March 6, 2010 to April 10, 2010 – PCF Paleo Challenge
To sign up for the next Potomac Crossfit Paleo Challenge, click here.
What you’ll get by signing up:
- Access to our free “Paleo Challenge Kickoff” Seminar and Q&A session with Brian Wilson.
- Access to weekly online video Q&A via Athletes Forum.
What we ask of you:
- Take three before pictures, front, back and side on day one. Just keep these.
- Weigh yourself on day one.
- Read Potomac Crossfit’s “How and What to Eat” by Alison McConnell.
- Make use of our PCF Paleo Tracker. Keep track of your sleep, fish oil intake, stress, and diet during your Paleo Challenge. This way we can see how well you’re doing.
- Take three after pictures, front, back and side and weigh yourself on day 37. Email these along with your PCF Paleo Tracker to photos@potomaccrossfit.com. We won’t share these with anyone without your permission.
- Fill out our Paleo Challenge Questionnaire.
- Attend the Paleo Challenge Finale Meeting five weeks after the start date, Saturday 1:30pm.
Good luck and for questions post to comment.
To sign up for the next Potomac Crossfit Paleo Challenge, click here.
To sign up for the next Potomac Crossfit Paleo Challenge, click here.
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February 21st, 2010 on 3:16 pm
Amazon list of Paleo Foods:
http://www.amazon.com/Paleo-Diet-Foods/lm/R2HE56D04EA1ZP
February 24th, 2010 on 1:47 pm
I hope some PCFers will sign up that I talked to at last night’s WOD. For those who are looking to start cooking someone gave me this site and I think it’s fantastic. I made a ton of meals from here during the last challenge and loved every one of them!
http://everydaypaleo.com/
March 1st, 2010 on 4:34 pm
I am trying to get a head start (beginning this morning) on this paleo challenge business, with the old crossfit adage “it takes 14 days to fully recover from a cheat meal”, in mind.
so far, i feel like crap. it feels like my stomach can’t digest all these veggies. are there any tips for getting the feeling of indigestion down in the beginning?
meals today consisted of:
0830: 3 hard boiled eggs, 2 glasses of whole milk
1130: 12 oz. broccoli, 1/2 lb. ground bison, 1 oz. blueberries, 1L green tea
1430: 12 oz. broccoli, 1/2 lb. ground bison, 1 oz. blueberries, 1L green tea
1730: 2 glasses whole milk, 2 glasses vegetable juice, 8 oz. chicken breast
I know the dairy isn’t paleo, i’ll cut it out when we start, but i find it hard to start or end a day without organic whole milk. re: green tea intake, i drink a lot of everything, its a compulsion that i cannot help, which is why i don’t drink.
am i making any significant errors here?
March 1st, 2010 on 5:51 pm
Bruce:
-Get rid of the dairy, this isn’t helping digestion.
-Reduce the broccoli intake.
-Don’t do more than one dose of fruit per day.
You will feel like crap for the first 3-4 weeks.
March 2nd, 2010 on 8:54 am
Brian,
Can I make and drink some Crystal Light? I am trying to do a very strict Paleo. Is Crystal Light going to throw this? Clearly, it’s an artificial sweetener which can’t be good, but just wanted to check. Thanks for the help!
March 2nd, 2010 on 12:28 pm
No artificial sweeteners.
We’re trying to manage insulin levels, and artificial sweeteners will still cause an insulin spike.
March 3rd, 2010 on 7:34 am
Cut the broccoli down to 8 oz. servings, and cut the blueberries to a single 1 oz. serving. My internal organs thank you sir.
Still working on kicking the milk. I guess the first step is admitting you have a problem.
March 3rd, 2010 on 7:56 am
Welcome to the second Paleo Challenge of 2010 at Potomac Crossfit!
I hope everybody is excited to get started this weekend. We continue to have monster success with our athletes who are taking the plunge and deciding to eat THE RIGHT WAY!
This is not a diet, this is how you are designed to eat.
The Big Picture
As a read ahead, please check out:
PCF’s Intro on How and What to Eat by Alison McConnell
Another good intro that I like is:
Monique Ames’ Paleo Introduction
I’ll be communicating via the Paleo Challenge Comments Section after this email, so please jump over there and keep an eye out for updates. I’ll be posting information, answering questions, and posting times/dates for follow up Video Teleconferences via the Athletes Forum. Please take advantage of these resources!
The Nitty Gritty
Realize that you’ve got to “Keep the Main Thing the Main Thing” on the Paleo Diet. Some sources say that salt or vinegar is a no-no on the Paleo Diet. Some sources say only eat lean meats and as much fruit as you want.
What I’m going to tell you is two things:
1) Everybody’s different in how they respond to food.
2) The #1 thing that you should avoid during your Paleo Challenge is the #1 thing that you want.
Let’s explore that second point a little bit more:
I’ve coached dozens of men and women in implementing the Paleo Diet. I have had exactly 100% see significant improvement in how they look/feel/perform among those that were compliant. You can take a look at just some of our Before/After pictures or Crossfit Seattle or any of the thousands that have done this as evidence.
The biggest stumbling block for people continues to be the oft repeated “But ____________ is Paleo!!”
Fill the blank in with whatever you really really want that still technically falls within the Paleo Food List.
This could be bananas and mango, it could be almond butter. It’s also almost certainly being argued for by an athlete that has significant weight to lose.
Do I ascribe this defensiveness to lack of discipline or coachability? No. This is how their body is wired to eat, and it’s why these issues are so hard to overcome.
So, if you have a significant amount of body fat to lose, what you need to do is identify what you’re going to really really want – and don’t eat it for 37 days.
How to Execute
We’ll talk about this some more this Saturday, but here are some meal ideas and resources for you to get started. Again, the Paleo Challenge Comments Section and the weekly Video Teleconferences via Athletes Forum will be great ways for you to ask questions and get answers. But there’s a lot of great info out there:
Every Day Paleo
My Paleo Kitchen
Paleo Food
Paleo Intro
The Whole 9 Life
Next Step
Come by the meeting at Potomac Crossfit this Saturday, 1:30pm. Definitely get your friends and family involved, it’s free for them too (here’s the link to register). If you have any questions, just post them to the Paleo Challenge Comments Section.
Good Luck!
March 3rd, 2010 on 8:03 am
With links:
http://brian.potomaccrossfit.com/?p=1518
March 3rd, 2010 on 8:23 am
Signed up for the challenge even though I won’t be here Saturday. Good luck to all the participants.
March 4th, 2010 on 6:37 am
Just a little inspiration for you all. (Click link)
March 4th, 2010 on 6:48 am
Wiz – nice.
March 4th, 2010 on 7:35 am
I have been preparing mentally for a few weeks now. I am looking forward to the challenge, and it is going to be just that for me. To add to the fun, I am going to be on travel for the first week.
Does the literature posted include more information on fruit intake? I know the adage says ‘some fruit,’ but I need to figure out what kinds of fruit and how much.
March 4th, 2010 on 7:39 am
Mary, in an attempt to stay “qualitative vice quantitative” for now, “some fruit” has different meanings for different folks.
If your main goal is weight loss, than zero is the right amount of fruit.
Fruit contains fructose, which is going to spike your insulin levels, which is the hormonal signal to your body that says “STORE FAT!!!”
March 4th, 2010 on 8:15 am
Weight loss, yes, and improved performance at the box. Pull ups and push ups here I come!!
March 4th, 2010 on 9:10 am
What’s the ‘average’ insulin response to tomatoes? Should we count them as fruit (as they technically are)?
I don’t eat a lot of them, but when I am low on veggies, and sub a veggie juice blend, tomatoes are the first ingredient.
March 4th, 2010 on 10:21 am
Bruce – do not juice veggies. You can get a profound insulin response from juicing broccoli. It’s just about as quick, and not nearly as nasty, to just steam some veggies. This takes all of about 8 minutes to boil and steam. Through some salt and pepper, and some lemon juice or vinegar on them, and you’re done.
If you need some fat, melt some coconut oil or put some olive oil on them.
March 4th, 2010 on 10:41 am
Is straight up mayonnaise Paleo? I won’t need it since I can’t have a sandwich, but thought I’d ask.
March 4th, 2010 on 10:54 am
Nearly all store bought mayo has soybean oil and some amount of dairy in it.
If you love mayo, there are plenty of ways to make it paleo style:
http://cavemanfood.blogspot.com/2009/04/bacon-mayonnaise.html
http://crossfittheclub.blogspot.com/2009/12/paleo-mayonnaise.html
http://cavemanforum.com/index.php?topic=284.0;wap2
http://thepaleodiet.com/nutritional_tools/recipes.shtml#Condiments
For pretty much any recipe, you can just Google “Paleo _______” and find it.
The danger here is jacking up your insulin – so stuff like “Paleo Cupcakes” or “Paleo Ice Cream” or any Paleo “Desserts” (I often see the fruit and coconut milk as a continued hindrance to folks making good progress) are big No-No’s.
Paleo Mayo is just getting rid of the really processed and Neolithic stuff that you find in store bought mayo. So using Paleo Mayo is no problem, so long as you’re not eating a TON of it.
March 4th, 2010 on 12:26 pm
For those of you wondering about fruit intake… here’s what worked for me during the last challenge.
I ate fruit a couple times/day (sorry Brian- I did EVERY other thing you told me to do except cut out fruit).
I ate all berries, bananas, pineapples, grapefruits, apples, dates, apricots, figs, oranges, and all types of melons). For snacks, I’d have a small portion of fruit (example: 1/4 apple, or 1/2 cup blueberries, or 2 dried figs, or 1/4 grapefruit) with some fat and protein. So, a typical snack would be:
1/4 cup beef jerkey slices
2 tablespoons sunbutter
1/4 apple
It helped me to maintain hunger in between meals, and satisfied all of the taste cravings (sweet/ savory, etc). The biggest challenge with this method is PORTION control. It helps immensely to portion out the fruit for a couple days until you get a feel for how much a 1/2 cup or a 1/4 apple is.
I found this way of eating to be very maintainable once the Challenge was over, and i never felt deprived during the 5 weeks. I also saw dramatic improvements in my wods, and a difference in body composition.
March 4th, 2010 on 12:38 pm
If too much coconut milk is a not-so-great thing, what about young coconut water?
