Lost 40 lbs Now Looking to Maintain and Get Lean!

[Jeremy Crone]

Cross Fit has been amazing - i am in the best shape of my life.

I started Cross Fit in Sept 08 at 260 lbs. I have now lost 40lbs and am at my goal weight of 220. I am 35 years at 6-2. I feel great and want to maintain my weight but convert the remaining fat reserves into muscle to create a lean muscular physique.

My current diet is about 1,700 calories a day with about a 1:1 protein to carb ratio. Sugar intake is low and fiber intake is about 12 grams a day average.

I am considering starting a supplement routine as well as changing my diet to achieve the results I'm looking for but really don't know what it should look like.

Any information and comments are welcome and needed.

Diesel_Sled

[Zach S]

Fat cannot turn into muscle, if you still have fat then you will have to continue to eat at a deficit to lose the rest. 12g fiber is really low, is that including fruits/veggies? What supplements do you think you need and what for?

[Jeremy Crone]

I guess what I meant was to continue to loose fat while building muscle yet maintain my weight of 220.

Fiber intake does include fruits & veggies - I know it has been low but at a bit at a loss of how to increase without getting to heavy on the calorie count.

Regarding supps, don't know - that's why I'm posting the question. I know some take protein shakes (often with vitamin boosters and aminos)to boost protein intake, some take anabolic type muscle builders as a supplement to diet, etc. I don't want to take something just to take something if I can accomplish it through proper diet.

[Harley Jennings]

If you can stomach it man get yourself some Psyllium Husk powder. It is super cheap and a great way to get 7g of fiber per tbs. There aren't enough health sources of fiber here in Iraq, so I supplement with this stuff.

Warning, drink it fast because it will expand and become a thick gooey substance that you don't want to put in your mouth.

[Nick Repertorio]

Weigh and measure meats and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

http://journal.CrossFit.com/2003/11/...on-avoidin.tpl (wfs)
http://journal.CrossFit.com/2004/05/...sFit-journ.tpl (wfs)

[David Knutzen]

Oh, and by the way, great work on the weight loss so far! 40lbs is substantial, and quite the accomplishment. You've proven that you have the dedication now, so you'll absolutely be able to accomplish your goals with the info the other fellas are giving you here.

[Jacob Cloud]

Anabolic Diet would be perfect, IMO.

[Jeremy Crone]

Thanks guys. The transition from loosing weight to weight maintenance and muscle growth is proving more difficult than thought. Primarily mentally. I have become so used to a weight loss diet I am struggling with making a mental switch. Any suggestions or insight is welcome.

[Csubi Zambo]

How long did it take you to lose the 40 lbs?

I also drink the psyllium husk. Have a large glass of water right after as well.

[Ashley Helm]

1700 Calories seems awfully low. You could probably eat a lot more than that and still lose. I eat that many calories and I weigh 135 pounds.