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Old 05-31-2012, 02:59 PM   #1
Fran Rose
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I need help losing the jiggle!

Hi all...new to the site and I really hope you can help me. I've been doing CF for a year and have seen amazing results (down 6 sizes WOOT!). My problem is I'm still jiggly (too much fat, not lean enough, whatever). I do CF 5-8 times per week: I follow CrossFit Endurance on my own for the most part, trying to increase my stamina. And I go to our local box a few times a month. The times just aren't good for me to go more often. I'm guessing my problem is with my diet. Although I track my workouts, I don't really track what I eat, but I do try to eat more on the days that I work out more. This is a typical day for me: 2 eggs scrambled with some veggies (a goodly amount), say broccoli, asparagus, peppers, mushrooms, tomatoes, etc. topped with a half an avocado or maybe I'll throw some olives in there. Most days I try to have a banana or an apple with or without peanut butter. For lunch, a piece of meat (leg quarter of a chicken, burger, pork chop, etc) and some veggies. The other half of the avocado might be thrown in there as well. I'm a nibbler so I might have some snacks in there (some healthy, some not so much). Dinner is whatever I have for lunch the next day. I try to eat something high protein within an hour of working out. Used to be a good Greek yogurt (16g of protein) but I was told if I want to lose weight don't eat dairy. I try to follow a pretty Paleo diet (no grains, no sugar, no dairy) but I "cheat" occasionally.

So from that cryptic description, can anyone help me figure out what I should increase or decrease in my diet?

thanks so much for your help.
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Old 05-31-2012, 03:05 PM   #2
Paulo Santos
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Re: I need help losing the jiggle!

You kind of answered your own question, but here is what you have to do to lose fat:


1: Reduce calories to lose 1 lb / week (This is where tracking your food comes in handy. MyFitnessPal is one of the best programs).
2: Strength Training 3-4 times a week (Limit your cardio to 3-4 Metcons).
3: Eat .7-1g protein / lb lean body mass (30-40% of your food should be protein).
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Old 05-31-2012, 05:42 PM   #3
Eric Montgomery
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Re: I need help losing the jiggle!

What's your current height/weight/estimated bodyfat percentage? How old are you? How much sleep do you get each night and is it good sleep? Are you active in the rest of your life outside the gym or do you have a desk job? What areas on your body are you carrying most of your fat? What are some of your numbers on the barbell lifts, for CF benchmark workouts, and stuff like 400m run, 500m row, 1 mile run, etc.?
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Old 05-31-2012, 06:36 PM   #4
Katherine Derbyshire
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Re: I need help losing the jiggle!

Ditch the snacks, or limit yourself to relatively low calorie choices: carrot sticks, not handfuls of nuts. Mindless eating is a good way to pile up a lot of calories in a hurry, without really being aware that you're doing it.

Otherwise, what Eric said.

Katherine
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Old 05-31-2012, 07:47 PM   #5
Fran Rose
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Re: I need help losing the jiggle!

Thanks! I'm 54, 5'3", hovering around 140, I have no idea what my body fat %age is, only that I can "pinch an inch" or 2. I've lost 45 lbs and several inches, from a tight 14 to a loose 6, so no complaints there. I think most of my fat is in the midsection and oddly on my back, although I think I'm fairly balanced and look good (so I've been told). I get a pretty good amount of sleep most nights. For a while I was waking every hour or so, that was rather annoying. But I seem to be sleeping much better, waking only once or twice through the night.

I have some issues with my neck and lower back, although the low back is much improved, the neck will likely never get better. The limited range of motion (can't look up) does hinder some of the movements (like front squat), I don't let it stop me from trying.

Back squat: 120
Front squat: 80
Bench press: 90
Dead lift: 120 (I think I can do better, just never think to do it)
Press: 70
Fran: 6:35, scaled considerably
Grace: 7:20, scaled
Helen: 12:44, scaled

I know, pretty bad.

I'm still working on running, so I don't have any times for distances...not even sure I could run a mile yet.
Rowing: 125m about 33 sec
250m about 1 min
500m about 2 min
1500m about 7 min

I do some biking, kayaking, swimming and xcountry skiing, depending on the season, but I do have a desk job.

I have a food tracker app, I'll do better with tracking what I eat. I had been taking supplements and vitamins, although I haven't in about a month. I will start that again tomorrow.

Your advice is truly appreciated, my goal is just to get more lean and a bit stronger. And I'd like to do a dead hang pull up by the end of summer

Fran
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Old 05-31-2012, 08:24 PM   #6
Eric Montgomery
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Re: I need help losing the jiggle!

My prediction is that your happiness with your appearance will vary in direct proportion with your improvements on your lift numbers and rowing/metcon times...in other words, chase performance-related goals and you're very likely to end up looking better.

