This blog will, hopefully, document my success using CrossFit and the Zone Diet to achieve one of my fitness goals.
I am a CrossFit Level 2 trainer in Oakland CA. As a trainer, and 40 year old man it has become clear to me that it is time to seriously address my diet. I am at an unacceptable 20% bodyfat at weight of 189 lbs: that is 38 lbs of bodyfat and 151 lbs of lean mass. By contrast, 15 years ago I was 159 lbs with a bodyfat of 10%. That is 16 lbs of bodyfat and 145 lbs of lean mass. The good news, sort of, is that I am stronger and more athletically skilled in general than I was back then. That's me on the right at the L2 cert on July 8th, looking rather portly at 193 lbs.
Assuming I lose no muscle mass and lose over half my bodyfat, I should be as lean and strong as I have ever been. I will be using three methods to achieve this goal:
- "Out-of-the-box" CrossFit. I will be doing all of the national site WODs. However, I will scale or rest if my performance is static or retrograde.
- Zone Diet with a heavy, but not strict, emphasis on Paleo. I will be eating at least 14 blocks and will add up to 3 more blocks if I cannot handle the hunger, or it seems to be affecting my performance.
- Fitday tracking software
I cut out alcohol 3 days ago. This will be the hardest part. I cut out grains two weeks ago, and have already lost 4 lbs. This part is not too hard for me.
8AM 2 Cups of Milk = 2 blocks
Noon 3 oz salmon, 1 0z cheese, 2 cups grapes = 4 blocks
4PM 2 cups of milk = 2 blocks
8PM 7 chicken wings, 1.5 apples = 3 blocks
10PM Nicoise salad = 2 blocks
Workout 1: weighted pull-ups ending at a PR of 50, plus light warmup
Workout 2: Row 3K on Concept 2 rower.