2013 GSCF 30 DAY PALEO/ZONE CHALLENGE (January 14th)
o As Fitnessters we love points, so yes we have a point system.
o In your journal you will keep a daily log of your food intake. At the very least you must keep track of everything. EVERYDAY THAT YOU DO NOT SUBMIT A LOG ENTRY YOU ARE MISSING OUT ON 15 FREE POINTS!! There will be a 1 week grace period. You will submit your log to me us weekly.
o For every cheat that you have during the week you need to subtract 5 points per serving.
o Cheats constitute:
§ Dairy (Milk in coffee is only -1)
§ Grains- Rice, bread, pasta, cake, cookies, cereal ect.
§ Legumes- Peanuts, soy beans, lima beans, kidney beans, ect.
§ Packaged/processed food
§ Fast food
§ Alcohol other than red wine, cider and tequila (2 serving allowance/day) More than that -5
o Each day that you take 2.5g of fish oil add 2 points
o Each day that you come to Fitness add 3 points
o If you workout outside of Fitness add 3 points- walking, the elliptical, and bicep curls DO NOT COUNT! You know what is worth doing at this point, don’t cheat!
o If you take a rest day, but you still dedicate 20+ minutes to foam rolling, stretching, and/or trigger point
work add 3 points.
There will be a male and female winner this time.
How do you win?
Those who stick to the Paleo diet with out cheating and work there asses off will accumulate the most points.
We will be doing a benchmark WOD before and after the challenge. You will get points for the your performance and the percentage in change. We will also use before and after pictures (side view, front view, back view) to help determine the winner. Lastly, we will do a body fat analysis and you will earn points for percentage of change.
The benchmark this time will be CINDY and held on Wednesday January 16th.
20 min amrap
5 pull ups
10 push ups
NUTS and BOLTS
The Fitness dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
Here is a list of acceptable foods:
Paleo Foods/Highly Encouraged
Lean beef (trimmed of visible fat)
Beef Jerky (check label for added sugar)
Top sirloin steak
Lean pork (trimmed of visible fat)
Pork chopsLean poultry
Fruits in moderation (high in sugar):
Peppers (all kinds)
Squash (all kinds)
Tomato (actually a fruit, but most people think of it as a vegetable)
Nuts and Seeds:
Whey Protein powder
Foods that should be eaten in moderation
(not cheats unless in excess)
• Chicken wings
• Canola oil
• Flaxseed oil
• Dried fruit
• Sweet potatoes
• Red Wine
• Deli meat
All processed foods made with any dairy products
Nonfat dairy creamer
***We are reducing the amount of points deducted for plain non-fat greek yogurt. You may deduct 3 pointsrather than the full 5 because of the high protein content. If there is added sugar subtract 5 points.***
Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Oats (steel-cut oats, rolled oats, and all processed foods made with oats) ***Subtract 3 instead of 5 points for plain oatmeal.
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Ricebas mati rice, rice cakes, Rice flour (all processed foods made with rice)
Rye (rye bread, rye crackers, and all processed foods made with rye)
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti,lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
Cereal Grainlike Seeds:
All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidneybeans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
Sugar snap peas
Soybeans and all soybean products
Soft Drinks and Fruit Juices:
All sugary soft drinks and diet beverages
Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higherglvcemic index)
Sweet and Low
***Subtract 2 points per packet when using***
Processed salad dressings
Mustard (unless just mustard seeds and vinegar; check the label)
Anything made with soybean oil
Anything made with high frutose corn syrup
Anything with added sugar
ENTER THE ZONE!!
in the zone
Term used to describe a state of mind whereby a person/machine is working/performing at peak or optimal performance. Usually applied to athletes, sportsmen/women
So lets chat shall we!
Theoretical Hierarchy of Athletic Development.
A theoretical hierarchy exists for the development of an athlete.
It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, sill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.
Why did I show you this?
As you can see from the pyramid, that the foundation to all of your results is nutrition.
So I have two options here to help you with your foundation!
1) Eat garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.(Paleo)
Pretty simple if eat this way you will be healthy. If we can accomplish this you will easily start seeing some results.
2)To take it a step further we have the Zone block system to help you track your intake. this will Keep intake to levels that will support exercise but not body fat.
Here is how it works.
I will go over all questions and explanations of the rules on Saturday January 12th at 10am. If any one misses this and has further questions let me know.