Nutrition Challenge at PFCF

We are starting a nutrition challenge next week. These are the guidelines. Check it out and do it.

WHAT IT IS
A 9 week challenge designed to change your life. Over the course of 9 weeks, you will develop healthy habits that will help you reach optimal health and performance. The challenge will utilize the zone and paleo diets while emphasizing habitual exercise, sleep, and healthy lifestyle choices.

HOW TO PARTICIPATE

You must let one of your coaches know that you are interested in participating. The cost of the challenge is $30 however you will be able to win your money back. You must log all of your food, sleep, exercise, etc. daily. (we will provide you will a chart to help you do this). This is based on the honor system. If you log that you eat perfect paleo/zone meals and sleep 8+ hours a night and your performance decreases over the course of 9 weeks, we will know you cheated. Don’t cheat. You must also take pre/post measurements to determine your body fat percentage as well as participate in our pre/post benchmark workouts.

RULES AND POINT SYSTEM
Points Breakdown
Nutrition:

+3 Paleo/zone Meals (15 possible per day)- must use paleo foods with zone proportions.
+2 Paleo or Zone Strict Meals (10 possible per day)- all strict paleo or zone rules apply.
-2 Cheat Meal (-10 possible per day)- if you eat anything non-paleo in a meal during your day.

Bonus:
+1 Half of your Carbohydrate Blocks or Meals from Veggies (3 possible per day)- if you are not doing zone, if half of your meal is vegetables it is 1 point.
+1 Fewer than 5 hours between meals (1 possible per day)
+1 64oz of water during the day (1 possible per day)- hydration is key to optimal performance. You should be drinking water all day. You may not drink 64 oz of water in the morning or in the evening for this to count.

Deductions:
-1 Each Alcoholic Beverage (-5 possible per day)- 1 shot, 1 beer, or 1 glass of wine is -1 point. Honor system ladies and gentlemen, a ’40’ is more than 1 beer.
-1 Less than 3 grams of Fish Oil a day. You should be taking fish oil as a supplement. NO excuses here.
-1 No post workout nutrition within 45 minutes after exercising- we are looking for an immediate post WOD meal. It is ideal to take your shake or eat your meal within 45min post workout. The post workout shake does not count for your daily meals or blocks and it is not considered a cheat meal even though it is not considered 100% paleo.

Exercise:
Only WODS in the gym count. Only 1 WOD a day will count and you may not do 3 WODS on Sunday to make up for inactivity throughout the week.
+20 – 5+ WODs/week
+10 – 4+ WODs/week
+5 – 3 WODs/week
0 – 2 WODs/week
-5 – Fewer than 2 WODs/week

Recovery:
Sleep is integral to recovery and performance (mentally and physically).
+3 – 8+ hours of sleep
+0 – 7 hours of sleep
-1 – 6 hours of sleep
-3 – less than 6 hours of sleep.

POINT STRUCTURE AND PRIZES

Total Points possible- 1629
0 – 499 No money back
500 – 999 1/2 money back
1000 – 1629 All money back

There will also be Men and Women’s prizes for the biggest change in performance as well as the biggest change in body composition.


ZONE

“In the Zone scheme all of humanity calculates to either “2”, “3”, “4”, or “5 Block” meals at breakfast, lunch, and dinner with either “1” or “2 block” snacks between lunch and dinner and again between dinner and bedtime. We’ve simplified the process for determining which of the four meal sizes and two snack sizes best suits your needs. We assume that you are CrossFitters, i.e., very active.
Being a “4 Blocker”, for instance, means that you eat three meals each day where each meal is comprised of 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat. Whether you are a “smallish” medium sized guy or a “largish” medium sized guy would determine whether you’ll need snacks of one or two blocks twice a day.
The “meal plans” stand as examples of 2, 3, 4, or 5 block meals and the “block chart” gives quantities of common foods equivalent to 1 block of protein, carbohydrate, or fat. Once you decide that you need, say, “4 block” meals, it is simple to use the block chart and select four times something from the protein list, four times something from the carbohydrate list, and four times something from the fat list every meal.
One-block snacks are chosen from the block chart at face value for a single snack of protein, carbohydrates, and fat, whereas two block snacks are, naturally, chosen comprised of twice something from carbohydrates combined with twice something from the protein list, and twice something from the fats.
Every meal, every snack, must contain equivalent blocks of protein, carbohydrate, and fat. If the protein source is specifically labeled “non-fat”, then double the usual fat blocks for that meal. Read “Enter the Zone” to learn why. At Zone parameters body fat comes off fast.” Taken from CrossFit Journal Article 21. READ IT.

What is A BLOCK?
A block is a unit of measure used to simplify the process of making balanced meals.
7 grams of protein = 1 block of protein
9 grams of carbohydrate = 1 block of carbohydrate
1.5 grams of fat = 1 block of fat
(There is an assumption that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 grams.)
When a meal is composed of equal blocks of protein, carbohydrate, and fat, it is 40 % carbohydrate, 30 % protein and 30% fat. We have provided you with a block chart. This “block chart” is a convenient tool for making balanced meals. Simply choose 1 item from the protein list, 1 item from the carbohydrate list, and 1 item from the fat list to compose a 1 block meal. Or choose 2 items from each column to compose a 2 block meal, etc.

