Comments on: Book & Lean-Out Update. http://robbwolf.com/2009/06/24/book-lean-out-update/ Intermittent Fasting, Fitness, & Paleolithic Nutrition Sat, 20 Mar 2010 18:26:41 -0800 hourly 1 By: Miss Spinach http://robbwolf.com/2009/06/24/book-lean-out-update/comment-page-1/#comment-48127 Miss Spinach Fri, 09 Oct 2009 06:04:37 +0000 http://robbwolf.com/?p=627#comment-48127 Kari & Jessica I had a similar uncomfortable experience the first time I tried really lowering the carbs and going paleo. Months later I'm finally brave enough to give it another go. This time it is a ton more fish oil (30 of the costco variety) and the carbs aren't coming from calorically-dense nut butter this time...Maybe that also makes a difference for you. I'm still tweaking all of this. It really has taken a lot of fish oil for me to actually notice something from it... Kari & Jessica

I had a similar uncomfortable experience the first time I tried really lowering the carbs and going paleo. Months later I’m finally brave enough to give it another go. This time it is a ton more fish oil (30 of the costco variety) and the carbs aren’t coming from calorically-dense nut butter this time…Maybe that also makes a difference for you. I’m still tweaking all of this.

It really has taken a lot of fish oil for me to actually notice something from it…

]]> By: robbwolf http://robbwolf.com/2009/06/24/book-lean-out-update/comment-page-1/#comment-42065 robbwolf Sat, 12 Sep 2009 14:54:23 +0000 http://robbwolf.com/?p=627#comment-42065 Jessica- Yep, you count those fat blocks. Read the post I did recently on the Zone and athletic performance. You may not feel spectacular for up to 3 weeks as your body adjusts to the lower carb intake. This is largely dependent on what your carb intake was like previously. Jessica-
Yep, you count those fat blocks. Read the post I did recently on the Zone and athletic performance. You may not feel spectacular for up to 3 weeks as your body adjusts to the lower carb intake. This is largely dependent on what your carb intake was like previously.

]]> By: Jessica http://robbwolf.com/2009/06/24/book-lean-out-update/comment-page-1/#comment-41533 Jessica Wed, 09 Sep 2009 23:31:57 +0000 http://robbwolf.com/?p=627#comment-41533 Kari - your situation sounds similar to mine in the storing fat/brain fog area. I'm 29 years-old, 5'4", 115 lbs, about 19% body fat (which, of course am trying to decrease), and pretty active - training 6 days/week with kettlebells and sandbags. I've only been following the reduced carb blocks/increased fat blocks for about 5 days now, but feel DUMB! Right now I'm averaging 1600 cals/day (no dairy or grains) and am feeling like I might be getting mushier. I'm afraid to increase my fat blocks any more...can anyone offer any guidance? Also, when counting carb blocks how much do you consider the carbs in nuts/nut butters? I often include them for my fat blocks (in lieu of oils) but am not considering the carbs they contain. Thanks for any offered info! Kari – your situation sounds similar to mine in the storing fat/brain fog area. I’m 29 years-old, 5′4″, 115 lbs, about 19% body fat (which, of course am trying to decrease), and pretty active – training 6 days/week with kettlebells and sandbags. I’ve only been following the reduced carb blocks/increased fat blocks for about 5 days now, but feel DUMB! Right now I’m averaging 1600 cals/day (no dairy or grains) and am feeling like I might be getting mushier. I’m afraid to increase my fat blocks any more…can anyone offer any guidance?

Also, when counting carb blocks how much do you consider the carbs in nuts/nut butters? I often include them for my fat blocks (in lieu of oils) but am not considering the carbs they contain.

Thanks for any offered info!

