btb-cf logbook 0410
DESCRIPTION
data forTRANSCRIPT
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BTB crossfiT fc1 LogBooK
w w w. B T B f i T n e s s . c o m
This journaL BeLongs To
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our common goaL is eLiTe fiTness
fiTness is more Than jusT a scuLpTed physique;
iT is a sTaTe of mind and a way of orienTing
oneseLf in The worLd. To Be physicaLLy fiT is
To emBody eLiTe characTer TraiTs LiKe honor,
courage, discipLine, inTegriTy, dedicaTion,
virTuosiTy and joy. our mission aT BTB is To
provide you wiTh The worLds mosT effecTive
Training, giving you The TooLs To join our
ranKs as The fiTTesT aThLeTes in The worLd.
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The how To sheeT
How to use the BTB CrossFit Classes:
a. TheCrossFitHQprescriptionistoworkout3daysinarowwith1dayoffinbetween.Ourprogrammingmimicsthatwith3workoutsinarowandthen1restdayworkout.Somefindthisscheduletoworkperfectlyforthem.However,itisperfectlyacceptabletotweakthisforyourgoals.Ifyouarefeelingtiredorovertrained,takeadayoff!
b. ATTITUDE-Cheerotherson,clapandgivehigh5s-itwillimproveYOURresults.
c. Beresponsible.
ChooseweightsaccordingtoyourabilityANDmindsetthatday.
Stayalert,awake,andfullyengagedinclass.
Pick up after yourself-re-rackweights,putawayboxes,re-hangrubberbands,etc
Clean up after yourself-bringaworkouttoweland/orusetheantisepticwipesprovidedtocleanupanysweatorchalk.
d. BehonestwithyournumbersbothinyourWorkoutJournalandintimes/repsinclass.
e. CreateaplantotrainCrossFitstyleathome.
f. Usethewebsitedailytowatchforupcominginfo,workoutsandpostingcomments.
g. Participateinallseminarsandevents-theywillreallyhelpyourtraining.
How to use THE WORKOUT JOURNAL:
a. Bringittoeveryclasswithoutfail.Ifitisworthdoing,itisworthwritingdown.
b. Fillitoutaftertheworkout-bespecificwitheachappropriatearea.
c. Trackwhatyoudowhenyourenotwithus-writeyourworkouts,progress,challengesandepiphanies**VERYIMPORTANT**
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d. Useeverypageandfield-justbecauseyoudontliketotracksomethingdoesntmeanthatitsnotimportant.Rememberthatifitisnotwrittendown,itdoesnotexist!
How to use your PRIVATE SKILL LESSONS:
a. Scheduletheminadvance-mustbeatleast72hours.
b. Comepreparedwithyourintentionandgoalforthathour.
c. Ifyoumustrescheduleanddontcallore-mail24hoursinadvance,itisconsideredused.
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BTB crossfiT 4 LogBooK
angie 100pullups,100pushups,100situps,100squats
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annie 50-40-30-20-10doubleunders,situps
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BarBara 5rounds:20pullups,30pushups,40situps,50squats,3minrestb/trounds
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cindy AMRAPin20mins:5pullups,10pushups,15squats
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cheLsea 5pullups,10pushups,15squats,everyminontheminfor30mins
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diane 21-15-9deadlift(men:225#,women:155#),handstandpushup
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eLizaBeTh 21-15-9cleans(men:135#,women:95#),ringdips
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eva 5rounds:800mrun,302poundkbswings,30pullups
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BaseLine 500mrow,40squats,30situps,20pushups,10pullups
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crossfiT girLs
worKouT Log
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grace 30repsofcleanandjerk(men:135#,women:95#)
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heLen 3rounds:400mrun,21kbswings(men:55#,women35#),12pullups
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isaBeL 30repsofsnatch(men:135#,women95#)
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jacKie 1000mrow,50thrusters(45#),30pullups
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Karen 150wallballs(men:20#,women:14#)
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KeLLy 5rounds:400mrun,30boxjumps(men:24,women:20),30wallballs(men:20#,women:14#)
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Linda 10-9-8-7-6-5-4-3-2-1repsofcleans(3/4bw),benchpress(bw),deadlift(1.5bw)
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Lynne 5roundsformaxreps:benchpress(men:bwwomen:bw),pullups
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fran 21-15-9Thrusters(men:95#,women:65#),pullups
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nancy 5rounds:400mrun,15overheadsquats(men95#,women65#)
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nicoLe AMRAPin20mins:Run400m,maxreppullups-score#ofroundsandpull-ups
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Badger 3rounds:30squatcleans(men:95#,women:65#)42pullups,15OHsquats,30pullups9OHsquats,18pullups
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danieL 50pullups,400mrun,21thrusters(men:95#,women:65#),800mrun,21thrusters,400mrun,50pullups
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erin 5rounds:15dumbellsplitclean(men:40#,women:20#),21pullups
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griff Run800m,run400mbackwards,run800m,run400mbackwardsfortime
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jason 100squats,5muscleups,75squats,10muscleups,50squats,15muscleups,25squats,20muscleups
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josh 21OHsquats(men95#women65#),42pullups,15OHS,30pullups,9OHS,18pullups
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mary AMRAPin20mins:5handstandpushups,101-legsquats,15pullups
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The crossfiT hero worKouTs
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mr. joshua 5rounds:Run400m,30GHDsitups,15repsdeadlift(225#)
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jT 21-15-9Handstandpushups,ringdips,pushups
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michaeL 3rounds:800mrun,50backextensions,50situps
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murph run1mile,300squats,200pushups,100pullups,run1mile
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naTe AMRAPin20mins:2muscleups,4handstandpushups,8kbswings(2pood)
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randy 75repspowersnatch(men:75#,women:55#)
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ryan 5Rounds:7muscleups,21burpees-eachterminatingina12inchjump
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joshie
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fighT gone Bad 3x1mineach,1minrestbetweenrounds:wallball(20#men14#w),sumodeadlifthighpull(men75#w55#)boxjump(20#),pushpress(75#men55#w),row
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TaBaTa This 8roundsof20secswork,10secsrestofeachexercise:row,squat,pullups,pushups,situps
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dips/ring dips
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puLL ups
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muscLe ups
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rope cLimB
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push ups in 2 mins
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misceLLaneous worKouTs
personaL BenchmarKs
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siT ups in 2 mins
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handsTand push ups in 2 mins
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L-siT continuoustime,ortotaltimewithin2mins
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fronT squaT
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overhead squaT
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deadLifT
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cLean
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500 m row
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1000m row
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400m run
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800m run
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5K run
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fueL
WhypayattentiontoyourFuel?
1. Youlllookbetter(leanmassincreasesandfatmassdecreases)
2. Youllfeelbetter(moreenergy,lesssickness,increasedmentalclarityandalertness)
3. Youllincreaseyourathleticperformanceanddecreaseyourrecoverytimebetweenworkouts.
Whatshouldyoueat?CrossFitHQputitverysimply:Eatmeatandvegetables,nutsandseeds,somefruit,littlestarchandnosugar.Seemssimple,right?Itactuallycanbe!
AtBTBwehavethreedifferentFueloptionsforyou.Allthreehavepros/consandvaryinglevelsofdifficulty.Eachoptionneedstobeadjustedforyourlifestyle.Eachoptionwillmostlikelyneedtobetweakedifyouchangeyourworkoutintensityorbodyfat.Nothingiswritteninstone.Playwithdifferentoptionsandseewhathappens!Talktodifferentmembersatthegymtoseewhattheyvedoneortried.Nomatterwhatoptionyouchoose,beawarethatyoushouldpayattentiontohowyouarefuelingyourbody.Tomakeachangeinyourbody(bloodchemistryandphysique),youmustunderstandthatthechangecomesfrom50%workoutand50%fuel.Ifyouareignoringeither,youwillonlygosofar.Youcantout-workacrappydiet!Lastbutnotleast,ifyouareCrossFittingseveraldaysaweek,itisimperativethatyoufuelyourbodyproperly.Evenmoresothanwhenyouweresittingonthecouch!
TheFuelContinuum&HowDoIDecideWhichOptiontoFollow?
SAD(Standard American Diet)
Bootcamp
Zone
Paleo
Paleo/Zone
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BTB crossfiT 20 LogBooK
AtthePaleo/Zoneendofthediet,youarelivinginoptimalhealthandwellness.Optimumperformanceisyourgoal.Mostofuslivesomewherealittlelessdialedin,usuallyfocusingonthequalityofourfoodandmakinggoodfoodchoiceswithafewcheatmealshereandthere.Youmustchoosetheplanthatistherightfitandworksforyou.
Tips for Success:
- Planahead.Shopearlyandshopoften.Haveplentyofoptionsonhandbothintherefrigeratorandfreezer.
- Keephydrated.Drinkseveralglassesofwatereachday.
- Getplentyofrest.Atleast8hours.Inaverydarkroom,ifyoucan.Thiswillhelpyoulosebodyfatandmaintainmusclemass.Nokidding.
- RecommendedProducts/Supplements.WedosuggesttakingaqualityOmega3fishoil.Pleaseconsultwithyourphysiciantobesurethisistherightoptionforyou.Whenchoosingafishoilproductitisimperativethatyouchooseawelltestedbrand.BothTheZone(www.zonediet.com)andKirklandbrands(foundatCostco)havebeenextensivelytestedforimpuritiesetc.
o Howmuchtotake?Generallyyoushouldconsume1gramofFishOilforevery20poundsofbodyweight.Soifyouweigh100pounds,youwouldtake5gramsofFishOil.
- Itispossibletogetheadachesfromtoomuchfishoil.Ifyougetone,stoptakingthefishoilforseveraldays.Startagainwithonecapsuleforafewdays,thentwo.Rampbackuptoonecapsulebelowyournormalamount.Ifyoudowellthere,staythere!Ifnot,backoffagainuntilyoufindtheamountthatisrightforyou.
