Lose all the weight? or find balance with muscle gain, and toning?
Crosfitjunkie
Posts: 127 Member
So I am writing this, because I wanted to know if others were experiencing the same thing I was. So I am 6'2'' and 226 lbs, and have lost 50lbs in last two years. I started doing crossfit everyday incorporating in cardio, and weight training for 30 minutes everyday no breaks. I have found over the last 2 months that I cant seem to lose any more weight even with a deficit of 400-600 calories a day after working out. I do notice however that I am building some muscle, and have started to tone up everywhere which is nice, and one of my goals. I do understand that muscle = weight gain. So I need to ask everyone, where do you go from here? Should I expect to lose more weight in this body frame, Should I be more concerned with losing more weight, and get down to what the doctors say is my ideal weight at 185lbs per BMI......Looking for some insight or experiences from others to help me understand where those who have seem to hit a wall in their weight loss goals, but are toning nicely, and gaining muscle and what an ideal weight should be for someone looking for someone my height with the understanding of incorporating some muscle gain and toning....
Thanks!
Thanks!
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Replies
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Recalculate your goals, and start weighing your food. All of it. You aren't eating at a 400-600 calorie deficit if you've stalled out.
Also, "toning" = low body fat, and muscle gain. Generally speaking, you can do one or the other, but doing both is extremely slow.
Either eat at a deficit to lose bodyfat, or get serious about your strength training (get rid of the silly crossfit regimen - it's dangerous and lousy form) and eat at a small surplus to gain muscle.
What are your macros? I suggest you eat at 40/30/30 (carbs, fat, protein) whether cutting or bulking, to maximize your muscle growth/retention.0 -
Are you happy with your measurements? I'd go from those. If you are weighing the same and your clothes are looser then perhaps you are recomping. It's been known to happen with Crossfitters.
Protein .8g per pound of body weight.
Fat .35g per pound of body weight.
Fill the rest with carbs. Whether bulking cutting or maintaining. the three macros are extremely important.
Go to the bulking forum for expert advice!
Oh and congratulations! Watch out for injuries though. Hospitals see a mighty lot of injuries from crossfit due to the competitive and fast group approach. That's why it gets a bad rap. I don't like the idea of it at all. But I'd probably enjoy it if I wasn't having to watch old injuries like a hawk and lift in perfect form.0 -
curious - have you been lifting the entire two years?0
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Springfield1970 wrote: »
just trying to figure out if he really is adding muscle in a deficit, i.e. newbie gains..
OR
if he is eating at or above maintenance and doing recomp/ slow bulk?
OR
reduction in body fat + increased water retention is making muscles appear to be bigger...
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Recalculate your goals, and start weighing your food. All of it. You aren't eating at a 400-600 calorie deficit if you've stalled out.
Also, "toning" = low body fat, and muscle gain. Generally speaking, you can do one or the other, but doing both is extremely slow.
Either eat at a deficit to lose bodyfat, or get serious about your strength training (get rid of the silly crossfit regimen - it's dangerous and lousy form) and eat at a small surplus to gain muscle.
What are your macros? I suggest you eat at 40/30/30 (carbs, fat, protein) whether cutting or bulking, to maximize your muscle growth/retention.
Thanks for the advice. When you say doing both is slow does this mean you shouldn't expect to see good to great results in a year or two? I am in it for the long haul, as it is becoming addicting.
As far as my macros you are suggesting those numbers in grams?
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Springfield1970 wrote: »Are you happy with your measurements? I'd go from those. If you are weighing the same and your clothes are looser then perhaps you are recomping. It's been known to happen with Crossfitters.
Protein .8g per pound of body weight.
Fat .35g per pound of body weight.
Fill the rest with carbs. Whether bulking cutting or maintaining. the three macros are extremely important.
Go to the bulking forum for expert advice!
Oh and congratulations! Watch out for injuries though. Hospitals see a mighty lot of injuries from crossfit due to the competitive and fast group approach. That's why it gets a bad rap. I don't like the idea of it at all. But I'd probably enjoy it if I wasn't having to watch old injuries like a hawk and lift in perfect form.
Hi. I am definitely pleased with the progress, but I want more. Thanks for the congrats. I will definitely watch out for injuries, and I am contemplating getting some further advice / training from some qualified weight lifting trainers to make sure I stay in good form.0 -
what is your current body fat % OP?0
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Springfield1970 wrote: »
just trying to figure out if he really is adding muscle in a deficit, i.e. newbie gains..
