CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Nutrition
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Nutrition Diet, supplements, weightloss, health & longevity

Reply
 
Thread Tools
Old 05-26-2012, 05:27 AM   #1
Joshua Delane
Member Joshua Delane is offline
 
Profile:
Join Date: Jun 2009
Location: London  England
Posts: 5
Diet on strength cycle

I am currently coming to the end of a 6-week cycle of Crossfit with a strength bias.

I have been cross fitting for around 2 or 3 years on and off but recently have been following it religiously. I decided that strength was a major factor in me not being able to handle some WODs as Rx'd and so decided to try and make some strength gains. I follow the CFSB template lifting heavy 4 days a week with a short and heavy met-con afterwards. My strength gains have been quite slow during this process and have a feeling my diet is holding me back.

I am 6ft and weigh around 170lbs. 21 years old.

Some of my numbers - Back Squat - 265lbs. Deadlift - 350lbs. Press - 155lbs.

My goal is just to become an all round better athlete but I also don't wish to put on fat during this period (ambitious I know!)

An average day of eating looks like this;

Breakfast - 3 eggs whole, 4 bacon rashers, green tea
Workout
Post Workout - Whey protein shake and a banana
Snack - 2 apples sliced and dipped in a good amount of peanut butter
Lunch - Can of tuna, half an avocado, 2 sweet potatoes
Snack - Whey Protein shake, handful of nuts
Dinner - 3 Chicken breats, half an avocado and a big bunch of asparagus spears
Pre-Bed - Whey Protein shake

I have been stuck on the same weight for a while now and realise I'm probably on the light side for my height so was wondering if I am eating alright or need to adjust.

Any feedback would be much appreciated.

Josh
  Reply With Quote
Old 05-26-2012, 06:43 AM   #2
Frances Ballesteros
Member Frances Ballesteros is offline
 
Frances Ballesteros's Avatar
 
Profile:
Join Date: Jun 2011
Location: Madrid  Spain
Posts: 774
Re: Diet on strength cycle

Well, the easy answer is that if you're not gaining weight, you're not eating enough.

I would sub the protein shake for whole milk. More calories, more vitamins, etc. You could start by drinking 1 l a day and see how it goes. If you gain too much fat, cut back on calories, if it's not enough, keep adding food to your daily intake.
__________________
I love eating
  Reply With Quote
Old 05-26-2012, 07:52 AM   #3
Paulo Santos
Banned Paulo Santos is offline
 
Profile:
Join Date: Mar 2011
Location: Hopatcong  NJ
Posts: 2,164
Re: Diet on strength cycle

What is your current body fat %? If it is the low teens, then just eat to maintain weight or to gain 1/2 lb per week and your strength will go up, but your body fat should stay the same. I'm a huge fan of tracking food with MyFitnessPal because it has flat out worked for me and my co-workers.
  Reply With Quote
Old 05-26-2012, 08:30 AM   #4
Luke Seubert
Member Luke Seubert is offline
 
Profile:
Join Date: Jun 2011
Location: Lusby  MD
Posts: 1,559
Re: Diet on strength cycle

Joshua, there is one tweak to your post-workout meal you might want to consider. Hard exercise boosts Human Growth Hormone, which helps with gaining muscle. If you want to sustain the PWO burst of HGH, consume only protein and some fat in the two hours after exercise.

However, if recovery from exercise is paramount, along with replenishing depleted glycogen stores, then consume carbohydrate and protein in a roughly 4:1 ratio. This will get you recovered more quickly for additional work or exercise, but it comes at the expense of HGH and the muscle growth it promotes. That much carbohydrate dampens the PWO HGH surge.
__________________
Grinding off the fat one day at a time, one pound at a time - PaleoZone vs Morbid Obesity: An Odyssey (WFS)
  Reply With Quote
Old 05-26-2012, 08:46 AM   #5
Conrad Taylor
Member Conrad Taylor is offline
 
Profile:
Join Date: Feb 2012
Location: Birmingham  AL
Posts: 26
Re: Diet on strength cycle

Quote:
Originally Posted by Luke Seubert View Post
Joshua, there is one tweak to your post-workout meal you might want to consider. Hard exercise boosts Human Growth Hormone, which helps with gaining muscle. If you want to sustain the PWO burst of HGH, consume only protein and some fat in the two hours after exercise.

