T Nation

Conflicted: Wanna Drop Fat, Love Oly Lifting

I’m 28 and really got into Oly lifting in December. I initially joined to do crossfit and to get lean/loose fat. The Oly gym and crossfit guys split and I went with the Oly guys due to their knowledge and my addiction to lifting heavy.

My problem is I want to get lean and burn some fat BUT also want to increase my c & j, snatch, front squat, back squat and deadlift.

Is it possible I Oly lift 3-4 days and do interval/crossfit the in between days? I’m a 32 waist and dont want to buy all new clothes for work hahahaha.

Diet

diet is right, no one ever said that you cant lose fat with Olympic weightlifting, its just hard because its a very stressful activity.

You will have to be extra careful to do lots of pre-hab and re-hab to make sure you stay injury free. Its pretty common for injuries to happen more easily when you are eating less because you simply cant recover as fast as before. I notice that when i lose weight, my muscles get tighter then usual and stretching more is usually a must, where as when im gaining weight or staying the same, stretching isn’t really a necessity for me.

just keep training hard, eat a little less/clean up the diet and always listen to your body.

good luck.

I think I’m going to interval/crossfit train on the non oly days.

I’m torn with wanting to look good and get strong and the gym I go to looking good doesnt matter. Its all about the weight on the bar and getting it over your head.

My diet could be better. The whole veggie thing hasnt really caught on yet.

[quote]PsychBiker wrote:
I think I’m going to interval/crossfit train on the non oly days.

I’m torn with wanting to look good and get strong and the gym I go to looking good doesnt matter. Its all about the weight on the bar and getting it over your head.

My diet could be better. The whole veggie thing hasnt really caught on yet. [/quote]

People told you to diet, but you still come up with doing those stupid intervals. Why ask a question when you have already determined the answer?

[quote]GqArtguy wrote:

[quote]PsychBiker wrote:
I think I’m going to interval/crossfit train on the non oly days.

I’m torn with wanting to look good and get strong and the gym I go to looking good doesnt matter. Its all about the weight on the bar and getting it over your head.

My diet could be better. The whole veggie thing hasnt really caught on yet. [/quote]

People told you to diet, but you still come up with doing those stupid intervals. Why ask a question when you have already determined the answer?
[/quote]

Curious to see if one will negate the other. If doing cardio is going to make my oly lifting a waste of time as in not being able to hit PRs on the snatch and clean.

Granted I’m 28 5’7 and weigh 160. Before hernia surgery in 2.5 months ago I PR’d with a 308 backsquat and want to hit 400…but dont want to get fat doing do.

Why don’t you just do O-lifting 5-6 days a week?

[quote]PsychBiker wrote:

[quote]GqArtguy wrote:

[quote]PsychBiker wrote:
I think I’m going to interval/crossfit train on the non oly days.

I’m torn with wanting to look good and get strong and the gym I go to looking good doesnt matter. Its all about the weight on the bar and getting it over your head.

My diet could be better. The whole veggie thing hasnt really caught on yet. [/quote]

People told you to diet, but you still come up with doing those stupid intervals. Why ask a question when you have already determined the answer?
[/quote]

Curious to see if one will negate the other. If doing cardio is going to make my oly lifting a waste of time as in not being able to hit PRs on the snatch and clean.

Granted I’m 28 5’7 and weigh 160. Before hernia surgery in 2.5 months ago I PR’d with a 308 backsquat and want to hit 400…but dont want to get fat doing do.
[/quote]

Doing Crossfit/intervals and focusing on Oly lifting do not mix. I have emailed Mike Burgener ad nauseum about this and his reply for getting in better GPP was more intense Oly days (i.e. Oly combos on your Oly days. They don’t Mix, so don’t do the Crossfit on your non Oly days, you will not recover enough. At 5’7" (same as me), you shouldn’t have that much BF to lose, so dieting is your best bet (cleaning up what you eat and adding veggies)! I’m 5’7" and weigh about 175 give or take, but plan to continue to lift in the 85’s, as I don’t recover as well when I’m down to 170 (77’s).

Just do some GPP. There are videos of many teams doing this. Playing a sport, doing some calisthenics, jogs, throwing the medicine ball, pulling the sled for restoration. Doing high intensity crossfit training your gonna burn yourself out quick. I don’t know but you seem set on doing Crossfit so pick one and train.

Anyone should check out my bros physique 69kg 5’5 lifter, built pretty f0cking stacked, lean, yeah he has decent genetics but he can also C&J 2x bw and Clean 152kg @ 69kg.

