A big thank you to Mac and Dave for bringing us out to the Marines at Cherry Point MCAS. The facility was really comfortable and we will defenitely come back whenever you guys want. Thanks to all the folks who attended…be sure to let me know how I can improve the offerings.
Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat. Along with Diana Rodgers, he co-authored the book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet. Robb has transformed the lives of hundreds of thousands of people around the world via his top-ranked iTunes podcast, books, and seminars. He also co-founded the 1st and 4th CrossFit affiliate gyms in the world, The Healthy Rebellion community platform, and is the co-founder of DrinkLMNT Electrolytes.
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Robb, I’ve weighed and measured in the past, but recently I’ve been eyeballing it to the tune of approximately 20P, 15-18C, and 20F per day. However, I’m losing weight. I’m 25, 6’0″ and consistently weigh 165-168. Today, however, I weighed in at 158! This weight loss has been a common trend over the past several weeks, and not intentionally. I started following the SBWTBH progressive loading program yesterday at my base of 17 blocks, but my performance in the WOD today was awful! I’ve felt lethargic, depressed, and hungry all day. Should I just go ahead and up my fat blocks or should I jump to 21 blocks (the CF prescription for hard gainers) until my weight returns to normal? My main concern with jumping to 21 is losing the benefit of the progressive loading by allowing my body to become more efficient at utilizing protein, but I need to do something to get some weight back on so that my performance returns to normal and ultimately improves. Your thoughts?
Chris-
Jump it up! 20 blocks, 5x fat. Life is too short to go the worng direction with muscle and strength gains.
Robb, sorry to turn your comments section into “ask Dr.wolf” , but I’ve done my homework and still can’t find a definitive answer to the coffee question. I understand that caffeine has a lot of benefits when consumed in moderation…but what is moderation? with meals? without? in what form? I’ve hounded Google and the CF message boards for a while and haven’t found much more than guilty coffee confessions and a few contradicting opinions.
obviously you dig on the espresso… am I years late asking this question or is it just a matter of preference?
Russ!
I just tackled this in another comment…I’m going to recycle part of that answer here. I get the coffee question fairly frequently…perhaps time for a dedicated post on the topic… here is that other post which I think addresses your question:
Ok, I’m a little addicted My experience with this is that a therapeutic dose exists and this can change given other lifestyle factors such as sleep, training status etc. When I’d well slept/rested and generally unstressed I can drink a tank-car of espresso and feel GREAT. If sleep gets impacted or stress is high I notice the same level of coffee intake will trash me. When I was repairing the adrenal fatigue I kept my intake to a pretty low level and I think that was a good (and necessary) thing to do.
The bottom line is there is a great deal of variability from person to person AND from situation to situation. I do not think a simple formula can be applied to this other than “At what level of intake does one feel best?”
Hey Robb,
Hoping you could help me out here. I recently was talked into taking a blood lipid analysis after coming home from college. My parents were concerned with my saturated fat intake amongst other things. I told them I was having eggs and bacon for breakfast most days of the week, which almost gave them a heart attack. I decide to lean towards eggs and bacon rather than the cereal and milk or breakfast pastry route. For other meals of the day I try to keep it paleo friendly by limiting grains and such, but trying to get good carbs when available. I would say my diet is mostly protein and fats, with a portion from carbs. Here were my results:
Total Cholesterol: 233
LDL:149
HDL:60
Triglycerides: 118
BUN level: 28
What do you make of this? My father who is in the health industry was worried about my LDL and BUN numbers. I was happy to see my triglyceride levels very low, which I thought was indicative to how I trying to eat. Do you think I need to change anything or is that ok? How do you feel about the LDL and its associating with heart disease?
Thanks for you time,
Erich
Erich-
LDL count doe nto tell you much…need to know the distribution of particle size…much more telling. Also…that triglyceride level is actually a little high for my liking…have you had bad sleep? Big stress? Somethign is going on that is impairing insulin sensitivity. Our folks are routinely in the 40-70 range on TAG’s (triglycerides).
Robb,
First off, I would like to thank you for coming out to see us in NC, dropping the knowledge, and then taking the time to talk with Stacy and I for a while after the Cert was over. We just really appreciate you answering our questions and just hanging out in general. Thanks.
I did have one question as I look back over my notes…closer to the end you were going over something and we were running out of time and you said something like “I’d like to touch on X, Y, and bleeding before those who have to take off gotta go. Did I hear your right, bleeding, or am I way off? My hearing aint so good all the time.
Thanks again, and look forward to seeing you again if John V. pulls you in to Fayetteville for a cert.
Brian
Brian-
I think that was referring to fish oil supplementation and folks who may be deployed. We’d like to keep these folks on the low end of the dose (2-4g) just in case as fish oil does increase clotting time.
I just wanted to say I like your T shirt in the pic.
Hey Robb,
Speaking of Adrenal Fatigue, what are some guidelines on recovery. How much CF should one be doing, if at all? And what are the general time lines for recovery? I know this will vary from person to person but just generally for a mild/moderate case.
Thanks!
Melisa-
Efforts should focus on strength work ONLY. Sprints work like 100’s and 200’s with FULL recovery and non-fatigueing is the name of the game. I need to do a blog post on this with some general guidelines…it need to be thorough or it will generate more questions than answers for folks! I think there are a few books out on the topic, do a google search on those!
Thanks Robb,
Once more quick one before your blog post; how long should one only focus on strength work? General time frame? I did a google search and found to work anaerobically vs aerobically but another said to keep aerobic workouts under 15m. If under 15m then there are many CF WODs one could do.
Thanks!
Melisa- You need to flesh that question out a bit, not following!