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Old 12-30-2008, 04:41 PM   #1
Alex Fullingim
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a little help, might be stalling

Be fore warned – kind of a long whine….

Little back ground, I am M/45 yo/ 5’10” / 220# with 20% BF. I have been doing crossfit or cross fit type workouts for a little over a year. Since starting my transformation (Jan 07), I have dropped 65 pounds.

I eat paleo (for the most part, no grains/ some cheese and protein shakes) – I eat 2800 calories a day, broke down into six meals. The fat/carb/protein %s are about equal.

I am on a 5/2 schedule with the xfit workouts – I work out at an affiliate (Crossfit Redding) I also run between 2-3 miles at lunch on Tuesday and Thursday (yes I double up on those days)

So, now for the whine….

I have been at 220# & 20% BF for some time now. I know I am improving in the work out world as my times are getting better. My heavy lifting has not improved – however I am not spending much time moving heavy weights. Most WODs are metcon.

A while back I dropped the calories to 2500 per day and lost four pounds in less than a month, but also gained 2% BF!!!!

Went back to 2800 calories and got back to the 220/20%.

Any suggestions on losing some BF%?

If I started to lift heavy in the evenings (I xfit during lunch), say one exercise per day M-W-F, will that be over doing it?

I am happy with “who” I am right now – it’s just those dang 20yo FFs I work with that are killing me!!!


Alex
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Old 12-30-2008, 08:16 PM   #2
Marcus Allen
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Re: a little help, might be stalling

Alex, just a couple of guesses...

Maybe too FEW calories for the work you're doing. This can cause the body to go into fat storage mode.

If your macro percentages are truly equal, try dropping some of the carbs and replacing with some protein and even more GOOD fat.

Check out Robb Wolf and The IF Life for great nutrition help. All links WFS.
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Old 12-30-2008, 08:59 PM   #3
Jamie J. Skibicki
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Re: a little help, might be stalling

Also, for gaining Lean Body mass, 3 large meals a day is more effective than many smaller meals. THis was done on a diet of 4500 calories.

I didn't see what happened to your lifts when you lowered the caloric intake or what happened to your run and metcon times. I would be more concerned with this than bfc.

If you want to get stronger, add some 5 rep or less work in before your met con style workouts. I would do I lift per day.

This will certain warrent an increase in calories.
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Old 12-31-2008, 09:42 AM   #4
Alex Fullingim
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Re: a little help, might be stalling

Jamie,
any sources for the following?

Quote:
Originally Posted by Jamie J. Skibicki View Post
Also, for gaining Lean Body mass, 3 large meals a day is more effective than many smaller meals. THis was done on a diet of 4500 calories.

Quote:
Originally Posted by Jamie J. Skibicki View Post
I didn't see what happened to your lifts when you lowered the caloric intake or what happened to your run and metcon times. I would be more concerned with this than bfc.
What is BFC?

I don't beleive we did any heavy lifting during the "test" period.

thanks
Alex
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Old 12-31-2008, 10:32 AM   #5
Patrick Walsh
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Re: a little help, might be stalling

How much sleep are you getting?

Ideally you'd be getting 9 solid hours a night, or so say's robb wolf:
WFS: http://*************/?p=55
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Old 12-31-2008, 11:09 AM   #6
Jamie J. Skibicki
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Re: a little help, might be stalling

BFC is body fat composition.

there was an article posted on Rips site that compared the increase in lean body mass in trained males split into two groups. they both ate 4500 calories split the same way between fat, protein and carbs. One group ate their food in three meals, one group did it in 5 or 6. THe first group gained more lean body mass and strength.

I'm still trying to find the article. when I do, I'll post it.
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