Tuesday -- First Cheat --Danmit!!

So had my first cheat meal today, which is dissapointing but not the end of the world. I had a good breakfast at 6:45 and then had to help my neightbour Don who make the beds next door haul in some roles of cotton. I did this at 11am for about an hour 20. These rolls of cotton were about 10ft tall and weight between 100- 150#. I must have slung 60 of these things on my shoulder and walked then 30ft or so to put them down....anyways I was so hungry after doing this that all I could think of was chips and sandwiche. However the big thing was that now that the sugar was in my system big time I almost did another cheat meal for dinner but I toughened up and ate well. Back on track today.
Breakfast
4block
go lean cereal
homo milk
chicken
lunch CHEAT MEAL
2 sandwiches from IGA, egg salad and chicken salad
1 large bag of cheese chips
1 coke zero
1 small bag of reeses pieces
Dinner
3 block meal
chicken
greek salad
snack
1 block
chicken
pinapple
peanut butter
Workout: Cotton Roll Carries (seriously this was massive workout)
Lil Barabara
3 rounds with 3 min break between rounds
20 pullups
30 pushups
40 situps
50 squats
10:17
Like GC, Banana and OZ I felt really sick after this workout. I think its because you are working hard on the pullups and pushups and then when you get to your back on the situps in rounds 2 ish little oxygen is getting to your brain. I don't know its a theory.

Monday

This was a tough day for me. I thought about chips and pop all day but didn't give in (not yet anyways....foreshadowing).
Breakfast
4 block meal
go lean cereal
chicken
peanuts
lunch
4 block protein, 3 block carb, 5 block fat
steak, soup, peanuts
lunch2
4 blocks
greek salad
peanut butter
chicken
dinner
4 block steak
1 banana
1 apple
10 carrots
dill pickle dip for carrots
snack
carrots
dip
chicken
Workout:
10 sets of 2 rep box squats
worked up to 255#
Press Max 155
Push press 3 rep max 195#

Sunday

Breakfast
2.5 block eggs
.5 block cheese
2 block turkey
strawberry's
1tsp peanut butter
Lunch 1
4 blocks steak
4 blocks sweet patotoe fries (from scratch, baked in oven)
4 blocks olive oil (on fries)
Lunch 2
2 blocks chicken
1 banana
trail mix
Dinner
4 blocks salmon
1 block chicken
4 blocks brown rice w/t asperagus, peppers and pinapple
Snack
2 block chicken
1 pinapple
3 block fats
Workout: Rest Day

Best Cheat Day I've ever had

This is the type of cheat day I am going to do from now on. Just as a little back story this Saturday was also the NFL Draft which is one of my favorite events to watch each year. Normally when I've eaten well in the past I have done one cheat day a week. What I've found lately however is that putting that huge influx of sugar in my system for the one day really makes it challenging to get back on track. So I decieded yesterday because I was planning on having a few beers while watching the draft that I would keep the food clean but no limit the amount.
Breakfast:
3 blocks eggs
2 blocks sausages
4 blocks cereal
3 blocks oil in cooking eggs
Snack
Zone bar
Lunch:
5 coronas
chicken breast with shake and bake spice on top
Caesar salad
Snack:
More chicken, 2 sausages and some cheese.
Dinner:
7 oz stake
asperagus
3 tbs of mash patatoes
4 rasberry vodkas
Snack
2 oz of chicken
Workout: 10 sets of 2 rep high bar box squat. Worked up to last 4 sets at 255#.

Day 3 and 4

Sorry for not posting yesterday.
Friday
Breakfast
4 blocks turkey deli meat
1 cup go lean cereal
1/2 cup homo milk
3 blocks peanuts
lunch 1
4 blocks turkey sausage
3 blocks italian wedding soup
4 blocks peanuts
lunch 2
5 blocks chicken breast
4 tbs white rice with soya sauce
1 cup of green beans
Dinner
bandara chicken salad with extra chicken from Cactus Club
Snack
1 apple
1 block cheese
1 block trail mix
Workout:
45 ring dips, 45 kb clean and jerk with 24kg, 45 wallballs, 45 ghd situps
11:58.

