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 01-18-2011, 04:32 PM   #1
Tanner Doss
Member Tanner Doss is offline
 
Profile:
Join Date: Sep 2010
Location: San Antonio  TX
Posts: 3
Diet Help - Can't seem to trim the mid section

Hey everyone usually read a lot on here but never post, but I have been so frustrated lately I figured I would give it a shot.

I'm 24 years old 6 ft 194lbs ~14-15% body fat. However, all of that seems to sit right at my midsection. I'm a 305 bench, 415 squat, and 475 dead lifter on the strength side and on the CF side I run a 5k in ~23 mins, Fran ~3, and can about do 20 strict pull ups. I usually do strength days 3 times a week working with a 5-3-1 program, and Crossfit 2-3x per week with a long run on Sat/Sunday (5-8) miles.

As of now, I am pretty happy with my numbers strength wise but really think I could lean down and I realize this is all on my diet. After reading a lot of the threads on here I realize I probably don't eat as much as I need, which might be hindering my metabolism.

A usual day in my diet:

06:30 - Big bowl of Total Cereal (usually something quick)
09:00 - Couple handful of nuts (almonds/trail mix)
11:30 -12:30 - Workout
12:40 - Lunch Roast beef sandwich or chicken and guac sandwich apple couple granola bars
15:00 - handful of nuts
18:00 - Protein Shake (usually muscle milk or something similar)
20:00 - Usually a protein (Steak, Pork, Chicken) Carb (Rice/Potato/or Sweet Potatoes) and something green usually Broccoli/Asparagus

Couple nights a week I will drink a few beers or glasses of wine.

I know for as much as I train my body should be looking better than it is. So I have tried to become calorie deficient in order to lose some excess fats, but I feel like I should be eating more in order to keep the metabolism up.

Any suggestions on diets/meals/quick meals! would be great.
  Reply With Quote
Old 01-18-2011, 04:50 PM   #2
Matthew Baldwin
Member Matthew Baldwin is offline
 
Matthew Baldwin's Avatar
 
Profile:
Join Date: Feb 2009
Location: Asheville  NC
Posts: 19
Re: Diet Help - Can't seem to trim the mid section

Simple: lose the grains, eat a zone-diet (protein fat and carbs at every meal for starters... Total for breakfast is a total disaster); but you also are overtraining and won't lose the gut until you rest more and probably get better sleep than you do.

Also ditch the foods with added sugars, eg Granola bars.
__________________
My training log is Training Board. Follow me on Twitter at: @mcbalz or friend me on Facebook! Come visit us at Asheville Strength and Conditioning!
  Reply With Quote
Old 01-18-2011, 04:52 PM   #3
Tanner Doss
Member Tanner Doss is offline
 
Profile:
Join Date: Sep 2010
Location: San Antonio  TX
Posts: 3
Re: Diet Help - Can't seem to trim the mid section

I get 7-8 hours of sleep a night and I also listen to my body training wise...if I am hurting or run down I usually take a few days off.
  Reply With Quote
Old 01-18-2011, 05:07 PM   #4
Larry Hotchkiss
Member Larry Hotchkiss is offline
 
Profile:
Join Date: Aug 2010
Location: Maple Grove  MN
Posts: 333
Re: Diet Help - Can't seem to trim the mid section

in addition to food choices.....overtraining + lack of sleep + stress = high cortisol = fat retention.
  Reply With Quote
Old 01-18-2011, 05:11 PM   #5
Matthew Baldwin
Member Matthew Baldwin is offline
 
Matthew Baldwin's Avatar
 
Profile:
Join Date: Feb 2009
Location: Asheville  NC
Posts: 19
Re: Diet Help - Can't seem to trim the mid section

Oh yeah you should read more about Zone, Paleo, and ketogenic/low carb diets. Try reading about Martin Berkhan's Leangains system. Http://www.leangains.com/

It's likely that better nutrient partitioning (google it) and longer fast periods each day will help you reach your goals.

Finally, google carbs insulin and fat storage for a basic intro to the science of diet.
__________________
My training log is Training Board. Follow me on Twitter at: @mcbalz or friend me on Facebook! Come visit us at Asheville Strength and Conditioning!
  Reply With Quote
Old 01-18-2011, 07:17 PM   #6
Meghan Reid
Member Meghan Reid is offline
 
Meghan Reid's Avatar
 
Profile:
Join Date: Jan 2009
Location: Philadelphia  PA
Posts: 2,475
Re: Diet Help - Can't seem to trim the mid section

I'll bite.

