Day 111: Two-Block Meal By Request

I recently had a conversation about the "unrealistic" nature of a blog post that featured a "5 Block Burger". I said that I, and many others do indeed eat 5 block meals from time to time, and suggested just cutting it in half and eating it in two sittings. This suggestion was met with skepticism, so for your edification, here is a delicious, nutritious and strict 2 Block Breakfast. By the way for those who complain about not having enough time, this was finished by 6:22 (I got up at six), but that is a subject for another post. This is a high protein, low glycemic index meal with fats coming mostly from zone-friendly sources. The sausage has preservatives, but other than that, this is about as clean as it gets, and is very filling.


6:30AM

• 1 egg
• 1 egg beater (bottled egg white)
• 1 small Jenny-O turkey sausage
• 4 cups vegetables
• 2 tablespoons avocado
• 2/3 teaspoon olive oil

Total Blocks = 2

8AM cafe au lait = 1 block

Noon 4 oz chicken, ONE POUND Trader Joe's Mean Greens, garlic, hot pepper, 2 tbsp romanno cheese = 4 blocks

2PM 1/2 serving Greek Yogurt, 1/4 oz almonds, 1/4 apple, 1/2 scoop Max Muscle Gourmet Protein Powder = 2 blocks

5PM Muscle Milk Bar = 3 blocks

9PM chicken wings, hummus, pita at Parkway Theater = 5 blocks

Blocks Target = 16 blocks

Total Blocks = 17 blocks

Enter The Zone:

Day 110: Create Space For Success Part 4 of 4: What's in Yer Supplements?

I'm not an enormous fan of supplements, but when one is trying to regulate calories to lose weight (or gain it for that matter), supplements can be a useful tool. I reccomend the following:

Protein Powder is an easy way to ensure getting enough protein (from .5 gram to 1 gram per pound of lean bodymass, depending on activity level):

Max Muscle Gourmet Protein Powder

Nature's Best Zero Carb Perfect Isopure Protein

this product is pure protein and is sort of expensive, however it mixes well in water and can be used to make pretty much anything you want to eat zone-ish, like donuts or cookies. Just slug it first and then have at your poison. Good damage control.

Creatine Monohydrate

This supplement increases lean bodymass and strength. It is safe and cheap.

fish oil

You should read up on this supplement if you have not: The Omega Rx Zone by Barry Sears.

Trader Joe's Joint Support Glucosamine Sulfate & Chondroitin Sulfate

I have a knee injury and there is some promising evidence that this could be helpful.

6AM 1 Cup Milk = 1 block

9AM 1/2 cup steel-cut oats, 1/3 oz walnuts, 2 turkey sausages, 1 serving egg beaters, 1 egg = 3 blocks

Noon 3 oz chicken, Masala sauce, 2 cups veggies, 1 whole wheat tortilla, teaspoon oil = 3 blocks

4PM 4 oz chicken 1 lb brussel sprouts, masala sauce = 4 blocks

9PM 3 oz chicken, Masala sauce, 2 cups veggies, 1 whole wheat tortilla, teaspoon oil = 3 blocks

Day 109: In search of the six-pack

Today is the first day of my next increment of fat loss. I may actually have a six pack after this one, but I think I will still have a bit of fat to lose. I certainly have learned that if one wants to lose fat and maintain most of one's muscle, it is a fairly slow process.

At the begining of the last five-week cycle, September 24th, 2007 (to regain some lean mass and strength), I was at:

169.5 at 15% bodyfat 144 lean

Today I am at:

170.5 at 13.5% bodyfat 147.5 lean

So, I gained 3.5 lbs of muscle mass and lost 2.5 lbs of bodyfat, I'm fairly happy about this, and I'm a pretty solid size 34 now, it has been a loooooong time!

My goal was 169 lbs with 151 lbs of lean mass and 18 lbs of fat mass at a bodyfat of 10.5%, clearly I did not make, it, but I still moved in the right direction.

The next cycle will be a six-week cycle where I will try to lose 1.5 lbs of fat per week, without losing any muscle mass. Probably I will get a bit weaker, but I hope not to. If this worked perfectly I would be at:

161.5 lbs at 8.5% bodyfat, 147.5 lean

This would probably be a lifetime low for me, but I suspect that as I get close to this goal, it may not quite work as easily as I hope. I would certainly be satisfied with 10% bodyfat for this go-round.

