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CrossFit

Aggieland Nutrition Guide & Log Booklet

PARTICIPANT NAME: ________________

DATE: ________________

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

What is the Paleo Diet?

The paleo diet is a diet based on eating whole unprocessed foods much like what the first humans ate. The idea is to reduce inflammation and lower sugar and carbohydrate intake.

Websites:

marksdailyapple.comrobwolf.comnomnompaleo.combalancedbites.comeverydaypaleo.com

Paleo Books:

Paleo for Athletes by Loren Cordain and Joe Friel

The Paleo Solution by Rob Wolf

Everyday Paleo by Sarah Fragoso

CrossFit Aggieland Nutrition Seminar

Zone Books:

The Zone Diet by Barry Sears

Paleo Diet:Animal Meat and Fat

Fruits Fish

Eggs Nuts

Vegetables

Dairy Products: Cheese, Milk

Grains:rye, wheat, oats, barley brown rice, corn

- Raises insulin- Lectins bind to insulin receptors, bind to human intestinal lining and

cause leptin resistance ( leptin is a hormone generated in the body to achieve a balance between energy expenditure and food intake, -means you are gonna eat more than you need to because you don’t have a hormone to regulate your appetite).

- Gluten causes inflammation in the gut - Phytates make minerals bio-unavailable

Legumes:peanuts, soy, kidney beans, pinto beans, navy beans, black eyed peas

Excess Sugar: sodas, candy, sweats

Vegetable Oils

Macro-Nutrient Breakdown:

Glycemic Index & Limited Types of Fats:

ProteinFats

Carbohydrates

Understanding the Fundamentals of the Zone Diet

The Zone Diet is based on balancing your intake of carbohydrates, protein, and fat in each meal. The goal of the diet is to manage your hormonal response to the food you consume. According to Dr. Barry Sears, the developer of the Zone Diet, the ideal ratio for any meal or snack includes 9 grams of carbohydrates, 7 grams of protein, and 1.5 grams of fat. The term “block” is used to describe these amounts of the macronutrients. For example, one block of protein is equal to 7 grams of protein, and one block of carbohydrates contains 9 grams of carbohydrates.

The Zone Diet is by no means a one-size-fits-all plan. You will customize it to fit your body type, fitness goals, and activity level. To be done well, the Zone Diet takes patience and commitment to begin, but after a few weeks, it becomes much easier to implement and maintain.

The first step in beginning the Zone Diet is to determine how many blocks you need. The chart below is a guide to help you determine this number. Choose the number of blocks that fits your current body type, not the body type you wish to have. Also, remember to consider your height as you determine your body type. The nutritional needs of someone who is over six feet tall are not the same as someone under five feet, regardless of their weight. A “hard gainer” is someone who finds it hard to gain weight.

This chart is simply a guide; after eating this way for a few days, you may feel the need to adjust the number of blocks you are eating. You will be eating five times a day, so you should not feel hungry. If you feel hungry or lack energy, increase the number of blocks you are consuming. To workout the way we do at CrossFit Aggieland, you cannot be calorie deficient, and it is counter-productive for lasting weight-loss. When your body experiences a calorie deficit, you may initially lose some weight, but soon those results will slow down or stop as your body tries to preserve the few calories you are consuming. After you have determined the appropriate number of blocks, you will now need to plan what, and how much, to eat. The Zone Diet is much easier if you plan ahead and pre-package your snacks and most of your meals. Review the block chart, full of wonderful Paleo foods, to help you plan your meals and snacks. For a medium female, so below is what one day would look like in a perfectly Paleo, Zoned world. Sample: Medium Female Breakfast (3 blocks) 6:00am 3 scrambled eggs (3 blocks of protein) 1 apple (2 blocks of carbohydrates) 1 cup of strawberries (1 block of carbohydrates) 9 almonds (3 blocks of fat) Snack (1 block) 9:00am 1 oz. of low-sodium turkey breast (1 block of protein) 1 cup of baby carrots (1 block of carbohydrates) 1 macadamia nut (1 block of fat) Lunch (3 blocks) 12:00pm 4½ oz. hamburger patty (3 blocks of protein) 2½ cups of steamed broccoli (2 blocks of carbohydrates) 1 plum (1 block of carbohydrates) 3 tablespoons of avocado (3 blocks of fat) Snack (1 block) 3:00pm 1 hard-boiled egg (1 block of protein) ½ cup of salsa (1 block of carbohydrates) 1 walnut (1 block of fat) Dinner (3 blocks) 6:00pm 3 oz. of chicken breast (3 blocks of protein) 2½ cups of yellow squash (2 blocks of carbohydrates) ½ cup of grapes (1 block of carbohydrates) 1 teaspoon of olive oil (3 blocks of fat) – used for cooking the chicken and squash