Your bw % is down to your DIET. Cut out of the crap and watch yourself lean out.

Do more doubles and triples for 6sets then say 6 singles and your HR will be pumping away.

You WILL NOT BE ABLE TO OLIFT WELL doing crossfit intervals on your off days…thers a reason why you can’t do 10-12reps of Snatch’s at any reasonable % of your 1RM without serious braek down/ fatigue or your using too little a weight.

Koing

Thanks everyone for the insight. That does make sense about not being able to fully recover if doing crossfit on the off days.

Yesterday I PR’d on snatch which was surprising because I just had inguinal hernia surgery about 2 months ago. Its crap weight only 65k but my form is getting better and Im starting to get my legs back.

I like sprints so maybe I’ll just do some sprints on my off days and clean up the diet.

If you’re determined to to do additional work rather than just eat broccoli instead of rice then do it on the same day as you lift and don’t go all out every time. The thing about Crossfit is it basically promotes the idea that you should train in the upper intensity regions every single session, eventually leading to a never-ending cycle of medium workouts.

I’m surprised anyone would suggest dieting though. Personally I’m not sure someone weighing 160 @ 5’7" (and a novice lifter at that) should be trying to drop weight… I’m also 5’7", weigh 190, and 35 years old, and don’t really do any conditioning work at all. And I’m not fat. In fact, I look leaner at 190 than I did at 173, which was only 6 months ago. Muscle can go a long way to making you look leaner, and it also comes in handy when lifting heavy shit. I think you could more productively spend your time and energy squatting and pressing, and chances are it’ll make you leaner as a side effect.

Lift, watch what and when you eat (try and keep the vast majority of your carb intake around workout time), sleep well, train your abs every session, do your mobility work. You might have to buy new trousers though - I couldn’t get a 32" waist past my knees.

[quote]ninearms wrote:
If you’re determined to to do additional work rather than just eat broccoli instead of rice then do it on the same day as you lift and don’t go all out every time. The thing about Crossfit is it basically promotes the idea that you should train in the upper intensity regions every single session, eventually leading to a never-ending cycle of medium workouts.

I’m surprised anyone would suggest dieting though. Personally I’m not sure someone weighing 160 @ 5’7" (and a novice lifter at that) should be trying to drop weight… I’m also 5’7", weigh 190, and 35 years old, and don’t really do any conditioning work at all. And I’m not fat. In fact, I look leaner at 190 than I did at 173, which was only 6 months ago. Muscle can go a long way to making you look leaner, and it also comes in handy when lifting heavy shit. I think you could more productively spend your time and energy squatting and pressing, and chances are it’ll make you leaner as a side effect.

Lift, watch what and when you eat (try and keep the vast majority of your carb intake around workout time), sleep well, train your abs every session, do your mobility work. You might have to buy new trousers though - I couldn’t get a 32" waist past my knees.
[/quote]

Agreed but the point is that ‘most’ people can’t stand to not be lean and have some fat on them. Different mind sets. I’d rather be a poddgy and lift a f0ckton of weight :smiley:

Coming off the creatine I’m already leaning out! It’s only been about 10 days.

Dieting imo would mean to cut the crap and tidy it up and to limit carbs on non training days. Yes it’ll be harder to train but you can manage but you do raise a very good point, 160lbs at 5’7 isn’t all that big, but I bet he is carrying some fat and wants to get rid of it. I’d roll with your strategy and just train through it, get more muscular and tidy the eating and you’ll lean down over time.

Koing

Yeaah The Op kinda has 2 choices here. The cool way [OLing] or the Ghey way [CF]. If you just start focusing on OLing and have a normal diet with lots of protein and some veggies You’ll be fine. OLing 6 days/week kept my weight down easily until I wanted to start gaining a bit more. I had to really up my carbs to put my body weight up. If you really have to then try some sprints after your session. Rest on your rest days.

-chris

[quote]ninearms wrote:
I’m surprised anyone would suggest dieting though. Personally I’m not sure someone weighing 160 @ 5’7" (and a novice lifter at that) should be trying to drop weight… I’m also 5’7", weigh 190, and 35 years old, and don’t really do any conditioning work at all. And I’m not fat. In fact, I look leaner at 190 than I did at 173, which was only 6 months ago. Muscle can go a long way to making you look leaner, and it also comes in handy when lifting heavy shit. I think you could more productively spend your time and energy squatting and pressing, and chances are it’ll make you leaner as a side effect.
[/quote]

Agreed but hes afraid of fat. So this isnt what he wants to hear.

In that case I’d suggest the Velocity Diet. FOREVER.