Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I've been on Paleo for 6 months now, and have lost about 44lb. During this tenure, I've gained muscle and strength in the first few months. However, in the last 2 months, I have noticed that, while my weight has dropped steadily. I am losing strength as well, nearly on a bi-weekly basis. I can't squat and deadlift as much as 4 months ago. Is this normal?

I do resistance training 3 times per week, and added HIIT into the mix 2 months ago. I consume 1800-2000 calories per day.

EDIT: Macros are on average 150g of protein/170g of fat/<30g of carb. I am nowhere near my goal weight. I want to drop another 60lb or so. I was 350lb when I started. I don't have any issues or symptoms.

edited Oct 25 2011 at 21:53

asked Oct 25 2011 at 21:38

AsianXL
207●8

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Please provide more detail on your diet. Also, have you had any other issues/symptoms? Are you at your goal weight? – Annie Oct 25 2011 at 21:45

how many grams of carbs do you eat? – cliff Oct 25 2011 at 21:51

The post has been edited. – AsianXL Oct 25 2011 at 21:55

Decrease fat by 45g; increase carbs by 70g. – Travis Culp♦ Oct 25 2011 at 23:35

Would it be necessary to increase the carb intake to 100g? Wouldn't that drop me out of ketosis? – AsianXL Oct 25 2011 at 23:59

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Rhubarb · Answer 1 · 2011-10-25 22:39:45Z UTC

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It isn't unusual to loose some muscle mass whilst in a calorie deficit. However there are strategies to mitigate muscle loss.

Don't go to deep on the calories deficit, aim for no more than 500 calories per day.
Continue to lift as heavy as possible.
Use BCAA's pre and post workout, particularly leucine.
Don't be afraid of carbs post workout - particularly with HIIT.

I also suggest you head over to Leangains and educate yourself on Martin's methods. He is all about building strength whilst cutting body fat.

answered Oct 25 2011 at 22:39

Rhubarb
5,165●3●13

I second this comment....especially the LeanGains link. On LeanGains as long as your not running too much of a deficit and your lifting heavy..you should be able to maintain or increase strength. – Frank Sabia Jr Oct 26 2011 at 1:59

good consult. r u recovering sufficiently for GH and T spurts at night?? taking a break and eating more sounds in order... – grace Oct 26 2011 at 2:45

I just read the guide to leangains. doesn't that defy the theories of Paleo? It appears to be a high carb diet on training days. – AsianXL Oct 26 2011 at 5:24

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Not really but cheesecake sort of is (but even Art DeVany grandpap of paleo cheats on that). Carbing up on work out days not only prevents adrenal fatigue but will provide bigger gains -- the 30-60min after appears in literature to be where the goods are. BCAAs boost protein synthesis. The carbs boost both amino acid and glucose shuttling into cells (insulin-dependent). Don't worry -- insulin sensitivity should be retained. – grace Oct 26 2011 at 8:50

oops 30-60 min 'window' post WOD – grace Oct 26 2011 at 8:51

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Terry Victory · Answer 2 · 2012-07-22 00:33:44Z UTC

I would say the clue is in the question. 2 months ago you began HIIT, and 2 months ago you're strength started to decline. Sounds like the calories needed to perform HIIT are impacting on the calories needed to maintain muscle mass. Deadlifts and squats, love those lifts, but they are compound lifts and extremely taxing. Now i'm not for one second suggesting dropping Deadlifts, Squats, or HIIT, but what i would say is that maybe you need to up your calories a little. Also, if you've trained intensely for 6-8 months without a break, you may well be overtrained. If this is the case, take 2 weeks off.

Does Weight Loss contribute to Strength/Muscle Loss?

2 Answers