pumpkin

That does seem a lot of carbs for weight loss, even if you are back loading!

Let me know how you get on buddy!

Hi aussie,

I started paleo + changing my work out routine almost three months ago. My height is about 6 feet, and im 23 Before i weighted 92 kg and now im 80 (with a bf% of about 18).

Anyway what i did was:

• IF from evening till noon about 4 time s a week.
• for lunch usually some kind of cooked veggied + meat
• dinner salad / cooked veggies + eggs/tuna/meat
• if having breakfeast then egg or salad (from israel so its a problem to get bacon).
• if u need snacks then nuts or fruit (not too many if trying to loose weight).
• twice a week weightlifting
• twice a week 40 min run (has its disadvantages thought).

Good luck

I restricted calories, didn't let myself eat excess protein or carbs- just the amount my body needs for sustenance and filled the rest of my satiety with fat. But I also had to re wire my brain which took a couple weeks because I didn't know what a portion size has been and was severely over eating. On a paleo diet your eating such whole foods when you overeat it literally expands your stomach to hold more and increases appetite. This happened to me in a bad way.

Anyways I would do IF- way way lower protein, it is toxic in excess. If you need that many good carbs for sustenance thats fine, but what fat are you eating? Nothing has helped me more than keeping the PUFAs low and the saturated high (MUFAs moderate).

Eating high fat is a great long term diet for maintenance- just check out Perfect health diet.

Oh another thing that helped me lost weight- walking after dinner and sleeping a lot.

There is only one thing that works to lose bodyfat, and that is to eat less calories.

Is your goal to compete in the open or actually make the games?

Is your goal to look like you could compete in the games or to actually compete in the games?

If you truly want to compete in the games, train for performance and eat to support your training. The end.

What are you numbers now? (C&J, Snatch, Dead, Press, 10k, etc....)

Who's doing your programming?

You can look good with a ton of different strategies. In fact, in my experience almost all of them work for leaning out in the short run. But if you want to compete, it takes full dedication to training and recovery (leaning out happens as a side-benefit but isn't the goal).