OR
if he is eating at or above maintenance and doing recomp/ slow bulk?
OR
reduction in body fat + increased water retention is making muscles appear to be bigger...
Hi. If I had to choose from these three options I would say #1 is probably more likely. I had been running for the last 2 years, but incorporated the weight training piece / crossfit piece over the last 6 months. But I am truly in a deficit of 400-600 calories according to the food tracking info on this site. Not sure how accurate food data is, and calorie burn is on this site, but any advice would be appreciated thanks!
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Hey Charger fan. read this
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p10 -
Crosfitjunkie wrote: »Springfield1970 wrote: »
just trying to figure out if he really is adding muscle in a deficit, i.e. newbie gains..
OR
if he is eating at or above maintenance and doing recomp/ slow bulk?
OR
reduction in body fat + increased water retention is making muscles appear to be bigger...
Hi. If I had to choose from these three options I would say #1 is probably more likely. I had been running for the last 2 years, but incorporated the weight training piece / crossfit piece over the last 6 months. But I am truly in a deficit of 400-600 calories according to the food tracking info on this site. Not sure how accurate food data is, and calorie burn is on this site, but any advice would be appreciated thanks!
six months being new to lifting then yes you would have some newbie gains, but if you are still in a deficit you would expect those to start petering out about now.
Do you use a food scale to weigh all solid foods?0 -
Thanks! No I do not currently weigh my foods, but I am however measuring portion size per food package serving size label info. Do you have suggestions on a good scale?Crosfitjunkie wrote: »Springfield1970 wrote: »
just trying to figure out if he really is adding muscle in a deficit, i.e. newbie gains..
OR
if he is eating at or above maintenance and doing recomp/ slow bulk?
OR
reduction in body fat + increased water retention is making muscles appear to be bigger...
Hi. If I had to choose from these three options I would say #1 is probably more likely. I had been running for the last 2 years, but incorporated the weight training piece / crossfit piece over the last 6 months. But I am truly in a deficit of 400-600 calories according to the food tracking info on this site. Not sure how accurate food data is, and calorie burn is on this site, but any advice would be appreciated thanks!
six months being new to lifting then yes you would have some newbie gains, but if you are still in a deficit you would expect those to start petering out about now.
Do you use a food scale to weigh all solid foods?
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Crosfitjunkie wrote: »
Thanks! No I do not currently weigh my foods, but I am however measuring portion size per food package serving size label info. Do you have suggestions on a good scale?Crosfitjunkie wrote: »Springfield1970 wrote: »
just trying to figure out if he really is adding muscle in a deficit, i.e. newbie gains..
OR
if he is eating at or above maintenance and doing recomp/ slow bulk?
OR
reduction in body fat + increased water retention is making muscles appear to be bigger...
Hi. If I had to choose from these three options I would say #1 is probably more likely. I had been running for the last 2 years, but incorporated the weight training piece / crossfit piece over the last 6 months. But I am truly in a deficit of 400-600 calories according to the food tracking info on this site. Not sure how accurate food data is, and calorie burn is on this site, but any advice would be appreciated thanks!
six months being new to lifting then yes you would have some newbie gains, but if you are still in a deficit you would expect those to start petering out about now.
Do you use a food scale to weigh all solid foods?
I would suggest getting a food scale and weighing ALL of your solids. More than likely you are underestimating your calories and you are not really in a 400 to 500 calorie deficit.
you can find one on amazon for 20.00 or at a local mall ...
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Actually when I hit goal weight, I'm going to try something. I'm going to exercise daily, eat as much as I want, but keep my carbs between 15 and 35 and see if I can stop counting calories and still maintain. Of course I'll keep a very close eye on the scale during this experiment.
I suspect cheese might be a problem, though.0 -
Actually when I hit goal weight, I'm going to try something. I'm going to exercise daily, eat as much as I want, but keep my carbs between 15 and 35 and see if I can stop counting calories and still maintain. Of course I'll keep a very close eye on the scale during this experiment.
I suspect cheese might be a problem, though.
15 to 35 grams of carbs or percents?????0 -
Crosfitjunkie wrote: »Recalculate your goals, and start weighing your food. All of it. You aren't eating at a 400-600 calorie deficit if you've stalled out.
Also, "toning" = low body fat, and muscle gain. Generally speaking, you can do one or the other, but doing both is extremely slow.
Either eat at a deficit to lose bodyfat, or get serious about your strength training (get rid of the silly crossfit regimen - it's dangerous and lousy form) and eat at a small surplus to gain muscle.