Your lift numbers aren't bad given your age and size, but there's lots of room for improvement there....but obviously you'll need to stay within whatever limitations your neck and back injuries place on you. Bigger lift numbers=more muscle mass=lower proportion of bodyfat=improved body composition.

Doing 5-8 workouts per week probably isn't helping you, and adding CF Endurance on top of things is not in accordance with your "get stronger" goals. I think you'll see much better results if you focus a bit and get your training aligned with your goals, most likely by doing a program that has you lifting heavy 3-4 days per week and doing 2-3 shorter conditioning workouts per week.
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Old 06-01-2012, 04:26 PM   #7
Fran Rose
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Re: I need help losing the jiggle!

Thanks, Eric.
Don't get me wrong, I'm quite happy with my appearance. I actually like shopping again Now I just want to firm up, get rid of the remaining flub/softness, get stronger (the best brace is good muscles, right) and hope and pray my neck will improve as my low back did.

The 5-8 workouts includes CF Endurance. I workout with a small group (no trainer) M-W-F in the morning, T afternoon either CFE WOD on my own or at the local box and Sat at the local box or not at all. M, W or F afternoon I do the the endurance part of the CFE program. Not all three. I don't do anything on Th and Sun, except fun stuff (kayaking, biking, etc). I was rowing all 3 afternoons or doing another WOD, but as I was browsing this site and others, I realized I might be overtraining and that might be why I was waking so often at night. So I cut back to 1 time per week.

I have kicked myself in the butt, and I'm getting back on track with eating better (thanks Katherine) and taking vitamins and supplements. There are a couple different apps for calorie tracking but they both say I should be eating only 1100-1200 calories per day. That doesn't seem like nearly enough with the amount of work in CF. I get quite tired mid-day and often have to take a little power nap in my car during lunch. Is that indicative of something missing from my diet?

So when you say I should be lifting heavy 3 times per week, would that be max effort or just incorporated into the WOD? For example: M back squat, T dead lift, W thrusters/press, F bench press? or something similar? Or a bear complex or some other combination?

Thanks much!
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Old 06-01-2012, 04:54 PM   #8
Katherine Derbyshire
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Re: I need help losing the jiggle!

1200 calories seems on the low side given your activity level.

The post-lunch crash can indicate a blood sugar surge, then crash, which in turn might indicate that you're eating too many simple sugars and not enough fat, protein, and complex carbs. (This is unlikely if you're eating mostly paleo.) Or it could be a sign that you're not getting enough sleep at night. Or it could just be your natural rhythm. Plenty of cultures get up early, stay up late, and take a mid-day siesta, so I don't think naps are automatically a problem.

Katherine
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Old 06-01-2012, 05:14 PM   #9
Fran Rose
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Re: I need help losing the jiggle!

Thanks Katherine.
I am eating pretty much paleo...no sugar, no grain, no dairy. Well now and then I will have a little treat, but they are rare and small.

Would it be OK to incorporate my daily Greek yogurt (no sweetener added) back as my post WOD protein? I know it's not paleo, but it's so delish! I'm happy enough with my weight and even my size. Looking now to just firm up.

Fran
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Old 06-01-2012, 07:38 PM   #10
Paulo Santos
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Re: I need help losing the jiggle!

Quote:
Originally Posted by Fran Rose View Post
Thanks, Eric.
Don't get me wrong, I'm quite happy with my appearance. I actually like shopping again Now I just want to firm up, get rid of the remaining flub/softness, get stronger (the best brace is good muscles, right) and hope and pray my neck will improve as my low back did.

The 5-8 workouts includes CF Endurance. I workout with a small group (no trainer) M-W-F in the morning, T afternoon either CFE WOD on my own or at the local box and Sat at the local box or not at all. M, W or F afternoon I do the the endurance part of the CFE program. Not all three. I don't do anything on Th and Sun, except fun stuff (kayaking, biking, etc). I was rowing all 3 afternoons or doing another WOD, but as I was browsing this site and others, I realized I might be overtraining and that might be why I was waking so often at night. So I cut back to 1 time per week.

I have kicked myself in the butt, and I'm getting back on track with eating better (thanks Katherine) and taking vitamins and supplements. There are a couple different apps for calorie tracking but they both say I should be eating only 1100-1200 calories per day. That doesn't seem like nearly enough with the amount of work in CF. I get quite tired mid-day and often have to take a little power nap in my car during lunch. Is that indicative of something missing from my diet?

So when you say I should be lifting heavy 3 times per week, would that be max effort or just incorporated into the WOD? For example: M back squat, T dead lift, W thrusters/press, F bench press? or something similar? Or a bear complex or some other combination?

Thanks much!
On the days that you workout, you should eat more to compensate for the calories you burned. I don't know what program you are using, but 1200 calories seems a little low.
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