2

votes

Need suggestions for breaking through a serious plateau!!!!

Answered on August 19, 2014
Created September 15, 2012 at 6:31 PM

Hey everyone, I need some suggestions. I've been Paleo for almost a year. I have dropped about 40lbs this past year which is awesome...I'm happy with that. However, I am clearly not where I need to be. I am 5'10, 208lbs...large, athletic framed woman. I have been weight-training since May where I have firmed up and gained initially with the new weight lifting added to my routine, but I have since lost that weight. But, I have not lost weight in 10 weeks.

I'm getting a little bummed about it cause I'm working so hard. I do circuit-lifting 4-5x a week and HIIT sprints 3x a week. I eat very good Paleo. I cheat maybe once or twice a week on the weekends but the rest of the week I am 100% Paleo. To help you out, here is what my daily eating looks like:

Upon waking: 16oz of water/2 boiled eggs or a quick protein shake WORKOUT Post workout: 3 egg omelette with leftover meat and salsa and sometimes avocado on top Lunch: salad or deli roll ups and some veggies Dinner: a big family Paleo meal with meat and veggies

I must be missing something because I feel like I am doing everything right. Thanks for helping me!!! I really need to break through this plateau

96440612cf0fcf366bf5ad8f776fca84

(19463)

on September 17, 2012
at 02:14 PM

There's always a troll in every bunch.

77877f762c40637911396daa19b53094

(78467)

on September 16, 2012
at 09:30 PM

Oh and cheat days? Other than gluten I'd say go for it but make sure you do it on a workout day. Go to work, lift heavy, and that night go eat like a pig, carb up, have a few drinks and walk away knowing that probably nothing is going into fat cells. Fat cells are pretty insulin resistant in the evening.

77877f762c40637911396daa19b53094

(78467)

on September 16, 2012
at 09:28 PM

So many ways to cut it, it's hard to say. I think what you need to think is nutrient partitioning, not burning calories. Running a marathon won't even burn a pound of fat. All your loss is gonna be diet related. Also, Kettlebells are essentially sprint work. YOu want straight dumbbell/barbell training 2-3x a week and then if you LOVE metcon style stuff do a day for conditioning BUT don't think you are burning any real calories, it's all about fun (if you like that sort of thing).

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 03:05 PM

Thank you! Do you recommend lifting 3x a week and doing HIIT sprints on wo days after lifting? Or should I just do some light cardio on off days?

F9638b939a6f85d67f60065677193cad

(4266)

on September 16, 2012
at 02:11 PM

I have no idea if this will work for me, but it's all I have left to try. I don't have any cheat meals or anything like that. But I do have symptoms of overtraining.

44349dd8bf3bc226731d2f6bd42e8124

(318)

on September 16, 2012
at 12:47 PM

I'm rooting for you! I just know what it is like to be obese, train my ass off with a trainer, see some initial success and then plateau for months - and wonder why? I hated tracking but now it has become a part of my day and it's not so painful. Best of luck.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 02:16 AM

I thought this board is supposed to be helpful. Move onto to another post to crash with cynicism.

0e687980cc3aaa0464ecc64b16add194

(167)

on September 16, 2012
at 02:07 AM

+1 for an accurate observation of the problem, minus several thousand for misogyny.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 01:10 AM

Thanks! So less reps and only 3x a week? Then sprints 3x a week or some other cardio?

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 01:07 AM

Oh and the last time i taped myself, since May I had lost 7lbs and 7 inches. Not a dramatic loss but I worked hard for it. However, the last 10 weeks nothing has changed. Measures are the same and scale is the same. I don't really look at the scale much anyways, but even my measures aren't changing.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 01:04 AM

I know I was overtraining by workouts being 6x a week and taking me 1.5hrs to complete. That was 5 weeks ago and I backed down to 4x a week. I guess maybe I'll try to backdown to 3x a week as Leangains suggest.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 01:03 AM

As much as I'm hating it, I guess I will have to start tracking. I really loved that Paleo doesn't suggest tracking. However, I guess with the plateau I've hit, I need to track.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 01:01 AM

Thank you all. David, that sounds like how I would like to do it. I'm going to fast 6pm-10am and see how this next month I do.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 01:00 AM

Yea, the fruits and nuts do it for me to. I try to keep them out of my diet completely, unless I'm in a hurry and need something quick. Thanks for the article. I just read it. Very interesting. I may give it a go!

