CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Nutrition
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Nutrition Diet, supplements, weightloss, health & longevity

Reply
 
Thread Tools
Old 06-12-2012, 08:11 PM   #1
Bruce Demers
Member Bruce Demers is offline
 
Bruce Demers's Avatar
 
Profile:
Join Date: Jun 2011
Location: Edmonton  AB Canada
Posts: 5
Lethargy

Greetings.

Bruce here, 50 years old, 6'1" 237 lbs, 32% BF, tired of being overweight and doing something about it. I am transitioning to Paleo-ish eating and have eliminated grains/gluten and am slowly phasing out dairy.

After Crossfitting and dieting last summer and gaining weight I went looking for answers

I have read Cordain and Wolf's books and they were written about me. It would appear there is Leptin and insulin resistance and maybe pre type 2 diabetes going on.

I need to make gradual changes or I set myself up for failure so in many ways so far so good. I eat better than I ever have in my opinion. In fact it seems like I am constantly eating now!

Paleo Solution Podcast 125 says .7 to 1g of protein per lb of LBW, this is 112 to 161g for me
He says 2g of carb to 3 g of protein, which is 74 to 107g

This is day 6 of my new eating regimen.
Today is 162g protein, 103g carb 56g fat

My numbers "seem" to be right on to what they should be

So the question of the day is "Why do I feel so lethargic?"
I have not been to the box in a week now.
I feel like I am trudging through sand with army boots on! LOL

Oh, one more thing, I know people will tell me to throw away the numbers and just eat 1/3 of a plate of meat and 2/3 of a plate of vegetables, but i really feel better in the early stages of this to use the numbers to see what it all looks like. Kind of like starting from scratch at age 50.

Gotta start somewhere right?

Bruce
__________________
Obstacles are those frightful things you see when you take your eyes off your goal. - Henry Ford
  Reply With Quote
Old 06-12-2012, 09:10 PM   #2
Larry Bruce
Member Larry Bruce is offline
 
Larry Bruce's Avatar
 
Profile:
Join Date: May 2012
Location: Toronto  ON
Posts: 545
Re: Lethargy

Because you are not eating enough carbs.

Paleo dudes were not crossfitting! They were not expending
any unneccesary energy. Add additional carbs around your workouts.
  Reply With Quote
Old 06-12-2012, 09:38 PM   #3
Katherine Derbyshire
Member Katherine Derbyshire is offline
 
Profile:
Join Date: Jan 2009
Location: Seattle  WA
Posts: 7,596
Re: Lethargy

If you suspect you are pre-diabetic, ask your doctor for a blood sugar check. Do not self-diagnose.

By my calculation, that comes to about 1500 calories per day, which would be below maintenance for most athletic women. Yes, near starvation does indeed cause lethargy. Eat more.

Katherine
  Reply With Quote
Old 06-12-2012, 10:02 PM   #4
Bruce Demers
Member Bruce Demers is offline
 
Bruce Demers's Avatar
 
Profile:
Join Date: Jun 2011
Location: Edmonton  AB Canada
Posts: 5
Re: Lethargy

Hi

The doctor said "Your sugar is a bit high, watch what you eat"
I think that statement meant if I do not smarten up I will be Type 2
Now that I am educating myself I understand what he means.

My next question would be this:

According to the math I 'should' be at around 2200 calories, how do I distribute them?
Evenly across the board?, more protein and carb? or is protein fine and up the carbs?

Is there a preferred ratio other than what I am using?
Or is the ratio fine just increase it quantity?

I don't mean to analyze the life out of it, I just want to get a good start in the right direction this time.