I will be eating 16 blocks, no added fat, and add a bit of low-intensity aerobic work to the mix, focusing on burning as many calories as possible. I will try to eat pretty clean too.

8AM 1 cup 2% milk = 1 block

10AM 1/2 cup steel-cut oats, 1/4 cup egg beaters, 1 egg, 1/3 cup peas, 2 turkey sausages, 1/3 oz nut, 1/3 tsp olive oil = 4 blocks

Noon 4 oz chicken breast, 1/2 lb vegetable medley, masala sauce, whole wheat tortilla, teaspoon sunflower butter = 4 blocks

4PM 1 serving Greek Yogurt, 1/3 oz walnuts, 1/2 apple, 1/2 banana, 1 scoop Max Muscle Gourmet Protein Powder = 3 blocks

8:30PM 4 oz chicken breast, 1/2 lb vegetable medley, masala sauce, whole wheat tortilla, 2 oz avocado = 4 blocks +.5x fat


Block Target = 16 blocks

Total Blocks = 16 blocks, tiny bit extra fat

Workout:
Pull-Up Ladder (1/2 volume, 30 second increments)
Total Rounds = 8+5 pull-ups in 4:30

3 mile bike ride, flat, fixed gear

Day 108: Create Space For Success Part 3 of 4: What's in Yer Pantry?

Tomorrow is the first day of what I hope is my second-to-last leaning phase, I have stocked up on items to facilitate my success.

In my pantry:

Protein: Tuna

Carbohydrate: Steel-Cut Irish Oatmeal

Fat: walnuts, almond butter, peanut butter, coconut milk

Combos: Cliff Builder Bar (Recommended),

Trader Joe's Tuna in Green Curry Sauce (Recommended), Tasty Bites Indian Fare.

8AM: 1/2 breakfast sandwich = 2 blocks (high protein)

Noon 1 cup Greek Yogurt, 1 scoop Max Muscle Gourmet Protein, 1/4 oz nuts = 4 blocks

Forgot to update this one:

Total blocks was 20 +1xfat

Day 107: Create Space For Success Part 2 of 4: What's in Yer Freezer?

This is a continuation of yesterday's post. I am getting ready for another push towards actual athletic body composition. I am stocking up on the right foods to make it easy to make the right choices, food-wise.







Here is what is in my freezer:

Protein: Fish, chicken, beef, lamb, buffalo meat.

Carbohydrate: frozen vegetables and fruits

Misc: Trader Joe's Flatbread Pizzas (5 blocks, yummy).

8AM Cliff Builder Bar (Recommended), 1.5 tsp. Sunflower butter = 3 blocks +1x fat

Noon Great Range Ground Buffalo (Recommended), 1 slice Alvarado Niles Diabetic Lifestyles Bread (recommended), lite mayo, 1 cup Bird's Eye Steamfresh Vegetables (recommended), 1/2 string cheese=4 blocks

4PM 1/2 Cliff Builder Bar (Recommended), 3/4 tsp. Sunflower butter = 1.5 blocks +1x fat

6PM 1 cup Greek Yogurt, 1 scoop Max Muscle Gourmet Protein, 1/4 oz nuts = 4 blocks


8PM - Bunch of junk at Halloween Party = 8 blocks, (low protien) +3x fat

Block Target = 19 +.5x fat

Total Blocks = 20.5 blocks (low protein) + 2x fat

Workout:
10x1 Clean
Max: 165#, 171.5# (bw)

Day 106: Create Space For Success Part 1 of 4: What's in Yer Fridge?

I'm getting ready for what I hope is the penultimate push towards ideal body composition (goal, 10% bodyfat, ultimate goal 8% bodyfat). I did some shopping in preparation, just to make sure I had all the right foods from the jump: here is what is in my fridge now:


Protein: Milk, eggs, bottled egg whites, Greek 2% yogurt, cottage cheese, string cheese, buffalo meat, turkey sausage

Fats: butter, olives, lite mayo

Carbohydrate: Fresh vegetables (including a lot of time-saved pre-prepped vegetables), apples, Alvarado-Niles Diabetic Lifestyles Bread, whole wheat tortillas, mashed yam

Misc: condiments, fish oil

8AM Peet's Cafe Au Lait = 1 block

10AM Cliff Builder Bar (Recommended) with sunflower butter = 3 blocks +1x fat

Noon M open-face buffalo burger on Diabetic Lifestyles Bread (recommended), 1 string cheese, 2 cups broccoli, teaspoon olive oil = 4 blocks

4PM Trader Joe's Tuna In Green Curry Sauce (Recommended), 2 cups squash, teaspoon olive oil = 3 blocks

7PM Cliff Builder Bar (Recommended), 1 string cheese = 4 blocks +.5x fat

9PM Trader Joe's Tuna In Green Curry Sauce (Recommended), 1/2 bag Bird's Eye Steamfresh Vegetables (recommended) = 4 blocks

Block Target = 19 + .5x fat

Total Blocks = 18 blocks + .25x fat

Workout:
None (rest day)

Day 105 Sooooo Tired...