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 12:59 AM

Ok, I've never tracked macros but I'll have to figure it all out. I plan on starting on Monday, as well as following the Leangains IF outline.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 12:58 AM

Your right, Bobbie. As much as I hate it I guess I will try to track my macros and calories for a few weeks to a month and see if I can find something I'm missing. Thank you for the encouragement. I'll check that book out.

2336245491a87ee15d4fb8f8f8283909

(1173)

on September 15, 2012
at 11:44 PM

I just do what I enjoy really..no set routines. Suspension training, kettlebell work, 35 minute runs on the beach with my wife, speed work at the track and 25 mile trail bike rides.

44349dd8bf3bc226731d2f6bd42e8124

(318)

on September 15, 2012
at 10:10 PM

I too noticed when my fat percentage is right around 60% I post the best losses. I live reading and analyzing the data of the food I put into my body, how it affects me, and easily seeing what needs to change for results.

77877f762c40637911396daa19b53094

(78467)

on September 15, 2012
at 10:09 PM

RE: the lean gains style IF, low sugar, low fruit, higher starch. 100% agree. Don't really dig the endurance stuff personally but everyone has different goals. +1

44349dd8bf3bc226731d2f6bd42e8124

(318)

on September 15, 2012
at 10:08 PM

As far as the app try lose it.

44349dd8bf3bc226731d2f6bd42e8124

(318)

on September 15, 2012
at 10:07 PM

I've stalled before and I also DETESTED tracking. However I decided to get serious about it and track and lo and behold after tracking religiously day in day out I lost 21 pounds the first month. Into the 2nd month of tracking and I'm posting losses every single week. Now I think it's evident it works. I would also suggest reading the book "Make Shift Happen" by Dean Dwyer. Tracking seriously takes less the 5 mins a day. If you don't have 5 mins to do this but you have time to train your ass off what is the point?

77877f762c40637911396daa19b53094

(78467)

on September 15, 2012
at 10:03 PM

Got it. So body building plus sprints. Makes much more sense I'd dial back the sprints and focus on the lifting. Sprinting is more anabolic than longer cardio but I'd still prefer like 3x lifting and a 4th sprinting day rather than sprinting the same session as you lift. I'd also say that especially with a greater than 5 rep per set situation you need to restore glycogen. If you are worried about carbs start with once a week and go from there. Even one refeed per week can do great stuff for workouts and hormones.

B6f67db02819f9d418e20beee9915be1

on September 15, 2012
at 07:44 PM

I am sooooo not a fan of calorie tracking. But, I guess for one week I could see what I'm taking in. I guess they have an app for this?

B6f67db02819f9d418e20beee9915be1

on September 15, 2012
at 07:43 PM

I think I will try it...IF that is. I drink coffee in the morning w/ coconut milk and stevia. And I also have a cup at night(decaf) taken the same way. I don't eat much fruit already cause of the fructose....and not much a fan of alcohol. I'll give it a go this week. I'm reading on leangains now.

B6f67db02819f9d418e20beee9915be1

on September 15, 2012
at 07:40 PM

I'm reading up on leangains now. I think I will give it a try. I eat 2 larger meals a day and I really am not hungry post workout so I might try this. I'm doing 12reps 3x on each exercise...last set to failure. My HIIT has been doing Super 8s after my lifting session (30sec sprint at 10.0-10.5 and walking 90sec...I do this 8 times)

77877f762c40637911396daa19b53094

(78467)

on September 15, 2012
at 07:14 PM

Also, re:food I agree you look like you eat really, really well but some people, especially women, stall on LC and do better with a bit more yam/taro/rice. Not everyday, not every meal. 1 small yam with your meat and veggies at supper.

