Paleo Diet and Paleolithic Diet Questions & Answers

Question

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The old me did atkins for a long time and lost a lot of weight AND muscle. The new Paleo me bulked up and now want to cut the right way. I actually don't have much of a variety because I love the few basic foods I eat. Basically grass fed beef by the pound from my local trader joes. Organic Brocolli&Spinach frozen Mixed berries,Wallnuts and yes Bakers Chocolate squares here and there. I have to cut the fruit and limit walnuts but, will this be healthy nutrient wise? I supp with a multi, fish oil

Overview train 2 days heavy weights,Low impact cardio 2-3 times a week. Diet will be beef,Brocolli&spinach and my 2 supps. I ask because the new me actually wants to do it right/healthier than before. I'm new to here so i would love some opionions from some people/Tweeks they would do.

Thanks in advance

flag	asked Sep 14 at 22:33 MarioMaserati 41●3

Height, weight, how much do you want to cut and how quickly do you need to cut it? Percent BF? – Satchmo Sep 15 at 5:33

Stu · Answer 1 · 2012-09-14 23:12:18Z UTC

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How bout you just train with more intensity. Low impact is a waste of time. The lack of variety in That diet would drive me nuts. Surely you eat some other things?

answered Sep 14 at 23:12

Stu
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It's just something I can stick with for a long time. Not exciting by any means lol. Also when I tried Hiit I did loose a good amount of weight just a ton of muscle and strength. That's why I was gonna try lit as a hope of trying to hold on to as much muscle while loosing fat. Also not in a rush so babying along hoping that help too. – MarioMaserati Sep 14 at 23:44

Wisper · Answer 2 · 2012-09-14 23:23:21Z UTC

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Ditch the cardio, up heavy weights to 3-4 days a week, increase protein intake, don't worry about fruit as long as it's after workout. Leangains worked wonders for me.

answered Sep 14 at 23:23

Wisper
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	I was worried I would be recovered by doing 3-4 weight days being on a cut/cal restriction. I use the lg training method of big movements RPT training style and I seriously noticed a huge difference but even when I put my cals close to maintence BF goes up that why I was thinking of dropping the fruit. I'm not a fan of starches and my diet is very bland but i love those foods and can stick to them. As far as IF I can't do it everyday I get hungry at work and its easier to manage a eat stop eat style 24hr on a off day yet another reason worried about recovering and dropping another weight day – MarioMaserati Sep 14 at 23:38
	I also noticed a lot of LG guys are lower in bf percentage as I'm around 17% and they are carb loading after each weight session. I swear my body does not like that method I tried and kept it clean as possible :( – MarioMaserati Sep 14 at 23:41
	I started LG around 20% bf, went down to 13.5% on it. I use minimal RPT (2 working sets, 3 exercises) on a +20/-20% recomp, 3 days a week. I tried a deeper cut but it also cut into my performance, so I went back to recomp. I do HEAVY carb loading PWO. Based on what you just wrote, I suspect your issue is that your BMR/TDEE calculations are too high. Many people overestimate their activity level. I use 1.22, sedentary, home office work. – Wisper Sep 15 at 1:16
	Clarifying: training 3 days a week, IF 7 days a week. – Wisper Sep 15 at 1:18
	Wisper I think your right I was even calculating a -20/0 cut and still went over. I think the issue was when I started that regimen I just finished a keto cut for a year and a half plus so I think my metbolism was shot and leptin crashed. I was 302lbs went down to 172lbs. Now I've been for a few months off keto gained some muscle&FAT at around 192lbs and just wanna get ripped don't care about the weight number just my bf% I want to get close to 10. It's frustrating lol – MarioMaserati Sep 15 at 2:12

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JayJay · Answer 3 · 2012-09-15 01:11:23Z UTC

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I'd go with 1-2 high intensity resistance days a week (doing full body compounds) and 1-2 high intensity interval training sprint sessions along with plenty of low and slow movement (walking) with low carb paleo.

Great thing about intensity work is 1) no need to up the frequency of it 2) no need for a carb refeed 3) same or better results with less time expended.

I do one HIT resistance and one HIIT sprint day a week.

answered Sep 15 at 1:11

JayJay
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	What's the benefit from slow walking that you can't get easier, faster and with better results from weight training? I'd ditch all cardio when cutting as it doesn't bring much, if any benefit, and just hinders recovery. – Wisper Sep 15 at 1:20
	I think you misunderstand the idea of a whole program. Walking has plenty of benefit both for metabolic conditioning (walking will be largely fat burning) and in a bio and neuromecanical sense improving systemic hormone signaling. It will NOT impede recovery, especially when performing a HIT program with focus on recovery. You have a focus on volume training it seems. I'm talking about a totally different paradigm. – JayJay Sep 15 at 1:50
	BTW...I do IF also and train fasted. I have just noticed that reduced frequencies ala HIT create just as much if not better gains for me and with less repetitive stress types of injury. – JayJay Sep 15 at 1:55
	Great points! I think I'm gonna try throwing that in the mix! Mon heavy compounds,tues off,we'd Hiit,thur off,Friday heavy compounds,sat off,Sunday long lit walk/hike with the dog. This might just be perfect for me and my schedule. – MarioMaserati Sep 15 at 2:06
	JayJay, I don't misunderstand. Walking burns fat, but is much less efficient than intensive weight training. I don't know what "systemic hormone signaling" means, sounds like something Men's Health would write. When I recomp, I don't go for volume, I go for intensity. I do only 2 working sets, 3-4 exercise per session, 3 times a week. I train fasted, LG style. But in any case, if walking works, go for it - just saying that it's most likely not optimal, and possibly detrimental. – Wisper Sep 15 at 8:34

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Cutting opinions???

3 Answers