2

votes

Hack My Plan, Please! :)

Answered on August 19, 2014
Created August 21, 2012 at 5:03 PM

Alright here it is, my life laid out for everyone to see... haha...

My entire life I was the "heavy kid" tipping the scales in high school at a solid 300 lbs. Now 24, I'm at 195 and around 16% body fat... I'm pretty competitive at CrossFit these days and tend to sometimes take my training to extremes sometimes (2 - 3 workouts daily sometimes, different intensity levels of course, but I always have that "do more, be better" attitude, I think that attitude comes with losing weight)...

My problem is, and always has been, my eating habits. It's not that I eat terrible foods at all the wrong times. In fact, I eat pretty clean paleo, I just would like some tips and advice on when to eat and what to eat.

I've dabbled in zone, hated the constant measuring. Done strict paleo, tend to overeat albeit healthy foods and have tried Leangains, but I'm not sure I'm eating enough on that... I can't force huge meals upon myself to supplement (again maybe the heavy mindset)...

If my goal is to cut body fat, show some abs, and still have a 3 minute Fran (which is obviously possible, looking at the rest of the above average Crossfitters) where do I need to be, what do I need to do?

Any advice on how to eat, when to eat, and when to train would be so awesome and appreciated!

Sidenote - I work the typical 8-5 desk job... I tend to train after work with whatever my local CrossFit gym is doing for the day, and then I'll supplement something else around that (whether it's lifting or metcon)... This also affected my leangains, as I couldn't really do fasted training...

PLEASE HELP! THANK YOU!

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 22, 2012
at 02:42 PM

Yes! Don't drink your calories.

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4 Answers

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510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 21, 2012
at 05:12 PM

I'm pretty competitive at CrossFit these days and tend to sometimes take my training to extremes sometimes (2 - 3 workouts daily sometimes, different intensity levels of course, but I always have that "do more, be better" attitude, I think that attitude comes with losing weight).

There's your problem. CrossFit is good, and it's fun. It's very easy to overtrain which causes cortisol and insulin problems that keep you a bit chubby.

If you want to lean out, no more than 1 workout a day. Keep the metcons to maybe 2-3 times a week max. No silly hero workouts or long chippers, those are just dumb anyway. Lift heavy weights and relax.

My schedule is 4 metcons/week, 4 lifting days/week (yes, that means a few two-a-days). But I fully admit to overtraining because I enjoy it, and if I wanted to lean out, I know the solution is to cut the metcons. (I have a just over 3 Fran, so you don't need that two-a-day nonsense to get your Fran time down.)

I don't weigh or measure my food, it's 100% strict paleo (whatever that means) and I always eat to satiety.

Order of operations that I always give people looking to lean out:

1 - 8-9 hours of solid sleep in a DARK room

2 - remove other stressors from your life

3 - dial in a strict paleo diet

4 - lift weights, walk slowly

1
5a739c24d8c83f27a168170d3c797506

(60)

on August 22, 2012
at 10:18 AM

One thing that has worked for me and is letting go of the post-wod protein shakes...not sure if you are doing this or not?? Try just a lean meat and a LITTLE potato or squash post-wod. And sleep is absolutely detrimental if you're training that much!!

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 22, 2012
at 02:42 PM

Yes! Don't drink your calories.

0
B7e1ad6bb9ab814b8e90bdad4a472d5e

on August 23, 2012
at 08:22 PM

forgot the name of the concept

But I'll try and explain it the best I can.

Basically start by Russian weightlifters when it would train in the morning MAIN training session and go have something to eat. they would have weight bench setup inside there living room and every hour on the hour they would do 60% to 70% of max weight and just do one to two representative then they go back to what ever Russian weight lifter would do in there off time.

for example I have done this for my handstand 80 seconds holds max. 65 % of is 52 second so on the hour every hour I do 52 second hold then I walk away I just do one.

example 2
every time you get up to go to the fridge I do 52 second handstand

This can be done with any exercise you wish

I find that this helps with over training even on your off days you can still do something if you wish And you don't get that urge to over train because you feel like doing something.

0
E6c14efded576a0bea38a2fe2beced6a

on August 21, 2012
at 05:16 PM

"it's 100% strict paleo (whatever that means)" Absolutely love that line.

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