Eat This A Cross Fitters Guide To Fat Loss Muscle Gain

EAT THIS
A CROSSFITTER’S GUIDE TO
LOSING FAT & GAINING MUSCLE
STRONG AS HALE | 2023

TABLE OF CONTENTS
WELCOME ....................................................................... 2
CALORIES ......................................................................... 3
PROTEIN ........................................................................... 4
PRE & POST WORKOUT ......................................... 5
BONUS RESOURCE .................................................. 6
STRONG AS HALE | 1
Hi there,
I’m H a ley!
I’m a CrossFit Nutrition Coach that has helped 100 women look
and perform their best while breaking up with restrictive
dieting.
After starting CrossFit and having seen very little progress

within my first year, I knew something had to change.
In 2018, I invested in my first nutrition coach and discovered the

greatest performance enhancing method of all - properly
fueling my body.
Once I learned to fuel the performance I wanted to see, my

body began to reflect the physical changes I wanted to see as
well. I built the body of my dreams, hit more PRs than ever, and
have stepped into the most confident version of myself all
while enjoying foods I love.
And that’s exactly what I’m here to help you achieve as well.
Let’s do this!
xoxo,
Coach Haley STRONG AS HALE | 2
CALORIES
Losing body fat comes down to one factor - being in a caloric
deficit. However, where most people go wrong is in drastically
slashing their calories because they hear the word “deficit.”
This is not helpful when it comes to improving CrossFit

performance. So when it comes to the deficit you choose, it’s
crucial that we be specific and make sure we are in no more
than a 20% calorie deficit.
1
There are three steps to determining your deficit:
Determine your Activity Level:

Below Average: Minimal Exercise + Normal Daily Activity
Average: 1 Hr of Exercise + Normal Daily Activity
2
Above Average: 2-3 Hrs of Exercise + Normal Daily Activity
Anything Above
Determine your Maintenance Calories (MC)

Below Average: BW x 12
Average: BW x 14
3
Above Average: BW x 16
Anything Above: BW x 18
Create your Deficit Calories

MC x 0.05 = 5% Deficit Cals
4
Calculate Overall Calories

Maintenance Calories
- Deficit Calories
= Overall Calories
STRONG AS HALE | 3
PROTEIN
When it comes to building muscle, the first factor we need to
take into account is protein.
CrossFit athletes require protein for two reasons:
One being that after 60-90 minutes of intense training, amino

acids can be used as energy. Protein through the diet is needed
to replenish these proteins broken down during training.
The second reason is that protein is required for the repair and
recovery process after intense exercise.
To optimize muscle gain, CrossFitters should aim to eat

1g of Protein per pound of Bodyweight.
Bodyweight in Pounds Grams of Protein
100 100
120 120
140 140
Did you know? In order to build muscle the body must

remain in a positive nitrogen balance, making protein
essential for the body to store/retain more protein than it
is using as fuel.
STRONG AS HALE | 4
PRE & POST WORKOUT
The last and most overlooked aspect of building muscle is
purposefully fueling your workouts.
If you’re not eating anything before your workout, you’re

leaving gainz on the table. If you’re not eating simple carbs
prior to training, you’re leaving gainz on the table.
The way you train and recover is dependent on the way you
fuel your training and recovery.
So what do you eat before and after your workout?
Pre-Workout Post-Workout
One hour prior to exercise, After a workout, aim for a
30-50g of simple full serving of protein and
carbohydrates are optimal carbohydrates!
for energy!
You can always
Simple Carb Sources: supplement with a protein
Fruit Snacks, Rice Cakes, shake & carb of your choice
White Rice, Candy, Bagel, or enjoy a balanced meal
Gatorade after training.
IMPORTANT NOTE: Supplements are meant to do exactly what

their name suggests - supplement holes in your diet. The only
time where supplementation could be preferable to whole-
food sources of nutrients is within the immediate post-workout
window. A supplement, like a post-workout shake, can be more
easily and rapidly digested than a whole-food source.
STRONG AS HALE | 5
LET’S IMPLEMENT!
Simply knowing what to do means nothing if not
implemented! So now it’s time to consistently
put in the work.
Still not sure where to start

to lose fat and gain muscle?
DM me the word “AUDIT” on

Instagram for a FREE nutrition review.
STRONG AS HALE | 6

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EAT THIS

STRONG AS HALE | 2023

After starting CrossFit and having seen very little progress

In 2018, I invested in my first nutrition coach and discovered the

Once I learned to fuel the performance I wanted to see, my

This is not helpful when it comes to improving CrossFit

Determine your Activity Level:

Determine your Maintenance Calories (MC)

Create your Deficit Calories

Calculate Overall Calories

CrossFit athletes require protein for two reasons:

One being that after 60-90 minutes of intense training, amino

To optimize muscle gain, CrossFitters should aim to eat

Bodyweight in Pounds Grams of Protein

Did you know? In order to build muscle the body must

If you’re not eating anything before your workout, you’re

So what do you eat before and after your workout?

IMPORTANT NOTE: Supplements are meant to do exactly what

Still not sure where to start

DM me the word “AUDIT” on

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