Nutrition advice please
- 05-14-2012, 02:36 PM
Nutrition advice please
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+
- 05-14-2012, 03:39 PM
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
05-14-2012, 03:49 PM
05-14-2012, 07:34 PM
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
05-15-2012, 01:27 AM
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.
05-15-2012, 10:11 AM
have you tried in raising calories going without adding more carbs and just adding more protein/fat instead?
05-15-2012, 01:05 PM
05-16-2012, 10:12 PM
05-17-2012, 09:33 AM
05-18-2012, 11:06 AM
05-18-2012, 11:36 AM
this is what you are doing plus aerobic?
what time of day is your workout?Workout A
3x5 Bench Press
5x3 Power cleans
05-18-2012, 07:48 PM
squat 3x5 5lbs heavier
press 3x5 2.5lbs heavier
deadlift 5 10lbs heavier
3x max reps pullups
squat 3x5 5lbs heavier
bench 3x5 2.5lbs heavier
metcon or sprints
power clean 5x3 2.5lbs heavier
3x max reps chinos
metcon or endurance
optional metcon or endurance
And really I train whenever the day allows it
Would IF affect my strength gains? Recovery?
How does it work?
05-18-2012, 08:55 PM
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?
05-19-2012, 12:20 AM
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
05-19-2012, 12:50 AM
M.Ed. Ex Phys
05-19-2012, 01:18 AM
05-19-2012, 02:16 AM
05-19-2012, 10:38 AM
05-19-2012, 11:47 AM
05-19-2012, 11:53 AM
05-19-2012, 12:00 PM
Crossfit is a junk program for athletes. It's horribly imbalanced in terms of vertical/horizontal flexion/extension, has poor technique, and does not wave properly. As I've said, strength is not linear for multiple reasons and the foremost reason is a lack of programming with an inability to point of weaknesses within the chain. In your myriad of threads, I've never seen you post anything regarding technique analyzation and/or looking to strengthen your weaknesses.
M.Ed. Ex Phys
05-19-2012, 12:20 PM
If CF was linear than Cross Fitters would be lifting more than world class weight lifters on a regular basis. They lift pretty darn heavy (definitely more than most gym goers who don't every clean, snatch, or dead lift) ... but for sure Cross fit is not for the athlete... unless they are cross fit athletes.
Even MEBB programming uses waves and percentages. CFFB uses % of 1rms and proper programming to do weight lifting/power lifting while doing foot ball. Main site Xfit though... is very one sided. Any crossfitter who is participating in the games is a genetic freak and probably has some reasonable amount of programming knowledge.
I use cross fit like met cons no longer than 8 mins if I go all out, and my programming follows 531 for power lifts, and a wave like program for the olympic lifts based on a weight lifting wave program I got off Greg Everett. Only thing I really use off cross fit is motivation on how far some people push their bodies.... so me doing 3 sets of triples and 5 sets of 5 reps followed by some planks should be easy.
I IF, eat pretty much a 40% fat, 30% protein, 30%carb diet and still managed to lose 15lbs while gaining strength and cardio ability. Still pretty lean, not sub 10, but not over 14%. I just keep my abs... 200lbs, and around 3k cals a day.
05-19-2012, 12:30 PM
05-19-2012, 12:35 PM
05-19-2012, 12:45 PM
My numbers are
My squat and press are lighter than urs. But my deadlift is heavier than urs is. Why is that? If u are heavier and have been lifting much longer than me? An u have all this knowledge of routines. Ur just a butthurt basement dweller I don't deny that u are probably strong and in shape. But ur just a meathead and u love to criticize and flame other people like an Internet tough guy so u can gtfo my thread now.
05-19-2012, 12:51 PM
M.Ed. Ex Phys
05-19-2012, 12:54 PM
My biggest beef with it is their implementation of high rep oly lifts (till fatigued) as a conditioning tool. They literally encourage bad form with their "dont be a pu**y" mentality. There is this glorification of overtraining with CF that is just simply retarded (for lack of a better word) Also to echo rodja, they need to focus more on individuals to address muscular imbalances, mobility and flexibility as opposed to their random broad spectrum workouts (WODs)
i have a pretty good grasp of exercise science and S&C programming (albeit prolly not as much as some of the other members here such as zir red or rodja) and have a basic understanding of the fundamentals of CF and their programming. This allows me to have an educated opinion on it and to be able to call it a horrible programI mean ur obviously ignorant if ur gonna disregard something I've never tried.
this is ad hominem and irrelevant to the discussionBut I'm also curious to know what ur numbers are?
I use a combo of 5/3/1 and WS4SBThe routine ur on is probably a lot enter at making u stronger faster, more flexible, and have way more stamina and endurance. So I'm calling u out too.
"The only good is knowledge and the only evil is ignorance." - Socrates
05-19-2012, 01:01 PM
How many bosu ball squats can you do while balancing a copy of mens health on your head, and wearing a clown outfit?
And strict pull-ups? Do you ****ers even do those? Everytime I see a CF'er doing pullups it looks like they are having a seizure, kipping like a mother ****er.
05-19-2012, 01:06 PM
05-19-2012, 01:07 PM
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