Programming and Diet help!

[Nathan Schnur]

Hey everybody, I started focusing on crossfit about 4 weeks ago. Im looking to put on some muscle and to improve my body composition. Currently I am 6’1” 190lbs, around 11-12% bodyfat. My goal is to get to 8-9%, and to get ready to compete for my gym. Any and all help for my programming and diet would be much appreciated!
My Programming looks like this currently
Monday:
Sealfit-
-Work Capacity, Durability
PM- baseline, strength + some other lifts
Tuesday-
-Work Capacity, Durability
PM- baseline, strength
Wednesday-
-Work Capacity, Durability
PM- baseline, strength (press, hang clean, etc)
Thursday- Rest, Active rest ( 3-4 mile run)
Friday-
Sealfit-
-Work Capacity, Baseline, Durability
PM- Strength ( DL, Cleans, Snatches)
Saturday-
AM- Sealfit
-Crossfit WOD
PM- Strength- Squats- (front, back, OH)
Sunday- Rest
I am seeing some results, but my biggest question is for my nutrition. I am looking for help as to calories and macros. Right now my diet looks like
Meal 1. –
Oatmeal 30-40g carbs
Protein shake or egg whites- 25g protein
Meal 2.- typically a protein bar/shake or something about 20-30g protein, 30g carbs
Meal 3.- Usually post workout shake and some almond flour banana bread- 20g protein 30g carbs
Meal 4.
- Brown Rice- 40g carbs
-veggies-15g carbs
-chicken/eggs/lean meat- 30-40g protein
Meal 5.
-Protein Bar- 30g protein, 40g carbs
Maybe some Almond butter somewhere in the day.
I feel like something in my diet isn’t working, so Im looking for advice. I want to try to get into prime shape! Thanks!

[Katherine Derbyshire]

Well, you might start by eating more than I do...

Seriously, where's the food? Sure, it's five meals, but only one of them contains actual food and the quantities are pitiful for someone your size, even if you weren't doing two workouts a day. In particular, more fruits, veggies, and fats. You can't live on protein alone.

Second, if you're training for a competition the last thing you should be worrying about is bf%. Many people find they perform better at 10-12% than they do when they get leaner than that, and in any case you don't want to restrict calories because your workload is so high.

Katherine

[Nathan Schnur]

Thank you for the help. Im currently a student, so sometimes its hard to get a full real meal when im running between classes. I will definitely start stepping up the food!

[Spencer James]

The lack of fats kind of jumps out at me in addition to it being not a huge volume of real food. There's some quote on 70s big or something (and not to imply that their programming is your aim) that basically if you are having a hard time with energy in WODs, up your carbs; if you're not getting stronger, up your protein; if you're not recovering, up your fats. If you're completely performance driven, these might be decent rough guidelines to follow.

Dude, scrap the bars and shakes. It would be better for you and less expensive to eat real food. Plus your going to wither away and die doing SEALfit on that diet.

[Doug Blankenship]

Originally Posted by Rob Samuels

Plus your going to wither away and die doing SEALfit on that diet.

Exactly.

[Nathan Schnur]

Thanks for all the help! I will drop all the bars and shakes. This seems like a dumb question, but could my lacking volume of food be a reason that Im not improving as fast as some others, and maybe holding onto some more BodyFat? I know the BF is not as important as my times/weights, but still wondering. THanks you guys

[Franklin Steck]

Originally Posted by Nathan Schnur

Thanks for all the help! I will drop all the bars and shakes. This seems like a dumb question, but could my lacking volume of food be a reason that Im not improving as fast as some others, and maybe holding onto some more BodyFat? I know the BF is not as important as my times/weights, but still wondering. THanks you guys

Yes. If you do not provide your body with the energy it needs, you will not perform.

If you're starving yourself, your body is going to try and survive by conserving as much energy as it can; holding onto body fat.

[Nathan Schnur]

I appreciate all the help. Can anyone give me a ballpark figure for macros? thanks

[Tricia Magrini]

Originally Posted by Nathan Schnur

I appreciate all the help. Can anyone give me a ballpark figure for macros? thanks

This is going to vary based on experience, but I am much happier and perform best around 50-55F/25-30P/20C I lean out faster on higher fat and lower carb but am not a happy person that way.