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  • Feeling a little frustrated...

    I'm pretty new to the forum and this is my first post in the nutrition section. I've been doing really awesome lately with my primal nutrition but had a small setback last night...

    I'm a fireman and we had a pretty massive storm roll through my city last night and we had around 45 runs in 7 hours. Two fires, a gas leak, multiple lines and trees down, auto accidents, EMS runs, etc. Ultimately I had not eaten in a long time and we were stuck on the last gas leak for about 6 hours. Go figure this was around dinner time and none us had eaten since around 1130 am. Now, normally I could easily go without eating anything for quite some time, however, after a couple of fires and burning massive amounts of calories I was starving. Of course, the crew ordered pizza to the scene and I was told it would be around 2 am before we got back to the station (it was around 7 pm now) so I ate about 5 slices. I am so PISSED at myself but I needed energy. My chief pretty much ordered me to eat in case we had another fire. We didn't get back in quarters until around 130 am and I was exhausted. I know the 80/20 rule exists but to be honest I don't like to do that because it opens doors that I want to keep closed...also, I almost threw up all the pizza because it made me sick and I really didn't want to eat it. I just wanted to eat. I'm back as usual today and will cut some calories and take a couple probiotics to hopefully get that nasty stuff outta my system.

    Okay sorry. I'm done venting now.

    Now for a nutrition question...

    Over the last few weeks I've been 100% primal. I've decreased from 177 lbs to 164 lbs without blinking an eye. I've tailored my diet as advised in Mark's book. My macro breakdown is as follows:

    Calories :1815
    Fat: 125
    Protein: 100 (using .7 as a factoring number)
    Carbs: 75

    After about two weeks (not counting my pizza binge last night grrrrrrrr) I am averaging pretty close to my goals:

    12 days of averages:

    Calories: 1819
    Fat: 121
    Protein: 103
    Carbs: 92

    So as you can see I've done pretty good and I feel like I am at good weight. I really now just want to lose BF%. My first measurement was 22.7% and 12 days later I'm 20.5%. I start crossfit tomorrow (around 3 days per week) and would like to build some muscle and lean out. Any advice on how to change my macros? I am going to increase my carbs to over 100 but wasn't sure if I should go any higher with the fat or protein? I just want to be lean and around 10% BF is my ultimate goal. I do not want to be a muscle head. Any advice would be great!!! Thanks to all of you for this awesome website/forum/community!!!

    Brian

  • #2
    Sometimes circumstances just work out that way. Best not to get upset about it and just get back on track when you have control over what you can eat. Sometimes you don't have a choice. Just suck it up, enjoy the pizza, and eat primal when you have the chance.

    Comment


    • #3
      If you cut calories in an attempt to "make up" for poor eating, especially when you are so active, that just adds more stress to the body. Nourish yourself with good food.
      You lousy kids! Get off my savannah!

      Comment


      • #4
        You're not eating enough calories in my opinion.
        Young self-caring Paleo-eater from France.
        (So please forgive the strange way I tend to express myself in your beautiful language )

        Comment


        • #5
          that does seem low cals for a guy..
          pizza not gonna hurt you the one time,
          especially considering the workout you were getting at work.
          btw, thanks for being there!!

          Comment


          • #6
            1800 calories for a fireman? I'm a software coder and that's about what I eat. 80/20 is for when the boss orders you to eat pizza.
            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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            • #7
              If you're not crazy about eating the "whole piece" of pizza, just eat the toppings off em and have more slices:-)If your boss complains about the waste, just give him the crusts!
              Free your mind, and your Grok will follow!

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              • #8
                He is trying to lose weight, and it is working. As long as he isn't sluggish why should he increase calories while trying to lose fat? That makes no sense.

                Comment


                • #9
                  I do feel pretty sluggish some days...I usually feel better if I gravitate closer to 2200 - 2400 calories/day. I am losing weight but I've been hovering around 165 lbs and I would like to stay here. I just want to decrease the BF %. Any tips? Also thanks for all the replies!!

                  Comment


                  • #10
                    Strength training (dunno how your box will operate) helps your body to prioritize retention of lean body mass even when your eating at a caloric deficit. So just adding that will make sure that the extra calories burnt come from body fat. I wouldn't be hitting the box more than 2-3x/week though....especially with your job. And if you are feeling a bit sluggish...especially when CF is added in just eat more.

                    Comment


                    • #11
                      Eat the toppings.
                      You may be overweigh but not morbidly so. Given your job and the activity level I would up the calories and aim to loose the weight slowly. Cutting the grains and processed crap will help a lot with weight loss.
                      As others have said 80/20 is there for a reason. It is not about planning to cheat but about dealing what life gives you on a particular day.
                      Eating primal is not a diet, it is a way of life.
                      PS
                      Don't forget to play!

                      Comment


                      • #12
                        Originally posted by bsmith35 View Post
                        I do feel pretty sluggish some days...I usually feel better if I gravitate closer to 2200 - 2400 calories/day. I am losing weight but I've been hovering around 165 lbs and I would like to stay here. I just want to decrease the BF %. Any tips? Also thanks for all the replies!!
                        I am not sure how tall you are I am assuming around 6'. You need to put on a lot more muscle. I am 6' 182 lbs and I am sitting at about 13%bf (and enjoying seeing the 6 pack...lol). Right now your lean body mass is about 132 lbs If you get down to 10% bf at 6' you will be loosing around 16lbs which puts your weight at 149lbs. IMHO you need to up your calories and get started on a good strength training program.
                        Eating primal is not a diet, it is a way of life.
                        PS
                        Don't forget to play!

                        Comment


                        • #13
                          I'm only 5'7" so I'm pretty short. You're right on the money with my lean mass..sitting right around 131 lbs. As far as strength training I will be doing crossfit about 3 days per week...with swimming in between with the kiddos . I'm actually pretty happy with the way I look right now considering I was 190 lbs at my heaviest (pretty fat for a dude thats 5'7"). Hopefully I'll lose some of this last 10 - 15 lbs while gaining muscle...I do want to lose it in a healthy manner and if slow is the case then thats fine. As far as crossfit/strength training is concered...does 2200 calories/day sound about right? Or should I just eat if I'm hungry?

                          Brian

                          Comment


                          • #14
                            Originally posted by bsmith35 View Post
                            I'm only 5'7" so I'm pretty short. You're right on the money with my lean mass..sitting right around 131 lbs. As far as strength training I will be doing crossfit about 3 days per week...with swimming in between with the kiddos . I'm actually pretty happy with the way I look right now considering I was 190 lbs at my heaviest (pretty fat for a dude thats 5'7"). Hopefully I'll lose some of this last 10 - 15 lbs while gaining muscle...I do want to lose it in a healthy manner and if slow is the case then thats fine. As far as crossfit/strength training is concered...does 2200 calories/day sound about right? Or should I just eat if I'm hungry?

                            Brian
                            I like to go with eat when hungry....unless that fails, then start counting calories. But, I'm a bit biased cause eat when hungry worked just fine for me. Of course I also kept carbs bellow 100g on a daily basis too.

                            Comment


                            • #15
                              Eat when you are hungry and eat so you feel better too. Your body know if you are not eating enough (re one of your earlier posts) you will get there.
                              Eating primal is not a diet, it is a way of life.
                              PS
                              Don't forget to play!

                              Comment

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