w w w. b t b f i t n e s s. c m this jurnal belngs t BTB crssfit FC LgBOOK
Our cmmn gal is ELITE FITNESS Fitness is mre than just a sculpted physique; it is a state f mind and a way f rienting neself in the wrld. T be physically fit is t embdy elite character traits like hnr, curage, discipline, integrity, dedicatin, virtusity and jy. Our missin at BTB is t prvide yu with the wrld s mst effective training, giving yu the tls t jin ur ranks as the fittest athletes in the wrld.
the hw t sheet Hw t use the BTB CrssFit Classes: a. The CrssFit HQ prescriptin is t wrkut 3 days in a rw with day ff in between. Our prgramming mimics that with 3 wrkuts in a rw and then rest day wrkut. Sme find this schedule t wrk perfectly fr them. Hwever, it is perfectly acceptable t tweak this fr yur gals. If yu are feeling tired r vertrained, take a day ff! b. ATTITUDE- Cheer thers n, clap and give high 5 s- it will imprve YOUR results. c. Be respnsible. Chse weights accrding t yur ability AND mind set that day. Stay alert, awake, and fully engaged in class. Pick up after yurself- re-rack weights, put away bxes, re-hang rubber bands, etc Clean up after yurself- bring a wrkut twel and/r use the antiseptic wipes prvided t clean up any sweat r chalk. d. Be hnest with yur numbers bth in yur Wrkut Jurnal and in times/ reps in class. e. Create a plan t train CrssFit style at hme. f. Use the website daily t watch fr upcming inf, wrkuts and psting cmments. g. Participate in all seminars and events- they will really help yur training. Hw t use THE WORKOUT JOURNAL: a. Bring it t every class withut fail. If it is wrth ding, it is wrth writing dwn. b. Fill it ut after the wrkut- be specific with each apprpriate area. c. Track what yu d when yu re nt with us- write yur wrkuts, prgress, challenges and epiphanies **VERY IMPORTANT** BTB crssfit 2 LgBOOK
d. Use every page and field- just because yu dn t like t track smething desn t mean that it s nt imprtant. Remember that if it is nt written dwn, it des nt exist! Hw t use yur PRIVATE SKILL LESSONS: a. Schedule them in advance- must be at least 72 hurs. b. Cme prepared with yur intentin and gal fr that hur. c. If yu must reschedule and dn t call r e-mail 24 hurs in advance, it is cnsidered used. BTB crssfit 3 LgBOOK
wrkut lg baseline 500m rw, 40 squats, 30 sit ups, 20 push ups, 0 pull ups crssfit girls angie 00 pull ups, 00 push ups, 00 sit ups, 00 squats annie 50-40-30-20-0 duble unders, sit ups barbara 5 runds: 20 pull ups, 30 push ups, 40 sit ups, 50 squats, 3 min rest b/t runds cindy AMRAP in 20 mins: 5 pull ups, 0 push ups, 5 squats runds: chelsea 5 pull ups, 0 push ups, 5 squats, every min n the min fr 30 mins diane 2-5-9 deadlift (men: 225#, wmen: 55#), handstand push up elizabeth 2-5-9 cleans (men: 35#, wmen: 95#), ring dips eva 5 runds: 800m run, 30 2 pund kb swings, 30 pull ups BTB crssfit 4 LgBOOK
fran 2-5-9 Thrusters (men: 95#, wmen: 65#), pull ups grace 30 reps f clean and jerk (men: 35#, wmen: 95#) helen 3 runds: 400m run, 2 kb swings (men: 55#, wmen 35#), 2 pull ups isabel 30 reps f snatch (men: 35#, wmen 95#) jackie 000m rw, 50 thrusters (45#), 30 pull ups karen 50 wall balls (men: 20#, wmen: 4#) kelly 5 runds: 400m run, 30 bx jumps (men: 24, wmen: 20 ), 30 wall balls (men: 20#, wmen: 4#) linda 0-9-8-7-6-5-4-3-2- reps f cleans (3/4 bw), bench press (bw), deadlift (.5 bw) lynne 5 runds fr max reps: bench press (men: bw wmen: ½ bw), pull ups BTB crssfit 5 LgBOOK
mary AMRAP in 20 mins: 5 hand stand pushups, 0 -leg squats, 5 pull ups runds: nancy 5 runds: 400m run, 5 verhead squats (men 95#, wmen 65#) nicle AMRAP in 20 mins: Run 400m, max rep pull ups- scre # f runds and pull-ups runds: the crssfit her wrkuts badger 3 runds: 30 squat cleans (men: 95#, wmen: 65#) 42 pull ups, 5 OH squats, 30 pull ups 9 OH squats, 8 pull ups daniel 50 pull ups, 400m run, 2 thrusters (men: 95#, wmen: 65#), 800m run, 2 thrusters, 400m run, 50 pull ups erin 5 runds: 5 dumbell split clean (men: 40#, wmen: 20#), 2 pull ups griff Run 800m, run 400m backwards, run 800m, run 400m backwards fr time jasn 00 squats, 5 muscle ups, 75 squats, 0 muscle ups, 50 squats, 5 muscle ups, 25 squats, 20 muscle ups jsh 2 OH squats (men 95# wmen 65#), 42 pull ups, 5 OHS, 30 pull ups, 9 OHS, 8 pull ups BTB crssfit 6 LgBOOK
jshie mr. jshua 5 runds: Run 400m, 30 GHD sit ups, 5 reps deadlift (225#) jt 2-5-9 Handstand push ups, ring dips, push ups michael 3 runds: 800m run, 50 back extensins, 50 sit ups murph run mile, 300 squats, 200 push ups, 00 pull ups, run mile nate AMRAP in 20 mins: 2 muscle ups, 4 handstand push ups, 8 kb swings (2 pd) runds: randy 75 reps pwer snatch (men: 75#, wmen: 55#) ryan 5 Runds: 7 muscle ups, 2 burpees- each terminating in a 2 inch jump BTB crssfit 7 LgBOOK
miscellaneus wrkuts fight gne bad 3x min each, min rest between runds: wall ball (20# men 4# w), sum deadlift high pull (men 75# w 55#) bx jump (20#), push press (75# men 55# w), rw reps: tabata this 8 runds f 20 secs wrk, 0 secs rest f each exercise: rw, squat, pull ups, push ups, sit ups reps: persnal benchmarks pull ups reps: dips/ring dips reps: muscle ups reps: rpe climb push ups in 2 mins reps: BTB crssfit 8 LgBOOK
tabata squats reps: sit ups in 2 mins reps: handstand push ups in 2 mins reps: l-sit cntinuus time, r ttal time within 2 mins back squat weight: frnt squat weight: verhead squat weight: deadlift weight: clean weight: BTB crssfit 9 LgBOOK
bench press weight: 500 m rw 000m rw 400m run 800m run 5K run wd: wd: wd: BTB crssfit 0 LgBOOK
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fuel Why pay attentin t yur Fuel?. Yu ll lk better (lean mass increases and fat mass decreases) 2. Yu ll feel better (mre energy, less sickness, increased mental clarity and alertness) 3. Yu ll increase yur athletic perfrmance and decrease yur recvery time between wrkuts. What shuld yu eat? CrssFit HQ put it very simply: Eat meat and vegetables, nuts and seeds, sme fruit, little starch and n sugar. Seems simple, right? It actually can be! At BTB we have three different Fuel ptins fr yu. All three have prs/cns and varying levels f difficulty. Each ptin needs t be adjusted fr yur lifestyle. Each ptin will mst likely need t be tweaked if yu change yur wrkut intensity r bdy fat. Nthing is written in stne. Play with different ptins and see what happens! Talk t different members at the gym t see what they ve dne r tried. N matter what ptin yu chse, be aware that yu shuld pay attentin t hw yu are fueling yur bdy. T make a change in yur bdy (bld chemistry and physique), yu must understand that the change cmes frm 50% wrkut and 50% fuel. If yu are ignring either, yu will nly g s far. Yu can t ut-wrk a crappy diet! Last but nt least, if yu are CrssFitting several days a week, it is imperative that yu fuel yur bdy prperly. Even mre s than when yu were sitting n the cuch! The Fuel Cntinuum & Hw D I Decide Which Optin t Fllw? Btcamp Zne Pale SAD (Standard American Diet) Pale/Zne BTB crssfit 9 LgBOOK
