pieisdelicious

I second hiking too, also does anyone else like bike riding or have a bike? there are some nice bike trails around this area.

Thanks for posting! To be honest I am not sure if I'm doing it all right or not, I try my best, and I guess we'll have to see As far as the food goes, I was eating kind of cleanly before but not paleo, but now I'm just strict on being super clean paleo and also I carefully weigh everything I eat. Hope this helps you, good luck on your goals!

Day 8 Workout Lat pulldown 60 5x5 cable row 45 5x5 bench 65 x 5/4/3/3 (probably too heavy for me, will change it up next time) Incline press 45 x 5/5/4/5 (finished just before failure with almost 4 sets) leg raises 20 x 5 Food 1531 Calories 56g Carbs (14.7%) 93g Fat (54.6%) 117g Protein (30.7%) Week 1 completed! 4 goals completed the only one I wasn't strict on was the bike riding, since the weather may or may not permit it Update Weight: 113lbs Body Fat: 24.8% (according to my scale, I try to weigh at the same time/conditions but sometimes it gives weird numbers) Waist: 27in Hips: 32in Upper Arm: 11in Top of Thigh: 19.5 in Lost a lot of bloating this first week, not sure if any was fat. Either way, I'll be drivin on!

Day 5 Workout Rest (went to a BBQ, just counted this as a rest day) Food 2350 Calories 96g Carbs (20.5%) 112g Fat (53.4%) 123g Protein (26.1%) Day 6 Workout Bike riding 9 miles (lots of hills, this one tired me out) no lifting (gym was closed) Food 1485 Calories 60g Carbs (16.4%) 80g Fat (49.2%) 126g Protein (34.4%) Day 7 Workout HIIT 15/60 x 10 Food 1493 Calories 50g Carbs (13.6%) 83g Fat (51.1%) 130g Protein (35.3%)

Day 4 Workout HIIT 15/60 x 10 Bike riding Food 1536 Calories 32g Carbs (8.9%) 95g Fat (58.9%) 117g Protein (32.2%)

Day 4 Workout Dumbell Press 20 5x5 Preacher Curls 10 5x5 Dumbell Curls 12 5x5 Close Grip Bench 55 5x4 No bike riding today, I'm doing an easy 10 miles tomorrow morning before the BBQ Food 1550 Calories 70g Carbs (18.6%) 82g Fat (48.8%) 123g Protein (32.6%)

I'm a little confused about the term "weight loss" does it mean general weight loss, like if I was overweight and just wanted to cut, or does it include my scenario where I want to lose fat and replace it with muscle? Can you even gain and cut at the same time? I don't know much on this subject. But thank you! your post was so complete, I'll just monitor how it's going for a week or two, if I start getting weaker or nothing happens I'll up the calories.

Day 3 Workout HIIT sprints 15sec/60sec x 10 (no walking this time! ) Biking 33 minutes (kind of dull, need to find some entertaining trails or listen to audiobooks or something) Food 1595 Calories 69g Carbs (17.5%) 85g Fat (48.6%) 133g Protein (33.9%)

I just started last week, it's impossible for me to know if anything is working yet. I'm just trying to know if I burn more than I eat. I'd say I'm pretty full on 1500, sometimes I struggle to eat it all too since it's mostly vegetables by volume. I meant the calculators would spit out numbers like 1200 calories, which makes me super hungry.

Hey guys, I'm 23 years old, 5' 3", 114 lbs, I don't really care about weight since I'm at a healthy weight. However, I am at 24-25% and I want to knock it down to 18-20%, so I'm looking for body recomp. I'm doing HIIT 3x a week, lifting heavy 3x, eating super clean paleo (including nuts/dairy but no fruit) and riding my bike slowly for some extra calorie burn. I'm currently eating around 1500 per day give or take, 50% fat, 30% protein, 20% or less carbs. I make sure my protein is around 110g a day. What's the proper calorie intake for me? I see a lot of calculators online but they all report different numbers, and a lot of them promote calorie restriction for weight loss, which usually leaves me weak and hungry.