March 4th, 2010 on 12:54 pm
I drank coconut water on occasion during the last challenge. Since there are carbs in coconut water instead of fat, I substituted a half a glass (4 oz) of the water for my fruit/ carb serving when I was having a snack or breakfast.
March 4th, 2010 on 1:54 pm
This is definitely one of those situations where everybody’s a little different.
Leigh went into the challenge lean, she can get away with fruit (and the resulting insulin spikes).
Someone who is not so lean, needs to eliminate fruit. A higher body fat % means that the individual has chronically high insulin levels. The only way to lower those is to eliminate sugar and minimize carbs.
The coconut water is an example of this. Coconut water is very high in sugar. A cup of coconut water has 18 grams of sugar and 90 calories. A cup of coconut milk has 6 grams grams of sugar and 572 calories due to the high fat content.
So coconut milk will not spike your insulin nearly as much as coconut water. However, it’s very macronutrient dense, so we need to be careful not to over do it.
So cooking your meat and veggies in coconut milk or adding a little to coffee and tea is fine. Dousing your food in coconut milk and licking the plate is probably not going to help weight loss
March 5th, 2010 on 5:44 am
Will there be any opportunities to have our body composition calculated and if no, do you have any resources on where we can go to get that done?
March 5th, 2010 on 5:47 am
Hey Dan, good question. The answer is the Before and After pics.
Literally there is nothing more accurate than that. The claims that BodPod or Immersion or calipers can give you a better reading are incorrect IMO.
March 5th, 2010 on 7:34 am
I have anecdotal evidence to support what Brian is saying. I rack up a fair # of credit card points buying stuff for work, so I opted for what Hammacher-Schlemmer found to be the “most accurate body composition scale”, out of about 40ish that they evaluated. I can get on that thing three times in a row and get different values every time, some times varying up to 10%. And that’s with making sure its calibrated and setup properly every time.
I think the data they produce is most useful if you graph it for a trend over time, but the values themselves should be considered unitless, because the variance is so large.
March 5th, 2010 on 11:02 am
Hey Brian,
I’m in! I won’t be there Saturday, but I’ll be back soon (then one more short trip), and now that I’ve departed the lands of french bread, rice, french fries, and couscous with tea flavored sugarwater and dates, things are looking up. (Seriously, I was once served french fries, rice, AND bread at the same meal – I promise all I ordered was a meat entree with salad)
March 5th, 2010 on 11:08 am
Anne – I feel for you! Come back to the land of meat and veggies!
March 6th, 2010 on 6:28 am
Brian, I’m all in. The wife even said she would help me cook stuff if I got her recipes. Is this the forum to post additional questions?
March 6th, 2010 on 7:20 am
So, tomatoes, peppers and other fruit are scientifically considered fruit but in cooking are considered vegetables. Is it the sugar content that needs to be considered?
March 6th, 2010 on 4:39 pm
I couldn’t make the meeting today but I am in the challenge again. I have cut out fruit and not having many nuts, 2 tsp fish oil/day and 1 scoop of Barleans greens/day. I am trying to lean out. I saw pretty good results last challenge (lost 2% bodyfat) but looking for more substantial results.
I will have a major challenge during this due to a crazy work trip. I’ll take all suggestions/advice. The reason the trip will be such a challenge is this: 30+ hour plane ride (continuous) then immediately work several 12-16 hour days and then right back on the plane. My plan: for on the plane beef jerky (homemade no sugar), HB eggs, deli meat (will bring a small lunch cooler but space is a problem), celery/carrots/almond butter, dried fruit (going to eat some fruit on this trip to survive). at destination eat meat and veggies, then save some jerky and dried fruit for plane home.
Anyone have any better ideas?????
March 6th, 2010 on 4:42 pm
Tony – yes, this is the forum.
Tony – tomatoes etc are fine.
Laura B – good progress, we’ll keep you moving forward.
March 6th, 2010 on 4:42 pm
Recipe:
Kalua Pork aka Luau Pig
2.5 lb pork butt or shoulder
2 teaspoon liquid smoke
1 clove garlic crushed
1.5 TBL sea salt
mix ingredients 2-4,cut slits in pork and rub in marinade. place in crockpot, add an inch of water, cook on low for 10 hrs. flip pork twice. when done shred w/fork.
March 7th, 2010 on 2:09 am
Still on the road – no fish oil, but fish for 4 meals in a row so far. Good enough for 10pts?
Laura I’m going to steal your ideas for traveling. If you’re eating fruit anyway, the paleokits are mmmreally tasty… (but if you’re making jerky, you’re way ahead of me…).
March 7th, 2010 on 2:11 am
Did somebody say something about butter being ok?
March 7th, 2010 on 7:42 am
Anne – no butter during the challenge.
March 7th, 2010 on 3:47 pm
Has anyone used the Bod Pod and recommend a place nearby that does it? Looks like CycleLife does it for $100 and GWU has a unit, I’ll call them tomorrow. Prior to this I’ve been using my Tanita scale to get at least some measurement of body fat percentage, which is hopefully at least consistently off. I like numbers so I’d like to get a measurement in the first few days and one at day 37 or 38.
Brian, two more questions in the weeds: thoughts on flax seed oil, and thoughts on sea salt vs. regular table salt?
March 7th, 2010 on 4:50 pm
Mike – before/after pictures show changes much better than any measurement device period.
Flax Seed Oil – Bad, per Robb Wolf:
“Flax provides a form of n-3 fatty acid that is 18 carbons long and out body needs varieties that are 22-24 carbons long. Our enzyme systems are very inefficient at this process so even if one takes a lot of flax oil it does not make much EPA or DHA (the stuff in fish oil and the fatty acids we WANT).
Part of why we want n-3 fatty acids if for the anti-inflammatory effects…well, supplementing with flax oil actually increases the amounts of inflammatory cytokines that we are trying to suppress! One step forward, two steps back. Flax oil will prevent a vegan form keeling over from fatty acid deficiency but it will not optimize performance, health or longevity.”
Table Salt v. Sea Salt – I’ve had some clients report better performance on iodized salt versus sea salt. This has to do with the interaction between Sodium (Na) and Potassium (K). Iodized Salt seems to improve that balance in some people.
March 8th, 2010 on 6:50 am
Laura B,
May want to check into the paleo kits, they are delicious well balanced and easy to travel with. I took 15 of them with me ona ski trip. From small snack size to large meal size ones, it was a good thing to have with me.
You can also make your own paleo kits, but I have found their’s were easier to travel with.
http://www.paleokits.org/
March 8th, 2010 on 7:16 am
I had a dream about a jolly rancher (the candy, thank you) last night.
March 8th, 2010 on 12:25 pm
Hi Bruce,
I just saw your blog about the broccoli, which doesn’t surprise me if you are experiencing stomach/GI issues. My Grandma will glady share with you (repeatedly) that broccoli gives her major gas. And, frankly, it is exhausting to chew and choke down when you have 12 oz. of it at a time. Maybe you could consider trying some other green veggies like steamed/grilled/roasted zucchini or asparagus to go with your bison. Mmmmm…
Good luck!
March 8th, 2010 on 2:07 pm
Thanks guys! I have a few paleo kits and ordered more.
March 9th, 2010 on 6:54 am
Brian – should I be adding Fish Oil supplements to my meal plan? If yes, to what degree? The Paleo Challenge Tracker says to give higher points for more than 5 grams per day. Various websites say humans should ingest no more than 3 grams per day. I eat fish probably twice a week and was assuming that I should take the supplements when I don’t. Advice/guidance appreciated.
March 9th, 2010 on 7:06 am
Andy – Carlson’s Fish Oil on Amazon.com. Take minimum 5g combined EPA/DHA per day. That’s about 6 tsp of Carlson’s per day.
That’s the minimum. For folks that haven’t taken liquid fish oil before, I would titrate up to 15g combined EPA/DHA for two weeks, then take it down to between 5-10g based on how you look/feel/perform.
March 9th, 2010 on 11:34 am
This challenge is coming along nicely; turning people down as they offer me drinks/desserts/fruit has been rough because they are so persistent.
I feel pretty good, physically, excluding the cold! With the cough/phlegm/pain in right rib cage (shortness of breath, etc) still lingering, I’m not working out. I hope some relaxation and Florida sun will cure me.
Since I’m on travel I didn’t bring fish oil, although it is at home waiting for me. I have had fish every day though.
You forget how flavorful meats and veggies can be without a bunch of crap on them!
March 9th, 2010 on 12:16 pm
Brian,
So it’s day 4 of the challenge and I’ve already lost 10 lbs, which is like ~5.4% of my total starting body weight. Is that normal, or a sign that I’m not eating enough?
I’m definitely not going hungry, I’m stuffing my face 4 times a day.
March 9th, 2010 on 12:20 pm
Wow bruce, that is one hell of a start
March 9th, 2010 on 12:23 pm
Bruce – that’s not uncommon, though a little on the higher end of the curve.
At your leanness level, I’d add in a little paleo starch in the form of sweet potatoes and winter squash.
Keep us posted on your progress.
March 9th, 2010 on 3:44 pm
“…I would titrate up to 15g combined EPA/DHA for two weeks, then take it down to between 5-10g based on how you look/feel/perform.”
Titrate? What? What’s EPA/DHA mean?
Is there a specific item of the 98 that come up when you search for Carlson fish oil on AMazon that you recommend or don’t recommend?
March 9th, 2010 on 3:57 pm
Anne – the first one that comes up:
http://www.amazon.com/Carlson-Finest-Liquid-Omega-3-Bottle/dp/B001LF39RO/ref=sr_1_1?ie=UTF8&s=hpc&qid=1268178948&sr=8-1
And for the EPA/DHA info:
http://www.carlsonlabs.com/p-70-very-finest-fish-oil-lemon-flavor.aspx
There is 1300mg combined EPA/DHA per 1 tsp.
March 9th, 2010 on 6:22 pm
Day 4 and I don’t hate life so much. But going to the grocery store on Sunday while hungry — a bad idea generally, paleo diet or no — was pretty rough. Monday I thought I might kill Clay because I was insanely hungry and all I wanted was some fruit or nuts or, heaven forbid, some grain product (since I was hungry I really didn’t care which form the grain came in).
