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  • #16
    Originally posted by Louisa655 View Post
    I expect to gain weight (muscle), and in the process look leaner/more cut.
    Your stats indicate that most of your weight loss on primal has been muscle and water ... not fat. So actually gaining muscle would be a pretty impressive turn-around.
    F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

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    • #17
      Getting more cut involves both adding muscle and cutting fat. Maybe you need to add some weight to your bodyweight exercise?
      ----------
      Primal since August 2012. CW: 317.

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      • #18
        5'10" and 135lbs is your goal? I think that is too thin.

        You don't eat enough calories.
        sigpic
        Age 48
        Start date: 7-5-12
        5'3"
        121lbs
        GOAL: to live to be a healthy and active 100


        "In health there is freedom. Health is the first of all liberties."
        Henri Frederic Amiel

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        • #19
          Hey Lu,
          I also agree that you don't seem to be eating enough calories.

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          • #20
            I agree with the others, you are not eating enough.
            I find that if I don't eat enough I start to gain weight on top of having no energy.

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            • #21
              Originally posted by Louisa655 View Post
              I don't lift or squat heavy due to a herniated disc at L5/S1.
              I feel your pain - I have got an L4 / L5 / S1 Herniation as well.

              I have found that the Primal Bluprint Fitness plan my back pain has managed to subside. My specialist told me I would never be able to run or do any weight bearing activity - I have proved him wrong and improved my back.

              I found with smart form and not being an idiot I have been able to do Squats, and Lifts - but definately take it easy. I found once I started to engage by Abs and Glutes - building them up tended to support the back.

              Good luck with it all - hope it all starts to pick up for you
              Starting Weight (11 August 2012) - 117.8 kgs (259lbs)
              Current Weight - 94.4kgs (207lbs) (as at 14/01/2013) -23.4kgs (51lbs) lost to date.
              Goal Weight - 90kgs (198lbs)

              "Worrying is like a rocking chair, it gives you something to do, but doesn't get you anywhere" - Van Wilder

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              • #22
                Originally posted by Louisa655 View Post
                I'm not sure if I can get 'cut' while eating Paleo with slightly higher protein and a few more carbs to accommodate for my additional workouts.
                Why not? This seems to be exactly what you need. You sound starved for protein and antioxidants.

                As Not On The Rug said, at your low caloric intake, a 300 calorie fat-bomb of bulletproof coffee is enough to trip up your macros. I would take out the BP coffee. Then spend a precious 20 grams (80-100 cal) carbs on berries and kale, which give you the most nutritional bang for you buck. Then fill in the remainng 200 calories with high quality protein like 2 oz grass-fed ground beef or two eggs. Try something new for a month, if it doesn't work you can go back to IF.
                5'0" female, 45 years old. Started Primal October 31, 2011, at a skinny fat 111.5 lbs. Low weight: 99.5 lb on a fast. Gained back to 115(!) on SAD chocolate, potato chips, and stress. Currently 111.

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                • #23
                  Originally posted by MaverickBris View Post
                  I feel your pain - I have got an L4 / L5 / S1 Herniation as well.

                  I have found that the Primal Bluprint Fitness plan my back pain has managed to subside. My specialist told me I would never be able to run or do any weight bearing activity - I have proved him wrong and improved my back.

                  I found with smart form and not being an idiot I have been able to do Squats, and Lifts - but definately take it easy. I found once I started to engage by Abs and Glutes - building them up tended to support the back.

                  Good luck with it all - hope it all starts to pick up for you
                  Maverick: Thank you for your kind words and sharing your experience. I am currently beyond what any doctor thought I might achieve. I am back to running, and last week, I managed a jump from a squatting position -- which I never thought I would ever be able to do again. I feel that my body is finally healing, and I am taking things very slowly and carefully. I realize that if I blow this, I could potentially lose bladder and bowel control for the rest of my life. I am progressing slowly with body weights. It's my goal to do chin ups in 2013. Again, thank you for sharing and let's keep hitting our potential boundaries with explosive power. /Lu
                  ----------------------------------------
                  F, 48, 5'10"
                  Start Date: 25-06-12 @ 161lbs
                  Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

                  Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

                  Comment


                  • #24
                    Originally posted by oxide View Post
                    Why not? This seems to be exactly what you need. You sound starved for protein and antioxidants.

                    As Not On The Rug said, at your low caloric intake, a 300 calorie fat-bomb of bulletproof coffee is enough to trip up your macros. I would take out the BP coffee. Then spend a precious 20 grams (80-100 cal) carbs on berries and kale, which give you the most nutritional bang for you buck. Then fill in the remainng 200 calories with high quality protein like 2 oz grass-fed ground beef or two eggs. Try something new for a month, if it doesn't work you can go back to IF.
                    The past few days, I have begun my new programme --- breakfast, lunch and dinner with a few calories of snacks inbetween. I've raised my caloric intake to about 1500 per day. I feel great, and a little fearful of gaining weight. I'll give this a go for a month and see how the results reveal. Thank you for weighing in. /Lu
                    ----------------------------------------
                    F, 48, 5'10"
                    Start Date: 25-06-12 @ 161lbs
                    Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

                    Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

                    Comment


                    • #25
                      Originally posted by Louisa655 View Post
                      I realize that if I blow this, I could potentially lose bladder and bowel control for the rest of my life./Lu
                      That was the exact thing that made me realise I needed to take my back issues seriously - my surgeon asked me "Is there anything below your belly-button that you value?" - and since I was only 15 at the time I realised there are a few valuable things there! So he told me to fix up my back, get fit and lose the weight.