What are your macros? I suggest you eat at 40/30/30 (carbs, fat, protein) whether cutting or bulking, to maximize your muscle growth/retention.
Thanks for the advice. When you say doing both is slow does this mean you shouldn't expect to see good to great results in a year or two? I am in it for the long haul, as it is becoming addicting. As far as my macros you are suggesting those numbers in grams?
Percent. 40/30/30 is a ratio, effectively. If that were grams, you'd be one hangry guy! haha.
You will see results either way, but bulking/cutting is considerably faster than an at-maintenance recomp.
I'm kind of forced into a maintenance recomp, as I need to stay within my weight division for competitions, so I can attest that any progress is very slow this way.0 -
Percentages of macros has gone out with the arc.
You need to adjust everyday to your needs.
Get your TDEE without exercise then work out your exercise burns with a HRM and trial and error and add them.
Then do you additions/subtractions from there. Ie bulking add 500 cals per day, cutting take away 10-15% of cals etc.0 -
Crosfitjunkie wrote: »Recalculate your goals, and start weighing your food. All of it. You aren't eating at a 400-600 calorie deficit if you've stalled out.
Also, "toning" = low body fat, and muscle gain. Generally speaking, you can do one or the other, but doing both is extremely slow.
Either eat at a deficit to lose bodyfat, or get serious about your strength training (get rid of the silly crossfit regimen - it's dangerous and lousy form) and eat at a small surplus to gain muscle.
What are your macros? I suggest you eat at 40/30/30 (carbs, fat, protein) whether cutting or bulking, to maximize your muscle growth/retention.
Thanks for the advice. When you say doing both is slow does this mean you shouldn't expect to see good to great results in a year or two? I am in it for the long haul, as it is becoming addicting. As far as my macros you are suggesting those numbers in grams?
Percent. 40/30/30 is a ratio, effectively. If that were grams, you'd be one hangry guy! haha.
You will see results either way, but bulking/cutting is considerably faster than an at-maintenance recomp.
I'm kind of forced into a maintenance recomp, as I need to stay within my weight division for competitions, so I can attest that any progress is very slow this way.
40/30/30 grams equals binge diet hahaha! Anyways thanks for advice, and will keep this in mind for this last push to get to my goals. By the way what are you training for if you don't mind me asking?
Thanks Again0 -
Springfield1970 wrote: »Percentages of macros has gone out with the arc.
You need to adjust everyday to your needs.
Get your TDEE without exercise then work out your exercise burns with a HRM and trial and error and add them.
Then do you additions/subtractions from there. Ie bulking add 500 cals per day, cutting take away 10-15% of cals etc.
Don't mean to be the nooby here, but Not sure what TDEE and HRM stand for. I can however do the calculations to add or delete protein/carb/fat for desired strategy for bulking/cutting.
thanks again
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Crosfitjunkie wrote: »
Thanks! No I do not currently weigh my foods, but I am however measuring portion size per food package serving size label info. Do you have suggestions on a good scale?Crosfitjunkie wrote: »Springfield1970 wrote: »
just trying to figure out if he really is adding muscle in a deficit, i.e. newbie gains..
OR
if he is eating at or above maintenance and doing recomp/ slow bulk?
OR
reduction in body fat + increased water retention is making muscles appear to be bigger...
Hi. If I had to choose from these three options I would say #1 is probably more likely. I had been running for the last 2 years, but incorporated the weight training piece / crossfit piece over the last 6 months. But I am truly in a deficit of 400-600 calories according to the food tracking info on this site. Not sure how accurate food data is, and calorie burn is on this site, but any advice would be appreciated thanks!
six months being new to lifting then yes you would have some newbie gains, but if you are still in a deficit you would expect those to start petering out about now.
Do you use a food scale to weigh all solid foods?
I would suggest getting a food scale and weighing ALL of your solids. More than likely you are underestimating your calories and you are not really in a 400 to 500 calorie deficit.
you can find one on amazon for 20.00 or at a local mall ...
Thank you! I'm going to pick up one up today. Never thought I would get to this point of weighing food. I thought just paying attention to serving sizes on packages was sufficient... I guess I was wrong? Anyways going to do some research over the weekend of proactive food preparation, keeping in mind what you all have said in regards to strategies thanks!0 -
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Crosfitjunkie wrote: »Crosfitjunkie wrote: »
Thanks! No I do not currently weigh my foods, but I am however measuring portion size per food package serving size label info. Do you have suggestions on a good scale?Crosfitjunkie wrote: »Springfield1970 wrote: »
just trying to figure out if he really is adding muscle in a deficit, i.e. newbie gains..