]]> By: kari http://robbwolf.com/2009/06/24/book-lean-out-update/comment-page-1/#comment-29979 kari Mon, 20 Jul 2009 15:46:54 +0000 http://robbwolf.com/?p=627#comment-29979 I'm all over it. I'll let you know in a few weeks! In the meantime, I'm going w/ the following for nutrition: 1600-1700cal/ day Approx macro splits: 40%C / 35%P / 25%F Gluten free / Dairy free / Sugar free Every 4th day increasing Cals by about 200-300 to keep metabolism from crashing. I'm doing a Crossfit Strength-biased cycle starting today as well. Training Mon/Tues, Thurs/Frid. I’m all over it. I’ll let you know in a few weeks!
In the meantime, I’m going w/ the following for nutrition:
1600-1700cal/ day
Approx macro splits: 40%C / 35%P / 25%F
Gluten free / Dairy free / Sugar free
Every 4th day increasing Cals by about 200-300 to keep metabolism from crashing.

I’m doing a Crossfit Strength-biased cycle starting today as well. Training Mon/Tues, Thurs/Frid.

]]> By: robbwolf http://robbwolf.com/2009/06/24/book-lean-out-update/comment-page-1/#comment-29971 robbwolf Mon, 20 Jul 2009 14:43:20 +0000 http://robbwolf.com/?p=627#comment-29971 kari- Up that ZMA a bit (3-4 caps/night for a few weeks, then back to 2) you might also consider adding a 150mcg of iodine/day. I've seen a surprising number of women who seemed to have normal thyroid REALLY benefit from the boost in iodine. Keep me posted! kari-
Up that ZMA a bit (3-4 caps/night for a few weeks, then back to 2) you might also consider adding a 150mcg of iodine/day. I’ve seen a surprising number of women who seemed to have normal thyroid REALLY benefit from the boost in iodine. Keep me posted!

]]> By: kari http://robbwolf.com/2009/06/24/book-lean-out-update/comment-page-1/#comment-29589 kari Fri, 17 Jul 2009 23:52:35 +0000 http://robbwolf.com/?p=627#comment-29589 Thanks Robb -- cause I seem stuck... I do Crossfit 4-5X a week. Just recently forced myself to cut down to only 4X when possible. I'd like to do it 7 days a week...haha I also play soccer 1X per week and sometimes a 30min morning run 2X a week (like to start the day w/ some peace and quiet in the fresh air.) I sleep 9hrs a night. Sometimes also take a 30min nap. I'm 39yrs old and find I just don't recover like I used to. I do take ZMA at night (2pills) as well as 6g of fish oil a day. Carlsons brand. Just had my thyroid tested and it was something like 1.35 in the 'normal range' of 0-4.5. I don't know which test it was. Something to do w/ T3/T4 reactive. I did try the Anabolic (5days no Carb / 2day load) for like 6-8wks, and I might as well have been comatose. My brain had 0 function. And my energy was terrible. Even tried 13-14 days Keto to see if I needed longer to kick in w/ the fat burning. thx again for any suggestions! :-) Thanks Robb — cause I seem stuck…

I do Crossfit 4-5X a week. Just recently forced myself to cut down to only 4X when possible. I’d like to do it 7 days a week…haha
I also play soccer 1X per week and sometimes a 30min morning run 2X a week (like to start the day w/ some peace and quiet in the fresh air.)
I sleep 9hrs a night. Sometimes also take a 30min nap.
I’m 39yrs old and find I just don’t recover like I used to.

I do take ZMA at night (2pills) as well as 6g of fish oil a day. Carlsons brand.
Just had my thyroid tested and it was something like 1.35 in the ‘normal range’ of 0-4.5. I don’t know which test it was. Something to do w/ T3/T4 reactive.

I did try the Anabolic (5days no Carb / 2day load) for like 6-8wks, and I might as well have been comatose. My brain had 0 function. And my energy was terrible. Even tried 13-14 days Keto to see if I needed longer to kick in w/ the fat burning.

thx again for any suggestions! :-)

]]> By: robbwolf http://robbwolf.com/2009/06/24/book-lean-out-update/comment-page-1/#comment-29561 robbwolf Fri, 17 Jul 2009 20:01:53 +0000 http://robbwolf.com/?p=627#comment-29561 Lukas- It's just going to be a standard book...I'm working like crazy to just get it done. Lukas-
It’s just going to be a standard book…I’m working like crazy to just get it done.

