I switched to Paleo and Crossfit at about the same time. In about 6 months all my numbers and my PR have gone up in Crossfit which is excellent and in the first two-four months I lost 10 pounds of fat and I am sure I gained some muscle(even though I did pretty decent weight lifting for 10+ years previous to crossfit). But my body recomposition has stalled. I haven't lost a pound in two months.
Here are my stats:
5'10//246 pounds(was 257)//Hypothyroid//23-27% bodyfat( I can't seem to measure my fat properly with the stupid caliper but I used to be around 27%+)
There are many factors that might have been sabotaging my weight loss: sleep depravation(fixed that), water intake(fixed that), stress(well I am stressed now that I am not meeting my goals lol), diet***
So I decided to fix diet a bit. I think I might have been undereating during week and overeating on weekend probably.
My typical day Mon-Fri:
9:15 three eggs and fruit(banana or something I grab) 11 Teaspoon of almond butter with coffee or a fruit 1pm: Meat and vegetables with maybe a little avocado to add fat 3pm Some fruit before workout 6:00 Workout (crossfit 5 days a week) going HAM 7:30 Protein shake(sometimes fruit) or some chicken breast(tried to get rid of so much fruit) 8-9pm Meat and vegetables with some healthy fats 10:30 If I feel hungry I eat a teaspoon of some random coconut oil or almond butter.
I figure around 2500 calories or so on an average day. With about a gallon of water during the day.
Weekend is very similar but less meals:
10-noon: Meat and vegetables, some fruit too(almost a brunch) 4pm: similar meat and vegetable meal 8pm: something a little loose but still trying to stay natural (Chipotle without white rice or cheese) or Pollo tropical (grilled chicken with some vegetables brown rice and some beans) 11pm-2am Maybe a drink or two(last weekend had two parties so it was an outlier when it comes to drinks, at least there was no crazy eating)
I would estimate about 2800-3000 calories on a weekend day.
Is my weekend sabotaging my whole week or am I actually undereating?
Sorry for long post! :)
asked byImagineYou (0)
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on July 16, 2013
at 04:06 PM
You're potentially under-eating, if you're doing crossfit workouts 5 times a week. However, I'd argue that if you want to lose body fat, you need to cut back on the workouts, not add more food to your diet. When you're talking about losing that last bit of body fat, the levels of cortisol in your body are just as important as whether you're in a caloric deficit. Crossfit is an excellent workout methodology, but it puts a LOT of stress on your body even IF you give yourself a rest day in between each workout (which you are NOT doing). You would be far better off switching to 3 days a week of heavy lifting (like your Crossfit workouts I presume, but without the metcons) and at most one or two days of HIIT (so you're essentially separating your CF workouts into separate days, giving you more rest in between each workout) and at least two days of rest, preferably between workouts. You might eventually lose the body fat on your current program, but (in my opinion) it's going to take a lot longer and put more stress on your body. Work out smarter, not harder ;)