SHOPPING/GROCERYRECOMMENDATIONS(Paleo: peanut butter, milk, yogurt and breads are not recommended).
o Shoparoundtheedgesofthestore,notintheaisles
o Lookfororganicwheneverpractical
o NutButters-usenaturalmacadamia/almond/cashewbutter,betteryeteatwalnuts!
o Meatsgrass-fedandfinished,pasture,freerangecows,nohormones/antibiotics.
o Chicken/Poultry/Eggs-free-range,cagefree,highomega3content(aimfor100mg/eggorhigher)
o Fats-olives,oliveoil,nuts,seeds,avocados
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Zone or BC Diet only:
o Yogurt-plainflavoredonly.Greekyogurtgivesyoumoreproteinbang.Addfruitifyouneedflavor.
o Milk-rawfromatrustedsource.Becarefulhere!1-2%milkwheneverpossible
o Bread-avoidenrichedflouriningredients;lookforsproutedgrainorwholegrain
o PeanutButter-usenaturalpeanut/almond/cashewbutter,betteryeteatwalnuts!
HowtousetheFuelsectionofthelogbook:EntereverythingyouputinyourmouthintotheFuelLog.Ifyouarenotusingblocks,ignorethatsection.Seehowyoufeelaftereachmeal.Makenotesandcheckbackthroughyournotesoften.Thisisthebestwaytoseeifyouneedtomakechanges.AskaBTBinstructortoholdyouaccountable.Showyourfoodlogtoyourinstructorbeforeeachclass.Askforfeedback.
FUELING OPTION #1:TheBootCampDietbyBTB.Thisdietisdesignedforsomeonenewtomakinggoodfoodchoices.Ifthisisthefirsttimeyouhavepaidattentiontoyourfuel,starthere!
Herearethefoodbasics:
Eatoneservingofproteinwitheachmeal.Thatmeansthatifyoueatsomewholewheatcrackers,youshouldalsoeatahard-boiledegg.Orifyouhaveafruitsuchasanapple,youwanttoeatsomecottageorstringcheeseaswell.
Addaservingofvegetablestoatleastthreemeals.Thatcouldincludeasmallsalad,carrots,broccoli,somecollards,etc.
Eateverytwoorthreehours.Thisusuallymeans3mediumsizedmealsand2snacks.Eatingfrequentlyguaranteesyouwillnotgethungry.
Avoidalcohol.Alcoholdecreasesyourmetabolismrateanddehydratesyou.Pleasetrytolayofftheboozewhileyouareinthisprogram.
Hydrate,hydrate,hydrate!Wecantsaythisenough.Yourbodyneedsfluidstokeepmovingandpreventcramping.
Confusedaboutwhattoeatandwhyyoureeatingit?Thekeyistocombinefoodgroupscorrectlyandkeepportionsizessmall.Remember,youshouldbeeating3mealsand2snacksaday,andtheyshouldbespreadoutevenlyacrosstime.Youshouldhavealeanproteinwitheverymealandsnack.
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Why do we combine foods?
Carbohydrates(vegetables,fruits,wholegrains,rice,bread,pasta)eatenalonearedigestedquicklyandcauseyoutofeelhungrysoonafteryouveeaten.Addingproteinandalittlemonounsaturatedfathelpsslowthatprocessdown.Tip:Whensittingdowntoameal,eatyourleanproteinfirst.Youwillfindyouaresatiatedquicker.
RulesoftheRoad:
Cheatmeals:Wewantyoutostickwiththemealplanasbestyoucan,usingyourwillpowertoavoidsweets,fattyfoodsandalcohol.Butweknoweveryoneslipssometimes.Thatswhyweallowyouacheatmealhereandthere.Youareallowed3cheatmealsperweek.AcheatmealisoneservingofthefoodslistedintheFoodsToAvoidcategory.
Trytoeatwithinanhourofwakinguporworkingout.
Checklabelsforsugarandsodiumlevels.Thesearehiddeninmanyfoodsandcanbedetrimentaltoyourresults.
Planmealsinadvancesoyouarenottemptedtoeatfastfoodorgrabsomethingoutofthevendingmachine.Carryasmallcoolerorloadupyourrefrigeratoratworkwiththefollowing:pre-mademeals,proteinbarsandshakes,fruits,veggiesandlowfatcheesesticks.
Ifyoudineout,asktheservertoputhalfinato-goboxbeforebringingitout.
Askforwhatyouwantandtrytosticktotheprogram.Forexample,ifyoudonotseegrilledorbakedchickenonthemenu,askforitanyway,mostrestaurantscanaccommodatespecialrequests.
Tobreakitdownfurther,wearegoingtooutlineeachfoodgroupandthefoodswithineachthatareokaytoeatwhileinthisprogram.
PROTEINS (1/3 of your plate)
Wildsalmon*
Groundturkey(lean)
Veggiedog
Grouper Filet
mignon Veggiebacon
Halibut
Ham(extralean)
Soyburgers
MahiMahi
Groundbeef(95%
lean+)
Yogurt(Greek)
Tunasteak
Porktenderloin
Cottagecheese
Tuna(cannedinwater)
Turkeybacon
Eggwhites
Swordfish
Tofu
EggBeaters
Seabass
Turkeybreast*
Milk(1%orless)
Shrimp
LeanHam
Buffalo
Tilapia
Chickenbreast(no
skin) Protein
powder
WholeEggs
(check label, must contain
at least 100 mg Omega3 in
each egg)
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Avocado
Pecans
OliveOil
Guacamole
SunflowerSeeds
Cashews
WalnutsMacadamia
Nuts
CoconutOil
Almonds
AlmondButter
CashewButter
Apples
OatmealSobanoodles
Blueberries
Blackberries
WholeWheatTortilla
Apricots
WholeGrainPasta
WholeGrainCereals
KashiCereals
SourdoughBread
Wholegrainbread
PumpernickelBread
Cherries
Cantaloupe
Grapefruit
Grapes
HoneydewMelon
Kiwi
Peaches
Plums
Pomegranates
Raspberries
Strawberries
OrangesSweetPotato
Beans
Asparagus
Eggplant
SwissChard
Broccoli
Mushrooms
Darkgreenandleafy
lettuce
Cucumber
YellowSquash
Okra
FieldGreens
Tomatoes
Radish
GreenBeans
Artichoke
SnowPeas
RomaineLettuce
Arugula
Pumpkin
SnapPeas
Cabbage
SpaghettiSquash
Spinach
BrusselSprouts
Zucchini
BellPeppers
CollardGreens
Carrots
Onion
Celery
Leek
FATS
CARBOHyDRATES (choosing fruits and vegetables as your carb source - over starchy grains & pastas - will increase your results!)
VEGETABLES (also carbs) Have at least three servings per day and eat a rainbow of foods, meaning a variety of colors. Veggies can be fresh or frozen.
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Alcohol
Cookies
Pies
Brownies
Candy
Doughnuts
IceCream
RawSugar
PotatoChips
FrenchFries
WhiteBread/Pasta/
Rice Butter
Mayonnaise
VegetableShortening
SourCream
CreamCheese
Margarine
FriedFoods
Darkmeat
poultry
HotDogs
High-fatsaucesanddressingsunlessmadewithOliveOil
Highfatbaconandothermeats.Avoidskinonallmeats.
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3 DAy ExAmPLE BOOTCAmP DIET
Day1:
Breakfast:
2EggsScrambledwithadashofmozzarellacheese
3SlicesofTurkeyBacon
1CupofGrapes
CupofLowSugarMandarinOranges
10Almonds
Snack:
1StringCheese
3-4Walnuts
cupofRaspberries
Lunch:
TacoSalad(withouttheshell):Coverplatewithlettuce(iceberg);Addcupofblackbeans;4-5ouncesofshreddedchicken;cupofcorn;greenpepperchopped;Alittlebitofredoniondiced;Salsa(asmuchasyouwant);Addadollopofguacamoleorafewslicesofavocado;AddalittleBalsamicVinaigretteifneeded
Snack:
2SlicesofDeliTurkey
1/2Apple
1tbsp.ofpeanutbutter
Dinner:
GrilledMahiMahi
Salsa
1cupofsteamedBroccoli
1cupofgrilledAsparagus(Makesuretocookveggiesandmeatwitholiveoilforyourfat)
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Day2:
Breakfast:
TurkeyHash:Cutupmushrooms,broccoli,onionsandredpeppersintolittlesquaresandwithabout1tbspofoliveoil,placeinafryingpanandheat;Add4ouncesofdicedturkeybreastuntilbrown;
Add1tbsp.ofalmondbutteronthesideofyourplate
Add1cupofgrapes
Snack:
cupofLow-FatNaturalYogurt(checkingredientlisttoavoidaddedsugar,plainGreekyogurtisbest)
Handfulofslicedalmonds
scoopofproteinpowder(makesureitissugarfree)
1cupofafreshberries
Mixandeat
Lunch:
1LowFat/LowCarbWholeWheatTortillaWrap2tsp.ofMayo;2tsp.ofMustard;4Ouncesofdelichickenbreast;1sliceof2%AmericanCheese;2Slicesoftomato;Lettuce
Servewithacupofblackberries
Snack:
2ouncesofchickenbreast
1cupofstrawberries
MacadamiaNuts
Dinner:
4-6ouncesofFiletMignongrilled
1SweetPotatowithbutterandcinnamon
cupofsteamedcauliflower
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Day3:
Breakfast:
Spanishomelet:Sauteemushrooms,onions,andspinachinoliveoil;Then,scramble3fresheggswithit;Addadashofmozzarellacheese;Addcupofblackbeans;TopwithSalsa
Servewithasidepieceoffruitand10almonds
Snack:
Apple
2tbsp.ofFreshPeanutButter
Lunch:
TunaFishSalad:Onabedoffreshromainelettuce,add1canofTunaFish;cupofBlueberries;cupofCelery;cupofbroccoli;1HandfulofSlicedAlmonds;LowFatRanch
Snack:
2slicesofTurkeyBreast
HandfulofBabyCarrots
5Cashews
Dinner:
BBQChicken:Marinatea4-6ouncepieceofboneless,skinlesschickenbreastinlowsugarbbqsauceandgrill
ServewithasidesaladandGrilledAsparagusandBrocollini
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FUELING OPTION #2:TheZoneDietbyBarrySears
Thepremiseofthisdietistotreatfoodasadrug.Foodhastheabilitytoincreaseanddecreasecertainhormones.BybalancingyourintakeofCarbohydrate,ProteinandFat,youwillbalancethesehormonesandthereforefindyourselfinTheZonewhereyouwillfeelbetter,thinkbetterandultimatelylookbetter.ManyofourclientshavefoundTheZonetobeveryeffectiveintermsofbodyfatloss,leanmassmaintenanceandperformanceenhancement.WewillbedescribingthebasiczoneandthensomeoptionsfortweakingTheZoneasthebasicversionoftheZonewillnotworkforallgoals.