I have been working a lot on CrossFit East Bay website. Thanks to Carlo Cardilli for the new logo.

Today will have to be quite abbreviated, sorry. We will return to actual content tomorrow...

Blocks = 18 +.5x fat, just about on target,

Workout: none, did not have the energy.

Day 104

Been totally busy with CrossFit East Bay. So this is going to be quick and dirty. I was way tired from Lynne, Tabata Something Else was a struggle.

8AM 5 oz steak, 3/8 cup steel cut oats = 4 blocks

Noon Muscle Milk Bar = 3 blocks

4PM Steak sandwich = 4 blocks

9PM two fish tacos = 6 blocks +2x fat

+milk in coffee

Block Target = 19 +.5x fat

Total Blocks = 17 +.75x fat

Workout:
Tabata Something Else
Score = 376

Day 103: 12th weigh-in, Improved Power Output

I did my 12th weigh-in today. I have gained back a touch more lean mass and lost a very small amount of bodyfat. The results are not as impressive as I had hoped: Possibly the Oyster Race and the two 10Ks last week were not conducive to muscle building. I am way stronger & fitter though. In addition I have gained back a little bit of fat since last week, so I'm guessing 20 blocks +1x fat is too much unless the work volume is enormous. For this last week of attempted mass gain, I'm cutting back to 19 blocks +.5x fat and measuring everything carefully. Next week will be back to the diet. I plan to lose 9 lbs of fat in six weeks, and stay strong eating 16 blocks of very clean food. That should put me close to 10% bodyfat.


The picture, above, shows, clockwise:

Sep 2005, 196 lbs 30% bodyfat
August 2007, 179 lbs 18% bodyfat
September 2007, 168 lbs 15% bodyfat
October 2007, 171 lbs, 14% bodyfat

• July 8 2007: 193.5 lbs, 22% bodyfat, 151 lean
  
• July 17 2007: 190 lbs, 20% bodyfat, 151 lean
• July 30, 2007: 184.5 lbs, 18.5% bodyfat, 150.5 lean
• August 6, 2007: 182.5 lbs 18% bodyfat, 150 lean
• August 13 2007: 180.5 lbs 17.5% bodyfat 149 lean
• August 20 2007 178.5 lbs 16.75% bodyfat 148.6 lean
• August 27, 2007 177.5 lbs 16.25% bodyfat 148.6 lean
• September 5, 2007 175.5 lbs 15.5% bodyfat 148.3 lean
• September 10, 2007 174.25 lbs 16% bodyfat 146.4 lean (skewed)
  
• September 17th, 2007 173.00 lbs 16% bodyfat 145.32 lean (skewed)
  
• September 24th, 2007 169.5 at 15% bodyfat 144 lean
• October 1st, 2007 172.00 lbs 15% bodyfat 146 lean
• October 8th, 2007 169.2 lbs 14.5% bodyfat 146 lean
• October 23, 2007 171.0 lbs, 14% bodyfat 147 lbs lean
  

Sep 23, 2007: 169.5: 15% bodyfat; 144 lean

Waist 35.5
Hips 35.5
Measurement at bellybutton 36.25
Chest 41.5
Bicep 14.5
Thigh 21.5

Oct 23, 2007: 171: 14% bodyfat; 147 lean

Waist 34
Hips 35.25
Measurement at bellybutton 35
Chest 40
Bicep 14.5
Thigh 22

Coincidently the same workout I did on September 26th came up today "Lynne". Excellent improvement.

