ocrXfitter Member

I'd say it depends on your goals here.

Food. I eat pretty much all day. I carb cycle and on HCLF days I eat lots of fruit, tuna, and jerky; on LCHF days I eat more nuts, full fat Greek yogurt with heavy cream.

I don't think it's a dig on high protein diets, it's a dig on only ingesting protein via a supplement.

52:20. I had to do band assisted pull-ups.

Nope. My resting hr is 48 bpm and I often have 2400 cal burn days. Walking is great, but if that's all you're doing and you're looking for bigger burns, reexamine your exercise routine.

Yup, I just have it as part of my daily activity.

Yeah, I'm not getting this either. You warm up for lifting by lifting lighter.

If you only have 10 lbs left to lose, you should probably decrease your deficit from losing 1 lb per week to losing .5 lbs per week.

I agree with everything already said. You look "normal." Get on a structured lifting program, eat a little above maintenance for a few months to bulk a bit, then eat a little below maintenance to cut the fluff. If you start lifting and eating the right amount, I think you could look fantastic.

My son is almost 7 and he runs 3 miles with me every Sunday morning.

Between sets? As long as I need to LOL

When I did track in high school and college, we used to do drills like that before practice. It's a form of dynamic stretching to loosen up your muscles before you start running.

I like Wendler's 5/3/1, but another program I've done, which I think is awesome is Steve Shaw's Power Muscle Burn. There's a 3, 4, and 5 day split variation depending on what works best for your schedule. https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

Wendler 5/3/1 has a handy app.

I just get up and do whatever workout I'd already planned, whether it's running, Crossfit, heavy squats, yoga etc. And I make sure to wear black pants/shorts.

When I had a dedicated leg day I used to do 5-6 plates per side after squats.

Yup. When I got completely stuck on bench, I took time completely off and got really, really good at decline push ups. When I went back to benching, I was able to progress again.

I concur. You're spending time isolating muscles that will benefit greatly from just a full body routine, especially since you are in a deficit right now.

This is pretty much what I was going to say. Something like: 20 min AMRAP of 10 box jumps, 10 burpees, 10 wall balls, 10 cleans, and a 200m sprint.

About 8 hours a week between running, lifting, Crossfit, walking, and yoga.

Not a Spartan, but I do other OCRs.

Wow, you look incredible!

http://www.runnersworld.com/sunglasses/9-great-sunglasses-for-running I wear Tifosi sunglasses.

I agree with the above that recomp sounds like the best bet for you. Pick a lifting program and eat at maintenance. Don't focus only on your lower body for lifting...building up your back, shoulders, arms, and chest as well as your lower half will make your waist seen smaller by comparison.

I'd also like to add single leg squat variations and lunges to this great advice.

All this. ETA also walking lunges are killer.

I use a small appointment calendar that has two days per page on it.

How did the Sprint go?!

No! I'm saying you've got all your time planned and it's packed! It's hard to get it all in for sure.

Preach! I'm up at 4:25, gym at 4:45, home at 5:40, get kid ready for school and I'm at work at 7:45, home at 5:30, dinner, dishes, helping with homework, giving kiddo a bath, and I'm in bed at 9 also. It's a long day with no wiggle room, so I totally get it. You're already doing a lot, so I agree, not sure where you can…