77877f762c40637911396daa19b53094

(78467)

on September 15, 2012
at 07:11 PM

Good rules of thumb for me is if I need to snack my meal wasn't big enough, try to eat a bigger meal next time. I'd also say skip the protein 20x a day. I've been finding that 2 really big protein servings a day has lead to better muscle gain. Martin and Leangains has good info on protein cycling. Also, what rep ranges are you talking about? HIT in weightlifting seems to usually either be 1 set to failure type stuff or singles, doubles for 3-4 sets. I'm suggesting more like 5 reps, 5 set or even something like classical body builder stuff which is sets of 8-10. More volume, less inten..

B6f67db02819f9d418e20beee9915be1

on September 15, 2012
at 07:00 PM

LikesLardinMayo-I'm following James Wilsons bodybuilding program right now. I am almost halfway through. It has been circuit type training with lots of burpees, jump rope, and other explosive exercises thrown into the weight lifting. As much as I hate tracking my calories, I guess I may do it for one week. My guess would be I eat on the lesser side. I eat lots of protein and am filled longer so I don't snack. I am tempted to try IF to see if it can help.

B6f67db02819f9d418e20beee9915be1

on September 15, 2012
at 06:57 PM

I eat protein with EVERY meal or if I need a snack. The dinner at night is: palm size portion of meat, rest is veggies. I also cook all my veggies and eggs in coconut oil.

B6f67db02819f9d418e20beee9915be1

on September 15, 2012
at 06:55 PM

I will not track calories. I hate it!!! I've done the Whole30 2x through...once in January and another in March. Seriously, I eat VERY good. I am not a sugarholic or carbholic. I really find it hard to believe it's because of my food.

F31bf239a8f966ba352afd1260556cf5

(115)

on September 15, 2012
at 06:52 PM

How big are your meals, like the big dinner? Might have to decrease a bit to see some results. Maybe two eggs instead of three in your omelette. Try to add protein (meat, fish, eggs) to all your meals - also in the salad for lunch. I eat protein in every meal I have. Even though we are eating Paleo we also need to take portion sizes into account WHEN we want to lose weight. I believe you also need to look into your fat (avocado, olive/coconut oil etc) intake and increase it somewhat. Its amazing how much it helps in weightloss. Good luck!

44349dd8bf3bc226731d2f6bd42e8124

(318)

on September 15, 2012
at 06:46 PM

Also, have you thought about NOT cheating for 30 days? Trying a Whole30 Challenge or something? Also, I think it's important to remember you cannot correct a weight problem by attempting to out train it. You know the whole saying "abs are made in the kitchen" is so true.

44349dd8bf3bc226731d2f6bd42e8124

(318)

on September 15, 2012
at 06:44 PM

Are you tracking your calories? It's really cals in / out in most cases. I know your first reaction may not be to agree with that but I can tell you once I got serious about tracking every single thing that went into my mouth and looking at the nutrients in depth, the weight fell off easily.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on September 15, 2012
at 06:39 PM

I'm in the same situation. :(

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15 Answers

3
77877f762c40637911396daa19b53094

(78467)

on September 15, 2012
at 06:40 PM

My experience with my wife and other people I've talked to/worked with is that any stress will stall weightloss. That HIT style workouts can work for some but that if you aren't seeing results try slowing it down and doing something like a 5x5 rep range and bodybuilder style workout with plenty of rest. Add a bit of yam post workout and just build a bit of muscle while keeping calories reasonable. Also weigh and measure for one week so you know how much fat you are getting. I know for myself and two women I know we were eating way, way, way too much fat.

B6f67db02819f9d418e20beee9915be1

on September 15, 2012
at 06:57 PM

I eat protein with EVERY meal or if I need a snack. The dinner at night is: palm size portion of meat, rest is veggies. I also cook all my veggies and eggs in coconut oil.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 01:10 AM

Thanks! So less reps and only 3x a week? Then sprints 3x a week or some other cardio?