At the Pale/Zne end f the diet, yu are living in ptimal health and wellness. Optimum perfrmance is yur gal. Mst f us live smewhere a little less dialed in, usually fcusing n the quality f ur fd and making gd fd chices with a few cheat meals here and there. Yu must chse the plan that is the right fit and wrks fr yu. Tips fr Success: - Plan ahead. Shp early and shp ften. Have plenty f ptins n hand bth in the refrigeratr and freezer. - Keep hydrated. Drink several glasses f water each day. - Get plenty f rest. At least 8 hurs. In a very dark rm, if yu can. This will help yu lse bdy fat and maintain muscle mass. N kidding. - Recmmended Prducts/Supplements. We d suggest taking a quality Omega 3 fish il. Please cnsult with yur physician t be sure this is the right ptin fr yu. When chsing a fish il prduct it is imperative that yu chse a well tested brand. Bth The Zne (www.znediet.cm) and Kirkland brands (fund at Cstc) have been extensively tested fr impurities etc. Hw much t take? Generally yu shuld cnsume gram f Fish Oil fr every 20 punds f bdy weight. S if yu weigh 00 punds, yu wuld take 5 grams f Fish Oil. - It is pssible t get headaches frm t much fish il. If yu get ne, stp taking the fish il fr several days. Start again with ne capsule fr a few days, then tw. Ramp back up t ne capsule belw yur nrmal amunt. If yu d well there, stay there! If nt, back ff again until yu find the amunt that is right fr yu. SHOPPING/GROCERY RECOMMENDATIONS (Pale: peanut butter, milk, ygurt and breads are nt recmmended). Shp arund the edges f the stre, nt in the aisles Lk fr rganic whenever practical Nut Butters- use natural macadamia/almnd/cashew butter, better yet eat walnuts! Meats grass-fed and finished, pasture, free range cws, n hrmnes/antibitics. Chicken/Pultry/Egg s- free-range, cage free, high mega 3 cntent (aim fr 00 mg/egg r higher) Fats - lives, live il, nuts, seeds, avcads BTB crssfit 20 LgBOOK
Zne r BC Diet nly: Ygurt - plain flavred nly. Greek ygurt gives yu mre prtein bang. Add fruit if yu need flavr. Milk - raw frm a trusted surce. Be careful here! - 2% milk whenever pssible Bread - avid enriched flur in ingredients; lk fr spruted grain r whle grain Peanut Butter - use natural peanut/almnd/cashew butter, better yet eat walnuts! Hw t use the Fuel sectin f the lgbk: Enter everything yu put in yur muth int the Fuel Lg. If yu are nt using blcks, ignre that sectin. See hw yu feel after each meal. Make ntes and check back thrugh yur ntes ften. This is the best way t see if yu need t make changes. Ask a BTB instructr t hld yu accuntable. Shw yur fd lg t yur instructr befre each class. Ask fr feedback. FUELING OPTION #: The Bt Camp Diet by BTB. This diet is designed fr smene new t making gd fd chices. If this is the first time yu have paid attentin t yur fuel, start here! Here are the fd basics: Eat ne serving f prtein with each meal. That means that if yu eat sme whle wheat crackers, yu shuld als eat a hard-biled egg. Or if yu have a fruit such as an apple, yu want t eat sme cttage r string cheese as well. Add a serving f vegetables t at least three meals. That culd include a small salad, carrts, brccli, sme cllards, etc. Eat every tw r three hurs. This usually means 3 medium sized meals and 2 snacks. Eating frequently guarantees yu will nt get hungry. Avid alchl. Alchl decreases yur metablism rate and dehydrates yu. Please try t lay ff the bze while yu are in this prgram. Hydrate, hydrate, hydrate! We can t say this enugh. Yur bdy needs fluids t keep mving and prevent cramping. Cnfused abut what t eat and why yu re eating it? The key is t cmbine fd grups crrectly and keep prtin sizes small. Remember, yu shuld be eating 3 meals and 2 snacks a day, and they shuld be spread ut evenly acrss time. Yu shuld have a lean prtein with every meal and snack. BTB crssfit 2 LgBOOK
Why d we cmbine fds? Carbhydrates(vegetables, fruits, whle grains, rice, bread, pasta) eaten alne are digested quickly and cause yu t feel hungry sn after yu ve eaten. Adding prtein and a little mnunsaturated fat helps slw that prcess dwn. Tip: When sitting dwn t a meal, eat yur lean prtein first. Yu will find yu are satiated quicker. Rules f the Rad: Cheat meals: We want yu t stick with the meal plan as best yu can, using yur will pwer t avid sweets, fatty fds and alchl. But we knw everyne slips smetimes. That s why we allw yu a cheat meal here and there. Yu are allwed 3 cheat meals per week. A cheat meal is ne serving f the fds listed in the Fds T Avid categry. Try t eat within an hur f waking up r wrking ut. Check labels fr sugar and sdium levels. These are hidden in many fds and can be detrimental t yur results. Plan meals in advance s yu are nt tempted t eat fast fd r grab smething ut f the vending machine. Carry a small cler r lad up yur refrigeratr at wrk with the fllwing: pre-made meals, prtein bars and shakes, fruits, veggies and lw fat cheese sticks. If yu dine ut, ask the server t put half in a t-g bx befre bringing it ut. Ask fr what yu want and try t stick t the prgram. Fr example, if yu d nt see grilled r baked chicken n the menu, ask fr it anyway, mst restaurants can accmmdate special requests. T break it dwn further, we are ging t utline each fd grup and the fds within each that are kay t eat while in this prgram. PROTEINS (/3 f yur plate) Wild salmn* Grund turkey (lean) Veggie dg Tuna steak Prk tenderlin Cttage cheese Gruper Filet Tuna (canned in water) mignn Veggie bacn Halibut Ham (extra lean) Sy burgers Mahi Mahi Grund beef (95% lean+) Ygurt (Greek) Turkey bacn Egg whites Swrdfish Tfu Egg Beaters Seabass Turkey breast* Milk (% r less) Shrimp Lean Ham Buffal Tilapia Chicken breast (n skin) Prtein pwder Whle Eggs (check label, must cntain at least 00 mg Omega3 in each egg) BTB crssfit 22 LgBOOK