GettingStarted:
a. Buyascalehighlyrecommended
b. Makesureyouhavemeasuringcups&spoons(suggest2sets)
c. StockuponTupperware
d. Seethebodytype/zoneblockcalculatorfromCFJournal21includedasAppendixAofthislogbook.ThisisusuallymuchmoreaccuratethantheZoneCalculatoronZonediet.com
e. ReviewZoneBlockFoodListsinAppendixB
f. ZoneBooksandRecipeBooksgetsome.Recommendations:MasteringtheZoneistheeasiesttounderstand.AWeekintheZone,veryeasy.
g. Checkoutwww.zonediet.comBestresourceforfoodlists,recipes,tips&tricks.Youcanalsoorderpreparedzonefoodsuchasshakes,bars,fishoiletc.
Theeasiestapproach(andtheapproachweREALLYrecommend):theEyeballtoPlateMethod.Chooseaplatethatis9inchesindiameter.FillthesectionsusingfoodfromAppendixBinthebackofthisbook.
On1/3rdofyourplate,putapieceofleanproteinthesizeandthicknessofyourpalm.
Examples:skinlesschicken,fish,eggwhites,tofu.
Filltheremaining2/3rdsofyourplatewithfruitsand/orvegetables.
Mostfruitsandvegetablesarefine,butavoidthingslikecornandbananas.
Addadashofheart-healthymonounsaturatedfat.
Examples:OliveOil,Almonds,Avocado.
Avoidtrans-fats.
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DialingtheZoneinwithBLOCKS(ablockisaunitofmeasureusedtosimplifytheprocessofmakingbalancedmeals):
BasicRules:
1. Makesuremostofyourcarbscomefromfruits&veg,usegrains,starches,pastaandbreadsascondiments.Trytokeepgrainsetctonomorethan25%oftotalcarbconsumedatanymeal
2. Neverletmorethan5hoursgobywithouteatingazonemealorsnack.
3. AlwayseataZonebreakfastwithinonehourofrising.
4. AlwayshaveasmallZonesnackbeforeyougotobed.
5. Timing:7ambfast,12noonlunch,3-4snack,6-8dinner,10-12snack.
Figureouthowmanyblocksyouneed.SeeAppendixAorusetheformula:
- Weight:
- BodyFat:
- TotalBodyWeightxBodyFat%=BodyFatWeight
- TotalBodyWeightBodyFatWeight=LeanBodyMass
- LeanBodyMassx.7:
- Dividedby7=:__________Blocks
ZoneBlockdistribution:Ifyouarea16Blocker,yourdaymightlooklikethis:
4BlocksforBreakfast
2BlockSnack
4BlockLunch
4BlockDinner
2BlockSnack
Youneedtoplaywiththisdependingonyourhungerthroughouttheday.Ifyouarenotabigbreakfasteaterbutarehungryatnightyoumightconsider:2/2/4/5/3
Whatexactlydoes16blocksmean?Letsstartwithwhat1blockmeans.AblockcombinesoneservingeachofCarbohydrates,ProteinandFatinonemeasure.
Insideeachblockis:7gramsprotein-9gramscarbohydrate1.5gfat(3gramsfatifproteinsourceisnon-fat;akawheyprotein)
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Forexample1ZoneBlocktranslatesto:
- Protein:1ozChicken(aka7gpro)
- Carbohydrate:Apple(aka9gcarb)
- Fat:3almonds(aka1.5gfat)
TomakeaoneblockmealorsnackyouwillchooseoneitemfromtheCarb,ProteinandFatsectionsbelow.Ifyouaremakinga4blockmeal,youwillchoose4itemsfromeachsection.Youwillnotethattheblocksizesforsomeofthecarbohydratesisquiteabitoffood.Forexample,youCOULDchoosebroccolifromthecarbsectionandhave2cupsofrawbroccoliforoneofyourcarbblocks.Howeverifyouaremakinga4blockmeal,thatwouldmeanyouwouldneedtoeat8cupsofrawbroccolitoattainyourcarbrequirementforthatmeal!Agoodwaytosolvethisistohave1blockofcarbsfrombroccoli(2cups)+cupblackbeans+cupofblackberries&7cherries.Obviously,thereareaplethoraofwaystoputthistogether!SeeextensivefoodlistsandmenusuggestionsintheAppendixofthislogbook.
SpecialCases(infofromRobbWolf):
1. CarbZombie:ThispersonfindsherselfalwayshungryontheZone.Sheisalsonotlosingweightlikeshewants.TheZoneisreallyhardforherandshefeelsdefeated.Sheismostlikelyeatingdensecarbslikesweetpotatoes,fruits,breadsetc.Ifthisoccurs,switchoutthehigherdensitycarbsforveggieslikebroccoli,cauliflower,andgreensANDdeleteoneblockofcarbandreplacewith3blocksoffat.Youcanplaywiththis.HereisanexampledayfromRobbWolfwhereheremoved4blocksofcarbandreplaceditwith3blocksoffat:A10BlockDay
3P 2C 6F 3P 2C 6F 2P 1C 6F 2P 1C 6FTotals: 10P 6C 24F
OncetheCarbZombiereachesherdesiredlevelofleanness,herfatmayneedtobeincreasedfrom3to5xherbase10blocklevels.
SkinnyBoyTWTBH(thatwantstobeHUGE):Startwithbasezoneforoneweek.Ifyouareat16blocksitlookslikethis:
a. Week216blocks@5xfatb. Week3-418blocks@5xfatc. Week5-820blocks@5xfatd. Week9-1122blocks@5xfate. Week12-1524blocks@5xfatf. Week16-1726blocks@5xfat
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Approximatelyevery6thdaygoallthewaybacktoyourbasezone.Thismeans16blocksofeverything,evenfat.Thisdaywillprobablybetough.Theentireprogramistough.Bepreparedtoeatandeatandeat.Youwillmostlikelyneedtouseshakes,bars,oliveoil,coconutmilk,nutbutters,nuts.YoumightconsiderprobioticsateachmealtohelpwithGIissues.Youmightfindithelpfultoput50%ofyourcarbsinyourpostWODmeal.Youmightnotfeelgood,theextrafatmaymesswithyourGItract,yourperformancewillmostlikelysuffer.Youwillalsogainbodyfatalongwithleanmass.Thisistobeexpected.However,ifyouarereallygainingtoomuchfat,cutonecarbblockandadd3blocksoffat.Youcandothisupto25%ofyourcarbs.
Thisisatimewhenyouareeatingforvanityandthatisokay.However,thisisnotaplaceyouwanttostayindefinitely.Thisisnotoptimumhealthandperformancebyanymeans,butitisameanstoareachagoal.
ToreadevenmoreonthetopicofgainingmassandthesideeffectscheckoutMass!InPerformancemenu.comIssue17aswellas42WaystoSkintheZoneinIssue30.
Otherzoneresourcesincludehttp://journal.crossfit.com/Issue#21.
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FUELING OPTION#3:ThePaleoDietbyLorenCordain
WhatisPaleo?Simply,itis:eatlotsofleanmeat,fish,freshfruits,vegetablesandgoodmonounsaturatedfats!
WhyPaleo?
Hormonesruleourbody!Ourhealthygoalistokeepinsulinlowsowecangetthebiggestbangforourbuckwithasmallamountofit.Ifnot,webecomeinsulinresistantduetochronicallyhighbloodglucoselevels(akaduetotheSADtheStandardAmericanDiet),stress,lackofsleep,etc.So,tobehonest,ifyoudonothaveyourstresslevelundercontrolorarelackingsleep,fixingyourdietwillnotsolveyourproblems!
Ifwehavehighinsulinlevelswewilleventuallyhaveanappleshapehighcholesterolhighbloodpressurearterialinflammation.AllofthisleadstoSyndromeXorthediseasesofinsulinresistance.Themain4:Type2Diabetes,HighBloodPressure,HeartDisease,Dyslipidemia(akalowHDLcholesterol,elevatedtriglycerides,andsmall-denseLDLcholesterol).Weareseeingthisinasmuchashalfofalladults&childreninWesterncountries.Bottomline,whyPaleoitcanincreaseyourinsulinsensitivityandputyouonthepathtoperfectbloodwork,perfecthormonalbalanceandbloodglucoselevels.Whenyourbodyisproperlyfueledyouwillperformbetterphysically,thinkclearer,losebodyfat,gainleanmass,andfeelbetter.Manyhavefoundpreexistingconditionsgobythewayside.Examples:TypeIIdiabeticnolongerneedinginsulin,rheumatoidarthritisflareupsdecreasing,IBSsymptomsdecreased,theinfertilebecamepregnant.Thelistgoesonandon.
Howdidwegettothisplace?
Wehumanslearnedtofarmabout10,000yearsago.Webegantohuntless,andstartedtopickle,distill,ferment,saltorsmokeourfoodtomakeitlastlonger.Lessthan200yearsago,theIndustrialRevolutionbroughtrefinedsugar,cannedfoodsandrefinedwhiteflour.Andlessthan60yearsago,weinventedtransfattyacids,margarineandshorteningandthentookthesefatsandcombinedthemwithsugar,salt,highfructosecornsyrup,1000sofadditivesandotherstarches.ThischangedtheratioofOmega6/Omega3fatsfrom2:1,to10:1,sometimes40:1.
