Hi, I'm a 23 year old, male, 183 cm height from Israel. I have been reading this forum for a while and this is my first post. I started paleo last march, before I weighted 92 kg and was it ok shape. After about 4 months I got to 78 kg. During those first few months I ran 8 km twice a week and did two rather not efficient lifting sessions (3 exercises per body part/ 3 sets of 11 reps lasting over an hour not reaching failure). I ate 3 meals a day + nuts as snacks and didn't use to much oil. At the end of these 4 months my knees started to hurt hurt so I stopped running long distances.
Since then I have held a relatively steady weight of 79+-1kg. I know this is an ok weight for my height by I still have a nice amount excess fat around my waist, belly, chest.
Anyway my current diet consistes of usally 2 meals a day. Most of my meals are made up of meat (beef, chicken), vegetables (cauliflower, broccoli and cabbage), some eggs (about 12 a week), canned fish (sardines or tuna, 3 a week) and try to have a sweet potato on workout days. The fats i use for cooking are butter, coconut oil and olive oil. I snack on fruits (5 a week) and nuts (4 handfuls a week).
Now for the second part of the story:
I have also been having a slow progress with my lifting workouts. I did a sort of Body by Science workout twice a week, my only I did 2 sets per exercise instead of one. I saw good progress for the first month but since then I haven"t made real progress expect with my legs (from 110 lbs. to 160 lbs.)
I changed my routine 3 weeks ago with slight improvement. My current routine is: textarea*Monday*textarea
- dumbell pullover
- bicep curl
- leg press
- Bench press
- overhead dumbell press
- lateral raise
- chest fly
Your input would be greatly appreciated.
Edit: I forgot to write that since i stopped with the long runs i try to do a sprint workout once a week (doesn"t always happen). I do 20sec sprint -> 40sec rest X8
asked byAga (75)
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on January 10, 2013
at 08:56 PM
I recommend you perform some sort of HIIT training to break your plateau. I think the Sprint 8 protocol is a nice one with 3:1 rest work ratio and 30 second all out intervals. Are you familiar with HIIT? I know you said you have knee problems so instead of doing sprints you might be better off doing bicycle/elliptical/rowing machine. It's a great way to increase insulin sensitivity, especially for your muscles.