Help me get stronger

[emilyinchile]

I know I'm getting stronger, but I feel like my progress is SO slow compared to other people. I know we're all different, but I also am not sure if there's more I could be doing. I do our regular WODs plus often do extra strength stuff that my coach suggests (primarily upper body, where my arms have gone from useless noodles to better-but-still-can't-do-a-strict-pull-up noodles).

I don't measure my food, but I eyeball it and put it on MFP to get an idea of macros, and I am trying to do around 30% protein (~1g/lb bodyweight)/30% fat/40% carbs. I wonder if I should eat more - I get an average of about 2000 calories a day according to my eyeballing, but I know eyeballing can be really off.

Any advice? I don't have time to just do more time in the gym in the morning, but I could do something at home in the afternoon/evening (no equipment, just body weight). Should I get serious about food quantities and meal timings - and if so, do I try to eat more, less, differently? Is there another factor I haven't thought of? I could probably sleep more, but I feel like 6.5-7 hrs a night is enough that my body should be able to deal. My weight has never really fluctuated, which is nice for staying slim but apparently kind of sucks when you're trying to gain muscle! I weigh the same now after a year of Crossfit as I've weighed for years, I just have a bit more muscle and less body fat. I will talk to my coach more about this, but I know you guys have great experience and perspective.

[joy2611]

I don't have any advice, but I wanted to say Hi Emily! I haven't seen you since the long ago Knot days. I hope all is well! :-)

[emilyinchile]

@kirkette flexibility is definitely an issue. I have some back problems that I just started working on with a chiro. Based on where I feel pain and limitation I don't know if that's likely to be affecting my upper body strength much, but any improvement in that certainly can't hurt!

I promise I know that things take time, and I'm not asking for a magical fix. I just don't know if I'm at a stage where there's more I can do or if I just have to make my peace with the fact that my body is slow to change. Some days I am on cloud 9 with my progress, and other days I feel like I'm barely inching forward, depending on the movement. Today was obviously a frustrating day, hence my posting to try to be proactive rather than wallowing

PS. Hi joy2611!

[wambam]

I've found that decreasing the amount of metcon/cardio work I do has helped me get stronger.

/anecdotes

[emilyinchile]

@kirkette,  :drink: to getting it. This whole having goals thing vs. just doing exercise because it can be fun and is good for you? Kind of a mindfuck sometimes.

wambam, that is a helpful anecdote, thanks. I am rowing instead of running right now because of some knee pain, so I feel like that may help since it involves more arms and core. Do you have any insight into the nutrition stuff? Sorry, I know everyone asks you about food! I am learning more but really don't know if I'm overthinking it or if could be relevant.

[wambam]

Mar 10, 2014 14:03:49 GMT -5 emilyinchile said:

@kirkette,   to getting it. This whole having goals thing vs. just doing exercise because it can be fun and is good for you? Kind of a mindfuck sometimes.

wambam, that is a helpful anecdote, thanks. I am rowing instead of running right now because of some knee pain, so I feel like that may help since it involves more arms and core. Do you have any insight into the nutrition stuff? Sorry, I know everyone asks you about food! I am learning more but really don't know if I'm overthinking it or if could be relevant.

Well, you're already getting 1g protein per lb of bodyweight, so that's good. That would've been the first thing I said. Maybe paying more attention to the timing of your carbs? Like eat the majority of your carbs post-workout. That would be the next thing I'd suggest.

[katietornado]

You get stronger by lifting heavier things.  Body weight stuff is not going to help you with that, unfortunately.  I was CrossFitting for over a year when I decided not long ago that I was tired of bullshitting and I wanted to actually get strong. Not Isabel or Grace strong.  But like, squatting some serious weight strong.

I reduced my metcons and added 3 days a week of lifting.   I am in week 5 of Texas Method right now.  This past Friday, I did 1 x 5 @ 165#. 165# was my 1RM when I started the program 4 weeks ago.   And now I'm putting it up 5 times.   It's hard, and it's heavy, but it's working!

As for diet, I'm working with a sports nutritionist (Trevor Kashey).  He's the freaking best. Changes take time, and it's been good to work with someone who has a longer range plan in mind for me.  Right now I'm at around 1725 calories a day (building up to 2000 or so; I had cut way back to like 1300 in an attempt to cut fat and that backfired dramatically).  145 protein (I weigh 135), 51 fat, and the rest carbs.  Five meals a day.  No carbs for breakfast, then in the two meals I eat before I work out, I start to build up carbs.  He also has me consume carbs and protein during workouts, which has made more of a difference than I could've ever expected (my fave: orange gatorade mixed with vanilla whey protein powder).   More carbs post-workout, and then some carbs in my last meal.

To be more exact:
Meal 1: 25 g protein, 25 g fat
Meal 2: 25 g protein, 7 g fat, 30 g carbs
Meal 3: 25 g protein, 7 g fat, 40 g carbs
*workout(s)*
Meal 4: 25 g protein, 7 g fat, 50 g carbs
Meal 5: 25 g protein, 7 g fat, 40 g carbs
Intra-workout: 20 g protein, 30 g carbs

[mainewifey]

I was having problems with weakness in some of my shoulder lifts, and I had a major difference between my left shoulder and my right shoulder strength, and I chalked it up to just needing to work harder to be stronger and correct the imbalance.

I went to a chiropractor who specializes in sports medicine for an unrelated issue, and he picked up on the problem on his own and was able to correct it with manipulations. So, the chiropractor may be a big help if you know you're already having issues.

Other than that I would say that it takes time, and for me it takes specific training with heavy weights. I enjoy bodyweight exercises, classes and crossfit, and I still do those. But for me, I really need to take time to just lift to get the strength and muscle that I'm looking for.

[emilyinchile]

This is all great, thanks. katietornado, I am going to look at the Texas Method. I work out at 8 am, so I usually roll out of bed and go because eating too close to working out makes me feel sick. I should probably stop doing that, huh? And get up earlier and eat at least some cereal or something? Getting up earlier sounds even harder than lifting heavy things!