When I was first introduced to the Zone Diet, I was admittedly a little overwhelmed. I had never weighed or measured my food before, but after a few weeks, I learned my portion sizes and only had to measure my foods when I was trying something new. I also kept my block chart on my refrigerator, so I could access that information easily.

For those of you who don’t own a food scale, a little math can save you that expense. For example, if I buy a package of ground beef that weighs 1 pound (or 16 ounces), I can divide that number by the number of ounces in 1 block of ground beef (1½ ounces) to find the number of blocks in that package (16/1.5= ~11). If I were making hamburger patties out of this, I would make three 3-block patties and two 1-block patties. I would just eyeball it, making the 3-block patties about 3 times as large as the 1-block patties.

If you want to elevate your fitness to a different level, I highly recommend that you try the Zone Diet. It takes a little effort, but I truly believe the results are well worth it.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf http://crossfitimpulse.com/the-zone-diet-explained-edited http://www.zonediet.com/portals/0/resources/food_block_guide.pdf http://www.webmd.com/diet/zone-what-it-is?page=2

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

http://crossfitimpulse.com/the-zone-diet-explained-edited

http://www.zonediet.com/portals/0/resources/food_block_guide.pdf

http://www.webmd.com/diet/zone-what-it-is?page=2

Whole&Egg 1&Large Acorn&Squash 3/8&cup Kale 1&1/4&cupsEgg&Whites 2&Large Alfalfa&Sprouts 7&1/2&cups Kiwi 1Chicken 1&oz Apple &1/2 Lemon 1Turkey 1&oz Apple&Sauce 3/8&cup Lemon&Juice 1/3&cupGround&Turkey 1&1/2&oz Apricots 3&small Lime 1Beef 1&oz Artichoke 1&small Mango 1/3&cupGround&Beef 1&1/2&oz Asparagus 12&spears Mushrooms 3&cupsDuck 1&1/2&oz Banana&(9Ninch) &1/3 Nectarine &1/2Ham 1&oz Beets 1/2&cup Okra 3/4&cupPork 1&oz Blackberries 1/2&cup Onions&(cooked) 1/2&cupGround&Pork 1&1/2&oz Blueberries 1/2&cup Onions&(raw) 2/3&cupLamb 1&oz Broccoli&(cooked) 1&1/4&cups Orange &1/2Ground&Lamb 1&1/2&oz Broccoli&(raw) 2&cups Papaya 2/3&cupCatfish 1&1/2&oz Brussel&Sprouts 3/4&cup Peach 1Crabmeat 1&1/2&oz Butternut&Squash 1/3&cup Pear &1/2Flounder/Sole 1&1/2&oz Cabbage&&(raw) 2&1/4&cups Peppers 1&1/4&cupsLobster 1&1/2&oz Cabbage&(cooked) 1&1/3&cups Pineapple 1/2&cupSalmon 1&1/2&oz Cantaloupe &1/4 Plum 1Scallops 1&1/2&oz Carrots&(cooked) 1/2&cup Radishes 2&cupsSwordfish 1&1/2&oz Carrots&(raw) 1&cup Raisins 1&TbspShrimp 1&1/2&oz Cauliflower&(cooked) 1&1/4&cups Raspberries 2/3&cupTuna&Steak 1&1/2&oz Cauliflower&(raw) 2&cups Romaine&Lettuce 6&cupsCanned&Tuna 1&oz Celery 2&cups Salsa 1/2&cup

Cherries 7 Spaghetti&Squash& 1&cupCollard&Greens 1&1/4&cups Spinach&(cooked) 1&1/3&cupsCranberries 1/4&cup Spinach&(raw) 4&cups

