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Old 01-03-2012, 07:05 AM   #1
Joey Shishineh
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Lightbulb Nutrition Advice

Body: 5'9, ~140#, BF~5%.
Exercise: 6-7 WODs per week
Some benchmarks: 325DL, 245BS, 3:35 Fran, 21:53 Filthy 50, 142.5 press
Current nutrition: I shoot for 30% carbs, 35%fat, 35%protein. I do eat dairy (greek yogurt and some cheese), very minimal bread and no pasta. I am currently at about 2000cals/day.

Typical day:
breakfast: 16oz coffee, 6oz plain nonfat Greek yogurt + handful trail mix OR eggs+trail mix
10am snack: 2-3 hard boiled eggs
lunch: 3-4oz turkey+ 1 slice cheese sandwich
2pm snack: Greek yogurt + trail mix
dinner: 1/2lb chicken/fish + lots of vegetables (usually sweet potatoes or a romaine/other vegetable salad)
Post-WOD (4x/week morning, 2x/week afternoon): 1.5 cups skim milk, 1 scoop EAS whey protein (~20g protein, ~4gcarb) and handful frozen berries.

After searching the forum and following 'calorie calculator' links, etc. There seems to be a huge discrepancy in what my daily intake should be. I would appreciate any advice on both my intake levels and macronutrient breakdown. Thanks in advance.
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Old 01-03-2012, 07:21 AM   #2
Mark E. Wallace
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Re: Nutrition Advice

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Originally Posted by Joey Shishineh View Post
After searching the forum and following 'calorie calculator' links, etc. There seems to be a huge discrepancy in what my daily intake should be.
What it "should be" in order to do what?

- Mark
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Old 01-03-2012, 07:24 AM   #3
Joey Shishineh
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Re: Nutrition Advice

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Originally Posted by Mark E. Wallace View Post
What it "should be" in order to do what?

- Mark
In order to continue to see gains in terms of CrossFit as sport. Nutrition to help me improve on my weaknesses - DL, BS, anything heavy.
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Old 01-03-2012, 07:38 AM   #4
Andrew N. Casey
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Re: Nutrition Advice

what are your current goals? what is your long term goal?
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Old 01-03-2012, 07:41 AM   #5
Joey Shishineh
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Re: Nutrition Advice

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Originally Posted by Andrew N. Casey View Post
what are your current goals? what is your long term goal?
2.) Individual lift/WOD goals: (number of * represent iterations)
-Reach the advanced CrossFit strength level
-Pull a 350# DL (325# on 111031)*
-150# snatch (145# snatch 111130)**
-265# Back Squat (245# on 111207)*
-165# OHS (145# on 111012)*
-150# Press (142.5# on 111121)*
-200# Clean (190# on 111208)
-55 consecutive pull-ups (52 completed on 111208)
-30 consecutive HSPUs (25 completed on 111123)*
-50 145# power cleans under 8mins (50 @ 135# in 6:46 on 111225)***
-Run 1 mile under 5:50 (5:54 on 110720)*
-Run 400m under 1min (1:03 on 110814)
-Handstand walk 50ft (38.5ft on 111203)**
-120 consecutive DUs (101 on 111129)**
-13 consecutive MUs (11 on 111111)*
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Old 01-03-2012, 07:57 AM   #6
Eric Montgomery
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Re: Nutrition Advice

Well, to start with I'd say 2000 calories isn't nearly enough for a grown man who's doing 6-7 workouts per week.

Then there's the fact that you're 5'9" and 140lbs--since you say you want to get stronger, you'd see a lot of benefit out of ramping up your food intake so you can gain 20-30lbs.

I also think you're underestimating yourself on your goals--why would you only be shooting for a 5lb gain on your snatch, 25lbs on your deadlift, and 20lbs on your squat? If you want to continue to get all-around fitter you should be aiming for much bigger strength increases.
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Old 01-03-2012, 08:53 AM   #7
Joey Shishineh
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Re: Nutrition Advice

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Originally Posted by Eric Montgomery View Post
Well, to start with I'd say 2000 calories isn't nearly enough for a grown man who's doing 6-7 workouts per week.

Then there's the fact that you're 5'9" and 140lbs--since you say you want to get stronger, you'd see a lot of benefit out of ramping up your food intake so you can gain 20-30lbs.

I also think you're underestimating yourself on your goals--why would you only be shooting for a 5lb gain on your snatch, 25lbs on your deadlift, and 20lbs on your squat? If you want to continue to get all-around fitter you should be aiming for much bigger strength increases.
could you please elaborate on 'ramping' my food intake? Just eat more of what I am currently eating? (@ the current level of macronutrient percentages?)

As for my goals, I should have specified that they are short term goals. Never really thought past the short term (except that I want to reach Advanced Level CF Total).
Long term may be:
2.) Individual lift/WOD goals: (number of * represent iterations)
-Reach the Elite CrossFit strength level
-Pull a 420# DL (325# on 111031)*
-225# snatch (145# snatch 111130)**
-315# Back Squat (245# on 111207)*
-225# OHS (145# on 111012)*
-165# Press (142.5# on 111121)*
-275# Clean (190# on 111208)
-100 consecutive pull-ups (52 completed on 111208)
-40 consecutive HSPUs (25 completed on 111123)*
-50 155# power cleans under 8mins (50 @ 135# in 6:46 on 111225)***
-Run 1 mile under 5:50 (5:54 on 110720)*
-Run 400m under 1min (1:03 on 110814)
-Handstand walk 150ft (38.5ft on 111203)**
-200 consecutive DUs (101 on 111129)**
-20 consecutive MUs (11 on 111111)*
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Old 01-03-2012, 09:02 AM   #8
Eric Montgomery
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Re: Nutrition Advice

My point on the goals was that stuff like a 5lb gain on your snatch can be the product of a good night's sleep or doing a better job warming up one day....it's just selling yourself short.

By "ramping up" I mean adding about 1000 calories to your daily intake if you want to get bigger and stronger. At 5'9" you could gain 20-30lbs pretty rapidly without getting fat. Your macro ratios are fine, you just need more of everything.
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Old 01-06-2012, 11:19 PM   #9
Brian Michaelson
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Re: Nutrition Advice

In my opinion, I think you are too focused on way too many goals. Pick one-three and really focus on them for a few months. If you focus on your squat, snatch and clean for example you will not only see huge increases in those lifts, but others that are directly transferable. Nutrition wise, eat..and eat A LOT! If you don't drink milk, might I suggest going to the nearest grocery store and picking up a gallon pronto and maybe a thing of chocolate syrup if you're feeling saucy!
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Old 01-09-2012, 07:58 AM   #10
Joey Shishineh
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Re: Nutrition Advice

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Originally Posted by Brian Michaelson View Post
In my opinion, I think you are too focused on way too many goals. Pick one-three and really focus on them for a few months. If you focus on your squat, snatch and clean for example you will not only see huge increases in those lifts, but others that are directly transferable. Nutrition wise, eat..and eat A LOT! If you don't drink milk, might I suggest going to the nearest grocery store and picking up a gallon pronto and maybe a thing of chocolate syrup if you're feeling saucy!
Thanks, I have narrowed my goals for this year:
Pull 350# DL
BS 265#
60 pull ups
3min Fran
Better technique on Oly lifts.

In terms of dairy intake I go through a gallon of milk and 40oz greek yogurt in ~5days. I am already eating every two hours and I feel full....ugghhh, back to the fridge to eat more....
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