Today has been much, much better. I’m taking to heart the not worrying about eating fat (yummy bacon….), I’m broadening my vegetable variety, and Clay has come up with a few really good seasoning combinations for the meat. Oh, and to put in a plug for Alison, the flank steak we got from her was FABULOUS! There is something to be said for good quality beef.
The hard part also continues to be breakfast and breaking myself of the desire to have a SAD one. I recognize that while there is something convenient about a bowl of cereal there is nothing in it to sustain me for more than like an hour.
Now all I need is to kick whatever cold I managed to pick up from PFC or work or wherever so I can workout without feeling like (a) passing out or (b) hacking up a lung.
March 9th, 2010 on 6:30 pm
Question: does anyone know where to buy some good jerky? I would like to not invest in a jerky making machine (the last thing I need is another kitchen item), but also don’t want to buy jerky with lots of “ingredients” that I can’t pronounce or know what they are.
Thanks!
March 9th, 2010 on 8:55 pm
Quinoa: not really a grain, but a complete protein, gluten-free, and taxonomically close to spinach. For the sake of the paleo challenge, is quinoa considered a grain or, perhaps, a veggie?
March 10th, 2010 on 6:01 am
Mike – No quinoa. It’s not a complete protein, it’s a “Third World Protein”. Eat some meat.
March 10th, 2010 on 6:32 am
@ Lexi- Trader Joes usually has some good ones. Also their nut section is fantastic among many other things there.
Brian- Since you now have me totally into this, just wanted to share that I just finished Dr. Cordain’s “The Paleo Diet for Athletes” in about 2 days.
I highly recommend anyone doing the 30day now really to further your reading materials to understand why you are putting yourself through this. I did the last challenge and did a lot of reading and research on what to eat by talking to PCFers and reading a lot of online blogs. I think this book really puts it into perspective. I’d also encourage just a few of the folks on here to stop using the word diet. It really is a lifestyle change and I think it will only make it harder for you if you say you are doing a diet since that sounds so limiting when there are really an abundance of things to eat on paleo!
Also, I highly recommend this service (link in my name) for anyone who is busy and has a hard time getting to the store. My husband and I are totally hooked on this now. It really gives you no excuses for not having things on hand and getting crap from the grocery store!
March 10th, 2010 on 6:52 am
Lexi,
Not sure about plain jerky — but I bet a farmer’s market (Eastern Market) might have it? For us, the paleo kits have been lifesavers. Homemade jerky, nuts and dried fruit, already packaged for you. Aaron buys a bunch at a time, and we just keep them on hand for times when we don’t have a minute to prepare a snack (or even breakfast). Check them out.
WIth regard to breakfast — I hear you. I can’t count how many years my breakfast was coffee and a bagel. However, if you get used to hard boiling a bunch of eggs (we have a standing order with Alison — try them, they are fabulous) at the beginning of the week, a couple of those and a piece of fruit or some veggies make a quick and easy (and portable breakfast).
For everyone, Kat has a great point about changing your mindset. This isn’t a “diet” — using that word makes you automatically feel restricted. This is about making changes to improve your health, performance and also your appearance. It is all in how you frame it — embrace the new food choices, get excited about how good you are going to feel once your body gets used to it, and you’ll make it a lot easier than if you get hung up on what you can’t have.
Also, I’m sorry I wasnt able to make it to the challenge meeting on Sat — but the PCF ebola had me in pretty terrible shape and I just couldnt make it in. However, I’ll be on hand to help Brian steer you guys through this challenge and will be answering questions and am always available at erika@potomaccrossfit.com.
Happy paleo-ing!
March 10th, 2010 on 7:32 am
Brian–
Things are going good so far, and I had a great freaking meal at Moby’s Kabobs with Greg after last night’s WOD–AWESOME. Anyway, a couple of quick questions for you:
1. I have an out of trip tomorrow and next week as well. I’ve been killing the Carlson’s and am really getting the hang of it…I can’t believe it–no fish burps! What do you recommend I do while traveling? I have fish oil pills from Costco I used to take before you guys recommended the Carlsons–should I take those in the same dosage amount as the Carlson’s (as a stop gap)?
2. I’m looking at the Paleokits as a way to muscle through my trip next week…..what size do you recommend? I’m definitely not lean, and am trying to shed fat…should I be worried about the fruit in them?
Thanks for the help!
-Aaron
March 10th, 2010 on 7:33 am
Today I walked into work, and there was a box of assorted donuts, a basket of assorted gourmet muffins, and bowl full of bagels with flavored cream cheese staring me in the face. I totally agree that Paleo is a lifestyle with lots of good things to eat.. but these are the days when it feels like a major diet! :/
I’m trying to ignore the delicious smelling baked goods as I sit here eating my walnuts and orange slices….
March 10th, 2010 on 10:21 am
I fall in line with the “lifestyle, not a diet” folks. Since I started the WSOP in January, I haven’t touched sugar, wheat, rice, potatoes, or any kind of soda (diet or otherwise). I do not miss any of them. The one big cheat I have had was dinner at Rio last week, with mounds of chips and gallons of sangria. I still go boozing on the weekends, but have become much more selective about when and what I drink (bourbon on the rocks instead of w/coke). When you fall off, you just hop right back on again.
Even with these non-paleo things, my weight is still down about 15. I have also gotten stronger as demonstrated in my WOD performance. Weight loss and strength gain usually do not go together. As Brian says, suck it up for a month and reset your biological baseline. And complain to him afterwards, not me!
March 10th, 2010 on 10:51 am
Carrots good to eat or no?
March 10th, 2010 on 11:04 am
Carrots are totally fine.
March 10th, 2010 on 2:01 pm
Is any paleo food clinically proven to re-grow hair on top of the head? Thanks..
March 10th, 2010 on 6:13 pm
Anecdotally, reducing insulin levels in the blood stream has been shown to arrest hair loss. Best I can do
March 11th, 2010 on 11:31 am
Has anyone tried the grass fed beef pemmican bars from US Wellness meats?(link in my name). It’s basically an energy bar made out of jerky and tallow, which sounds perfect.
I’m pretty sure a few people from PCF ordered some recently, and there were mixed reviews, but I’m willing to sacrifice some taste for the lost convenience of a protein bar.
I put in an order, I’ll let you know what I think.
March 11th, 2010 on 11:44 am
Bruce – I’ve heard they taste like dog food, but good luck!
March 11th, 2010 on 11:51 am
I guess I will be well prepared for retirement.
March 11th, 2010 on 12:35 pm
I hope Paleo Kits are cool, PCF is listed on their web site! I have a few around the office that I keep around in case chow isn’t paleotastic. The grass fed beef jerky is friggin’ delicious!
So far so good for me, I did paleo a while back in 08 and was definitely down 10 lbs in a month or something. I’ve been mostly pesco-vegan the last few months so adding in land animals was a little tough on the system the first few days, but all is good now. I did, however, have chicken wings today and I am pretty sure whatever sauce they were in had some sugar. It’s all good though, back on the wagon immediately. Hoping to start into some HIIT or “Power Training” on my non-WOD days.
I’m going to look into getting more grass-fed beef and (true) free range chicken; I’ve been living off Whole Foods meats this week and I doubt they are grass fed/organic/free-range/etc.
March 12th, 2010 on 4:33 am
Does eating fish count as fish oil ever?
March 12th, 2010 on 4:56 am
Anne – Nope.
March 12th, 2010 on 7:34 am
Update: I failed at adding sweet potatoes, I tried baking them on a cookie sheet after coating them with olive oil and cinnamon, and caught the cookie sheet on fire- huge mess. So I haven’t added starch to my diet yet. I did add some wild berries post-WOD, and upped the fat intake, in the form of sausages and cooking with leftover bacon fat, and that has slowed my weight loss to a less alarming level, but I’m down 15# for the week, which is 8% of my starting weight.
For week 2 I will learn how to cook (microwave) a sweet potato and swap out the berries.
I feel good though, I added 20# to my snatch last night.
March 12th, 2010 on 7:45 am
Bruce – I’m going to cry if you microwave your sweet potatoes. What did you have the oven temp on?
I do 375 for 25 minutes with the sweet potatoes (or winter squash) cut to about 1 inch cubes.
I toss the sweet potatoes with salt, pepper, and coconut oil before I put them on foil which is on a cookie sheet.
I don’t know how this could have caught on fire unless you were using really really bad olive oil or you had something else in your oven (packing material? old food?) that caught on fire.
March 12th, 2010 on 7:58 am
It was the oil, and ya, it was kinda cheap. I’ll try your recipe, thanks!
March 12th, 2010 on 8:03 am
I cut sweet potatoes into cubes and mixed with olive oil and garlic and pan sauteed them for 20 minutes on the stove top. Sort of like home fries.. the wife said they were delicious.
First ever properly completed snatch last night, worked up to 85 lbs. Think I can go higher.
Also did a 185lbs over head squat while waiting to do the next snatch.. so I set a pr in over head squat,,,I know I can move up in this on the next over head squat day.
Bruce what did you start at? Seems impressive to me, but i am very scale oriented and I am trying to break that habit.
March 12th, 2010 on 8:08 am
I was 182.8 last saturday, I’m 167.8 today. I personally find it kind of freaky.
March 12th, 2010 on 8:16 am
Wow. you msut be leaning out like crazy..
March 12th, 2010 on 8:32 am
Sorry that was 85lb over head squat not 185
March 12th, 2010 on 6:11 pm
So I had an appointment at the Apple genius bar earlier after my laptop went screwy on me the other night, and once the tech guy was able to fix it (yay!) he was going through making sure everything was in working order and clicks on Photos. Up pops an entire page of thumbnails of me from the last challenge and this one, just an entire page of front, back and side shots. I nervously blab “OH THAT’S FROM THIS THING I’M DOING. FOR WEIGHT LOSS. WELL, NOT REALLY. IT’S A WAY OF EATING CALLED PALEO. THROUGH CROSSFIT? I DON’T KNOW IF YOU KNOW WHAT THAT IS.” So. Awkward.
March 12th, 2010 on 6:26 pm
Probably a 2 on a scale of 10 as far as pictures that tech guys see when they fix computers…
March 12th, 2010 on 7:13 pm
Good point Brian. Luckily I keep all *those* pics on my cellphone.
