Hey guys, I'm a 21 year old male. I'm 5'11" and 160ish lbs. I'm a pretty athletic guy and some would probably say I have the build of a runner. I did crossfit over the summer, which helped out my strength and I just started it again three weeks ago.
One problem I seem to be having is if I'm eating enough. I starting tracking calories at the beginning because I wanted to make sure I was getting enough fat/protein. I've been eating strictly paleo and going to crossfit 5-6 days a week. On average, I've probably been consuming 1800 calories, which seems extremely low. I feel great, but I'm starting to think that I need to eat more because the pounds are slowly going down (163=>161=>159.6). Another sign I've gotten is constipation, which at first I thought was from eating too much. However, I think this is my body going into starvation mode and holding onto nutrients.
If anything I want to bulk up to 170, but I feel like every time I eat more than my average it goes right to the gut and the body fat percentage starts to go up. This is extremely frustrating. I just want to see the results and if I'm not doing what I need to do, I'd really like some criticism. Thanks!
I'm also around 15% body fat and I'm trying to lean out while gaining muscle
??? Breakfast (10:15) ??? 3 eggs, 1 tbsp unsalted butter, 1 slice of jones ham ??? Pre-workout (11:45) ??? ?? banana ??? Post-workout (1:15) ??? ?? banana, 1 cup frozen blueberries, 1 cup almond milk, 1 scoop whey ??? Lunch (1:45) ??? ?? cup jerk chicken, broccoli ??? Snack (4:30) ??? Organic Pink Lady Apple, 1 serving almonds ??? Dinner (7:45) ??? ?? cup jerk chicken, greenbeans, 1 tbsp. olive oil, lemon juice
asked bybspits (5)
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on February 10, 2013
at 08:10 PM
No way is that enough food to gain lean body mass on. You should be eating more. Also, I'd try eating 3-4 real meals instead of the 6 snack-sized meals you're currently eating.
You don't need a huge surplus to gain mass, but you do need a slight one and you do need to be progressively overloading the muscle each workout (strength training) if you want to put on nothing but lean muscle mass. That being said, I weigh 152lbs and am around 5%bf and would lose weight on that diet sitting in bed all day long, let alone doing CrossFit 6 days/week (I won't even begin to go into that choice).
I would recommend eating 3-4 actual meals per day. Muscle building foods are not chicken, whey protien powder, apples, almonds, butter, or olive oil. Muscle building foods are nutrient and calorie dense foods. Here is a list of my favorite foods for adding muscle- lean steak/bison (carnitine, creatine), eggs (choline, cholesterol), fatty fish (EFAs), potatoes/sweet potatoes (muscle glycogen and protein sparing affects), shellfish (iodine), and cottage cheese (calcium, slow absorbing amino acids). For micronutrition berries and broccoli/leafy greens are good options.
It's made up the majority of my diet of years now and so naturally I'm biased towards them. I like the results they've given me and so I'm recommending them to you.
(chicken,whey,apples,almonds are all decent foods- just they shouldn't making up your major calories. that's the initial point I was trying to make. Not that they are bad in general. They are good in general. Just not optimal for gaining lean muscles, IMHO).
on February 10, 2013
at 05:51 PM
Looks like your putting in a lot of effort, good job! I'm not sure exactly what your daily caloric requirements are but I'm pretty sure they are a lot higher than 1800 calories. You could try using an online BMI calc and then adding the calories you know you are burning at cross fit onto that. I also think that you may want to look into your protein consumption. I don't think you are getting enough. If you are trying to gain muscle mass I have heard that 1g of protein for every lb. you weigh is minimum. I am no expert but thought I would through in my two cents since no one had answered you yet. Best of Luck. - Hannah