Need help tightening up my diet and dropping at least 5% bf while keeping gains...

[Mudshovel]

38
5' 11"
209#
20-22% bf currently (fat mostly sits in front at my lower abdomen and love handles) I can see my upper abs peeking through
15-17% is where I want to be. At my age, I think that's a great % to be at.


Started CrossFit 19 mos ago and hadn't stepped foot in a gym in at least 3 yrs prior. Was at 252# and around 36% bf. Went from 40 waist to 36, sometimes 34, a XXl shirt to mostly L.

followed Paleo strict for a few months, gave up alcohol for 8 mos. Just gave it up again since the 4th.

I'm getting stronger, still keeping my gains but have changed up my diet to portion sizes that follow more the Zone, 4 block meals and 2 block snacks. I don't really count cals or get technical with macros. I figure if i'm eating the proper ratio for the blocks i'm good.

I eat clean....organic, free range, gluten free, lean proteins, blah blah blah as much as possible

This weeks meal plan:

8am Breakfast: breakfast scramble (dozen free range org eggs, 3/4 bunch of kale, 1 sweet pot, onion, 1# lean gr turkey, 1 package uncle bens microwave brown rice, mush, poblano, small handful shred chz....divide into 5 meals)

10am Snack: 2 scoops syntrax matrix choc protein shake, 1 banana

12:30p Lunch: 5 oz protein (gr chix or salmon patties), 1c baked y squash, 1c spag squash, 1c quinoa

3:30 snack (pre-wkout meal): 2oz gr chix, 1/4 sweet pot

post workout: 2 scoops Aftershock

Dinner (about 1.5-2 hrs after workout): 5oz protein (sometimes up to 6.5oz) salmon patty or gr chix, quinoa or br rice, 2c veg....maybe a kale/baby spinach salad w/ 1oz chz, 1 teaspoon sunflower seeds and 4 tbs dressing


I make several meals on sundays, i can't eat the same stuff everyday for the same meals.

The only thing diff about this meal plan is I used to swap the shake and breakfast and at brkfst, lunch, mid aft snack i'd have 1tbs roasted unsalted almond butter w/ meal. Cut that out this week though.

I have a cheat day 1x wk and try to eat well on weekends but doesn't always work.

What do y'all think? What needs to change?

[Mudshovel]

did I make too long of a post? No one wants to help?

[Back In Black]

How many times a week do you train? Is crossfit a long term training regime for you or are you intending something else?

Is 15-17 where your ultimate goal lies? Or lower? You're only 38 there are plenty of of 40+ year olds who regularly hit 10-12% I don't want you to sell yourself short.

[bdos]

I didnt know we could say crossfit here

[Mudshovel]

How many times a week do you train? Is crossfit a long term training regime for you or are you intending something else?

Is 15-17 where your ultimate goal lies? Or lower? You're only 38 there are plenty of of 40+ year olds who regularly hit 10-12% I don't want you to sell yourself short.

I would love to get that low but I figured I'd set a goal of 15-17 then reassess.

I do CF 5x a week. The class I go to does a lot of oly lifting and strength work, ie. deads, bench, all types of squats, overhead barbell work. We just don't do isolated muscle groups.

[gbrice75]

I didnt know we could say crossfit here

Sure, why not?

[Mudshovel]

I didnt know we could say crossfit here

I was not aware. I can abbreviate of need be. However if you search that word a few threads come up with it used in them.

[Back In Black]

I was not aware. I can abbreviate of need be. However if you search that word a few threads come up with it used in them.

I think it was his little idea of a joke

If you type something and it comes up **** then it's not allowed.

[Back In Black]

I would love to get that low but I figured I'd set a goal of 15-17 then reassess.

I do CF 5x a week. The class I go to does a lot of oly lifting and strength work, ie. deads, bench, all types of squats, overhead barbell work. We just don't do isolated muscle groups.

Ok, then, I think you should start counting calories and macro's and start with somewhere in the region of 2400-2500 cals per day. Split that up something like 60g fats, 220g protein, 250g carbs.

Put something together and I will take a further look for you.

I'm assuming you do no additional cardio?

[Mudshovel]

Ok, I'll try to put something together tonight if I can.

I don't do any additional cardio than what is required in the workout. We do a lot of metcons and there's days where out involves a lot of running. Occasionally I'll stay and do extra core work. But on my off days I don't do any. I just stretch and foam roll.

Thanks for your help!

[Back In Black]

No problem mate.

Get the plan up when ready and don't worry, I'm here all week

[Mudshovel]

As ridiculous as this may sound, I'm not sure where to even begin to write something up.

I did go to my fitness pal and started entering my meals based on your numbers you gave me. Apparently I'm barely eating 1800cals and I severely need to increase my carb intake, with good veg of course. I'm a little low on fats as well and I need more protein too.

I appreciate your help. This opened my eyes to what I need to change.