B6f67db02819f9d418e20beee9915be1

on September 15, 2012
at 07:00 PM

LikesLardinMayo-I'm following James Wilsons bodybuilding program right now. I am almost halfway through. It has been circuit type training with lots of burpees, jump rope, and other explosive exercises thrown into the weight lifting. As much as I hate tracking my calories, I guess I may do it for one week. My guess would be I eat on the lesser side. I eat lots of protein and am filled longer so I don't snack. I am tempted to try IF to see if it can help.

F31bf239a8f966ba352afd1260556cf5

(115)

on September 15, 2012
at 06:52 PM

How big are your meals, like the big dinner? Might have to decrease a bit to see some results. Maybe two eggs instead of three in your omelette. Try to add protein (meat, fish, eggs) to all your meals - also in the salad for lunch. I eat protein in every meal I have. Even though we are eating Paleo we also need to take portion sizes into account WHEN we want to lose weight. I believe you also need to look into your fat (avocado, olive/coconut oil etc) intake and increase it somewhat. Its amazing how much it helps in weightloss. Good luck!

77877f762c40637911396daa19b53094

(78467)

on September 15, 2012
at 10:03 PM

Got it. So body building plus sprints. Makes much more sense I'd dial back the sprints and focus on the lifting. Sprinting is more anabolic than longer cardio but I'd still prefer like 3x lifting and a 4th sprinting day rather than sprinting the same session as you lift. I'd also say that especially with a greater than 5 rep per set situation you need to restore glycogen. If you are worried about carbs start with once a week and go from there. Even one refeed per week can do great stuff for workouts and hormones.

B6f67db02819f9d418e20beee9915be1

on September 15, 2012
at 07:40 PM

I'm reading up on leangains now. I think I will give it a try. I eat 2 larger meals a day and I really am not hungry post workout so I might try this. I'm doing 12reps 3x on each exercise...last set to failure. My HIIT has been doing Super 8s after my lifting session (30sec sprint at 10.0-10.5 and walking 90sec...I do this 8 times)

77877f762c40637911396daa19b53094

(78467)

on September 16, 2012
at 09:28 PM

So many ways to cut it, it's hard to say. I think what you need to think is nutrient partitioning, not burning calories. Running a marathon won't even burn a pound of fat. All your loss is gonna be diet related. Also, Kettlebells are essentially sprint work. YOu want straight dumbbell/barbell training 2-3x a week and then if you LOVE metcon style stuff do a day for conditioning BUT don't think you are burning any real calories, it's all about fun (if you like that sort of thing).

77877f762c40637911396daa19b53094

(78467)

on September 15, 2012
at 07:14 PM

Also, re:food I agree you look like you eat really, really well but some people, especially women, stall on LC and do better with a bit more yam/taro/rice. Not everyday, not every meal. 1 small yam with your meat and veggies at supper.

77877f762c40637911396daa19b53094

(78467)

on September 15, 2012
at 07:11 PM

Good rules of thumb for me is if I need to snack my meal wasn't big enough, try to eat a bigger meal next time. I'd also say skip the protein 20x a day. I've been finding that 2 really big protein servings a day has lead to better muscle gain. Martin and Leangains has good info on protein cycling. Also, what rep ranges are you talking about? HIT in weightlifting seems to usually either be 1 set to failure type stuff or singles, doubles for 3-4 sets. I'm suggesting more like 5 reps, 5 set or even something like classical body builder stuff which is sets of 8-10. More volume, less inten..

77877f762c40637911396daa19b53094

(78467)

on September 16, 2012
at 09:30 PM

Oh and cheat days? Other than gluten I'd say go for it but make sure you do it on a workout day. Go to work, lift heavy, and that night go eat like a pig, carb up, have a few drinks and walk away knowing that probably nothing is going into fat cells. Fat cells are pretty insulin resistant in the evening.