Day 2 Workout Bench 55lb 5reps/5sets Rows 25lb 5 reps/5sets Incline Bench 25lb 5reps/5sets (A little light here because I borrowed friend's home gym and it didn't have enough weights) Pullover 25lb 5reps/4sets Deadlift 65lb 1rep/5sets (probably could take more here too, again, not enough weights) Leg raises 20reps/ 5 sets *no biking today, it's raining hard outside Food 1512 Calories 79g Carbs (21.3%) 80g Fat (48.5%) 112g Protein (30.2%)

Starting Stats Height: 5'3 Weight: 114lbs Body Fat: 24% Waist: 27.5in Hips: 34in Upper Arm: 11in Top of Thigh: 20in Class: Adventurer Goals Food Full Paleo for one week (done!)Full Paleo for two weeksFull Paleo for three weeksFull Paleo for a month Eating 50% fat, 30% protein, 20% carbs Weigh food, count calories and macros (1 week straight) (done!)Weigh food, count calories and macros (2 weeks straight)Weigh food, count calories and macros (3 weeks straight)Weigh food, count calories and macros (4 weeks straight)Workouts HIIT 3x a week (1 week straight) (done!)HIIT 3x a week (2 weeks straight)HIIT 3x a week (3 weeks straight)HIIT 3x a week (1 month straight)Weightlift 3x a week (1 week straight) (done!)Weightlift 3x a week (2 weeks straight)Weightlift 3x a week (3 weeks straight)Weightlift 3x a week (1 month straight) ride bike slowly <10mph for an hour 5x a week (1 week straight)ride bike slowly <10mph for an hour 5x a week (2 weeks straight)ride bike slowly <10mph for an hour 5x a week (3 weeks straight)ride bike slowly <10mph for an hour 5x a week (1 month straight) Hey guys, I'm new here and this is going to be my first post. I've never been super-overweight or unfit, I started to lift weights casually after taking a mandatory weight lifting class in high school when I was 15. I'm now 23, and while I wouldn't say I'm super out of shape, I am not super in shape either. I really think it's time to get myself to a more athletic level, both for performance and of course, to look good I've known about the paleo diet for a while now, but I always fall off the wagon because I had tons of junk in the house or I would go buy some if I didn't have any. This time I really threw out the junk food, and figured out that my chip binges happened because I didn't count my macros and ended up eating much less than I thought, triggering late night cravings. I haven't got a concrete plan yet for lifting, but I'm near my college for the summer and they have a gym, so I've got plenty of equipment. I'll be looking up a plan tonight and going lifting tomorrow for sure! For my HIIT I am doing sprints outside, I used to do them on the treadmill but to be honest I always felt like I could go faster but didn't have enough space to sprint, so I didn't get as out of breath as I should be, combined with bad diet, this is probably why I'm not getting results. I haven't done them for some time and they're hard so I'm following bodybuilding.com's guide for beginners. Week 1 and 2 is 15 second sprint, 60 rest for 10 cycles and one sprint at the end. Riding my bike isn't hard, also it's fun and I've put my bike in a prominent place so I always see it and it reminds me to ride it. I don't anticipate problems being motivated to ride. Anyway, I'm glad I found this site! I hope to work hard together with you guys, the rest will be my quick and dirty log Day 1 Workout HIIT for 15 seconds/60 second rest 10x + 15 second sprint at the end (done, but it was the first day and I admit I jogged the rests in the beginning and ended up walking them by the end) bike ride at avg 8mph for 34 minutes (I cut it short because it started raining) Dead hang pull-ups (did a few throughout the day, not consecutively, didn't count how many) Food 1580 Calories 84g Carbs (21.7%) 97g Fat (56.1%) 86g Protein (22.2%)