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Old 09-28-2010, 01:34 PM   #1
Britton Bishop
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Nutritional advice for a petite female

Hi, all! I'm a newbie to the boards but have been crossfitting for a little over a year now. I've been having some major issues with weight loss, so I decided to look for some outside advice (since my boyfriend no longer wants the blame ). I believe he has actually posted a thread for me before, but anyways...

I've put on about 10lbs since I started, which I blamed on muscle gain (but not all of it because my body fat % isn't that much different ) I've been trying to get back down, but am having toooons of issues. I have the typical gymnast body due to years and years of it, so I tend to get pretty stocky when I start a workout program.

I'm 5ft tall and currently fluctuate around 121lbs. My goal is to at least get back down to 115lb. Ideal would be 110lb.

I CF 5 to 6 days a week at an affiliate with at least 4 of those days involving strength segments (olympic lifts, weighted pullups, gymnastic movements, etc.)

I zoned for a couple months when I first started, but when that wasn't going well I started calorie counting and keeping up with macros instead. I've been doing this for at least 6 months now (with minor success that haven't stuck). Up until these past 2 weeks I've been doing Paleo with little dairy, but now doing strict paleo (and still counting). I use to have a cheat meal on the weekends but cut that out as well.

For the past month my avg macros have been:
cal: ~1500
P: ~135g
C: ~65g
F:~75g

Any input would be greatly appreciated!
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Old 09-28-2010, 01:53 PM   #2
Aaron Brill
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Re: Nutritional advice for a petite female

I'd go back to some more Zone-ish amounts on the protein. At 135 grams of protein your eating 19 blocks which is too much for 5'0" and 115 - 130#. You didn't mention your bodyfat but I'm sure you can do the math and figure out your lean body mass. Then just feed that lean body 1 gram of protein per pound. I like the carbs and fat you listed.

Just my $.02. I'd like to know what you decide to do and how it works out.
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Old 09-28-2010, 02:00 PM   #3
Shane Jensen
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Re: Nutritional advice for a petite female

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Originally Posted by Britton Bishop View Post
My goal is to at least get back down to 115lb. Ideal would be 110lb.
From what I understand you've attributed your weight gain to added muscle as a result of training hard.

If that's the case (the ten pounds that you gained being mostly or all muscle) then why is this your goal? What do you hope to accomplish by getting back down to 110 pounds?
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Old 09-28-2010, 02:01 PM   #4
Brian Bedell
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Re: Nutritional advice for a petite female

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Originally Posted by Aaron Brill View Post
I'd go back to some more Zone-ish amounts on the protein. At 135 grams of protein your eating 19 blocks which is too much for 5'0" and 115 - 130#. You didn't mention your bodyfat but I'm sure you can do the math and figure out your lean body mass. Then just feed that lean body 1 gram of protein per pound. I like the carbs and fat you listed.

Just my $.02. I'd like to know what you decide to do and how it works out.
I might try working out less. Esp. if your sleep is lousy
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Old 09-28-2010, 02:08 PM   #5
Mark E. Wallace
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Re: Nutritional advice for a petite female

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Originally Posted by Brian Bedell View Post
I might try working out less. Esp. if your sleep is lousy
How is you working out less going to help her? And how do your workouts relate to her sleep patterns?
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Old 09-28-2010, 02:38 PM   #6
Wayne Riddle
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Re: Nutritional advice for a petite female

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Originally Posted by Mark E. Wallace View Post
How is you working out less going to help her? And how do your workouts relate to her sleep patterns?
They can relate to cortisol levels which can influence weight.
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Old 09-28-2010, 03:06 PM   #7
Mark E. Wallace
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Re: Nutritional advice for a petite female

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Originally Posted by Wayne Riddle View Post
They can relate to cortisol levels which can influence weight.
One of my stupid quips was in there. Probably not worth rereading, but give it a shot if you have the stomach/patience for it.

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Old 09-28-2010, 03:15 PM   #8
James Napier
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Re: Nutritional advice for a petite female

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Originally Posted by Mark E. Wallace View Post
How is you working out less going to help her? And how do your workouts relate to her sleep patterns?
I hope she's not staying up too late watching him work out.
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Old 09-28-2010, 04:33 PM   #9
Veronica Carpenter
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Re: Nutritional advice for a petite female

I'd cut the calories back to 1000. Back off the protein just a little and maybe go lower carb for a little while. I'd also throw in some 16-18hr intermittent fasts a few times/week.

Worked for this 5'0" 108lb female - I dropped the last 10lbs with the intermittent fasting.
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Old 09-28-2010, 04:37 PM   #10
Mike Kelley
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Re: Nutritional advice for a petite female

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Originally Posted by Veronica Carpenter View Post
I'd cut the calories back to 1000. Back off the protein just a little and maybe go lower carb for a little while. I'd also throw in some 16-18hr intermittent fasts a few times/week.

Worked for this 5'0" 108lb female - I dropped the last 10lbs with the intermittent fasting.
you don't think 1000 calories is a little on the low side? That's about 9 cal per lb
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