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Nutrition Diet, supplements, weightloss, health & longevity

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Old 12-05-2006, 08:46 AM   #1
Max Seid
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Recently I have been tryin to gain a little bit of weight. I've dropped a decent amount of weight and size since I have been doing crossfit. Although I am performing much better since I started, I' m trying to get a little bit of size back. The only way I have ever been able to achieve this is to include grains in my diet and in doing so I lower my fat blocks. Here's a typical day of eating:

7:30 (Breakfast) - Bowl of oatmeal, blueberries, 20-30 Almonds, protein shake.

10:00 - Zone Bar (Recently I have been trying a Lara Bar and some beef jerky)

12:00 (Lunch) - Tuna Sandwich (5 oz. tuna, 2 slices of whole wheat bread), a tomato, and a bell pepper. Sometimes I have an apple as well.

3:00 - Snack similar to 10:00

5:00 - Pre-Work out meal (Apple and almonds). Low carb protein shake for post work out.

7:00 (Dinner - 45 min to an hour after taking shake) - 6 oz. Chicken Breast, steamed mixed Vegetables, Salad w/ tbsp of Olive Oil and Balsamic Vinegar.

Is this the right way to attempt to gain some size back?
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Old 12-05-2006, 09:07 AM   #2
Jared Buffie
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I'm no expert, but it would seem to me that you need more protein, and more calories period.

11oz of protein from animal sources doesn't seem like enough to me to create an anbolic effect in your body. Especially considering the catablic effects of most WOD's.

Throw in a pound of ground beef (preferably grass-fed). Eat the skin from the breast, or switch to thighs. If you're trying to grow, fat is your friend, not the enemy.
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Old 12-05-2006, 09:11 AM   #3
Becca Borawski
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Agreed - you need to eat more in general! Not sure why you're lowering your fat blocks, either.
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Old 12-05-2006, 01:13 PM   #4
Jon Gilson
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Max,

Lara Bars contain soy protein--not the end of the world, but it is a phyto-estrogen.

This means it mimics the effects of the hormone estrogen in your body. Not a good thing for us boys.

If you want to gain mass, eat. Ideally, add full blocks (7g pro, 9g carb, 1.5-3g fat), not individual macronutrients.

It's going to be a trial and error procedure. Eat a little more, see what it does, tailor to suit.

Best of luck, whippersnapper.

Best,

Jon
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Old 12-05-2006, 01:43 PM   #5
Max Seid
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Jon, do you still go with zone bars for snacks during the day?
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Old 12-05-2006, 02:17 PM   #6
Eva Claire Synkowski
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actually, lara bars dont contain soy protein. they only contain some fruits and nuts, so protein is only ~5 g per bar. ok as a carb source, but still need to supplement protein.

crossfit wods and strict zone are an awesome combination for gpp, not for mass gain. its going to be a tough battle to keep the extra lbs on while regularly doing crossfit.
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Old 12-05-2006, 07:11 PM   #7
Jeffrey Crawford
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Maybe the diet is not the only thing to point at? Maybe you should try to work in some ME days as well as crossfit.
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Old 12-05-2006, 07:26 PM   #8
Mike ODonnell
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Simple equation...the more metcons you do, the more calories you burn. If size is your goal now, Jeff makes a good point to hit the weights plus up the calories. Protein builds muscles...so get more.
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Old 12-05-2006, 09:22 PM   #9
Max Seid
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Thanks for the input everyone.
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Old 12-07-2006, 11:46 AM   #10
Jon Gilson
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Max,

I actually use Balance Bars. They don't use a soy protein, although a majority of the carbs come from sugar alcohols. They're my vice, no doubt, but very convenient.

EC is right about the Lara bars--my bad.

The Zone, AS PRESCRIBED, won't help you put on mass. However, if you up the blocks, it will allow you to gain mass sensibly, drawing your excess calories from a balanced macronutrient profile.

I know you're not going to stop doing metcon work, so you'll have to up the food!

Best,

Jon

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