CrossfitOCRunner Member

I just decided to go back to IF for lifestyle reasons. it's worked well for me in the past and I'm just trying to find the best way to maintain and keep pushing toward my stretch goals. so I'm jumping in and catching up!

Feel free to add me!! motivation. jokes. answers. tough love.

protein after a run can be great for muscle recovery. I use 4 to 1 carb to protein gels during long runs and I really notice a difference. You don't need it after easy runs necessarily, but depending on your protein intake overall, post-run could be a good time. Sometimes I just do BCAAs or a I highly recommend after hard…

I'm generally paleo/low-carb all the time and have done several rounds of keto just to drive the fat adaption or final cut. I am just about to start another round of it so feel free to add me. I've used keto on and off for 15 years.

I've been keto and am currently going keto again for a time. as an athlete, I have to ride the line, but the fat adaptive benefits are great. in my view, its not sustainable for most. I have some friends that have been keto for years. I don't know if they are freaks of nature or just really love the results. one of my…

You sound exactly like a bitter old fat lady. your words. think about that. focus on yourself and your journey. draw inspiration from wherever you find it. stop pointing fingers and worrying about or wishing you could change others outside yourself. its likely coming from some insecurity or jealousy you have within…

The program is designed to prepare you for a 5k, to finish a 5k. If that takes you 35,40 or 45+ minutes. To train to beat a certain time is outside of the scope of the program. Some have to repeat weeks just to keep up, so if you have made it to the end, I suspect you are doing great. I bet you run better during your goal…

I love crossfit and I am in the best shape of my life because of it. I am also healthier than I ever have been, as it has cured my back issues and other issues/imbalances. It's not for everyone, but at a good box its definitely worth a try. its tough because every box isn't the same and every coach isn't always good. But…

I coach 2-3 c25ks per year. my fundamental advice is slow down. you are probably running too fast to start out. even a trot is fine. you will build up. the program does ramp up, so don't be afraid to repeat a week. you are probably not used to breathing and running, which is different than some other forms of exercise yet…

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Youll be FINE! go out there and have fun. TM is a challenge and not a race. the obstacles are more about fun and fear factor than difficulty. You'll do great especially if you are doing it with friends. your running base is fine. depending on the terrain, you wont be running the whole time and stopping for obstacles. be…

I'm 6'3" and come in at 1650 on average. it really depends on your level of activity, but I workout 9 times per week on average. I do a 30C-40P-30F split. Did you put your current weight, lean body mass or goal weight in there? And depending on which weight, did you select an aggressive deficit or a modest one?

I weigh daily, first thing, naked, same place every day. I track weekly. I don't care about the fluctuations and focus on my trajectory. there are apps online that smooth out the fluctuations for you if you want to track frequently and not go crazy.

Make sure you know what macros you are trying to hit. the right calorie and macro ranges for your goals. Try to come as close as you can to your numbers each day. Avoiding gluten is independent and a lot easier to do these days with the food industry attune to the gluten propaganda. With it being a necessity for you, you…

what they said. also, try to regulate your breathing. slowing down will help and practice on other forms of cardio like the bike or elliptical so you can focus on breathing and your pace.

There is so much that can go into this. shoes, form and our stretching/strength/mobility routines. googling "Kelly starrett hip" will get you some good moves, as will his "Ready to Run" book. copious foam rolling and stretching may help, but seeing a chiro/sports therapist may be the way to go. some active release therapy…

My all-time favorite oil is macadamia oil. I also use copious amounts of coconut fat (solid at room temperature), avocado oil and grapeseed oil. EVOO is actually a little lower on my list, but definitely still in the rotation. The oils I use generally depend on the cooking temperature or if a specific flavor profile is…

Just go through it. You'll come out the other end and cutting sugar is a good thing. If its caffeine withdrawal, just taper off using diet soda or Excedrine. Or replace it with good sources like green tea, since there is a WHOLE lot wrong with soda.

The only way to gain fat and not gain weight is to lose muscle. I'm not sure that's a good way to go. If you want to back up on the protein and up the carbs, that should do the trick.

Ive had back issues a few times. Graston and Active Release Therapy cured me and keep me healthy. I also have standing desks everywhere I work now. best of luck! train around it, get the therapy you need and dial the calories and carbs back. You can always be lean no matter what. #TeamNoExcuses Best of luck and hit me up…

Yes, I'm super strict 6 days and I have one day that's a "cheat." my first meal is always clean and high-protein. then I either eat some dirty foods in modest amounts or cleaner foods in higher amounts. Its a high calorie day regardless. but if im craving pizza or cheeseburgers or pasta, I have it that day. I cheat every…

Why am I just seeing this thread!?!?! I was there and by your picutres, I think we are FB friends. It was a great event. Tough. Sunday was CRAZY!! Any other Spartan/OCR people def add me! AROO!

I wear a HR monitor, so I just have that auto posting, if you want to know your calories. its tough since its a mix of strength and "cardio" while not taking into account interval/circuits and afterburn effects. There IS a crossfit designation in the cardio section, and the calories per minute is fairly high, so don't eat…

Yup! I'm what is formerly known as CrossFit Endurance. So my program is mostly WODs and running. I row a lot also. Most of losing weight with high intensity exercise is fueling just enough to keep burning the fat off your body and recovering. Lowering the intensity, eating clean and still getting your cardio in there. Let…

I lost over 40 in the first 2 months of this year and I'm at 50+ now. you can do it. I didn't adhere wholly to the calories philosophy. I focused more on food quality, macros and energy expenditure. Please add me if you like as im still dialing in the last pounds and helping others reach their goals.

I lost 45 lbs in 2 months and still going strong. calories matter. macros also matter. calories is about half of it. then macros. then nutrient timing, food quality and supplements in order. just as an example, you eat 1200 calories of only carbs vs 1200 calories of protein vs 1200 calories of fat, you will have different…

How do you gain 20 lbs without realizing it? How often do you weigh?

Great question! the last few pounds are hardest to lose, so varying something like the intensity, duration and adding intervals to your exercise will help. some basic supplementation can help but is not necessary. some carb restriction may be warranted and ideally does create fat loss. calories is about half of it. macros,…

CICO is about half of it. the last few pounds are hard to lose and you need to focus more on your macros, nutrient timing, food quality and exercise. This depends on if these last few pounds puts you at a low body fat percentage - those pounds are harder to lose - or if they are just the last ones to your goal and you…

is your TDEE based on your body weight or LEAN BODY MASS? that may be high. if you can estimate your BF%, you'll know what number to put in there. or use your goal weight. im 6'3" and NOT 19 and im around 1650 average. I taper my calories down from a high-cal day to around 1300.