I am entering my third week on a Paleo / Primal eating plan in an attempt to lean out and lose unwanted fat weight and for the most part, it is easier than I expected. How could it not be when you have eggs and bacon to look forward to for breakfast! I am hovering about 300 kcal below maintenance on average and found the most challenging aspect is learning to eat less. Previously I was eating huge amounts of lean protein, moderate carbohydrates and low fat. Now with high fat, moderate protein and low carbohydrates, gauging fat intake to stay below maintenance levels is critical as it is easy to go over daily caloric requirements if you do not reduce the volume of food consumed. An online food log source such as Calorie Counter is an invaluable tool to track daily caloric intake. Some of those that advocate a Paleo, Primal or a general low carbohydrate eating lifestyle claim that calorie counting is not a requirement as it is not fat that make us fat; it is that “evil” carbohydrate. I am not yet convinced although I see the validity in the statement but in perspective of what is eaten, when and how much. To err on the side of caution, I still weigh and log my food to track daily macro nutrient and caloric intake but analyze over the course of a week due to the daily fluctuations in both caloric input and output. I would encourage tracking calories as a requirement more so on a high fat diet.
During these last two weeks I have been concerned about the loss of both lean muscle mass and strength, decreasing levels of energy and stamina and of course fat gain. My protein intake is approximately 1g per pound of body weight which I understand is necessary to preserve lean muscle mass. My workouts in the gym on Monday and Wednesday were great, no loss of strength on both days and actually lifted heavier. Friday however was another story but it is too early to determine if strength has been affected as my sleep was short and restless. Although my scale tells me my fat % is increasing (by a whopping 4%!), the mirror is telling me otherwise as I can see a difference both in my mid section and legs. Veins are starting to reappear on the surface of my quadriceps which tells me my legs are leaning out. Going forward I'll rely more on the mirror and skin fold pinch tests and less on that “lying” scale!
As for my energy and stamina concerns during cycling workouts, anything you read these days emphasizes the necessity of a full glycogen tank for training. But is that need too broad? After all, these authors are writing for the masses. Can I get away with less in the tank for shorter intense workouts? Logic would suggest glycogen would come in handy when energy demands are needed at an accelerated rate during high intensity workouts. What about longer less intense workouts? Again, logic would suggest that your body could obtain its energy from local fat stores as the energy demands are lower giving you body time to convert fat to glucose. My cycling workouts presently range from an hour to two and a half hours in length. The intensity is currently low to moderate. In the coming weeks my mid week sessions will become more intense while my weekend sessions will remain long in duration and low to moderate in intensity. I have yet to experience any ill effects while cycling however to err on the side of caution, I have decided to include a 48 hour carbohydrate refeed cycle in my week.
The carbohydrate refeed will replenish depleted glycogen stores and provide me with an adequate amount of energy to complete the workouts without concern. Initially I will start the reefed cycle on the Friday morning and end it Saturday night to coincide with my longer, less intense weekend workouts (and meal time with the family) but will continue to evaluate myself during and after the shorter more intense workouts during the week. Should I find the higher intensity workouts are affected, I will adjust the reefed cycle. The reefed will be high in carbohydrates (=> 60%) and low in fat (<= 10%) and I’ll only consume lean proteins such as unprocessed tilapia fillets. I'll continue to maintain a caloric deficit to further encourage fat loss. Having completed my first reefed cycle this past weekend, simply eating natural carbohydrate sources such as potato, sweet potato, vegetables and oats (yes for the reefed I will also break away from the no grains approach of Paleo / Primal), will enable me to consume the required amount of carbohydrates and fat without much effort… excluding the effort of consuming a larger volume of food than I would on a high fat diet.
In the two weeks while being on a Paleo / Primal eating plan and the initial week of intermittent fasting, I have lost the 8lbs of weight gained since September plus an additional 2lbs putting me down to 158lbs; my lowest I achieved last year. I suspect some of this weight loss is due to glycogen depletion and the accompanying hydration loss. The carbohydrate reefed on the weekend added 2lbs so I’ll use that as a measure going forward. Cross my fingers and hope this is all attributed to fat loss and not lean muscle mass!
