I started trainning crossfit 2 months ago and also running a couple times a week. want to eat healthier and also buff up. i need a good diet! thanks!

High fiber/low sugar: The two key ingredients of most healthy diets out there are high fiber and low sugar. The kind of fiber you need is best found in unprocessed fruits, veggies, and whole grains (no juices, smoothies, etc.). And then to buff up you need healthy protein - lean meats, nuts, etc plus resistance training. Without doing weights or bands, the protein will be useless for muscles. Best of luck!

Ok: First, make sure you have been cleared by your doctor for this workout increase your protein throughout the day and in the evening add some complex carbohydrate.

Zone plus: Following the zone diet, but adding in some extra carbs after a heavy workout is a good start. Check out some of the stuff crossfit faction is doing such as the barbell shrugged podcast, and their nutrition program for weight gain. If you want a monitored program that can tailor your individual goals check out eatology.Com.