I received the following question which is pretty interesting. Check it out:
I would like to start with saying thank you for all of your time and commitment to the crossfit community. I am very frustrated with the zone right now. I am 6?2? 230# with about 19-20% BF. I weigh and measure everything and no cheat days. I started with 18 blocks strict for 5 weeks and have now switched to 16 blocks for the last 2 weeks. My body comp has pretty much stayed the same. I hear people say that body comp changes very quickly on the zone. Am I just not being patient enough? I am a crossfitter and an ironman triathlete following main site WODs and 6 crossfit endurance WODs a week. I am happy with my performances, 5 min Fran, 7 min Karen, 4 min Diane and times are dropping. But, I am not happy about the body comp and I am hungry all the fucking time. I guess I am looking for a direction in which to play with this. What will least effect my distance stuff (at least with CFE we dont go long too often). Should I half the carbs and up the fat? Sorry for the rambling, and any direction would be much appreciated. Thanks
My immediate sense on this is TOO MUCH WORK, TOO MUCH INTENSITY, TOO OFTEN. One of our trainers, Angela is an endurance chick…she likes that “running” stuff. She was really lean, had solid performance and was “just” doing the 3-on-1-off WOD, occasionally even a little less than this. Then she added more endurance activity in preparation for a 50K trail run (can you fucking believe that?! 50K!) and with the increased activity….she gained fat around the midsection. Significant amounts. Now she is a solid paleo/zoner, completely gluten free…she has NO holes in her game nutritionally. She is a model athlete in this regard and she was buggared by the fat gain when her training took an up-tick in both volume and intensity.
What the hell gives here?
In an earlier post I looked at how exercise is ineffective for fat loss. I had a follow up to that post over at Art Devany’s site but I can not find it for the life of me…this is the clossest thing I can track down.
So there appears to be a paradox here. In the first posts I mention that exercise will not make you lean, that you need to control insulin via sound nutrition and only then will you get the leanness you want. Now I’m not focused on food but am looking at exercise making people…fat?
Toby, I don’t think ANY amount of food tinkering will bring that bodycomposition down. I think you are getting too much volume and likely too much intensity of exercise. I’m going to take a big leap (not really) and say you are likely under slept (6-7hrs/night max) as well. If we did an ASI test on you (adrenal stress index) I suspect you would have some wickedly elevated cortisol, and as a consequence, poor insulin sensitivity. You have your body in a fight or flight mode and the main causitive factor is too much exercise. I’d be willing to wager inadequate sleep as well. Here is what I’d like you to do:
1-Drop the CF-Endurance work for 1 month.
2-Keep your blocks at 18, put 1/2 of your carbs into the post WO meal. Consider cutting down to ~12-15 blocks TOTAL. Add fat as I’ve described with other folks (3 blocks of fat for every carb blcok deleted).
3-sleep in a COMPLETELY DARK ROOM FOR AT LEAST 9 HRS PER NIGHT. Kill someone to make this happen if you have to.
4-Take a buffered, sugar free vit c before bed like Emergen-C. This should help to drop nightime cortisol levels.
Report back and let me know how things are going…then we can see about how to ratchet up your endurance efforts and still keep you lean.