Read The Primal Blueprint Online
Authors: Mark Sisson
The Primal Blueprint (47 page)
The basal metabolic rate (BMR) estimates were derived using a BMR calculator (many are available on the Internet, such as one at
bmi-calculator.net
). BMR factors your age and weight to estimate the number of calories your body burns if you simply stay in bed all day. An Activity Factor adding additional calories to the daily estimate is derived using the Harris Benedict Formula (also available at
bmi-calculator.net
), which takes into account various typical levels of activity. You can input your personal variables and generate similar estimates for total daily caloric expenditure.
1.
Basal Metabolic Rate:
Number of daily calories burned to support basal metabolic functions = 1,923.
2.
Activity Factor:
Harris Benedict Formula for additional calories burned when “moderately active.” This represents a
Primal Blueprint
exercise routine of two hours per week of low-level cardio; one or two intense workouts of 10 to 30 minutes each, strength or sprinting, per week. BMR × 0.55 = 1,057.
3.
Total Average Daily Calorie Expenditure:
BMR (1,923) + Activity Factor (1,057) = 2,980
• 197 pounds at 25 percent body fat = 148 pounds of lean body mass
• Moderately active = 0.7 factor for protein intake per pound of lean body mass
• 148 pounds × 0.7 = 104 grams of average daily protein intake (Combine this with a carb intake target of 75 grams, and you have only 716 calories before considering fat intake.)
• Goal of losing 8 pounds per month = 932 calories per day average caloric deficit
• Desired average caloric intake per day = 2,048 (2,980 average caloric expenditure less 932 deficit)
• Desired protein grams = 104 (416 calories)
• Desired carb grams = 75 (300 calories)
• Desired fat grams = 148 (1,332 calories)
You can see right away that the diet will not be difficult for Ken to follow, as that number of fat calories will provide ample energy and extensive satiety at each meal, while the number of protein grams will ensure that his body recovers from exercise stress and continues to burn at the average caloric expenditure of 2,980 calories—or higher. In his past dieting efforts, Ken tried to cut back on calories in general, slightly reducing normal intake of fat, protein, and carbs. More likely, he probably made a little extra effort to cut back on fatty foods but was not nearly diligent enough with carbs and possibly compromised some lean body mass (depending on how devoted his efforts were) by falling short of protein requirements.
Each time he tried to lose this way in the past, Ken’s energy and exercise level declined slightly but insulin was still prevalent to drive consumed calories into fat cells. Hence, his body fat percentage has drifted upward for years to reach the current 25 percent, despite repeated half-hearted and misguided efforts to reduce. Let’s see how the results can differ when eating
Primal Blueprint
style.
Food Journal
Breakfast
“Mark’s Primal Omelet”
Eggs (three medium) with cream (1 ounce) and shredded cheddar cheese (1 tablespoon)
Chopped mushrooms, red onions, and red peppers (1/4 cup of each)
Topped with sliced avocado (2 ounces) and fresh salsa (2 tablespoons)
Fresh blueberries (1/4 cup)
Cup of black coffee
FitDay.com
Analysis
Total Calories: 463
Protein: 23 grams, 89 calories (19 percent)
Carbs: 22 grams, 82 calories (18 percent)
Fat: 33 grams, 292 calories (63 percent)
Lunch
“Mark’s Primal Salad”
Mixed salad greens (2 cups)
Chopped onions, carrots, jicama, red peppers, and cherry tomatoes (2 ounces each)
Chopped or shredded chicken (3 ounces)
Sesame seeds (1/3 ounce)
Chopped walnuts (1/2 ounce or 7 halves)
Oil-based dressing (2 tablespoons)
FitDay.com
Analysis
Total Calories: 585 Protein: 31 grams, 124 calories (21 percent)
Carbs: 30 grams, 120 calories (21 percent)
Fat: 38 grams, 341 calories (56 percent)
Dinner
Salmon and Vegetables
Broiled wild salmon (6 ounces)
Steamed asparagus and zucchini (6 ounces each) with butter (1 tablespoon)
Red wine (5-ounce glass)
FitDay.com
Analysis
Total Calories: 560
Protein: 39 grams, 157 calories (28 percent)
Carbs: 16 grams, 63 calories (11 percent)
Fat: 26 grams, 232 calories (41 percent)
Alcohol: 16 grams, 108 calories (21 percent)
Snacks
Hard-boiled egg
Macadamia nuts (1-1/2 ounces or 17 nuts)
Venison jerky (one 4-inch strip)
FitDay.com
Analysis
Total Calories: 437
Protein: 14 grams, 58 calories (16 percent)
Carbs: 8 grams, 32 calories (7 percent)
Fat: 41 grams, 347 calories (79 percent)
Daily Totals
Calories: 2,045
Protein: 107 grams, 428 calories (21 percent)
Carbs: 78 grams, 297 calories (15 percent)
Fat: 139 grams, 1,212 calories (59 percent)
Alcohol: 16 grams, 108 calories (5 percent)
Caloric deficit from average daily expenditure (2,980) = 935
Projected net fat loss over 30-day period:
8 pounds
To make up for the caloric intake deficit, Ken will derive his additional 935 daily calories from stored body fat, thanks to Grok passing that ability on to him. He is now using the same fat-burning mechanism as his primary means of getting through the day, instead of his previous roller coaster of carbs, caffeine, insulin, cortisol, fatigue, and insufficient exercise.