Thischangeintheratiooffatcausedsomechangesinourbloodwork.Insteadofnoticingthatchange,scientistsdiscoveredthatsaturatedfat(akaTheBadFat)raisedcholesterollevels.Redmeatbecamethepariahandtookalltheblameforthischolesterolraisingcatastrophe.ThefoodindustryrespondedtothisinformationbycomingupwithallkindsofhealthyalternativeslikepolyunsaturatedvegetableoilswhichagainskewedtheratioofOmega6/Omega3fats.Atthesametime,itwassuggestedthatwesubstitutedstarchycarbohydratessuchaspasta,bread,cerealsandpotatoesfortheseunhealthyfats.
Therealconfusionwasthatnotallcarbohydratesarecreatedequal.Goodcarbs(fruits&veg)causeaslowriseinourbloodglucosewhereasbadcarbs(grains,dairy,legumes)causeahighglycemicloadorarapidriseinbloodglucoselevels.Thesehighglycemicloadscausetheresultingrapidriseofbloodglucosewhichhasbeenimplicatedinattributingto:adultonsetdiabetes,highbloodpressure,heartdisease,obesity,elevatedtriglycerides(akaSyndromeX).
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Overtimewehaveseenthebiggestimprovementsinfitnesslevels,physiquesandbloodworkfromclientsfollowingadietthatconsistsofmoreWholefoods(thosethatarefreshfromthesource,withlittleornorefinement),thanthosethatjustrestrictcaloriesorreducefatintake.Asamatteroffact,wehaveseencholesterollevelscomeintobalancewithanincreaseindietaryfat.Crazy,right!?Weknowsomeofthissoundscrazy,butwechallengeyoutotryitfor2weeks,even30daysifyoucanandseewhatchangesyouexperience.Wepromiseyouwontbedisappointed!
- Alltheleanmeats,fish,andseafoodyoucaneat
- Allthefruitsandnonstarchyvegetablesyoucaneat
- Nolegumes(duetohighlectinloadwhichcanbetoxic)
- Dollopofgood,monounsaturatedfat
- Nocereals(causeconstantirritationtogutleadingtochronicinflammation)
- Nodairyproducts(potentgrowthstimulator,highlinktoautoimmunity&hyperinsulinism.Ifyoumustusedairy,grass-fedisbest).
- Noprocessedfoods(hopefullyself-explanatory!)
And now the rules
1. EatarelativelyhighamountofanimalproteincomparedtothatinthetypicalAmericandiet.
2. Eatfewercarbohydratesthanmostmoderndietsrecommend,buteatlotsofgoodcarbohydratesfromfruitsandvegetables,notfromgrains,starchytubersandrefinedsugars.
3. Eatalargeamountoffiberfromnonstarchyfruitsandvegetables.
4. Eatamoderatedamountoffat,withmoregood(monounsaturatedandpolyunsaturated)fatsthanbad(saturated)fats,andnearlyequalamountsofomega3andomega6fats.
5. Eatfoodswithhighpotassiumcontentandlowsodiumcontent.
6. Eatadietwithanetalkalineload(toaccomplishthiseatlowsodiumandmoreveg).
7. Eatfoodsrichinplantphytochemicals,vitamins,minerals,andantioxidants.
How do you get started?
Well,youcangoatitfollowingtherulesabove;however,wesuggestusingtheEyeballtoPlatezonemethod(seeZonesectionforadescription)ontopofPaleo.Thismeans,youdivideyourplateinto1/3leanprotein,2/3veg+fruit,addacoupleofdollopsofgoodfatviaoliveoil,nuts,seeds
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oravocadoandyouaregoodtogo.Ifyoureallywanttodialthisin,useyourblocksandweighandmeasureeverythingusingPaleoFoods.Thetopperformersareusingthismethod.Youhavetobereallycommittedand/orreadytogotheCrossFitgamestowanttodothis.
WhenyouarefirstgettingstartedwithPaleo,wesuggestfreefeeding.Thismeans,lookatyourPaleolistsandeatthefoodsyoulikeuntilyouarefull.Dontgettooboggeddownwithportionsetc.Dowhatyouneedtodotogetfull.Formostofus,thisisahugechangeandwewillseeresultsimmediately.
Asyougetintoit,youmaynoticeyouareeating5handfulsofnutsaday.Forsomeofus,thatwontwork.Ifyouaretryingtoleanout,Onceyougetpasttheinitialstages,aimfor1-2smallhandfulsofnutsperday.Samewithfruits.
Why all the NOs?
Why are grains left off the Paleo Diet, they have fiber right?Yes,butnon-starchyvegetableshaveupto8timesasmuchfiber.Grainsalsohaveanti-nutrientsinthemwhichbindtomanyvitaminsandmineralssuchascalcium,zinc(whichis4xmorebioavailableinmeatthangrains),iron,B-vitamins,folateandothers.Grainsalsohaveatypeoffiberthatirritatesthegutliningkeepingyourgutinaconstantstateofinflammation.SinceyourGItractisresponsiblefor80%ofyourbodysimmuneresponse,ifitisbusybeinginflamed,itwillmissbacterialandviralinvaders.Hence,thosewithinflamedgutstendtogetsickmorefrequently.Gutirritationisalowlevelstressorthataffectssleepandrecovery.
Glutenmainlyinwheat,spelt,rye,oatsandmillet-destroys/damagesyourintestinalmicrovilli,thereforenutrientsthatwouldnormallybreakdownorgetabsorbed,dont.
LegumesSimilarissuesaswithgrain,causeirritationandhaveanti-nutrientproperties.Ingeneral,mostlegumesareconcentratedsourcesofbothlectinsandsaponins.Thesetoxiccompoundsservetopreventpredationbyinsects,fungi,bacteriaandotherorganisms.Theproblemthatsaponinspresentforpeopleisthatsaponinsbindcholesterolinthegutmembranetocreateporesinthegut(intestinalpermeability).Intestinalpermeabilityallowstoxinsandbacteria,fromwhichthebodyneedstobeprotected,tobreachthegutbarrierandgainchronicaccesstotheimmunesystem.Thisabnormalsituationmaystimulatetheconfusedresponseseeninautoimmunediseaseswhenthebodysimmunesystemindiscriminatelyattackshealthytissuesandorgans.Itappearsthattheimmunesystemhaslosttheabilitytodistinguishbetweenthebodyandforeigninvaders,suchasmicrobeorfoodantigens.Approximately33%ofautoimmunediseasespresentwithaleakygut,andmostautoimmunediseaseshaveyettobetested.
DairyHighlinkagewithautoimmunityandhyperinsulinism.Releasesarelativelyhighdoseofinsulinandisapotentgrowthstimulator.ForaguywantingtogetHUGE,dairymightbeagoodoptionifthegutreactswell.But,youdontalwayswantpotentgrowth.Thinkcancer(wearenotsayingdairycausescancer,buttherearetimespotentgrowthisnothelpful).Nodairyifyouaretryingtoleanout.Dairyisalsohighinsaturatedfat.
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Protein powder?Seemslikeagoodidea,buthereisthedeal.Thinkaboutmakingafire.Ifyouputalogonthefire,ittakesawhileforthelogtocatchfireandonceitdoesitslowlyburns.Nowthrowahandfulofsawdustonthefire.Boomright?Itlightsupandburnsquickly.Thesamethinghappenswithproteinpowdersbecauseitisbrokendownandveryavailable.
Salttrytokeepyoursalttoaminimum.OurgoalwiththePaleoDietistokeepyourbodyinanalkalinestate(asopposedtoanacidicstate).Meat,fish,dairy,grains,legumesandsaltallincreasetheaciditylevelinyourbody.Fruitsandvegetablesincreasethealkalinestate.Fatstendtobeneutral.Whenthebodyisacidic,itactuallypullscalciumfromyourbonessoyourbloodcalciumlevelremainssteady.Whenyourbodyischronicallyacidic,osteoporosisbecomesarealthreat.ItisinterestingtonotethattheUSpopulationingestsmorecalciumthananyothercountry,yetwehavethehighestrateofosteoporosis.
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Tips from those of us who have been there:
1. Resources:www.thepaleodiet.comwww.robbwolf.comwww.performancemenu.com(subscribetothejournal).
2. ThebookThePaleoDietbyLorenCordain
3. Thiswayofeatingactuallyworks.Youwillfindyouarenotveryhungryespeciallyifyouwerealreadyzoning.
4. Ifyoubecomehungry,upyourfatabit.Workslikeacharm.
5. Oliveoilandcoconutoilsarebestforcooking.InDrCordainsbook,thePaleoDiet,herecommendstheuseofcanolaandflaxorflaxseedoil.Duetoupdatedstudieshehasretractedtheuseofcanolacompletelyandsuggestsaddingflaxorflaxseedtomeatonceithasbeencooked.Donotheatflax/flaxseedoil.Seewww.thepaliodiet.com/faqsformoreinformation.
6. Walnutsareyourbestbetwhenitcomestonutsduetoafavorableomega6to3ratio.Nextbest:macadamianuts.
7. Bestsourceofproteininorderfrom94%proteinto58%protein:skinlessturkeybreast,shrimp,redsnapper,crab,halibut,leanporktenderloin,tuna,sirloinbeefsteak,skinlesschickenbreast,leanbeefflanksteak,leanporkchops,mussels.
8. Bestcarbsources:allnon-starchyvegetablesandberries(blackberries,blueberries,strawberries,raspberries)
9. Ifyouaretryingtolosebodyfat,keepyourintakeofnutsandseedstolessthan4oz/day;however,whenbeginningthisdiet,relyonnutsasagoodsatiatingfatsource.Donotworryaboutthefatlossrightawayasthatusuallytakescareofitself.Asyoubecomeusedtothediet,backoffonthenuts&seeds.
10. Peanutsarelegumesnotnuts.Weknowitsucks.
11. Coffeeforsomeofusisamust.Espressoisbest.Usealittleorganicheavywhippingcreamforyourcreamer.Addalittlecinnamonyum.
12. Sugarsubstitutesarentdoingyouanyfavors,eliminatethemifpossible.Ifyoumustconsumeasubstitute,trytoeatamealalongwiththesubstitutetohelpdissipatetheinsulinelevation.SomePaleopeepsuseabitofrawhoneyorfruitpureetosweetenthings.Honeyisnotrecommendedbutisabetterchoicethansugar!