Almonds 3 Cucumber&(9Ninch) 1 Strawberries 1&cupAvocado 1&Tbsp Dates 2 Sweet&Potato&(5Ninch) &1/3Bacon&Bits 2&1/2&tsp Eggplant 1&1/2&cups Swiss&Chard 1&1/4&cupsCashews 3 Grapefruit &1/2 Tangerine 1Coconut&Oil 1/3&tsp Grapes 1/2&cup Tomato&(cooked) 3/4&cupMacadamia&Nuts 1 Green&Beans 1&cup Tomato&(raw) 1&cupOlive&Oil 1/3&tsp Honeydew &1/2 Tomato&Sauce 1/2&cupOlives 5 Iceburg&Lettuce 1&head Watermelon 1/2&cupSunflower&Seeds 1/4&tsp

Protein((7(grams) Carbohydrates((9(grams)

Zone(Block(Chart

Fat((1.5(grams)

For more information and inclusive block chart see the website:http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Fruits GI Vegetables GICherries 22 Bell Peppers 10Grapefruit 25 Broccoli 10Blackberries 32 Cabbage 10Pears 37 Kale 10Plums 38 Lettuce 10Apples 39 Mushrooms 10Raspberries 40 Onions 10Strawberries 40 Asparagus 14Peaches 42 Green Beans 14Oranges 44 Artichokes 15Grapes 46 Cauliflower 15Kiwi 52 Celery 15Blueberries 53 Cucumbers 15Bananas 54 Spinach 15Mangos 56 Summer Squash 15Apricots 57 Brussel Sprouts 16Raisins 64 Sweet Potatoes 50Cantaloupe 65 Beets 63Pineapples 66 Carrots 70Watermelons 72 Parsnips 98

The Glycemic Index (GI) of 20 Common Fruits and Vegetables

Grocery Shopping List:Meats:

BeefChickenTurkeyPorkSalmonShrimp

Fats:

Coconut OilAlmonds & almond butterMacadamiaAnimal protein high in fats - baconAvocadoOlive oil

More glycemic index chart information can be found at: http://www.glycemicindex.com

The Zone Diet- Frequently Asked Questions

What should I eat pre-workout? I would recommend eating one of your snacks one to two hours pre-workout. For you 5 and 6am-ers, I would probably try to eat a one or two block snack when you wake up and having breakfast later.

What should I eat post-workout? I would still recommend in-taking a protein shake within 30 minutes of your WOD. This will not count as either a snack or a meal, consider it a freebie. Within two hours of your WOD, eat either a snack or a meal.

It’s late, and I’ve only had 2 meals and 1 snack. What should I do? If you’re hungry, eat a meal and maybe add a couple of the blocks you missed from your snack. Don’t worry too much about getting in all the blocks at this point, because you’ll probably make yourself miserable trying to eat all of that food at once. For example, if you’re a well-muscled, athletic male, you would be trying to eat 10 blocks in one sitting. That could mean you would be eating 120 spears of asparagus – gross. This should be the exception, and not the rule. Make a plan to begin eating earlier the next day, so you can consume all your blocks. Develop a schedule to plan a time for all your meals and snacks.

Will I be able to go out to eat while on the Zone Diet? Absolutely!! Before you get a good idea of what your block portioning looks like, it will be difficult. Once you know how much you should be eating, just order something clean off the menu and eat the correct number of blocks and save the rest for later. For example, if I were going to Texas Roadhouse, I could order a 6 oz. sirloin, a sweet potato, and fresh vegetables. For my 3-block meal, I can eat half of my steak (3 oz.), all of my sweet potato, and ½ Tbsp. of butter for my sweet potato (Okay, maybe butter’s not perfectly Paleo, but it is fat and makes the sweet potato a lot better. Then, I can take my veggies and the rest of my steak home for another meal.

What should I do for protein while I’m at school/work? As most proteins need to be kept cold, this is definitely the most difficult of the blocks to take on the go. Investing in an insulated lunch kit, would be a great solution and would greatly increase your options. Throw in an ice pack with your protein and you’re good to go. Dried or canned meats (like beef jerky or canned tuna) are options that don’t need to be kept cold. I would caution to check the label on those so you can make sure they aren’t loaded with sodium, nitrates, or nitrites.

