Crossfit + Supplements

Nameless_87

Nameless_87

Nameless_87

Associate
Joined
8 Oct 2009
Posts
865
Hi guys,

I posted a few years back, I used to have a PT and in a year and a half I dropped around 60kg to be at a healthier 82kg instead of 135-140kg.

For the past year and a half though I stopped doing anything (except for some gym last winter doing 5x5) and I gained around 20kg again mostly due to bad diet and no exercise.

Now last week I started eating healthy again (low carb diet) and started doing crossfit (in a group) twice a week for now (will increase to 3 times in a month or two).

I feel I need a pre workout to cope with intensity and energy required though as I'm not getting much energy wise from my diet.

However the main problem is after the workout... I take a protein shake immediately to help for recovery, but it is not enough and I usually have muscle pain for the next 3-4 days.

Is there anything I can do or take to help recovery?

Thanks
 
my diet is usually like this:

breakfast - protein shake (i sometimes miss this as I am really not hungry in the morning)
morning snack - fruit/cereal bar (i have a very sweet tooth so this helps)
lunch - chicken/tuna with rice/couscous and usually when i take chicken i add some herbs or powder like lemon & pepper, bbq powder, etc
afternoon snack - fruit (peaches, watermelon, melon, pears, etc)
training + another protein shake (twice a week)
dinner - chicken with some herbs and chilli and a salad (lettuce, rucola, tomatoes) with some balsamic vinegar

This is mainly what i eat every day and it adds up to about 1600-1700 cals
 
@Freefaller
Just saw your edit...
Regarding shakes I only take it for breakfast sometimes and one time after crossfit... apart from that it's food.
The problem with Veg is I don't like it much... I can eat a raw fresh salad (green leaves) no problem, but I cant eat other veg (broccoli, cauliflower, sprouts, asparagus mainly), I simply don't like them.

Any help to fixing my diet, so I'm not tired? What can i increase/change in my main meals or snacks? (keeping calories in check though ~1700)
 
Ok so...

I started it last week, so a week now with that diet.
I want to decrease in weight. Currently 102kg and want to get back down to 80kg by reducing mostly body fat.
Weight goes down for me... average of 1-1.2kg per week (after the first couple of weeks where i go down 1.5-2kg usually... I think cause of water weight mainly)
Sleep like 7 hrs every night.
I drink ~1.5-2 litres of water per day
And my goal as I said is fat loss atm and go down in weight.

It's 1700 if I take 200gr of chicken every meal and I take the protein with milk.

I also have red meat twice a week, in the form of homemade burger, meatballs or steak (usually around 200gr per serving), and that usually brings the calories up a bit.

Regarding spinach... I like it if its raw baby spinach leaves (not cooked).

Also for snacks as tom_e said... what should i substitute fruit with?
 
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