Help Losing the Last Ten Pounds

[Charlie Vassallo]

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.

[sarena kopciel]

Where's the fat? And fruit is easy to overdo......

[Charlie Vassallo]

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?

[Darryl Shaw]

AIS Sports Nutrition Factsheet - Weight loss.

[Charlie Vassallo]

Anyone else?

[Arien Malec]

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.

[Charlie Vassallo]

I'm going from 15% to 10%. 195ish to 185.

As for my training, I do not want to give that up. My body and I don't like the two day schedule. I feel useless that way. I like the activity.

My numbers and everything are progressing extremely well. The weight isn't falling off like I thought it would.

My clothes fit really good.

I am by no means big, just want that last ten pounds gone to help me in WODs etc...

[Arien Malec]

I'm not saying give up your WODs forever. But weight loss requires taking in fewer calories than your body needs for daily requirements. Doing that in the context of 5x/week intense workouts is a recipe for pounding your body into the ground. 2x to 3x/week, focus on lower volume higher intensity weight training is best for weight loss.

[Charlie Vassallo]

Perhaps a very stupid question but will I not be burning more calories then I take in?

[Arien Malec]

Burning more calories than you take in, and taking in fewer calories than your body needs are equivalent statements. But the harder you work your body, the more damage you create that needs to be healed. If you do a lot of work and cut calories to generate fat loss, you are at risk of messing yourself up.

You have to do enough weight training to keep up your lean tissue, but you need less than you expect to maintain. Martin Berkhan's clients do 2x-3x/week and gain lean mass while losing fat. I've been working out every 3 days and improving body comp more than the modest weight loss (1 lb/week) could explain.