I've increased strength training and seeing good results!!!

What are you doing?

What are you doing?

Crossfit, and long distance cardio

Looking strong man.....keep it up!!

Wow! I'm impressed. Do you have a before pic?

Oh, and when did you start weight training again after surgery? I can't wait to get back to lifting/crossfit but I am only 4 weeks out and my doc said 6 weeks.

Crossfit' date=' and long distance cardio[/quote']

What is the secret to doing these types of exercises together without becoming catabolic?

Any muscle I gained from Cross fit were erased by long distance running (5k, 10k and longer) due to catabolic state of body. I now cut out the long distance running and replaced with shorter fast runs of 1-2 miles. Doing this leaned out my body even more in the last month by almost 10 lb ( long distance cardio caused body to hold onto extra fat, making muscle look soft) and body is starting to take the right shape @ 185 lb and 16% body fat. I am eating constantly during the day a quality high Protein diet for building lean muscle (170 g), no sugar, no dairy, greens and proper supplementation for maximizing my goals (Vitamins, creatine, catalyst).

OP, what do you consider to be long distance running? Are my 3 miles long or short? Do you alternate Xfit and run days, do them both every day, what?

OP' date=' what do you consider to be long distance running? Are my 3 miles long or short? Do you alternate Xfit and run days, do them both every day, what?[/quote']

I do five miles at least on my run days, and I run twice a week and lift three times a week

What is the secret to doing these types of exercises together without becoming catabolic?

Any muscle I gained from Cross fit were erased by long distance running (5k' date=' 10k and longer) due to catabolic state of body. I now cut out the long distance running and replaced with shorter fast runs of 1-2 miles. Doing this leaned out my body even more in the last month by almost 10 lb ( long distance cardio caused body to hold onto extra fat, making muscle look soft) and body is starting to take the right shape @ 185 lb and 16% body fat. I am eating constantly during the day a quality high Protein diet for building lean muscle (170 g), no sugar, no dairy, greens and proper supplementation for maximizing my goals (Vitamins, creatine, catalyst).[/quote']

Thanks for posting this, Fiddle. It's so interesting to me. I'm interested specifically in how long distance cardio caused ur body to hold onto extra fat. Were u running always at the same speed? Intervals? I can understand how it would be difficult to bulk up when doing long distance runs consistently, but holding onto fat confuses me.

I bow to ur greatness regarding ur clean diet! I admire ur discipline!

Thanks for posting this' date=' Fiddle. It's so interesting to me. I'm interested specifically in how long distance cardio caused ur body to hold onto extra fat. Were u running always at the same speed? Intervals? I can understand how it would be difficult to bulk up when doing long distance runs consistently, but holding onto fat confuses me.

I bow to ur greatness regarding ur clean diet! I admire ur discipline![/quote']

As for fat retention, I do not know exactly why that would happen with running so much. However, I did talk to my cross fit trainer about it. She said the body will hang onto a fat layer when large amounts of cardio is performed. Something to do with a "survival" mentality of the body.

I do not know if this has to do with visceral or surface level fat layer. I do know that once I cut down cardio and really focused on solid lifting and cross fit sessions, that this "softness" on top of muscles and thickness of body composition really leaned out.

For me, my body was not changing into my envisioned body shape when running between 5-10 miles a session 3-4 x a week. It is feeling good to finally etching out an athletic body composition after months of discipline. And I have to keep up the strength training focus and optimal diet all summer into the fall.

I hope others feel comfortable with sharing their experiences around how they achieved it are achieving their ideal body composition as this is a daily learning experience for everyone.

Awesome job man especially considering your built that while eating at a caloric deficit.

How tall are you and what was your starting and current weight now.

Awesome job man especially considering your built that while eating at a caloric deficit.

How tall are you and what was your starting and current weight now.

I'm 6 feet even I was 305 now 202

Where's a before pic ?

Where's a before pic ?

Damn brotha you been working your ass off have got around the posting your routine ?