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Readjusting my diet for Crossfit

by (0)
Updated November 27, 2014 at 4:16 AM
Created July 12, 2013 at 4:45 PM

I switched to Paleo and Crossfit at about the same time. In about 6 months all my numbers and my PR have gone up in Crossfit which is excellent and in the first two-four months I lost 10 pounds of fat and I am sure I gained some muscle(even though I did pretty decent weight lifting for 10+ years previous to crossfit). But my body recomposition has stalled. I haven't lost a pound in two months.

Here are my stats:

5'10//246 pounds(was 257)//Hypothyroid//23-27% bodyfat( I can't seem to measure my fat properly with the stupid caliper but I used to be around 27%+)

There are many factors that might have been sabotaging my weight loss: sleep depravation(fixed that), water intake(fixed that), stress(well I am stressed now that I am not meeting my goals lol), diet***

So I decided to fix diet a bit. I think I might have been undereating during week and overeating on weekend probably.

My typical day Mon-Fri:

9:15 three eggs and fruit(banana or something I grab) 11 Teaspoon of almond butter with coffee or a fruit 1pm: Meat and vegetables with maybe a little avocado to add fat 3pm Some fruit before workout 6:00 Workout (crossfit 5 days a week) going HAM 7:30 Protein shake(sometimes fruit) or some chicken breast(tried to get rid of so much fruit) 8-9pm Meat and vegetables with some healthy fats 10:30 If I feel hungry I eat a teaspoon of some random coconut oil or almond butter.

I figure around 2500 calories or so on an average day. With about a gallon of water during the day.

Weekend is very similar but less meals:

10-noon: Meat and vegetables, some fruit too(almost a brunch) 4pm: similar meat and vegetable meal 8pm: something a little loose but still trying to stay natural (Chipotle without white rice or cheese) or Pollo tropical (grilled chicken with some vegetables brown rice and some beans) 11pm-2am Maybe a drink or two(last weekend had two parties so it was an outlier when it comes to drinks, at least there was no crazy eating)

I would estimate about 2800-3000 calories on a weekend day.

Is my weekend sabotaging my whole week or am I actually undereating?

Sorry for long post! :)

F8c084261e62b1e368c59316d3e0780d
0 · July 17, 2013 at 5:38 PM

Glad to clear it up about the diet. Although the rest between workouts I feel might help just as much if not more. I really find working out fun, so I can go overboard. I'm going to try Mon +Tuesday, wed off, thu+Friday(maybe sat). If I feel I need more rest I will do every other day.

C6648ab69e5a1560c7585fe3ba7108fb
880 · July 17, 2013 at 12:31 PM

Ah, looking at my first comment, that was incredibly unclear. My bad :P

C6648ab69e5a1560c7585fe3ba7108fb
880 · July 17, 2013 at 12:30 PM

Na, you got it right. I had the same issue when I started tracking my calories to try and gain weight; I thought I was eating in the upper 2000s and found out I was barely breaking 2000 a day. Keep on the tracking for a few days until you've got a good sense of how much food it'll take to get you up there :)

F8c084261e62b1e368c59316d3e0780d
0 · July 17, 2013 at 7:24 AM

Actually I am not sure if you meant I was under measuring or overmeasuring. Now I am confused haha.

F8c084261e62b1e368c59316d3e0780d
0 · July 17, 2013 at 7:23 AM

I read both of your comments and went ahead and calculated my calories for the last few days. I have been definitely not even breaking 2500 calories. There was a day when I ate like 2000, next day was 2200 and the next day I went up but only to like 2400. I am not putting into account my workout calories into myfitnesspal.

C6648ab69e5a1560c7585fe3ba7108fb
880 · July 16, 2013 at 4:09 PM

Also, a note on your foods: I'd be amazed if you're actually hitting 2500 calories a day based on what you listed in your foods. Have you been tracking your calories using a food diary? You might be surprised at how much you're actually eating. Also, your diet is (at least from your description) a little low on Omega 3 fatty acids; recovery is going to take you a lot longer if you aren't getting enough O3s in your diet. I'd recommend cutting out nuts where possible and replacing some of your meat with fatty fish (salmon or sardines are good chocies).

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1 Answers

C6648ab69e5a1560c7585fe3ba7108fb
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880 · July 16, 2013 at 4:06 PM

You're potentially under-eating, if you're doing crossfit workouts 5 times a week. However, I'd argue that if you want to lose body fat, you need to cut back on the workouts, not add more food to your diet. When you're talking about losing that last bit of body fat, the levels of cortisol in your body are just as important as whether you're in a caloric deficit. Crossfit is an excellent workout methodology, but it puts a LOT of stress on your body even IF you give yourself a rest day in between each workout (which you are NOT doing). You would be far better off switching to 3 days a week of heavy lifting (like your Crossfit workouts I presume, but without the metcons) and at most one or two days of HIIT (so you're essentially separating your CF workouts into separate days, giving you more rest in between each workout) and at least two days of rest, preferably between workouts. You might eventually lose the body fat on your current program, but (in my opinion) it's going to take a lot longer and put more stress on your body. Work out smarter, not harder ;)

C6648ab69e5a1560c7585fe3ba7108fb
880 · July 16, 2013 at 4:09 PM

Also, a note on your foods: I'd be amazed if you're actually hitting 2500 calories a day based on what you listed in your foods. Have you been tracking your calories using a food diary? You might be surprised at how much you're actually eating. Also, your diet is (at least from your description) a little low on Omega 3 fatty acids; recovery is going to take you a lot longer if you aren't getting enough O3s in your diet. I'd recommend cutting out nuts where possible and replacing some of your meat with fatty fish (salmon or sardines are good chocies).

F8c084261e62b1e368c59316d3e0780d
0 · July 17, 2013 at 7:24 AM

Actually I am not sure if you meant I was under measuring or overmeasuring. Now I am confused haha.

C6648ab69e5a1560c7585fe3ba7108fb
880 · July 17, 2013 at 12:30 PM

Na, you got it right. I had the same issue when I started tracking my calories to try and gain weight; I thought I was eating in the upper 2000s and found out I was barely breaking 2000 a day. Keep on the tracking for a few days until you've got a good sense of how much food it'll take to get you up there :)

C6648ab69e5a1560c7585fe3ba7108fb
880 · July 17, 2013 at 12:31 PM

Ah, looking at my first comment, that was incredibly unclear. My bad :P

F8c084261e62b1e368c59316d3e0780d
0 · July 17, 2013 at 7:23 AM

I read both of your comments and went ahead and calculated my calories for the last few days. I have been definitely not even breaking 2500 calories. There was a day when I ate like 2000, next day was 2200 and the next day I went up but only to like 2400. I am not putting into account my workout calories into myfitnesspal.

F8c084261e62b1e368c59316d3e0780d
0 · July 17, 2013 at 5:38 PM

Glad to clear it up about the diet. Although the rest between workouts I feel might help just as much if not more. I really find working out fun, so I can go overboard. I'm going to try Mon +Tuesday, wed off, thu+Friday(maybe sat). If I feel I need more rest I will do every other day.

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