Workout:
"Lynne" 9-26-07
Bench 10/8/6/5/5/4 =39
Pull-Up 19/15/13/13/13 = 72
Total = 111

Workout:
"Lynne" 10-23-07
Bench 14/10/9/7/7= 47
Pull-Up 28/15/20/20/20= 103
Total = 150

8AM 3/8 cup steel cut oats, 2 turkey sausage patties, 2 eggs, pat butter = 4 blocks +1x fat

Noon 5 oz steak, 1 package Tasty Bites Kashmir Spinach (recommended), 3/8 cup mashed yam =5 blocks +1x fat

4PM Subway Double Meat Steak Sandwich = 5 blocks +2x fat

9PM Wasabi Burrito = 5 blocks (low protein) +1x fat

Block Target = 19 blocks +.5x fat

Total Blocks = 19 blocks +1.5x fat (oops)

Bonus: this guy might have too much time on his hands!

Day 102: Soycutash

Today's recommended food: Yummy "Soycutash" available at Trader Joe's.

11AM 1 cup Greek Yogurt, 1 scoop Max Muscle Gourmet Protein, 1 oz trail mix = 4 blocks +1x fat

4PM 4 oz buffalo meat, 1/2 cup steel cut oats, 2 eggs, bit o cheese = 4 blocks +1x fat

9PM 1 cup milk, 1/2 serving Max Muscle Gourmet Protein Powder (recommended), 1 cup Soycutash (recommended), bit o butter = 4 blocks

10PM 2 servings carbolite with almonds = 2 blocks + 1x fat

1 cup milk, 1/2 serving Max Muscle Gourmet Protein Powder (recommended), bit o trail mix = 3 blocks +1x fat

+ Milk in coffee

Block Target = 20 +1x fat

Total blocks = 18 +.75x fat

Workout: None, but I did get my very first multiple muscle-ups! 2 sets of 2, ahhh!

Day 101: CrossFit East Bay

Hey all, I have been super-busy with my other web project, building crossfiteastbay.com

Stay tuned for more info about my future direction with CrossFit.

8AM 3/8 cup steel cut oats, 2 turkey sausage patties, 2 eggs, pat butter = 4 blocks +1x fat

Noon 4 oz ground buffalo, 1 slice diabetic lifestyles bread, 1 cup soycotash, pat butter = 4 blocks +1x fat

4PM Noon 4 oz ground buffalo, 1 slice diabetic lifestyles bread, 1 cup soycotash pat butter = 4 blocks +1x fat

8PM 5 oz chicken thigh, masala sauce, 1/2 cup squash, 1/2 cup mashed yam = 4 blocks

+ milk in coffee

Block Target = 20 blocks +1x fat

Total Blocks = 17 blocks +1x fat

Workout:
21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups
Time 58:36

100 Days In The Zone

Day 100. Phew, I have gained a lot of knowledge along with improved body composition. I have one more week of hearty eating and hopefully, a bit more lean mass added to the mix, then it will be time for six weeks of hardcore hypocaloric eating again. It should be good! I have been eating too much refined carbs, I'll go back to eating much veggies next week.

Also the 10K and CFT back-to-back were an unbelievably heavy CNS hit for me, I felt like I was run over by a bus!

8AM Breakfast Sandwich = 4 blocks +1x fat

Noon Detour Buzz Bar = 3 blocks

3PM Leftover Korean BBQ Sandwich = 4 blocks

5PM 2 servings carbolite with almonds and granola = 2 blocks +1x fat (high carb) = 2 blocks

8PM 5 oz chicken, 4 cups veggies, 3/5 cup mashed yam = 5 blocks

Block Target = 20 +1x fat

Block Total = 18 blocks +.5x fat

Workout:
CrossFit Total
Score = 735

Day Ninety-Nine: Better 10K

I ran the 10K again, knocking off 7 minutes since Tuesday. Things that helped: being in the Zone, obviously, different shoes (Puma H-Street) and a little iPod trick I came up with. The H-Street, has no support or padding whatsoever, it is pretty much like running in bare feet, so any mistakes (heel strike, etc) are instantly felt and not likely to be repeated. I also athletic taped the iPod headphone cord to my chest so it would not move around: try it!!

