This question pertains to fat loss, the last ten pounds, in particular - and my body’s stubbornness to it.
First a few stats to give any of you interested the necessary info. Also, thanks in advance for reading - its kinda long:
Present Stats: Age: 34 years old. Height: 5’11” Weight: 197 pounds. Bodyfat: not sure, but feel around 20%
Over the past two months I’ve been tracking my diet daily, below are my averages:
Sugar: 35g/day Carbs: 99g/day Fat: 95g/day Protein:150g/day Fiber: 9g/day Net Calories: 1858
I make an effort to get most carbs from potatoes (sweet, mostly) and veggies.
I rarely eat fruit.
I do have a weakness for beer, I’ve been averaging 10 drinks/weekend, and limit drinking during the week (mostly nothing).
I have been practicing Intermittent fasting for past three weeks (16 hour fasts daily).
I don’t have a sweet tooth, so when I go off diet, it’s usually a burrito or french fries or a cheeseburger, or beer.
Began getting back into regular crossfitting about two months ago after a 6 month hiatus. The two months prior to starting crossfit, I began running regularly - 4-5miles 3X/ week. Currently at 3-4 sessions/week with crossfit.
I have decent strength for my size: squat: 300lbs, deadlift: 400-ish, overhead squat: 195 and place (approximately) in the 70th-80th percentile no matter the WOD. Not bragging, but there is some muscle under there :). Run 5 miles at 9 minute mile pace.
I feel like I’m doing everything right - but, It’s never taken this long. Couldn’t hurt to cut back on the drinking, I suppose - but that was never an issue. I usually start to see results within a few weeks, especially when I hit it this hard.
I guess I’m putting this out there because I’m curious what’s taking so long. I’ve been at it nearly 4 months now and have lost maybe 4 pounds. I’ve gained some muscle back, admittedly, but am honestly astonished at how long it’s taking to shed the weight. It wasn’t too long ago that I could just look at a pair of running shoes and lose five pounds.
Does age play a factor? I’m 34 now, everything seems to take a bit longer to recover from.
I work in an office, sitting on my ass 8 hours/day. That can’t really be avoided.
I could care less about strength - I’m plenty strong, and I’m not that body conscious - where my ultimate goal is to get shredded. I prefer to be leaner.
Just want to get down to 185 pounds and 15% bodyfat more or less.
My average net calories are at 1800. Am I eating too much?
Now that my strength is back from all the Crossfitting, should I switch over to more cardio: longer runs, and bike rides? These seem to do nothing.
Any advice is much appreciated.
I am 34 as well, am strong, but have a lot more to lose than you... and yes, being 34 makes it harder to lose weight when compared to say, a 24-27 year old.
Lots of folks are making commentary on what you are putting in your face...
I'd like to take it in a slightly different direction.
I've had times where my diet was dialed in and rock solid. Whole, paleo foods with macros at 40/10/50, keeping my calories at 2000, and lifting 4 days a week, plus biking or swimming in-between.
And I stalled. Seriously for like an entire month.
I was getting enough sleep, but I was waking up sore and tired instead of refreshed. Hormonally, I was a wreck (no more morning... umm.. you know) and just lost interest in the opposite sex. I was irritable, cranky, mean.
I was overdoing my lifting and other, at least relative to the amount of food I was eating. I had one of those "fk'it, I'm done" weekends where I binged a little, and the following monday I weighed in at 5lbs lighter (I'm not advocating a binge to solve your problems, that's not the point).
Too much exercise within a caloric deficit will cause your body to halt it's fat-burning process. I would either give your body more food and better sleep, or rein in training and reduce training for a couple of weeks... replace some of those sessions with some walking or swimming instead.
Those ten beers you drink at the weekend, are they included in your calculations? That's maybe around 2300 calories.
Assuming you're getting 2000 calories (sorry, many people lie, forget or are dumb) a day, that's 16300 a week. What's your likely expenditure (2600? x 7)..18200, maybe? That's a recipe for glacial weight loss.
If none of that applies, and you are a smart, truth-telling citizen, forgive me!
I would be tempted to extend (some of those) fasts to 24 hrs..or whatever. I'm about your age and at the composition you seek to be and found prudent fasting the easiest way of getting here (the easiest way of dropping calorie intake). Best of luck.
I can't even count the number of times I've seen a new client come to me with a nearly identical story. In their mind everything is perfect. They are simply confounded by their lack of progress. They think they are nailing down their fitness, and they are according this new paradigm of training your ass into the ground with HIT.
The reason why you are not getting anywhere is because you're training too much.
If you take my advice you will start seeing results like yesterday.
Walk on your days off from crossfit, no more than an hour, in the fasted state or not. Crossfit no more than 3 times a week.
Eat at least 300 grams of protein everyday, and cut calories 700 total calories from maintenance on rest days from crossfit. Your maintenance is probably around 2300. After you train crossfit, add/eat around 300-400 grams of carbs from paleo starches, or white rice is also "safe", while cutting back on fat a bit. Keep up with the IF, and it wouldn't hurt to extend the daily IF up to 20 hours.
You can drink a few beers after training. But you should look for beer without gluten, and try to stay away from gluten, as gluten causes gut inflammation, which leads to big increases in IL-6, which causes depression and other nasty mental illnesses.
1) I'd cut out the drinking for a while... you can always add it back in when you get closer to your goal
2) As I've gotten older I've noticed that weight changes slower, recovery isn't quite as fast etc... I think that's normal
The leanest I've ever been is when I eat predominantly very low carb (VLC) with strategic carb replenishment post work out (PWO)... I've done everything from high carb paleo to strictly low carb paleo and everything in between, but for some reason cycling between VLC and carb refeeds PWO has a "leaning out" effect. This is very similar to the Leangains approach, except I do VLC during all meals besides the meal PWO (if you don't workout that day, then VLC all day). Adjust fat per meal accordingly; High Carb/Low Fat, High Fat/Low Carb.
After you get things dialed in, you might even be able to use beer as part of your carb refeed (assuming it's gluten free beer) PWO! Haha
I had the last 10 to lose too and its always been impossible for me. There are no shortcuts. I’m doing the paleo challenge at my xfit gym. Devastating to give up booze, but 35 days into the 45 challenge I only have one pound to go. No potatoes and no alcohol and no cheat days. Make the commitment to stick to strict paleo till you reach your goal and then indudge in moderation (although I will NEVER go back to drinking like I was cause I feel to good the morning after). Alcohol is the center of my social life so I’m not gonna pretend it hasn’t been hard, but looking rockin in my bikini last weekend eased the pain.
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