We want to start the New Year off right with a nutrition challenge for anyone that is willing to participate. First off we will get body compostion measurements and do a weigh in. At some point everyone participating will need to do the WOD “Cindy” as a base at the beginning of the challenge. Also At the end of the challenge we will revisit the measurements and the WOD to see how much difference 8 weeks can make.
How it will work is there will be a point system based on meals and exercise. . At the end of the challenge the points that you have accumulated will go towards rewards based on how you did. I have included a chart that lists all possible points and how they are achieved.
The Crossfit Journal Article #21 will be provided to you as it is a great resource in very simple terms as to how to set up your meals.
We will give the money (sum of all the entries fees) to the top male and female losers. We will take pounds lost as a percentage of your body weight. We will take inches lost. (males have a waist measurement, females had a waist and hip measurement). We will take most improved “Cindy” score. The winners will have the biggest sum based on all four. This is left a little to my discretion and you will have to trust that I am honest. If you don’t think I am, then I will gladly return your money.
The biggest increase in “Cindy” score will recieve a hoody (male and female).
Since the score sheets are done on your own. We will discuss the buy in of free classes for strictness to the point system. You will all get free classes from me but it may have to be spread out over a period of time so I can pay rent. :)
3 pts = Paleo Zone Meal 2 pts = Zone Meal 1pt = Paleo Meal 0 pts= Paleo meal with Dairy -2 pts = Cheat meal – non Zone or Paleo
Exercise Pts:
+20 = 5+ WODS per week – this includes any running WODs as well +10 = 4 WODS per week 0 pts = 3 WODS per week -10 pts = if fewer than 3 WODS per week
Bonus Points:
+1 = 64 oz of Water a day +1 = At least 7 hours of sleep +1 if half carb blocks come from Veggies +1 for a post workout meal within 30 minutes of WOD
Rule of 5 points:
+1 for 5 meals a day +1 within 5 hours between meals -1 for more than a 5 block meal (take it easy at the restaurants)
Point Deductions
-1 for any alcoholic drink max -5 per day -1 for less than 3 grams of ETA/DHA per day (fish oil or other supplements)
PALEO FOOD LIST
What to Eat?
Starting with meats, eat as much as you want for breakfast, lunch & dinner. Cook the meats simply without too much added fat – broiling, baking, roasting, sautéing or browning, then pouring off excess liquid fat, or stir frying over high heat with a little oil (No deep fat frying)
Lean MeatsGame meat
Alligator Bear Bison (buffalo) Caribou Elk Emu Goose Kangaroo Muscovy duck New Zealand
Cervena deer
Fish
Bass Bluefish Cod Drum Eel Flatfish Grouper Haddock Halibut Herring Mackerel Monkfish Mullet Northern Pike Orange roughy
Shellfish
Abalone Clams Crab Crayfish Lobster
Ostrich Pheasant Quail Rattlesnake Reindeer Squab Turtle Venison Wild boar Wild turkey
Perch Red snapper Rockfish Salmon Scrod Shark Striped bass Sunfish Tilapia Trout Tuna Turbot Walleye Any other commercially available fish
Mussels Oysters Scallops Shrimp
Fruits and Vegetables
If you love fruit and are convinced it is making you fat, don’t worry. It won’t make you fat on this diet, even in unlimited amounts. In fact, it’s not easy to get 50% of your daily calories from fruits and vegetables because of the high bulk and low caloric density of fruits and salad vegetables.
Nuts are rich in calories. If you are trying to lose weight, you should eat only about 4 ounces of them a day. Also, except for walnuts, almost all nuts have high levels of omega 6 fats, and if eaten excessively, they can unbalance the ratio of omega 6 to omega 3 fats in your diet.
For ideal health, then, you should eat fruits and vegetables with every meal, along with moderate amounts of nuts, avocados, seeds, and healthful oils (flaxseed, canola, olive oil, and mustard seed). However, just because it’s a vegetable doesn’t mean it’s good – or that it’s on the list below. High carbohydrate, starchy tubers – potatoes, sweet potatoes and yams – are restricted on the Paleo Diet. Also, dried fruit should be eaten only in small amounts because it, too, can produce a high glycemic load (causing a rapid increase in the blood glucose level), particularly when you eat too much of it. When you’re hungry or in doubt, start with a high protein, low fat food. Remember, lean protein is the most effective nutrient in reducing your appetite and boosting your metabolism to help you burn stored fat.