2
4ea9920f988346fdf076346603c29929

on September 15, 2012
at 07:31 PM

I'm going to agree with Bobbie and suggest calorie tracking. I've been where you are. I've lost 50# in the last year and a half and had several long plateaus (8 weeks or more). When I would track calories and portion sizes I would find that I was eating more calories (unintentionally) than I figured I burned. Even if you feel like you're eating things that are good for you a calorie deficit is necessary for weight loss. I don't track calories all the time but I do when I hit a plateau and it really gets me over that hump. Good luck!

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 03:05 PM

Thank you! Do you recommend lifting 3x a week and doing HIIT sprints on wo days after lifting? Or should I just do some light cardio on off days?

44349dd8bf3bc226731d2f6bd42e8124

(318)

on September 15, 2012
at 10:08 PM

As far as the app try lose it.

44349dd8bf3bc226731d2f6bd42e8124

(318)

on September 16, 2012
at 12:47 PM

I'm rooting for you! I just know what it is like to be obese, train my ass off with a trainer, see some initial success and then plateau for months - and wonder why? I hated tracking but now it has become a part of my day and it's not so painful. Best of luck.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 12:58 AM

Your right, Bobbie. As much as I hate it I guess I will try to track my macros and calories for a few weeks to a month and see if I can find something I'm missing. Thank you for the encouragement. I'll check that book out.

B6f67db02819f9d418e20beee9915be1

on September 15, 2012
at 07:44 PM

I am sooooo not a fan of calorie tracking. But, I guess for one week I could see what I'm taking in. I guess they have an app for this?

44349dd8bf3bc226731d2f6bd42e8124

(318)

on September 15, 2012
at 10:07 PM

I've stalled before and I also DETESTED tracking. However I decided to get serious about it and track and lo and behold after tracking religiously day in day out I lost 21 pounds the first month. Into the 2nd month of tracking and I'm posting losses every single week. Now I think it's evident it works. I would also suggest reading the book "Make Shift Happen" by Dean Dwyer. Tracking seriously takes less the 5 mins a day. If you don't have 5 mins to do this but you have time to train your ass off what is the point?

1
F81d8fea7fbde491211e24c4965245d7

on September 15, 2012
at 08:01 PM

I had move to 60-20-20 fat/protein/carb I was eating so much protein and Backing off really helped me.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 12:59 AM

Ok, I've never tracked macros but I'll have to figure it all out. I plan on starting on Monday, as well as following the Leangains IF outline.

44349dd8bf3bc226731d2f6bd42e8124

(318)

on September 15, 2012
at 10:10 PM

I too noticed when my fat percentage is right around 60% I post the best losses. I live reading and analyzing the data of the food I put into my body, how it affects me, and easily seeing what needs to change for results.

1
61866bdcbda943a4c81db018b3547b26

on September 15, 2012
at 07:48 PM

I use My Fitness Pal in the iPhone. I think they have a droid app too and it's free :). I use it to track calories in and it'll also let you track calories burned. It even has a bar code scanner.

0
Ae3b7ea9f3755af32287825db8d98796

on April 12, 2013
at 11:45 PM

I was in the same boat until about 3 weeks ago. I kept thinking that because I only cheated on the weekend and my meals weren't gluttonous that it probably wasn't affecting my progress. I was so wrong. I would eat 100% paleo throughout the week, then my husband and I would go out on Friday nights and this is what I'd eat: 3 beers (IPAs, not bud light), we'd split a turkey burger and fries. Doesn't sound like a big deal, but when you figure that 3 IPAs are at least 300 calories each, the 1/2 burger and fries are probably between 700-1000 calories, that's a lot. I was working out like crazy, but basically just spinning my wheels. My dinner lately has been about 400 cals, saving me around 900 calories for that meal. I highly recommend you track closely for a few days at minimum to get an idea of what you're eating, including weekends. In the last few weeks I've cut out my hour long cardio workouts and cut calories and I've lost 8 pounds.

