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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 05-01-2007, 09:12 AM   #1
Cameron Landies
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Ok so I joined the Army a a year ago and got back from BCT/AIT about 4 months ago. Before I joined I had never done any kind of real PT. I lost 50 lb's during training and before training I had lost 20. I was about 260 before I joined. So im down to about 195-200. I think I have one of the wierdest bodies on earth at this point. I'm 6'6 and I'm 200 lbs, 27 years old and still a total fat . It is really starting to bother me. I'm scoring 250's on my Army APFT I'm out performing 19 year olds in my unit that look like they are in great shape, so I'm getting a bit frustrated. I started crossfit about a month ago and I think its helping a lot but I think I might be missing somthing. I feel like I may need to be putting in more work than just the WOD to get rid of this body. My goal is to goto SFAS in 2 years and I am going to Airborne school in the fall, so I'm going to be adding some distance running to my WOD's. Anyhow any one out there with experience on body sculpting maybe, I dont want to look incredible, I just want to look how I feel, and that is a person who is in decent shape. I took some pics this morning so you can see what im workin with.

http://home.comcast.net/~vitaminc2o/IMG_2364.JPG
http://home.comcast.net/~vitaminc2o/IMG_2365.JPG

thanks in advance for any help anyone can offer.
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Old 05-01-2007, 09:17 AM   #2
Richard Paul Ham-Williams
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Just my pennies worth dude -

Good going on outperforming others and cutting down so much!

It looks like you could be very under muscled.

If you pack on a bit of lean tissue you would feel, look and perform a whole lot different.

Also your diet looks like it may need clearing up a little, or a lot depending on what it looks like at the moment?

Have you tried a starting strength type programme for building some muscle and strength?

Cheers

Ham
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Old 05-01-2007, 10:00 AM   #3
Cameron Landies
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My diet looks like this

Breakfast- 1 1/2 cups strawberrys 2 cups mixed berries 2 cups OJ and 55 grams of protien

snack- zone bar

lunch I'll have some chicken and fresh green beans, or 6 cooked egg whites w/ 1 yolk

snack zone bar

dinner 8-10 oz's of chicken with 2 cups of fresh green beans


I'm way weak to be honest with you, I can bench maybe 145 I have very small muscles, I know its a product of my inactive lazy life style before the Army. Should I be doing streanght training on top of crossfit?
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Old 05-01-2007, 10:18 AM   #4
David Wood
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Hi Cameron, and welcome to CrossFit!

Two or three thoughts:

a) give it time.

b) You really aren't eating all that much. I'll let other folks dissect your meals a bit more closely, but I honestly think you need a bit *more* fat (not much, but some), and maybe a bit less concentrated protein . . . I assume you're getting that 55 grams in the morning in a protein shake or something? Check the sugar levels on whatever your source. The 2 cups of OJ are also dumping a lot of sugar in you all at once; you may be getting a major insulin spike from that breakfast that is undoing the benefit.

I would try to get a bit more "regular food", less dependence of the shakes (assumed) and Zone bars. (I know, sometimes the convenience is really good.)

You could definitely consider just focusing on strength for 8 - 12 weeks. Search for "Starting Strength" by Mark Rippetoe here on the boards; it's sort of the "Bible" for folks who need to get their basic strength levels up (i.e., most of us).

Finally (and the old-timers knew this was coming): we have a policy here of requiring that posted links explicitly note that they are "work and family safe" (usually abbreviated as wfs or w/fs), or not.

We also like that you identify what the link is about (rather than just posting it) (which you did, thank you).

Yes, it seems kind of obvious from the context sometimes whether a link is w/fs or not, but still . . . we like the conscious attention to detail and to courtesy of posting it . . . every time.

Note: this does *not* mean that you can or should only post "safe" links . . . just that you please identify when they are, or are not.

Thanks a lot, and again, welcome!
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Old 05-01-2007, 03:54 PM   #5
Craig Van De Walker
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I think you need more muscle. Do some lifting in addition to crossfit. Starting Strength program, buy the book. Zone diet buy the book.

You look like what I have heard called "skinny fat" thin body but still high amount of fat.

Nice job outperforming the young guys!

I would not do very much distance running at all if I were you, maybe once in a while to test but it won't do anything to help your lack of muscle mass.

start zoning for real and cut out the high GI carbs in the morning (your OJ) add some good fat to your diet avocado, nuts, olive oil.

Be patient! Stick with it! A year from now things will be very different if you hang with the crossfit and supplement with some basic lifting (squat, Dl, BP, cleans, overhead pressing)

I would not stress about your weight it may go up or down in the short run, concentrate on getting stronger. If you get stronger and eat healthy you will "look much better" before too long!

Keep us posted and good luck!
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Old 05-01-2007, 04:01 PM   #6
Kevin McKay
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Here is some simplified zone/paleo stuff I put together

safe
http://www.simplefit.org/nutrition.html
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Old 05-01-2007, 04:42 PM   #7
Jason Lopez-Ota
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Add some good fat to your diet. Nuts, etc.
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Old 05-01-2007, 11:25 PM   #8
Bobbi Beglau Salvini
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Cameron: All great info. posted above. I will add that you have lost weight faster then is recommended to retain connective tissues between the fat layers and the skin. Congratulations on dropping 70 pounds! You don’t look fat to me. At 27 you picked an excellent time to drop the weight because your skin still has some ability to reduce. For a min. consider your measurement pre and post weight lose between your shoulder and pelvis. The difference is the amount of skin your body must absorb. The good news is you will be adding muscle and this will help. To build pecks, do your push ups with elbows out to the side. To bulk up do sets of sprints with a recovery jog when the CF workout calls for running. This will max. your testosterone production and help you bulk up.

Now for the part that is hard to say. Your body is similar to someone that has just had lipo-suction. You need to help the skin reconnect to your rib cage. Compression shorts should do the trick. Ware them at night also. Tell the guys they are a throwback from your cycling days if you’re embarrassed. Again, congratulations. You have substantially increased your chances of growing old with good heath.
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Old 05-02-2007, 06:04 AM   #9
Bill Russell
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Cameron,

Check the label on the Zone bars you are eating two of every day. If you are eating the bars I think you are, you might want to check the label. I think they are very high in sugar. I'm not sure if those bars fit the Zone carb/protein/fat balance or if they are just playing on the name to get you to buy them.

I eat the South Beach Diet bars, their nutrition label appeals to me more than the Zone bars.

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Old 05-02-2007, 07:29 AM   #10
Greg Hamilton
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congrats on outperforming many or most of the younger guys. that's very impressive in itself and shows you have mental toughness along with your physical abilities. i've never been in the military but i would think that combination is substantially more important than having the body of a gq model.

your physique reminds me of mma fighter tim sylvia with less muscle, and he doesn't train specifically to add muscle. you can.

you have some great advice here from some very experienced people. i hope you'll take it all in, use what makes the most sense to you, and follow a strict program. i emphatically agree with craig's first three sentences, 'you need more muscle. do some lifting in addition to crossfit. starting strength program, buy the book.'

apply the starting strength program 3 days per week and use crossfit metcon wod's between, OR use the 3 days on/1 day off crossfit schedule and alternate between starting strength and crossfit metcon wods. this would be strength/metcon/strength, rest, metcon/strength/metcon, rest, etc. if you didn't need to stay in optimal condition, i'd suggest using only the starting strength program, but in your case it would appear you need to keep an edge on conditioning other than pure strength. make sure you're getting plenty of protein and healthy fats.
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