Hi All- I'm 32, 5'11, 232 lbs. I've been doing Paleo for 3 months, and it's going really well. I have a lot more energy, and I have ZERO junk food cravings which is totally amazing.
I dropped ten pounds and 3 inches off of my waist in about a month, and I haven't lost anything in the past 2 months. I think my diet is pretty well dialed in. I'm eating around 30 grams of net carbs daily, all of them from green leafies and a daily avocado, with about 2100-2500 total calories a day. I've cheated maybe three times in the past three months, all of them were very mild cheats. I also have two martinins a week. I'm supplementing wth fish oil, but I'm admittedly a little inconsistent with it. BUt I thinik my diet is pretty spot on.*
As far as working out: I can't do a lot of high intensity intervals, because I had back surgery four months ago, but I walk uphill for about 50 minutes every day, and I lift weights four times a week. I've been doing some very light interval workouts (walk 3.8 MPH for a minute, jog 6.5 MPH for two minutes for 35 minutes) once a week, but that's about as much as I can safely push it for now. I do cardio before breakfast.
Any ideas? It's pretty crazy, I mean: I'm a big dude and I'm working out pretty hard: doing cardio in the morning and weights in the evening 4 days a week, and just cardio the other three. Thermodynamically, I should be burning WAY more than a measly 2500 calories a day.
Here are a few thoughts I had. Let me know if I'm way off base: 1. I eat eggs every day. I heard somewhere that eggs may cause one to stall. I also eat almonds, but I neurotically count them out, so I know I'm only eating 2 oz throughout the day 2. Not enough calories? 3. overtraiing? I can't really push it with the weights due to my back, so I doubt it. 4. The martinis. If two martinis Saturday night is enough to counteract a weeks worth of strict dieting and workouts, I'm going to throw in the towel.
Any advice would be much appreciated.
*Daily food: 9AM: Coffee 10AM cardio 11:30 breakfast: 2 whole eggs, 2 whites, 1/2 an avocado, 3 cups of spinach, 1tbsp cnut oil 4:30 1/2 lb chicken breast, 1/2 lb brocolli, 1/2 avocado, 1tbsp cnut butter 8pm Lift 8:30 3/4 lb salmon cooked in walnut oil, 1 tbsp paleo mayo, 3 cups spinach snacks: 2 oz almonds
Reddes, it all sounds pretty good, even the martinis. Men can usually IF successfully but I think you should try eating a really big breakfast as soon as you can after getting up and then IF all day, as long as you like. I get down voted for mentioning Dr Jack Kruse but he came up with a great way to reset your signaling hormones that helps weight come off. It's called the Leptin Rx (for reset) and it helped me shed some pounds around the waist.
11:30am is not breakfast. :P
If you're stalling for 2 months, something's definitely up and you need to change things around.
The diet looks ok, although I would ditch the walnut oil. It really should affect things where you are though.
Sounds like you're doing a lot of excess cardio + weights 4 times a week. I'd think you were overtraining, but you say you're not really pushing it because of your surgery.
I'd work more on the interval sprinting and less on the cardio myself.
How's your sleep?
I plugged your menu into FitDay and here's what I got:
2108 calories 197.5 grams protein 130.7 grams fat 42.5 grams carbohydrate
This is 39% protein/54% fat/7% carbs.
I suspect many paleohackers would tell you to up the fat %. And you probably don't need that much protein. My 2 cents.
And you should probably read Melissa McEwen's excellent post "Are YOU on the Faileo Diet?" http://huntgatherlove.com/content/are-you-faileo-diet
Why would you ditch the egg yolk in favor of egg whites, when the yolk has all the nutrients in it and the white has none? /end-of-rant
Also, your experience is very common on these boards and very common with weight loss in general. Initial loss followed by a plateau is featured in many PH questions. The advice already given is pretty good, but be patient, it is never a straight line. And be relentless in your pursuit of figuring out what might be blocking you.
I started paleo (Primal Blueprint) 12 months ago. I am 46, 5'11, started at 225lbs. I was eating total SAD crap, approx 4000 cals per day--mostly carbs/sugar, low fat, low protein. I stared out not counting calories and eating unlimited fruit and veggies with good portions of meat and cheese daily. The first 3 months I lost 25lbs, then slowed.
I started counting calories/macros and adjusted my diet to around 2500 calories a day, with 40/50/10 (P/F/C). Lost 15lbs in the next 3 months, then slowed.
I cut my calories to 2000/day and lost another 10lbs in the next 3 months.
Between Sep and Jan, I was really happy with my weight, but still wanted to lose 10 lbs. I stopped counting calories and weighing myself. I exercised hard, lifted weights, and ate very primally. Jan 1st, I took stock of my diet and realized I had unwittingly added quite a few calories and carbs, to the tune of 2700+ calories/day.
So, my plan for now is cutting out the olive oil & cheese on my daily salad, stop eating nuts, and only have 1-2 spoonfuls of coconut oil with supper (vs 3-4). This cut about 500 calories out of my day and I'm already seeing fatloss. I don't count macros, but the only carbs I get are from salad vegetables and dark chocolate. I usually eat about 1 lbs of meat a day.
So bottom line, under-reporting/under-estimating calories and carb creep were my pitfalls to the stall I experienced, maybe you have similar issues.
Your eating 2300 calories of fat per week just from the Almonds at 2oz/day alone. Thats almost 1lb of body fat you could be burning off per week. The almonds are doing absolutely nothing for you if your goal is to lose bodyfat. Toss them.
Tough case...almost everything looks great. The only thing i see is your diet sways toward the high-PUFA elements of Paleo: nuts, nut butter, nut oils, avocados are all things I personally limit. Try just one element of that list each day, and add cow/lamb fat, coconut oil or ghee/butter instead. Also, my diet has more lamb/beef in general, particularly fatty cuts and liver.
See if you can find some sort of activity to let you do serious 'sprints' (it doesn't have to be running!) Check out Tabata protocols for instructions on how to set sprint intervals using an exercise bike, or jump rope, or bodyweight exercises.
i bet you are not loosing weigh but are loosing inches in the mid section. i have lost only about three pounds in two months but now my clothes are falling off. And people say im loosing weight, even though the scales say im not. truth is you dont need to loose weight too fast or you will need skin removed latter. just enjoy the great food, and get a paleo friend , but if dropping the weight is a biggy for you just cut you portion size, save some grocery money and go for it. good luck reddes we are all here for a reason.