0
5d8cd56a706b53da8c5a9991698dc00d

on April 12, 2013
at 09:23 PM

Going paleo is not calorie counting/fat counting/points counting. Going paleo is about what is the genetic best for our bodies. So I used to be hung up on weight/size/exercise. Lots of plateaus, lots of binge mentality. So Here is what I do. Eat more fat, don't eat baked goods even if they are deemed paleo (because I have found that you will snack more when you eat baked goods and frankly paleo did not bake as a staple). My order of importance to get off the plateau - Vegetables (no potato family), animal protein, fruit, seeds, nuts. So my plate looks like 1/2 plate vegies, 1/4 protein, 1/4 plate combo of fruit seeds nuts. I miss one meal every other day. This last one makes the body jump around a bit confusing it and causing it to start the fat release. I don't overdo the exercise as with full time work and family to look after I can't sustain more than 1.5hrs x 3 per week. so I cycle for 45 mins on 80% of max training level and 30mins weight training on 2 days a week and walk for 1.5 hours one other day and on non consecutive days so that I always have 1-2 rest days between bouts of exercise. I maintain the exercise level but chop and change the food. I love it. Cheers Laura

0
96440612cf0fcf366bf5ad8f776fca84

(19463)

on September 17, 2012
at 02:13 PM

Skip the protein shake, eat more whole eggs and good quality fats instead - or fast intermittently some days. Protein shakes are insulogenic, so they'll make you gain fat.

Limit carbs to post workout meals - but wait an hour or so, and work out fasted. This will raise your insulin sensitivity. This way your muscle (and liver) glycogen is depleted, and the carb consumption will act as a refeed instead of as a signal to store fats.

Make sure you get plenty of carlories from fat, and enough protein for muscle repair.

Yes, going higher carb can get you out of fat stalls, but don't go too far.

0
Efd28623add25421afa2884b466163c4

(163)

on September 16, 2012
at 09:19 PM

If you want to burn fat you have to train your body to do so. That means following a very low carb, moderate protein, high fat diet. Depending on your lifestyle it could be difficult to follow, but you should get the results you're looking for.

I don't agree with people recommending increasing carb intake. IMHO they are not following the science. For example I see people here telling others to cook rice in bone broth and lather sweet potatoes with butter. It may be very tasty, but don't fool yourself into thinking it's optimal nutrition.

0
19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on September 16, 2012
at 09:03 PM

I am in the same situation as PaleoMama.

However, I track my calories faithfully, weighing all my food. I don't cheat either. It would be good to track but it won't necessarily help a woman get over a stall.

For women, fat loss seems to be first and foremost a hormonal equation, so lets try to give suggestions on that paradigm, not the usual diet bs.

The real question I think is: how do I hack my leptin?

0
F9638b939a6f85d67f60065677193cad

(4266)

on September 16, 2012
at 12:32 AM

I'm in the same place as you, only I have not lost weight in about 8 months or so. I have tracked my calories and even with a deficit I don't lose any weight. I think my issue is overtraining. I'm going to back off a bit and see what happens.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 01:04 AM

I know I was overtraining by workouts being 6x a week and taking me 1.5hrs to complete. That was 5 weeks ago and I backed down to 4x a week. I guess maybe I'll try to backdown to 3x a week as Leangains suggest.

F9638b939a6f85d67f60065677193cad

(4266)

on September 16, 2012
at 02:11 PM

I have no idea if this will work for me, but it's all I have left to try. I don't have any cheat meals or anything like that. But I do have symptoms of overtraining.

