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Thread: Skinny fat??

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  1. #1
    Join Date
    Aug 2012
    Location
    Maryland
    Posts
    88

    Question Skinny fat??

    OK so I've been primal for an entire month! Yay!

    Been reading a lot in particular the forums, and then back to the web, to realize that I am probably the skinny fat kind now: I used to exercise loads, not so much now, and while I look good in clothes I hate wearing a bikini because my abs are spelled F-L-A-B-S and overall I'm lacking tone-ness. Somehow I thought I was still pretty fit because I used to run/do tris etc. My running has slowed way down, and it's been years actually. (Coincidentally since my son, almost 4 years ago!!!

    Came to this realization in a funny way mind you; the forums were saying the bodyfat scale is BS, and I thought great! I better check my real BF then, cause I knew that had to be wrong (and so I wasn't exactly paying attention to it)... A couple nights ago, I ran not just one but TWO tape tests -- you know, to be certain -- and sure enough I'm made of 30% fat. Ouch. The scale wasn't far actually.

    I started tracking my food right away!! And made some adjustments to reduce carbs and keep calories in check (i.e. replace carbs with fat, not just add loads of fat and keep eating fruit like it's primal in unlimited volume...)

    My questions are: how long does it take to be truly fat adapted? I started playing around with IF, with my first 24 hour fast (convenient because on business trip and trade shows = crap food). All is good; or is it? Is IF worthless if you're not yet fat adapted?
    How far can you push IF to maximize fat loss? What has worked for you?

    I am 5'5, about 129 lbs, and I am trying to follow 120 g of fat + 50-60 g of protein + max 30 g of carbs daily, around 1,300 calories. I don't care to lose lbs per se, but rather cut my body fat - gasp - in half!

    What are realistic results? I've read drastic results start almost immediately with the primal lifestyle when one is overweight -- does it take longer for skinny fat people then cause it's more a change in the makeup (body composition) than body weight?

    As far as exercising goes, I'm following the BPF ebook; minus the pull up bar. Need to hook one up. Soon...

    Thanks in advance for your advice!
    _______________________________________

    Adopted the Primal lifestyle on: August 9 2012.
    My sporadic journal entries are here.

    Results to date: I've lost (gained?) one belt hole!

  2. #2
    Join Date
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    Whoa whoa whoa. Red flag...

    1300 Calories??? You need to consume much more. What is a usual day's menu for you?
    >> Current Stats: 90% Primal / 143 lbs / ~25% BF
    >> Goal (by 1 Jan 2014): 90% Primal / 135-ish pounds / 20-22% BF

    >> Upcoming Fitness Feats: Tough Mudder, June 2013
    >> Check out my super-exciting journal by clicking these words.

    Weight does NOT equal health -- ditch the scale, don't be a slave to it!

  3. #3
    Join Date
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    Quote Originally Posted by froggie View Post
    I am 5'5, about 129 lbs, and I am trying to follow 120 g of fat + 50-60 g of protein + max 30 g of carbs daily, around 1,300 calories. I don't care to lose lbs per se, but rather cut my body fat - gasp - in half!
    More protein. Lots more. About twice as much. And you probably need more food overall. You're already thin. You don't want to diet. You want to change your body composition.

    As for realistic results. I think if you are doing strength training you will feel results fairly quickly, feel yourself progress, feel yourself getting stronger, feel the muscles getting firm. But real and lasting visual results, eye-popping stuff, will take a lot longer.
    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

  4. #4
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    I'm no mathematician, but at 5'5", 1300 calories could certainly be maintenance for many a sedentary person. But to change body comp, I agree on at least doubling the protein - which would easily fix any caloric "deficit" or lack of excess, rather, and should, barring hormonal issues, etc., get your body to lay down muscle and use up more fat throughout the day. And lift heavy, it won't give you man-muscles overnight.
    Steak, eggs, potatoes - fruits, nuts, berries and forage. Coconut milk and potent herbs and spices. Tea instead of coffee now and teeny amounts of kelp daily. Let's see how this does! Not really had dairy much, and gut seems better for it.

  5. #5
    Join Date
    Aug 2012
    Location
    Maryland
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    I'm definitely not starving myself if that's any explanation. Not hungry between meals.
    Only started tracking food recently, I'm getting the below from a day this week which is pretty typical for me.
    I want to keep carbs low, but I'm no restricting the fat/protein.

    Let see...
    BFAST:
    2 or 3 slices of bacon with 1 or 2 eggs (scrambled with bacon fat or in olive oil)
    tea (plain)

    LUNCH:
    Loaded salad: romaine, with 2 eggs, cucumbers, red onion, tomatoes (or avocado, etc.) with balsamic vinegar + EVOO
    2 Tbsp Almond butter
    1 banana
    1/2 cup of full fat organic yogurt with drizzle of honey

    DINNER:
    100g Cantaloupe
    6oz Salmon (sautéed in butter)
    1oz of goat cheese

    SparkPeople est: 1,344

    My activity level is rather sedentary with some active play (with toddler) and limited walking (the dogs!).
    _______________________________________

    Adopted the Primal lifestyle on: August 9 2012.
    My sporadic journal entries are here.

    Results to date: I've lost (gained?) one belt hole!