13. Breakfastcanbetough.Eggsbecomeyourbestfriend.Trytomixupyourbreakfastwithsalmon,Canadianbacon,evengrilledchicken.Leftoversaregreat,quickbreakfastoptions.Wheneatingeggs,splurgeandusetheonesthatarehighinomega3.Thiswayyoucaneattheyoke.Theomega3isprotectivefromtheeffectsofarachodonicacidthatDr.Sears(zoneguy)warnsusof.
14. Trimthefatfrombothgrainfedandgrassfedmeats.Perthepaleodiet.com:thehealthfullong-chain(>20carbon)omega-3fattyacidsarefoundalmostexclusivelywithinthephospholipidfractionofthemuscle
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membraneanyway,noneedtoeattheextrafatwhichishighinsaturatedfat.
15. Lightlysaltedmeatsarefine,butdoyourselfafavorandgetridofthesaltshaker.Avoidsaltwhenpossible.Why?Toavoidboneloss.
16. Whataboutthefiber,B-vitaminsandmineralIgetfromgrains?Perthepaleodiet.com:Onacalorie-by-caloriebasis,wholegrainsarelousysourcesoffiber,minerals,andBvitaminswhencomparedtotheleanmeats,seafood,andfreshfruitandveggiesthatdominateThePaleoDiet.Forexample,a1,000-calorieservingoffreshfruitsandvegetableshasbetweentwoandseventimesasmuchfiberasdoesacomparableservingofwholegrains.Infruitsandveggiesmostofthefiberisheart-healthy,solublefiberthatlowerscholesterollevels--thesamecannotbesaidfortheinsolublefiberthatispredominantinmostwholegrains.A1,000-calorieservingofwholegraincerealcontains15timeslesscalcium,threetimeslessmagnesium,12timeslesspotassium,sixtimeslessiron,andtwotimeslesscopperthanacomparableservingoffreshvegetables.Moreover,wholegrainscontainasubstancecalledphytatethatalmostentirelypreventstheabsorptionofanycalcium,iron,orzincthatisfoundinwholegrains,whereasthetypeofiron,zinc,andcopperfoundinleanmeatsandseafoodisinaformthatishighlyabsorbed.Comparedtofruitsandveggies,cerealgrainsareB-vitaminlightweights.Anaverage1,000calorieservingofmixedvegetablescontain19timesmorefolate,fivetimesmorevitaminB6,sixtimesmorevitaminB2andtwotimesmorevitaminB1thanacomparableservingofeightmixedwholegrains.Onacalorie-by-caloriebasis,theniacincontentofleanmeatandseafoodisfourtimesgreaterthanthatfoundinwholegrains.
17. Recommendedviewing:http://www.youtube.com/watch?v=uCFZoqmKf5M&feature=player_embe
http://www.youtube.com/watch?v=wGXep32_qiI&feature=related
18. Avoidalcohol,butifyoumustaimforredwineandglutenfreebeer(RedBridgePublixhasitanditisgood).Also,aimforspiritsnotmadefrompotatoesetc.Theyareoutthere.Justaskyourlocalliquorstoreguy.Theygetgluten-freequestionsallthetime.Ifyoudoimbibe,takeawayaportionofthecarbsectionofyourplate.Yourdrinkcountsasacarb.Ifyouarepaleo-zoning,takeaway1blockofcarbsperdrink.
FAQs
1. What happens if your fat loss stalls or you just cant lean out?Wehaveseentremendousfatlossonthisprescription:30-50gcarbsperdayforwomen/50-70formen.Thisisatoughroadandonlyforthetrulydedicated.Wehighlysuggestyoutrythefree-feedand/orEyeballtoPlatemethodfirst.IfyoudecidetogothisrouteandyouknowyourBlockPrescription(seeAppendixA),cutyourcarbblocksinhalformore.Foreverycarbblockyouremove,add3xfatblocks.So,forsomeoneon11blocksitlookslikethis:
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11Blocks/day
Breakfast:3Pro/1Carb/12Fat
Lunch:4Pro/1Carb/12Fat
Dinner:4Pro/1-2Carb/12Fat
2. I am exhausted, where is this energy everyone is talking about?Itisverynormaltofeelsluggishwhenchangingyourdiet.Formost,thetirednessisgonewithinaweekorso,butforsomeitdragsonfor6-8weeks.Yourperformanceinthegymmaysufferaswell.ThatisOK.Youwillabsolutelyfeelbetterandyourperformancewillskyrocket!Ifyouareextratired,takeanextradayofffromthegym.Traininganexhaustedbodyisnotthewaytoultimatefitnessandhealth!Youhavetolistentoyourbodyandknowwhentorest.
3. I am starving.EatMoreFat!!!Halfofanavocadoateachmealshouldtideyouover!Fatisnotyourenemy.Itisyourfriend.
4. I am skinny and want huge muscles, will Paleo help me gain mass?Yes!But,eatingandworkingoutisyourJOB.Seepage30formoredetails.
5. I need more info and more recipe ideas!Gooddeal!Gohere:
www.marksdailyapple.com
www.thelabelsayspaleo.com
www.everydaypaleo.com
6. I need Ready To Eat food, can I buy it somewhere?Yes.Butitcanbeexpensivetoship.MaybegettogetherwithanotherBTBerandshareshippingexpenses!Try:www.paleokits.comforsnacks.www.paleobrands.comforsnacksandrealfood.www.paleotreats.comfortreatsofcourse!
7. I really want to cook my own food, but I dont know how to chop and blend. Suggestions?Absolutely!WehavefoundthattheworldofInfomercialscansaveyousomuchtime.Butwait,theresmore!WehighlysuggestpurchasingaSlapChoporsomethinglikeitaswellasaMagicBullet.Thesethingssavesanity!
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How do I actually eat Paleo?
TheeasiestwaytoprepareamealistouseaFoodMatrix.
What is a Food matrix?
AFoodMatrixisasimpletooltohelpyoupreparePaleomeals.Youstartwithaskilletorawok,addalittlefat,chooseameat,chooseaveg,chooseaspiceandvoila,youhaveaPaleomeal.RefertothePaleoFoodListinAppendixC,thenchooseoneitemfromeachcategory,stickitinyourwokandyoullhaveenoughmealoptionsthatyouprobablywontbeabletorepeatonein40,000meals!Especiallywhenyouchooseameat,3differentvegetables,2spicesand1fat.Theoptionsareendless.
Checkouttheseeasyexamples::
Slicedchickenbreast+tomato+onion+oliveoil+basil
CubedSteak+tomato+onion+oliveoil+rancherosauceorspice
Chicken+onion+broccoli+cauliflower+oliveoil+garlic
Groundturkey+mushrooms+onions+chipotlespice(combinealltomakeapatty),topwithavocadosliceandsalsa
Egg+zucchini+broccoli+mushrooms+cauliflower(combinetomakeaneggscramble)topwithsalsaandasideofguacorslicedavocado
yes, but really, What Do I Eat??
Breakfast ideas:
- Everyday Egg Scramble: Startwithadollopofcoconutoil(nutiva.com),sautanycomboof:onions,garlic,zucchini,cauliflower,yellowsquashetc.Oncecooked,addyoureggsandscramble.TopwithalittlesalsaVerde(getthecannedstuffifyoudonthavetimetomakeyourown).Servewithasmallsideofblackberriesorslicedtomatoesandofanavocado.
- Adobe Scramble: Dollopcoconutoil+onion,jalapenoorpoblanopepper,etc.TopwithAdobesauce(thissauceisawesomeonsteak,chicken,eggsetc.whipupabatch
proTein
SlicedchickenbreastCubedsteakChickenGroundturkeyEggsDuck
OliveoilAvocadoBaconFatBrazilnutsButterCashews
TomatoonionbroccolimushroomsZucchiniCauliflower
BasilRancherosauceGarlicChipotlespiceSalsaChilipowder
vegeTaBLes & fruiTs faTs herBs & spices
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inyourblenderormagicbulletandsavefortheweek).Adobesauce:BlendcanJalapenoinAdobesauce,juiceoflime,1garlicclove,cilantroifyouhaveitand-1/2cupoliveoil.Serveeggswithasideofsalsaandgiantdollopofguacamole.
- Easiest breakfast on earth: fryupeggs,slicedtomatoorsideoffruit+avocado
- 2nd easiest:hardboilyoureggsforeasytransport,grabsomeappleslicesanddipinajarofalmondbutter.Shazam.
- Omelet muffins:Theseareperfecttofreezeorgrabngo.Preheatovento350degrees.Generouslygrease6muffintinswithcoconutoilforeasierremoval,orlinewithpaperbakingcups.Thebakingcupshelpmuffinsholdtheirshape.Inabowl,beat6eggs.Addanyversionofmeat,veg,spicesetcthatyoulike.Forextrafluffymuffinsadd1/8cupmayo+1/8cupwater.Spoonorscoopintomuffincups.Bakefor18-20minutesuntilaknifeinsertedintothecentercomesoutalmostclean.Theomeletswillcontinuetocookforaminutefortwoafterremovedfromoven.recipefromAmySchoenherr,submittedforthePrimalCookbookChallenge:www.marksdailyapple.com
- Salmon & Zuchinni Fritters: TheseROCKandstore/freezewell.Combine:2eggs,1.5cupsalmondmeal(getatTraderJoes)1packsmokedsalmonthinlysliced(approx100g),2largezucchini,grated,liquidsqueezedout,1TBchoppeddill(optional).Formbatterintosmallcakesandfryovermediumheatuntilgoldenunderneathandcookedthrough.Servewithasimplegreensalad,sideoftomatoorfruit.Topwithsalsaverdeifyoulike.
Lunch/Dinner Ideas:
- Gigantic salad of any kind:grilledandslicedbeef,chicken,pork,shrimp,salmon+romaine,dicedtomatoes,dicedeggs,onion,palmhearts,artichokes,salsafordressing+tonsofveg.
- yummy vinaigrette:cBalsalmicvinegar,1garlicclove,1TBredonion,1-2tspDijonmustard,saltandpeppertotaste,cupoliveoil.Blendandserve.
