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Allen Van Norden 07-27-2009 07:53 AM

Need answers on why I can lose weight?
What's going on everyone,
I have been cross-fitting for around 3 months and when i started i was 257lbs and 18% body fat. Since then I have lost 7lbs an i have gained a ton of lean body mass. my body fat is down to 12% which i love, but I'm trying to get down to about 210 or around 200lbs. I train using the max effort black box template that i love 3 days out the week with 2 met-cons as well. i also throw in stadiums runs for 45 min on two of my black box days. I follow the 4 block zone diet and also i come from good genetics so i tend to gain mass pretty fast. Any suggestions ?

Steven Low 07-27-2009 09:16 AM

4 blocks...? For how many meals?

What's your total caloric intake (in fitday)? What kinds of foods are you eating?

What have you been doing the past few weeks for workouts?

Cut out the 45 minute runs.

Allen Van Norden 07-27-2009 11:47 AM

I do the basic zone start up from crossfit 4 pro-4 carbs 4 fat for all 5 meals everyday for breakfast i eat 4 eggs 2 apples 12 almond / lunch 4 ounces of tuna or chicken with 3 cups of green beans or spinach and a hand full of almonds or pecans and all my other 3 meals are the same as lunch. for my workout I use the MEBB template day one is a power cleans max effort with a 15 min crossfit workout my weight for cleans is 5 reps of 290 the next day i do a metcon the last one i did was 400m run 30 kb swings with 30 pull ups 4 rounds for time. etc
day split:
day 1 max effort - full body + crossfit
day 2 metcon
day 3 max effort - lower body + crossfit
day 4 metcon
day 5 max effort - upper body + crossfit
day 6 rest
day 7 rest

Mike ODonnell 07-27-2009 03:19 PM


Originally Posted by Allen Van Norden (Post 60636)
also i come from good genetics so i tend to gain mass pretty fast. Any suggestions ?

Bottle your genes and sell lucky bastard. :)

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