2

votes

Stalled, help identify improvements

Answered on August 19, 2014
Created May 03, 2011 at 3:53 PM

I have been on a pure Paleo for 3 months now, low carbing for years tho (lower carb than avg person) as I lost a lot of weight in my early 20's doing Atkins from 230lbs -> 180lbs. I am 27 now.

However over the years I have always yo-yod back to eating more grains.. 2 summers ago I was 175-180lbs my lowest last fall I weighed 205lbs now I am sitting at around 195 and even tho I am now a pure Paleo with <30g of carbs a day my weight is not budging anymore (2+ months no changes) no body comp changes either as no exercise. The tape measure is not showing any drops so I feel like I have officially stalled now.

I am 5"9 and if i was to estimate id say 20-22% bodyfat so I have lots to lose. I chalked up my stall to a few things:

  1. Maybe not enough sleep probably avg 6hrs a day.
  2. Dairy - I have since for last 2 weeks drastically reduced my dairy intake. Eliminated cheese for the most part, eliminated sour cream, eliminated creme freche and devon cream. Only cream I still use is a few tbsp of 35% whipping cream in my morning coffee (2-3 tbsp) some days its half and half but not so much lately
  3. No exercise.. (though I do play european football in a rec league once a week for an hr)

General Food Staples:

  1. 4-5 Slices low sodium bacon
    • 2-4 Omega Eggs, free run if possible also
    • 16oz coffee with cream (35%, 18% or H&H) sometimes with cinammon
    • Avocado a day
    • Smoked Salmon, or Wild Salmon, sometimes tinned low sodium wild salmon
    • Dairyfree/Sugarfree/Wheat free sausages and hamburgers from
      local healthy butcher from animals
      raised without hormones and on
      organic feed/grass
    • Other meats from organic butcher once in a while: ground beef, steaks, lamb, chicken
    • Non organic meats: rotisserie chicken (sometimes hormone free), steaks, chicken breasts etc
    • Frozen cauliflower/broccoli in freezer that I steam
    • Asparagus, Mushrooms, Onion, Peppers (green and sometimes red), tomatoes
    • Ghee to cook with and oddly enough eat with Raw Almonds.
    • 90% Lindtt Dark Chocolate (only 2 carbs per 3 cubes)
    • Coconut Oil, either alone, over veggies or in green tea
    • Home made ice tea just using green tazo tea and white blueberry tea to steep then cool in fridge over night to increase water consumption

Note I dont eat all that in a day but my day to day foods would could from that list, tho breakfast daily is nearly always bacon+eggs.

So I just started weight training last night, woke up this morning a little sore but is to be expected as its been a while (DOMS). I am doing a 5x5 twice a week approach focusing on core exercises: Bench press, Pull down, Shoulder press, Seated Row, Squat/Leg Press. I plan to do this twice a week with 2-3 days of rest between.

I did this last night took me an hour. One thing about the 5x5 is that I found it hard to complete the reps on the later sets and my body was feeling sore but not exhausted like I do usually on a 3x10 program (done those last year)... is this normal? I woke up slightly sore but not crazily so hoping this extra activity helps move the stall... I wear a HRM my cals for the hour was 550, avg HR was 115, max 157.

Also I live in an apartment building and last year trained for a stair climb of the CN Tower I was climbing 20 stories 5-10x a day for 2 months and managed to do the climb in 20 mins, I loved it. However when I do stairclimb my HRM shows my avg at about 170, max of 190 and what I have read re low carb is that anaerobic is bad for weight loss.

So what I hope to do is get 7 hours of sleep a day (+1) and weight train twice a week, stair climb for 30 mins once a week, and play rec league football once a week. Is this too much?

I just really want to get my weight down to around 170 where I think I will be happy and then maintain my paleo lifestyle.

Any input would be appreciated, thanks!

43d33eea1cbc69af32352b1753a40458

(125)

on May 04, 2011
at 03:05 PM

CR, Valerian root has been used for centuries in the form of tea. It doesn't taste very good so I opt for capsules. If you are a worrier or an over-thinker, valerian can help slow the wheels in your mind. I don't find that it gives me that weird hangover feeling in the morning. Kava Kava also works to help the body relax, but should not be taken all the time.

