Paleo Diet and Paleolithic Diet Questions & Answers

Question

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Hello!

I posted a question abut a month and a half ago about dropping body fat...I have successfully dropped 8% and am now stuck on a plateau/gaining again. I have cut out all dairy, alcohol, and try to avoid sugar as much as humanly possible (if I have it its a little turbinado sugar in my coffee or a piece of dark chocolate). I eat a lot of vegetables, organic/grass fed meats, and healthy fats and do Crossfit 5-6 days a week. What else can I do to continue my progress instead of stopping here or going back up?

Thanks!

flag	asked Aug 10 2011 at 22:20 Hoover 2,433●4●14●33

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Please post fat, protein and carb ratios. How much more do you have to lose? – Annie Aug 10 2011 at 23:01

my fat:protein:carb ratios per day usually end up around 60:25:15 or 50:25:25....im at 19 right now and 15 is the goal...maybe a little lower (12% which is the lowest female BF thats not considered "unhealthy") before any competitions but thats way off in the future when id want JUST muscle and nothing else haha – Hoover Aug 11 2011 at 17:17

UncleLongHair · Answer 1 · 2011-08-11 02:29:33Z UTC

My suggestions:

Cut CrossFit back to 2-3x per week (say every other day), and on the other days walk for at least 20-30 min. If you feel the urge to do more exercise, work a few sprints into your walk.

Stop doing any cardio exercise, if you are doing any now.

Fast 1-2 times per week (skip meals) and try to work out fasted.

Cheat on the diet once every 10 days or so, or if you are very strict about it otherwise, once a week. Don't go totally crazy, but have a really good slice of pizza or some home made ice cream. I find that the infrequent cheat actually helps drop the weight.

Enter everything you eat into FitDay to make sure your calorie calculations are correct. You should be running a calorie deficit, about 20%, measured by the week.

For me, I know that things are going well when I sleep a lot more including a couple of naps per week.

Ryan · Answer 2 · 2011-08-11 00:29:36Z UTC

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Maybe you are overtraining with all that crossfit

answered Aug 11 2011 at 0:29

Ryan
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	Whenever Robb Wolf gets a question on his podcast about being at a plateau and crossfit 5x/wk (he gets lots of those), he tells them to cut way back. 2x/wk seems to be his usual answer. FWIW. (Not to speak for him -- that's my understanding of what he says.) High cortisol kills weight loss. – Michael Aug 11 2011 at 1:54
	hmmm....interesting. i may try that. i should go back and re-read his book and the section on exercise and whatnot – Hoover Aug 11 2011 at 2:01

JayJay · Answer 3 · 2011-08-10 22:48:42Z UTC

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So you've lost 8% which puts you where?

answered Aug 10 2011 at 22:48

JayJay
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puts me at 19.7 id like to get a little lower (17 at the maximum) after talking with a paleo nutritionist and having him test my BF and all he told me that 17% would put me at just the fat surrounding my organs and very minimal extra...which would be ideal as i would like to compete and carry very little extra fat – Hoover Aug 11 2011 at 2:00

turkeytyme · Answer 4 · 2011-08-11 04:36:47Z UTC

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Shake up your routine in some way, either exercise or diet. Be patient.

answered Aug 11 2011 at 4:36

turkeytyme
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so difficult to be patient :P – Hoover Aug 11 2011 at 17:12

Stuck on a plateau

4 Answers