I wrote about my Dexa scan results for 2017 and 2018 which showed that I had a body fat percentage of 9.6%, 9.5% respectively. At the time I was consistently doing CrossFit classes around 4-5 times a week and other accessory exercises or steady-state cardio the other days.
This year I leaned out a bit as well as feel and look stronger overall.
My routine has remained relatively the same with a few notable differences. I still do CrossFit workouts around 4-5 times a week, but will dedicate an extra 30-45 minutes to strength or skill-based exercises either before or after class. This could be anything from working on handstand walks or 5×5 squat, weighted pull-ups or another 10-15 minutes CrossFit WOD (workout of the day).
I leaned out mainly because I consume slightly fewer calories than I burn and I’ve built more muscle up within the last year by focusing more on using heavier weights and compound movements as opposed to small muscle group workouts like bicep curls or using isolated exercise machines.
I rarely train specifically for aesthetic reasons. Every exercise I do is focused on a goal. For example, I will train my shoulders by doing shoulder presses so I can have a more stable lockout position for my overheat squats and be able to do more strict handstand pushups.
I will practice handstand walking for 10-15 minutes a few times a week or Turkish getups. By doing this you are getting better at the skill while training multiple muscle groups in your body.
Since Olympic weightlifting (clean, jerk and snatch) works out multiple muscle groups at the same time, practicing those movements will help you get physically stronger in your arms, legs, and core. A great bang for your buck!
My diet has remained relatively the same and I consume an average of 2500 – 3500 calories daily. This includes healthy meals when I cook at home and cheat meals when I go out to eat. An average of 85% of my meals is what I would consider healthy and is usually composed of:
- Meat (steak, chicken, pork, fish)
- Eggs (2-3)
- Veggies (avocados, broccoli, cauliflower, spinach, mushrooms, onions)
- Nuts (macadamia, walnuts)
- Seasoning (garlic, salt, turmeric, slight soy sauce)
- Oils (avocado, olive)
I also will test other types of foods like sweet potatoes, banana or snacks like the Larabar if I have heavy or intense workouts planned. To be honest I don’t think it has had a positive or negative effect on my performance and workouts.
I don’t have a specific goal when it comes to a body fat percentage as long as I feel and look healthy. Looking healthy is subjective, so personally, as long as I’m below 12% I’m within my personal “healthy” range. Your body fat percentage is a reflection of the combination of what you eat, your movement patterns and genetics.