Monday, 23 January 2012
Sunday, 15 January 2012
Paleo / Primal Eating - Let the Shredding Begin
With the Christmas season behind me, I was fortunate enough not to pack on any extra pounds. I did okay resisting most temptations but did treat myself to a few occasional desserts. As I look ahead, my cycling racing season is a mere three months away and I am now looking at losing fat stores I have not been able to shed to date. Since September, I have been in the gym working on muscle development and most recently strength and have put on approximately 8lbs of weight in that time with both my body fat percentage and water retention rising slightly. I hope to shed the fat while maintaining the muscle mass and retain the strength gains. To do this, I have decided to follow a Paleo / Primal way of eating. The process is new to me, both the diet and the challenges I will face, therefore as the weeks go by, I'll have to evaluate myself, my energy and strength and make adjustments where necessary.
A Paleo Diet is based on the understanding that the best human diet is one in which we are best genetically adapted. It includes foods believed to be eaten by our primal ancestors that promote good health such as fresh fruit, vegetables, lean meats and seafood that are all high in beneficial nutrients such as soluble fiber, antioxidant vitamins, phytochemicals (having the potential to affect diseases), omega-3, monounsaturated fats, are low on the glycemic index scale, low in saturated fats and refined carbohydrates. A Paleo diet further encourages the replacement of dairy and grain products with fresh fruits and vegetables.
For the most part, I will follow a Paleo Diet (more specifically a diet based on the Primal Blueprint) and eliminate all grain products however I will not limit the amount of dietary saturated fats and will not eliminate dairy as I know I have tolerance for it. To me, the approach is very similar to Atkins which I did years ago however the carbohydrate intake will not be highly restricted at first. On Atkins during the Induction Phase, carbohydrates in the form of vegetable are limited to 20g. I will limit myself to 75g to 100g of carbohydrates or approximately 15% of my net daily calories in the form of vegetable, fruit, nuts, natural plain yogurt and sweet potato. I will continue to consume a moderate amount of protein, approximately 1g per pound of body weight from fish, chicken, turkey, pork or beef. The remaining calories will be consumed from fat sources such as olive oil, butter, avocado and coconut.
My expectations are that I will begin loosing fat stores as my body will more readily rely on its fat stores for energy as stored glycogen will be depleted. However I do expect muscle to be cannibalized which I hope the moderate protein intake and continued weight lifting will alleviate. I expect my energy levels will be lower so high volume cycling sessions will be affected and not highly recommended, therefore my cycling sessions will be limited in volume but intensity will increase. This will coincide nicely with the ending of my weight lifting strength phase and the beginning of my High Intensity Interval Training (HIIT) both in the gym and on the bike.
To prepare myself for this change in diet, I have already completed one week of Intermittent Fasting (IF) where I ate only between 12pm and 8pm daily. The remaining time I was in a fasted state and water was the only intake. I'll write more about IF in a later post. I began this primal eating this past Sunday and to date I already feel lighter, look a little leaner and weight has decreased by a few pounds since IF'ing. In the gym this past week I lifted heavier on all exercises but noticed a decrease in energy while training on the bike. Fatigue could have been a contributing factor so I'll continue to gauge.
I’ll report on my progress in the weeks to come. I welcome any comments or suggestions from those having success loosing fat while retaining muscle and strength. In the meantime, if you are interested to learn more, check out the links above or this book
.
A Paleo Diet is based on the understanding that the best human diet is one in which we are best genetically adapted. It includes foods believed to be eaten by our primal ancestors that promote good health such as fresh fruit, vegetables, lean meats and seafood that are all high in beneficial nutrients such as soluble fiber, antioxidant vitamins, phytochemicals (having the potential to affect diseases), omega-3, monounsaturated fats, are low on the glycemic index scale, low in saturated fats and refined carbohydrates. A Paleo diet further encourages the replacement of dairy and grain products with fresh fruits and vegetables.
For the most part, I will follow a Paleo Diet (more specifically a diet based on the Primal Blueprint) and eliminate all grain products however I will not limit the amount of dietary saturated fats and will not eliminate dairy as I know I have tolerance for it. To me, the approach is very similar to Atkins which I did years ago however the carbohydrate intake will not be highly restricted at first. On Atkins during the Induction Phase, carbohydrates in the form of vegetable are limited to 20g. I will limit myself to 75g to 100g of carbohydrates or approximately 15% of my net daily calories in the form of vegetable, fruit, nuts, natural plain yogurt and sweet potato. I will continue to consume a moderate amount of protein, approximately 1g per pound of body weight from fish, chicken, turkey, pork or beef. The remaining calories will be consumed from fat sources such as olive oil, butter, avocado and coconut.