Bruce
__________________
Obstacles are those frightful things you see when you take your eyes off your goal. - Henry Ford
  Reply With Quote
Old 06-13-2012, 01:48 AM   #5
Paulo Santos
Banned Paulo Santos is offline
 
Profile:
Join Date: Mar 2011
Location: Hopatcong  NJ
Posts: 2,164
Re: Lethargy

I'd recommend tracking your food for a few weeks until you get a feel for how much you are eating. Use a program like MyFitnessPal and enter your info and set it up to lose 1# a week and follow it for a while.
  Reply With Quote
Old 06-13-2012, 07:01 AM   #6
Larry Bruce
Member Larry Bruce is offline
 
Larry Bruce's Avatar
 
Profile:
Join Date: May 2012
Location: Toronto  ON
Posts: 545
Re: Lethargy

Your protein is ok, close to ideal for now.
It doesn't need to be massive at your bf %.
Certainly add carbs, up to 100g around your workouts.
Slower carbs at least an hour before, and faster carbs soon after.
After workouts muscles are highly insulin senstive and you don't
need to be as concerned about sugar rising.

Could add some protein pre-workout. Will
slow absorption of the carbs as well. It will have
have a strong impact on later muscle protein sythesis
as the amino acids will be there when needed.
But have carbs with them so that as much protein isn't burned for fuel.
  Reply With Quote
Old 06-13-2012, 07:42 AM   #7
Sandon Viers
Member Sandon Viers is offline
 
Sandon Viers's Avatar
 
Profile:
Join Date: Jun 2011
Location: Navarre  FL
Posts: 67
Re: Lethargy

You need more calories, add more fat to your diet. If you plan on lowering your carb intake make sure you ease into it or you will crash and burn.
  Reply With Quote
Old 06-13-2012, 09:32 AM   #8
Katherine Derbyshire
Member Katherine Derbyshire is offline
 
Profile:
Join Date: Jan 2009
Location: Seattle  WA
Posts: 7,596
Re: Lethargy

Quote:
Originally Posted by Bruce Demers View Post
My next question would be this:

According to the math I 'should' be at around 2200 calories, how do I distribute them?
Evenly across the board?, more protein and carb? or is protein fine and up the carbs?

Is there a preferred ratio other than what I am using?
Or is the ratio fine just increase it quantity?
If you're limiting yourself to paleo foods, you may find that it's easier to add fat than carbs. Fat is more calorie dense, so you can get more of it with less bulk.

Fat also slows absorption of sugars, and so it helps to moderate blood sugar spikes, too.

Katherine
  Reply With Quote
Old 06-13-2012, 01:01 PM   #9
Sara Mathews
Member Sara Mathews is offline
 
Sara Mathews's Avatar
 
Profile:
Join Date: Apr 2012
Location: Pensacola  FL
Posts: 63
Re: Lethargy

Quote:
Originally Posted by Paulo Santos View Post
I'd recommend tracking your food for a few weeks until you get a feel for how much you are eating. Use a program like MyFitnessPal and enter your info and set it up to lose 1# a week and follow it for a while.
You'll want to play in the Goal section though rather than use their default (way too low on protein). Go to goals.. change goals.. customize. Here's where you can set your percentages or grams of protein and so on.
__________________
"In these bodies we will live, in these bodies we will die
Where you invest your love, you invest your life" -Mumford and Sons
  Reply With Quote
Old 06-13-2012, 01:08 PM   #10
Sara Mathews
Member Sara Mathews is offline
 
Sara Mathews's Avatar
 
Profile:
Join Date: Apr 2012
Location: Pensacola  FL
Posts: 63
Re: Lethargy

40% carb, 30% fat and protein is often recommended.

I'm doing well at 35-40% carb, 25% protein, and 40-45% fat. This gives me the protein grams I need and fat just falls into place with the types of proteins I eat. I'm not sure how people manage high protein without also going high fat unless they are just doing massive amounts of protein powder. I was low on carbs yesterday (125g, 25%) and felt sluggish in the WOD.

Experiment and you'll find what works for you. I also follow primal and it can be difficult to meet calories without stuffing your face with a huge volume of food, this is where my high fat percentages come in. Nothing like a spoon of coconut oil to help meet calories.
__________________
"In these bodies we will live, in these bodies we will die
Where you invest your love, you invest your life" -Mumford and Sons
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Workout though lethargy? Andrew Lallos Starting 3 01-27-2009 03:42 AM
Fell out of the zone --- agony, lethargy Jason Berger Nutrition 3 07-21-2005 08:19 PM


All times are GMT -7. The time now is 03:11 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.