FATS Avcad Pecans Olive Oil Guacamle Sunflwer Seeds Cashews Walnuts Macadamia Nuts Ccnut Oil Almnds Almnd Butter Cashew Butter carbhydrates (chsing fruits and vegetables as yur carb surce - ver starchy grains & pastas - will increase yur results!) Apples Oatmeal Sba ndles Blueberries Blackberries Whle Wheat Trtilla Apricts Whle Grain Pasta Whle Grain Cereals Kashi Cereals Surdugh Bread Whle grain bread Pumpernickel Bread Cherries Cantalupe Grapefruit Grapes Hneydew Meln Kiwi Peaches Plums Pmegranates Raspberries Strawberries Oranges Sweet Ptat Beans VEGETABLES (als carbs) Have at least three servings per day and eat a rainbw f fds, meaning a variety f clrs. Veggies can be fresh r frzen. Asparagus Eggplant Swiss Chard Brccli Mushrms Dark green and leafy lettuce Cucumber Yellw Squash Okra Field Greens Tmates Radish Green Beans Artichke Snw Peas Rmaine Lettuce Arugula Pumpkin Snap Peas Cabbage Spaghetti Squash Spinach Brussel Spruts Zucchini Bell Peppers Cllard Greens Carrts Onin Celery Leek BTB crssfit 23 LgBOOK
Alchl Ckies Pies Brwnies Raw Sugar Ptat Chips French Fries White Bread/Pasta/ Sur Cream Cream Cheese Margarine Fried Fds Candy Rice Butter Dark meat Dughnuts Ice Cream Maynnaise Vegetable Shrtening pultry Ht Dgs High-fat sauces and dressings unless made with Olive Oil High fat bacn and ther meats. Avid skin n all meats. BTB crssfit 24 LgBOOK
3 Day Example BtCamp Diet Day : Breakfast: 2 Eggs Scrambled with a dash f mzzarella cheese 3 Slices f Turkey Bacn Cup f Grapes ¼ Cup f Lw Sugar Mandarin Oranges 0 Almnds Snack: String Cheese 3-4 Walnuts ½ f Raspberries Lunch: Tac Salad (withut the shell): Cver plate with lettuce (iceberg); Add ¼ f black beans; 4-5 unces f shredded chicken; ¼ f crn; ½ green pepper chpped; A little bit f red nin diced; Salsa (as much as yu want); Add a dllp f guacamle r a few slices f avcad; Add a little Balsamic Vinaigrette if needed Snack: 2 Slices f Deli Turkey /2 Apple tbsp. f peanut butter Dinner: Grilled Mahi Mahi Salsa f steamed Brccli f grilled Asparagus (Make sure t ck veggies and meat with live il fr yur fat) BTB crssfit 25 LgBOOK
Day 2: Breakfast: Turkey Hash: Cut up mushrms, brccli, nins and red peppers int little squares and with abut tbsp f live il, place in a frying pan and heat; Add 4 unces f diced turkey breast until brwn; Add tbsp. f almnd butter n the side f yur plate Add f grapes Snack: ½ f Lw-Fat Natural Ygurt (check ingredient list t avid added sugar, plain Greek ygurt is best) Handful f sliced almnds ½ scp f prtein pwder (make sure it is sugar free) f a fresh berries Mix and eat Lunch: Lw Fat/Lw Carb Whle Wheat Trtilla Wrap 2 tsp. f May; 2 tsp. f Mustard; 4 Ounces f deli chicken breast; slice f 2% American Cheese; 2 Slices f tmat; Lettuce Serve with a ½ f blackberries Snack: 2 unces f chicken breast f strawberries Macadamia Nuts Dinner: 4-6 unces f Filet Mignn grilled Sweet Ptat with butter and cinnamn ½ f steamed cauliflwer BTB crssfit 26 LgBOOK
Day 3: Breakfast: Spanish melet: Sautee mushrms, nins, and spinach in live il; Then, scramble 3 fresh eggs with it; Add a dash f mzzarella cheese; Add ¼ f black beans; Tp with Salsa Serve with a side piece f fruit and 0 almnds Snack: ½ Apple 2 tbsp. f Fresh Peanut Butter Lunch: Tuna Fish Salad: On a bed f fresh rmaine lettuce, add can f Tuna Fish; ½ f Blueberries; ½ f Celery; ½ f brccli; Handful f Sliced Almnds; Lw Fat Ranch Snack: 2 slices f Turkey Breast Handful f Baby Carrts 5 Cashews Dinner: BBQ Chicken: Marinate a 4-6 unce piece f bneless, skinless chicken breast in lw sugar bbq sauce and grill Serve with a side salad and Grilled Asparagus and Brcllini BTB crssfit 27 LgBOOK
FUELING OPTION #2: The Zne Diet by Barry Sears The premise f this diet is t treat fd as a drug. Fd has the ability t increase and decrease certain hrmnes. By balancing yur intake f Carbhydrate, Prtein and Fat, yu will balance these hrmnes and therefre find yurself in The Zne where yu will feel better, think better and ultimately lk better. Many f ur clients have fund The Zne t be very effective in terms f bdy fat lss, lean mass maintenance and perfrmance enhancement. We will be describing the basic zne and then sme ptins fr tweaking The Zne as the basic versin f the Zne will nt wrk fr all gals. Getting Started: a. Buy a scale highly recmmended b. Make sure yu have measuring s & spns (suggest 2 sets) c. Stck up n Tupperware d. See the bdy type/zne blck calculatr frm CF Jurnal 2 included as Appendix A f this lg bk. This is usually much mre accurate than the Zne Calculatr n Znediet.cm e. Review Zne Blck Fd Lists in Appendix B f. Zne Bks and Recipe Bks get sme. Recmmendatins: Mastering the Zne is the easiest t understand. A Week in the Zne, very easy. g. Check ut www.znediet.cm Best resurce fr fd lists, recipes, tips & tricks. Yu can als rder prepared zne fd such as shakes, bars, fish il etc. The easiest apprach (and the apprach we REALLY recmmend): the Eyeball t Plate Methd. Chse a plate that is 9 inches in diameter. Fill the sectins using fd frm Appendix B in the back f this bk. On /3rd f yur plate, put a piece f lean prtein the size and thickness f yur palm. Examples: skinless chicken, fish, egg whites, tfu. Fill the remaining 2/3rds f yur plate with fruits and/r vegetables. Mst fruits and vegetables are fine, but avid things like crn and bananas. Add a dash f heart-healthy mnunsaturated fat. Examples: Olive Oil, Almnds, Avcad. Avid trans-fats. BTB crssfit 28 LgBOOK
Dialing the Zne in with BLOCKS (a blck is a unit f measure used t simplify the prcess f making balanced meals) : Basic Rules:. Make sure mst f yur carbs cme frm fruits & veg, use grains, starches, pasta and breads as cndiments. Try t keep grains etc t n mre than 25% f ttal carb cnsumed at any meal 2. Never let mre than 5 hurs g by withut eating a zne meal r snack. 3. Always eat a Zne breakfast within ne hur f rising. 4. Always have a small Zne snack befre yu g t bed. 5. Timing: 7 am bfast, 2 nn lunch, 3-4 snack, 6-8 dinner, 0-2 snack. Figure ut hw many blcks yu need. See Appendix A r use the frmula: - Weight: - Bdy Fat: - Ttal Bdy Weight x Bdy Fat % = Bdy Fat Weight - Ttal Bdy Weight Bdy Fat Weight = Lean Bdy Mass - Lean Bdy Mass x.7: - Divided by 7 =: Blcks Zne Blck distributin: If yu are a 6 Blcker, yur day might lk like this: 4 Blcks fr Breakfast 2 Blck Snack 4 Blck Lunch 4 Blck Dinner 2 Blck Snack Yu need t play with this depending n yur hunger thrughut the day. If yu are nt a big breakfast eater but are hungry at night yu might cnsider: 2/2/4/5/3 What exactly des 6 blcks mean? Let s start with what blck means. A blck cmbines ne serving each f Carbhydrates, Prtein and Fat in ne measure. Inside each blck is: 7 grams prtein - 9 grams carbhydrate.5g fat (3 grams fat if prtein surce is nn-fat; aka whey prtein) BTB crssfit 29 LgBOOK
