2

votes

Gaining strength while cutting fat?

Answered on August 19, 2014
Created April 04, 2012 at 12:02 AM

I'm about to start a paleo challenge at my Crossfit gym and I want to be prepared. I'm not worried about the number on the scale but I have quite a bit of excess fat to get rid of. I've also been seeing great gains in my lifts though and don't want to stall there (still a beginner).

Is there anything extra I can do to keep gaining strength while also getting smaller/losing fat? Here's a breakdown of how I planned to eat each day:

  • 1 pound of meat/day (probably chicken/ground beef)
  • 4 eggs for breakfast
  • whatever veggies I feel like eating in large amounts
  • fruit 1-2x/day
  • sweet potato/squash on met-con days

Here's my stats:

  • female, 22
  • 5'7"-5'8"
  • 175-180 pounds (up from 160 or so and still in the same sized clothes, so I think I've gained a lot of muscle)
  • 160lb squat, 180lb deadlift, 70 pound press, 85lb power clean (just to give you an idea of where I'm at/have been. These numbers are up from 120, 120, 52 and 45 respectively in 2ish months)

3b3a449b6705e9ec8b141d0bd07c1a64

(1489)

on April 04, 2012
at 01:35 PM

wow I am pretty much in exactly the same boat except I'm 5'4"...is it possible to gain muscle and lose fat at the same time?

2fd93e91bb14e641a2bac9c6033e84e2

(1614)

on April 04, 2012
at 01:19 AM

fat, fat, fat, especially on chicken days! will help immensely.

A4587cfef29863db612c43f89c202cc1

(2053)

on April 04, 2012
at 12:41 AM

Congratulations on your success. Outstanding work. Looks like a good plan. Make sure to get plenty of rest.

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3 Answers

2
1bbcd2122d9c75b07440f22ef57d6448

(2934)

on April 04, 2012
at 01:00 AM

This sounds pretty solid. Think about tracking your your food for a day or two (paleotrack.com rocks) to make sure you're hitting your calorie count. Protein will help you recover and hit your calorie requirement without fear of fat storage. The squash is a must for intense days if you plan on doing them often. Don't forget about fats, either -- cook with coconut oil, pour olive oil on everything, and enjoy that butter.

2fd93e91bb14e641a2bac9c6033e84e2

(1614)

on April 04, 2012
at 01:19 AM

fat, fat, fat, especially on chicken days! will help immensely.

1
E1c41fc9d29cec2c3066e000c9562d92

on April 04, 2012
at 03:19 AM

As a beginner, there isn't really much you "have" to do. There are certainly tweaks, like nutrient timing, and cycling carbs/calories that can help out, but unless you reallllly want to stress yourself out with that stuff, I'd say don't worry about it. After you've been working out consistently for 6-8 months, then you can look at some tweaks. If you really want some advice on the stuff now, I can give you a brief overview.

You have great lifts by the way, remarkable progress. Keep it up. As a beginner you get to enjoy worry-free "newbie gains". I say enjoy them!

0
50637dfd7dc7a7e811d82283f4f5fd10

(5838)

on April 04, 2012
at 04:35 AM

I think what you have laid out looks quite solid...

With that said, if you are set on CrossFit, I would suggest keeping it to 2-3 workouts per week. On your off days you could walk for 30-45 minutes. Make sure you are well fed in respect to calories, and on your work out days focus on carbs and protein. On non-workout days, emphasize quality fats and protein.

Lift heavy and get at least 8 hours sleep.

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