716969f2b8be7ea75110ee5e4b3e1ec8
2

Female looking to drop few lbs. but keep increase in strength

by (248)
Updated September 16, 2014 at 7:19 PM
Created February 21, 2011 at 2:08 AM

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!

Cab7e4ef73c5d7d7a77e1c3d7f5773a1
7324 · March 07, 2011 at 11:17 PM

I would disagree. I think pwo carbs can be very helpful for this goal.

A8d95f3744a7a0885894ee0731c9744c
3756 · February 21, 2011 at 5:44 PM

What creatine??

7e746be2f0e550a8cd7df881322ae705
18691 · February 21, 2011 at 3:39 AM

I don't think you ~need~ carbs to keep up your strength but I don't think you need to cut ALL of them to lose 5lbs either. I think if you drop the fruit and nuts completely and drop your overall consumption just a little you'll probably be fine. 5lbs isn't that much.

Ed71ab1c75c6a9bd217a599db0a3e117
25467 · February 21, 2011 at 2:43 AM

and forget all post work food especially yams.

Ed71ab1c75c6a9bd217a599db0a3e117
25467 · February 21, 2011 at 2:42 AM

completely cut out all carbs......infact dont even look at them and sleep more by turning out the lights much earlier.

7e746be2f0e550a8cd7df881322ae705
18691 · February 21, 2011 at 2:36 AM

It's kind of a rough time to start counting because you are looking for pretty immediate results. Dropping fruit will probably not be enough to get a pound a week loss, though. Can you give us a typical day of food?

716969f2b8be7ea75110ee5e4b3e1ec8
248 · February 21, 2011 at 2:16 AM

Have not worked out fasted only because I exercise later in the day and cannot fit it in the morning although I would love to give that a try. I definitely consume more fruit than I should, will cut that out starting tomorrow. I am not a huge calorie counter and therefore do not know my ratios. Maybe I should start! Thanks Melissa!

Total Views
911

Recent Activity
0dc1d63c3d5975f5115f535c6a90c9dd

Last Activity
34D AGO

Followers
0

Get Free Paleo Recipes Instantly

8 Answers

D0578c3826123f66a80b034cd3e78816
2
565 · April 05, 2011 at 2:13 AM

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.

7e746be2f0e550a8cd7df881322ae705
2
18691 · February 21, 2011 at 2:11 AM

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.

Cab7e4ef73c5d7d7a77e1c3d7f5773a1
7324 · March 07, 2011 at 11:17 PM

I would disagree. I think pwo carbs can be very helpful for this goal.

Ed71ab1c75c6a9bd217a599db0a3e117
25467 · February 21, 2011 at 2:43 AM

and forget all post work food especially yams.

Ed71ab1c75c6a9bd217a599db0a3e117
25467 · February 21, 2011 at 2:42 AM

completely cut out all carbs......infact dont even look at them and sleep more by turning out the lights much earlier.

7e746be2f0e550a8cd7df881322ae705
18691 · February 21, 2011 at 2:36 AM

It's kind of a rough time to start counting because you are looking for pretty immediate results. Dropping fruit will probably not be enough to get a pound a week loss, though. Can you give us a typical day of food?

716969f2b8be7ea75110ee5e4b3e1ec8
248 · February 21, 2011 at 2:16 AM

Have not worked out fasted only because I exercise later in the day and cannot fit it in the morning although I would love to give that a try. I definitely consume more fruit than I should, will cut that out starting tomorrow. I am not a huge calorie counter and therefore do not know my ratios. Maybe I should start! Thanks Melissa!

Cfccbcf3450ac4919311ded8ef162d49
1
2312 · April 05, 2011 at 2:29 AM

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.

0dc1d63c3d5975f5115f535c6a90c9dd
1
2283 · February 21, 2011 at 2:43 AM

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.

1d952d225819b0229e93160a90bf9bf8
0
1600 · February 21, 2011 at 6:45 PM

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.

A8d95f3744a7a0885894ee0731c9744c
0
3756 · February 21, 2011 at 5:48 PM

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.

8eeb3f0c36d17117a0758ad4a9c15872
0
60 · February 21, 2011 at 5:41 PM

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.

A8d95f3744a7a0885894ee0731c9744c
3756 · February 21, 2011 at 5:44 PM

What creatine??

716969f2b8be7ea75110ee5e4b3e1ec8
0
248 · February 21, 2011 at 3:14 AM

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?

7e746be2f0e550a8cd7df881322ae705
18691 · February 21, 2011 at 3:39 AM

I don't think you ~need~ carbs to keep up your strength but I don't think you need to cut ALL of them to lose 5lbs either. I think if you drop the fruit and nuts completely and drop your overall consumption just a little you'll probably be fine. 5lbs isn't that much.

Answer Question

Login to Your PaleoHacks Account