Do I have to cook each block separately, or can I still use some of my favorite Paleo recipes? I encourage you to continue using Paleo recipes that you’ve found and liked; it just takes a little math to figure out the block content. Keep in mind, that you only calculate the macronutrient in each ingredient (don’t count the protein found in almond meal as a block of protein, just count the fat.). For example, here is how I would figure that out for the Paleo Meatloaf that was featured on our blog a few weeks ago. 2 pounds ground beef (32 oz. = ~21 blocks of protein) 1 cup almond meal (56 grams of fat = ~37 blocks of fat) 2 eggs (2 blocks of protein) 1 (6 oz) can tomato paste (30 grams = ~3 blocks of carbohydrates) 1 red onion, finely diced (~2 blocks of carbohydrates) 3 garlic cloves, minced (<1 block of carbohydrates) 1/2 tablespoon sea salt (spices aren’t a macronutrient) 1/2 cup fresh basil, diced (<1 block of carbohydrates) 1 teaspoon marjoram

2 teaspoons finely ground black pepper Total Blocks: Protein - ~23 blocks

Carbohydrates - ~5

Fat - ~37 blocks

To make this recipe part of a balanced meal, I would probably reduce the almond meal to ¾ of a cup, which would give me about 28 blocks of fat. When divided into roughly 6 servings, this meatloaf would give me about 4 blocks of protein, 1 block of carbohydrates, and 4 blocks of fat. I would need to eat a few more carbohydrates to make this balanced. If I’m aiming for 3-block meals, I would make 8 servings instead.

Should I Zone my cheat meals? No!!! Cheat meals are for you to enjoy in the moment and regret later – so do that – enjoy!! It’s actually beneficial for your glycogen levels and metabolism to indulge in the occasional cheat meal. The additional calories and carbohydrates jump-start your system into working harder and more efficiently. If you don’t believe me, just Google “benefits of a cheat meal.” Can I do Zone with non-Paleo foods? The Zone Diet as developed by Dr. Barry Sears is not limited to just Paleo foods. The combination of Zone and Paleo is what I and many others have found to be most effective for improved fitness performance and overall well-being; however, they do not have to be implemented together.

I’m tired of eating [insert vegetable here], what else can I eat for carbohydrates? If you’re tired of eating the same thing, strive for more variety in each meal. Just because you have to eat 5 blocks in a meal, doesn’t mean it all has to come from the same plant. It’s a lot easier to get to 5 blocks of carbohydrates, when you’re not just eating brussel sprouts. Having a root vegetable (carrots or sweet potatoes), gives you a lot of carbohydrates in a smaller package; whereas, you’ll have to eat a lot more leafy greens volume-wise to reach the same number of carbohydrates. Fruit is another way to get densely-packed carbohydrates in your meal.

How will I know if I’m eating the right number of blocks? If you are eating the correct number of blocks, you should have a relatively constant amount of energy throughout the day. You should not feel stuffed or sluggish. Listen to your body, and if you don’t feel good, make a change. Add or subtract a block or two for a few days, and then see what your body tells you. There is no formula for determining the perfect amount of blocks for you, but your body knows and it wants to operate powerfully and efficiently so listen to it.

NOTES:

Total Sleep (hours): _____ Quality (1-5): ____

Energy Level (1-5): _____

Comments: ___________________________ _____________________________________

Pre/Post Workout and Supplements: ____________________________________

SKILL/ LIFT WOD

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BREAKFAST SNACK LUNCH SNACK DINNER

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WEIGHT WAIST THIGH(S) ARM(S) NECK

“Success is piece of mind which is a direct result of self-satisfaction in knowing that you did your best to become the best you are capable of becoming.” –John Wooden



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“Champions aren’t made in the gyms. Champions are made from something they have deep inside them– a desire, a dream, a vision.”–Muhammad Ali



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“Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit..” –Aristotle



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“Success is where preparation and opportunity meet.” –Bobby Unser



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“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.” –Jesse Owens



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“Set your goals high, and don’t stop ‘till you get there.”

-Bo Jackson

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