43d33eea1cbc69af32352b1753a40458

(125)

on May 04, 2011
at 02:58 PM

I have heard similar warnings on the melatonin. My own experience has been really positive. When I began taking it, I had to take a lot to feel any effect ( 6 - 3mg capsules ). After taking it 4-5 months, I gradually started backing down by one capsule a month. Three capsules seem to be the optimum for me now. I believe the pineal gland is similar to the adrenals in that it can start producing normally again after a little rest. When the body has optimal nutrition, adequate sleep, and less overall stress, I feel the body can rejuvenate any organ.

03f5a69fde4012b827ebdb6d93b71e7a

(2007)

on May 03, 2011
at 07:47 PM

I'm reading Lights Out now and they warn against melatonin supplements because it suppresses back your body's natural melatonin production. Haven't actually researched this though, just a heads up.

A968087cc1dd66d480749c02e4619ef4

(20436)

on May 03, 2011
at 06:11 PM

It may not be more than usual. The usual amount for modern humans is way too much! If your brain won't shut off - it's probably due to stress (worry/anxiety). Stay off screens (TV/computer/phone) for an hour before bed. Try some magnesium or chamomile tea. Read a book (fiction only). Try some de-stress techniques like meditation/yoga/breathing techniques/whatever you prefer - even laughter is a great way to relieve stress.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 03, 2011
at 05:40 PM

I drink a lot of green tea, just iced. I also try to once a day have a hot green tea with 15ml of coconut oil melted in :) Are the natural valerian root etc safe?

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 03, 2011
at 05:38 PM

I have felt fine up until last 5 days or so, felt very bloated compared to weeks before.. got this persistent feeling like I have something stuck in my chest like a badly swollowed pill.. I dont feel terrible mind u... just lately I dont feel like ive been thin or losing even waking in the morning I usually feel thinner now I have been feeling a lot more bloaty and cant figure out what it could possibly be...

0bc6cbb653cdc5e82400f6da920f11eb

(19245)

on May 03, 2011
at 05:35 PM

How do you feel generally?

34a367e60db77270bd7096dc04270fdc

(4171)

on May 03, 2011
at 05:13 PM

Sorry to hijack this and ask a question but Ben when you say walk a lot, what is a lot to you?

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 03, 2011
at 05:06 PM

I play soccer once a week for an hour presently and have for months and my weight loss has not moved. I am adding weight training to try and kick start it. I may add a sweet potato a week after my second weight training, how does that sound?

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 03, 2011
at 05:05 PM

I don't think its more stress than I normally have had, its just my brain wont shut off. I dont get to bed till 1am and im awake at 7am-7:30. Ive been trying for midnight but I just lie there and cant doze yet.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 03, 2011
at 05:03 PM

Just want to add that I am in ketosis 24/7 and have been for well over 2 months now and my weight is not budging. I test with strips often and am always showing a deep colour. I have only had 1 'cheat' meal in 2 months and that was 2 Fridays ago on good Friday when I had fish and chips with a beer. Besides that I might have a glass of red wine once or twice a week if im out for dinner, otherwise I stick to scotch/whisky for alcoholic beverages.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 03, 2011
at 05:01 PM

Why drop dairy totally? Every time in the past I lost a lot of weight I did not reduce dairy, I ate cheese often and creams in my coffee. I don't know what it is about this time...

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4 Answers

1
667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 03, 2011
at 04:21 PM

I think you know the answers already but here is what you simply must do, commit. Stop kidding yourself, you can do this; you're an adult:

  • sleep at least eight hours per day
  • drop all the dairy 100%, don't go back and forth, just stop it.
  • i'd say keep up weight training, but only 2-3 times per week. Walk a lot other than that.
  • Keep carbs lowish but not too too low. I'd say go for around 100g/day to 150g/day.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 03, 2011
at 05:01 PM

Why drop dairy totally? Every time in the past I lost a lot of weight I did not reduce dairy, I ate cheese often and creams in my coffee. I don't know what it is about this time...

