The Strategy
thecrossfitter
Posts: 424 Member
The plan: How are you going to do it? What's your general dietary and fitness plan look like?
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Replies
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My plan:
Exercise - Crossfit 5 days a week, plus crossfit yoga on a 6th day
Marathon training will commence in the spring
Food - I'm all paleo, baby! (But I refuse to limit my carb count - I'm just not sure it's long term sustainable for me. I tend to get about 150 or so a day, and that's that!)
(Admitted Staci copy cat! http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ )0 -
paleo for starters. I've only been grain free for 7 days and I'm already seeing some muscles that were hiding under all those cute little layers of lard.
so the more results i see after these next 7 days and the following until the 21st when my challenge ends, i may stay paleo.
I'd like to get some more strict ab work in. I know CrossFit is designed to always work your abs but I can do MB mason twists, MB sit n reach and sit ups all damn day and not feel a thing. Just started practicing toes 2 bars, but my arms were more sore than my stomach. hrmm... maybe I'll start doing some plank and side planks 3x1 min every other day. ...
thoughts, comments suggestions?0 -
My plan:
Exercise - Crossfit 5 days a week, plus crossfit yoga on a 6th day
Marathon training will commence in the spring
Food - I'm all paleo, baby!
(Admitted Staci copy cat! http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ )
I so wish i could xf 5x week, it's just so damn expensive!0 -
I need to come up with a plan. 0
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Diet strategy: Carb-cycling combined with 16hr fast / 8hr eating window (weekday 35 carbs or less / weekend carb-up)
Exercise strategy: 5/3/1
Monday: Chest / 30 min cardio
Tue: Squat / 30 min cardio
Wed: Off or Lats and Bi's
Thu: Shoulders / 30 min cardio
Fri: Deadlift and Power Cleans / 30min cardio
Sat: Upper Back0 -
Diet: mostly veggies and chicken, a little bit of fruits, and homemade protein shakes post workout.
Exercise: Monday- crossfit WOD (or one of my choosing...) cool down with jogging/ Spartan workout (5minutes- 1 hour)
Tuesday- Legs (lift heavy) and 5 minutes core work (usually 1-1.5 hours)
Wednesday- run 2-4 miles, upperbody and abs, hill sprints to exhaustion (1-1.5 hours)
Thursday- Legs (light weights) 400m sprint between sets and 5 minutes core work (1 hour)
Friday- "Filthy Fifty"... and try to beat previous weeks time (sub 30 minutes)
Weekends- soccer/ parkour/ running/ climbing/ 2 or 3 bodyrock workouts... depends on my mood. (1-??? hours)0 -
My plan is to stick to the plan...
Lift: m w f ( new rules stage 3)
run: tu, th, sat (speed and long)
yoga: Sunday @ 11 am (actually go, damnit!)
Calorie zig zagging with 45 p/ 35 c/ 20 f
Just do it!0 -
My plan? I always have a plan...and drinking a martini once in awhile is definitely in the plan, as well as...
Run 3 times a week outside for 45 min while jamming to awesome tunes
Strength training 2 or 3 times a week lifting as heavy as I can while reaching for my goal of learning how to do pull ups
1600 -1800 in cals a day pretty fresh and wholesome food
eating my weight in protein a day or about but in grams
drinking enough water so I am running to the bathroom a bunch
Not forgetting my family in the process
Sound good?0 -
Crossfit (our box separates MetCon WODS and Strength & Power WODS... I am going to focus on Strength & Power for the next couple of months with about one MetCon per week). My goal is 5x a week total.
I eat pretty clean but am aiming to go paleo in the new year.
Bring it!0 -
My plan:
Fitness:
BodyRock.tv workouts 6days/week
Run/Walk/Spin 30-50mins everyday
Yoga 1-2X each week
Diet:
Paleo with a little dairy aiming for under 70 carbs/day (maybe lower once I master under 70)
Been pretty much grain free for the last few months with some slip-ups, but dairy and sugar (chocolate:blushing: ) has been difficult for me. I'm going to be as paleo as possible through the holidays, but once January hits I'm thinking about trying to "leptin reset" which is basically strict paleo with tons of protien for breakfast.
We can do this! Thanks for starting this group! I'm so excited to show you guys my abs in 6 months!0 -
So, I've decided to start the 30DS in January, and I'm going to continue my healthy eating dealio -- which I plan to keep doing for the rest of my life anyway. 0
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WOW! tons of great plans here!!!!
good luck everyone!0 -
I realized I wasn't specific in how I set up my food diary and all for tracking:
So since my form of exercise is crossfit, I think it's just too darn hard to get an accurate estimate of calories burned with a hrm (and I don't want to buy one. or wear one.) We just do such different things everyday.
I don't want estimates based off of estimates (I'll explain in a bit.)
My food diary is set to MAINTAIN my weight with a lifestyle of LIGHTLY ACTIVE (I figure this covers walking to work and gym which are each 1 mile away).
To maintain I get ~1900 calories a day. Most days I eat 1700-1900. I figure that I create my deficit FROM my workout (since I eat at maintenance or just below). On days I don't work out, I tend to hover closer to 1600-1700 so I still have a deficit, but if I'm hungry I eat the whole 1900... because this still won't make me gain!
In terms of estimates based on estimates. The reality is, there isn't ALWAYS time to measure food. More important is that my diet consists a lot of produce items. Have you seen the differences in estimates for things like apples, sweet potatoes, avocados? I know you can say small/med/large etc, but still - it's all over the place. There is already a margin of error from this a day - probably as much as +/- 100 ish. If I am ALSO estimating exercise calories, then I'm using estimates based off estimates!0
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