zone/crossfit goal: is it possible?

[Matthew Manza]

Hey all,

I discovered zone and crossfit about 12 weeks ago and have seen some tremendous gains since I started. My current stats are as follows:

Body Weight: 260
Body Fat: 21%
Lean Mass: 204

I have 5-month goal to drop to 230 pounds and about 9% body fat, meaning I'll lean out around 210 pounds. Is this a realistic goal? It comes out to roughly adding 1 pound of lean mass and losing 7 pounds of fat per month. I'm on a pretty strict 3 days on, 1 day off crossfit schedule and 20 blocks per day with 1X fat.

Any suggestions/input would be greatly appreciated. Love the forum.

Cheers,

Matt

[Steven Low]

Go for it and see.

It's probably doable but you may need to tweak it here and there once your BF keep dropping.

Be wary if you're on caloric deficit because recovery isn't as good.

[Matthew Manza]

Thanks for the input - is there an optimal range of calories i should be shooting for at my size that will support lean muscle growth/energy/recovery while also promoting the loss of bodyfat?

[Steven Low]

That depends on your body/genetics.

If you end up maintaining the same weight for a while you might need to reduce cals. However, if you reduce cals and nothing happens then you might need to increase cals to get out of the body's starvation mode (where it keeps as much [fat] weight as possible).

So play around with it some until you get a good feel for it.

[Derek Weaver]

doesn't Lyle talk about slight bumps in kcals to reset leptin and other hormones at play with bodyweight regulation?

Good stuff over at his site.