/kidding
//maybe
March 14th, 2010 on 12:08 pm
Few random musings a week into this thing (sorry this will be long):
*I woke up this morning feeling like total shit which surprised me since the past week hasn’t really been too severe of a diet adjustment for me. I have had a noticeable energy drop, definitely weaker and would prefer not to see another one of these burner WODS until after this challenge is over but this morning i felt hungover. Really hungover. Like brown liquor hungover.
*Things that I am doing wrong: 1) sleep: its almost impossible for me to get that much sleep for a lot of reasons so im resigned to being in the 6-7hr maximum range. 2) fish oil: im probably on the low end of what is rx’d on this taking in probably 25 1200mg pills a day so switching over to liquid to get that up a little more efficiently. 3) stress: see sleep.
*Things i’m doing right (i think): Diet is pretty strict. Cycling through a variety of proteins (steak, pork, chicken thighs, ham, turkey, bacon, eggs, calamari rings, lots of salmon) and veggies. Allowing some fruit mostly melon, grapes and blueberries and an occasional sweet potato (3 over the last week).
*My fat sources are somewhat more limited–avocados, olive oil, nuts and coconut milk. I am pretty much hungry an hour after eating. I did discover jowl bacon today though–2 oz = 30g of fat. Not sure how that compares to regular bacon but jowl bacon is pretty much all white.
*The biggest changes in my diet have been getting rid of all the little cheats–occasional bread, little bits of chocolate, milk and booze. I was drinking 3-4 glasses of whole milk per day and working in politics there probably hasn’t been a 3 day period since college that I haven’t had at least one drink.
*So back to my feeling terrible today. I am assuming that i have always had a background level of sugar circulating in my system with the milk/alchohol that my body has been running off of for some time that it is adjusting to not having.
So this week i will be adding more fat and more fish oil but my questions are should I focus upping those levels to address my constant hunger? Should I be adding other things like more sweet potatoes or more veggies to fill myself up? I haven’t weighed myself since we started so don’t know if i have lost weight. Maybe without dairy i just need to eat more?
March 14th, 2010 on 3:10 pm
Brian, what’s that recipe for the amazing dressing again? Something with stone ground mustard…
March 14th, 2010 on 3:39 pm
Max – it’s the fruit that’s making you hungry. Sudden insulin spikes and crashes. Give it up for a week and let me know how it’s going.
Kate –
2 part extra virgin olive oil (darker is better)
1 part balsamic vinegar
2 TBSP Dijon Mustard
1 TBSP Stone Ground Mustard
March 14th, 2010 on 7:20 pm
1) Is there anything bad about Light Coconut Milk from Trader Joes? I have been eating/ drinking around .5-1 cup a day with coffee and for topping some frozen blueberries (dessert!). Is that considered a little too much?
2) Where do walnuts rank on the good to eat nut scale? And would limiting them to 1-2 cups a day be a good way to go?
Brian, I have included a link to my blog which has a food log for the first week of the challenge. I
March 15th, 2010 on 6:05 am
Well, I’ve been sick for a month and took two weeks away from the box to keep others from catching this misery. I was also on a major binge before the Challenge started (lots of candy, chocolate, beer, food from Verizon Center, etc). Anyway, I finally got to the doctor yesterday for some antibiotics and have been given the go ahead to start working out again on Wednesday.
That preamble is to tell you I lost 8.5 pounds the first week on the diet!!!!! I haven’t worked out during my illness recovery since I can’t breath with this sinus infection. With the cough practically gone and the sinuses draining, I am looking forward to losing a lot more.
I love this Challenge!
March 15th, 2010 on 9:28 am
Finally got a handle on those sweet potatoes. Ate about 1/2 a potato immediately post-WOD (in the car) this morning and feel like ass (as Max said, brown liquor humgover). I followed it up with 4 hard-boiled eggs at home, as I always do, for breakfast. Did I eat too much SP?
March 15th, 2010 on 10:09 am
Bryan – I strongly suspect that you need to drop the carbs and up the fat. Hunger this often is the result of too many blood sugar spikes from the fruit and sweet potato.
Cut those out completely, just veggies for two weeks and LOTS of meat and fat. Your cravings, hunger, energy, etc, should balance out quickly.
Try to minimize nuts as well and use as much bacon fat, lard, tallow, olive oil, coconut oil and coconut milk as possible.
Light Coconut Milk is fine, but it’s just watered down coconut milk, so you’re paying more (or the same) for less coconut milk.
Bruce – eat sweet potatoes with protein or your insulin is going to go crazy.
March 15th, 2010 on 5:30 pm
Well….week one down and I’ve managed to not kill anyone. So this is a good thing — I don’t think I’d do well in jail anyway. I still miss my dairy and fruit, but on Sunday I had sweet potatoes for the first time and they were like mana from heaven. Which is totally shocking since prior to this challenge I didn’t like them. I guess that’s what happens when you cut out all other forms of starch and sugar.
The best part really is that I’m down 7 pounds and I feel like I’ve been eating a whole lot more than I used to eat — or maybe it’s just because I’ve eaten ton of veggies in the past week. I also feel like I’m getting stronger. Additionally, my energy level is up and my moods are more consistent. Today was the first day I took a long nap since starting this lifestyle and I think that was probably more a factor of just not getting enough sleep last night.
Anyway, I’m still on the look out for some sugar free jerky, but I won’t give up — even if I have to resort to making it myself.
Keep up the good work everyone!
March 15th, 2010 on 6:31 pm
I have to stop reading this blog, everyone is having envious levels of success!
March 15th, 2010 on 6:48 pm
Well, down 6 pounds as of Sunday. Can’t say much about feeling better, I’ve been sick. I guess loosing 6 pounds in 6 days could be due to being sick. Regardless of the source… getting nicer abs out of it!
March 16th, 2010 on 6:14 am
Not gonna lie… craving a pizza.. but not gonna do it!
March 16th, 2010 on 6:43 am
Mmmm, PIZZA! I do love pizza, but not as much as I love looking at the new me with minimal amounts of clothing on
Had first fish oil pill from Kirklands today. I am not sure how many milligrams the pill was (too early to recall) but how many should I take?
Back to the box tomorrow, even though my ‘cracked rib’ still aches from coughing. What if there is something wrong with an organ? The woman at the doctors’ office said words like ‘emergency room.’
March 16th, 2010 on 9:27 am
Mary, Robb Wolf suggests .5g (healthy) to 1g (injured, serious inflammation) of EPA/DHA per 10lbs of body weight per day. So, for me (at 145) that is 7.5g and at roughly 600mg of EPA/DHA in Carlson’s tablets, I’m looking at about 12-13 pills a day (on the low end — those figured were for .5g a day). Now, this all depends on how much EPA/DHA is in the Kirkland’s brand, but I seem to recall it is close to Carlson’s? (Now you see why some people prefer the liquid….less to take).
With regard to the rib, and I only know this because Aaron recently “cracked” his, they will generally take an x-ray just to make sure it isn’t poking into anything important like a lung or anything. Assuming it isnt, there isnt much you can do besides resting and letting it heal.
March 16th, 2010 on 9:33 am
Snap peas, paleo or no?
March 16th, 2010 on 9:41 am
Today I am officially down 15# from the beginning of the Paleo Quest (WSOP #1 in January). My progression looks like this:
240 1/1/10
238 Day 1 of WSOP 1
226 Last day of WSOP 1
223 Today
I am not sure what the actual amount of fat lost is because I am sure I have gotten stronger over the same period. I still really don’t have much of a problem sticking to the plan, although going to Dewey Beach for Starboard Opening this weekend will be a challenge. I’m going to try to limit my pizza intake to one slice total, and I’m taking some quality Paleo foods with me.
My double unders and pullups have significantly improved in the Paleo era. I wonder if there is a correlation between lower weight and better BW exercises?
March 16th, 2010 on 10:29 am
I might not be able to make it to the video chat tonight. Will there be an archive to watch later?
March 16th, 2010 on 10:44 am
I’m really interested to hear from today’s post that Ericka/Aaron eat grain products occasionally. I found after the WSOP clean that when I ate something that even had flour or oats in it I felt like my body was literally rejecting me even with the smallest amounts. (I know I’m not the only one…) Since I felt so terrible I’ve pretty much tried to maintain eating a more clean paleo and eating more gluten free products that I’ve found to be really satisfying. I’ve really just noticed that I physically feel better. I did not get this reaction to dairy at all, but have still really tried to limit dairy in all areas compared to what I ate before. I was surprised to see they eat more dairy than I would imagine. What’s the take on this? Just that everyone is different?
March 16th, 2010 on 11:11 am
along with Rick S’s snap peas (which I’m pretty sure are good), green beans? Are they a legume or not? The name is misleading.
March 16th, 2010 on 11:53 am
Snap peas and green beans are fine.
Kat, WRT to your comments/questions, it really boils down to people having different reactions to different things. That is why we suggest that after the clean, if you want to add certain things back into your diet, do them one at a time so you know what causes reactions in your body (rather than just generally feeling like a slug bc you eat like crap across the board). Aaron was a little off in his assessment of my dairy intake — he hasn’t cut it out entirely, but I really try to. That, rather than the grains, is the thing that seems to impact me the most. A little bit of bread here and there (and I really try to make it only occasionally) and I feel fine, but if I have some dairy (and I love cheese), I really notice and feel pretty gross. He doesnt really have the same reaction. That said, I think your sense that we’re not quite as strict as some of the other coaches is right on. Neither of us has too much trouble in terms of staying lean and we both have certain things that we really enjoy (yeah, okay, I’m a wine drinker). We just try to balance those things with an overall healthy lifestyle that probably leaves us 85-90% paleo. Perfect? No. But maintainable in my world, leaves me with the right amout of lean, and I find my performance to be pretty good. I think it is all about finding a balance you can live with, AFTER you give yourself time to get clean and understand what things really are bad for you and how they make you feel. You are then in a better position to recognize the trade offs and decide that you REALLY want that one tiny piece of cornbread (and you know how it will impact you).
Just my opinion — I know others would certainly disagree and find a stricter lifestyle works better for them. And that is cool, too.
March 16th, 2010 on 11:54 am
Pemmican Update: tastes like emergency ration cheese whiz.
March 16th, 2010 on 12:06 pm
Good summary by Erika there. I’ll add my $.02 that for max performance, I really have to be about 99.9% Paleo. No dairy, no grains, no sugar.
