Paleo Diet and Paleolithic Diet Questions & Answers

Question

2

So I've got a bit of an issue here....

I've been following a paleo diet for the past 4 months and prior to that I would consider myself a fairly "clean" eater to begin with. I recently decided to add dairy (occasionally adding milk and geek yogurt) back into the mix but with that exception I have been fairly strict.

I crossfit 4 days a week and usually throw in a lifting session here and there for good measure. I'm 28, 6'0" and weigh 165lbs, last year I weighed about 185 and not very physically active. When I started paleo I was measured at 11% body fat on what is apparently "a really good" machine and was recently re-tested at 5% which is kinda scary for me. Although I know these machines aren't totally accurate I agree with the findings that I have lost more fat and can see this just from looking in a mirror.

I eat 3-4 good size meals a day that always include a protein, carbs in the form of green veggies and good fats. I usually will snack on the odd piece of fruit and nuts.

My overall goal is to add at least 15-20 lbs of mass (i'll even take some fat) back on to my frame. I'm trying to decide if I should be adding something in here (either dense carbs like steel cut oats, drinking a whole lot of milk etc). I would appreciate any feedback :)

flag	asked Jul 15 at 12:12 joshals 21●2

If you are doing that much crossfit, you will have a hard time adding muscle mass, even though you will be getting stronger. Might want to add some heavy weight low rep sessions instead of crossfit if your goal is bigger muscles. Keep your protein high. Also, never trust a machine, get a 7 site skinfold test or hydrostatic or DEXA scan. I am sure you are very lean, but the scales are still seldom accurate. BTW 5% is not bad to be at(thats where I am). Good luck with your goals. – RaiseFitness Jul 15 at 13:58

Karen · Answer 1 · 2012-07-15 12:24:44Z UTC

Skip the dairy and certainly the grains. Have some sweet potatoes, some regular potatoes, other starchy carbs, some nuts and nut butters (within reason, and macadamias for best EFA proportions), more fruit. Plop some ghee on all the starch. Get some coconut butter and go wild.

Rob · Answer 2 · 2012-07-15 12:47:20Z UTC

2

I'm not sure green veggies are all that carby.

answered Jul 15 at 12:47

Rob
2,759●3●7

Some low carb diets even claim that green veggies aren't even worth counting.. – goodz Jul 15 at 12:59

Wcc Kamal Stabby fan · Answer 3 · 2012-07-15 13:11:00Z UTC

1

I agree with what has been posted here already. Add more fruit to your diet and some starch from sweet potatoes, tubers, plantains or bananas. That's what I did and I feel a lot better. I was eating way too few carbs.

answered Jul 15 at 13:11

Wcc Kamal Stabby fan
10.1k●1●4●41

goodz · Answer 4 · 2012-07-15 13:02:49Z UTC

Hmm.. If the dairy isn't bothering you that's how a lot of people go to add more mass. Also, you could sub it for coconut milk which is pretty dense. Eat enough nuts/nut butters and you should go up quite a bit. If you're trying to gain muscle measure your protein intake and make sure that it's up to par. If those tips aren't enough for you, you can always just take shots of olive oil or cook with more oils. They're very unnoticeable, but packed with calories.

Congratulations on being the opposite of my problem and many, many others :D

Dave · Answer 5 · 2012-07-17 06:35:33Z UTC

I have recently had this exact same problem and my story is very similar to yours regarding eating patterns and CrossFit. I'm 5'7 + 145lbs. Started Paleo and CrossFit in Feb when I was 158lbs. I've become very lean & I'm the strongest/fittest I've ever been, I just do not want to lose any more weight. Personally I think its diet more than cardio-heavy CrossFit workouts that is the cause of this. Heavy lifting at the regular gym never really contributed massive muscle gains for me before I started CF. I personally am just going to start eating more of what I'm already eating. Like larger portions. More potatoes, more dairy, more everything. Good luck.

Losing too much weight - paleo

5 Answers