You Won’t Believe What’s Primal!
The diary entries for Ken and Kelly illustrate the concept that
Primal Blueprint
weight loss does not have to be a Spartan exercise of weighing and measuring bland food, choking down powdered replacements for real food, or otherwise engaging in repetitive, restrictive eating habits. While the rules of
Primal Blueprint
macronutrient intake are clear-cut, there is tremendous opportunity for flexibility within these guidelines. At
MarksDailyApple.com
, we have hundreds of recipes, shopping tips, and detailed meal-planning strategies that will help you actually enjoy the process of eating healthy, perhaps to an even greater extent than you did your pre-Primal dietary habits. Take a glance at this list of recipes that are posted on the site—yep, they’re all
Primal Blueprint
approved!
“Ken is now using fat metabolism as his primary means of getting through the day, instead of his previous roller coaster of carbs, caffeine, insulin, cortisol, fatigue, and insufficient exercise.”
Arugula Endive Salad with White Wine Vinaigrette
Spicy Thai Coconut Soup Broiled Halibut with Garlic Aioli and Steamed Broccoli
Crustless Quiche with Spinach and Scallions
Baked Mahimahi with Pesto and Tomatoes
Grilled Flank Steak with Sauteed Beet Greens and Creamy Horseradish Beets
Smoked Salmon with Asparagus and Poached Egg
Spicy Korean Seaweed Salad with Shrimp
Sauteed Broccoli Rabe with Sundried Tomatoes and Pine Nuts
Now let’s examine a program Kelly Korg, our 40-year-old, five-foot-four, 148-pound, very active female with 27 percent body fat, would follow using the
Primal Blueprint
. While her goal of losing nearly eight pounds of body fat in a single month is ambitious for a female, she is fit enough to tolerate a pretty ambitious exercise schedule and create substantial caloric deficits with sensible
Primal Blueprint
meals. She will actually reduce her total weekly exercise hours and corresponding calories burned in favor of a more sensible program with slower-paced cardio, more rest, and shorter-duration intense workouts.
1. Basal Metabolic Rate:
Number of calories burned to support basal metabolic functions = 1,411.
2. Activity Factor:
Harris Benedict Formula for additional calories burned when “very active.” This represents a
Primal Blueprint
four hours per week of low-level cardio; three intense workouts of 10 to 30 minutes each, strength or sprinting, per week BMR × 0.725 = 1,023.
3. Total Average Daily Calorie Expenditure:
BMR (1,411) + Activity Factor (1,023) = 2,433
• 148 pounds at 27 percent body fat = 102 pounds of lean body mass
• 1.0 factor for protein intake per pound lean body mass (due to high stress levels and history of exhaustive exercise requiring more protein per pound than a moderately active person like her husband)
• 102 pounds lean mass = 102 grams of average daily protein intake
• Goal of losing 7.66 pounds of body fat per month = 894 per day average caloric deficit
• Desired average caloric intake per day = 1,539 (2,433 average caloric expenditure less 894 deficit)
• Desired protein grams = 110 (408 calories)
• Desired carb grams = 79 (316 calories)
• Desired fat grams = 91 (816 calories)
You can see right away that the diet will be much more pleasant for Kelly to follow than were her previous efforts to severely restrict calories interspersed with inevitable carb binges. The fat calories will provide extensive satiety at each meal (missing from her last diet, which featured heavily processed, insulin-stimulating liquid shakes). The protein calories will ensure that her body recovers from exercise stress and also maintains and even builds some attractive lean muscle tissue and that her metabolic rate stabilizes at 2,433 calories daily.