Fruits
Apple Avocado Blackberries Boysenberries Carambola Cherimoya Nectarine Papaya Peaches Persimmon Plums
Cranberries Gooseberries Grapes Honeydew melon Lemon
Lychee Pomegranate Rhubarb Strawberries Watermelon
Apricot Banana Blueberries Cantaloupe Cassava Melon Cherries Orange Passion Fruit Pears Pineapple
Figs Grapefruit Guava Kiwi Lime Mango Raspberries Star Fruit Tangerine All other fruits
Vegetables
Artichoke Beet Greens Bell Peppers Brussels Sprouts Carrots Celery Cucumber Eggplant Green Onions Kohlrabi
Nuts and Seeds
Mushrooms Onions Parsnip Pumpkin Radish Seaweed Squash (all kinds) Tomatillos Turnip Greens Watercress
Asparagus Beets Broccoli Cabbage Cauliflower Collards Dandelion Endive
Kale Lettuce
Mustard Greens Parsley Peppers (all kinds) Purslane Rutabaga
Spinach Swiss Chard Tomato Turnips
If you are actively losing weight, you should eat no more than 4 ounces of nuts and seeds a day. Walnuts are the best as they have the most omega 3 ratio.
Almonds Cashews Hazelnuts Pecans
Oils
Pine Nuts Pumpkin Seeds Sunflower Seeds
Brazil Nuts Chestnuts Macadamia Nuts
Pistachios (unsalted) Sesame Seeds Walnuts
Olive Canola Oils
Beverages
Diet Sodas
Beer Paleo Sweets
Avocado Walnut
Coffee Tea Spirits (4oz)
Flaxseed
Wine (2-4-oz glasses)
Foods You Can Eat in Moderation
4 tablespoons or less a day when weight loss is of primary importance
Dried Fruits (2oz) Nuts mixed with dried fruit and fresh fruits (no more than 4oz of nuts & 2oz of dried
fruit/day)
Dairy Foods
All processed foods made With any dairy products
Powdered Milk Ice cream
Cereal Grains
Butter Cheese Nonfat dairy creamer Skim milk Frozen yogurt Ice Milk Whole milk Yogurt
Cream Dairy spreads Low-fat Milk
Foods You Should Avoid
Barley (barley soup, barley bread, & all processed foods made with barley) Corn (corn on the cob, corn tortillas, corn chips, cornstarch, corn syrup) Millet Oats (steel-cut oats, rolled oats & all processed foods made with oats)
Rice (brown rice, white rice, top ramen, rice noodles, basmati rice, rice cakes, rice flour, & all processed foods made with rice)
Rye (rye bread, rye crackers, & all processed foods made with rye) Sorghum Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes,
waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, & all
processed foods made with wheat or wheat flour) Wild rice
Cereal Grainlike Seeds
Amaranth Buckwheat Quinoa
Legumes
All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
Black-eyed peas Chickpeas Peanuts Lentils Snowpeas Peas Sugar snap peas Peanut butter Miso Soybeans & all soybean products, including tofu
Starchy Vegetables
Starchy tubers Sweet potatoes Cassava root Yams Tapioca pudding Manioc Potatoes & all potato products (French fries, potato chips, etc.)
Salt-Containing Foods
Bacon Salami Hot Dogs Salted nuts Smoked, dried, & salted fish & meat Virtually all canned meats & fish (unless you soak & drain them)
Fatty Meats
Bacon Chicken & turkey legs Chicken & turkey skin Lamb chops Pork ribs Chicken & turkey thighs & wings
Soft Drinks & Fruit Juices
All sugary soft drinks Pork sausage T-bone steaks
Sweets
Candy
Honey
Processed Meats Deli Meats Ketchup Salted spices
Pork rinds Cheese Frankfurters Ham Pickled foods Olives Sausages
Fatty beef roasts Fatty cuts of beef Fatty pork chops Lamb roasts
Pork sausage
Beef ribs Fatty ground beef Fatty pork roasts Leg of lamb T-bone steaks
Sugars
TO LEARN MORE ABOUT ZONE, CHECK OUT THIS JOURNAL ARTICLE FROM WWW.CROSSFIT.COM. BUY THE JOURNAL, IT IS WAY UNDERPRICED AND AWESOME!!
Crossfit journal #21
crossfit_journal-01-0047_ek9g (dragged)
Want to blog about your nutrition experience? Go to crossfit-nega.blogspot.com. zonechallenge@gmail.com should be the login and wodkilla should be the password.
SPREADSHEET FOR POINTS:
Leave a Comment
No comments yet.
Comments RSS TrackBack Identifier URI