The Paleo Challenge is all about setting good habits and rewiring the brain/body quickly. Once we do that, we can objectively look at inputs/outputs with raw data as our guide and tweak for the individual.
You really have to look no further than how you look/feel/perform compared to how you eat. Most of the time, the closer your “Paleo arrow points North”, the better you are going to look/feel/perform.
But you have to have a life and some sanity, so I don’t blame you at all (once you’re done the Challenge) for trying to find the optimal results with the minimum input. We used to have a saying at the Naval Academy: If the minimum wasn’t good enough, it wouldn’t be the minimum.
So for the folks that are doing this for the first time: Look for an opportunity to excel in your Paleo Diet, not what you can get away with.
Once you’re done the Paleo Challenge, honestly asses where you are and where you want to be at. If you’ve got a ways to go in how you look/feel/perform, keep chugging away at the absolute best Paleo Diet you can keep.
If you are REALLY happy with where you are but want a life again, then have some fun on the weekends and see what happens. If you start to gain weight or get crushed in the gym, probably a sign you need to tighten up.
Let data be your guide.
March 16th, 2010 on 12:33 pm
Brian is right — I think I may have failed to clarify that I’ve done the clean, know what foods impact me in what ways, and am able to find a balance that lets me stay lean, perform well, and feel good about where I’m at. That balance is mostly paleo. However, I do recommend that everyone stick with the clean and get those data points for themselves. I wasn’t advocating that folks eat grains bc I sometimes do or dairy bc Aaron sometimes does, I was just providing info about what works for me/us and why. I have better habits than pretty much everyone I know that isnt a crossfitter, and some that are. However, I’m not as strict as I could be (or some crossfitters are). I’m okay with that, but like Brian said, if I start to put on weight or get my ass kicked once or twice, I know to lock things back down and get myself back on track. The first step to being able to figure those things out for yourself is to get clean and re-wire your brain.
March 16th, 2010 on 1:54 pm
Lexi – I have looked everywhere and could not find jerky w/out sugar. So, I bought a dehydrator and went to town!!! great investment in my opinion! Also got a soda stream and make my own seltzer, LOVE IT!!
March 16th, 2010 on 6:07 pm
One of my self-imposed rules for the challenge this time around was to avoid weighing myself until the very end, so I have no idea if I have lost any weight at all… However, this morning I mistakenly put on a pair of pants that I would have thought were too small to wear comfortably. Well, they fit!
I have been limiting myself to meat, vegetables, and good fat. No nuts and no fruit! Brian, I think your advice just might be working!
March 17th, 2010 on 4:54 am
Thanks for the fish oil info…I’m slowly ramping up because the antibiotic/fish oil combo is going to take a toll on the GI tract.
When are these video chats?
March 17th, 2010 on 5:25 am
Hey Mary, first video chat was last night. Thanks to all those that attended.
We’ll do Tuesday next week at 7:15pm again.
I’ll send the link out on email and post it here on Monday.
March 17th, 2010 on 5:40 am
Has anyone else been dreaming of non-Paleo food? I don’t usually have dreams, but I had one last night about eating french fries. Last week it was about a very large cappuccino and pain au chocolate. Am I going crazy?
Also, just wondering Bishop Brian if the diocese of PCF is granting a dispensation from Paleo vows on this Feast Day of St. Patrick? If the Catholic church can do it…
March 17th, 2010 on 6:03 am
Dan T, I think Bruce had a dream about a Jolly Rancher. I keep thinking about chocolate cake and beer.
I am starting to fear when the Challenge isn’t in place mentally, I will eat junk just because I can. I must remember that I feel fabulous now and did pretty well on my first wod even after a break and the residual cold. YIKES!!
March 17th, 2010 on 6:25 am
Mary, part of the reason the challenge is so strict is so people can break those habits of eating crap and re-set taste buds and minds to enjoying real food. Plus, I think you’ll find that by the end of the challenge, you’ll feel so good and be so happy with your progress that you’ll resist the urge to binge on crap just because you can. And if you do eat something bad, you’ll surely notice how it makes you feel and remember why you stopped eating it in the first place.
Also, on the fish oil….I generally recommend starting with two or three pills at each meal and ramping your way up. You’re correct in that you’ll notice if you up your intake too quickly….
March 17th, 2010 on 7:06 am
Hey Guys:
Would anyone have an interest in doing a PCF/AthletesForum event with Melissa Urban of Whole9 fame? I know Brian has been doing some sessions with our software that have worked out well (I think).
What we would do is setup a live video feed at PCF on the big screen TV. We’d all sit around and watch/ask questions. She’d probably do a little lecturing and then spend most of the time asking your “paleo challenge” questions.
Cost would be based on how many people were interested and how long the session was. Obviously, the more people sign up, the less it will be.
Post here or shoot me an email jonatpotomaccrossfitdotcom if this sounds fun.
March 18th, 2010 on 10:16 am
Erika,
I have thorough enjoyed reuniting with plain proteins and veggies. They have so much natural flavor; I can’t believe I had almost forgotten!
March 18th, 2010 on 10:29 am
Thoroughly! Not thorough.
March 18th, 2010 on 4:55 pm
Dan: I totally had a dream the other night that involved skittles and I’m not a sweets person. I’m shocked it wasn’t tortilla chips or fried chicken (mmmmm…..fried chicken…..)
So, I have a confession to make (and a startling revelation to share). Today, one of my classmates brought in monkey bread. He’s an absolutely fabulous baker and I decided early on in the challenge that I would make a conscience break to sample his goods. I had a small piece (about the size of a doughnut hole) and it tasted great like I knew it would. The surprising part was that the plate of yummy goodness sat in front of me (and really mean directly in front of me) for almost two hours before I decided to try it. And really, I did it only out of some perceived obligation to do so.
Anyway, the startling revelation was that after the one, I didn’t actually want anymore. In the past, I would have struggled to keep myself to just one, but there was just not the desire to keep on eating. But when the plate was there at lunch and then again in our afternoon class it was a little tempting because everyone else was eating, but I realized that the temptation was to be doing what everyone else was doing (eating) and that the temptation was not to eat the bread.
Maybe I’ve just turned a mental corner in how I relate to/perceive food and my desires to eat. Or maybe it’s not that profound, regardless it was a very interesting day food wise.
March 18th, 2010 on 5:01 pm
Sounds profound to me. Nice job.
March 18th, 2010 on 7:06 pm
So, does anyone have thoughts regarding intermittent fasting? I realize that’s probably “advanced” Paleo, and I’m only 2 weeks into my 2nd challenge, but the concept is intriguing. First from the aspect of just seeing if I could handle doing something like that, but also because I think I’ve hit a weight loss plateau after 2.5 months of eating pretty strict paleo (cheated a few times in the weeks between last challenge and this one). I need to keep the gravy train rolling downhill, at least until I can get single band pullups.
If anyone has attempted this, I would love to know the results. I am somewhat concerned that if I skip breakfast and lunch, I would faint at work sometime around 2pm. I get very pale and clammy when I faint. Would be unprofessional.
March 19th, 2010 on 1:18 am
Kate – I’ve never seen IF do anything but make people crazy. You’re looking for more progress, and that’s commendable, but IF isn’t going to get you there.
Email me and we’ll chat.
March 19th, 2010 on 6:02 am
Lexi, nice job! It is impressive!
March 19th, 2010 on 6:09 am
Hey, for those of you that are having trouble figuring out how much fish oil you should take, or just don’t like doing math, check out the link below.
http://whole9life.com/fish-oil/
Melissa Urban, working with Robb Wolf, has created a calculator that lets you plug in data for the fish oil tablets you have, your weight, etc and magically spits out the number of tablets you need to take. Check it out.
March 19th, 2010 on 2:43 pm
Brian, I noticed on the main site, that both you and Jon drink carbonated water in the mornings. Is this simply for pleasure, or does it serve some purpose?
March 20th, 2010 on 6:11 am
Help, I can’t cut down on nuts. I’ve also been fatigued a couple days this week, yesterday for instance. Does that mean I’m not eating enough? Also, it’s taking a long time to get to sleep. Luckily I’ll be traveling overseas next week so that should help, just kidding. I’m on about 6 tsp fish oil which jives with the recommendations.
Yesterday: bfast: 3 eggs w salsa
snack: almonds, pecans, walnuts
lunch: 10oz beef, mushrooms, tomato slice
snack: 2 chicken tenderloins and 1oz ground buffalo w mushrooms
dinner: 2 chicken breast, roasted veggies, lots of steamed spinach
March 20th, 2010 on 6:15 am
…that was abnormal, by the way… usually I have a large salad for lunch and dinner, with meat and salsa and maybe avocado…
March 20th, 2010 on 8:46 am
Brian – what exactly are Barleans Greens supposed to do (other than make me feel like I’m drinking grass cuttings.
March 20th, 2010 on 2:41 pm
Kate, I guess it depends on what you mean by IF — some people just go 24 hours without eating, then pig out the next day. I’ve done IF in the sense of water fasts for 24 hours — usually after I feel I’ve been eating way too much, even while 100% Paleo, and want to give my stomach a break and feel a little bit more like a true caveman who didn’t find food that day.
I’ve never used it to blast through a plateau, but I can assure you that you should be fine the whole day. My only advice is to do it on a non-workout day (I have done mine on Sundays). I usually would just drink water (and maybe one cup of black coffee).
The next day I would feel lighter and ready to eat again, but nothing revolutionary.
March 20th, 2010 on 4:29 pm
Brian, what brand of coconut milk do you get? The only thing I found at Whole Foods was the SO Delicious varietal, but it had a whole list of unpronounceable ingredients and was packaged in a typical cardboard container right next to the soy and rice milks. I was hoping more for an ingredient list like “coconut milk.”
March 20th, 2010 on 7:25 pm
Mike –
I think you’re looking in the wrong section. It’s in a can in the international food section. I buy the 365 brand and its ingredients are coconut milk, water and guar gum.
March 21st, 2010 on 7:24 am
Ok… so HOLY CRAP I feel better after a day of anti-biotics. I guess if I can feel ‘ok’ with a bacterial infection in my lungs, this whole paleo thing giving better performance is pretty legit.
