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Thread: New in this diet!! I need help!! page

  1. #1
    guitarrista's Avatar
    guitarrista is offline Junior Member
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    New in this diet!! I need help!!

    Primal Fuel
    Hi everyone!!

    My name is Fran and I am a male 5'8'' 30 years old with 14% bodyfat and i weigh 140LBS.

    First I'd like to keep my muscle mass and to reach 8% bodyfat. Later I want to build muscle mass and keep my bodyfat at 8%.

    My diet so far is:

    1- 3 Eggs with 1 slice whole bread ( i know the bread isn't best but it's only 18 gr. of carbs).

    2- 1 scoop of whey protein in water with 1 handful of almonds.

    3- Large salad (lettuce, green peppers, tomato and 2 tablespoons of extra virgin olive oil) with fish (or meat) and a fruit.

    4- 1 scoop of whey protein in water with 1 handful of almonds.

    5- Large salad (lettuce, gren peppers, tomato and 2 tablespoons of extra virgin olive oil) with fish (or meat) and a fruit.

    -------------------------------
    Suplements- Omega 3 liquid. 3 teaspoons in a day.

    1tsp of NutraSea is:

    Calories from fat 40, Fat 4.5G, Total omega 3 fatty acids 1500mg, EPA 750,DHA 500mg, Other omega3 fatty acids 250mg.

    ------------------------------
    I have some doubts about which good fats, i cook all my food with coconut oil but i dont know if i am consuming all the fat that i need for keep my muscle and lose the fat.

    I do some weight training 3 days a week(Monday, Wednesday and Friday) with compound exercises no more than 30-45 minutes and i sprint 2 times a week ( Tuesday and Thursday).

    I could use your advice, thanks!
    Last edited by guitarrista; 03-20-2012 at 07:25 PM.

  2. #2
    VTmeetsMontréal's Avatar
    VTmeetsMontréal is offline Senior Member
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    I'm not an expert, but you should cut the bread. Not for carbs sake, but just because it's not good for you!

    Also I have read on here that the whey protein causes an insulin spike which can pause fat loss, maybe consider another protein source?

    Also, there is a big Intermittent Fasting community here which swears that cutting snacking and trying to create a longer fasting period between meals has helped them cut fat.

    Otherwise you seem to have everything pretty well under control! You look like you're in pretty good shape as it is, so do what works for you (just cut the bread )

  3. #3
    activia's Avatar
    activia is offline Senior Member
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    I advise that you go to the home page and click on Start Here and read the essentials.

    Cut the bread, not for carbs sake for health sake.
    Cut the snacking.
    I'm not sure what all this whey protein is about.. eat real foods. How about some meat/fish?

    Good fats are saturated and Monounsaturated. You want to limit your Polyunsaturated food intake
    That means animal fats, olive oil, avocado oil.
    Primal since March 2011

    Female/29 years old/5' 1"/130ish lbs

  4. #4
    activia's Avatar
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    We aren't trying to reenact cavemen living. It's more an hypothesis to start with when we think of any foods or activities. Then we look at science.. We also understand that some modern foods might have some benefits, and that we are living in a modern world where there is more to life and health than what we put in our mouths (that's the 80/20 rule). Self experimentation is also encouraged as everyone is a little different. Some people do better with different amounts of carbs, some people can tolerate dairy, some people can tolerate white rice.

    Understand tho that the basis is, that if something is in its natural form and humans have been eating it for millions of years we're probably well adapted to digest and utilize it fully. Something that is made in a factory that was created in the mere 100 years we are most likely not adapted to eat it.

    Remember Paleo is a template. Everyone implements it a little differently based on their needs. EAT REAL FOODS! AVOID POISONOUS THINGS!

    Avoid processed foods
    So that means basically never anything with gluten, and all other grains except for maybe some rice..
    Avoid legumes (unless maybe traditionally prepared but even then they should be limited or eliminated)
    Avoid Vegetable/Soybean oils
    Avoid processed sugars

    When it comes to dairy, full fat raw is preferred.. usually hard cheeses, cream, butter, fermented raw milk (aka yogurt) and maybe some milk.

    So what does that mean?
    You go to the store and peruse the produce isle till your hearts content avoiding the corn which is actually a grain.
    You load up on the meat (preferably you buy grass fed, if you cant get that (Local Harvest / Farmers Markets / Family Farms / CSA / Organic Food) if you can't get the good stuff then you go with the lean cuts..
    You go to the seafood section and load up, preferably wild caught.
    You look for the kerry gold butter in the dairy section, maybe some full fat Greek yogurt, and some good raw milk hard cheeses, and lots of pasture raised eggs!
    You peruse the frozen section looking for frozen vegetables/fruits/fish/meat as long as nothing is added
    You go down the oils isle and get some EVOO and various vinegars (apple cider, balsamic) and spices
    Find the isle with the canned tuna or canned salmon..
    Find some good plain nuts..
    You can get some of the tomato sauces but you must check that there are no bad oils
    For your healthy indulgences You find some real maple syrup, and local raw natural honey, red wine, maybe even some white wine, dark chocolate (>70%), fresh gourmet coffee
    Also down that specialty section you might find some coconut flour which some use to make some primal treats once in awhile.

    Then go online and.. load up on all grass fed goodies (lard/tallow/organs/meat) and Alta coconut milk (bpa free, nothing added)

    The rest my friend is all you.. get some cooking appliances, get some recipe books and embark on your new adventure to forever health!

    We tend to be a lower carb community. Most of us eat <150g of carb on a regular basis, but there is a huge swing here.. protein is between 20-30% , the rest good healthy primal fats from animals and EVOO or plants like Coconut or Avocado.

    Now a lot of us get our meat and eggs from local farms, our produce from local farms.. our raw milk from the local dairy farmer.. so we buy minimally from the grocery store... but one step at a time.
    Primal since March 2011

    Female/29 years old/5' 1"/130ish lbs

  5. #5
    sbhikes's Avatar
    sbhikes is offline Senior Member
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    You need real food. Eat real food, not powders, not salads, not girly salad oils and not squirrel food (aka nuts). Eat real food for a while and then come back and ask your questions.
    Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
    I can squat 180lbs, press 72.5lbs and deadlift 185lbs

  6. #6
    VTmeetsMontréal's Avatar
    VTmeetsMontréal is offline Senior Member
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    Primal Blueprint Expert Certification
    Quote Originally Posted by sbhikes View Post
    You need real food. Eat real food, not powders, not salads, not girly salad oils and not squirrel food (aka nuts). Eat real food for a while and then come back and ask your questions.
    How is a salad not real food?

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