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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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5/17/11 2:25 P

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Cindy, I love this: "Once you get into "the groove" you will probably find it's not necessary to track, but initially it's good to help understand just what your needs are!"

Couldn't have said it better myself! :)

I know for me, Paleo/Primal is a choice rather than a requirement - it's easy to stick to, but it's also easy to allow my 20% times to morph into 40-50% if I'm not careful, but I do pay for it after the fact.

I think going into a big change like this, it's important to have a solid reason why you're doing it, and not just to lose weight... you can do that eating a variety of ways and if that's your only reason, then you'll stop eating this way as soon as you achieve your goal. (this is me just rambling right now, by the way. ;)

This is more about, as Cindy said, learning and understanding your personal needs, and feeding your body to find your level of optimal health. Once you do that, and your body is able to work the way it's designed to, the quest towards an ideal body composition will be a lot easier It's not glamerous, it's not always easy, but it is always worth it in the long run.

:)

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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CINDYSUE48's Photo CINDYSUE48 Posts: 3,264
5/16/11 8:00 P

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I highly recommend tracking everything you eat and drink....at least until you get into what you should and shouldn't eat. Once you get into "the groove" you will probably find it's not necessary to track, but initially it's good to help understand just what your needs are!

I don't count calories, but I'm tall and larger frame, so I can eat more than most women my age. And I can also eat more calories with low carb than I could low fat....and I'm not hungry all the time.

I have to stay low carb because of weight gain, but also for arthritis. I make meat the center of my meal and add veggies as desired (mostly lower starch ones). For fruit I mainly go with berries with heavy cream....not every day. I've also been enjoying pineapple and even watermelon lately.

I don't calculate now, but when I did my carbs were almost under 10% of calories, usually around 4-5%. Protein and fat vary depending on what I am eating. I generally only add fat for pan-frying, etc...but I also don't trim fat. If the fat is nice and crispy (like pork chops!) I eat it, but the non-crispy parts get cut away. When I kept track, my protein and fat could range anywhere from 30% - 70% of calories.



Cindy Moore

Low Carb and Paleo advocate

Palindromic Rheumatoid Arthritis diagnosed September 2007

Raleigh Low Carb Examiner
LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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5/13/11 5:23 P

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I think starting out, you can hit it hard, and as long as your body can take it, go for it. :)

After a few weeks, they'll probably (hopefully) work with you to scale you down to what your 'normal' schedule will be. If not, remind them. LOL!

As for 'refeed', just a fancy term for high calorie day... :)

There's a theory that, when you're reducing calories for fat loss, and exercising, you're depleating/reducing the number of nutrients as well. By having a higher calorie day1-2x a week, you 're-feed'/'re-fuel' the cells, muscles, organs to gear them up for the next week of reduced calories. It's also part of calorie cycling (having low calorie days, then a high one, then low again), which can keep the metabolism 'guessing'... and is sort of a paleo principle. Our anscestors would have had days with minimal food, then a feast, then back to minimal food. There's also fasting, but that's a down the road/advanced option, not one that I'd recommend right out of the gate, unless you were doing it for religous purposes.

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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ELIZABETHOLIVE's Photo ELIZABETHOLIVE Posts: 59
5/13/11 5:13 P

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What is a refeed day?

I hear what you are saying and most of the time would agree to start slow and work up, but when I first started crossfit they said to come as often as I can for the first few weeks... which (this is week 1) so I am trying to do that.

Do you think that its a bad idea?

Beth - Oregon

CrossFit Lover
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www.bethadams.blogspot.com


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5/13/11 3:40 P

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Yeah... This is me saying this in love: that's a lot of work you're doing.

There's a reason CF has a built in rest day in it's rotation. If you're continually working your body, it never has a chance to fully recover. Even if you do a 30-60 minute workout and sit the rest of the day, doing it again tomorrow and the next and the next and the next is /eventually/ going to give you diminishing returns.

There's a whole adrenal/coritisol issue that comes up from too much stress, and if you add the thyroid on top of it (like me!), then you're /eventually/ going to get slow to no results and get frustrated...