So, yeah… next time I Wod I won’t have to wipe down everything I touch and sound like a walking plague carrier. I will see you all Monday!
March 22nd, 2010 on 4:38 am
Bruce – just because we like it.
Anne – with your body type/BF, don’t worry about it. I would add some more starch in the form of sweet potato and winter squash as well as some fruit. This should help with maintaining weight. This should also help with your sleep.
Laura B. – Barleans aid in digestion. I’ve found it to be effective at folks that have done a full Paleo Challenge and are having digestive issues.
Mike S. – “Master the Basics before you toss them out” is the advice I’d give you and everybody else WRT Intermittent Fasting.
I’ve seen exactly zero benefit and some significant drawbacks for folks that are new to Paleo trying this approach. I’ve seen lots of folks with a history of eating disorders go crazy on IF and sabotage their progress.
So in short, check with me before you try this – most of you shouldn’t.
I buy Gata brand Coconut Milk from the Ft. Myer commissary. Shoppers Food Warehouse in Crystal City has the best Coconut Milk selection if you can’t shop at the commissary.
March 22nd, 2010 on 5:49 am
Brian,
Do you have a supplemental ab program? you know crossfits version of 6 minute abs?
March 22nd, 2010 on 6:21 am
Rick – why in the name of Zeus would you need a supplemental ab program?
March 22nd, 2010 on 7:03 am
Because I am afraid to go into the basement to use the GHD machines!
March 22nd, 2010 on 7:18 am
Rick S. – What’s the perceived weakness and the goal here?
March 22nd, 2010 on 7:26 am
HEre you go.
1. slow metacon times involving situps.. ie the 1 where we do 100 pull ups push ups situps and squats, sit ups were terribly slow.
2. lacking core stability in overhead movements such as OHS, and keeping core tight for low bar back squats
3. just overall ab strength for knee to bar or l-sit pull-ups.
March 22nd, 2010 on 7:56 am
1. This is usually a result of a long torso – ask Aaron about how bad he is at Situps.
2. I’d be willing to bet this had more to do with hips/hamstrings/shoulders than core.
3. See 1.
I’m willing to give you some guidance on this, but you’ve got to:
1) Measure some benchmarks.
2) Comply with the plan.
3) Test those benchmarks.
This is less Paleo-Challengey and more training-y. Post a commment on my blog and we’ll come up with a template.
brian.potomaccrossfit.com
March 22nd, 2010 on 8:36 am
I am struggling to max out my sleeping every night; somewhere between work, coughing my brains out, and an active social life, I have not been getting my 8+ hours a night for the last couple of weeks. My concern is that I will plateau at 10 pound weight loss (updated total this weekend) even though the diet and fish oil is on track.
Suggestions?
March 22nd, 2010 on 9:53 am
1 – I’m a fan of ZMA, it’s just Zinc and Magnesium. I take Fast400 Brand, each pill has:
Magnesium Aspartate 450 mg
Zinc Monomethionine Aspartate 30 mg
I take three before bed. Some folks need to start out with less or stay at less if they are feeling groggy in the morning. Doesn’t put you to sleep, just makes you sleep better.
2 – Quick weightloss is usual for a lot of people when they switch to full Paleo. After that, it’s a long, hard slog. Don’t have an expectation that you are going to get more than a pound or two of weight loss per week after that initial big drop, and even some fluctuation.
March 22nd, 2010 on 11:02 am
Good to keep in mind about the weight loss, so I don’t go nuts.
I’m still pleased with 10 pounds accomplishment and the ability to cut out sugar and alcohol, which I never thought would be possible. Once this rib heals, I am anxious to bust out some improved WOD performance.
March 22nd, 2010 on 11:11 am
Brian, can anyone with an active CAC card get onto Ft. Myer and hit up the commissary?
March 22nd, 2010 on 11:18 am
Mike S. – Yup.
March 22nd, 2010 on 4:48 pm
Well, weighed again. Between Pneumonia and Paleo, down 12lbs total to my lowest weight in years. 148. I felt it today with the heavy backsquats though… my ability to squat was WAY down.
March 23rd, 2010 on 6:21 am
Paleo Challenge Online Meeting
Tonight, 8pm
http://www.athletesforum.net/live/
user: paleo
pass: challenge
Please wear a headset (iPhone or other cellphone sets work great).
March 23rd, 2010 on 12:41 pm
Will miss it; thought it would be earlier but can try to reschedule the other thing. BUMMER!
March 24th, 2010 on 1:21 am
Ok,so, uh, hypothetically, if I spontaneously decide to bike hard for 4 or 5 hrs, what should i eat before/during so that i don’t feel like arse and wake up the next day with a resting heart rate of 80 and no energy or appetite? Some kind of sports drink is also acceptable in that situation, right?
March 24th, 2010 on 4:09 am
Anne, just eat a good meal beforehand with some starcy carb (sweet potato, winter squash) like we discussed last night. Maybe have some nuts with you while you’re riding.
I also like Replenish Sports Drink. You can only order it online, but it’s sugar-free and contains sodium and potassium. I seem to have better endurance when I’m sweating a lot if I take that in.
March 25th, 2010 on 5:41 am
Doing a paleo challenge of my own, but using this website for advice and doing well so far. Maybe it’s been discussed before even though it’s a tad TMI, but I’m wondering if anyone has noticed an increase or decrease in the frequency of bathroom use since going paleo. I drink plenty of water (~96 oz), but the other usage has gone down from 2-4x a day to 1-2x. I don’t feel constipated, but think I should be going more based on the quantity of broccoli, cauliflower, brussel sprouts, peppers, carrots, and other quality vegetables I’m eating.
March 25th, 2010 on 5:46 am
JenJ – totally common initially. You can ride it out and it’ll get better, or you can try:
Now Foods Super Enzymes
or
Barleans Greens
I’ve seen good reactions to either. You’ll probably want to start with the Super Enzymes, as they don’t taste as bad
March 25th, 2010 on 2:24 pm
Meant to post earlier — week two weigh-in: -10 lbs total. Yay for clothes fitting better and for getting more to where I should be health-wise.
My only problem recently is just fatigue. I am having trouble recovering from WODs. I’ve been doing the whole fish oil thing and trying to get enough sleep — although I could probably do with more sleep — but I just feel like I’m dragging. My legs feel like they’re filled with sand. I don’t think that there has been a decrease in performance (my weights are up and my metcons are about what I would expect to do on any given WOD), but I feel like I’ve already done the WOD before I actually do it. Odd.
Anyone else having a week 3 energy drop? Or am I just having another “special” moment.
March 26th, 2010 on 5:35 am
Lexi – this is super common, I talked to Clay about it last night. You just need to push through, it’s the last vestige of sugar addiction leaving the body – so good stuff!
Give it the full five weeks.
March 26th, 2010 on 7:26 am
So here’s the problem: I feel great, but I’ve only lost the couple pounds that I’ve gained between challenges. My pants fit better (than when I was binging), but I’m not close to the next size down. Do I just need to accept the fact that for me, I’m not going to have the same amazing results that everyone else is getting as far as body composition? Do I have to keep slugging away losing like 1 pound a week for the next three months?
March 26th, 2010 on 8:54 am
JenJ-AMEN! Thank you for being so bold to post; same drama here. The beauty for me is less stomach cramps from eating sh!t and far less offensive gas. Win, win.
Lexi/Brian re: sugar addiction. My head is f%cking with me. My sinuses are completely clogged and I’m exhausted (up late telling my 19 year old niece to get her sh!t together) and all I can do is think about chocolate Easter candy and how one Reese’s Peanut Butter egg would make me feel so good on this dreary, boring day. Trigger much? I am enjoying the diet, love my lunch today, feel good about myself, but my head is playing mind games with me about the sugar!
Help!!
March 26th, 2010 on 1:33 pm
Susan – are you using the guidance I sent out about this?
http://brian.potomaccrossfit.com/?p=1520
Mary – push through! Hopefully you guys are seeing how powerful sugar addiction is and how bad it is for you. Get through the challenge, I guarantee you won’t be able to recognize the old you!
March 26th, 2010 on 4:25 pm
I haven’t been – it’s particularly hard to do that while traveling (March was a big travel month, April/May not as bad), and to some degree, it makes me crazy. Do you really think 1,800 calories a day is a good number? I could’ve sworn that you told me I should eat more than that. I’m pretty confident my carbs have been low – I’m not eating any fruit or any yams/sweet potatoes; I’ve also not been eating terribly many nuts. Besides maybe eating too much, what could I be doing wrong?
March 28th, 2010 on 6:32 pm
Dipped below 220 today, and promptly went back over by eating at Hard Times and drinking at Front Page.
March 29th, 2010 on 3:25 am
Well… now that I seem to be fully over pneumonia, I actually have started gaining weight again. Started 160, 154 the next week… 148 week after… and up to 150 this week. Hopefully it is regaining some muscle and not regressing, we’ll find out when I try the front-squats today.
March 29th, 2010 on 6:13 am
Down 13.5 lbs total since the start of this challenge. I feel great, and Brian, you were right!
I cannot WAIT to get on that pull up bar without the rib drama.
Now on to how to handle reintegrating a little bit of normalcy back into my life post April 10. I’m wondering about things like fruit, some dairy (mainly cheese) and some alcohol. I guess it will be ‘whatever works for you’ but I work best with a schedule/goal. So maybe I consider three cheat meals a month or something like that. I’m sure one wod post binge and I’ll never do it again, but I am too much of a planner for that kind of experiment. What have others been doing? Please share some wisdom.
March 29th, 2010 on 7:28 am
I haven’t lost any weight and it seems to fluctuate 2-5 lbs (mostly on the high side). I feel stronger, but don’t notice the usual work clothes feeling any looser. I know my weaknesses are fruit (2 servings/day) as a snack and nuts for fat. My carb intake (not following Brian’s guidance) is around 150g/day ~22% of my daily intake of calories per Fitday. Less fiber it’s anywhere from 100-130g. I can’t seem to get under 100. Is this, and too much nuts, what’s holding me back from leaning out?
Also, is honey, almond flour, and coconut flour okay? I do a baked chicken recipe w/ honey and also made a coconut chicken recipe with coconut flour (original asks for almond) and shredded coconut. It’s not something I have very often, but if anyone has a better coconut chicken recipe I’dd appreciate it.
