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  • Info Overload.. how should I eat to fuel my lifestyle?

    And shrink my butt fat at the same time?

    I'm reading the mondo thread on leptin resets, I'm giving up coffee because it's bad for the adrenals, I'm trying to get into ketosis by eating less than 50gC a day.

    One year ago (almost to date) I could run 15 miles with no soreness the next day, I was in the driver's seat of the carb wagon on a "healthy" SAD. My butt and thighs were 3" smaller, respectively.

    Since then I've gone Primal, (SCD/GAPS/nearly Paleo and no beans) due to healing digestive problems in our family. I backed way off the "chronic cardio", although I jog 30 min a couple times weekly. I lift heavy things and put them down again. No strength gains in a year, probably due to the constant switching of macros.

    I IF. I lift fasted. I'm disciplined.

    So why are my thighs and butt carrying noticeable cellulite in the last 12 months since I stopped running? Why can't I get into my jeans this autumn? I can do a couple pullups but I can't button my pants, and it's starting to get frustrating.

    My calories/macros are all over the place. Last time I charted for an entire month, it was July. Here are the average stats copied directly from Fat Secret:

    Daily Average:
    Exercise: 2090kcal
    Food: 1492kcal
    (Fat: 95.30g, Protein: 63.08g, Carbs: 101.45g)

    Is Ketosis my answer? Can VLC sustain heavy (for me) lifting 3x a week? Or should I be eating way more carbs, every day, or a refeed once a week? Should I start running all the time and burning glucose again to shrink my pants size? It worked before.

    I'm no stranger to sprints but I backed off the weekly jaunt when energy started to decline. I have two preschoolers at home and I'm tired and crabby most days. This isn't like me. When I feel good, I feel GOOD, like I have a rocket up my butt, go-go-go-go with productivity and organization and motivation. I'm getting fat and not making progress in the weight room, and have no idea why.

    Help? A kick in the rear? Advice? Please?

  • #2
    I shouldn't complain. My digestion is smooth, seamless, quiet, and definitely healing with lots of good quality animal protein and fats and as many veggies as I can fit. I do have to exert lots of self control with 24-hr cultured whole milk yogurt, any/all fruit, and nuts (1 svg/day of raw, if that).

    My tummy is healing and I no longer bloat or get gas and rumbles. But it came with a bigger pants size and I don't know WHY.

    Comment


    • #3
      stop.

      these forums are great, but a lot of the info on here is contradictory, drowning in details, and things to learn about once you get your life in balance. read the book and mark's posts. this is his annual primal challenge...the front page of marksdailyapple will be flooded with all the advice you need, paricularly the primal 101 post.
      get comfortable with the 10 primal laws, then start experimenting with fasting, refeeds, leptin, etc.
      http://www.marksdailyapple.com/forum/thread60178.html

      Comment


      • #4
        Experiment with your food. High-fat or low carb is not for everyone. FYI: cellulite reduction doesn't happen. Once you've got it, sadly, it is there to stay.
        F 28/5'4/100 lbs

        "I'm not a psychopath, I'm a high-functioning sociopath; do your research."

        Comment


        • #5
          Originally posted by primalrob View Post
          stop.

          these forums are great, but a lot of the info on here is contradictory, drowning in details, and things to learn about once you get your life in balance. read the book and mark's posts. this is his annual primal challenge...the front page of marksdailyapple will be flooded with all the advice you need, paricularly the primal 101 post.
          get comfortable with the 10 primal laws, then start experimenting with fasting, refeeds, leptin, etc.
          Bwaha, it's almost like you can hear me hyperventilating.

          I started playing around with IF'ing over the winter, same time i started gaining. I wonder if calories all over the place really matter - and averages, not so much?

          Last summer I came in 4th (in 816 age div) in my local Warrior Dash. Now I can hardly finish a 5k in under 30 minutes and my compound lifts are the SAME as last fall. No gains. Weight is up 8lbs if that's any indicator of size. Something needs to change. Something is broken. I would rejoice in 8lbs of muscle mass added to my frame with heavier plates and a tight ass. Nope.....

          C'mon, I need to hear from some women I AM experimenting with the fasting, refeeds, leptin, etc.

          Comment


          • #6
            Originally posted by ennaejay View Post
            Bwaha, it's almost like you can hear me hyperventilating.

            I started playing around with IF'ing over the winter, same time i started gaining. I wonder if calories all over the place really matter - and averages, not so much?

            Last summer I came in 4th (in 816 age div) in my local Warrior Dash. Now I can hardly finish a 5k in under 30 minutes and my compound lifts are the SAME as last fall. No gains. Weight is up 8lbs if that's any indicator of size. Something needs to change. Something is broken. I would rejoice in 8lbs of muscle mass added to my frame with heavier plates and a tight ass. Nope.....

