One of our very own, Hawgfaninc, achieved Crossfit results without Crossfit

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So I hit 6 months since I took a year off and started running and lifting again.

Monday: legs/shoulders
Tuesday: run 6 miles/abs
Wednesday: back/bis
Thursday: run 6 miles/abs
Friday: chest/tris
Saturday: rest
Sunday: run 2 miles / do 50 pull ups, 100 pushups, 150 air squats / run 2 more miles / then do abs

hard (but safe) workouts and eating right pay off every time!

FWIW, I'm 6'0 and 215 lbs in the after pic...

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Diet:

breakfast: protein shake in 10 oz of skim milk, brown rice cake, multivitamin powder pack, fruits & greens powder mix in 24 oz of water, fish oil and flaxseed pill.

2-3 hour later snack: spinach salad with lowfat dressing, carrots, cup of yogurt, a vitamin C and B12 plus a flaxseed pill, and 24 oz of water

hour before I take my preworkout: brown rice cake with a couple tbls of peanut butter on top, banana, and 24 oz of water

30 min before I workout I take my preworkout stuff

post workout: protein shake in 10 oz of water, brwn rice cake, 1/4 cup of almonds, 24 oz of water mixed with silk amino acids and creatine.

2-3 hours later before bed: cup of brown rice, 1/2 cup of black beans, 10 oz of egg whites, mixed together with about a 1/2 cup of black bean/corn salsa. plus a spinach salad/lowfat dressing, carrots, flaxseed/fishoil, and 24 oz of water

that last meal could change to: a cup of cottage cheese, brown rice chips with hummus, carrots, fishoil/flaxseed, and 24 oz of water

2-3 hours later I take a supplement that helps muscle recovery during sleep and puts me to sleep

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