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-   -   Lost 40 lbs...Recovery questions (http://board.crossfit.com/showthread.php?t=42620)

Jeremy Crone 02-08-2009 02:18 AM

Lost 40 lbs...Recovery questions
 
I posted the below in the Fitness forum but it was recomended I post here to get some input on the nutrition side of things...read on and thank you.

I have been a cross-fitter for 4 months now - missing only 5 or so workouts during that time. I have also lost over 40 lbs during the same four months thanks to a balanced diet and ripping it on cross-fit. I have lost a total of 75lbs over the last eight months. I am 35/6-2/220.

My question is around the issue of recovery. I feel spent - stronger than I have ever been but mentaly, emotionaly and physically spent from the last eight months. Has anyone out there have any experience in this or suggestions on how to "recover."? My goals are now to maintain my weight at 220, loose the remaining fat resurves and build muscle.

More info: My diet consists of about 1,700 cal, 1:1 protein to carbs, 14 grms fiber almost no sugars or processed grains, breads, etc. A cheat day about once a week or so that consists of some popcorn or a little chocolate, etc. I take a multi vitamin as well as fish oil. I workout with cross-fit religeously and run about 6 miles a week ontop of CF and train in Aikido twice a week.

Looking for some perspective or suggestions from the CF community.

Thanks in advance.

Shawn Casey 02-08-2009 07:56 AM

Re: Lost 40 lbs...Recovery questions
 
Your not eating enough. Find a zone calculator on line, put in what it asks for. I think your eating about 700 calories too little for fat burning. You need to eat more than that for maintenance. More info is needed to get an accurate calculation. I reccommend using the measuring method zone mostly paleo diet.

Steven Matheson 02-08-2009 07:56 AM

Re: Lost 40 lbs...Recovery questions
 
1. What is your sleep like? 8+ hours per day>
2. IMO, you are drastically undereating. If you lost 40lbs in 16 weeks, that is MORE than 2 lbs per week, which some say is unhealthy. What I would suggest:

Eat more cals - work your way up to 2,200 per day over the course of two weeks. Bring your ratio up to 2:1 P:C.

What does your diet look like now?

Jeremy Crone 02-08-2009 12:48 PM

Re: Lost 40 lbs...Recovery questions
 
my diet right now consist of about .5 cup of oatmeal with .5 cup of milk for breakfast - occasionally with a piece of fruit. Lunch is usually half a sandwich with whole wheat bread and a couple olives or celery. Dinner is usually a 6oz piece of fish, chicken or beef with a side salad (lettuce, tomato, a little cheese) and honey mustard dressing. During the day I will snack on some nuts, celery or something like that but not a whole lot. I drink lots of water and will have a max of 8oz of fruit juice through the day (usually prune or cran).

For sleep, well it varies. I'm in the bar business and late nights are the norm. Last night I didn't see the pillow until after 4am so 7 hours gets me to 11am. I have three kids and missing half the day with them to get a couple extra hours usually doesn't happen. But I think I need more sleep.

what do you think?

Diesel

Steven Matheson 02-08-2009 02:57 PM

Re: Lost 40 lbs...Recovery questions
 
Quote:

Originally Posted by Jeremy Crone (Post 513748)
my diet right now consist of about .5 cup of oatmeal with .5 cup of milk for breakfast - occasionally with a piece of fruit. Lunch is usually half a sandwich with whole wheat bread and a couple olives or celery. Dinner is usually a 6oz piece of fish, chicken or beef with a side salad (lettuce, tomato, a little cheese) and honey mustard dressing. During the day I will snack on some nuts, celery or something like that but not a whole lot. I drink lots of water and will have a max of 8oz of fruit juice through the day (usually prune or cran).

For sleep, well it varies. I'm in the bar business and late nights are the norm. Last night I didn't see the pillow until after 4am so 7 hours gets me to 11am. I have three kids and missing half the day with them to get a couple extra hours usually doesn't happen. But I think I need more sleep.

what do you think?

Diesel

I think it sounds like you are allergic to vegetables. I'm sure lots of people will recommend you eat according to the Zone.

Your diet, IMO, wouldn;t be enough for a 120lb cardio bunny.

Shawn Casey 02-09-2009 12:36 PM

Re: Lost 40 lbs...Recovery questions
 
yup, not enough veggies. Zone.

Camille Lore 02-09-2009 12:43 PM

Re: Lost 40 lbs...Recovery questions
 
When I feel spent, I know I'm not eating enough.
Eat more, you'll feel the difference. You can still lose and not feel like garbage. Up your daily cals a few hundred at a time and see what it does for you.
Some days I eat 2300, most days I eat around 1700-1800. I'm a 5'4" chick and you can bet on days I go to Aikido I eat about 500+cals more.
I wore a heart rate monitor in class once that measured around 400 cals burned per hour btw.

Tate Rivera 02-09-2009 02:58 PM

Re: Lost 40 lbs...Recovery questions
 
Jus briefly looking at your food intake, it looks like you need more protein. You are not getting very much for your breakfast and lunch it looks like.

I don't know what, if anything, people mentioned in the fitness thread, but sometimes just taking a few days or a week off may be helpful.

Brady Herrin 02-09-2009 03:03 PM

Re: Lost 40 lbs...Recovery questions
 
More veggies. More protein. More fat. Less oatmeal, bread, and sugar. You should be putting some healthy oil on your salad instead of sweet honey mustard.

Remember: Fat doesn't make you fat. Fat give you energy. :) Good luck!

Jeremy Crone 02-09-2009 04:13 PM

Re: Lost 40 lbs...Recovery questions
 
This discussion has been very helpful and encouraging.

I think alot of it is psychological as I have been so conditioned to eat for weight loss. The thought of eating more freaks me out but I hear what your saying. MORE VEGGIES!

I am taking a week off of CF WODs and doing some light cross training activity and increasing my intake to 2,000 plus cals a day with a focus on protein and veggies.

I will let everyone know how it goes by the end of the week.

Cheers, Diesel


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