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Old 07-18-2008, 08:06 AM   #1
Marcus Allen
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1000 CFT and 185#

Hi there- I've been a lurker for two years, scaled WoD's, weak diet, no sleep and now I need(have) a plan. I will be posting here and am hopeful of support, ideas, butt whoopings etc.

I am 37yom, 5'9", 215#, 23% BF and CFT-735

Today is day 1 of IF, my WO was 10 hrs into my fast.

CFWUx3, no PU's
Weighted PU's 7x1
10,15,20,25(f),20,20,20
Then max reps BW pu's to failure
3,2,1(yuck)
30# TGU's
5R, 5L
Clean practice 15 min.

My daughter wanted me to add this guy

See you tomorrow.
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Old 07-18-2008, 11:28 AM   #2
Dave Coughlin
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Re: 1000 CFT and 185#

Wow, I'm honored, Mr. Allen. You have always been one of my favorite NFL RBs. Congrats on a great career.

Oh, you're not THAT Marcus Allen? Oh well, I'm here anyways....

Seriously, though-welcome to the inner sanctum, M.A.! Glad you finally stopped lurking, and start putting yourself out there. I'm a big guy, too, and I've found it helpful to keep the big guys together in this CrossFit world of 160 lb supermen. I'll be sure to chime in from time to time on your log...
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Old 07-18-2008, 11:49 PM   #3
Marcus Allen
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Re: 1000 CFT and 185#

So I did fit day for my food today(7-18) and got these #'s

Total cals 2001
34% protein 163g 651 cal
20% carbs 125g 383 cal
42% fat 88g 791 cal
4% wine

I'm guessing i should drop some fat and up the protein?
Any suggestions?
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Old 07-19-2008, 09:59 AM   #4
Marcus Allen
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Re: 1000 CFT and 185#

While today was a rest day here at CF, I hopped over to PM cuz I needed a WO
I did
Snatch 3x1 65,75,75
C&J 3x1 95,115,125
BS- Heavy Single 225
Then
3 rounds
1 min jump rope
20 sit ups
20 40# DB Chops

About 8 minutes. I lost track of total time when the guy working on his concentration curls next to me asked "Aren't you doing those a little fast?"
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Old 07-20-2008, 09:15 AM   #5
Marcus Allen
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Re: 1000 CFT and 185#

Rest day today.

Food yesterday started strong but fell apart at pizza and beer night with friends.
Here's how I ended up:

Cals 2614 fat 73 carb 269 protein 131

or fat 26% carb 39% prot 21% alcohol 14%

rough, though done with all consumption save H20 at 2100 hrs, will break fast at 1100 hrs Sunday.
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Old 07-21-2008, 07:10 AM   #6
Marcus Allen
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Re: 1000 CFT and 185#

Fell into the IF trap of no where near enough cals in my window-
7/20

Cals 934 fat 29(30%) carbs 72(25%) prot 98(45%)

Will try harder today after:

WoD
CFWUx3(only 5 pu's and dips each set)
2k row 8:50
snatch 75# 4 sets 1 rep
c&j 105# 4x1
back squat 225# 3x2

see ya tomorrow.
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Old 07-21-2008, 10:04 PM   #7
Marcus Allen
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Re: 1000 CFT and 185#

So I'm obviously struggling with the IF thing. Probably because I don't have a good baseline diet but I sure could use some help.
Today:

Cals 2058 Fat 69(31%) Carbs 211(38%) Prot 154(31%)

I need a better plan for eating. I do well with the fasting part, but struggle with the food, so... jump in.
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Old 07-22-2008, 06:44 AM   #8
Marcus Allen
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Re: 1000 CFT and 185#

Today
My WUx3(CFWU with 5 pu's and dips per round)

push jerk 135x5
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Old 07-22-2008, 08:19 AM   #9
Jason Ackerman
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Re: 1000 CFT and 185#

Have you looked into the zone? I Zone but still IF. It helps to still keep the breakdown of calories at the best place. High Fat is ok, I get about 50% of my calories from Fat and I feel great.

I love IF, but found when I did it without a structured diet I tended to just eat crappy. Now with zone proportions I can IF and still eat well.
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Old 07-22-2008, 11:26 AM   #10
Marcus Allen
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Re: 1000 CFT and 185#

Jason- Yeah, thats what I'm working on now. I have Zoned in the past and it worked well but I burned out on measuring. I'm researching more Paleo right now and will just continue to learn from my body.

The other issue is I am hypothyroid so metabolic changes are hard won and I welcome any good info on diet for that as well.
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