March 29th, 2010 on 7:41 am
Mary J – As far as reintegration and cheat days, this is a highly variable thing based on the individual.
For weight management, we need to continue to monitor fruit and nut intake. The guidance I’ll give on that is take in as much as you want, depending on how much weight you want to gain back.
As far as dairy, go ahead and give it a try, but bring it back slowly and one kind at a time (just hard cheeses first) so you can monitor a reaction.
These can take many forms: runny nose, chest cold, achy joints, headache, GI issues. Be on the look out for any and all of these. If they creep up, take dairy out, reassess. If you feel better, you may need to keep it out.
Jen J – take out fruit and nuts.
March 29th, 2010 on 8:06 am
Now here’s my addendum – I’m an ultra runner planning to go paleo for my race (50 miles – CF/CFE training) in 2 weeks. I’m planning on coconut water instead of Gatorade, sweet potatoes, and then dried fruit (cranberries, fruit leather, mangos) and real fruit, applesauce, and broth at the aid stations instead of GU and the typical sugary concoctions. Should I still stick with the ‘fat as fuel’ mentality race day and nix the fruit? I need to consult Friel’s book again.
March 29th, 2010 on 8:23 am
JenJ – Ahhhh….that changes things dramatically. My impression was you were doing the Paleo Challenge for weight loss. Paleo diet for endurance would be the same basic tenants but execution would vary.
I think you’d be better off with some more assistance than a message board can provide. I’d recommend one of our Nutritional Counseling packages:
http://clients.mindbodyonline.com/ws.asp?studioid=4756&stype=-104
You can absolutely do this on your own if you’re attending our meetings and talking to coaches and reading the literature we put out, but because you’re not a member and haven’t been to the meetings, I don’t know what you don’t know…you know
March 29th, 2010 on 9:48 am
I definitely want to lose weight, but going paleo coincides with my ultra schedule, and I don’t want to fall off the wagon for a race. If this is going to be my lifestyle, I don’t want to make races exceptions or cheat days. And if I have a good nutrition plan, then I can hopefully help others in the same situation. I’ll take a crack at it and keep the nutritional counsling in mind.
I will start by cutting out the nuts, cutting back on the fruit when it’s not a race week, keeping better track of my carbs and fat intake (more avocados, etc), and keeping my questions more on topic instead of about personal performance. Thanks for all the resources so far.
March 29th, 2010 on 12:01 pm
Jen J – You’re not “off topic”, I just don’t have enough data to be able to give you decent advice.
Just seeing an athletes build gives me tons of data on how to tweak their approach to paleo eating.
Since I also don’t have a clue about your training plan, I can’t give you good advice on carb/fat intake, whether it be normal eating, pre-race, or during an event.
Joe Friel’s a great place to get info (since you mentioned him above), but w/o more data about you, I’m just not going to be a great resource for you and I don’t want to mess you up for your race!
Good luck, and if you have more specific questions, feel free to throw them up here.
March 29th, 2010 on 4:04 pm
Strength still in the shitter, and once again… metcon is doing well. As you said in person Brian… weird I know.
March 29th, 2010 on 5:40 pm
Think I’ve hit the 1-2 lbs per week after the initial big drop-off, but that’s cool. I’ll take 11 pounds in three weeks and call it good. Plus, in any case, it’s just a number.
I am still fighting some general fatigue during the days, but my performance in the gym is really starting to improve. I feel stronger and my metcons are getting better, or at least I feel like I’m struggling less.
My only goal right now is to keep on the paleo wagon for the next two weeks and keep up my WOD attendance. I look forward to seeing my “after” photos!
March 30th, 2010 on 5:42 am
Caps game tonight with some people from work so I will miss the chat.
Brian, I have been cooking a lot more at home since last week and it has been great. I have gotten quite efficient in the kitchen during this challenge, which is great.
Feeling awesome; shaved almost three minutes off of my 5K time this morning. Also felt like I could hold flex arm hang yesterday longer than ever before. Making smaller strides on increasing weight in WODs, but the numbers are still going up.
LOVE PALEO CHALLENGE!!!!
March 30th, 2010 on 6:30 am
Paleo Challenge Online Meeting tonigh at 7:15pm.
http://www.athletesforum.net/live/
user: paleo
pass: challenge
Please wear a headset with mic or just a headset.
March 30th, 2010 on 9:59 am
Congrats Mary J! That is awesome!
March 30th, 2010 on 10:29 am
Thank you Rick S!!
March 31st, 2010 on 4:53 am
So we’ve got 10 days left in this Paleo Challenge. Our wrap up meeting will be April 10 at 1pm.
Email your before/after photos to photos@potomaccrossfit.com NLT 9am on 10 April.
The email should have six attachments:
Before Front
Before Side
Before Back
After Front
After Side
After Back
These will only be shown to the other athletes that show up to the meeting.
Make sure to do this as there’s no better way to really see changes in lean body mass.
How’s everybody doing so far?
March 31st, 2010 on 5:34 am
I’m just going to use my “end” pictures from the January WSOP as my “beginning” pictures for this one. I have kept things pretty much locked down the whole time.
Feeling good, I have reintroduced a little bit of cheese and cream in my coffee with no ill effects. I am also drinking socially but am much more particular about my choices (mostly wine at home, some beer, no more mixed drinks with full-sugar sodas).
I still feel like I can maintain this indefinitely.
March 31st, 2010 on 6:44 am
I felt really good until about last thursday, then hit a slight bump in the road.. I am re-dedicated to working my ass of for the last 10 days. Hoping to start to feel good again and continue to make gains in the gym, and in the diet world. All and all i feel like i am eating much healthier and feel better overall.
Wandering what the pictures will show..
April 1st, 2010 on 5:26 am
Tried to be official and sign up to come on Saturday the 10th, but I get an error message about payment. I will be there.
See previous comments about how I’m doing so far.
I did have three beers on two separate occasions during this challenge and one tablespoon sized bite of cake at a baby shower. Stayed away from all starches, fruits, and dairy.
I feel so good, I never want to go back to eating the way I did, but I definitely want some fruit and chocolate once in a while. I would like to spend some time on the 10th discussing fruits and when I should eat them and how much so I maintain my current weight.
My splurges now will be along the lines of a great sandwich once in a while and a beer or glass of wine with friends instead of splurging on crap all the time.
The other thing I like about this challenge, besides rediscovering how great fresh food tastes, is finding activities to do with friends that do not involve going out to dinner. My dogs have gone on some nice walks with my friends during this challenge and I’ve been out playing more golf and tennis.
I also prefer to eat at home now, which is a HUGE lifestyle change. I grew up in a family where my mom didn’t cook much so we ate out about three times a week.
Brian’s encouragement and wisdom + Paleo Challenge = genius!
April 1st, 2010 on 5:36 am
Mary J. – very flattering, thanks for the kind words….that conveniently leave out how much my Paleo Interpretive Dancing was a factor in your success…
You guys will have to come to the wrap up meeting on Apr 10 to see it. Words fall short.
April 1st, 2010 on 5:37 am
Online signup should be fixed. Click here to RSVP:
https://clients.mindbodyonline.com/ws.asp?studioid=4756&sclassid=395&sDate=4/10/2010&sLoc=1&sTG=23&sType=1
April 1st, 2010 on 6:53 am
I’m in!
And how did I miss this dance? Can’t wait.
April 1st, 2010 on 8:03 am
Hey guys, repost from main blog:
I have to preface this by saying that Brian is making me post this and Zack is even more excited that I admitting he has been right this whole time and I wrong. Happy? J
2 things:
1. So about 2 weeks ago out of major frustration with food I decided to start eating bread again for breakfast and lunch and had some interesting observations. I am a ridiculously picky eater and was at the point where I never wanted to see an egg or almond again. I wanted to keep up with the protein so for breakfast I had an English muffin with 2 eggs and fruit, kind of like a plain eggs benedict. For lunch I had a tuna salad sandwich on 9 grain bread with fruit and sometimes I would have a cup of soup to go along with. Dinner was the same as before (grass fed meat, veggies, no bread or grains). 1st week was fine, no issues. 2nd week I began to develop heartburn after every meal as well as various other stomach issues. About 20 minutes after I ate lunch I would develop a headache and literally almost fell asleep at my desk multiple times. This happened every day during the 2nd week. It was an overall feeling of being tired and not feeling good throughout the day. Needless to say I am no longer eating bread and have gone back to my previous diet and feel back to normal. After lunch headaches and fatigue went away the first day. Anyway, I have always been pretty skeptical of some of this. Mainly because I’m a statistician and I question every bit of research that I read and I never trust studies or stats. There is still a lot I am confused about and I do not find reading about nutrition to be very interesting at all which is problematic for me. However it was pretty alarming how bad I felt during that 2nd week. I feel like I just admitted to having a drink in an AA class or something J I still hate almonds and I am on a search for breakfast ideas that do not involve eggs or vegetables or deli meat. Breakfast is my major issue because pretty much nothing sounds good to me at that hour, except pop tarts or plain toast.
2. This isn’t related to Zack being right, but just a note about ZMA. I emailed Brian because of issues had with sleep and he recommended it. Sunday night I took the recommendation dosage of 4 pills. WAY TOO MUCH. I literally hallucinated and couldn’t sleep because I was scared sh*tless after waking up and seeing things. 2nd night I took 2 and still felt weird. Last night and I dropped it to 1 and it was perfect. I slept great, I still woke up a lot like normal, but it was easier to fall back asleep when I did. Good stuff.
So that’s that. I hope that is helpful for some people.
April 1st, 2010 on 10:48 am
That’s why beer is the only grain product you should ever consume. I feel great!
April 1st, 2010 on 5:58 pm
So I’m having crazy cravings today. I totally wanted to go off of the paleo reservation and inhale just about anything that isn’t paleo (bread, cheese, sugar…you name it). Today, nothing paleo looked, sounded, tasted at all satisfying. I think it may be because I OD’d on butternut squash this Tuesday and Wednesday, after having more sweet potatoes than I should have had on Sunday. It probably didn’t help that I was low on my fat intake for the day too. It’s been ugly….
I still want to binge on something non-paleo, but the large steak and a good helping of asparagus I had for dinner has helped….I guess.