34a367e60db77270bd7096dc04270fdc

(4171)

on May 03, 2011
at 05:13 PM

Sorry to hijack this and ask a question but Ben when you say walk a lot, what is a lot to you?

1
A480640a53eb5dc8966f49141942f705

on May 03, 2011
at 04:08 PM

get 8h sleep in total darkness, cut the exercise to once per week, and eat > 200g safe starches once a week.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 03, 2011
at 05:06 PM

I play soccer once a week for an hour presently and have for months and my weight loss has not moved. I am adding weight training to try and kick start it. I may add a sweet potato a week after my second weight training, how does that sound?

0
43d33eea1cbc69af32352b1753a40458

on May 03, 2011
at 05:34 PM

You sound a lot like me...height, weight, etc. When my weight loss seems to be stalling for a few weeks, I will jolt it with a few berries and a few more carbs, maybe 40 g one day. Then, I cut back to 20 g or less and do some intermittent fasting, 2-3 days per week. This usually gets the weight loss started again.

You might also want to start drinking lemon water (juice of 1/2 lemon per liter H20) and more green tea. Both seem to help with fluid retention.

As for the sleep, you might try some valerian root or passion flower to help you nod off. Also, turn the computer, phone, and tv off by 10 pm. Read something boring if you need to wind down. Melatonin also works well as a supplement. I take it 2 hours before my targeted bedtime.

03f5a69fde4012b827ebdb6d93b71e7a

(2007)

on May 03, 2011
at 07:47 PM

I'm reading Lights Out now and they warn against melatonin supplements because it suppresses back your body's natural melatonin production. Haven't actually researched this though, just a heads up.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 03, 2011
at 05:40 PM

I drink a lot of green tea, just iced. I also try to once a day have a hot green tea with 15ml of coconut oil melted in :) Are the natural valerian root etc safe?

43d33eea1cbc69af32352b1753a40458

(125)

on May 04, 2011
at 03:05 PM

CR, Valerian root has been used for centuries in the form of tea. It doesn't taste very good so I opt for capsules. If you are a worrier or an over-thinker, valerian can help slow the wheels in your mind. I don't find that it gives me that weird hangover feeling in the morning. Kava Kava also works to help the body relax, but should not be taken all the time.

43d33eea1cbc69af32352b1753a40458

(125)

on May 04, 2011
at 02:58 PM

I have heard similar warnings on the melatonin. My own experience has been really positive. When I began taking it, I had to take a lot to feel any effect ( 6 - 3mg capsules ). After taking it 4-5 months, I gradually started backing down by one capsule a month. Three capsules seem to be the optimum for me now. I believe the pineal gland is similar to the adrenals in that it can start producing normally again after a little rest. When the body has optimal nutrition, adequate sleep, and less overall stress, I feel the body can rejuvenate any organ.

0
A968087cc1dd66d480749c02e4619ef4

(20436)

on May 03, 2011
at 04:07 PM

The sleep thing is what sticks out to me. I aim for 9 hours of sleep and get at least 8. See the book "Lights Out" for more info. Caffeine causes a small amount of insulin resistance - switching to decaf or half-caf might give a slight boost.

One more thing to consider is your stress levels. Stress (cortisol) inhibits fat loss. If you are not getting enough sleep, I assume you are under some stress. Look for ways to manage it to reduce cortisol levels.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 03, 2011
at 05:05 PM

I don't think its more stress than I normally have had, its just my brain wont shut off. I dont get to bed till 1am and im awake at 7am-7:30. Ive been trying for midnight but I just lie there and cant doze yet.

A968087cc1dd66d480749c02e4619ef4

(20436)

on May 03, 2011
at 06:11 PM

It may not be more than usual. The usual amount for modern humans is way too much! If your brain won't shut off - it's probably due to stress (worry/anxiety). Stay off screens (TV/computer/phone) for an hour before bed. Try some magnesium or chamomile tea. Read a book (fiction only). Try some de-stress techniques like meditation/yoga/breathing techniques/whatever you prefer - even laughter is a great way to relieve stress.

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