PHASE ONE
This information is not meant to diagnose treat or prevent any disease or illness and is not meant to replace any advice or treatment from your current health care professional. Before beginning any diet it is recommended that you consult your medical or health care professional especially if you are currently being treated for acute or chronic conditions.
This is a challenge!!!
* *PROTEIN *FAT *CARBS
*PROTEIN 30% *FAT 30% *CARBS 40%
* From a genetic standpoint, humans living today are Stone Age hunter/gatherers displaced through time to a world that differs from that for which our genetic constitution was selected. Although our genes have hardly changed, our culture has been transformed almost beyond recognition during the past 10,000 years the resulting mismatch fosters diseases of civilization that together cause 75% of all deaths in Western nations, but are rare among persons whose lifeways reflect those of our pre-agricultural ancestors.
* Protein (veggies and lean wild game) * 20-35% * Protein (farmed meat & fish) * 15-20% *Carbohydrate (veg and fruit) * 25-40% *Fat (organic meat, fish, veg, nuts) * 30-45% *Carbohydrate (processed grain, sugar, corn syrup) * 45-55% *Fat (grain fed meat, dairy, trans fat) * 35-40% Ultimately this is a great place for us to start and see what works and What doesn t work for us. Adjustments can be made moving forward.
*1. Blocking seems to be an easy transition in to counting for most people with lots of available online resources and support. *2. our clinical experience leads us to believe that Zone Diet closely models optimal nutrition ~CF Journal 2004 *3. CrossFit s best performers are Zone eaters. When our second tier athletes commit to strict adherence to the Zone parameters they generally become top tier performers quickly. It seems that the Zone diet accelerates and amplifies the effects of the CrossFit regiment. ~CF Journal 2004
Block unit of measure used to simplify the process of making balanced meals * 7g protein; 9g carbs; 1.5g of fat (actually 3) * Assumption of 1.5g of fat per block of protein *91 CALORIES 4cal/g carb and protein; 9cal/g fat * Take this total and multiply by your blocks this is your daily cals * When a meal is composed of equal blocks of protein, carbohydrate, and fat it is 40% carbs, 30% protein, and 30% fat. *Sample 4 block meal 4oz chx breast; 1 artichoke; 1 cup veggies; 24 peanuts; 1 apple * 28g protein, 36g carbs, 12g fat OR 4 blocks of all * See simpler
*FOR STARTERS CHARTS AND WEIGH AND MEASURE *4 BLOCK MEAL (EASY) *4 oz steak (WHAT?! THAT S THE SMALLEST STEAK EVER) *6 cups cooked broccoli 2blocks *1 apple 2 blocks *12 almonds *1 BLOCK SNACK (EASY) *Whole egg *1 carrot *2 cashews
*Primarily the internet and your team will be GREAT resources for preblocked recipes. If, however, you want to make your own, you ll need to block it out. * 20 block Chili use any herbs and spices you like * 22.5 oz lean ground beef * 1.25 cups kidney beans * 6 cups assorted peppers - 3 blocks * Onion 1 chopped and cooked 2 blocks in 3 tsp butter 9 blocks * 3 cups tomatoes 2 blocks * Tomato sauce 5 cups 10 blocks * 2 carrots 2 blocks * Brown sugar 2 tsp * 3 oz cheese per serving * DIVIDE IN TO 4 EQUAL PARTS AND TOP WITH 3 OZ CHEEZE - 12 BLOCKS *You ve just made four 5 block meals or 5 four block meals (adjust cheese)
*ALL OF THESE ARE ONE BLOCK OF CARBS *ONE INCH SQUARE OF CORN BREAD *1/5 CUP OF COOKED RICE *½ OF A DINNER ROLL *½ OF A MINI BLUEBERRY MUFFIN *¼ CROISSANT *½ SLICE OF BREAD *4 CUPS RAW 3 CUPS COOKED BROCOLLI *¼ CUP MASHED SWEET POTATO *20 CUPS RAW 3 ¼ CUPS COOKED SPINACH *1 WHOLE CARROT *½ APPLE
*ALL OF THESE REPRESENT 1 BLOCK OF FAT *3 ALMONDS *2 CASHEWS *½ TSP ALMOND BUTTER *1 TBSP AVACADO *1 TBSP GUACAMOLE *3 OLIVES *3 PISTACHIOS *1 MACADAMIA NUT *1/3 TSP MAYONAISSE (YOU GET 1 SANDWICH PER DAY!!!) *1/3 TSP BUTTER *½ TBSP HALF AND HALF WHERE MY COFFEE DRINKERS AT?
*Practice zoning meals with quality nutrients *Have a handful of go-to recipes that you like
*I DID INDEED YOU MAY BLOCK OUT AND CREATE ANYTHING *You should notice however, that your app doesn t actually track ZONE BLOCKS. What does this mean for you? Following zone SHOULD get you where you need to be in terms of calories and macro breakdown however all you re really required to do is meet that calorie and macro breakdown assigned in the app. If you ve done that you have met the goal of this part of the challenge. Enter all of your food and see where you come out, it might make for some Interesting meals at the end of the day to make it all work out!
*No but you must be within the following parameters *Calories +/- 200 *Macro Percentages +/- 5% *Failure to stay within these guidelines will result in no points OR loss of points.
Month 1 Scoring Components and Weights *You will not be responsible for applying this math. Just export your reports on the 1 st & 15 th Active Participation Performance 1) Nutrition Entry Score 2) Nutrition Score 3) Supplement Score Totals Weights: 20% 40% 40% 100% Point Definition: 1 point for every day that you enter all 4 meal lines (Breakfast, Lunch, Dinner, Snack)..5 points for any day with partial entries 0 points for days with no entries Everyone starts with 1 point per day. Daily deductions are applied depending on how far off from your target you are. 1 point for every month that you purchase the PurePharma 3. Single participant Example : (2 week timeframe) 14 days of complete entry 14 x.20 = 2.8 14 days of nutrition with no deductions 14 x.40 = 5.6 Bought my PurePharma from CrossFit Viral 3 and took them each day 1 x.4 =.4 8.8 *Nutrition Score is made up of multiple components (detailed on next slide)
Month 1 Nutrition Score Components and Weights Nutrition Score Components 1) Calories 2) Fat 3) Carbs 4) Protein Totals Weights: 25% 25% 25% 25% 100% Deductions: Each component starts with 1 point. Deductions are applied based on performance 0-200 = -0 201-400 = -1 401-600 = -2 Etc 0-5% = -0 6-10% = -1 11-15% = -2 Etc 0-5% = -0 6-10% = -1 11-15% = -2 Etc 0-5% = -0 6-10% = -1 11-15% = -2 Etc Susie Q Target: 1350 30% 40% 30% Susie Q Performance: Application of Susie Q s deductions: Weighted Points: 1500 34% 28% 38% Beginning points: 1 Deduction: Abs(1500-1350) = 150, so -0 Ending points: 1 1 x.25 =.25 Beginning points: 1 Deduction: Abs(34-30) = 4% so -0 Ending points: 1 1 x.25 =.25 Beginning points: 1 Deduction: Abs(28-40) = 12% so -2 Ending points: -1-1 x.25 = -.25 Beginning points: 1 Deduction: Abs(38-30) = 8% so -1 Ending points: 0 0 x.25 =.0 Nutrition Score =.25 The app shows a % breakout by Macro. Go to More/Nutri tion and click the Macro tab at the top. * This is designed to keep you from a black/white mentality about mistakes * Application of the math will occur at the daily total, not breakout by meal.