OR
if he is eating at or above maintenance and doing recomp/ slow bulk?
OR
reduction in body fat + increased water retention is making muscles appear to be bigger...
Hi. If I had to choose from these three options I would say #1 is probably more likely. I had been running for the last 2 years, but incorporated the weight training piece / crossfit piece over the last 6 months. But I am truly in a deficit of 400-600 calories according to the food tracking info on this site. Not sure how accurate food data is, and calorie burn is on this site, but any advice would be appreciated thanks!
six months being new to lifting then yes you would have some newbie gains, but if you are still in a deficit you would expect those to start petering out about now.
Do you use a food scale to weigh all solid foods?
I would suggest getting a food scale and weighing ALL of your solids. More than likely you are underestimating your calories and you are not really in a 400 to 500 calorie deficit.
you can find one on amazon for 20.00 or at a local mall ...
Thank you! I'm going to pick up one up today. Never thought I would get to this point of weighing food. I thought just paying attention to serving sizes on packages was sufficient... I guess I was wrong? Anyways going to do some research over the weekend of proactive food preparation, keeping in mind what you all have said in regards to strategies thanks!
yea man, eyeballing leads to be about a ten to thirty percent under estimation ...so that portion size that you think is 200 calories is really 400 calories...
as you want to get leaner/add muscle/have more specific goals you really need to tighten up logging and micro/macro adherence...
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So just a quick update. Bought a scale over the weekend, and started weighing food. So I am on my 4th day after purchase, and I have found that what I had been logging was pretty much right on, a few things off here and there, but not enough to put me in a non-deficit mode. I definitely feel better about my current deficit, and that after 6 months of crossfit / weight training, that I am starting to see some decent results in toning, strength. I still seem to be holding steady in weight though over the last couple of weeks.0
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I'm glad you got the scale but it sounds like you nailed the calories anyway. Oh well. How do you calculate your calorie burns? Maybe you are not getting that right. Something is not jiving. Or maybe you just need patience. Sometimes when you are really close to your goal the weight comes off slower. Even though I am a woman it took me 4 months to lose 20 pounds.0
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From personal experience, I'd say it's better to focus on weight loss without worrying too much about getting muscle mass. Just be sure to do calisthenics or weight lifting.0
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When I first started lifting, I plateaued for about 6 weeks, then the weight started coming off again. I'm given to understand that this is fairly normal.0
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queenliz99 wrote: »I'm glad you got the scale but it sounds like you nailed the calories anyway. Oh well. How do you calculate your calorie burns? Maybe you are not getting that right. Something is not jiving. Or maybe you just need patience. Sometimes when you are really close to your goal the weight comes off slower. Even though I am a woman it took me 4 months to lose 20 pounds.
Hi I am calculating my calorie burn at about 20 calories per minute for my crossfit routines. I am doing these 30 minutes a day /5 days a week at lunchtime. I also just started doing more weight lifting specific training at night 3 times a week, and I always run/walk at lake murray or the beach every weekend at least for an hour or so. After thinking about what I really wanted my body to look like in the end, I am figuring 210-215 will probably be my ideal body weight when Its all said and done. Which means I need to lose another 15-20 lbs of junk, and putting on 10-15lbs of more muscle. Maybe because I was so big (275lbs 2 years ago) and (250lbs 5 months ago) I am currently at 225lbs and do know that I am finally toning up, and I am liking some of what I am seeing the last month or so. I am figuring with my body type, 215 is probably a good ultimate weight for me when its all said and done.
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Crosfitjunkie wrote: »I have found over the last 2 months that I cant seem to lose any more weight even with a deficit of 400-600 calories a day after working out.
You're eating more than you think.
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jennifer_417 wrote: »When I first started lifting, I plateaued for about 6 weeks, then the weight started coming off again. I'm given to understand that this is fairly normal.
Hmmm.. Interesting. I have been lifting for 6 months with the crossfit, but hit this wall about 2 months ago with little to no weight loss which is frustrating. I know I still need to lose 15lbs of junk to get to about 15-17%. Seem to be fluctuating right now between 227 to 225 with no further progress down. besides the crossfit, I am only doing 1 actual run though which is about two miles at a 7:30 pace with another mile or so walking per week. Maybe I should step this up some more? When I am doing the crossfit though, I am in full dripping sweat after 30 minutes... When I'm weight training. not so much...
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