- Turkey burger,toppedwithguacamole+mashedcauliflower(1headfreshcauliflower,choppedintosmallerflorets
Anywherefrom1/2to1cupglutenfreechickenbrothorstock(makesureitdoesnothavemodifiedfoodstarchadded)orwater.
1/4tspfreshcrackedpepper
2clovesfreshcrushedgarlic.
Placeallingredientsinamediumsaucepanandbringtoaboil.Reduceheattomediumormedium-highheat,andcover,allowtocookfor20minutesorsountilthecauliflowerisverytenderandeasilymashedwithafork.Mashcauliflowerwithforkorblendinblender.Addsomeheavywhippingcreamifyouarereallymissingcreamymashedpotatoes.
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BTB crossfiT 41 LogBooK
- Grill up a bunch of chicken breasts on Sunday night. Use chicken in:
Grilledchickensalad,
Chicken+veggiestir-fry
AdobeChickensalad(usesaucefrombreakfastrecipes)
CurryChickensalad(Mix:1lbchickencubed,3-4stalkschoppedcelery,1cupchoppedapple,cchoppedwalnuts,3-4TBmayo,Currypowder(totaste),salt&peppertotaste.UselargeBibblettuceleavestomakewraps.
- Tomato meat sauce over spaghetti squash: Preparingthesquash:Justhalfit,removetheseedsbyscoopingoutwithlargespoon,placeaplateinthemicrowaveandfillwith3TBorsoofwater.Placethehalvesupsidedownontotheplatesotheskinisfacingup.Microwavefor8-12minsdependingonthesizeofthesquash.Letthesquashcoolabit,andthenuseaforktoscrapeoutallthespaghettigoodness.1cup=1blockanditisSOFILLINGandSATISFYING.MeatSauce:fryupsomelean,grass-fedsirloin,buffaloorturkeymeat.Youcanaddonionorgarlicforextraflavor.Addacanofmarinaraandheatthrough.TraderJoeshasagoodcanofmarinara.Itisjusttomatoes,oliveoil,basilandsalt.Scoopthesauceoverthespaghettiandenjoy!ServewithasideofBrusselsproutsorotherveg/greensalad.
- meat and 3: grill/panfrychicken,steak,porkchopandservewithyourfavoriteveg.Dontforgettheavocadoorsmallhandfulofnuts.
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BTB crossfiT 42 LogBooK
Body faT:weighT:measuremenTs arm: waisT: hips (femaLe): chesT (maLe):cLoThing size:BLoodworK: choLesTeroL: LdL parTicLe size: c-reacTive proTein: BLood gLucose TesT: hB1ac: TrigLycerides: wBc counT: Liver enzymes: aLK phos aLT asTBefore/afTer phoTo
my fueL rx:
fueL program: _____________________________________ (paLeo/zone, paLeo, zone, BooTcamp)
sTaTs
my BLocKs
my goaLs
photocopypageasneeded
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BTB crossfiT 43 LogBooK
Tips from Robb Wolf:
Shopping
Iamstunnedbyafewfacts:
1. Peopledonotknowhowtocookingeneral.Microwavemealsandfastfoodseemtopredominate.Sandwichesandothergrab-n-gocraparethenorm.Foodqualitymatters.Youneedtolearnhowtocook.Acknowledge,accept,moveon.
2. Peoplearetoobusy.Ifyouaretoobusytocookyouneedtoreevaluateyourlife.HowmuchtimedoyouspendwatchingTV?Behonestandrealisticbecauseifyoulegitimatelydonothavetimetofeedyourselfcorrectlyyouareheadingtowardsserioushealthproblems.
3. Peoplegoabsolutelyfetaliftheydonothavetheirbread,rice,pastaandalltheothergarbagecarbs.InevitablythequestionariseshowdoIcookthis?ItissimplyacoverforIwantmycomfortfood.Ifyouwantresultsyouneedtoalterwhatyouaredoing.Iknowthisseemsobvious,butapparentlyitisnot!IfyouwanttokeepdoingthesameoldthingjoinaGlobogym,dontgo(mostpeopledont)andkeepeatingwhatyouhavebeeneating.Wasntthateasy?!Notsurprisinglyyouwillcontinuetogetthesameresults.
4. Asdayfollowsnight,eatingcanonlyfollowshopping.Youcannotandlikelyshouldnoteatoutallthetime.Thatmeansyouneedtostockyourpantryandhavethevittlesonhandtocooknutritious,possiblyeventastymeals.Hencethehandyguidethatfollows.YouCANdothis.Wehaveclientswhoarenotverybright(notnamingnames)whodothis.Theyarecommittedandwillnotacceptfailure.Iftheyfalloffthepony,theygetup,catchthelilbuggarandgetbackon.Ifyouarenotcommittedtothispleasestepawayfromtheride,dosomethingelseandleavethishouropenforsomeonewhowilllisten,growandreaptherewardsthisprogramcanoffer.Allright,enoughfingerwagging,hereisyourshoppingguide.
Fruit&Veggies-
TraderJoeshasagreatselectionoffrozenberriesandVegetables.Hitthefarmersmarketandbuywhatisinseason.Avoidbananasandothertropicalfruit.Buylocalifyoucan.ManyofthesupermarketshaveanemiclookingproducesectionsIdswearIseethesameavocadofromweektoweekinonestore.Trybuyingsomenon-traditionalveggieslikeNapacabbageandsomeothergoodies.Expandyourhorizonsforcryingoutloud!ThatsaidhoweveryoushouldALWAYShavethefollowinginthefreezerfromTraderJoes:Broccoli,asparagus,berries.TJshassomeotherfrozenveggiesthataregoodbutyouMUSThavetheseonhand.Youcaneasilythrowtogetheramealwithsomemeatorchickenandahalfbagoftheseveggies.Remembertheexcusesaboveofnothavingenoughtime?Keepthisstuffonhandandyouwillhavenoproblems.FYI-Wemakerandomcheckstopeopleshomestoverifyveggiestocksjustkidding,butmanweshould!
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BTB crossfiT 44 LogBooK
GAaddendum:TheDekalbFarmersMarket,GAStateFarmersMarket(downbytheairport),BufordHighwayFarmersMarketandCobbFarmersMarketallhaveaTONofproduceinAtlanta.Costcotoo,forthatmatter.
Freshmeatandpoultry-
TraderJoesisgoodforgrassfedmeat.Thisisyourfirstchoicewithallvarietiesofmeat.Grassfedisbetterthanorganic.FreeRangechicken,wildmeatifavailable.ConventionalcutslikeLondonbroilforbeefandporkloinaregoodoptionsiftheorganicandorgrassfedoptionsarenotavailable.Costcohasgoodpricesandgoodquality.Stockup!Peopletendtomakebadfoodchoiceswhentheyrunout.Dontbeonofthosepeople.GAaddendum:WholeFoodsandYourDeKalbFarmersMarketcarrygrass-fedvarietiesofmeat.
Vegetarian?Findanothertrainer,Iwillnotworkwithyou.Youwontmakeprogressandallwewilldoisargue.Someoneelsecantakeyourmoneyandwatchyounotmakeprogress.
Fishandshellfish-
DekalbFarmersMarket.WholeFoods.
TraderJoes(No,Idonothavestockinthem)hasagoodselectionoffrozenfishandshellfish.TheyalsohaveacannedWildAlaskanSalmon.Greatstuffforsalads.WhenyoubuyanytypeofsalmonmakesureitisWILD.Freshdoesnotmeanwild.TheyalsocarryamildsardinecalledBellaOlhao.Icannotstandothersardines.Theseareactuallyprettydarnyummy.Againgreatforsalads,justpourintheoliveoiltheyarepackedin.
Eggs-Omega-3enrichedonly.Costcohasagreatdealontheseandtheyaretopquality.TraderJoesisevenbetter!Anymajorsupermarketcarriesthesehowever.
StoreInterior:
Coconutmilk-Ifyoulikecurriesthisisagreatcarrier.JuliesAtlantaNote:IagreewithRobbWolfandhighlyrecommendaThaibrandChakoh.Noideaonthepronunciation.AnyAsianfoodstores(liketheonenexttotheDeKalbFarmersMarket)willcarrysomegoodones,includingthisbrand.JustapersonalfavoritebutanycoconutisgoodcoconutmilkjustnotLIGHTcoconutmilk.
Oliveoil-PacificSunoroneoftheothertopshelfbrandswilllightenyourpocketbookabunchbuttheyareamazing.Yougetwhatyoupayforwitholiveoils.TraderJoeshasagoodbasemodelthatis~$7.99/liter.Thisisagoodday-to-dayoliveoil.
Tomatopaste/sauceTraderJoestotherescueagain.TheyhaveacannedmarinaracalledSugodiPomodoro.Youcanpourthisoveranymeat/veggiedishandLOVEit.MAKESUREyourtomatoesdonothaveaddedsugar.SanMarzanotomatoesareagreatcannedvarietyandtypicallynosugaraddedorneeded.
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BTB crossfiT 45 LogBooK
Spices-Themorethebetter.Ifyoudonotknowhowtocook,learn.WehaveaDVDintheworks.Googlespecificrecipes,lookforexamplesonyoutube.IfyouMUSTwatchtelevisionthenwatchthefoodnetworkunlessBattleStarGalacticaison.YouMUSTwatchBSG.
Greentea-Any
Coffee-IbelievePublixcarriesanespressocalledCafLaLlave.Buyastovetopespressomaker(availableatBed,BathandBeyond)andpreparetogetwired
AllItemslistedbelowcanbefoundateitherTraderJoes,thevariousFarmersMarketsorWholeFoods.
seeds
nuts(raw,butnotpeanuts),nutbutters,nutflours(almond,pecan,andchestnut)
organicfruitandvegetables
unsweetenedcoconutflakes
Basedontheshoppinglistyoucouldprobablyfigureoutwhatyouaresupposedtoeathereisahint:itsnotbread,rice,pastanorpotatoes.WhatISonthemenu?Gladyouasked:
Protein - Every meal:
Chicken3-4oz
Beef3-4oz
Fish3-4oz
Eggs2-3wholeeggs
NowImassumingyouareprettysharpbutoddlyenoughafewthingsseemtoslipbypeoplerepeatedly.WhenIsayeverymealIinfactmeanEVERYBLESSEDMEAL.Thisisespeciallycriticalifyouaretryingtolosebodyfat.Anotherfrequentlyconfusedpointisthetopicofprotein.Ifyouarefightingforsurvivalina3rdworldcountrythenyes,beansandricecountasprotein.AtNorCalS&C(orBTBFitness)itmostassuredlyDOESNOT.Youneedchicken,beef,fish,porklamb,turkeyareyoupickingupwhatImputtingdown?Ifyouthinkbeans,nutsorTofucountasproteinpleasere-readthevegetarianclauseaboveandfollowthosedirectionsappropriately.
