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.
asked byCorkyRogers (75)
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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).
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.