I'm a CrossFitter and caveman, and when I started on that path, my top two goals were to 1) lose fat and 2) become stronger. However, in the lats few months, it has seemed like these goals have been somewhat incompatible. I'm losing weight and I feel great, but I haven't been getting stronger on my benchmark lifts. Am I doing something wrong, or do I have to choose between these goals on a practical level?
Here's some background:
- I'm a mid-20's male, 180#, 5' 10".
- My target is 165# with <10% body fat.
- I started doing CrossFit and Paleo at the end of September last year.
- I do Paleo with zero grains and dairy products.
- I do Zone with 17 blocks per day. (~1700-2200 Cal).
- I do LeanGains IF, but I end the fast around noon and workout in the evening.
- I enjoy fruits a lot, and they probably make up over 50% of my carb intake.
- I cheat, but no more than a few times a week.
- I've been taking 2 scoops of BSN Syntha-6 post-workout, but I'm thinking of cutting that out.
- I go to CrossFit 3-4x/6-8hrs per week (including cash-out time).
- I stretch, drink lots of water, lift heavy, and loosely manage my O3:O6 ratio.
My more technical lifts (cleans, snatches, etc.) have been improving, but I've barely improved my squat 3RM in these 9 months (185# --> 225#), and my deadlift 3RM has been stalled (if not degraded) around 305# for months. When I did StrongLifts 5x5 on a SAD diet with high protein, I improved extremely fast in these lifts.
On the other hand, my overheads, pull-ups, push-ups, and gymnastics have greatly improved, my aerobic endurance is markedly better, and I've lost around 35 pounds.
I really would like to improve my main lifts, but I'm worried about gaining back fat if I increase my intake. Is there some change I can make to have my cake and lose it, too?