            C'mon, I need to hear from some women I AM experimenting with the fasting, refeeds, leptin, etc.
            4th place....niiiiice.

            there is some pretty good evidence that fasting may not be the best for women. mark had a guest post up about it a couple of months ago.

            i also have a question about your calorie totals: are you doing over 2000 calories worth of exercise, or is that the total along with what your body uses just to stay alive? if it's an extra 2000, you need to back waaaaayyyy off, or eat a lot more. calories do make a difference, but you don't want to be in too much of a deficit.

            your body is clearly holding on to the extra fat for a reason. maybe it needs the extra energy (preggers, or too much exercise, cortisol, etc.), or maybe going primal is just correcting you to your own homeostasis...which might mean a jiggly part or two. i don't think it's the second thing just because of you lack of progression in fitness. my vote would be the cortisol. maybe take a week or two off and come back strong and see what happens.
            http://www.marksdailyapple.com/forum/thread60178.html

            Comment


            • #7
              No no, I'm not doing 2000kcal worth of workouts. I'm on my feet mostly all day, often running errands, but I only train about 3hrs/week. I lift 2-3x and run 2-3x. I'm not underfed! Fatsecret calculates the calories burnt for sleeping, resting, etc etc based on age/height/weight. Pretty basic..

              Not pregnant, we made that permanent.

              Cortisol - yes. I have a high stress personality for sure. OCD tendencies. I was hoping primal would fix all this, like once the leaky gut issues were gone, some of the leaky personality problems would go too! Does fasted training increase cortisol? You men seem to get ripped from it - that, and the carb refeed after a heavy session. I can only go a few weeks before I seem to hit a wall. I fit Mark's description as "fat adapted" without a doubt, I pull 40-hr fasts and can eat like a viking. The size gain really discourages me. I really do think it's hormonal.

              I'm heavily considering a leptin reset. It's frightening to me to stop IF'ing and stop counting calories, and eat a huge breakfast and go off intuition, and no snacking. My "full sensor" is broken and my past relationship with food isn't bragworthy.

              The Primal lifestyle is NOT for wimps, that's fo' shizzle !!

              Thanks for the suggestions bo

              Comment


              • #8
                Why not go back to running? I think the whole chronic cardio thing is a total misunderstanding for most people. It's chronic cardio when you do it at a high intensity. It's healthy slow movement when you do it at a lower intensity. At a high intensity it causes stress. At a low intensity it can help with stress. Dial it back from 11 down to 3 and you will probably enjoy it more and it might help.
                Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

                Comment


                • #9
                  Originally posted by sbhikes View Post
                  Why not go back to running? I think the whole chronic cardio thing is a total misunderstanding for most people. It's chronic cardio when you do it at a high intensity. It's healthy slow movement when you do it at a lower intensity. At a high intensity it causes stress. At a low intensity it can help with stress. Dial it back from 11 down to 3 and you will probably enjoy it more and it might help.
                  I agree with this wholeheartedly and all I can say is that low level cardio works for me. That's averaging 115 bpm heart rate burning around 500 cals per hour. It does help with stress.
                  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.

                  Comment


                  • #10
                    I am very similar to you--I cannot burn my belly and thighs off and I was thinner before-less muscle I am sure. I eat great fat adapted-have tackled leptin. I cross fit 3 days, run 3 days--but I can't run fast anymore. I have had to reaccess my priorities.

                    Just this year, I was top 25 in my age group in a rock n roll half marathon--that is a huge race.

                    4 weeks ago I could not finish a 15K trail run.

                    I shifted to fat adaptation and it sucked my ability to run fast. I can finish my races at least now in an acceptable time--went from a 1:37 half to a 1:55-2:05--it feels like I am not even running but I can't push it anymore.

                    I cross fit fine. I feel like I am putting on muscle like crazy-but not burning these pockets of fat. I can't get in my hot jeans from last fall

                    Do I want to run fast anymore? No, not really. But I want to feel good finishing-not like the life is sucked out of me. I want this belly gone--it was there last year too but I guess I did not have muscle packed behind it as much-so I am bigger all over with new muscle but the same residual fat.

                    I really don't want to go back to cravings-they ruled my thought processes but I need to burn fat. I am so tired of tweaking this and tweaking that. I hate complaining--I know what it is like to be seriously overweight and this is more the difference between a 6 and an 8.

                    Comment


                    • #11
                      Obvious question: are you getting enough quality sleep? My other half did everything right except doing shift work that messed up her sleep, and her health and weight suffered, no matter how well she ate.

                      Comment


                      • #12
                        Originally posted by Damiana View Post
                        Experiment with your food. High-fat or low carb is not for everyone. FYI: cellulite reduction doesn't happen. Once you've got it, sadly, it is there to stay.
                        The thing that boggles my mind is that 12 months ago, I didn't have it. So..... 12 months from now, if I play my cards right, I can eradicate it... right? Give me some hope here!

