Weightloss macros?

MereMe

I began a Crossfit boot camp program on January 6th. I train 4 days per week and have 60-70# to lose. My trainers won't give me guidelines past a gallon of water a day, Mediterranean diet, & eat 6 times each day. I need strict guidelines and order and appreciate any tips you can offer!!! I absolutely want to tone and strengthen but this weight has to go also!

jordymils

It really depends on each person, what type of diet you follow, etc. Some people will have very different results following the exact same diet, so a lot of the process really is a matter of what works for you.
A lot of crossfitters follow and will recommend a paleo diet which tends to be high fat/protein and low carb, focused on eating real whole foods with no dairy, grains, sugar, etc. Others focus more on eating a 'clean' diet where your food should still be whole and natural foods but without the restrictions that paleo comes with. Others don't follow any specific diet at all but just eat what they know will help fuel their training and help their bodies recover afterwards too.

Personally, I mostly eat clean, whole foods but also don't restrict myself if I'm eating out or craving something (but I also don't over indulge) so I eat a lot of veggies, proteins (but I'm vegetarian so have some limitations here and therefore my proteins aren't always 'clean'), good fats, fruit, starchy carbs like oats, sweet potato, quinoa, etc.
I tend to stick to 40% carbs and 30% each of protein and fat, but on days I train twice I'll have more carbs and on rest days I'll have less.
Have a look online at Eat To Perform. They are super helpful and focus specifically on crossfit athletes

MereMe

Thanks - will check that site out. I eat clean mostly without other restrictions, but am flexible if something else like Paleo would yield better results

MereMe

Is Eat to Perform a site that has a fee?

jordymils

They do publish a lot of useful info for free, especially through their facebook group, but if you want their guidelines book and access to the science lab forum where you can ask questions, chat to other people etc then I'm pretty sure it's a one-off payment. I put off paying it for months but was getting frustrated coz I was unable to find the info and answers I wanted so I only joined recently and have already had so many helpful responses from the staff and other members. It's worth it in my opinion, but up to you.

Also, as far as other diets like paleo etc getting better results, it all comes back again to each person. It depends on how your body responds but also whether or not it is sustainable for you. I have no doubt that paleo is an all round healthy way of eating, but I know that for me as a vegetarian, it isn't sustainable or practical, and I wouldn't want to start something I can't continue. For me, paleo would be a chore and I know I wouldn't enjoy having such strict rules. The beauty of ETP is that there are no foods that are restricted, it's all up to you to choose what foods make up your diet, but they do recommend a generally clean whole foods diet. The focus is more on the macros and eating to support your training than being specific about certain types of food that are/aren't allowed...

In theory, you COULD do ETP with a paleo (or mostly paleo) diet by using sweet potato, bananas etc as your carbs but a big part of ETP is focused on eating starchy carbs around training, so the restrictions on grains in a paleo diet would make it hard. That said, you could do a slightly relaxed version of paleo and include seed-like grains like quinoa, buckwheat, amaranth etc but still stay away from wheat, rice, oats, etc...

kelly_e_montana

I also use 40/30/30 with less carbs on rest days and follow Eat to Perform.

The only grain I eat regularly is oatmeal before a workout, but I do eat dairy. So I guess you could say I'm quasi-primal and following a carb loading cycle. I do the banana/oatmeal/sweet potato combo for my starchy carbs and it works pretty well for me. I'm not following the weight loss plan (they have three plans: muscle/strength gain, body recomp, and fat loss). I am on body recomp right now since my starting body fat was less than 30%. I would suggest getting your body fat tested and tracking your measurements as well as your weight. My weight is not moving at all, but I've been losing a lot of size in measurements in the last year and have lost body fat.

MereMe

Thanks ladies! It is a lot to take in I think!!! $49.95/ year is steep for etp but I am trusting you gals!!!

jordymils

Thanks ladies! It is a lot to take in I think!!! $49.95/ year is steep for etp but I am trusting you gals!!!

Is it per year? Or a one off? I thought it was one off....
Either way, they are incredibly helpful and you'll often get a few different moderators answering the same questions and giving lots of advice so I reckon it's worth it if ETP is something you want to try properly

MereMe

It says yearly - I took the plunge - I am loving cf but really want to knock out my fat and from what everyone says it looks like I need some specific guidance! A lot of this is a foreign language to me so I am winging it! Ha!

maryrunslikeafox

I eat paleo about 90% of the time. But I do allow myself to indulge every once and while. I stick to eating clean and nothing out of packages. If I do, it's usually gluten free items. I also allow some dairy. Alcohol wise, I usually have beer or wine once a week. I have my macros set to 20 carb, 40 fat and 40 protein. What helps me a lot is meal prepping on Sundays. Feel free to check out my diary... The last week wasn't recorded great bc I was sick but before then I have weeks of stuff.

learning2fly4

My gym is really not huge on pushing any diet, though most do some sort of Paleo or Zone. We are starting a challenge and one of our trainers sent out some books to look into etc, and i purchased "Practical paleo: Customized Approach to Health and A Whole-Foods Lifestyle".

I skimmed through her copy at the gym last week, and so far have started reading mine. There are a bunch of plans depending on what you are looking to do, but overall seems like a balanced book that actually explains the whys.