Food Journal
Breakfast
Steak and Fruit
Flank steak (4 ounces)
Blueberries (1/2 cup)
Peach (1/2 of whole)
Green tea (1 cup)
FitDay.com
Analysis
Total Calories: 238
Protein: 25.0 grams, 106 calories (44 percent)
Carbs: 15.7 grams, 56 calories (24 percent)
Fat: 8.5 grams, 76 calories (32 percent)
Lunch
Chicken Club Lettuce Wrap
Lettuce (3 large leaves)
Diced cooked chicken (4 ounces)
Sliced red pepper (1/2 cup)
Plum tomato (1 medium)
Avocado (1/2 of whole)
Mayonnaise (1 teaspoon)
Total Calories: 397 Protein: 38.5 grams, 159 calories (40 percent)
Carbs: 17.2 grams, 62 calories (14 percent)
Fat: 20.5 grams, 176 calories (44 percent)
Dinner
Beef Stir-Fry
Sliced beef steak (4 ounces)
Olive oil (2 tablespoons)
Sliced zucchini (1 medium)
Sliced mushrooms (1 cup)
Spinach (1 cup)
Sliced bamboo shoots (1/2 cup)
Sesame seeds (1/4 ounce)
FitDay.com
Analysis
Total Calories: 611
Protein: 37.6 grams, 150 calories (25 percent)
Carbs: 9.5 grams, 35 calories (6 percent)
Fat: 48.1 grams, 426 calories (70 percent)
Snacks
Hard-boiled egg (1 large)
Apple (1 large)
Almond butter (1 tablespoon; spread on apple)
FitDay.com
Analysis
Total Calories: 283
Protein: 9.3, 35 calories (13 percent)
Carbs: 33.1 grams, 121 calories, (43 percent)
Fat: 14.8 grams, 127 calories (45 percent)
Daily Totals
Calories: 1,529
Protein: 110.4 grams, 450 calories (29 percent)
Carbs: 75.5 grams, 274 calories (18 percent)
Fat: 91.9 grams, 805 calories (53 percent)
Caloric deficit from average daily expenditure (2,433) = 904
Projected net fat loss over 30-day period:
7.75 pounds
How to Lose Like a Winner
You cannot realistically (or safely) lose any more than a pound or two a week of body fat. This is evident when you consider that one pound of fat contains 3,500 calories and adults only burn between 1,500 to 3,000 total calories per day. What about the “Biggest Losers” glorified on the television program, or in before-and-after magazine contests, who alter their body composition dramatically in a short time (and do so “safely” under professional supervision)? These results are achieved with a combination of incredibly intense exercise coupled with severe caloric restriction, an approach that is simply inhumane and impossible to follow long-term.
Any extreme stress (including a crash weight-loss program) prompts a fight-or-flight response in your body. Buzzed on adrenalin, you can triumphantly complete your six-, eight-, or twelve-week program (particularly when the bright lights of television and monetary incentives are there to motivate you). At some point afterward, you are likely to collapse in exhaustion when the fight-or-flight response wears off and your body’s energy reserves are depleted. In this “post-traumatic stress” state, many become sedentary (or much less active, in any case) and tend to overeat—a genetically programmed reaction to an ordeal perceived as a starvation threat. Lo and behold, the “before-and-after” ideal typically becomes a “before, after and back-to-before…and then some” reality. There is absolutely no reason to have to struggle or suffer to achieve your body composition and health goals. In fact, if you are, I can guarantee that your approach is flawed and will come back to haunt you in the future. I say the same thing to fervent endurance athletes who train too hard, “feel great” (since they are bathed in cortisol) and inevitably crash and burn later.
Before the disappointment of hearing “only a pound or two a week” gets etched onto your face, understand that if you proceed with a
Primal Blueprint
lifestyle, you can transform your physique in a few short months. (Dropping 10 to 15 pounds of body fat and maintaining or adding a few pounds of lean muscle is nothing short of a transformation; believe me, you will know by the frequency of flattering comments!) Furthermore, your sensible approach will allow you to continue a steady march toward your ideal body composition and then let you maintain that ideal composition indefinitely without major deprivation or stress. For someone who’s currently obese, a fat loss of even 100 pounds a year is safe and achievable using this method.
It’s essential to reject the ridiculous prevailing mentality that weight loss can be achieved quickly with extremely severe measures. You want to lose 10 pounds in just a few hours? I’ve done it—at the 1973 Boston Marathon. The intensity of the competition at the world’s most prestigious marathon coupled with an unseasonably humid day left me totally depleted and dangerously dehydrated at the finish. I’ll never forget roaming around in a daze in the finishers’ area (an underground parking garage) and passing by a full-length mirror. I paused, locking eyes with the gaunt image in the mirror (he seemed to recognize me as well…), and asked, “Hey, how did you do?”