                        Originally posted by sbhikes View Post
                        Why not go back to running? I think the whole chronic cardio thing is a total misunderstanding for most people. It's chronic cardio when you do it at a high intensity. It's healthy slow movement when you do it at a lower intensity. At a high intensity it causes stress. At a low intensity it can help with stress. Dial it back from 11 down to 3 and you will probably enjoy it more and it might help.
                        Originally posted by paleo-bunny View Post
                        I agree with this wholeheartedly and all I can say is that low level cardio works for me. That's averaging 115 bpm heart rate burning around 500 cals per hour. It does help with stress.
                        I LIKE running. I think this is good advice, it does help relieve my stress. However Mark seems to stress the sprints -- do you (who I assume are well fat-adapted with healthy hormones) still have power for tabatas? Or does it feel like there's nothing to give? I like explosion, obviously the HIIT is good for fat burning. Much as I cannot stand Jillian Michaels, her workouts did give me awesome results a couple years ago... and that was with Barbie weights. I guess I need to incorporate SOME cardio back in, slow-twitch and all that.

                        Originally posted by FlyingPig View Post
                        Obvious question: are you getting enough quality sleep? My other half did everything right except doing shift work that messed up her sleep, and her health and weight suffered, no matter how well she ate.
                        Hahahahaha! No. I'm either up 1-2x every night like clockwork to pee, or I'm so overly tired and wound-up at bedtime that I can't seem to nod off. This is an important factor, I agree. Like primalrob said, getting the basics right is important. Primal 101 equals good rest, play, sunlight, de-stress, etc.... maybe I don't have all my ducks in a row and I'm trying to ignore the signs.

                        I'm going to start a Leptin Reset Journal, that much is for sure. What do I have to lose. Something's screwed up, I thought reading Berardi's stuff made a lot of sense but I think even though I CAN fast, skipping breakfast might just not be the best idea for me. I'm going to stick to VLC for a while (2 mos?) and go from there.

                        Comment


                        • #13
                          I think you need to think about what you want to gain from going primal... Sometimes being healthy means holding onto a few extra pounds. I'm much happier now that I don't feel compelled to work out every day. For awhile I was making strides toward finally having a six-pack, the ultimate outward sign of success, I thought. But nothing about being an exercise-a-holic was particularly enjoyable. Waking up every morning feeling like a failure until I completed a workout was NOT healthy for me, even if my body looked awesome.

                          Grok wouldn't have been worried about his butt fat. He wouldn't have participated in long races (I imagine him on the sidelines of a marathon munching on some fresh caught antelope thinking "these fools will waste all their energy trying to beat each other right now, then there'll be no competition on tonight's hunt!!").

                          Living primally is an attitude. It's mental. It's about forgetting all this stuff we've been told about what a "healthy" body looks like, about what we have to look like to attract men, to fit in, and so on and so forth. It's not easy to eat healthy. It's not easy to lie to your boyfriend's mom that you "just ate" when she pulls out her spaghetti and your stomach's rumbling. But no caveman would let the others around him make him feel bad about what feels good.

                          I guess the summary of all that... to me, if you're typing your calories into some website every day, you're letting food run your life. You have some bigger issues with body image that you need to face. (I'm not being a jerk, I'm a 20 year old girl, I basically wrote the book on body image issues). Your body is a big, gross ball of intestines. That airbrushed lady in the running magazine isn't real--and chances are, isn't in ketosis. :-P Focus on what feels right to you-- let go!! Throw out your scale, work out when you feel like it (and do it for the right reasons -- aim for healthy, not skinny -- I aimed for skinny and ended up at my 'sexiest' ever with terrible knee injuries, totally revamped my outlook on exercise/health/life), stop counting your calories, don't be afraid to trust your internal compass!

                          P.S. If stress is an issue for you, 1) DO NOT skip breakfast, and 2) look into supplementing with Rhodiola rosea, it's worked wonders for my anxiety.

                          Comment


                          • #14
                            Originally posted by 2ndChance View Post
                            I think you need to think about what you want to gain from going primal... Sometimes being healthy means holding onto a few extra pounds. I'm much happier now that I don't feel compelled to work out every day. For awhile I was making strides toward finally having a six-pack, the ultimate outward sign of success, I thought. But nothing about being an exercise-a-holic was particularly enjoyable. Waking up every morning feeling like a failure until I completed a workout was NOT healthy for me, even if my body looked awesome.

                            Grok wouldn't have been worried about his butt fat. He wouldn't have participated in long races (I imagine him on the sidelines of a marathon munching on some fresh caught antelope thinking "these fools will waste all their energy trying to beat each other right now, then there'll be no competition on tonight's hunt!!").

