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Old 09-02-2009, 02:10 PM   #11
Sam Padula
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Re: Summer of Crossfit Results

wait not trying to nit pick but are you 157 or 167 now, you've said both. i'm sure it was a typo but just curious
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Old 09-02-2009, 02:40 PM   #12
Joe Bernard
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Re: Summer of Crossfit Results

Quote:
Originally Posted by Brian Prochaska View Post
Some WOD comparisons:

Cindy: 30 (8/25) vs 24 (5/13)
CFT: 1045 (6/29) vs 1075 (5/24)
DT: 12:27 (7/24) vs 16:28 (4/14)
2mi run: 13:48 (8/16) vs 15:00 (6/21)
100ft lunge, 21PU/GHD... 10:45 (8/22) vs 12:44 (4/6)
Tabata SomeElse: 469 (8/10) vs 408 (5/1)
Front Sqx1: 325 (8/15) vs 315 (5/6)
FGB: 314 (8/5) vs 281 (3/29)
Nicole: 163/7rnds (8/1) vs 119/5rnds (3/30)
JT: 6:59 (8/3) vs 7:29 (3/15)
Lynne: 79/186=265 @170# (7/25) vs 70/131=201 @175# (3/22)
10K: 51:17 (7/30) vs 54:45 (7/1)

My Shoulder Press is down maybe 10-15 lbs(190/200), DL down 10lbs(450/460), Squat is about the same, Bench is down to ? (hardly bench ever)

I'm definitely happy about the progress.
Nice stuff, good job man.
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Old 09-02-2009, 06:27 PM   #13
Brian Prochaska
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Re: Summer of Crossfit Results

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Originally Posted by Sam Padula View Post
wait not trying to nit pick but are you 157 or 167 now, you've said both. i'm sure it was a typo but just curious
You're right. I weighed in at 157 on 8/24 after cutting nearly 10lbs for a weight loss competition (water loaded and fasting for a day). The pics were taken that morning. The competition lasted 16 weeks. I went from 183 at the first weigh in to 157 the last. I ate and drank a ton before the first weigh in.

I'm around 167 now after a weekend at Hilton Head Island and taking some rest days. I was steady around 164-166 before cutting.

Its been nice eating some big meals now, even though I can't eat much without feeling totally stuffed.
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Old 09-02-2009, 10:24 PM   #14
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Re: Summer of Crossfit Results

Amazing results, and further proof that crossfit is the best
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Old 09-02-2009, 11:01 PM   #15
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Re: Summer of Crossfit Results

is the best...for getting in shape and losing weight. Deleted part of it by accident**
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Old 09-20-2009, 09:54 PM   #16
Matthew Campato
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Re: Summer of Crossfit Results

Brian awesome results brother. Just one question. You stated Lots of cheating. Was hoping you could elaborate on what you at and counted as cheating. And how much is a lot?
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Old 09-21-2009, 07:55 AM   #17
Brian Prochaska
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Re: Summer of Crossfit Results

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Originally Posted by Matthew Campato View Post
Brian awesome results brother. Just one question. You stated Lots of cheating. Was hoping you could elaborate on what you at and counted as cheating. And how much is a lot?
Well, I loosely followed the Primal Blueprint / Paleo diet. My target was to reduce my carb intake to around 150 g/day or less but I only actually counted them a couple of days to spot check so I may have been all over the place.

I normally would eat 1-3 eggs, bacon/sausage and some sort of fruit or vegetables for breakfast and a cup of coffee with half and half and a teaspoon of sugar. Usually I'd cheat and have a small bowl of cereal too (All-Bran or GoLean crunch usually...fiber).

Lunch would be a big source of cheating since I occationally went to subway and would eat a double meat chicken breast 6" sub or have a few chips and salsa. Otherwise I'd eat a grilled chicken salad / taco salad/ fajita's or meat and veggies for lunch. (Lunch options around work are limited to mexican, subway, and southern cooking)

I normally cooked dinner and would have chicken/fish/pork, veggies, sometimes rice or sweet potato. Lots of spinach salad with apples, bacon, feta, olive oil, lemon juice and pecans (*tasty*). I had some dinners where I ate a roll or tortillas.

Snacks consisted of nuts (almonds, walnuts mainly), apples, pineapple, yogurt, or protein bar (nitro-tech) / protein shake. I'd snack at 10:00, 3:00 and before bed. I'd sometimes have a few bites of homeade ice cream.

Pre-workout I'd have a protein shake (1 scoop muscle milk, 1 scoop whey) and some Leucine and creatine mix (with sugar) (2-4g of each. Not much). Post workout I'd finish my shake if I didn't drink it all before the gym and then I'd eat dinner.

I drank close to 1gal water a day, coffee with breakfast, occational unsweet tea with lunch, 1-2 beers/wine a week at most. Sometimes I'd add poweraid or benefiber drink powder to my water for flavor.

I was pretty strict about avoiding any fried food, fast food, frozen dinners, etc. Much of the food was organic.

I did have a few IF periods as well. around 12hrs at a time. Basically, I skipped breakfast Saturday morning a few times and ate a late lunch.

I think my calories totaled around 2000-2500/day. I followed CF mainsite and threw in CFE 2-3x/wk. I did some extra lifting too, but not much.


I think that covers it. I didn't keep a food journal or anything like that, so I can't say exactly what or how much I ate. I just tried to lose around a pound or so a week. I lost quickly the first month, slowed for the next two, lost some more the last month and really cut hard the last week.

The best thing about this for me was that my stomach felt so much better. Eating less calories and cutting out the grains made me less bloated, less hungry, more energy. I did have a couple of days where I ate nearly no carbs and got a bit of a headache, but it wasn't bad at all.

Long response, I know, but I hope it answers your questions
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Old 09-21-2009, 11:33 AM   #18
Jason A Smith
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Re: Summer of Crossfit Results

Those are some awesome results. I am about the same size as you (check signature) and am hoping for those kind of strength numbers in the future. That diet sounds similar to mine. I am following Paleo, but not for weight loss, just for general health reasons.

Again, nice work.
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