Fr example Zne Blck translates t: - Prtein: z Chicken (aka 7g pr) - Carbhydrate: ½ Apple (aka 9 g carb) - Fat: 3 almnds (aka.5 g fat) T make a ne blck meal r snack yu will chse ne item frm the Carb, Prtein and Fat sectins belw. If yu are making a 4 blck meal, yu will chse 4 items frm each sectin. Yu will nte that the blck sizes fr sme f the carbhydrates is quite a bit f fd. Fr example, yu COULD chse brccli frm the carb sectin and have 2 s f raw brccli fr ne f yur carb blcks. Hwever if yu are making a 4 blck meal, that wuld mean yu wuld need t eat 8 s f raw brccli t attain yur carb requirement fr that meal! A gd way t slve this is t have blck f carbs frm brccli (2 s) + ¼ black beans + ½ f blackberries & 7 cherries. Obviusly, there are a plethra f ways t put this tgether! See extensive fd lists and menu suggestins in the Appendix f this lg bk. Special Cases (inf frm Rbb Wlf):. Carb Zmbie: This persn finds herself always hungry n the Zne. She is als nt lsing weight like she wants. The Zne is really hard fr her and she feels defeated. She is mst likely eating dense carbs like sweet ptates, fruits, breads etc. If this ccurs, switch ut the higher density carbs fr veggies like brccli, cauliflwer, and greens AND delete ne blck f carb and replace with 3 blcks f fat. Yu can play with this. Here is an example day frm Rbb Wlf where he remved 4 blcks f carb and replaced it with 3 blcks f fat: A 0 Blck Day 3P 2C 6F 3P 2C 6F 2P C 6F 2P C 6F Ttals: 0P 6C 24F Once the Carb Zmbie reaches her desired level f leanness, her fat may need t be increased frm 3 t 5x her base 0 blck levels. Skinny By TWTBH (that wants t be HUGE): Start with base zne fr ne week. If yu are at 6 blcks it lks like this: a. Week 2 6 blcks @ 5x fat b. Week 3-4 8 blcks @ 5x fat c. Week 5-8 20 blcks @ 5x fat d. Week 9-22 blcks @ 5x fat e. Week 2-5 24 blcks @ 5x fat f. Week 6-7 26 blcks @ 5x fat BTB crssfit 30 LgBOOK
Apprximately every 6th day g all the way back t yur base zne. This means 6 blcks f everything, even fat. This day will prbably be tugh. The entire prgram is tugh. Be prepared t eat and eat and eat. Yu will mst likely need t use shakes, bars, live il, ccnut milk, nut butters, nuts. Yu might cnsider prbitics at each meal t help with GI issues. Yu might find it helpful t put 50% f yur carbs in yur pst WOD meal. Yu might nt feel gd, the extra fat may mess with yur GI tract, yur perfrmance will mst likely suffer. Yu will als gain bdy fat alng with lean mass. This is t be expected. Hwever, if yu are really gaining t much fat, cut ne carb blck and add 3 blcks f fat. Yu can d this up t 25% f yur carbs. This is a time when yu are eating fr vanity and that is kay. Hwever, this is nt a place yu want t stay indefinitely. This is nt ptimum health and perfrmance by any means, but it is a means t a reach a gal. T read even mre n the tpic f gaining mass and the side effects check ut Mass! In Perfrmancemenu.cm Issue 7 as well as 42 Ways t Skin the Zne in Issue 30. Other zne resurces include http://jurnal.crssfit.cm/ Issue #2. BTB crssfit 3 LgBOOK
FUELING OPTION#3: The Pale Diet by Lren Crdain What is Pale? Simply, it is: eat lts f lean meat, fish, fresh fruits, vegetables and gd mnunsaturated fats! Why Pale? Hrmnes rule ur bdy! Our healthy gal is t keep insulin lw s we can get the biggest bang fr ur buck with a small amunt f it. If nt, we becme insulin resistant due t chrnically high bld glucse levels (aka due t the SAD the Standard American Diet), stress, lack f sleep, etc. S, t be hnest, if yu d nt have yur stress level under cntrl r are lacking sleep, fixing yur diet will nt slve yur prblems! If we have high insulin levels we will eventually have an apple shape high chlesterl high bld pressure arterial inflammatin. All f this leads t Syndrme X r the diseases f insulin resistance. The main 4: Type 2 Diabetes, High Bld Pressure, Heart Disease, Dyslipidemia (aka lw HDL chlesterl, elevated triglycerides, and small-dense LDL chlesterl). We are seeing this in as much as half f all adults & children in Western cuntries. Bttm line, why Pale it can increase yur insulin sensitivity and put yu n the path t perfect bld wrk, perfect hrmnal balance and bld glucse levels. When yur bdy is prperly fueled yu will perfrm better physically, think clearer, lse bdy fat, gain lean mass, and feel better. Many have fund preexisting cnditins g by the wayside. Examples: Type II diabetic n lnger needing insulin, rheumatid arthritis flare ups decreasing, IBS symptms decreased, the infertile became pregnant. The list ges n and n. Hw did we get t this place? We humans learned t farm abut 0,000 years ag. We began t hunt less, and started t pickle, distill, ferment, salt r smke ur fd t make it last lnger. Less than 200 years ag, the Industrial Revlutin brught refined sugar, canned fds and refined white flur. And less than 60 years ag, we invented trans fatty acids, margarine and shrtening and then tk these fats and cmbined them with sugar, salt, high fructse crn syrup, 000 s f additives and ther starches. This changed the rati f Omega 6/Omega 3 fats frm 2:, t 0:, smetimes 40:. This change in the rati f fat caused sme changes in ur bld wrk. Instead f nticing that change, scientists discvered that saturated fat (aka The Bad Fat) raised chlesterl levels. Red meat became the pariah and tk all the blame fr this chlesterl raising catastrphe. The fd industry respnded t this infrmatin by cming up with all kinds f healthy alternatives like plyunsaturated vegetable ils which again skewed the rati f Omega6/Omega3 fats. At the same time, it was suggested that we substituted starchy carbhydrates such as pasta, bread, cereals and ptates fr these unhealthy fats. The real cnfusin was that nt all carbhydrates are created equal. Gd carbs (fruits & veg) cause a slw rise in ur bld glucse where as bad carbs (grains, dairy, legumes) cause a high glycemic lad r a rapid rise in bld glucse levels. These high glycemic lads cause the resulting rapid rise f bld glucse which has been implicated in attributing t: adult nset diabetes, high bld pressure, heart disease, besity, elevated triglycerides (aka Syndrme X). BTB crssfit 32 LgBOOK
