ROBB WOLF’S PALEO DIET GUIDE TO Troubleshooting Paleo

I WANT TO I’M AN
MAXIMIZE ENDURANCE
FAT LOSS. ATHLETE.

I’M A
I’M EATING A POWER
PALEO DIET
AND... ATHLETE.

I HAVE AN
AUTOIMMUNE
CONDITION.
See the other guides and pick up
tons of free information at www.robbwolf.com.
 ROBB WOLF’S PALEO DIET GUIDE TO Eating for autoimmunity
Have you stopped eating
YES eggs, grains, legumes, dairy, NO
nightshades, nuts, and seeds?

Are you peeling Well, giddy-up, buttercup!

your veggies? Eat that way for
NO 30 days and report back.

Are your Vitamin D levels

YES between 60-70 ng/DL? Supplement with Carlson’s fish
NO oil or Vit D drops, and start
getting 15 minutes of sun
exposure daily. Report back
in 4 weeks.
I DON’T Time to get tested! Ask
Are you sleeping 8-10 KNOW your doctor or order
a test online.
hours in a pitch black room?
Get some blackout curtains and go
to bed earlier. Try this for Try supplementing with
30 days and report back.
YES NO NowFoods Super Enzymes
(capsules) or with HCl.
Try supplementing with Report back in 30 days.
a probiotic like New Chapter
Are you taking a or with fermented foods
probiotic supplement? like sauerkraut, kimchi,
etc. Report back in 30 days.
Maybe the
YES NO
Personal Paleo
NO Code will be
helpful.
Are you cooking food thoroughly? NO Click here
to learn more.
YES
Are you taking digestive aides?
YES See the other guides and pick up
tons of free information at www.robbwolf.com.
 ROBB WOLF’S PALEO DIET GUIDE TO Fueling for endurance

I NEED TO I WANT TO I WANT TO

BUILD AN FUEL FOR FUEL FOR
AEROBIC BASE. INTERVALS. COMPETITION.

Fasted +10-20g BCAA
Train relatively low carb. Eat your
dense carb sources post-workout.
Eat per pound of bodyweight
.8g protein
17-19 calories
50-100g carbs
the remainder in fat
Eat 80-90% of calories from carbs Post workout BCAA: +10-20g
in post-workout period.*
* Liquid carbs optional
Eat 80-90% of calories from carbs
in post-workout period.*
* Liquid carbs optional
Eat per pound of bodyweight
.8-1.0g protein
17-21 calories
Test your fuel sources BEFORE game
day. Eat dense carb sources pre-
and post-workout.

Eat per pound of bodyweight

.6-.8g protein
17-21 calories

Eat 50-60% of calories as carbs.

For help designing an endurance athlete nutrition program please click here to contact Amy Kubal, RD.

See the other guides and pick up

tons of free information at www.robbwolf.com.
 ROBB WOLF’S PALEO DIET GUIDE TO Troubleshooting fat loss

I’M EATING A
PALEO DIET AND
NOT LOSING NO
YES. FAT.
I’M NOT
LOSING FAT.
Have you tried a
low-carb Paleo diet?
How are you Cut out starchy carbs (sweet
tracking progress? potatoes, white potatoes, winter
squash) and fruit. Try this for
I TOOK 30 days and report back.
PICTURES AND
MEASUREMENTS.
WEIGHING
MYSELF.

NO
100 demerits! Are you sleeping 8-9
The scale is not to be trusted! hours in a pitch black room?
Take pictures and measurements.
Re-take in 4 weeks and report back.
Get some blackout curtains and go
to bed earlier. Try this for
YES 30 days and report back.

What sources of fat are you eating?

Try reducing the amount of nuts,
seeds, avocado, and coconut.
Report back in 4 weeks.
TRIED IT. Maybe the Personal Paleo Code
will be helpful. Click here
NO LUCK. to learn more.
See the other guides and pick up
tons of free information at www.robbwolf.com.
 ROBB WOLF’S PALEO DIET GUIDE TO Fueling for power athletes
I NEED TO
CUT WEIGHT.
Fasted +10-20g BCAA
Train relatively low carb. Eat your
dense carb sources post-workout.
Eat per pound of bodyweight
1.0-1.25g protein
15-17 calories
50-100g carbs
the remainder in fat
Check out John Welbourn’s site Talk To Me Johnnie.com for more information on fueling for power athletes.
STRENGTH I WANT TO
MAINTENANCE GAIN MUSCLE
BLOCK MASS.
Eat 80-90% of calories from carbs Post workout BCAA: +10-20g
in post-workout period.*
* Liquid carbs optional
Eat 80-90% of calories from carbs
in post-workout period.*
Eat per pound of bodyweight * Liquid carbs optional
1.0-1.25g protein
17-19 calories Eat per pound of bodyweight
carbs as tolerated 1.0-1.5g protein
19-21 calories
Eat 20-40% of calories from carbs
as tolerated.
See the other guides and pick up
tons of free information at www.robbwolf.com.