So as the title says it I am a 30 y.o. female looking to lose about 5 lbs. within 5 weeks for a crossfit style competition. I want to keep my strength the same, if not more. Just looking to cut weight. What are your suggestions? Increase fat intake, cut down fruit consumption, post workout sweet potato? Thanks everyone!
Do you workout fasted? It really makes a huge difference for me.
If you are eating fruit, nuts or drinking alcohol I'd give those up for the five weeks. Other options are to count your calories and drop them by about 10-15% from where they are now. I'd have to know where your ratios of fat/carb/protein were right now to suggest much else.
Just do intermittent fasting. Studies seem to show that resistance training with intermittent fasting preserves muscle mass while you lose weight. Fasting without resistance training, however, may lead to muscle wastage. Take a look at this: http://www.leangains.com/2011/03/intermittent-fasting-for-weight-loss.html
And yeah, you should cut fruit and increase saturated fat intake.
If you wait 3 hours (or maybe it's 4) after eating to workout, I believe that is considered a fasted state to workout in. Intermittent fasting really works. Low carb on days you are not working out, but a good starchy meal post WOD. No fruit, no sugar, no nuts. Lots of good, fatty meat.
5lbs?! If you want to lose that for a weigh-in you can do it just by dehydrating the last 24hrs before you weigh in ~ like us weightlifters and wrestlers do. Trick is to stay super-hydrated until the day before the weigh-in, then cut all fluids. Re-hydrate immediately after you weigh. Oh and I agree with cutting the creatine.
If you're looking to lose those last 5lbs permanently, then go with intermittent fasting.
For some reason I cannot post this as a comment: Cutting out all carbs will have the potential to keep my strength up at the same time? Melissa- typical meals include: eggs and fruit for breakfast, more fruit and nuts as a snack..lunch is lean protein and salad (lemon , flax or olive oil as dressing), dinner typically more protein with a bunch of veggies. I have been using a post workout creatine/glutamine drink which I will no longer consume. My chiropractor, who is also my primary care doctor, discussed with me the added chemicals, sweeteners, etc. that are in those drinks. Terrible I tell ya! So basically just concentrate on a lean meats, fats and vegetables?
You should drop the 5 pounds in time just by eliminating the creatine. 1-2 pounds per week is a realistic expectation.
In regards to strength/performance, I'd say you need more fat in your diet and yes you should be consuming post workout carbs and protein.
Cutting out the creatine will help. Creatine helps your muscles hold on to water, so you will prob drop a couple pounds of water weight. The downside is that since your body is used to an elevated amount of creatine, you may not perform as well as usual.
The best advice I can give: don't change anything up before a competition. If you want to perform well, keep doing your normal thing. Trying to get your body used to a dietary change can really hinder your performance. If you want to drop a couple pounds, I would wait until after you're done.
I have found that doing slow elevation cycles(going up to the max elevation,dropping it back down, then doing it again) on the treadmill has really helped both my physical strength and my waistline.I mix that with sprints,the rowing machine, and the dog taking me for a walk on the beach a few days a week.If you have to eat,keep it to a small, preferably fatty snack a few hours before your workout(piece of meat or cheese, coconut).Don't try to cut out carbs completely,but switch the fruits and nuts for starchy vegetables.A little white rice during the evening meal can help too,but keep the amount small.