  6. #6
    Paleobird's Avatar
    Paleobird Guest
    Quote Originally Posted by MissJecka View Post
    Whoa whoa whoa. Red flag...
    1300 Calories??? You need to consume much more. What is a usual day's menu for you?
    Not necessarily. A lot of people said the same thing to me when I was losing weight on my calorie counting thread. This may be where her metabolism is right now.

    Quote Originally Posted by sbhikes View Post
    More protein. Lots more. About twice as much. And you probably need more food overall. You're already thin. You don't want to diet. You want to change your body composition.

    As for realistic results. I think if you are doing strength training you will feel results fairly quickly, feel yourself progress, feel yourself getting stronger, feel the muscles getting firm. But real and lasting visual results, eye-popping stuff, will take a lot longer.
    I think a little more protein but not twice as much. Maybe 75-85 g.

    Quote Originally Posted by froggie View Post
    I'm definitely not starving myself if that's any explanation. Not hungry between meals.
    Only started tracking food recently, I'm getting the below from a day this week which is pretty typical for me.
    I want to keep carbs low, but I'm no restricting the fat/protein.

    Let see...
    BFAST:
    2 or 3 slices of bacon with 1 or 2 eggs (scrambled with bacon fat or in olive oil)
    tea (plain)

    LUNCH:
    Loaded salad: romaine, with 2 eggs, cucumbers, red onion, tomatoes (or avocado, etc.) with balsamic vinegar + EVOO
    2 Tbsp Almond butter
    1 banana
    1/2 cup of full fat organic yogurt with drizzle of honey

    DINNER:
    100g Cantaloupe
    6oz Salmon (sautéed in butter)
    1oz of goat cheese

    SparkPeople est: 1,344

    My activity level is rather sedentary with some active play (with toddler) and limited walking (the dogs!).
    I think that looks pretty perfect. I eat less carbs than that (no fruit) and a little more fat but about the same calories and I'm a lot taller. Try doing planks for the midsection. They are something you don't need a gym for. Have you downloaded the PBFitness ebook yet? Great stuff.

  7. #7
    Join Date
    Jul 2012
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    USA
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    Quote Originally Posted by Paleobird View Post
    Not necessarily. A lot of people said the same thing to me when I was losing weight on my calorie counting thread. This may be where her metabolism is right now.
    Ditto. Too bad Calorie-counting turned into obsession for me. Never going back to that!

    But, I just realized something: I honestly thought the OP was a guy, not a girl, hence my "red flag" response. Sorry!
    >> Current Stats: 90% Primal / 143 lbs / ~25% BF
    >> Goal (by 1 Jan 2014): 90% Primal / 135-ish pounds / 20-22% BF

    >> Upcoming Fitness Feats: Tough Mudder, June 2013
    >> Check out my super-exciting journal by clicking these words.

    Weight does NOT equal health -- ditch the scale, don't be a slave to it!

  8. #8
    Join Date
    Nov 2011
    Location
    MD/VA/DC
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    Quote Originally Posted by froggie View Post
    BFAST:
    2 or 3 slices of bacon with 1 or 2 eggs (scrambled with bacon fat or in olive oil)
    tea (plain)

    LUNCH:
    Loaded salad: romaine, with 2 eggs, cucumbers, red onion, tomatoes (or avocado, etc.) with balsamic vinegar + EVOO
    2 Tbsp Almond butter
    1 banana
    1/2 cup of full fat organic yogurt with drizzle of honey

    DINNER:
    100g Cantaloupe
    6oz Salmon (sautéed in butter)
    1oz of goat cheese

    SparkPeople est: 1,344
    That looks too "CW-healthy" to me, like a walking bag of trail mix.

    WHERE'S THE BEEF? Where's the pork, the chicken, the bone broth, the buffalo jerky?
    IMO you could use hefty nutrient dense veggies, like kale or broccoli.
    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.

  9. #9
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    Aug 2012
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    Maryland
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    Quote Originally Posted by oxide View Post
    That looks too "CW-healthy" to me, like a walking bag of trail mix.

    WHERE'S THE BEEF? Where's the pork, the chicken, the bone broth, the buffalo jerky?
    IMO you could use hefty nutrient dense veggies, like kale or broccoli.
    That hurt!! I happened to eat salmon that day, I eat whatever food I've cooked and needs to go. Beef, chicken, duck, etc. are on the menu too. Broccoli no way, but cauliflower, kale, and all, sure!

    Haven't made any bone broth. Not sure where to start -- care to share?
    In fact some recipes call for chicken broth, never made my own (remember I'm a newbie), but would love to!
    _______________________________________

    Adopted the Primal lifestyle on: August 9 2012.
    My sporadic journal entries are here.

    Results to date: I've lost (gained?) one belt hole!

  10. #10
    Join Date
    Jul 2012
    Location
    FL
    Posts
    132
    It looks like your food is good, could use a bit more protein like others have said. If you follow PB Fitness and get in bodyweight exercises 2x weekly and a sprint, I think your composition will change rapidly. Are you exercising now?
    Happy Wifey and NEW MOM!
    Pre-preg weight: 130
    Current: 145 (eek!)
    Goal: ??? <-- whatever it takes to get rid of this tire!
    Started Primal in May '12.
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