Vegetables Every meal:
Vegetablesallvarietiesasmuchasyouwant,especially:
Broccoli Spinach
Kale Cabbage
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BTB crossfiT 46 LogBooK
Asparagus Onions
Tomatoes
Newsflash-Morevegetablesexistthanthoselistedabove,youmayeatthoseunlesstheyappearontheno-nolist.
Fat Every meal:
Nuts:raworLIGHTLYroastedandpreferablyunsaltedsmallhandful
AlmondsCashewsPecansWalnuts
NOPEANUTS
Avocadoofmediumsizedone
OliveOiluseassaladdressing1-2Tbs.
Newsflash2-Fatdoesnotmakeyoufat.Werecommendamoderatetolowcarbdiet.Itishealthyandeffective.Askquestions,checkbloodlipidsbutforcryingoutloud,justdothisstuffforamonth!DoyouseeANYprocessedfoodinthis?Anysugar?Transfats?No,noandno.Itswhole,naturalfoodsandyouwillthriveonit.
Fruit Occasionally, always with protein!
Inorderofpreference:
allberriesmelonsorangesgrapefruittangerinesapples
Eatwhatisinseasonandlocal.
CoffeeEspresso,coffeeorAmericanosonlypreferablyblack-nosugarorartificialsweeteners!
ABSOLUTELy NOT!
Allflourproducts(bread/cake/cookies/scones/tortillas/pastriesetc.)
Allsugars
NoJambajuice!toomuchsugar!
NoDairy(cheese/milk/butter/cottagecheese,etc)
NoMochas,NoLatte,NoFrappaccinos
NoArtificialSweeteners
Nopotatoes,corn,beansorotherstarchyvegetables
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BTB crossfiT 47 LogBooK
daiLy nuTriTion journaL
day/daTe
BreaKfasT
Lunch
dinner
snacK
snacK
snacK
daiLy summary & noTes
fuLL oconTenT osLuggish overy Tired ohungry o
fuLL oconTenT osLuggish overy Tired ohungry o
goaL acTuaL (+/-)
fuLL oconTenT osLuggish overy Tired ohungry o
zone BLocKs
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL daiLy BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
promeaL descripTion in deTaiL feeling1hr.aftermeal cho faT h20
photocopypageasneeded
-
BTB crossfiT 48 LogBooK
daiLy nuTriTion journaL
day/daTe
BreaKfasT
Lunch
dinner
snacK
snacK
snacK
daiLy summary & noTes
fuLL oconTenT osLuggish overy Tired ohungry o
fuLL oconTenT osLuggish overy Tired ohungry o
goaL acTuaL (+/-)
fuLL oconTenT osLuggish overy Tired ohungry o
zone BLocKs
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL daiLy BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
promeaL descripTion in deTaiL cho faT h20
-
BTB crossfiT 49 LogBooK
daiLy nuTriTion journaL
day/daTe
BreaKfasT
Lunch
dinner
snacK
snacK
snacK
daiLy summary & noTes
fuLL oconTenT osLuggish overy Tired ohungry o
fuLL oconTenT osLuggish overy Tired ohungry o
goaL acTuaL (+/-)
fuLL oconTenT osLuggish overy Tired ohungry o
zone BLocKs
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL daiLy BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
promeaL descripTion in deTaiL feeling1hr.aftermeal cho faT h20
-
BTB crossfiT 50 LogBooK
daiLy nuTriTion journaL
day/daTe
BreaKfasT
Lunch
dinner
snacK
snacK
snacK
daiLy summary & noTes
fuLL oconTenT osLuggish overy Tired ohungry o
fuLL oconTenT osLuggish overy Tired ohungry o
goaL acTuaL (+/-)
fuLL oconTenT osLuggish overy Tired ohungry o
zone BLocKs
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL daiLy BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
promeaL descripTion in deTaiL feeling1hr.aftermeal cho faT h20
-
BTB crossfiT 51 LogBooK
daiLy nuTriTion journaL
day/daTe
BreaKfasT
Lunch
dinner
snacK
snacK
snacK
daiLy summary & noTes
fuLL oconTenT osLuggish overy Tired ohungry o
fuLL oconTenT osLuggish overy Tired ohungry o
goaL acTuaL (+/-)
fuLL oconTenT osLuggish overy Tired ohungry o
zone BLocKs
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL daiLy BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
promeaL descripTion in deTaiL cho faT h20
-
BTB crossfiT 52 LogBooK
daiLy nuTriTion journaL
day/daTe
BreaKfasT
Lunch
dinner
snacK
snacK
snacK
daiLy summary & noTes
fuLL oconTenT osLuggish overy Tired ohungry o
fuLL oconTenT osLuggish overy Tired ohungry o
goaL acTuaL (+/-)
fuLL oconTenT osLuggish overy Tired ohungry o
zone BLocKs
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
ToTaL daiLy BLocKs _______
ToTaL BLocKs _______
ToTaL BLocKs _______
promeaL descripTion in deTaiL feeling1hr.aftermeal cho faT h20
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BTB crossfiT 53 LogBooK
appendix a - zone BLocK caLcuLaTor
Body Type
smaLL femaLe
medium femaLe
Large femaLe
aThLeTic- weLL
muscLed femaLe
smaLL maLe
medium maLe
Large maLe
x-Large maLe
hard gainer
Large hard
gainer
aThLeTic- weLL
muscLed maLe
10
11
13
14
16
17
19
20
21
23
25
2
3
3
4
4
5
5
4
5
5
5
2
3
3
4
4
5
5
4
5
5
5
2
3
3
4
4
5
5
4
5
5
5
2
1
2
1
2
1
2
4
3
4
5
2
1
2
1
2
1
2
4
3
4
5
ToTaL daiLy BLocKs BreaKfasT Lunch dinnersnacK snacK
Choosethebodytypewhichbestfitsyoutodetermineyourblockprescription.(ThiscalculatorappearsinIssue21oftheCrossFitJournal)
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BTB crossfiT 54 LogBooK
appendix B - zone BLocK food LisTUsethislistasareference,butrealizethatthesenumbersarenotsetinconcrete.ThereismoreinformationonFoodBlocksinthebooksAWeekintheZoneandZoneMealsinSecondsbyDr.BarrySears.
proTein (cooKed) carBs (cooKed)
chickenbreast
turkeybreast
groundturkey
veal
beef
groundbeef
canadianbacon
cornedbeef
duck
ham
lamb
groundlamb
pork
groundpork
calamari
catfish
clams
crabmeat
flounder/sole
lobster
salmon
scallops
swordfish
shrimp
tunasteak
cannedtuna
proteinpowder
soyburgers
soysausage
soycheese
firmtofu
softtofu
wholeegg
eggwhites
eggsubstitute
cheese
cottagecheese
fetacheese
ricottacheese
oatmeal
artichoke
asparagus
greenbeans
blackbeans
broccoli
brusselsprouts
cabbage
cauliflower
chickpeas
(garbanzo beans)
dillpickles
eggplant
kidneybeans
leeks
lentils
onions
sauerkraut
spaghettisquash
spinach
tomatosauce
tomatoes
yellowsquash
zucchini
1
2
1.5
1
1
1.5
1
1
1.5
1
1
1.5
1
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1.5
1
1
7
.5
2
1
2
3
1
2
.25
1
.25
1.5
2
.33
1
12
1
.25
1.25
.75
1.33
1.25
.25
3
1.5
.25
1
.25
.5
1
1
1.33
.5
.75
1.25
1.33
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
grams
patty
links
oz
oz
oz
large
large
cup
oz
cup
oz
oz
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
cup
small
spears
cup
cup
cup
cup
cup
cup
cup
(3in)
cup
cup
cup
cup
cup
cup
cup
cup
cup
cup
cup
cup
amounT BLocKs BLocKsamounT
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BTB crossfiT 55 LogBooK
carBs (raw)
faT
comBo iTems*
alfalfasprouts
broccoli
cabbage
cauliflower
celery
cucumber
lettuce,iceburg
lettuce,romaine
mushrooms
onions
peppers
radishes
salsa
snowpeas
spinach
tomato
apple
applesauce
apricots
blackberries
cantaloupe
cherries
fruitcocktail
blueberries
grapes
grapefruit
honeydew
kiwi
lemon
nectarine
orange
peach
pear
pineapple
plum
raspberries
strawberries
tangerine
watermelon
almonds
avocado
canolaoil
macadamianuts
olives
peanutbutter
peanuts
cashews
walnuts
peanutoil
oliveoil
tahini
guacamole
vegetableoil
mayonnaise
mayolight
sesameoil
sunflowerseeds
baconbits
butter
halfandhalf
cream,light
creamcheese
sourcream
tartarsauce
lard
vegshortening
milk
yogurt
soybeans
soymilk
* Note: combo items contain 1 block of protein & 1 block of carbohydrates
7.5
2
2.25
2
2
1
1
6
3
.66
1.25
2
.5
.75
4
1
.5
.375
3
.5
.25
7
.33
.5
.5
.5
.5
1
1
.5
.5
1
.5
.5
1
.66
1
1
.5
3
1
.46
1
5
.69
6
3
.5
.46
.46
.46
.5
.46
.46
1
.46
.25
2.07
.46
1.04
.69
1.39
1.39
.69
.46
.46
1
.5
.25
1
cup
cup
cup
cup
cup
(9in)
head
cup
cup
cup
cup
cup
cup
cup
cup
cup
ea
cup
small
cup
cup
ea
cup
cup
cup
ea
cup
ea
ea
ea
ea
ea
ea
cup
ea
cup
cup
ea
cup
ea
tbsp
tsp
ea
ea
tsp
ea
ea
ea
