Paleo!? Keto!? And cutting!

[Butterfly14]

Please help.. female starting the paleo diet and want to shed BF. currently 28 years old 4 foot 11 inches weigh 108 22% BF...have lots of BF around mid section and lower back.. Looking for a meal plan. Just started lifting and cardio 5X a week. Would the keto diet be better?? If so what would a proper meal plan be for shedding fat??? Examples of a meal plan... I appreciate anyone's input !! Thanks!

 

[psizzle_8]

If you JUST started lifting and stuff, I'd give it time before jumping into a strict diet like that honestly. You'll burn yourself out

 

[Butterfly14]

I started lifting and cardio 3 months ago, I feel ready to commit to a good meal plan

 

[TaylorCS]

Hi Butterfly!

Congratulations on wanting to change your eating habits around and experimenting with different kinds of exercise! It's a difficult step for most people but as most have discovered, it gets easier with time.

If I were in your position, I would integrate some sort of resistance training into your weekly routine. This could easily be done in an interval training style where you pick 3-4 multi-joint exercises (squat,push-ups,rows,etc.) and cycle between them for a set amount of time, let's say 30 seconds of work and 20 seconds of rest. Nice and simple!

Once you've done a set of each with 20 seconds rest inbetween each exercise, take 1-2 minutes off and repeat the process for another "set". Your workout should consist of at least 4 sets. If you can do more, great! This way, your effectively working your muscle fibers which will help you burn more calories- which seems to be what your goal is (fat loss).

I personally pick a certain # of carbs to eat each day I workout. On the days I don't lift weights, i lower my carbs. I'm not expending the energy so I don;t want to consume as many calories as i would if I was going to workout that day. Make sense?


Let me know what you think! Good Luck!