Over time we have seen the biggest imprvements in fitness levels, physiques and bld wrk frm clients fllwing a diet that cnsists f mre Whle fds (thse that are fresh frm the surce, with little r n refinement), than thse that just restrict calries r reduce fat intake. As a matter f fact, we have seen chlesterl levels cme int balance with an increase in dietary fat. Crazy, right!? We knw sme f this sunds crazy, but we challenge yu t try it fr 2 weeks, even 30 days if yu can and see what changes yu experience. We prmise yu wn t be disappinted! - All the lean meats, fish, and seafd yu can eat - All the fruits and nnstarchy vegetables yu can eat - N legumes (due t high lectin lad which can be txic) - Dllp f gd, mnunsaturated fat - N cereals (cause cnstant irritatin t gut leading t chrnic inflammatin) - N dairy prducts (ptent grwth stimulatr, high link t autimmunity & hyperinsulinism. If yu must use dairy, grass-fed is best). - N prcessed fds (hpefully self-explanatry!) And nw the rules. Eat a relatively high amunt f animal prtein cmpared t that in the typical American diet. 2. Eat fewer carbhydrates than mst mdern diets recmmend, but eat lts f gd carbhydrates frm fruits and vegetables, nt frm grains, starchy tubers and refined sugars. 3. Eat a large amunt f fiber frm nnstarchy fruits and vegetables. 4. Eat a mderated amunt f fat, with mre gd (mnunsaturated and plyunsaturated) fats than bad (saturated) fats, and nearly equal amunts f mega 3 and mega 6 fats. 5. Eat fds with high ptassium cntent and lw sdium cntent. 6. Eat a diet with a net alkaline lad (t accmplish this eat lw sdium and mre veg). 7. Eat fds rich in plant phytchemicals, vitamins, minerals, and antixidants. Hw d yu get started? Well, yu can g at it fllwing the rules abve; hwever, we suggest using the Eyeball t Plate zne methd (see Zne sectin fr a descriptin) n tp f Pale. This means, yu divide yur plate int /3 lean prtein, 2/3 veg + fruit, add a le f dllps f gd fat via live il, nuts, seeds BTB crssfit 33 LgBOOK
r avcad and yu are gd t g. If yu really want t dial this in, use yur blcks and weigh and measure everything using Pale Fds. The tp perfrmers are using this methd. Yu have t be really cmmitted and/r ready t g the CrssFit games t want t d this. When yu are first getting started with Pale, we suggest free feeding. This means, lk at yur Pale lists and eat the fds yu like until yu are full. Dn t get t bgged dwn with prtins etc. D what yu need t d t get full. Fr mst f us, this is a huge change and we will see results immediately. As yu get int it, yu may ntice yu are eating 5 handfuls f nuts a day. Fr sme f us, that wn t wrk. If yu are trying t lean ut, Once yu get past the initial stages, aim fr -2 small handfuls f nuts per day. Same with fruits. Why all the NO s? Why are grains left ff the Pale Diet, they have fiber right? Yes, but nn-starchy vegetables have up t 8 times as much fiber. Grains als have anti-nutrients in them which bind t many vitamins and minerals such as calcium, zinc (which is 4x mre biavailable in meat than grains), irn, B-vitamins, flate and thers. Grains als have a type f fiber that irritates the gut lining keeping yur gut in a cnstant state f inflammatin. Since yur GI tract is respnsible fr 80% f yur bdy s immune respnse, if it is busy being inflamed, it will miss bacterial and viral invaders. Hence, thse with inflamed guts tend t get sick mre frequently. Gut irritatin is a lw level stressr that affects sleep and recvery. Gluten mainly in wheat, spelt, rye, ats and millet - destrys/damages yur intestinal micrvilli, therefre nutrients that wuld nrmally breakdwn r get absrbed, dn t. Legumes Similar issues as with grain, cause irritatin and have antinutrient prperties. In general, mst legumes are cncentrated surces f bth lectins and sapnins. These txic cmpunds serve t prevent predatin by insects, fungi, bacteria and ther rganisms. The prblem that sapnins present fr peple is that sapnins bind chlesterl in the gut membrane t create pres in the gut (intestinal permeability). Intestinal permeability allws txins and bacteria, frm which the bdy needs t be prtected, t breach the gut barrier and gain chrnic access t the immune system. This abnrmal situatin may stimulate the cnfused respnse seen in autimmune diseases when the bdy s immune system indiscriminately attacks healthy tissues and rgans. It appears that the immune system has lst the ability t distinguish between the bdy and freign invaders, such as micrbe r fd antigens. Apprximately 33% f autimmune diseases present with a leaky gut, and mst autimmune diseases have yet t be tested. Dairy High linkage with autimmunity and hyperinsulinism. Releases a relatively high dse f insulin and is a ptent grwth stimulatr. Fr a guy wanting t get HUGE, dairy might be a gd ptin if the gut reacts well. But, yu dn t always want ptent grwth. Think cancer (we are nt saying dairy causes cancer, but there are times ptent grwth is nt helpful). N dairy if yu are trying t lean ut. Dairy is als high in saturated fat. BTB crssfit 34 LgBOOK
Prtein pwder? Seems like a gd idea, but here is the deal. Think abut making a fire. If yu put a lg n the fire, it takes a while fr the lg t catch fire and nce it des it slwly burns. Nw thrw a handful f sawdust n the fire. Bm right? It lights up and burns quickly. The same thing happens with prtein pwders because it is brken dwn and very available. Salt try t keep yur salt t a minimum. Our gal with the Pale Diet is t keep yur bdy in an alkaline state (as ppsed t an acidic state). Meat, fish, dairy, grains, legumes and salt all increase the acidity level in yur bdy. Fruits and vegetables increase the alkaline state. Fats tend t be neutral. When the bdy is acidic, it actually pulls calcium frm yur bnes s yur bld calcium level remains steady. When yur bdy is chrnically acidic, steprsis becmes a real threat. It is interesting t nte that the US ppulatin ingests mre calcium than any ther cuntry, yet we have the highest rate f steprsis. BTB crssfit 35 LgBOOK
