1

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Needing more sleep and not seeing a drop in weight...

Answered on August 19, 2014
Created February 21, 2012 at 3:05 PM

So I've been doing Paleo for 21 days now (started Feb.1). The first two weeks I dropped about 10 lbs. Starting off my day after Crossfit at 5am with either 4 eggs cooked in coconut oil and a bag of broccoli or some chopped meat I had prepared with broccoli. A bag of apple chips during the day as a snack and some kind of meat and another bag of broccoli. Usually the meat was 2 rotiserrie chicken breasts or 1 lb of bbq'd brisket or maybe 2 bunless burgers with some pickles and tomato/onion. Sometimes at dinner time I'm just not hungry, if I am maybe I'll have a little bowl of the already prepared chopped meat or maybe a little piece of dark chocolate (70% cocoa). Lately though, I've been sleeping like a rock and have been finding it increasingly harder to wake up at 4am to get to Crossfit. Not only that, my commute to work, I pass out for another hr to hr and a half. Should I be eating more? If so, more proteins? Should I be eating so close to bed time? My schedule is kinda messed up. Like I said, I'm up at 4am, Crossfit, ready for work @ 630am, get to work around 830-9, work til about 6/630. Don't get home til about 8/830. Not alot of wiggle room to do much.

So to some it up, weight loss has plateau'd and have been sleeping like a hibernating bear.

I'm a 31 year old male, 187 lbs if that helps.

Thanks!

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 03, 2012
at 09:00 PM

Immune response causes the body to hold on to water so the lymphatic system can do its thing and you can heal.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 21, 2012
at 05:52 PM

Your cold is most likely the culprit. I recently got over a fairly nasty one myself and even though I felt ok, still had a scratchy throat, popping ears, and congestion at night. Even though my diet was spot-on, I didn't lose any weight. After the cold was gone, I literally woke up the day after, 4lbs lighter.

16d5d61046d3b3db6d24483fa0b79cc8

on February 21, 2012
at 05:31 PM

I usually switch up the meat every day. Maybe chicken twice a week, the burgers twice a week, and then the brisket another day. I've been really fiending for burgers lately. 100% ground chuck and I add some bacon and avocado to it as well. A few of those with some broccoli. MMmmm, OK i digress. Do you think that maybe too much then? Maybe cut out the dark chocolate even tho its tiny? Sorry to be asking so many questions.

16d5d61046d3b3db6d24483fa0b79cc8

on February 21, 2012
at 05:28 PM

I crossfit about 3-4 days a week. I did take last week off b/c I had a pretty cold tho. The only supplements I take are a multivitamin in the morning and fish oil. I usually get into bed around 930 or so. With some luck I'm passed out by about 10:30/11 or so. I'm not going to lie, before paleo, for years I've had horrible sleeping habits. Could never fall asleep or stay asleep. Now, once I'm out, I sleep like a log lol. I usually make a roast in the slow cooker on the wknds since I have time to prep everything and just let everything cook.

16d5d61046d3b3db6d24483fa0b79cc8

on February 21, 2012
at 05:24 PM

I actually took it a little easy last week, I had a really bad cold that kept me sidelined a few days so I took the few days off from CF. The few days I've been back to CF I haven't seen any drop in performance. You're 100% correct, I really should be taking measurements. I understand loss of lbs isn't a real indicator if the diet is working, I should've realized that. Thanks for the reply!

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2 Answers

1
246ebf68e35743f62e5e187891b9cba0

(21420)

on February 21, 2012
at 03:21 PM

Couple of questions:

Do you crossfit every day?
Do you take any supplements?
You mentioned getting home at 8:30, but what time are you going to sleep?

If you crossfit every day, chances are you are a touch overtrained.

If you aren't getting enough sleep on top of the daily crossfit, especially on what appears to be quite meager calories, you are definately overtrained.