You will use the below diagram to help determine how many blocks you should be eating in a day. You must also use these BLOCK CHARTS to determine how much food constitutes a ‘block’.

PALEO
Protein: free range, grass fed, organic sources are best. Avoid bologna, hot dogs, ground beef that is greater than 15% fat, and excessive amounts of deli meat. Beef Jerky is okay only if the ingredients do not include soy or sweeteners. Seafood is great however, avoid canned fish in oil. Eggs and egg whites are also great.
Carbohydrates: Any and all vegetables. DO NOT eat grains of any kind, corn, legumes such as beans and peas, and potatoes. Sweet potatoes are okay, white potatoes are not. Fruit is okay in moderation and moderation only. Avoid dried fruit or any fruit in syrup.
Fat: Nuts and seeds, avocado, coconut, and most oils. DO NOT eat peanuts or salted nuts. Extra virgin olive oil is best for salad dressings and coconut oil is best for cooking. You may also eat avocado, walnut and flaxseed oil. DO NOT eat canola, corn, or vegetable oil.
AVOID ALL gluten, soy, and dairy products as well as any and all sweeteners and all grain and grain-like seeds including quinoa. No Soda, fruit juices, or alcohol. Avoid high salt processed foods such as commercial salad dressings and condiments, salted nuts, processed meats etc…avoid all refined sugars including syrups and and processed product containing fructose, sucrose, and glucose. Avoid foods with artificial colors or flavors and foods with preservatives. If you can not recognize an ingredient as a natural occurring recognizable food item, you are probably not allowed to eat it.

Recommended Resources
The Zone:
Zone Block Charts.
Zone/Paleo Performance Menu Cookbook I
Zone/Paleo Performance Menu Cookbook II
Paleo Recipes:
PaleOMG
Everyday Paleo
Books:
Enter the Zone: Barry Sears
The Paleo Solution: Loren Cordain and Robb Wold
The Paleo Diet: Loren Cordain
The Paleo Diet for Athletes: Loren Cordain and Joe Friel
The Primal Blueprint: Mark Sisson

If you google the zone or paleo recipes, you will come up with endless resources and information on the topics. Be resourceful. We will not spoon feed this stuff for you but we will be here to answer any important questions that you may have.

PROTEIN AND WHAT IT DOES
– fluid regulation, fighting illnesses, producing enzymes, carrying nutrients throughout the body, hormone production, transporting oxygen throughout the body, aids in recovery and regeneration, etc…
– DRINK TONS OF WATER WHILE YOU ARE EATING A LOT OF PROTEIN. Don’t wait till you are thirsty because then you are already dehydrated. As athletes dehydration = death. Not really…but sort of. Don’t let it happen. Drink water all day. Before meals, after meals, and in between meals.
– There’s a lot out there on why protein consumption is important. Since we are following zone and paleo diets, don’t bother looking at anything that vegetarians and vegans have to say. I don’t care if quinoa is a ‘good source of protein’ according to some…it’s a big fat lie. ESPECIALLY AS ATHLETES. Eat lean meats, fish, poultry, and eggs. No excuses. Your performance will decrease and you won’t get lean without doing this.

S0… we have people doing this challenge for a number of reasons. If you are doing this to be healthier, lean out a little, and increase performance, both zone and paleo will do this for you. If you are trying to gain weight or lose weight, you will have to be very specific in what you eat for the next 9 weeks. (If you want it to work).

WEIGHT GAIN:
There aren’t a lot of you out there who are trying to gain weight so if you want to, come talk to Chris or J. As a general outline do the following…
– EAT, A LOT. 18-20 calories/lb of body weight.
– 30% of your calories will come from protein (zone) so eat 1.5 g/lb of body weight.
– 40-45% of your daily caloric intake from fats. This is a bit different from zone. We are upping your fat intake.
– eat the other 30% of your caloric intake from carbohydrates. (fruits and vegetables) Yams are awesome here.
– Lift a lot and don’t do any ‘extra cardio’ crap.
– Eat often. Every 3-4 hours and make sure all your meals have fat…lots of healthy Omega-3 fats.
– Drink tons of water.
– EAT PRE-WORKOUT. ESPECIALLY CARBOHYDRATES.

WEIGHT LOSS:
– You will be zoning if you have any prayer of losing body fat. You will have to be very strict with what you eat, how much you are eating of these foods, and when you eat.
– Eat breakfast high in fats and protein. Fat (in moderation) does not make you fat, get over it.
– Eat often. Every 3 or 4 hours.
– Drink a ton of water. ALL DAY. Drink water with every meal and every time you drink coffee.
– Eat less than 50 grams of carbohydrates a day. SO IMPORTANT. NO fruit. NO sugar- Of any kind.
– Eat 1 – 1.5 grams of protein per lb of body weight. Protein is super important in recovery. See the protein section.
– You will be eating zone in order to lose weight and cutting your carbohydrate intake in half (for the most part). It is important to note we are not restricting your calories. We are changing the types of food you eat, how often you eat them, and how much you eat. There is a good chance you will be eating more food and more often than you are used to.

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