Progress Update: Post 2011 Lean into Spring

Long Time No Post...
So I know it has been a LONG time since I last posted here. For those of you that were hoping for more frequent blog posts my apologies... Honestly though I feel like Quality is much more important than Quantity... ( and yes, I promise I will finish writing my review of Lights Out )... Now on to the good stuff...

My Progress
Last time I posted here that I had 4 goals. They were:

1) Switching out all my fatty protein sources for lean sources ( i.e. Chicken instead of Beef )
2) Cutting out Sweet Potatoes / Squash / Blueberries ( I already don't eat much fruit )
3) No more Whey Protein post WOD... Going to EAT all my protein instead of drinking it
4) I'm 211#'s... I'll be eating 210 grams of protein a day ( That's 30 Blocks for you Zone Folks)


During the 7 week period I accomplished all of these goals with the exception of the week leading up to the Garage Games. And here is a break down of a typical day in terms of nutrition.

I kept my daily kcals to around 3100, 210 grams of protein ( I don't trust the protein calculation from fitday (above) , and generally 50g or less of carb's a day. Now I did do a little experiment with a cyclical ketogenic diet, but honestly I didn't give it enough time to have an honest assessment of how well it works.
And here are the results. Before and After pictures, with dates and Body Fat percentages. I have also included last years before and after pictures as well, just to see the progress.

Results
While the calipers say that I am at 6% Body Fat I think 8% is more accurate. That being said I still have some work to do. So what are my goals? Where do I want to go from here?


You all know that I love to be a human laboratory of n=1... So here are the goals for the next few months.


1) 8 Hour Feeding window... Fast from 9pm till 1pm every day.
2) CrossFit Endurance 2-3x a week
3) Focus of Performance instead of leaning out, and let the leanness come


So as per (1) I am going to try a little experiment with Intermitting Fasting (IF) and see how well it works. I am also looking into different supplements to take in order to incorporate IF with CFE.


Honestly, I am happy when I wake up every morning and look in the mirror, and while I know I still have more work to do I'm quite satisfied with how far I've come :-)


If any of you have suggestions regarding IF and CFE with CF please let me know if the comments. I'll update you all as soon as I have an opinion :-)

Final Garage Games Mock Competition

This past weekend was the final Mock Competition before we head to the Garage Games next Month. Overall I did alright. My 5K trail run time was the same as last month, and needs work, but overall I was satisfied. Hit a new Deadlift PR of 410!

Then I looked at some of the pictures from this weekend:

And I noticed that I am not nearly as lean as what I though I was...

Granted this past week I have been experimenting with 1/2 GOMAD ( all of which was raw), and I weighed myself at 211 this morning ( up 3-4 # from last week ).

So here is my solution:

1) Switching out all my fatty protein sources for lean sources ( i.e. Chicken instead of Beef )
2) Cutting out Sweet Potatoes / Squash / Blueberries ( I already don't eat much fruit )
3) No more Whey Protein post WOD... Going to EAT all my protein instead of drinking it
4) I'm 211#'s... I'll be eating 210 grams of protein a day ( That's 30 Blocks for you Zone Folks)

So there it is, my first post...Some good, Some bad, and Some resolution.