                            Living primally is an attitude. It's mental. It's about forgetting all this stuff we've been told about what a "healthy" body looks like, about what we have to look like to attract men, to fit in, and so on and so forth. It's not easy to eat healthy. It's not easy to lie to your boyfriend's mom that you "just ate" when she pulls out her spaghetti and your stomach's rumbling. But no caveman would let the others around him make him feel bad about what feels good.

                            I guess the summary of all that... to me, if you're typing your calories into some website every day, you're letting food run your life. You have some bigger issues with body image that you need to face. (I'm not being a jerk, I'm a 20 year old girl, I basically wrote the book on body image issues). Your body is a big, gross ball of intestines. That airbrushed lady in the running magazine isn't real--and chances are, isn't in ketosis. :-P Focus on what feels right to you-- let go!! Throw out your scale, work out when you feel like it (and do it for the right reasons -- aim for healthy, not skinny -- I aimed for skinny and ended up at my 'sexiest' ever with terrible knee injuries, totally revamped my outlook on exercise/health/life), stop counting your calories, don't be afraid to trust your internal compass!

                            P.S. If stress is an issue for you, 1) DO NOT skip breakfast, and 2) look into supplementing with Rhodiola rosea, it's worked wonders for my anxiety.
                            I really, really appreciate your post. Thanks -- good advice, real sound. :'-) The perfectionist in me - the feeling like a failure if I haven't worked hard or if the numbers aren't lining up - is going to take a hike. My Mister would LOVE if I'd put on a couple pounds if only I'd have a healthy self-image and gain some libido. He's always told me confidence is #1 on his hot list.

                            I'm starting a LR in the AM & will journal about it. Healthy and strong should always trump jean size, I KNOW that, I just have to live it.

                            Comment


                            • #15
                              Originally posted by ennaejay View Post
                              And shrink my butt fat at the same time?

                              I'm reading the mondo thread on leptin resets, I'm giving up coffee because it's bad for the adrenals, I'm trying to get into ketosis by eating less than 50gC a day.

                              One year ago (almost to date) I could run 15 miles with no soreness the next day, I was in the driver's seat of the carb wagon on a "healthy" SAD. My butt and thighs were 3" smaller, respectively.

                              Since then I've gone Primal, (SCD/GAPS/nearly Paleo and no beans) due to healing digestive problems in our family. I backed way off the "chronic cardio", although I jog 30 min a couple times weekly. I lift heavy things and put them down again. No strength gains in a year, probably due to the constant switching of macros.

                              I IF. I lift fasted. I'm disciplined.

                              So why are my thighs and butt carrying noticeable cellulite in the last 12 months since I stopped running? Why can't I get into my jeans this autumn? I can do a couple pullups but I can't button my pants, and it's starting to get frustrating.

                              My calories/macros are all over the place. Last time I charted for an entire month, it was July. Here are the average stats copied directly from Fat Secret:

                              Daily Average:
                              Exercise: 2090kcal
                              Food: 1492kcal
                              (Fat: 95.30g, Protein: 63.08g, Carbs: 101.45g)

                              Is Ketosis my answer? Can VLC sustain heavy (for me) lifting 3x a week? Or should I be eating way more carbs, every day, or a refeed once a week? Should I start running all the time and burning glucose again to shrink my pants size? It worked before.

                              I'm no stranger to sprints but I backed off the weekly jaunt when energy started to decline. I have two preschoolers at home and I'm tired and crabby most days. This isn't like me. When I feel good, I feel GOOD, like I have a rocket up my butt, go-go-go-go with productivity and organization and motivation. I'm getting fat and not making progress in the weight room, and have no idea why.

                              Help? A kick in the rear? Advice? Please?
                              Oh wow - I was just pondering this same thing today, while on a walk. Running melts it ALL away for me, too. BUT....here's what I noticed, for me at least. My hips are 3" bigger than they were when I was running all the time. I realized that the thickness of my hips (though I now have fat on my body, because I eat) is actually muscle, not blub. I don't know about you, but my entire body is bigger with muscle now. I know that my running and poor eating habits were leaving my body to consume what muscle I might have had. My calves were tiny, my butt was tiny, my arms were more than tiny (and gross). Now, I do eat appropriately, exercise appropriately and don't run 50 miles a week to make my body feast on my muscle. I wonder if you're experience is similar. Also, as much as we don't like the appearance of fat, we need it to regulate hormones and produce estrogen (need that for bones). My body fat is dropping again...and gone is my female “cycle". So.....decisions, decisions. I’ve noticed that many people on this forum advise me to redirect my focus toward health, not how I want to look and/or weigh.

                              In terms of your workouts - maybe you've hit a burnout period. I did and never thought I would. I needed a giant rest and reform. Maybe try running again, but not to lose anything; just to get outdoors, breathe fresh air and be in the motion you most enjoy.

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