Hi everyone, I do crossfit 4-5 times a week. I follow paleo with the exception of whey protein. I have been stuck around 15%-16% body fat that I can't seem change, and I have hit a plateau on a lot of my lifts. I'm at a crossroads regarding nutrition- I want to ramp up my muscle building via eating more carbs, but my fat is kinda hit so I dont wanna pack on more weight. What would you guys recommend?
Leangains. With the same calories average per week as before, I set 4 new personal records in three weeks and am leaner in the middle than I've ever been.
My leangains diet:
Rest days -40% TDEE calories, fatty red meat no carbs high fat.
Training days -10% TDEE calories, very lean top round red meat, sweet taters or white rice, very low fat.
Fish oil both days. Greens too.
Consider dumping CF and do strength training. No they are not the same. CF HQ is metabolic conditioning, essentially muscular endurance work. After the initial 'novice effect', an exerciser will not see strength gains from a CF program. You must start programming regular strength training to increase strength. If CF is your be all end all, look up CF Football to see how one intelligently programs strength training with met cons.
Gaining muscle and losing body fat is the holy grail. Easy for someone to achieve with excessive BF% but you are at 15%. The optimal path to strength gains will put unwanted BF%, even if eating clean. For this reason, conventional wisdom suggests that you gain your strength first then go on a cut while maintaining your strength.
We are coming up on the Fall/Winter seasons, perfect time to go through a bulking phase then start your cutting phase towards the end of Winter/start of Spring. You are at 15% BF and healthy so losing BF% is a vanity issue...how many people are going to see you with your shirt off in the next 4-6 months?
If you are bound and determined to attempt strength gains while losing BF%, then the lean gains protocol has a good reputation. I have no personal experience with it.
Wes, don't be scared of carbs. As long as they are good, natural carbs you should be ok. I typically eat around 150 g/day. It will not stunt your weight loss, and it will improve your performance.
At your current fitness and BF level - You can (gasp) easily lose 1lb of fat a week and gain 1lb a week of muscle by doing leagains and doing stronglifts 5x5.
There you go.
It really is that simple.
Losing fat, gaining muscle? 3 Answers