Personally, if you won't take up my suggestion to back off on Crossfit (they never do), I'd suggest to back off on the chicken and eat some ruminant meat. If you are eating chicken, breast only, for 2-3 days a week, your protein is quite high and your fat will be lower than what I would consider for myself, as optimal. Get yourself a crock-pot/slow-cooker and some pot roasts/chuck roasts with a bit of fat on them. Start them in the morning and have a nice, fatty, nutritious, homecooked meal when you get home. You sound active enough for potatoes, so maybe throw in a couple of potatoes to that pot roast.

You should also work on getting a better quality sleep. ZMA if you take supplements, will give you a much deeper sleep and chances are you will wake quite refreshed, although when I take ZMA and sleep for less than 7 hours I will be groggy. If you haven't already, completely blackout your room, and get some foam earplugs if you live in an area with any amount of sound pollution (I live in apartments, this is required for me).

16d5d61046d3b3db6d24483fa0b79cc8

on February 21, 2012
at 05:28 PM

I crossfit about 3-4 days a week. I did take last week off b/c I had a pretty cold tho. The only supplements I take are a multivitamin in the morning and fish oil. I usually get into bed around 930 or so. With some luck I'm passed out by about 10:30/11 or so. I'm not going to lie, before paleo, for years I've had horrible sleeping habits. Could never fall asleep or stay asleep. Now, once I'm out, I sleep like a log lol. I usually make a roast in the slow cooker on the wknds since I have time to prep everything and just let everything cook.

246ebf68e35743f62e5e187891b9cba0

(21420)

on February 21, 2012
at 05:52 PM

Your cold is most likely the culprit. I recently got over a fairly nasty one myself and even though I felt ok, still had a scratchy throat, popping ears, and congestion at night. Even though my diet was spot-on, I didn't lose any weight. After the cold was gone, I literally woke up the day after, 4lbs lighter.

16d5d61046d3b3db6d24483fa0b79cc8

on February 21, 2012
at 05:31 PM

I usually switch up the meat every day. Maybe chicken twice a week, the burgers twice a week, and then the brisket another day. I've been really fiending for burgers lately. 100% ground chuck and I add some bacon and avocado to it as well. A few of those with some broccoli. MMmmm, OK i digress. Do you think that maybe too much then? Maybe cut out the dark chocolate even tho its tiny? Sorry to be asking so many questions.

6120c989fd5b69f42a0834b69b87955b

(24553)

on April 03, 2012
at 09:00 PM

Immune response causes the body to hold on to water so the lymphatic system can do its thing and you can heal.

0
Ccacf7567273244733bc991af4ac42ed

on February 21, 2012
at 03:21 PM

How often are you doing crossfit? I'd say that after 3 weeks you're probably just due an easy week. If your main goal is weight loss then you can easily get off course by exercising too much. It's actually really hard work for the body to keep that up, and it requires deliberate fueling which is kinda counter-productive to the weight-loss approach. And it means you need more sleep, but with your schedule it actually takes sleep time away. And if you're not able to get enough sleep then your body won't function properly and it'll be hard to lose weight so why put all that effort in to working out?

It doesn't sound like you need to eat more. Are you seeing a drop in performance with the CF? I'd almost always look for dropping a session before increasing food anyway (and more protein is probably the last thing you need).

And you can't really judge a plateau after a week anyway. Weight fluctuates, you may find you suddenly drop 5 lbs tomorrow. MAke sure you're doing good things, try measuring waist size as well as weight and just get a feel for the direction things are going but right now you've got enough to concentrate on with the new food habits you're practising.

So if it were me? I'd take the week off from intense activity, use that extra time to catch up on sleep, balance the big meals with a day or two of fasting or some other IF approach so that you mix things up by simultaneously increasing and decreasing your calorie intake relative to activity. Chances are when you go back to the workouts you'll be fitter, stronger, lighter and bouncing out of bed again.

16d5d61046d3b3db6d24483fa0b79cc8

on February 21, 2012
at 05:24 PM

I actually took it a little easy last week, I had a really bad cold that kept me sidelined a few days so I took the few days off from CF. The few days I've been back to CF I haven't seen any drop in performance. You're 100% correct, I really should be taking measurements. I understand loss of lbs isn't a real indicator if the diet is working, I should've realized that. Thanks for the reply!

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