The goal is to avoid that frustration, and to create a structure that you can sustain long term while still getting the results you want.

Since you're just starting out, see how your current calorie range works and activity level for you overall for the next few weeks, and evaluate/adjust up or down from there. IMO it's an agressive deficit, but I'm one that prefers to start with the least amount of work and go up from there, rather than start at the most agressive and back off (if that makes sense).

Either way, nothing is set in stone, and you do have the right to change what you need to when you need to do it. :)

As for inconsistent numbers, I was implying not to worry if you go over by a few grams for protein, or +/- 100 calories or so. If you go a little over one day, it'll work itself out a day or two later. If you go over by a LOT, then consider that your re-feed day and get back on track the next one. ;)

Edited by: LADYROSE at: 5/13/2011 (15:49)
Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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ELIZABETHOLIVE's Photo ELIZABETHOLIVE Posts: 59
5/13/11 3:05 P

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All VERY GOOD info!

Rest is a hard one for me. I started crossfit on tuesday and have been going everyday (including today) and tomorrow we are going backpacking for the weekend. Then Monday back to crossfit. I don't feel like I am overdoing it since I am getting LOTS of rest at night and at work I sit all day.

Inconsistant numbers will be hard for me. I want to stay within the brakets. :-/



Beth - Oregon

CrossFit Lover
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www.bethadams.blogspot.com


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5/13/11 2:45 P

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Oooh, thought of another one:

REST is just as important as activity. In fact, it's even more important. Most of the physical progress you're going to make is going to be from what you do in the kitchen and what you do outside of the gym. The exercise is for coniditioning the body and building muscle, which will help you burn fat more efficiently... If you don't give yourself adequate down time, you're going to be setting yourself back even further.

Don't begrudge the rest days. :)

(says one who has learned the hard way what pushing too hard can do to the body... and spent 6 months recovering from it. If I can't be an inspiration, I can at least serve as a warning of what not to do. LOL!)

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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5/13/11 2:40 P

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My biggest tips:

1) Learn to listen to your body. This is a toughie when you're first starting out because we're usually on autopilot and not used to paying attention to what the body is telling us. Heh, and sometimes, the body IS serious when it says it needs a cookie! LOL! But seriously, if you're eating enough to feel satisfied and not hungry (tummy grumbling, energy waning, mood deteriorating, etc.) for several hours (3-6 hours), then you're doing it right. :)

2) be sure to keep your elecrolytes up during the transition to low carb - start supplementing with LOTS of potassium (or throw a banana in there pre/post workout, especially if it's a heavy duty metcon one), magnesium, C, and SALT (real stuff like hymalain, or celtic sea salt)! Your body, energy and muscles will thank you for it.

3) don't worry so much about the numbers day to day... it's hard to do, but it'll drive you buggy. I've found that my actual numbers are all over the place - one day I'm high on this, low on that, and the next it's reversed. Some days I'm just not that hungry and find it hard to hit even 1500, other days, I'm at 1800 at lunch. As long as the overall trend is at or near the range, don't fret... eventually you'll get the hang of what keeps you going and you won't need to cling so tight to the tracker. :)

4) Relax and enjoy the process - this is chance to create a new life, not just in your physcial apperance, but also what's going on in your mind and heart. It's not always going to be easy, but take the challenges as opportunities to learn about yourself, what makes you tick, and how to be stronger the next time it comes around.

5) Never, ever, ever forget: YOU are awesome and deserve to build the best body and life you can imagine! We're here for you when you need reminding. ;)

HUGS!
S

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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ELIZABETHOLIVE's Photo ELIZABETHOLIVE Posts: 59
5/13/11 2:18 P

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ooo that is good info... i was at 1229 cal for today but I have crossfit tonight so... i needed to add more calories so I added a chicken breast to my dinner which caused me to go over with my protein - which is silly.

So I did one last tweek... i change my Protein from 100-145 to 130-180... which will help accomodate those extra calories for workout days.

THANK YOU SO MUCH - this is so complicated (for a couch potatoe like me) and I really just want to be ON POINT... with nutrician. I want to feed my body what it needs.