                      Now I only waited 16 years after hearing this to actually take it seriously - but yeah I am able to complete 10km fun-runs (not running the whole distance yet but at about 69mins time) and lift.

                      The important thing is also if you get any personal training at all - make sure the trainer is experienced in dealing with disc related issues, god knows the number of trainers that have tried to get me to do stupid things that were guarenteed to break my back, what works for others won't always work for you.

                      It is funny though - the only thing that makes my back hurt now.....shopping with my wife! I can hike up mountains I can run a fun-run but for some reason walking the halls of a shopping centre almost cripples me every time....maybe its my brain and wallet working together to prevent her spending money!
                      Starting Weight (11 August 2012) - 117.8 kgs (259lbs)
                      Current Weight - 94.4kgs (207lbs) (as at 14/01/2013) -23.4kgs (51lbs) lost to date.
                      Goal Weight - 90kgs (198lbs)

                      "Worrying is like a rocking chair, it gives you something to do, but doesn't get you anywhere" - Van Wilder

                      Comment


                      • #26
                        Originally posted by MaverickBris View Post
                        That was the exact thing that made me realise I needed to take my back issues seriously - my surgeon asked me "Is there anything below your belly-button that you value?" - and since I was only 15 at the time I realised there are a few valuable things there! So he told me to fix up my back, get fit and lose the weight.

                        Now I only waited 16 years after hearing this to actually take it seriously - but yeah I am able to complete 10km fun-runs (not running the whole distance yet but at about 69mins time) and lift.

                        The important thing is also if you get any personal training at all - make sure the trainer is experienced in dealing with disc related issues, god knows the number of trainers that have tried to get me to do stupid things that were guarenteed to break my back, what works for others won't always work for you.

                        It is funny though - the only thing that makes my back hurt now.....shopping with my wife! I can hike up mountains I can run a fun-run but for some reason walking the halls of a shopping centre almost cripples me every time....maybe its my brain and wallet working together to prevent her spending money!
                        Thanks for weighing in, MaverickBris,

                        Although I would love to lift heavy, I just know that it's not in my best interests. My back is finally starting to heal after a very painful and debilitating four years. It amazes me how powerful nutrition is for the body and to heal. I'm getting very strong by working on body weight daily, walking and sprinting. There's something for everyone with good nutrition and fitness. Thanks for your words and wisdom. ps. Standing is still hard on my body --- I'm always looking to sit down while in an art gallery or mall. /Lu
                        ----------------------------------------
                        F, 48, 5'10"
                        Start Date: 25-06-12 @ 161lbs
                        Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

                        Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

                        Comment


                        • #27
                          just an added thought, i had 2 badly bulging discs from a car accident that gave me trouble for years. serious pain and discomfort, etc. no amount of yoga, physical therapy, etc ever helped. and a couple years ago i finally made myself a standing work station at work. within 6 months, 99% of my back pain was magically gone. that, combined with increasing my hamstring and hip flexor flexibility in order to take the pressure off of the back muscles. anyway, back to the standing work station. this really worked for me. no matter how great your posture is, sitting for 8 hours a day is most definitely not good for your back and will impede the healing process. just a thought...

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                          • #28
                            Originally posted by not on the rug View Post
                            just an added thought, i had 2 badly bulging discs from a car accident that gave me trouble for years. serious pain and discomfort, etc. no amount of yoga, physical therapy, etc ever helped. and a couple years ago i finally made myself a standing work station at work. within 6 months, 99% of my back pain was magically gone. that, combined with increasing my hamstring and hip flexor flexibility in order to take the pressure off of the back muscles. anyway, back to the standing work station. this really worked for me. no matter how great your posture is, sitting for 8 hours a day is most definitely not good for your back and will impede the healing process. just a thought...
                            NotOnTheRug: That was a substantial injury you sustained. You know it's interesting that I'm not in pain so long as I'm moving, but standing is a b****. As I shared in an earlier post, if I go to an art museum and have to stand and listen to a lecture, my back starts to hurt like nobody's business. Start to walk, and ahhh, so much better. Now over the past month or so, I can actually feel my back beginning to heal. I'm doing exercises and flexibility movements that I never thought I would be able to do again.

                            In terms of work, I work in a dental practice and we are situated in a 2-story house. So, I'm up and down stairs all day long as we have 3 operatories upstairs, and two on the main floor, and a conference centre in the basement. I always joke with patients that I have kick-a** glutes because I'm up and down, up and down all day long. So, I don't feel my job is hardcore sitting, as some others may be. I feel that the primal philosophy has been key in my healing process because I have eliminated toxic oils, wheats and sugars which are inflammatory. I feel that my body is finally saying, "ahhhhh, now I can get on with the business of healing myself'.

                            I'm VERY mindful of the fact that as I age, maintaining physical fitness and core strength will be crucial for me. One of my goals is to hike the Camino across the top of Spain (2-month back pack trip). I'm such an active person, and a tall person, and keeping the lower back in good shape is key to my long-term strategy. I'm so grateful to Mark Sisson and the posters on this forum who have helped me to regain my health and hope for the future. It wasn't too long ago that I could not put on my own underwear because I couldn't lift one leg at a time without severe pain --- not a good place to be, trust me. I look forward to being primal over an extended period of time, to really reap the benefits of good health and longevity....there's not a doubt in my mind that this is this philosophy is the key to success for me.

                            Always appreciate the comments and personal experiences of everyone.

                            Best/Lu
                            ----------------------------------------
                            F, 48, 5'10"
                            Start Date: 25-06-12 @ 161lbs
                            Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

                            Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

                            Comment

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