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Old 01-23-2011, 07:57 PM   #1
Charlie Vassallo
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Join Date: Jan 2011
Posts: 36
Default Help Losing the Last Ten Pounds

Hey Guys,

So I'm getting a little frustrated at this point.

I've cleaned my diet and picked up the intensity in my workouts. I just want help losing the hardest weight - the last ten pounds.

My diet is mainly Paleo except for post-workout, where I have 1-2 scoops whey protein and 2-3 scoops Gatorade. Each meal is some sort of protein, veggies and a ton of fruit.

I am doing IF which usually lasts between 14-16 hours.

7:am - Wake up
8:am - Work
12: First meal usually
2-3: try to have another meal (sometimes I can't)
3: home from work and off for a run - I run to CF (50-60 minutes 3x per week)
4: CrossFit -
6: Home and PWO Meal
7-8: last meal of the day

My Workouts are usually like this:

Run to CF 3x per week, the other 1-2 times I walk there (25 minutes)
5/3/1
Westside Hybrid type program
Assistance Work
Prowler/Sled or CF WOD

Where am I going wrong?

Not eating enough?

Should I cut back on the fruit and up the veggies to avoid some more of the sugar?

Thanks for any advice.
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Old 01-23-2011, 08:11 PM   #2
sarena kopciel
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Join Date: Dec 2006
Posts: 674
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Where's the fat? And fruit is easy to overdo......
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Old 01-23-2011, 08:17 PM   #3
Charlie Vassallo
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Posts: 36
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I take 2-3 caps of Omega per day.

Cook with Coconut Oil or Extra Virgin Oil.

Can't do Almonds as they upset my stomach so I'll add Olives at times.

This is not good is it?
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Old 01-24-2011, 04:54 PM   #5
Charlie Vassallo
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Anyone else?
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Old 01-24-2011, 05:20 PM   #6
Arien Malec
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Posts: 2,035
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Which 10 lbs are you trying to lose? Big difference if you are going from 10% to 5% ( from seeing your abs to seeing your striations) or from 15% to 10% or from 20% to 15%.

In general, you are doing way too much work if your goal is fat loss. Use strength training to keep lean muscle mass, and use diet to take off the fat.

Try 10-12 weeks of lifting 2x week, on a 5/3/1 2x week schedule (squat + bench day 1, DL + press day 2, limited assistance, no metcons/prowler). On those days, eat over maintenance, high carb + protein, with most of the carbs PWO.

The other 5 days, eat high protein, low carb, moderate-low fat, under maintenance.

E.g., if you weigh 180 lbs, eat 2700 calories 2x week on your workout days, and eat 2000 calories 5x week on your non-workout days. Do some light fasted walking every morning.
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Old 01-12-2012, 07:47 AM   #7
Simon Lowell
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Join Date: Jan 2012
Posts: 7
Default fat loss

Hi Charlie,

Try this workout http://www.jacksayz.com/2012/01/11/t...-strengthener/ whilst dieting and supplementing it should give you that extra boost.

Best of luck and let me know how you got along.

rgds,
Simon
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