Tips frm thse f us wh have been there:. Resurces: www.thepalediet.cm www.rbbwlf.cm www. perfrmancemenu.cm (subscribe t the jurnal). 2. The bk The Pale Diet by Lren Crdain 3. This way f eating actually wrks. Yu will find yu are nt very hungry especially if yu were already zning. 4. If yu becme hungry, up yur fat a bit. Wrks like a charm. 5. Olive il and ccnut ils are best fr cking. In Dr Crdain s bk, the Pale Diet, he recmmends the use f canla and flax r flaxseed il. Due t updated studies he has retracted the use f canla cmpletely and suggests adding flax r flaxseed t meat nce it has been cked. D nt heat flax/flaxseed il. See www.thepalidiet.cm/faqs fr mre infrmatin. 6. Walnuts are yur best bet when it cmes t nuts due t a favrable mega 6 t 3 rati. Next best: macadamia nuts. 7. Best surce f prtein in rder frm 94% prtein t 58% prtein: skinless turkey breast, shrimp, red snapper, crab, halibut, lean prk tenderlin, tuna, sirlin beef steak, skinless chicken breast, lean beef flank steak, lean prk chps, mussels. 8. Best carb surces: all nn-starchy vegetables and berries (blackberries, blueberries, strawberries, raspberries) 9. If yu are trying t lse bdy fat, keep yur intake f nuts and seeds t less than 4 z/day; hwever, when beginning this diet, rely n nuts as a gd satiating fat surce. D nt wrry abut the fat lss right away as that usually takes care f itself. As yu becme used t the diet, back ff n the nuts & seeds. 0. Peanuts are legumes nt nuts. We knw it sucks.. Cffee fr sme f us is a must. Espress is best. Use a little rganic heavy whipping cream fr yur creamer. Add a little cinnamn yum. 2. Sugar substitutes aren t ding yu any favrs, eliminate them if pssible. If yu must cnsume a substitute, try t eat a meal alng with the substitute t help dissipate the insulin elevatin. Sme Pale peeps use a bit f raw hney r fruit puree t sweeten things. Hney is nt recmmended but is a better chice than sugar! 3. Breakfast can be tugh. Eggs becme yur best friend. Try t mix up yur breakfast with salmn, Canadian bacn, even grilled chicken. Leftvers are great, quick breakfast ptins. When eating eggs, splurge and use the nes that are high in mega 3. This way yu can eat the yke. The mega 3 is prtective frm the effects f arachdnic acid that Dr. Sears (zne guy) warns us f. 4. Trim the fat frm bth grain fed and grass fed meats. Per thepalediet. cm: the healthful lng-chain (>20 carbn) mega-3 fatty acids are fund almst exclusively within the phsphlipid fractin f the muscle BTB crssfit 36 LgBOOK
membrane anyway, n need t eat the extra fat which is high in saturated fat. 5. Lightly salted meats are fine, but d yurself a favr and get rid f the salt shaker. Avid salt when pssible. Why? T avid bne lss. 6. What abut the fiber, B-vitamins and mineral I get frm grains? Per thepalediet.cm: On a calrie-by-calrie basis, whle grains are lusy surces f fiber, minerals, and B vitamins when cmpared t the lean meats, seafd, and fresh fruit and veggies that dminate The Pale Diet. Fr example, a,000-calrie serving f fresh fruits and vegetables has between tw and seven times as much fiber as des a cmparable serving f whle grains. In fruits and veggies mst f the fiber is hearthealthy, sluble fiber that lwers chlesterl levels -- the same cannt be said fr the insluble fiber that is predminant in mst whle grains. A,000-calrie serving f whle grain cereal cntains 5 times less calcium, three times less magnesium, 2 times less ptassium, six times less irn, and tw times less cpper than a cmparable serving f fresh vegetables. Mrever, whle grains cntain a substance called phytate that almst entirely prevents the absrptin f any calcium, irn, r zinc that is fund in whle grains, whereas the type f irn, zinc, and cpper fund in lean meats and seafd is in a frm that is highly absrbed. Cmpared t fruits and veggies, cereal grains are B-vitamin lightweights. An average,000 calrie serving f mixed vegetables cntain 9 times mre flate, five times mre vitamin B6, six times mre vitamin B2 and tw times mre vitamin B than a cmparable serving f eight mixed whle grains. On a calrie-by-calrie basis, the niacin cntent f lean meat and seafd is fur times greater than that fund in whle grains. 7. Recmmended viewing: http://www.yutube.cm/watch?v=ucfzqmkf5 M&feature=player_embe http://www.yutube.cm/watch?v=wgxep32_qii&feature=related 8. Avid alchl, but if yu must aim fr red wine and gluten free beer (Red Bridge Publix has it and it is gd). Als, aim fr spirits nt made frm ptates etc. They are ut there. Just ask yur lcal liqur stre guy. They get gluten-free questins all the time. If yu d imbibe, take away a prtin f the carb sectin f yur plate. Yur drink cunts as a carb. If yu are pale-zning, take away blck f carbs per drink. FAQs. What happens if yur fat lss stalls r yu just can t lean ut? We have seen tremendus fat lss n this prescriptin: 30-50g carbs per day fr wmen/ 50-70 fr men. This is a tugh rad and nly fr the truly dedicated. We highly suggest yu try the free-feed and/ r Eyeball t Plate methd first. If yu decide t g this rute and yu knw yur Blck Prescriptin (see Appendix A), cut yur carb blcks in half r mre. Fr every carb blck yu remve, add 3x fat blcks. S, fr smene n blcks it lks like this: BTB crssfit 37 LgBOOK
Blcks/ day Breakfast: 3 Pr/ Carb/ 2 Fat Lunch: 4 Pr/ Carb/ 2 Fat Dinner: 4 Pr/ -2 Carb/ 2 Fat 2. I am exhausted, where is this energy everyne is talking abut? It is very nrmal t feel sluggish when changing yur diet. Fr mst, the tiredness is gne within a week r s, but fr sme it drags n fr 6-8 weeks. Yur perfrmance in the gym may suffer as well. That is OK. Yu will abslutely feel better and yur perfrmance will skyrcket! If yu are extra tired, take an extra day ff frm the gym. Training an exhausted bdy is nt the way t ultimate fitness and health! Yu have t listen t yur bdy and knw when t rest. 3. I am starving. Eat Mre Fat!!! Half f an avcad at each meal shuld tide yu ver! Fat is nt yur enemy. It is yur friend. 4. I am skinny and want huge muscles, will Pale help me gain mass? Yes! But, eating and wrking ut is yur JOB. See page 30 fr mre details. 5. I need mre inf and mre recipe ideas! Gd deal! G here: www.marksdailyapple.cm www.thelabelsayspale.cm www.everydaypale.cm 6. I need Ready T Eat fd, can I buy it smewhere? Yes. But it can be expensive t ship. Maybe get tgether with anther BTBer and share shipping expenses! Try: www.palekits.cm fr snacks. www. palebrands.cm fr snacks and real fd. www.paletreats.cm fr treats f curse! 7. I really want t ck my wn fd, but I dn t knw hw t chp and blend. Suggestins? Abslutely! We have fund that the wrld f Infmercials can save yu s much time. But wait, there s mre! We highly suggest purchasing a SlapChp r smething like it as well as a Magic Bullet. These things save sanity! BTB crssfit 38 LgBOOK
