CrossFit and calories

What's your goal(s)? Lose fat, gain strength/muscle, improve athletic performance (at what), . . . ?

Generic advice: Six pounds in around six months is slow loss (around 125 calorie deficit), so if you're at a reasonably healthy weight (as your photo suggests), but want to lose a little fat, and are still getting good results from your lifting, you're probably doing fine. If strength/mass/performance gain is a higher priority, then creeping the calories up might have a little beneficial effect.

ETA P.S. I've been running about that same deficit, in practice, for around a year, in year 5+ of weight maintenance now, to lose a few vanity pounds. I'm not a serious lifter, but am pretty active (mostly an on-water rower, but some other ancillary stuff, too). I haven't noticed any particular performance sacrifice from the tiny calorie deficit. These things can be pretty individual, but based on my recent experience, I wouldn't expect a big performance boost if I upped my goal to shoot for zero deficit, myself.

jadu1536 wrote: »

Sorry if my post sounds confusing .. am just confused myself ..

You need to tell people about yourself to create some context to your question, your goals, your recent training results....

If you went to see your car mechanic you wouldn't ask for opinions about making modifications without them knowing what car you drive or what problems your car might have.

Your question is about what to do with your calorie allowance but you haven't made public what you want to happen with your weight now or longer term.

There's a hint that you are dissatisfied with your strength progress but haven't said what results/progress you are getting.