CrossFitters who eat Paleo/Primal

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aggiesrar05
aggiesrar05 Posts: 335 Member
I know I've talked to at least one of you individually about this but to everyone, if you eat Paleo/Primal what do you aim for in your macros, protein/carbs/fat?

I've been stalking the Paleo/Primal support group and have an interesting idea of what some people's macro goals are (some of which are insanely low... and putting themselves in ketosis on purpose...for long periods of time), but what are your goals?

**Edited to say - I'm not trying to offend anyone, I just was looking for a perspective from people who are active with high intensity exercise who eat Paleo/Primal

Replies

  • AggieCass09
    AggieCass09 Posts: 1,867 Member
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    Mine are set at 25% carbs, 30-35% Fat, and 40-45% Protein...this is what I actually end up eating when I follow the diet as prescribed (i found it out by my initial whole30 challenge) and it works well for me :)
  • DarkAngellEyes
    DarkAngellEyes Posts: 335 Member
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    Mine is set at 40% carbs, 30% protein, 30% fat as suggested by the New Rules of Lifting program (which is what I was doing before starting Crossfit). I've recently been thinking about lowering the carbs and upping the protein though, so Im interested to hear what others are set at.

    I'm also curious how you all determined your calorie goals... the scale has stalled a bit and I'm beginning to wonder if I'm not eating enough for how often I Crossfit....
  • kvissy
    kvissy Posts: 205 Member
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    40 carbs 30 fat 30 protein. Been trying to cut down on carbs and up the protein but can't see to do it just yet...its tough!
  • aggiesrar05
    aggiesrar05 Posts: 335 Member
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    Awesome ladies, thank you soo much. There were a some people that were eating less than 50g carbs per day which to me seems slightly low... Even if I set mine to 25% it's around 115g carbs per day and I have to really plan it to get under 115g!
    I'm also curious how you all determined your calorie goals... the scale has stalled a bit and I'm beginning to wonder if I'm not eating enough for how often I Crossfit....

    There is a post somewhere on the forums something about a "roadmap" that has a really good explanation as to a method to figure out calories. My calorie goals are based on my BMR, TDEE (1.5xBRM for active), then I set my calorie goal as a % cut from my TDEE. However lately, I'm typically under on days I workout and over on days I don't, since I'm eating clean I'm more focused on meeting macros.
  • cmay89
    cmay89 Posts: 337 Member
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    I'm trying to keep mine more balanced 35 protein, 30 carb, 35 fat. It's difficult for me to keep my carbs low though. Although, I have been doing much much better as of late now that I can actually see the # breakdown
  • Jindra12
    Jindra12 Posts: 256 Member
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    55% Fat, 35% Protein, and 10% carb. Trying to reach 1,800 calories range. Every week I am breaking my previous max weights by doing this. The secret to grow the strength is to have 8-9 hours of sleep plus paleo nurtient.
  • blinkinglight
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    My goal is to lose fat. I shoot for around 55/30/15 F/P/C. Keeping carbs around 50g/day.

    Why do you speak of ketosis as if it's a bad thing?
  • rla099
    rla099 Posts: 66 Member
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    I just try to get btwn 50-100 grams of carbs. Not sure what the percentage is. Then I eat as much meat and veggies as i want. Typically its about 110 g of protien and i eat alot of guac and coconut oil. I guess I should pay better attn. lol. But lately Ive been drinking a dr pepper or a chia tea latte a day. Bad news. I have got to stop bc i'm kind of at a standstill.

    Good luck!
  • Fruch02
    Fruch02 Posts: 104 Member
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    Listen, if your doing WODs and active you don't need to be so specific. Unless your training for the olympics/crossfit games just eat. If your strict paleo, eat until your full and eat what you want (paleo wise). Too many people are looking into this deeper than they should. If you eat clean and CF then you will hit your goals.
  • rebeccap13
    rebeccap13 Posts: 754 Member
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    Paleo diet is way higher in fat than 30-35%. Start by calculating your protein and then back into your other numbers. My carbs are typically at about 100g per day, a little more lately just because I have a half marathon this weekend. My fat is usually between 40 and 50%. I'm at a P/F/C of 35/45/20 eating 1900 cals a day. Once I get to my maintenance weight I'll be eating around 2300 cals a day with probably similar macros.

    Honestly, I'm over paleo, very few people on this site actually eat paleo/primal in the true sense of the word. All you do is follow a minimally processed diet and exclude certain foods whether you have an intolerance or not. Try it for a month and then reintroduce things to determine if you have an intolerance to gluten or dairy.

    There's no need to eliminate things from your diet if they don't bother you. I have a CF coach who refuses to go back on paleo because from doing challenge after challenge she has completely wrecked her adrenals. There is no benefit to paleo over any other whole foods/minimally processed diet unless you have an intolerance. I don't think eating fast food everyday even if it fits in your macros is the right way either, so my diet is mostly a whole/foods, minimally processed approach but when I want to I eat ice cream, drink beer, eat popcorn, and cake and all sorts of horrible things.
  • aggiesrar05
    aggiesrar05 Posts: 335 Member
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    Honestly, I'm over paleo, very few people on this site actually eat paleo/primal in the true sense of the word. All you do is follow a minimally processed diet and exclude certain foods whether you have an intolerance or not. Try it for a month and then reintroduce things to determine if you have an intolerance to gluten or dairy.

    This is exactly my opinion of "Paleo" as a fad diet. I did eliminate everything for 60 days and am not trying to add things back in to see if I have any intolerances. Good to go on dairy... bread does bad things to my body...
  • rebeccap13
    rebeccap13 Posts: 754 Member
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    Honestly, I'm over paleo, very few people on this site actually eat paleo/primal in the true sense of the word. All you do is follow a minimally processed diet and exclude certain foods whether you have an intolerance or not. Try it for a month and then reintroduce things to determine if you have an intolerance to gluten or dairy.

    This is exactly my opinion of "Paleo" as a fad diet. I did eliminate everything for 60 days and am not trying to add things back in to see if I have any intolerances. Good to go on dairy... bread does bad things to my body...

    That's what I found too. A little gluten here and there doesn't do much to me but eating bread every day wrecks me. Dairy and I are besties though. I eat 8 oz of greek yogurt err'day.
  • victoria4321
    victoria4321 Posts: 1,719 Member
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    Its recommended to follow the zone diet if you're going paleo. So it's 40:30:30. Those are the macros I aim for but I don't eat 100% paleo as well. I'm probably eating paleo/primal maybe 80% of the time most days.

    I do find it hard to stick to this ratio because more protein means more fat for me. I don't eat protein supplements so my macros really end up around an even split between all three.
  • nil8r
    nil8r Posts: 45 Member
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    Here are my stats ~1540 calories (not including any exercise) is my "MFP target" and I've custom set my macros at around 20% Carbs (~77g), 30% protein, 50% fat.

    Caveats: I have some insulin resistance and gluten intolerence issues to work through, and a lot of weight left to lose. I Crossfit about 3x/week and on those days, I'll try to eat back 50-70% of those calories, trying to focus on additional protein and fat.
  • blinkinglight
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    Its recommended to follow the zone diet if you're going paleo.

    depends on who you talk to ;)
  • victoria4321
    victoria4321 Posts: 1,719 Member
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    Its recommended to follow the zone diet if you're going paleo.

    depends on who you talk to ;)

    Thats true. Its what the crossfit recommendation is I believe. Most people either follow zone or paleo but paleo+zone is supposed to be optimal.