Day Two Done

Okay day two is done. Was a little hungrier in the day today because I worked out. Again I was over the original 18 blocks that I would ideally like to do but again that is normal as you I weed out the excess sugars and such from the system. I was more like 20 blocks today.
Breakfast
1 cup go lean crunch, 26 g protein powder, ½ cup of homo milk
Snack
1 whole egg, 2 egg whites, 1 apple
Lunch 14oz roast chicken
2 cups greek salad
Lunch 2
2 turkey sausages
Minestrone soup (4 blocks)
4 blocks of salted peanuts
2tbs of go green with water
Snack
Elevate me bar
Dinner
Lean cuisine (39g carbs)
2 blocks deli turkey breast
2 tsp peanut butter
Snack
1 apple
2oz cheese
1 block nuts

Workout:
"Cindy"
22 rounds + 10 squats (personal best). I hit all my pushups in a row on all twenty 23 rounds which I've never come close to doing. However because I had no rest on pushups my legs were on fire from the squats. If I can pick up the speed of the squat I can go over 25 rounds for sure.

Day one in the books

As expected day one was difficult come 9pm as it always is when you begin to weed out the sugar in your diet. Also as expected I needed to add an additional one block snack at 10pm before I went to bed. I cannot go to sleep ultra hungry, its impossible for me. Within a few days I shouldn't need that extra block.

Breakfast
1 cup go lean crunch (40g carbs)1 cup of homo milk 4 oz of deli beef8 almonds2 tbsp of greens plus with water
Lunch 1
5 oz of roasted chicken
2 cups greek salad w/t a little bit of brown rice pasta
6 almonds
Lunch2
5oz roasted chicken
2 cups greek salad w/t a little bit of brown rice pasta
6 almonds
Snack
1 elevate me bar Dinner
Lean cuisine(40g carbs, 23g protein, 8g fat)
1.5 oz deli turkey breast
Snack
1oz cheddar cheese
1 tsp peanut butter
Training: Rest Day

8 Week Nutrition Plan

Hello all. I was really inspired yesterday to step up and put in place a nutrition plan and platform that will match my CrossFit goals and it came from an unlikely source....Banana Man. As much as Jeff and I disagree on what is the best diet for health and wellness one thing is for sure, I don't know anybody as mentally tough as he is to be able to stick with his preferred diet; the raw food diet. As I was talking to him about wanting him to try a Paleo Zone diet for 6 weeks as I believe it will help his performance, I came to realize why should Banana believe me when I am clearly struggling to keep my diet in check....ie I had fast food Chinese for lunch yesterday and subway the night before. So here I am today motivated to dial in a mixture of zone/paleo zone diet for the next 8 weeks.
Rules:
I will consume 18 zone blocks a day and they will break down as follows ( if you don't know what a zone block is, google zone blocks): 4 blocks breakfast, 4 blocks lunch 1, 4 blocks lunch 2, 4 blocks dinner, 2 block snack either between breakfast and lunch 1 or after dinner.
If I am having starchy carbs with my meal then I will be very particular about my zone measurements. If my carbs are coming from only fruit and veg in a meal then I will allow for some additional protein and fats.
In the Zone diet you can in theory eat anything as long as its macro nutrients add up to the right 40% carbs, 30% protein, 30% fat, however for myself I am going to add some additional no no's. I will consume no chips, chocolate, candy or regular or diet pop.
Training:
My training will stay exactly the same which is 5 days a week of CrossFit training which looks exactly the same as what all my clients are doing.
Goals and measurement:
As in anything CrossFit we are going to base this on hard data. 8 Weeks from today I am going to begin the evaluation process of this experiment. On Wed May 17th I will begin the testing phase. It will consist of Nancy on the Wed, Fran on the Thursday and CrossFit Total on the Friday. 3 completely different workouts that will give me a real good view of how much benefit this type of eating can provide me. Because I have been training CrossFit for quite some time now if I do see improvement in the testing phase I will be able to confidently say it is because of improved nutrition as the training has stayed constant.
Times to beat:
Nancy: 16:05
Fran: 4:20
CFT: 805
I will be posting every single bit of food and drink that enters my system in those eight weeks and the training I do on this blog so check back often.
If you would like to join me on this let me know and we'll setup a diet and blog for you.