Hw d I actually eat Pale? The easiest way t prepare a meal is t use a Fd Matrix. What is a Fd Matrix? A Fd Matrix is a simple tl t help yu prepare Pale meals. Yu start with a skillet r a wk, add a little fat, chse a meat, chse a veg, chse a spice and vila, yu have a Pale meal. Refer t the Pale Fd List in Appendix C, then chse ne item frm each categry, stick it in yur wk and yu ll have enugh meal ptins that yu prbably wn t be able t repeat ne in 40,000 meals! Especially when yu chse a meat, 3 different vegetables, 2 spices and fat. The ptins are endless. prtein vegetables & fruits fats herbs & spices Sliced chicken breast Cubed steak Chicken Grund turkey Eggs Duck Tmat nin brccli mushrms Zucchini Cauliflwer Olive il Avcad Bacn Fat Brazil nuts Butter Cashews Basil Rancher sauce Garlic Chiptle spice Salsa Chili pwder Check ut these easy examples:: Sliced chicken breast + tmat + nin+ live il + basil Cubed Steak + tmat + nin + live il + rancher sauce r spice Chicken + nin+ brccli + cauliflwer + live il + garlic Grund turkey + mushrms + nins + chiptle spice (cmbine all t make a patty), tp with avcad slice and salsa Egg + zucchini + brccli+ mushrms + cauliflwer (cmbine t make an egg scramble) tp with salsa and a side f guac r sliced avcad Yes, but really, What D I Eat?? Breakfast ideas: - Everyday Egg Scramble: Start with a dllp f ccnut il (nutiva.cm), sauté any cmb f: nins, garlic, zucchini, cauliflwer, yellw squash etc. Once cked, add yur eggs and scramble. Tp with a little salsa Verde (get the canned stuff if yu dn t have time t make yur wn). Serve with a small side f blackberries r sliced tmates and ½ f an avcad. - Adbe Scramble: Dllp ccnut il + nin, jalapen r pblan pepper, etc. Tp with Adbe sauce (this sauce is awesme n steak, chicken, eggs etc. whip up a batch BTB crssfit 39 LgBOOK
in yur blender r magic bullet and save fr the week). Adbe sauce: Blend ½ can Jalapen in Adbe sauce, juice f ½ lime, garlic clve, cilantr if yu have it and ¼-/2 live il. Serve eggs with a side f salsa and giant dllp f guacamle. - Easiest breakfast n earth: fry up eggs, sliced tmat r side f fruit + ½ avcad - 2nd easiest: hard bil yur eggs fr easy transprt, grab sme apple slices and dip in a jar f almnd butter. Shazam. - Omelet Muffins: These are perfect t freeze r grab n g. Preheat ven t 350 degrees. Generusly grease 6 muffin tins with ccnut il fr easier remval, r line with paper baking s. The baking s help muffins hld their shape. In a bwl, beat 6 eggs. Add any versin f meat, veg, spices etc that yu like. Fr extra fluffy muffins add /8 may + /8 water. Spn r scp int muffin s. Bake fr 8-20 minutes until a knife inserted int the center cmes ut almst clean. The melets will cntinue t ck fr a minute fr tw after remved frm ven. recipe frm Amy Schenherr, submitted fr the Primal Ckbk Challenge: www.marksdailyapple.cm - Salmn & Zuchinni Fritters: These ROCK and stre/freeze well. Cmbine: 2 eggs,.5 s almnd meal (get at Trader Je s) pack smked salmn thinly sliced (apprx 00g), 2 large zucchini, grated, liquid squeezed ut, TB chpped dill (ptinal). Frm batter int small cakes and fry ver medium heat until glden underneath and cked thrugh. Serve with a simple green salad, side f tmat r fruit. Tp with salsa verde if yu like. Lunch/Dinner Ideas: - Gigantic salad f any kind: grilled and sliced beef, chicken, prk, shrimp, salmn + rmaine, diced tmates, diced eggs, nin, palm hearts, artichkes, salsa fr dressing + tns f veg. - Yummy vinaigrette: ¼ c Balsalmic vinegar, garlic clve, TB red nin, -2 tsp Dijn mustard, salt and pepper t taste, ¾ live il. Blend and serve. - Turkey burger, tpped with guacamle + mashed cauliflwer ( head fresh cauliflwer, chpped int smaller flrets Anywhere frm /2 t gluten free chicken brth r stck (make sure it des nt have mdified fd starch added) r water. /4 tsp fresh cracked pepper 2 clves fresh crushed garlic. Place all ingredients in a medium saucepan and bring t a bil. Reduce heat t medium r medium-high heat, and cver, allw t ck fr 20 minutes r s until the cauliflwer is very tender and easily mashed with a frk. Mash cauliflwer with frk r blend in blender. Add sme heavy whipping cream if yu are really missing creamy mashed ptates. BTB crssfit 40 LgBOOK
- Grill up a bunch f chicken breasts n Sunday night. Use chicken in: Grilled chicken salad, Chicken + veggie stir-fry Adbe Chicken salad (use sauce frm breakfast recipes) Curry Chicken salad (Mix: lb chicken cubed, 3-4 stalks chpped celery, chpped apple, ½ c chpped walnuts, 3-4 TB may, Curry pwder (t taste), salt & pepper t taste. Use large Bibb lettuce leaves t make wraps. - Tmat meat sauce ver spaghetti squash: Preparing the squash: Just half it, remve the seeds by scping ut with large spn, place a plate in the micrwave and fill with 3 TB r s f water. Place the halves upside dwn nt the plate s the skin is facing up. Micrwave fr 8-2 mins depending n the size f the squash. Let the squash cl a bit, and then use a frk t scrape ut all the spaghetti gdness. = blck and it is SO FILLING and SATISFYING. Meat Sauce: fry up sme lean, grass-fed sirlin, buffal r turkey meat. Yu can add nin r garlic fr extra flavr. Add a can f marinara and heat thrugh. Trader Je s has a gd can f marinara. It is just tmates, live il, basil and salt. Scp the sauce ver the spaghetti and enjy! Serve with a side f Brussel spruts r ther veg/ green salad. - Meat and 3: grill/pan fry chicken, steak, prkchp and serve with yur favrite veg. Dn t frget the ½ avcad r small handful f nuts. BTB crssfit 4 LgBOOK
my FUEL rx: fuel prgram: (Pale/Zne, pale, zne, btcamp) my blcks my gals stats bdy fat: weight: measurements arm: waist: hips (female): chest (male): clthing size: bldwrk: Chlesterl: LDL particle size: C-reactive prtein: Bld Glucse Test: HbaC: Triglycerides: WBC cunt: Liver enzymes: alk phs alt ast befre/after pht phtcpy page as needed BTB crssfit 42 LgBOOK
