Answer by Tim for Still stuck on my Plateau, and starting to cheat because of it.

2011-09-19T12:36:32Z

I had exactly the same issues. Infact i was getting less fit and losing strength from being too strict Paleo. Grains and legumes are still out, period.

I've had to play about with the macronutrient ratio, total kcals etc but am starting to get it right and see good results. the starting place should always be total Kcals. In my case i've found that I need at least 3000 kcals per day. Then comes protein intake. I'm 210lbs so 210g of protein a day. each gram of protein works out as 4 kcals so thats 840 of my daily calorific requirements. that leaves 2160 i need to get from Carbs and Fat. and that is where the tinkering comes in. the protein should always stay the same. start with carbs making up 25% and fats 75% see how you feel then try 30/70, 40/60 until it's right for you.

On training days take on more carbs than you would on rest days but remember to reduce fats and total kcals. also on training days try to take in at least 50% of your total carbs and 25% protein within an hour of your WOD. I do this by having a smoothie of 500ml fruit juice 1x banana,100grams frozen fruit, dried egg white powder and bcaas. then a handful of raisins. this is within 30 mins. then within an hour I will have eaten some strarchy veggies usually sweet potatoes or mashed white potatoes (not strictly paleo, but as you've found strict paleo and crossfit improvement don't mix) along with oily fish to make up the rest of my Post wod nutrition. again this can vary the harder/longer the wod the more Kcals from protein and carbs you wanna be taking on board.

There are just way too many variables but getting post wod nutrition, macronutient% break down and total kcals right is a good starting point.

Hope this helps

User tim - PaleoHacks.com

Answer by Tim for Still stuck on my Plateau, and starting to cheat because of it.