]]> By: robbwolf http://robbwolf.com/2009/06/24/book-lean-out-update/comment-page-1/#comment-29560 robbwolf Fri, 17 Jul 2009 20:01:04 +0000 http://robbwolf.com/?p=627#comment-29560 Kari- It could be a number of things...you may just be wired up to run on more carbs, you may have a little thyroid issue...zinc deficiency can play into this, fish oil deficiency. It's tough to tell given the amount of information here but those are some areas you could investigate. How mucha re you training? How much sleep? Kari-
It could be a number of things…you may just be wired up to run on more carbs, you may have a little thyroid issue…zinc deficiency can play into this, fish oil deficiency. It’s tough to tell given the amount of information here but those are some areas you could investigate. How mucha re you training? How much sleep?

]]> By: Nic http://robbwolf.com/2009/06/24/book-lean-out-update/comment-page-1/#comment-29325 Nic Wed, 15 Jul 2009 21:28:14 +0000 http://robbwolf.com/?p=627#comment-29325 Rob - Nice call on the shake - that is tasty!! Rob -
Nice call on the shake – that is tasty!!

]]> By: kari http://robbwolf.com/2009/06/24/book-lean-out-update/comment-page-1/#comment-29296 kari Wed, 15 Jul 2009 16:35:24 +0000 http://robbwolf.com/?p=627#comment-29296 I seem to be one of the few who do NOT lean out on low-carb / high fat diets. I tried zoning, then increasing fat blocks on zone, then a Keto cyclical stint. And for each of these, I gave it a solid 4-6wks. On all 3, my energy was terrible. My brain function was almost moronic. And in the end, I was gaining fat if anything. I have a nutrition background, so I am very specific with tracking calories / splits / blocks or whatever I need to. I'm 5'4", 128lbs, 17%BF. Trying to get to about 13-14%BF...While not suffering any performance output at CF. If I go below 1600 calories, no matter what the Macro splits, my body seems to start storing fat like there's no tomorrow. I can't imagine ever trying a 12-block Zone diet again. Does anyone have any suggestions? Am I just someone who has to do 60% Carbs every day to function? I do have a history of Figure competing in which I had to drop calories down to 1400 for an extended period and cut out everything but Protein for 2 weeks. It kind of messed up my system for a few years. But I did get down to 10% bodyfat doing this. ** I wasnt eating ANY fat...In fact for 2 yrs my fat intake was probably less than 8% of total. (very bad, I realize now) help? I seem to be one of the few who do NOT lean out on low-carb / high fat diets. I tried zoning, then increasing fat blocks on zone, then a Keto cyclical stint. And for each of these, I gave it a solid 4-6wks. On all 3, my energy was terrible. My brain function was almost moronic. And in the end, I was gaining fat if anything. I have a nutrition background, so I am very specific with tracking calories / splits / blocks or whatever I need to.
I’m 5′4″, 128lbs, 17%BF. Trying to get to about 13-14%BF…While not suffering any performance output at CF.
If I go below 1600 calories, no matter what the Macro splits, my body seems to start storing fat like there’s no tomorrow. I can’t imagine ever trying a 12-block Zone diet again.
Does anyone have any suggestions? Am I just someone who has to do 60% Carbs every day to function?
I do have a history of Figure competing in which I had to drop calories down to 1400 for an extended period and cut out everything but Protein for 2 weeks. It kind of messed up my system for a few years. But I did get down to 10% bodyfat doing this. ** I wasnt eating ANY fat…In fact for 2 yrs my fat intake was probably less than 8% of total. (very bad, I realize now)
help?

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