0
Fbf942d9da73d8082ce0f819777d88e8

on September 15, 2012
at 11:02 PM

You say you have not lost any weight, but has your body composition changed? Is added muscle from your workouts balancing out your fat loss? Remember that the number on the scale can be a bit misleading, and the more fat you lose, the more likely this is to happen. But if you are sure this is not the case, then do what others have suggested, and make sure your calorie consumption has not crept upwards. If it hasn't, I would suggest possibly cycling your calories, going a couple of days eating more followed by a couple of days eating less. That may help to change up your metabolic rate.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 01:03 AM

As much as I'm hating it, I guess I will have to start tracking. I really loved that Paleo doesn't suggest tracking. However, I guess with the plateau I've hit, I need to track.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 01:07 AM

Oh and the last time i taped myself, since May I had lost 7lbs and 7 inches. Not a dramatic loss but I worked hard for it. However, the last 10 weeks nothing has changed. Measures are the same and scale is the same. I don't really look at the scale much anyways, but even my measures aren't changing.

0
2336245491a87ee15d4fb8f8f8283909

(1173)

on September 15, 2012
at 08:59 PM

I see IF has already been mentioned...Here's what's been effective for my wife and I.

Eat earlier in the evening 6-7pm and stop, no more calories. I like working out in a fasted state in the AM... I don't have my first meal till around 2 PM (we eat 2 large meals) No sugar, including most fruit (for some people, including my wife, fructose is not your friend) We started eating starchy carbs again...1-2 times daily..seems to work better than VLC. Cycling calories (not tracking) Just eat more some days and less others. Absolutely no snacking. Mixing up training...Intervals one day, longer endurance training the next and some days doing 2 short training sessions.

77877f762c40637911396daa19b53094

(78467)

on September 15, 2012
at 10:09 PM

RE: the lean gains style IF, low sugar, low fruit, higher starch. 100% agree. Don't really dig the endurance stuff personally but everyone has different goals. +1

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 01:01 AM

Thank you all. David, that sounds like how I would like to do it. I'm going to fast 6pm-10am and see how this next month I do.

2336245491a87ee15d4fb8f8f8283909

(1173)

on September 15, 2012
at 11:44 PM

I just do what I enjoy really..no set routines. Suspension training, kettlebell work, 35 minute runs on the beach with my wife, speed work at the track and 25 mile trail bike rides.

0
F5a0ddffcf9ef5beca864050f090a790

(15515)

on September 15, 2012
at 08:23 PM

I was just reading Marc' Daily Apple blog and he recommends to have more carbs one day per week to re-start a stalled weight loss (or at least this is what I understood from the article).

For more info, here is the source. http://www.marksdailyapple.com/dear-mark-should-i-increase-carb-intake-for-weight-loss/#axzz26WY7ZQop

My personal advice - no fruit and no nuts (with no grains, of course). That usually does it for me. But I never tried it for a long time, one month was the longest.

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 01:00 AM

Yea, the fruits and nuts do it for me to. I try to keep them out of my diet completely, unless I'm in a hurry and need something quick. Thanks for the article. I just read it. Very interesting. I may give it a go!

0
Bf62e2482b56cfa7449e2346b8192c8c

on September 15, 2012
at 07:24 PM

I would recommend IF with one meal a day in the evening, also cut out the fruit and switch to low glycemic veggies with your protein of choice. No alcohol, cut back on caffeine. Try it for a week and see what happens.

B6f67db02819f9d418e20beee9915be1

on September 15, 2012
at 07:43 PM

I think I will try it...IF that is. I drink coffee in the morning w/ coconut milk and stevia. And I also have a cup at night(decaf) taken the same way. I don't eat much fruit already cause of the fructose....and not much a fan of alcohol. I'll give it a go this week. I'm reading on leangains now.

-5
Da44476def370e2d06ca0b4b2002591f

(16)

on September 16, 2012
at 12:34 AM

I eat very good Paleo. I cheat maybe once or twice a week on the weekends but the rest of the week I am 100% Paleo.

^^ women's logic

B6f67db02819f9d418e20beee9915be1

on September 16, 2012
at 02:16 AM

I thought this board is supposed to be helpful. Move onto to another post to crash with cynicism.

0e687980cc3aaa0464ecc64b16add194

(167)

on September 16, 2012
at 02:07 AM

+1 for an accurate observation of the problem, minus several thousand for misogyny.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on September 17, 2012
at 02:14 PM

There's always a troll in every bunch.

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