tsp
tsp
tsp
tbsp
tsp
tsp
tsp
tsp
tsp
tsp
tsp
tbsp
tsp
tsp
tsp
tsp
tsp
tsp
cup
cup
cup
cup
amounT
amounT
amounT
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
BLocKs BLocKs
BLocKs
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BTB crossfiT 56 LogBooK
vegeTaBLes
condimenTs
fruiT
fruiT juice
aLcohoL
snaKcs
unfavoraBLe carBohydraTes
acornsquash
bakedbeans
beets
butternutsquash
cookedcarrots
frenchfries
limabeans
peas
pintobeans
potato,boiled
potato,mashed
refriedbeans
s.potato,baked
s.potato,mashed
BBQsauce
ketchup
cocktailsauce
honey
jelly/jam
plumsauce
molasses
relish
steaksauce
brownsugar
granulatedsugar
confectionerssugar
maplesyrup
teriyakisauce
banana
cranberries
cranberrysauce
dates
figs
guava
kumquat
mango
papaya
prunes
raisins
applejuice
cranberryjuice
fruitpunch
grapejuice
grapefruitjuice
lemonjuice
orangejuice
pineapplejuice
tomatojuice
beer
liquor
wine
chocolatebar
cornchips
grahamcracker
icecream
potatochips
pretzels
tortillachips
saltinecrackers
.375
.125
.5
.33
.5
5
.25
.33
.25
.33
.2
0.25
.33
.2
2
2
2
.5
2
1.5
2
4
2
1.5
2
1
2
1.5
.33
.25
4
2
.75
.5
3
.33
.66
2
1
.33
.25
.25
.25
.375
.33
.25
.25
.75
8
1
4
.5
.5
1.5
.25
.5
.5
.5
4
cup
cup
cup
cup
cup
ea
cup
cup
cup
cup
cup
cup
(5in)
cup
tbsp
tbsp
tbsp
tbsp
tsp
tbsp
tsp
tsp
tbsp
tsp
tsp
tbsp
tsp
tbsp
(9in)
cup
tsp
ea
ea
cup
ea
cup
cup
ea
tbsp
cup
cup
cup
cup
cup
cup
cup
cup
cup
oz
oz
oz
oz
oz
ea
cup
cup
oz
oz
ea
amounT
amounT
amounT
amounT
amounT
amounT
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
BLocKs BLocKs
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
BLocKs
BLocKs
1
1
1
BLocKs
BLocKs
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BTB crossfiT 57 LogBooK
grains/Breads
bagel
barley
biscuit
bakedpotato
breadcrumbs
bread
breadstick
buckwheat
bulgurwheat
cereal
cornbread
cornstarch
croissant
crouton
donut
englishmuffin
flour
granola
grits
muffins
noodles
instantoatmeal
pasta,cooked
pancake
pitabread
popcorn
rice
ricecakes
roll(ham/hotdog)
tacoshell
tortilla(corn)
tortilla(flour)
waffle
.25
1
.25
.33
.5
.5
1
.5
.5
.5
1
4
.25
.2
.25
.25
1.5
.5
.33
.25
.25
.5
.25
.5
.25
2
3
1
.25
1
1
.5
.5
ea
tbsp
ea
cup
oz
slice
ea
oz
oz
oz
sqin
tsp
ea
oz
ea
ea
tsp
oz
cup
ea
cup
pkt
cup
(4in)
ea
cup
tbsp
ea
ea
ea
(6in)
(6in)
ea
amounT
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
BLocKs
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BTB crossfiT 58 LogBooK
appendix c - paLeo food maTrix
Pluginallyourfavorites!Thechoicesareendless.
proTein
AbaloneBassBeef, lamb, and porksweetbreadsBeef, lamb, and porkmarrowBeef, lamb, pork, andchicken liversBeef, pork, and lambtonguesBison (buffalo)BluefishChicken(go for the enrichedomega 3 variety)Chicken breastChuck steakClamsCodCrabCrayfishDrumDuckEelExtra-lean hamburger(no more than 7% fat,extra fat drained off)Flank steakFlatfishGame hen breastsGoat meat (any cut)GooseGrouperHaddockHarringLean beef(trimmed of visible fat)Lean Pork(trimmed of visible fat)Lean vealLobsterLondon broilMackerelMonkfishMullet
AlmondsAvocadoBaconFatBrazilnutsButterCashewsChestnutsCoconutoilCreamHazelnuts (filberts)LardMacadamianutsOliveoilOlivesPecansPinenutsPistachios (unsalted) PumpkinseedsSesameseedsSunflowerseedsTahiniWalnuts (6 kinds)
ApplesApricotArtichokeAsparagusAvocadoBananaBeetgreensBeetsBellpeppersBlackberriesBlueberriesBoysenberriesBroccoliBrusselssproutsCabbageCantaloupeCarambolaCarrotsCassavamelonCauliflowerCeleryCherimoyaCherriesCollardsCranberriesCucumberDandelionEggplantEndiveFigsGooseberriesGrapefruitGrapesGreenonionsGuavaHoneydewmelonKaleKiwiKohlrabiLemonLettuceLimeLycheeMangoMushrooms
BasilBayleafCardamonCilantroChiles (5+ kinds)ChilipowderChipotleCuminCurry (10+ kinds)DillFilepowderGaramMasalaGarlicGingerHorseradishJerkspicesOnionpowderOreganoPaprika(3+ kinds)ParsleyPepper(4 kinds)RosemarySageTarragonThyme
vegeTaBLes & fruiTs faTs herBs & spices
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BTB crossfiT 59 LogBooK
proTein
MusselsNorthern pikeOrange roughyOystersPerchPheasantPork chopsPork loinQuailRabbit meat (any cut)Red snapperRockfishSalmonScallopsScrodShark ShrimpStriped bassSunfishTilapiaTop sirloin steakTroutTunaTurbotTurkey breastVenisonWalleye
MustardgreensNectarineOnionsOrangePapayaParsleyParsnipPassionfruitPeachesPearsPeppers(all kinds) PersimmonPineapplePlumsPomegranatePumpkinPurslaneRadishRaspberriesRhubarbRutabagaSeaweedSpinachSquash(allkinds)StarfruitStrawberriesSwisschardTangerineTomatillosTomato(actually a fruit, but most people think of it as a vegetable) TurnipgreensTurnipsWatercressWatermelon
vegeTaBLes & fruiTs faTs herBs & spices
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BTB crossfiT 60 LogBooK
appendix d - foods To Be eaTen in moderaTion
Beverages
Wine(two4-ounceglasses;Note:Dontbuycookingwine,whichisloadedwithsalt.)
Beer(one12-ounceserving)
Spirits(4ounces)
Paleo Sweets
Driedfruits(nomorethan2ouncesaday,particularlyifyouaretryingtoloseweight)
Nutsmixedwithdriedandfreshfruits(nomorethan4ouncesofnutsand2ouncesofdriedfruitaday,particularlyifyouaretryingtoloseweight)
foods you shouLd avoid
Dairy Foods
Allprocessedfoodsmadewithanydairyproducts Icemilk
Butter Low-fatmilk
Cheese Nonfatdairycreamer
Cream Powderedmilk
Dairyspreads Skimmilk
Frozenyogurt Wholemilk
Icecream Yogurt
Cereal Grains
Barley(barleysoup,barleybread,andallprocessedfoodsmadewithbarley)
Corn(cornonthecob,corntortillas,cornchips,cornstarch,cornsyrup)
Millet
Oats(steel-cutoats,rolledoats,andallprocessedfoodsmadewithoats)
Rice(brownrice,whiterice,topramen,ricenoodles,basmatirice,rice
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BTB crossfiT 61 LogBooK
cakes,Riceflour(allprocessedfoodsmadewithrice)
Rye(ryebread,ryecrackers,andallprocessedfoodsmadewithrye)
Sorghum
Wheat(bread,rolls,muffins,noodles,crackers,cookies,cake,doughnuts,pancakes,waffles,pasta,spaghetti,lasagna,wheattortillas,pizza,pitabread,flatbread,andallprocessedfoodsmadewithwheatorwheatflour)
Wildrice CerealGrain-likeSeeds
Amaranth Buckwheat
Quinoa
Legumes
Allbeans(adzukibeans,blackbeans,broadbeans,favabeans,fieldbeans,garbanzobeans,horsebeans,kidneybeans,limabeans,mungbeans,navybeans,pintobeans,redbeans,stringbeans,whitebeans)
Black-eyedpeas Peanutbutter
Chickpeas Peanuts
Lentils Snowpeas
Peas Soybeansandallsoybeanproducts,includingtofu
Miso
Starchy Vegetables
Starchytubers Sweetpotatoes
Cassavaroot Tapiocapudding
Manioc Yams
Potatoesandallpotatoproducts(Frenchfries,potatochips,etc.)
Self-Containing Foods
Almostallcommercialsaladdressings&condiments
Pickledfoods
Bacon Porkrinds
Cheese Processedmeats
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BTB crossfiT 62 LogBooK
Delimeats Salami
Frankfurters Saltednuts
Ham Saltedspices
Hotdogs Sausages
Ketchup Olives
Smoked,dried,andsaltedfishandmeat
Virtuallyallcannedmeatsandfish(unlesstheyareunsaltedoryousoakanddrainthem)
Fatty meats
Bacon Fattyporkchops
Beefribs Fattyporkroasts
Chickenandturkeylegs Lambchops
Chickenandturkeyskin Lambroasts
Chickenandturkeythighsandwings Legoflamb
Fattybeefroasts Porkribs
Fattycutsofbeef Porksausage
Fattygroundbeef Tbonesteaks
Soft Drinks and Fruit Juices
Allsugarysoftdrinks
Dietsoftdrinks
Artificialsweeteners
Canned,bottled,andfreshlysqueezedfruitdrinks(whichlackthefiberoffreshfruitandhaveamuchhigherglycemicindex)
Sweets
Candy
Honey
Sugars
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BTB crossfiT 63 LogBooK
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