• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Protein Powder
      • Best Whey Protein
      • Best Creatine
      • AG1 Review
    • Equipment
      • Best Adjustable Dumbbells
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Athlete Journal: Patrick McCarty, Entry 3 – 3/13/2013

I placed 29th in the CrossFit Games Open, which puts me in a good position for the Games. Here is some information about how I'm fueling my workouts.

Patrick McCarty

Written by Patrick McCarty Last updated on March 13, 2013

EDITOR’S NOTE: Welcome to the athlete journal of CrossFit trainer and masters athlete Patrick McCarty. Patrick competed in the 2011 Reebok CrossFit Games in the 45-49 age bracket and has his sights set on the Games again this year. Follow Patrick’s journals here every Wednesday.

Athlete Journal Entry 3: 3/13/2013

After week one of the CrossFit Games Open, I sit in 29th place, out of about 1,600 initial competitors. The top twenty will go to the games. 29th is a manageable number, as many of the initial leaderboard kings will fall, others will rise, and as long as I stay strong and consistent, I hope to climb, over the course of these next four weeks, into the top twenty and clinch a berth to the games.

One thing I have in my favor is that I feel, literally, better than I have ever felt in my life. I am injury free, strong, and the workouts, while always awful, are less awful.

I have discussed my programming and warm up routines in past entries. The third cog in that wheel is nutrition. It plays such a critical role in how I perform.

We hear so much about Paleo eating as CrossFitters, and initially, I adopted a very strict paleo diet. I ate meat, veggies, fruit, fish, eggs, nuts, and that was about it. Aside from convincing myself that Homo erectus drank coffee, I stuck to the plan and found a lot of aesthetic success. I got lean, vascular, found all of the abs I had been trying to uncover for the last thirty years, fit easily into a size 31, and was generally thrilled with how I looked.

The problem: My ability to perform in the gym was mediocre. Metcons tended to ruin me, and I was extremely weak. This was never more evident than in the 2011 CrossFit games when, for the second workout of the weekend, we had four minutes to find a max clean and jerk. I overheard some of the other competitors stating they were going to ‘open with 225lbs.’ What? My PR was, up to that point, 185lbs.

As soon as the Games ended, I began to glean information from some of my friends who were undergoing one-on-one coaching with OPT, which includes nutritional counseling. One thing I found out from the discussions with these fellow competitive athletes was that based on the stress load under which we put our bodies doing competition level CrossFit training, strict paleo doesn’t provide the level of carbohydrates needed to support both pre- and post-workout fueling.

After much research I began to realize that carbs equal energy and protein equals repair. Carbs provide the energy that fuels muscle contractions, and without being a scientist, I arrived at this conclusion: Strict paleo is good for gut health. It is not optimal for performance.

Hence, I began to tinker. I added oats, rice, and more fruit to my daily intake. I began to focus on timing of nutrients, especially immediately pre and post workout.

I began to put on weight – muscle weight. And in general, I lost the extreme cut that I once had, but in its place my ability to perform began to skyrocket. My average clean has increased by over fifty pounds, my back squat and front squat, the same. I have noticed my ability to work has increased as well. I can typically maintain a constant steady pace in workouts, especially when heavy weight is involved. And my recovery is excellent. For me, adding carbs has been a perfect means by which I have been able to gain strength, endurance, and increase performance. My muscles literally have more fuel in the form of glycogen, which is being provided by the carbs.

So what is a typical day’s food intake? This would be a best-case scenario day for me, assuming a 10:00 AM workout:

  • Breakfast: Oatmeal with a half banana
  • Pre-Workout: Sweet potatoes with a couple of Clif Shot Bloks on the side
  • Post Workout: Protein shake and a piece of fruit (banana or apple)
  • Lunch: Spinach salad with cubed chicken, almonds, dried cranberries, avocado, and a drizzle of raspberry vinaigrette dressing
  • Snack: Almond butter, cup of grapes.
  • Dinner: You name it – as long as it’s protein, carb, and fat. One-third pound of hamburger with chopped veggies on top, chicken and mashed potatoes, eggs and bacon, Tilapia and grilled veggies, etc.
  • Evening snack: Almond butter and a few cubes of Monterey jack cheese.
  • What I don’t eat: Bread, pasta, anything containing refined sugar, cereal, cookies, cake, ice cream, peanut butter, jelly, etc.

Essentially what I try to do is think to myself, before I put it in my mouth, ‘Is this fuel?’ If the answer is yes, I will eat it. If the answer is no, I won’t. This works for me but admittedly, may not work for everyone. Paleo purists will cringe at the grains. My suggestion is that you simply tinker until you find what works best for you.

Next week: The mental game. The hardest variable to control.

Patrick McCarty

About Patrick McCarty

Patrick McCarty is a CrossFit Level 1 Trainer and masters athlete. As a masters-level athlete, Patrick competed in the 2011, 2013, and 2014 Reebok CrossFit Games. Patrick’s fitness journey has taken him from traditional weightlifting to marathon running and, ultimately, to CrossFit, where he found the perfect balance of strength and conditioning, nutrition, and proper goal setting, which allowed him to find levels of fitness and well-being that eluded his twenty-year old self.

In addition to his own training, Patrick’s real passion is coaching. He provides programming and coaching for dozens of clients across the globe and finds immense satisfaction in helping other achieve their fitness goals, whether it’s climbing a rope for the first time or making it to the CrossFit Games. By day, Patrick is a web developer who owns his own design company, CJT Digital Design, in Loveland, Ohio.

View All Articles

Recommended Articles

patheadline2
The Formula for a Successful CrossFit Gym
106690607772068823384321971850806174107450o
The 7 Sneakiest Rest Strategies in CrossFit
tjg8134cc
The 10 Commandments of CrossFit
3afa7dcffc40db0631009xxx
How to Strategize and Win a WOD Like Rich Froning

Primary Sidebar

Latest Articles

Low-Bar vs. High-Bar Squats: What’s the Best Lower-Body Builder for You?

Chris Bumstead is Building His Own Private Gym

Samantha Eugenie Crushes 122.5-Kilogram (270-Pound) Bench Press PR

Ronnie Coleman Says Derek Lunsford is His Favorite Modern Bodybuilder

Latest Reviews

Athletic Greens AG1

Athletic Greens AG1 Review: Is This Greens Powder Worth It?

ISSA Personal Trainer Certification Review

ISSA Personal Trainer Certification Review

Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Pre-Workouts for Building Muscle, Running, Taste, and More

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About