Nutrition advice please

[bi0hazurd]

Ok I haven't posted in a while so here's my current. I weigh variably from 212 to 209 depending on the day I'm 6ft 2in and am at around 14% bf. I'm currently training using the CrossFit football method which is a mix of Mark Rips starting strength with a bit of endurance and conditioning for football. I enjoy this program and am getting a lot stronger. The issue that I'm having is that I want to drop bf without dropping much weight my diet is pretty clean (I'll post a sample) an I hardly use supplements anymore. When I tweak my diet as far as calories I either do a 300-400 cal surplus or go to my maintenance. However when I go on my surplus I notice that I gain some stubborn belly fat and pudge even with slight surplus if I lower it I lose weight and bulk. I want to drop to a 12% - 10% and be at a 210. Sample diet: Breakfast 5 whole eggs1 cup whole milk1/2 scoop whey5 slices turkey hamSnack2 mozzarella cheese sticksLunch or PRE12 oz. chicken breast (or equivalent protein meal)Whole wheat pasta (or equivalent carb meal)Post WO1 scoop whey1/2 serving maltodextrin1 cup whole milk6tbsp natty pbDinner 8-10oz. Flank steak (or equivalent protein meal)Serving of asparagus (or other green veggie)As many tbsp of Olive Oil as it takes to hit the rest of my rx'd calories. Please let me know what I can add or change currently my macros areProtein: 300-330gCalories: 3000-3400Carbs: 120-170Fats: 170-200+

[evodrag]

Well your at a tricky point. You would need to bulk up a bit and then slowwly cut back down to see where you hit 10-12% bf. At a natural state this can be extremely hard to achieve. Genetics are a big component. The body is designed to hold onto fat and prevent starvation. Some peoples bodies begin to breakdown muscle tissue for enery use when BF get down in this range. Id be willing to help you out if you d like send me a PM

[EasyEJL]

when you are going to a surplus, what are you changing assuming the above is maintenance?

[bi0hazurd]

Maintence is about 3000-3200 surplus is usually 3300-3400 if I hit. 3500 I start putting on fat visibly. And it goes strait to my abs. The only thing I change calorie wise is slightly bigger carb meals and more olive oil

[bi0hazurd]

Thanks but I was just hoping to get some advice. Not professional help. I'm broke and would probably not be able to afford that kinda help.

[EasyEJL]

have you tried in raising calories going without adding more carbs and just adding more protein/fat instead?

[Swordfish II]

Hmm I would also try prot/fat raise during a surplus.

[bi0hazurd]

have you tried in raising calories going without adding more carbs and just adding more protein/fat instead?

I have done that too ive raised cals and lowered carbs also.but like i said i eat really low carbs already anyway and cant really get away with lowering much more.

[EasyEJL]

have you thought about trying the intermittent fasting / lean gains style eating?

[bi0hazurd]

have you thought about trying the intermittent fasting / lean gains style eating?

I'm currently on a starting strength plus conditioning aerobic/anaerobic routine. Would intermittent fasting slow my recovery and cause me to be sluggish and perhaps stall more often on my lifts?

[EasyEJL]

I'm currently on a starting strength plus conditioning aerobic/anaerobic routine. Would intermittent fasting slow my recovery and cause me to be sluggish and perhaps stall more often on my lifts?

really depends more on where your eat window is vs your workouts, and how you adapt to the intermittent fasting. It likely has an impact the first few days to week just in getting used to it, after that it shouldn't.

this is what you are doing plus aerobic?

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

what time of day is your workout?

[bi0hazurd]

really depends more on where your eat window is vs your workouts, and how you adapt to the intermittent fasting. It likely has an impact the first few days to week just in getting used to it, after that it shouldn't.

this is what you are doing plus aerobic?



what time of day is your workout?

Similar to that but it's CrossFit football

Monday
squat 3x5 5lbs heavier
press 3x5 2.5lbs heavier
endurance metcon

Tuesday
deadlift 5 10lbs heavier
3x max reps pullups
endurance metcon

Wednesday off

Thursday
squat 3x5 5lbs heavier
bench 3x5 2.5lbs heavier
metcon or sprints

Friday
power clean 5x3 2.5lbs heavier
3x max reps chinos
metcon or endurance

Saturday
optional metcon or endurance

And really I train whenever the day allows it

Would IF affect my strength gains? Recovery?
How does it work?

[bi0hazurd]

ive been researching on some crossfit sites about IF and so far even though it looks like a spectacular way to lose fat and retain some muscle it doesnt look like its good for someone on a strength routine who wants to make steady linear progress... What would be your opinion on a slight deficit like 200cal while supplementing with E/C stack and taking in atleast 2 servings of XTEND BCAAS per day to really keep hold of my muscle?

[EasyEJL]

at a slight deficit like that, you shouldn't lose any muscle, but will still lose a little scale weight. Its definitely a tough balancing act

[Rodja]

ive been researching on some crossfit sites about IF and so far even though it looks like a spectacular way to lose fat and retain some muscle it doesnt look like its good for someone on a strength routine who wants to make steady linear progress... What would be your opinion on a slight deficit like 200cal while supplementing with E/C stack and taking in atleast 2 servings of XTEND BCAAS per day to really keep hold of my muscle?

CF doesn't know jack **** about gaining strength. I've been doing IF for ~2 months now and have added 60lbs to my total in that time (20/10/30) while dropping close to 20lbs. Also, strength is NOT linear and anyone that says strength is linear is someone that you should disregard.

[JudoJosh]

(20/10/30)

Is that (p/c/f) ratios?

[bi0hazurd]

CF doesn't know jack **** about gaining strength. I've been doing IF for ~2 months now and have added 60lbs to my total in that time (20/10/30) while dropping close to 20lbs. Also, strength is NOT linear and anyone that says strength is linear is someone that you should disregard.

Linear progression = Mark Rip. also what CF are u doing?

[Rodja]

Is that (p/c/f) ratios?

Increase in squat, bench, and deadlift

Linear progression = Mark Rip. also what CF are u doing?

I'm not, nor will I ever, using CF.

[bi0hazurd]

Increase in squat, bench, and deadlift



I'm not, nor will I ever, using CF.

Then you are not not will you ever know what you are talking about when you speak of CF. Also out of curiosity what are your numbers? Because you've always talked to me like a big dog ever since I started on this website and you constantly talks down to me and my methods. So I wanna know where u at??? You outweigh me and are shorter than I am so that means you must be a walking mound of muscle. So let's hear it.

[JudoJosh]

Then you are not not will you ever know what you are talking about when you speak of CF. Also out of curiosity what are your numbers? Because you've always talked to me like a big dog ever since I started on this website and you constantly talks down to me and my methods. So I wanna know where u at??? You outweigh me and are shorter than I am so that means you must be a walking mound of muscle. So let's hear it.

You dont have to partake in CF in order to know it is a horrible program