Any other tips?

Everything you have said has helped so much!!

Beth - Oregon

CrossFit Lover
Paleo Eater

www.bethadams.blogspot.com


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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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5/13/11 2:07 P

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Beth - that all looks good: 1200 on rest days, 1500 on workout days.

Try it out for a while and see how you feel, and what results you get. If you're starting to get super hungry, or really brain fuzzy (that's not because of the low carbs), increase the fat to 100 gm... that'll bump up your calories to the 1800 range, but that's not a bad thing, especially if you're exercising a lot.

Remember: Calories in - calories burned = total calories body has available to repair & sustain function.

Steph

Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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ELIZABETHOLIVE's Photo ELIZABETHOLIVE Posts: 59
5/13/11 1:36 P

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I am pretty confident now that I have figured it out.

Calories
1,200 - 1,550
Carbs
30 - 50
Fat
30 - 80
Protein
100 - 145

Beth - Oregon

CrossFit Lover
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www.bethadams.blogspot.com


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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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5/13/11 11:51 A

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Ok, there's a lot of debate of the benefit of counting calories, because there's lots of different factors involved. *I* Find I can eat in a higher calorie range if I stick to real food (mainly following the paleo/primal model) than I can eating processed food. There's also people who swear by calorie restriction - and the Zone blocks usually has folks eating in a lower calorie range.

BUT as you said, you don't want to under eat, and you also don't want over consume calories.

A good place to start is figuring out your basal metabolic rate AND figure in your activity level.

Here's a good primer: www.sparkpeople.com/resource/
calorie_c
alculation101.asp


Side note: *I* find it interesting that Spark encourages exercise but sets calories based on an assumption that people are sendtary.

So from that article, if you follow the calculations in Step 4 for, say, 50# less than you are now, or at your goal weight. That's your base number.

Now you need to figure your "range" in step 4. Here's how I do it - I use my number in Step 4, and for rest days, I multiply it by the sedentary 1.2 to get the low end of the range. Fore the upper end, I factor in my workouts: If you're doing at least 4 days of CrossFit (if you're at a box, you probably do met con stuff in addition to the WOD), you'd use a factor of 1.5 at a minimum, and probably 1.7. Multiply that times the number you got in step 4, and you'll have your upper range.

And since you're figuring it based on your goal weight, you're already at a deficit in clories.

Once you figure out that "range", you can go into your Nutrition page and click on "Change nutrition goals" to manually input your personal ranges.

Now for ratios, depending on if you're trying to do low carb or not, build your plate with mostly protein, then fruit/veggies, then fat. A typical paleo/primal ratio looks like the spark pie chart but usually ends up being 40-50% fat, then about 30% protein (or more), 20-30% carbs (or less) If you're going totally paleo, there won't be any grains on your plate... if they are, just try to keep it to a minumum.

Steph

Edited by: LADYROSE at: 5/13/2011 (11:52)
Steph
ladyrois.blogspot.com/

Take the words “genetic freak” out of your vocabulary and substitute the words “hard working, committed, and focused” and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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MOLLIEMAC's Photo MOLLIEMAC SparkPoints: (84,987)
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5/13/11 11:50 A

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Beth, I suggest that you go to marksdailyapple.com or obtain a copy of his book, the Primal Blueprint for a start. Both the site and the book will discuss the ratios of carbs/fats/proteins in the primal/paleo diet. emoticon

"THERE'S MORE TO LIFE THAN JUST BEING A PASSENGER." (Amelia Earhart)
DON'T TAKE LIFE TOO SERIOUSLY- IT'S NOT PERMANENT.
Old age is not for sissies.


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ELIZABETHOLIVE's Photo ELIZABETHOLIVE Posts: 59
5/13/11 11:07 A

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How do you determine your "range" (Calorie, Carb, Fat, Protein) for this site?

I want to make sure I am not over eating in any of these areas and my desire is to drop weight and modify as I get closer to my goal weight.

I am doing Crossfit so I don't want to under eat either.

HELP!

Beth - Oregon

CrossFit Lover
Paleo Eater

www.bethadams.blogspot.com


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