Tips frm Rbb Wlf: Shpping I am stunned by a few facts:. Peple d nt knw hw t ck in general. Micrwave meals and fast fd seem t predminate. Sandwiches and ther grab-n-g crap are the nrm. Fd quality matters. Yu need t learn hw t ck. Acknwledge, accept, mve n. 2. Peple are t busy. If yu are t busy t ck yu need t reevaluate yur life. Hw much time d yu spend watching TV? Be hnest and realistic because if yu legitimately d nt have time t feed yurself crrectly yu are heading twards serius health prblems. 3. Peple g abslutely fetal if they d nt have their bread, rice, pasta and all the ther garbage carbs. Inevitably the questin arises hw d I ck this? It is simply a cver fr I want my cmfrt fd. If yu want results yu need t alter what yu are ding. I knw this seems bvius, but apparently it is nt! If yu want t keep ding the same ld thing jin a Glb gym, dn t g (mst peple dn t) and keep eating what yu have been eating. Wasn t that easy?! Nt surprisingly yu will cntinue t get the same results. 4. As day fllws night, eating can nly fllw shpping. Yu cannt and likely shuld nt eat ut all the time. That means yu need t stck yur pantry and have the vittles n hand t ck nutritius, pssibly even tasty meals. Hence the handy guide that fllws. Yu CAN d this. We have clients wh are nt very bright (nt naming names) wh d this. They are cmmitted and will nt accept failure. If they fall ff the pny, they get up, catch the lil buggar and get back n. If yu are nt cmmitted t this please step away frm the ride, d smething else and leave this hur pen fr smene wh will listen, grw and reap the rewards this prgram can ffer. All right, enugh finger wagging, here is yur shpping guide. Fruit & Veggies- Trader Jes has a great selectin f frzen berries and Vegetables. Hit the farmers market and buy what is in seasn. Avid bananas and ther trpical fruit. Buy lcal if yu can. Many f the supermarkets have anemic lking prduce sectins I d swear I see the same avcad frm week t week in ne stre. Try buying sme nn-traditinal veggies like Napa cabbage and sme ther gdies. Expand yur hrizns fr crying ut lud! That said hwever yu shuld ALWAYS have the fllwing in the freezer frm Trader Jes: Brccli, asparagus, berries. TJ s has sme ther frzen veggies that are gd but yu MUST have these n hand. Yu can easily thrw tgether a meal with sme meat r chicken and a half bag f these veggies. Remember the excuses abve f nt having enugh time? Keep this stuff n hand and yu will have n prblems. FYI-We make randm checks t peples hmes t verify veggie stcks just kidding, but man we shuld! BTB crssfit 43 LgBOOK
GA addendum: The Dekalb Farmer s Market, GA State Farmer s Market (dwn by the airprt), Bufrd Highway Farmer s Market and Cbb Farmer s Market all have a TON f prduce in Atlanta. Cstc t, fr that matter. Fresh meat and pultry - Trader Je s is gd fr grass fed meat. This is yur first chice with all varieties f meat. Grass fed is better than rganic. Free Range chicken, wild meat if available. Cnventinal cuts like Lndn bril fr beef and prk lin are gd ptins if the rganic and r grass fed ptins are nt available. Cstc has gd prices and gd quality. Stck up! Peple tend t make bad fd chices when they run ut. Dn t be n f thse peple. GA addendum: Whle Fds and Yur DeKalb Farmer s Market carry grass-fed varieties f meat. Vegetarian? Find anther trainer, I will nt wrk with yu. Yu wn t make prgress and all we will d is argue. Smene else can take yur mney and watch yu nt make prgress. Fish and shellfish- Dekalb Farmer s Market. Whle Fds. Trader Jes (N, I d nt have stck in them) has a gd selectin f frzen fish and shellfish. They als have a canned Wild Alaskan Salmn. Great stuff fr salads. When yu buy any type f salmn make sure it is WILD. Fresh des nt mean wild. They als carry a mild sardine called Bella Olha. I cannt stand ther sardines. These are actually pretty darn yummy. Again great fr salads, just pur in the live il they are packed in. Eggs- Omega-3 enriched nly. Cstc has a great deal n these and they are tp quality. Trader Jes is even better! Any majr supermarket carries these hwever. Stre Interir: Ccnut milk- If yu like curries this is a great carrier. Julie s Atlanta Nte: I agree with Rbb Wlf and highly recmmend a Thai brand Chakh. N idea n the prnunciatin. Any Asian fd stres (like the ne next t the DeKalb Farmer s Market) will carry sme gd nes, including this brand. Just a persnal favrite but any ccnut is gd ccnut milk just nt LIGHT ccnut milk. Olive il- Pacific Sun r ne f the ther tp shelf brands will lighten yur pcketbk a bunch but they are amazing. Yu get what yu pay fr with live ils. Trader Jes has a gd base mdel that is ~$7.99/liter. This is a gd day-t-day live il. Tmat paste/sauce Trader Jes t the rescue again. They have a canned marinara called Sug di Pmdr. Yu can pur this ver any meat/ veggie dish and LOVE it. MAKE SURE yur tmates d nt have added sugar. San Marzan tmates are a great canned variety and typically n sugar added r needed. BTB crssfit 44 LgBOOK
Spices- The mre the better. If yu d nt knw hw t ck, learn. We have a DVD in the wrks. Ggle specific recipes, lk fr examples n yutube. If yu MUST watch televisin then watch the fd netwrk unless Battle Star Galactica is n. Yu MUST watch BSG. Green tea-any Cffee- I believe Publix carries an espress called Café La Llave. Buy a stvetp espress maker (available at Bed, Bath and Beynd) and prepare t get wired All Items listed belw can be fund at either Trader Jes, the varius Farmers Markets r Whle Fds. seeds nuts (raw, but nt peanuts), nut butters, nut flurs (almnd, pecan, and chestnut) rganic fruit and vegetables unsweetened ccnut flakes Based n the shpping list yu culd prbably figure ut what yu are suppsed t eat here is a hint: it s nt bread, rice, pasta nr ptates. What IS n the menu? Glad yu asked: Prtein - Every Meal: Chicken 3-4z Beef 3-4 z Fish 3-4 z Eggs 2-3 whle eggs Nw I m assuming yu are pretty sharp but ddly enugh a few things seem t slip by peple repeatedly. When I say every meal I in fact mean EVERY BLESSED MEAL. This is especially critical if yu are trying t lse bdy fat. Anther frequently cnfused pint is the tpic f prtein. If yu are fighting fr survival in a 3rd wrld cuntry then yes, beans and rice cunt as prtein. At NrCal S&C (r BTB Fitness) it mst assuredly DOES NOT. Yu need chicken, beef, fish, prk lamb, turkey are yu picking up what I m putting dwn? If yu think beans, nuts r Tfu cunt as prtein please re-read the vegetarian clause abve and fllw thse directins apprpriately. Vegetables Every Meal: Vegetables all varieties as much as yu want, especially: Brccli Spinach Kale Cabbage BTB crssfit 45 LgBOOK