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Old 07-19-2011, 06:52 AM   #1
Corey Wright
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Help leaning out

I started back zoning a few weeks ago to dial in my diet.

I do 25 P, 10C and 80F

I am ~200 pounds and 15- 17% BF

I do three CF classes a week which include a strength portion and ~10 min metcon. sometimes one of the metcons will be 20-30 min.

I do 2 strength days on the weekend which include sled pulls, etc.

Any advice on changing my macros to lose some BF.

I tried doing lower carb in the past and it wrecked me.
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Old 07-19-2011, 07:05 AM   #2
Dave Traeger
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Re: Help leaning out

You said you're 200lbs, but that means a different thing based on whether you're 5'3 or 7'3
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Old 07-19-2011, 07:52 AM   #3
Corey Wright
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Re: Help leaning out

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Originally Posted by Dave Traeger View Post
You said you're 200lbs, but that means a different thing based on whether you're 5'3 or 7'3
Right. 5'10" Sorry.
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Old 07-19-2011, 08:05 AM   #4
Rebecca Roth
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Re: Help leaning out

This is a pretty good place to start -
http://crossfitcc.com/2010/04/28/get...or-the-cfccer/ (wfs)
http://www.bodyrecomposition.com/fat...es-part-2.html (wfs - but as always, extremely verbose, prepare for wall of text!)
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Old 07-19-2011, 08:32 AM   #5
Brandon Sligh
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Re: Help leaning out

Quote:
Originally Posted by Corey Wright View Post
I started back zoning a few weeks ago to dial in my diet.

I do 25 P, 10C and 80F

I am ~200 pounds and 15- 17% BF

I do three CF classes a week which include a strength portion and ~10 min metcon. sometimes one of the metcons will be 20-30 min.

I do 2 strength days on the weekend which include sled pulls, etc.

Any advice on changing my macros to lose some BF.

I tried doing lower carb in the past and it wrecked me.
I am wondering, do you do any ab work at all? If so how much and what abs do you do? Also, what about running and how much running etc.
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Old 07-19-2011, 10:22 AM   #6
Andrew N. Casey
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Re: Help leaning out

Quote:
Originally Posted by Corey Wright View Post
I started back zoning a few weeks ago to dial in my diet.

I do 25 P, 10C and 80F

I am ~200 pounds and 15- 17% BF

I do three CF classes a week which include a strength portion and ~10 min metcon. sometimes one of the metcons will be 20-30 min.

I do 2 strength days on the weekend which include sled pulls, etc.

Any advice on changing my macros to lose some BF.

I tried doing lower carb in the past and it wrecked me.


when you say 25P, 10C, and 80F... is this your blocks? your grams? not exactly sure how this is "zoning"? and how many times a day do you eat this way? how are your meals broken down over a day?

you also didn't mention your food quality, i.e., the types of food you are eating to get your daily needs? are you eating mostly meat and veggies, or have you included alot of processed food, dairy, etc?

give us more details as far as macro breakdown, food timing, type of food eaten, etc...
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Old 07-19-2011, 10:22 AM   #7
Michael Dries
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Re: Help leaning out

Quote:
Originally Posted by Corey Wright View Post
I started back zoning a few weeks ago to dial in my diet.

I do 25 P, 10C and 80F

I am ~200 pounds and 15- 17% BF

I do three CF classes a week which include a strength portion and ~10 min metcon. sometimes one of the metcons will be 20-30 min.

I do 2 strength days on the weekend which include sled pulls, etc.

Any advice on changing my macros to lose some BF.

I tried doing lower carb in the past and it wrecked me.
Eat more, if i did my math right that's somewhere on the order of 2000 calories. I'm 184 and I eat 1.5 times that much on off days.

What are you lift numbers?
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Old 07-19-2011, 12:21 PM   #8
Corey Wright
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Re: Help leaning out

The 25P, 10C and 80F are zone block numbers

The ab work I do is generally in the metscons, toes to bar, knees to elbows, hollow rocks, situps.
Would you suggest I do more outside of this?

Running is also done in metcons.

my RM for deadlift is 385 and back squat is around 250.

Food quality, i think is very good pastured(chicken, beef and pork) and wild meats(deer and wild boar bacon with occasional elk, bison and ostrich), veggies, sweet potatoes and occasional fruit. Fat comes from coconut, avocado, and occasional nuts. Fish oil ~3g a day.
Dairy makes me stuffed up so I eat it very infrequently.
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Old 07-19-2011, 12:44 PM   #9
Shane Jensen
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Re: Help leaning out

If you want to lean out, eat less. I don't see how this is so complicated?

I'll add that while I'm no expert on the Zone I was under the assumption that the Athlete's Zone (going to 3-5x fat) was for people who had already achieved their desired leanness.
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Old 07-19-2011, 12:51 PM   #10
Adam Rosner
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Re: Help leaning out

I'd try ditching the crossfit, and instead walking. Keep 2-3 days of heavy lifting in the mix and then watch diet.
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