As I posted the other day, I have basically been eating whatever I want since Regionals. Now, don’t get me wrong – I haven’t gone completely off the rails. I generally eat in some form of portions, getting macronutrients at every meal. Where I have gone off the path of fueling elite performance is in over consuming carbs. Regular consumption of bread, and worse, sugar started small, but crept it’s way into my nutrition.
So why not just do a Paleo or Zone? Well, because I’ve done those. I know the Zone will work for me. But, I’ve done it before – for 2 years plus. I could absolutely fall back on the Zone, but I tend to run into problems with “tinkering” with my macronutrients. I’m not crazy about Paleo, as it leaves me feeling depleted, hungry and under recovered.
Like CrossFit, where folks want to try different stuff from time to time, I want to use my training and experience to find something that works for me. I’m going to stick to this hard corps for the 2 weeks after the CrossFit Games.
Like Zone principles, I am concerned with macro nutrients (protein, carbs and fat) first, quantity and, finally some thought of micronutrients and avoiding gluten and processed food.
My goal here is to eat roughly 1.5 to 2 pounds of protein a day. I will stick to no more than 8 ounces of protein per meal, which is slightly above Zone recommendations. Breakfast will generally be 3 eggs and 3 pieces of bacon (3-6 ounces of protein).
Each meal after will consist of 8 ounces of meat, with a snack thrown in there, usually 4 ounces of protein.
So what will I eat? Any type of beef, chicken or fish. I generally avoid pork, as I don’t feel like it fuels me well. I like bacon, but I will limit my consumption to 3 pieces a day.
I will avoid processed meats – that means little to no salted, cured meats (like salami) or sausages.
Ok, heres where I dig in. I’ve generally been over carbed, so I may go slightly less than normal to return balance.
Starting off, any amount of green vegetables is good. I need to eat more, and eat them at all meals. I’m not a good veggie eater, so I need to force the issue here.
Whenever I start these things, I know I go overboard on fruit, so I am going to seriously limit my fruit intake. 1 apple a day and a berry mix, that’s it. Berries are low on the glyclemic index, so I’ll do a mix of strawberries, blueberries, blackberries, etc.
In addition, I’ll have 1 sweet potato (Zone says 3 blocks) at 1 meal and one lump of rice the size of a my fist at the other meal (probably closer to 5 or 6 Zone blocks).
No bananas, which for me can be a gateway drug.
Quinoa is ok – I don’t really like it, so the likelihood of overeating it is low, but possible.
I will live with living on berries and quinoa to get off the crack. If crack is ice cream, sour patch kids and red vines.
Will I be undercarbed? Maybe, maybe not. I’ll live.
Here’s another switch for me. The only fats allowed will be avocado’s or oils (olive, coconut, bacon to cook eggs). NO NUTS. Why? Because I ALWAYS over eat these things. Rarely will I slam 3 avocados in 1 sitting, but I can polish off a bag of pistachios. The only nuts I can eat must be mixed with a salad.
I don’t drink milk, so it’s not real concern, but I’m addicted to ice cream. Butter will be ok. The only dairy other is unsalted, high quality butter in my coffee with some coconut oil and cheese on my eggs.
I’m going to say 2 drinks of any type are ok. That’s 2 per week. I don’t really drink that much. But if I want a beer, I’ll have one. And what’s worse – ice cream or beer? I feel like, right now, if I say ice cream 2x per week is ok, you’ll find me behind a dumpster with a carton of Tillamook and a spoon.
Does anyone care about this? Am I missing something? Please post thoughts to comments.
Saturday’s WOD – positively electric!
Workout of the Day
3 sets of
9 Front Squats, 1 Shoulder to Overhead
Take 10 minutes to warm up, then hit 3 heavy sets
3 sets, for reps
1 minute of Toes to bar
1 minute of rest
1 minute of Dumbbell Shoulder to Overhead
1 minute of rest
1 minute of Doubleunders
1 minute of rest