This question came from Donald by email and is about the results one could expect from 12 weeks on a Paleo Diet and CrossFit program. Here’s Donald’s question:
“Hi Adam,
Thank you for the free downloads I got from you.
I have been doing Body for life recently, well I did it a few years ago, lost weight, then stopped(crazy but I did) and put it all back on again PLUS extra.
Had a moment when I stepped on the scale and it said “error”. Stupid thing only goes to 330 pounds, yeah right stupid thing. Man that made me wake up real quick. So anyway in about 6 months I have dropped about 25kg or 50 something pounds.
I have been enjoying BFL because it is structured and I don’t have to think too much. Just do.
I have also started looking at crossfit, A LOT. Obviously at 125kg pull ups and burpees are not my favorite or even possible, but you got to start somewhere right?
I have SINS on FB that’s where I found your stuff.
So I went to a nutrition seminar at the local crossfit, obviously all paleo. And as I am new to this is am trying to find what/where how etc. Breads are my weakness, hell anything from a bakery. So I am keen to get into the Paleo style of eating.
The 1st 12 week challenge on BFL I lost a lot quicklym,, then I had very slow results for 8 weeks, and the last challenge finished last Saturday I only lost 6kg in 12 weeks, and I was busting my ass in the gym, but I suspect not doing well in the kitchen. I say I suspect because most of the time I actually thought I was doing well, I didn’t pid out on freedays, I don’t drink booze at all so no liquid carbs, it just gets demotinvational when you really try hard for 12 weeks and have a poor result. Lets be honest at 130 kg I should of lost more than 2% fat, and that what my measurements add up to, so that why I’m thinking crossfit and paleo, change things up completely.
Ok so now I’m going to ask how long is a piece of string, so I wont hold you to your answer, I’m just asking for an “guesstimation” based on your experience.
If I started doing paleo style eating(note I didn’t say diet) and sign up at crossfit and do a WOD 5 days a week what sort of weight loss would be fair to expect in 12 weeks.
I’m 6 foot tall, have arresting heart rate of about 65, run 2 miles in about 20 min.
I know I’m asking you a hard question, I just need to dial a number in my head and be happy when I get it\, because I’m really bummed at what I achieved in the last BFL challenge.
Any feedback would be appreciated.
Thanks
Donald”
Thanks again for the question, Donald!
Here is the link to the “What is Fitness?” article from CrossFit Journal:
http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl
ttys
Adam
IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.
Hi Adam,
WOW, there was me expecting a 4 or 5 line e-mail reply and instead i got a 21:33 personal response. THANK YOU.
A few things, yeah i am “older” just turned 43.
Body for life is as you expected 1 day upper body 1 day cardio 1 day lower body 1 day cardio repeated with 1 “free”day a week. 12 week challenge, 84 days.
Dont get me wrong i have loved the BFL journey, and it got my fat backside off the couch and almost 30KG lighter. meal plan was 6 meals a day protein, carb and veg.
What i did like about the BFL program was the structure. i knew what to do and when to do it. Paleo seems less structured(as in not eating every 3 hours) and i have had to unlearn stuff, fats, saturated fats being the good guys not the enemy, cook with butter and use cream!!!
BUT, like i said i have looked at crossfit a lot.
You right i have been fixated with the damn scale and weight loss, a few reasons.
1) insecurities
2) has been the indicator used to see progress(NOT ideal i know)
3) and here is the main reason why i asked what i did.
I was over 150KG, thats over 330pounds, when i started to lose weight i decided i wanted to do a sky dive. yeah thats right i want to jump out an airplane. Now there is one problem, the universal weight limit for a tandem jump is 100kg or 220 pounds. while i know that scale weight isn’t a great indicator i also know that i will have lost inches, improved my health and FITNESS tremendously by getting to 220 pounds, well 219 pounds so that i’m under the limit.
Can you imagine the poor instructors face if i got strapped to him at 330 pounds, LOL. thats not a sky dive its a meat bomb!
So this is what i have done to date since sending you that question.
I went to the local crossfit box and did a free “evaluation” had just recovered from a week of being sick and hadn’t done a workout in 10 days and i SUCKED!!! BADLY, never even finished the workout, was weak, dizzy and overall pathetic. 2 days later i was back with the signed agreement and payment authorization in hand. completed that workout got my name on the board, that was Friday.
Fridays workout was a hard one and I got my backside handed to me BIG TIME, was back there this morning. after chatting to the instructor we have decided to start Monday, Wednesday and Friday.
In my mind everything starts today, 12 week program starts today, please note i am NOT doing crossfit and Paleo for 12 weeks, as i feel now its a for life deal. i want to measure and track my progress over 12 weeks, thats what i did with BFL so i want a comparison, i suspect that before the 12 weeks are over the comparison won’t matter a damn but i am doing the 12 weeks with some folks who are doing BFL, they helped me get to where i am now so i am sticking with them for their journey.
Paleo starts today as well. had a spinach/tomato/ham & mushroom omlette for breakfast.
thought i was going to die in the workout, almost had my head in the toilet. by the way thats a goal for me, push till you puke. HAHA lets be honest, great workout if thats the end result.
I will have a look at doing a blog, have no idea how.
remember i’m 43, might ask my kids to teach me how.
i will be doing before and after pics as well. they motivate the hell out of me when i see what other folks have been able to do.
Adam, Thank you so much for your reply. i really do appreciate the time, thought and effort, WAY more than i was expecting. WAY WAY more.
i was going to buy your book after a few months because i did see that you said it was aimed at folks that have a handle on Paleo, what the hell i need info so i will be buying the book today.
Cheers
and once again, THANK YOU!!!
oh yeah you were looking at long term goals.
My short term goal is to jump out of a plane. Before i do that i want to complete a crossfit workout at the recommended weights and NOT be last in the box.
midterm goal (2 years) is to compete in a crossfit games as an 45 Y.O. long term goal is to compete as a 50 year old.
2 workouts and i’m hooked, i can see the benefits of working with an instructor. i can also see the benefits of having a different workout everyday. I’m hurting in places most folks dont have places.
i must confess one thing though. call it the fear of the unknown, fear of peer pressure, embarrassment at my unfitness and size whatever it was i was scared shitless about going to the crossfit box. had a crap nights sleep Thursday hyping myself up about it.
Almost white knuckle dread.
now i cant wait to get to a level where i can go everyday. i think i have been lucky in finding a crossfit box that is one of the good ones. Crossfit Birkenhead, trainers name is Paul. nice guy, knows his stuff.
I will keep you posted on progress.
cheers
and once again, THANK YOU!!!
So great that you found CrossFit and Paleo, Donald. Thanks for buying the book and let me know how you’re doing and if you ever need help in the future!
Adam
Wishing you lots of luck with your training Donald – will be very interested to see how you do – I’m sure you’ll get great results! Go For It!
I’ve been trying to find a Crossfit near me in the UK for ages – part of me is scared to death at the thought of it, but the other half is thinking that this could be the way for me to go. Reading your e-mail and listening to Adam has helped push me closer and I will be ringing to find out about sessions in the morning.
Adam, I’d just like to thank you most sincerely for all the links/blogs/vids that you do for all of us out there, in your own time and for free. Thank You. I have only recently come across these through SINS on FB and I recognise so much of what you talk about – similar experiences. You have helped me realise that I can get better and healthier.
Again – Thank You.
Wishing you both all the very best,
Shelley
Thanks SO MUCH, Shelley! That makes my day! I’m really what we do on SINS and what I do here has made a difference for you! Thanks a lot for letting me know…
Adam