If you've reeeealllly been reading a lot here, really and truly, you've got to know what we're gonna say. Or at least what I'm going to say.

1. Ditch the processed foods. This means cereal, granola bars, and bread.
2. Ditch all sugar that isn't covered in #1.
3. Eat more protein.
4. Eat more green veggies.
5. You may keep the protein shake but try to find the best quality one you can.
6. Eat more in general, and probably rest a little more. You're doing heavy strength training 3 days/week, heavy metcon the other 3 (presumably, if you're doing CF) and a long run on the weekend?
7. I'm going to half agree with Matthew, but disagree on the Zone part. You're a 24 year old guy. You don't need to obsessively count macros. Just eat more good stuff, less bad stuff, and you'll get where you need to be quickly.
__________________
Strength is more than just the number of plates on the bar. It is everything that is overcome with each lift. - Liz Edmonds My log (WFS).
  Reply With Quote
Old 01-18-2011, 07:27 PM   #7
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: Diet Help - Can't seem to trim the mid section

To echo everyone else, cut the grains (cereal/bread/granola bars), add more meat/eggs/vegetables, and watch those "few beers a few nights a week" adding up. Cheats are something you can get away with once you've met your goals, not while you're trying to get there.

Belly fat tends to indicate cortisol problems--make sure you're getting enough sleep and rest days.

Good news is your strength numbers indicate some muscle mass which will help you lean out pretty quickly as soon as you get rid of the junk you're eating.
  Reply With Quote
Old 01-18-2011, 07:53 PM   #8
Bob D Pratt
Member Bob D Pratt is offline
 
Bob D Pratt's Avatar
 
Profile:
Join Date: Aug 2010
Location: East Lansing  MI
Posts: 60
Re: Diet Help - Can't seem to trim the mid section

Quote:
Originally Posted by Eric Montgomery View Post
To echo everyone else,
I just started the paleo challenge on Jan. 1st and have lost 13 lbs mostly from my mid-section. I was the cortisol poster-boy
From the second day I felt better, slept better, had more energy and the weight started dropping off.
Do it for a month and report back to us.
NOTHING has ever made as dramatic a change in my life.
__________________
m-52years, 6'2" 198 lbs
  Reply With Quote
Old 01-18-2011, 07:57 PM   #9
Tanner Doss
Member Tanner Doss is offline
 
Profile:
Join Date: Sep 2010
Location: San Antonio  TX
Posts: 3
Re: Diet Help - Can't seem to trim the mid section

I usually lift monday tuesday rest or light accessory work wednesday lift thursday light workout friday morning (PT with my squadron) trust me that is nothing difficult and usually 2 of those 3 lift days ill do a quick crossfit (Fran, Grace, Angie...etc basically anything under 20 minutes) and try to get a long run/bike/swim on saturday or sunday
  Reply With Quote
Old 01-18-2011, 08:03 PM   #10
Jamie Gowens
Member Jamie Gowens is offline
 
Profile:
Join Date: Feb 2010
Location: Arlington  TX
Posts: 537
Re: Diet Help - Can't seem to trim the mid section

Quote:
Originally Posted by Tanner Doss View Post

I know for as much as I train my body should be looking better than it is. So I have tried to become calorie deficient in order to lose some excess fats, but I feel like I should be eating more in order to keep the metabolism up.

Any suggestions on diets/meals/quick meals! would be great.
a) stop eating crap.
b) crap is processed food. And sugar. And alcohol.
c) real food perishes.
d) if you're going to train hard, eat well. And a lot.

quick meals?
chicken and brussel sprouts with an avocado seems to work for my guy.
  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

BB 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
Comments Section Matthew Gogel Workout of the Day 22 06-02-2009 03:07 PM
Trim Down Benjamin Yore Nutrition 15 11-24-2008 12:18 PM
Flabby Geek to trim and Sleek? Kevin LeRoy Starting 18 08-23-2008 11:18 AM
comment section Robert Kurt Ladwig Starting 5 02-04-2008 04:52 PM
Question about exercies for the mid-section Tim Johnson Exercises 15 12-20-2004 05:54 AM


All times are GMT -7. The time now is 08:25 AM.


CrossFit is a registered trademark of CrossFit Inc.