I am a 38 yo male 175# 6'2" who has been eating paleo on and off for about a year. I normally have a healthy diet but I enjoy the paleo life style. I do CrossFit 4-5 times a week. But when I try and do a 30 day challenge I loss about 10-15# and at my build makes me look starved and terrible bony. What can I change or add to my diet to make it as paleo as possible but maintain my muscle growth and loss the little bit of fat that I need to. Just did a body comp and over the last year I have gained 2% body fat but maintained my same weight. Any answers will be greatly appreciated.
At 6'2, 175, you don't need to lose. You need to shift the composition. Sounds like the diet compliance is fine, although you didn't post what you eat, so who knows. My advice, because I've been in a similar situation before, address these...
I do CrossFit 4-5 times a week. - Don't. This is stressful, very much so that it may single-handedly be the cause of the "extra 2%" of fat. Vary it with other activity. You sound like myself where I have to be doing something every day. Walk a lot. Take 1-2 days and try really heavy lifting. Maybe try a yoga or stretching routine.
What can I change or add to my diet to make it as paleo as possible but maintain my muscle growth - Again, I don't know much about your diet, but lets just assume it's 100% Paleo compliant. Three things. 1) Macronutrient intake. This is simple, but also important. Very individual, but just saying "Paleo" is very, very non-specific. Might need more protein. Less carbs. More fat. Any of that, who knows. 2) Nutrient timing. For someone looking to add muscle, this is crucial. The rest of the time, food intake is largely going to go to energy for the body but there's always that threshold where you can use food pre and post-workout to maximize both your energy to workout, recover and grow. This, I've found, is largely N=1, you have to play with it. 3) Food quality. Again, it might be Paleo, but is it the best Paleo you can find/afford?
Good luck. I'm sure you will get some other good responses.
My first instinct when reading your post was calories. If you're losing weight, you need more going in. But the amount of CF you do also gives me pause. How are your general stress levels? How are you sleeping? Do you get 8-10 hours a night in a pitch dark room?