However, if recovery from exercise is paramount, along with replenishing depleted glycogen stores, then consume carbohydrate and protein in a roughly 4:1 ratio. This will get you recovered more quickly for additional work or exercise, but it comes at the expense of HGH and the muscle growth it promotes. That much carbohydrate dampens the PWO HGH surge.
Is there any proven evidence you have found that says a 4:1 carb/pro dampens HGH pwo; or, that cosuming only protein and some fat PWO sustains HGH levels?
  Reply With Quote
Old 05-26-2012, 09:07 AM   #6
Joshua Delane
Member Joshua Delane is offline
 
Profile:
Join Date: Jun 2009
Location: London  England
Posts: 5
Re: Diet on strength cycle

Paulo, I reckon I am in the low teens for body fat % but I like the idea of tracking what I eat. I'll give that site a go.

Luke, are you saying that I should ditch the banana and maybe instead opt for an extra scoop of protein? Also what is the window like PWO until I should be able to eat carbohydrate again if I want to maximise HGH?
  Reply With Quote
Old 05-26-2012, 09:31 AM   #7
Paulo Santos
Banned Paulo Santos is offline
 
Profile:
Join Date: Mar 2011
Location: Hopatcong  NJ
Posts: 2,164
Re: Diet on strength cycle

Quote:
Originally Posted by Joshua Delane View Post
Paulo, I reckon I am in the low teens for body fat % but I like the idea of tracking what I eat. I'll give that site a go.
if you have a smartphone, you should be able to download the MyFitnessPal app.
  Reply With Quote
Old 05-26-2012, 09:32 AM   #8
Kevin Benson
Member Kevin Benson is offline
 
Kevin Benson's Avatar
 
Profile:
Join Date: Oct 2009
Location: Parker  CO
Posts: 253
Re: Diet on strength cycle

A simple way to add some protein and calories would be to mix your protein shakes with whole milk. 1 serving of whole milk here in the US is about 150 calories and 8 grams of protein, so for you that would be a daily increase of 450 calories and 24 grams of protein.
  Reply With Quote
Old 06-01-2012, 05:50 AM   #9
Luke Seubert
Member Luke Seubert is offline
 
Profile:
Join Date: Jun 2011
Location: Lusby  MD
Posts: 1,559
Re: Diet on strength cycle

Quote:
Originally Posted by Conrad Taylor View Post
Is there any proven evidence you have found that says a 4:1 carb/pro dampens HGH pwo; or, that cosuming only protein and some fat PWO sustains HGH levels?
Conrad, for some additional information on sustaining high HGH levels through high protein, low-carb PWO meals; please refer to page 242 of the following pdf file from Rob Faigin's "Natural Hormonal Enhancement":
Chapter 21- Hormonally Intelligent Exercise (WFS).

This video from Dr. Mercola provides similar information:
Dr. Mercola's Presentation on High Intensity Exercise (Part 2 of 2) (WFS).

The following article provides a summary of the ideal carb to protein ratio for rapid recovery from exercise.
Eating After Exercise - What to Eat After a Workout (WFS).

Note that these two different protocols contradict one another. They are suited to different purposes for different athletes. If building or retaining muscle and boosting HGH are of primary importance, consume protein and fat after a workout, but no carbs. If recovery as rapidly as possible from exercise, so that you can follow up soon with more activity is paramount; then consume carbs and protein in a 4:1 ratio.
__________________
Grinding off the fat one day at a time, one pound at a time - PaleoZone vs Morbid Obesity: An Odyssey (WFS)
  Reply With Quote
Old 06-01-2012, 05:52 AM   #10
Luke Seubert
Member Luke Seubert is offline
 
Profile:
Join Date: Jun 2011
Location: Lusby  MD
Posts: 1,559
Re: Diet on strength cycle

Quote:
Originally Posted by Joshua Delane View Post
Luke, are you saying that I should ditch the banana and maybe instead opt for an extra scoop of protein? Also what is the window like PWO until I should be able to eat carbohydrate again if I want to maximise HGH?
To maximize HGH after a workout, eat protein and some fat as soon as possible thereafter, ideally within half an hour after exercise stops. Avoid carbs for two hours, or slightly longer if possible.
__________________
Grinding off the fat one day at a time, one pound at a time - PaleoZone vs Morbid Obesity: An Odyssey (WFS)
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Thruster strength cycle Tamara Cohen Fitness 29 08-26-2009 10:41 PM
What diet for strength cycle and fat loss? Matt Mendes Nutrition 8 04-16-2009 10:12 AM
Starting Strength Cycle Paul Sousa Workout Logs 2 01-30-2009 08:33 PM
When to stop Starting Strength cycle? Steven Quadros Workout of the Day 2 03-19-2008 04:39 PM
Cycle Diet Matt Walz Nutrition 0 08-26-2007 01:30 PM


All times are GMT -7. The time now is 11:19 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.