My expectations are that I will begin loosing fat stores as my body will more readily rely on its fat stores for energy as stored glycogen will be depleted. However I do expect muscle to be cannibalized which I hope the moderate protein intake and continued weight lifting will alleviate. I expect my energy levels will be lower so high volume cycling sessions will be affected and not highly recommended, therefore my cycling sessions will be limited in volume but intensity will increase. This will coincide nicely with the ending of my weight lifting strength phase and the beginning of my High Intensity Interval Training (HIIT) both in the gym and on the bike.
To prepare myself for this change in diet, I have already completed one week of Intermittent Fasting (IF) where I ate only between 12pm and 8pm daily. The remaining time I was in a fasted state and water was the only intake. I'll write more about IF in a later post. I began this primal eating this past Sunday and to date I already feel lighter, look a little leaner and weight has decreased by a few pounds since IF'ing. In the gym this past week I lifted heavier on all exercises but noticed a decrease in energy while training on the bike. Fatigue could have been a contributing factor so I'll continue to gauge.
I’ll report on my progress in the weeks to come. I welcome any comments or suggestions from those having success loosing fat while retaining muscle and strength. In the meantime, if you are interested to learn more, check out the links above or this book
.
Sunday, 8 January 2012
Lean Phase
With the new year upon us and the cycling racing season to begin in three months time, I am beginning to readjust my diet to shed unwanted fat stores that I have yet to shake off. My body fat percentage has remained relatively constant for the last nine months while my weight increased by approximately six pounds. The additional weight I trust/hope is muscle mass and likely some water retention due to the work in the gym. For the last four months, my diet was approximately 45% protein, 30% carbohydrate and 25% fat to promote muscle hypertophy. To accelerate fat loss, I will switch my ratios up considerably where 17% will come from carbohydrate, 27% from protein and 56% from fat. As the volume of my cycling workouts will remain low and the intensity will increase over time, I do not anticipate any issues. As this is uncharted territory for me, I will have to remain viligant to the way I feel both on and off the bike and make adjustments to my diet as necessary.
For this phase I will follow a Paleo diet, moderate amounts of meat & fish proteins, an abundance of vegtables and fruits, healthy fats such as Olive Oil, Avacado, nuts and seeds but will refrain from any grains.
For this phase I will follow a Paleo diet, moderate amounts of meat & fish proteins, an abundance of vegtables and fruits, healthy fats such as Olive Oil, Avacado, nuts and seeds but will refrain from any grains.
Friday, 6 January 2012
A Better Shepherd’s Pie
Ingredients
Preheat oven to 400°F. Break the cauliflower into chunky pieces and steam until just tender. Put in the food processor with 2 tablespoons butter and process until smooth. Add salt & pepper to taste. Optional: Add cream 1 tablespoon at a time until smooth but still fairly thick. Set aside.
Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots and green beans and cook another five minutes.
Stir in the coconut flour. Add broth and herbs and reduce the heat to low and simmer, stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9-inch pie pan. Spread the cauliflower over the top.
Scatter 2 tablespoons of butter cut into small pieces on top of the cauliflower. Bake 30–35 minutes.
- 1 head cauliflower
- 4 tablespoons butter
- 1 - 3 tablespoons cream (optional)
- salt & pepper taste
- 3 tablespoons olive oil
- 1 medium onion, chopped
- 1 cup frozen organic peas & carrots, thawed
- 3/4 cup frozen organic green beans, thawed
- 1 pound ground grass-fed beef or bison
- 1 tablespoon coconut flour or almond flour
- 3/4 cup beef stock or broth
- 1 tablespoon chopped fresh thyme or 1 teaspoon dried
- 1 tablespoon chopped fresh rosemary or 1 teaspoon dried
Preheat oven to 400°F. Break the cauliflower into chunky pieces and steam until just tender. Put in the food processor with 2 tablespoons butter and process until smooth. Add salt & pepper to taste. Optional: Add cream 1 tablespoon at a time until smooth but still fairly thick. Set aside.
Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots and green beans and cook another five minutes.
Stir in the coconut flour. Add broth and herbs and reduce the heat to low and simmer, stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9-inch pie pan. Spread the cauliflower over the top.
Scatter 2 tablespoons of butter cut into small pieces on top of the cauliflower. Bake 30–35 minutes.
Monday, 2 January 2012
Friday, 30 December 2011
Improvised Workout During the Holidays
Over the Christmas holidays, training and exercising take a back seat to family commitments. Should training or exercise be possible, routines are often disrupted for a variety of reasons. For me, training was possible as I complete my workouts in the early hours of the morning before anyone else is awake. However my typical routines were disrupted as I was away at my in-laws for a few days. Without the bike or the convenience of a gym I had to improvise. Fortunately I was able to plan ahead, rework my training schedule and include a recovery week to break up my initial strength building weight lifting phase. The recovery week was very much needed anyway.
The following workout worked well for me as it required only me, a chair or stairs and a dumbbell. It worked my cardiovascular system, core, stability, strength and power and was not easy by any stretch.
Workout #1
I performed each of the following set of exercises 3 times in the order below for 30 seconds, completing the first set slowly and increasing the speed and intensity in subsequent sets. The total workout time was 10 minutes and 30 seconds.
Jog - jog on the spot
Jumping Jacks
Log Jumps - jump side to side as if jumping over a log.
123 Heisman - stutter step side and then bring your alternate knee up and touch your elbow (if stepping to the right, bring your left knee up to your right elbow)
Butt Kicks - jog on the spot and kick your glutes with your heels
High Knees - jog on the spot and bring your knees as high as possible
Power Jacks - like jumping jacks but dropping into a squat
Stretch
Performed a variety of stretches and yoga poses I would typically do.
Workout #2
I performed each of the following exercises in the order below 3 times. If I couldn't complete all the reps, I stopped, rested and continued until all the reps were complete. The rest period was relative to the number of reps remaining in the set. So for instance if I completed 15 of the 25 reps, I rested for 10 seconds (25 - 15) then continued.
Day 1
Standard Pushup - 25 reps
Bent Over Rows - 25 reps
Step-ups - 15 reps
Day 2
Dumbbell Shoulder Press - 25 reps
Dumbbell Upright Row - 25 reps
Single Leg Squat - 15 reps
Day 3
Decline Pushup - 15 reps
Prone One Arm Bent Over Row - 15 reps
Vertical Jumps - 15 reps
Stretch
Performed a variety of stretches and yoga poses I would typically do.
The following workout worked well for me as it required only me, a chair or stairs and a dumbbell. It worked my cardiovascular system, core, stability, strength and power and was not easy by any stretch.
Workout #1
I performed each of the following set of exercises 3 times in the order below for 30 seconds, completing the first set slowly and increasing the speed and intensity in subsequent sets. The total workout time was 10 minutes and 30 seconds.
Jog - jog on the spot
Jumping Jacks
Log Jumps - jump side to side as if jumping over a log.
123 Heisman - stutter step side and then bring your alternate knee up and touch your elbow (if stepping to the right, bring your left knee up to your right elbow)
Butt Kicks - jog on the spot and kick your glutes with your heels
High Knees - jog on the spot and bring your knees as high as possible
Power Jacks - like jumping jacks but dropping into a squat
Stretch
Performed a variety of stretches and yoga poses I would typically do.
Workout #2
I performed each of the following exercises in the order below 3 times. If I couldn't complete all the reps, I stopped, rested and continued until all the reps were complete. The rest period was relative to the number of reps remaining in the set. So for instance if I completed 15 of the 25 reps, I rested for 10 seconds (25 - 15) then continued.
Day 1
Standard Pushup - 25 reps
Bent Over Rows - 25 reps
Step-ups - 15 reps
Day 2
Dumbbell Shoulder Press - 25 reps
Dumbbell Upright Row - 25 reps
Single Leg Squat - 15 reps
Day 3
Decline Pushup - 15 reps
Prone One Arm Bent Over Row - 15 reps
Vertical Jumps - 15 reps
Stretch
Performed a variety of stretches and yoga poses I would typically do.
Subscribe to:
Posts (Atom)