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Nutrition Diet, supplements, weightloss, health & longevity

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Old 02-28-2006, 08:38 PM   #1
Lee Lister
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Hi all,
I’ve been doing CF for the past few weeks, fairly consistently and I’m starting to feel like its working… I’m now starting to look at my diet; my eating plan in the past has been 6 meals a day, with a 40%P, 30%C, and 30%F split, total of around 2400 calories per day.
Worked out my requirements for a Zone diet, the split is similar, just 10% increase in Cabs and 10% reduction of the Protein levels. But the total calorie per day drops to 1630…. I’m concerned that this isn’t going to be enough!
In the past when I’ve dropped down below 2000 p/day I’ve felt a lack of energy…
By the way, my eating plan (and gym training) to date has enabled me to drop my weight from 125kgs, to 86kgs over the past 3 years. But I’ve come to a stand still in reducing body fat, so the reduction in calories may be what I need to do that.
Thoughts or experiences anyone could share with me on the calorie reduction would be appreciated?
Thanks Lee
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Old 03-01-2006, 05:10 AM   #2
Nick Cummings
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Try The Zone for 1-2 weeks and see what happens. If the results are good stay with it, if not make sure you were doing it correctly. If you were and there were no benefits, I doubt this will happen, drop it and go back to what works better.
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Old 03-01-2006, 05:51 AM   #3
Steve Liberati
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1-2 weeks is hardly enough. I'd give it at least 4-5 weeks in order to adjust/adapt to your calories reduction. Also, ~30% reduction in your kcals is rather drastic. I think you will be much better off gradually reducing your calories by at least 200-300 kcals a week. BTW, congrats on your past weight-loss accomplishments. Instead of tinkering so much with your diet, I'd try adjusting the volume on your training first. In addition to your Crossfit training (3on/3off), I'd also perform 30 mins of cardio first thing in the morning on an empty tank. I'd bet you will be pleasantly surprised with the results. Good luck!
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Old 03-01-2006, 07:49 AM   #4
Duncan Swain
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Does everyone recommend that cardio, if done separately from crossfit, should be done on an empty tank?
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Old 03-01-2006, 11:04 AM   #5
Steve Liberati
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Duncan,
Cardio on an empty stomach is one of, if not the the most effective way to burn fat. Since glycogen (stored glucose) and blood sugar levels are very low from an overnight fast, your body must rely on stored calories for energy. Fast forward about 20 minutes into your cardio session and your body turns to stored fat within the muscles and adipose tissue to provide its energy needs. So instead of using carbohydrates as fuel, your body is forced to tap into its secondary or reserve energy source; body fat!

BUT as with post-workout nutrition, morning cardio on an empty tank is a split topic around here.
Before taking one side, I highly recommend trying it for yourself for at least a month's time and see how your body responds. I'll bet you'll be amazed with the results.
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Old 03-01-2006, 05:10 PM   #6
Carl Herzog
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As to extra cardio on top of the WOD, ask yourself this question: What does extra cardio do that simply eating less won't do? Both options result in a calorie deficit. One is cheaper and takes less time.
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Old 03-01-2006, 05:39 PM   #7
David Wood
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Yeah, but frankly, it's harder . . . doing the cardio is easier (for me) than reducing the calories.
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Old 03-01-2006, 05:56 PM   #8
Steve Liberati
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Both guys make good points. However, sounds like her/his diet is spot on. Lost almost 40 kgs with her eating plan. That is the reason I suggested monring cardio to break through the plateau. Personally, I'd tinker with cardio/training before dropping calories. Thats just me. I hate feeling lethargic on a reduced/low calorie diet. Besides, if they are the right kind of foods in the right amounts at the right times...calories should not be an issue (assuming you are running a calorie deficit).
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Old 03-02-2006, 04:19 PM   #9
Lee Lister
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Thanks guys, food for thought (and no calories attached to that....)
I generally do the WOD in the morning, so extra cardio in the morning isn’t possible. I tried doing in the evenings, but work, family and life seems to get in the way of working out in the evenings, the reason I do WOD’s early.
I’m about to recommence my Martial Arts training, stopped a few years back, so I expect that to help.
I think I’ll try a mix of both, reduce the calories to around 2000 and add extra cardio, including the MA training, a couple of times a week where I can.
I’ll see how that goes for the next few weeks and let you know.
Again thanks for the feedback, Lee
P.S. I’m a guy…
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