Just some background info first off: I'm 15, female, 5"4, fluctuate around 109 - 110lbs or so, just started crossfitting 6x a week about 2 months ago (training for competition, I know this may seem like a bit too much but bear with me - also I have past experience training for high-level hockey 6x+/week) and I've been 80/20 paleo for nearly a year now give or take a few months. Currently as you can imagine I'm pretty small, and my goals are mainly to put on muscle. Not rushing though, slow and steady gains are cool.
My 1RMs currently:
Deadlift - 175lbs
Back Squat - 165lbs
Strict Press - 60lbs <-- proof of horrible upper body strength
This is what I eat in a day most of the time, though it varies a lot and I've never bothered to count my calories. Best guess would be about 2100-2400? I try to eat as much fat as humanly possible, greatly enjoy meat/eggs, and fill in the blanks with vegetables. Also do dairy on occasion as it doesn't bother me.
Breakfast/1 hour pre wo (can't stomach vegetables pre wo):
3 Eggs fried in coconut oil, bacon, green tea with coconut milk + cinnamon, fish oil + vit. D
Intra WO (consider this part of my 80/20):
1 Scoop Biosteel in water
Boiled/nuked sweet potato with skin (6 oz.-ish) + cinnamon, canned tuna/salmon or baked chicken breast OR occasionally a quest bar because I like them and I'm young
5-8 oz. light-to-moderately fatty meat/seafood or 4 eggs (changes all the time), 1 avocado (or another fat source equivalent), multiple servings non-starchy veggies (e.g. broccoli, spinach, mushrooms, zucchini, whatever's on hand at the moment..), homemade mayo condiment or a sauce of some sort
Same as lunch generally, just with a larger focus on protein and fat and less veggies, bedtime blend tea + coconut milk
Should I be doing things differently? Recently I haven't been having much energy, lift numbers have stalled, and sleep has been pretty crappy at around 5-8 hours a night. Completely open to suggestions on supplements, macros, etc.. I'm so sorry for how long this was. Thanks in advance!
asked byFromthecave (0)
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on March 07, 2014
at 04:46 AM
"just started crossfitting 6x a week about 2 months ago"
When do you heal?
"sleep has been pretty crappy at around 5-8 hours"
You should take a break.
Honestly...the two things that build muscle for me...what I do in the kitchen and how much sleep I get Consistently...that's 90 to 95%, the other 5 is the gym.
I imagine your cortisol is way up which is hindering you...cut down to 3 times a week for a little while to heal and rest..my 0.02 cents.
on March 06, 2014
at 08:18 PM
perhaps some of the folks that train for competitions can weigh in with their prep strategies and more detailed responses, but i don't think that it's the diet based on what you've written. if it is, maybe it's a calorie deficit issue based on how frequent and intensely you workout. i'm inclined to believe that it's more a recovery issue (including sleep). (it could also be a combination of both)
fwiw - when i used to train hard, i would only do so 3-4 times a week (3 on average). these would be leave everything on the floor type sessions. i would do this for 3 weeks and then take a week "off." sometimes that week was really an "off" week, but more often that not it was a week where i worked out 2-3 times a week and at "50-60% intensity" for lack of better explanation re: a lighter workout. like clockwork, i would be stronger after coming from my off week.