Sorry I missed the chat on Tuesday, but I went to the 6pm WOD (from which I’m still recovering — really, I’m not a runner — my knees are killing me). Other than this late challenge craving, things are going well. I miss fruit, a lot, but that may be the remnants of the cravings talking. Other than that it’s getting “easier” to be paleo everyday. Like Mary J, Clay and I are cooking at home daily and bringing our lunch to work. It’s been good to actually learn how to cook and not just heat things up. Food I didn’t think I liked before I actually like now. This, for me, has been the most surprising thing of all — actually eating real food and not SAD food has expanded my food palate. Who knew beets would be like candy?
Will there be another challenge chat on Tuesday next week or just the wrap up on the 10th?
Keep up the good work everyone! We’re in the home stretch now….
April 2nd, 2010 on 4:51 am
Lexi et al – chat will go on Tuesday night. I’ll post the link time on Monday.
Also, your cravings are probably a result of taking in starchy carbs. While still “Paleo”, these foods (sweet potatoes, beets, winter squash) still break down into sugar.
This kicks us out of ketosis, gets the body running back on sugar, and so will set off all the sugar cravings again (as well as signaling the body to store energy).
It’s like kicking a three line a day habit of cocaine for a week, then just doing half a line – you’re going to want more! (I knew reading that Motley Crue biography would come in handy one day).
If folks have met their goal for leaning out and are now focused on increasing performance in Crossfit WODs, then we should absolutely go with some starchy carbs pre or post WOD.
I know this is tough, but it’s worth it long term, promise!
April 2nd, 2010 on 5:22 am
For anybody struggling or wavering today, a word of warning – GW University students are selling Krispy Kreme donuts outside of Farragut West Metro Station. I managed to safely run the gauntlet and get my scrambled eggs and sausage, but you might not be so fortunate!
April 2nd, 2010 on 6:33 am
I got a coffee from Dunkin Donuts the other morning and the smell of sugary donuts was overwhelming, but I wasn’t tempted. Phew. They aren’t my weakness anyway.
Brian PCF: Looking forward to discussing starchy carbs pre or post WOD without risking weight gain; increased muscle mass, sure.
April 2nd, 2010 on 3:12 pm
Father B, forgive me, for I have eaten ice cream twice and gelato once since the start of the challenge. And it was delicious. But the most recent time I noticed that my vision was crystal clear before doing so and a tad blurry after. Weird.
April 2nd, 2010 on 4:27 pm
Thanks for the info, Brian — I assumed it had to do with the OD on winter squash. Eh, oh well. My only question is how long can I anticipate feeling like it’s week one of the challenge again? All I can think about is binging on non-paleo foods (especially things that are fried, salty, and starchy — think popcorn, fries and/or chips).
Today was hard, but I managed to stay strong. My class went out for lunch at a Salvadorian restaurant and even though I was crazy hungry (it had been way too long since breakfast), I managed to not eat ANY the delicious looking tortilla chips (a favorite of mine — see cravings above). However, the paleo portion of my meal was small so I did have a bite of beans — but they weren’t very good so I didn’t have more than that.
After writing this, I think it’s official, I’ve jumped in the way back machine and gone way back. Right now hate living the paleo “lifestyle” and feel like regressing to my old ways. Le sigh. (Repeat to self: Stay strong, stay strong, stay strong….I am more than my SAD cravings)
April 3rd, 2010 on 10:15 am
Are yams and sweet potatoes the same thing? I tried to look it up, but an article cast doubt on whether what i bought was even accurately labeled. If they’re nutritionally about the same, I’ll settle for living in ignorance.
April 3rd, 2010 on 10:33 am
Nitrate-free, uncured bacon is what I’m looking for in bacon? Thanks.
April 3rd, 2010 on 3:28 pm
A day later, and a day further away from my starch overload, I’m still not the happiest camper, but doing much, much better than yesterday. (I was clearly raging when I last posted.)
Today’s WOD was a little miserable, but I think that had I done it last week (pre-unintended-binge) it would have been a lot better. Oh well, live and learn.
Anne: that is my understanding of what you should be looking for in bacon. I highly recommend the bacon from Alison — I just had some and oh how delicious it is!
April 5th, 2010 on 5:31 am
Lexi, I guess the reaction your body is having should be a motivation to stay away from the non-Paleo foods you crave. I went to dinner at my Aunt’s for Easter last night and helped myself to a few Cadbury Eggs (not the cream eggs, but the ones like huge M&Ms)for dessert. For years, chocolate has been my biggest weakness. My stomach was upset IMMEDIATELY after eating them, so I won’t be doing that to myself again.
I decided that in the face of our last week, I needed to get on the scale. I have now dropped a total of 17.5 pounds since the start of this challenge. I went shopping for new clothes on Saturday and bought a size 4 or 6 depending on the designer; this is down from a 10 or 8. I haven’t been in clothes this small since MIDDLE SCHOOL!!!!!!!!!!!!!
Brian, am I going to keep losing weight or will my body find a happy weight all by itself and just hold it there if I continue eating Paleo? I assure you, I eat like a horse, not as in I lost all table manners, but quantity of food might sustain something the size of a horse. If my body will not find its happy place all by itself, then I need some suggestions on what foods to throw back in, and how often I should eat them, so I can maintain.
April 5th, 2010 on 5:47 am
Mary – you’ve leaned out pretty significantly, so I wouldn’t expect any more “significant” weight loss. You may continue to trend down over the next several months, but this is as much a factor of genetic predisposition as compliance. Just keep me updated and we’ll adjust as necessary.
What we need to do with you now is:
a) Focus on performance. The Crossfit world is now your oyster since your diet is on track and you’ve leaned out. Tackle the WODs/movements that are your biggest goats.
b) Try 4-6 oz. of starchy veggies pre/post-WOD. Butternut, Acorn, Spaghetti Squash are my favs. Sweet potato will work as well. How I cook all of them:
http://brian.potomaccrossfit.com/?p=1331
Measure your response to those starchy carbs via:
-body weight: this may increase if we overshoot the amount of higher GI carbohydrates. Monitor and we’ll tweak as necessary.
-hunger: a good give away of too much high GI carb is hunger within 30min to 1 hour after your last meal. Again, just BOLO and we’ll tweak.
-performance: you may feel like you’ve got more “gas”, especially on longer METCONs.
Keep us posted on how it’s going, and do your best to get other folks to give the paleo challenge/lifestyle a try!
April 5th, 2010 on 6:23 am
Mary J those are some great results, keep up the great work.
My quick update… 178 this morning.. down 6 pounds in the first 34 days… 3 more to go, by saturday.
Good luck this week everyone!
April 5th, 2010 on 6:45 am
Can’t WAIT to focus on the goats! Due to the damn cold/rib issue during this challenge, I haven’t been on that pullup bar in a long, long time. I’ll start there and add push ups. First day at the box this week will be Wednesday though. Boo.
I’m spreading the word about Paleo like it is my JOB! I’ll continue to talk it up; everyone at work has heard about it though.
April 5th, 2010 on 11:05 am
Well, late is better than never. Here’s my shot at a paleo shopping guide. Please post questions/edits you’d like to see to the comments section there:
http://brian.potomaccrossfit.com/?p=1612
April 5th, 2010 on 12:22 pm
Anne – sorry, playing catchup on comments from the weekend.
Yams=Sweet Potatoes
Nitrate free bacon. I’m not worried about nitrates. I’m slightly worried about non-pasture raised meats (which is nearly all grocery store bacon). However, I personally mix in grocery store bacon along with sausage from Alison.
April 5th, 2010 on 4:29 pm
Well, weighed today again. Back down to 147 (3 down from last week) but str is slowly coming back. Back up to a 315 backsquat. Only 45lbs from my PR when I was back around 170lbs. So, figuring that I’m 23 lbs lighter… that’s not bad. Metcons are continuing to go well for me.
April 5th, 2010 on 4:31 pm
I found that at Harris Teeter there is a brand of bacon (Pederson’s I think) that is closest I’ve found to regular grocery store pasture raised bacon — no nitrates, antibiotics, hormones, etc. Not as good as Alison’s bacon, but pretty decent.
Week 5 weigh in: -2 lbs. I wonder what it would have been had I not OD’d on starch veggies. Regardless, I’m down a total of 13 lbs since the start of the challenge! I was hoping for more than one week of big weight loss, but I’ll take what I got. It’s way better than nothing.
Other than the one episode of rage (which I’m thankfully over), I feel pretty good. I can tell that I’m getting a ton stronger, clothes are fitting better (or again in some cases), and my muscles are starting to become much more noticeably defined. I think I’m going to do the challenge again. I’m not quite where I want to be in terms of leaning out, but I’m getting there. I figure if I keep up the paleo lifestyle, I’ll be there in a few months or so.
Now I just need to figure out how to keep this up when I move to Ecuador….
April 5th, 2010 on 6:37 pm
Will definitely have to continue as i’ve been on the road for most of the challenge again so the WOD part has yet to consistently follow. Need to find a scale somewhere to get an end weight…
Scrapple = not paleo.
April 6th, 2010 on 7:20 am
Paleo Challenge Online Meeting
Thursday at 7pm
Get the info for the final meeting on Saturday at 1pm!
http://www.athletesforum.net/live/
user: paleo
pass: challenge
Please wear a headset (iPhone or other cellphone sets work great).
April 7th, 2010 on 5:57 am
So I usually get my breakfast from the buffet place attached to Farragut West Metro Station. This morning I walked in looking forward to some fried eggs and sausage links. The person ahead of me in line got to the fried egg tray… burst the yolk of THE LAST ONE, mushed the yolk off into the tray, and put the egg white in her carton. I wept openly.
April 7th, 2010 on 9:03 am
Wiz, I too weep for society.
April 8th, 2010 on 1:15 pm
Sorry guys, I will not be able to make the saturday meeting– I’ll be in Boston.
The challenge went great, even when work and school threw up all over my life, I was able to stick to the plan, with one exception: I had 3 coke zeroes over the course of the challenge (the only caffeinated beverage available to me at 10 pm when I was crashing). Lost 20 lbs, discovered I have obliques, improved my performance in all areas (except running), and rediscovered delicious food. Count me a kool-aid convert.
April 12th, 2010 on 5:37 am
Sorry I missed the meeting Saturday. What were the great success stories? Congratulations to all!