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Old 04-19-2009, 09:52 AM   #1
Andrew Husband
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Leaning Out

I've been CrossFitting for over a year after years of college athletics and the standard weight training routines and absolutely love it. At 6'2" 190 lbs with 12-13% bodfat I ate 17 blocks (strict) for two months with good results before recently doubling my fat intake. I've gained a tad bit of weight but performance has remained solid.

My primary goals are performance based, so I get that we don't CrossFit in order to look good, but my question is:

What is the best way to get lean (7-8% bodyfat) while maintaining muscle mass and performance? I started doubling my fat and cutting carbs (and addding 3 blocks of fat for every carb block deleted per Robb Wolf) but not sure if this is the best way to lean out.

I dont want to drop to 16 blocks, then 15 as I get leaner, and have performance suffer along the way.

Anybody have any thoughts on this that can help me out? Thanks.
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Old 04-19-2009, 10:17 AM   #2
Brian Bedell
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Re: Leaning Out

Seems pretty obvious, drop back down to 1x fat and continue your "good results."
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Old 04-19-2009, 10:26 AM   #3
Andrew Husband
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Re: Leaning Out

Brian,

Thanks for the response. I'm actually going back down to 1x fat tomorrow and will continue that indefinitely. Is it usually the 7-8% mark where people double their fat? I hit a plateau after the two months at a strict 17 blocks and I had the old addage "you have to eat fat to lose fat" from Dr. Sears in my head.
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Old 04-19-2009, 12:03 PM   #4
Jason David
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Re: Leaning Out

I don't think you eat enough food.

17 blocks at over 6 feet tall?? Eat more dude!
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Old 04-19-2009, 12:36 PM   #5
Rachel Izzo
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Re: Leaning Out

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Originally Posted by Jason David View Post
I don't think you eat enough food.

17 blocks at over 6 feet tall?? Eat more dude!


I probably eat more than you and I'm 5' 2" 125 lbs
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Old 04-19-2009, 12:47 PM   #6
Caleb Whitfield
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Re: Leaning Out

That's probably the funniest thing I have ever seen on here! Seriously though, eat more. I am well over 6' and 17 blocks is barely enough to maintain. How clean were the 2 months on zone? If you want to get extra lean I'm afraid you are going to have to get extra strict on the cheats my friend. Good luck!
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Old 04-19-2009, 03:34 PM   #7
Noah Martin
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Re: Leaning Out

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If you want to get extra lean I'm afraid you are going to have to get extra strict on the cheats my friend. Good luck!


My problem exactly.
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Old 04-19-2009, 04:39 PM   #8
Andrew Husband
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Re: Leaning Out

Hi all,

My cheats on the Zone for those two months were one cheat MEAL every two weeks, so I was as strict as one could possibly be on the Zone. I measured and weighed everything and never slipped up until my cheat day. Usually, on the second week my cheat meal would be pizza and ice cream, and that's it.

In regards to 17 blocks, if I do the Zone calculations of 190 x .88 to find my lean body mass then multiply that by .7 or .75 then divide by 7 we come out to around 17 blocks per day.

Not sure how I could eat more and get leaner, especially based on my two months on the Zone. I can easily cheat once a month if need be
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Old 04-19-2009, 07:54 PM   #9
Rachel Izzo
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Re: Leaning Out

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Not sure how I could eat more and get leaner, especially based on my two months on the Zone. I can easily cheat once a month if need be
See Melissa Byers' blog
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Old 04-20-2009, 06:46 AM   #10
Brian Bedell
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Re: Leaning Out

Are you eating paleo foods? No grains/sugars? Depends on the individual, but I think people start having trouble with performance and/or getting leaner around 10%. Getting leaner then that is work, for most males.

I would not drop blocks.
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