One of the things that make eating Paleo fairly easy for people is not having to worry about weighing out food or counting calories. You just eat until you’re satiated and you will typically get good results. There is some magic in this with the normalizing of hormone levels, but another factor often is that removing the sugars, dairy and flour-based goods tends to limit your average Joe’s food selection and therefore his overall consumption. Without being “allowed” sugary sodas and snack chips, his insulin levels normalize and he doesn’t have easy high-calorie food on hand.
However, for some people results eventually stall out before they reach a specific body fat goal or gain enough to achieve a specific weight class. My first suggestion would be to read over Ruth’s posts about “Paleo and Those Last Pesky Pounds” (Part 1, Part 2) If you’ve tried those — in other words, you’ve got your stress under control and are getting good sleep, you’re making it into CFI regularly, you don’t have all-out binge cheat days and can honestly say you’re eating solid Paleo, what do you do?
Back in my post about Paleo and Zone I mentioned that with certain (especially aesthetic) goals, you may need to pay more attention to nutrient timing as well as tighten up portion control and even *gasp* count calories. Robb Wolf calls this “getting under the hood” to tinker with your diet.
Let me restate that this is overkill for many, as just eating well and hitting workouts will help their body adjust to a form that they’ll be pleased with when they look in the mirror. However, for those few that want to put in the effort to gain weight or get to a particular body fat level — and make no mistake, it is often hard work to do so — they will need to figure out macronutrient levels, weigh and measure and be fairly diligent until it becomes a new habit. Note, this doesn’t mean you have to run to pick up the Zone book! Instead of having to memorize how many imaginary “blocks” an item of food is, you can quite easily do it the old fashioned way and look up the calorie, protein, carb and fat counts at numerous websites. I personally do this at least once a year to see if I’m on track or not and readjust when necessary.
If you feel that you are one of the few that has a specific goal and needs help figuring out your macros, I can give you a hand. Just be forewarned — you should be able to honestly say you have all your other bases covered and can turn in a detailed food log.
Back Squat 3×5/Wendler
10 Bear Crawls