8AM 3/8 cup steel cut oats, 2 turkey sausage patties, 2 eggs, pat butter = 4 blocks +1x fat

Noon Turkey/Bacon Wrap from TJ's = 6 blocks

5PM ISS OH YEAH! bar = 3 blocks

9PM Two Fish Tacos = 6 blocks +2x fat

Block Target = 20 blocks +1x fat

Total Blocks = 19 blocks +1x fat

Workout One:
Run 10K
Time 50:15
5K Splits 26:15/24:00

VO2 calculator for fun:

Day Ninety-Eight: Adult Bevs In The Zone

Some of you may be wondering if adult beverages fit into the zone. Indeed they do. Just don't have ANY other carbs if you are having more than one. Here is my heirachy of zone-friendly adult beverages

Most Favorable: Red Wine
Favorable: White Wine
Fairly Favorable: Spirits, Dark Beer, Lite Beer
Neutral: Regular Beer
Less Favorable: Liquors, anything with added sugar
Least Favorable: Calorie/Sugar Bombs: Margarita, Mudslide, Baily's, etc. Anything that tastes like dessert is not good.

8AM Cafe Au Lait, breakfast sandwich = 5.5 blocks +2x fat

Noon 2 Manhattans at Cesar along with three plates of cured meat and olives = 6 blocks +1x fat

4PM 3/8 cup steel cut oats, 2 turkey sausage patties, 2 eggs, pat butter = 4 blocks +1x fat

9PM 1 cup Greek Yogurt, 1 scoop Max Muscle Gourmet Protein, 1/4 oz nuts = 4 blocks

11:30PM 1/2 cup 2% milk = 1/2 block

Block Target = 20 blocks +1x fat

Block Total = 20 blocks +1x fat

Workout:
None (rest day)

Day Ninety-Seven: Fish-Fortified-Cheese-Powered-Fran!

I did "Fran" today, and got 5:44 a PR by nearly two minutes, still not "elite" performance (sub 4:00) but it is conceivable. I'm pretty stoked about this!

8AM Breakfast Sandwich with Omega Farms Cheddar (recommended) = 4 blocks +1x fat

Noon 1 apple, 2 oz Omega Farms Cheddar (recommended), few almond slivers = 2 blocks +1x fat

2PM ISS OH YEAH! Bar = 3 blocks +1x fat

4PM 2 Fish Tacos = 6 blocks +1x fat

10PM Trader Joe's Flatbread Pizza, 4 small turkey patties = 5 blocks +1x fat (high protein)


Block Target 20 Blocks +1x fat

Total Blocks = 20 Blocks +1x fat

Workout:
"Fran"
Time: 5:45

Day Ninety-Six: More Zone Success!

Here is video of my SO, EV performing her first kipping pull-up, she has worked hard for it! She uses a combination of mostly zone eating and dedicated CrossFitting to achieve her excellent athletic results.

7AM Bacon-Avocado Cheeseburger, salad with no dressing = 5 blocks +2x fat

Noon Detour Buzz Bar with two tablespoons of peanut butter = 4 blocks +2x fat

3PM Chicken, Egg, Omega Farms Cheddar (recommended) and Tomato sandwich on whole grain muffin = 4 blocks +1x fat

5PM Cafe au Lait = 1 block +1x fat

8PM 1 apple, 2 oz Omega Farms Cheddar (recommended), few almond slivers = 2 blocks +1x fat

10PM Japanese Box Dinner, 1/2 cup rice, sashimi, beef, pork, veggies, miso = 4 blocks

Block Target = 20 blocks +1x fat

Total Blocks = 20 +1x fat

Workout One:
5x5 shoulder Press wearing 21# vest
105/130x2/135x3/125/125/125

Workout Two:
Run 10K
Time 57:38

Day Ninety-Five: 3000 Cal a Day = Fat Loss

No "official" weigh in this week, however I could not resist getting on the scale, I'm weak. Anyway, I seem to have gained lean mass and lost fat mass (and also lost inches off of waist and hips, and gained inches on biceps) eating an average of 19.5 blocks +1.25x fat blocks. By the way if you are curious, that is about 2,950 calories a day, a fair amount. A block has about 140 calories on average, trust me on this (because you don't count the protein in broccoli, etc.).

Therefore: for the next two weeks, I will stick with my scheme of 20 blocks +1x fat, although I clearly will not reach my goal from THIS POST of 169 and 151 lean at 10.5% lean. Maybe I might get to 13% bodyfat at 172 lbs with lean mass of 149.5 lbs. I'm actually excited to start my next leaning phase! I really feel like I can use what I learned to take off fat without losing much muscle and get down to around 163-165 lbs with lean mass of 147-149 and bodyfat of 9-10%. So if all goes well I will be leaner than I have ever been measured at around December 15th. I only weighed 148 lbs in college, but I have no idea how lean I was. Pretty lean, I suppose.

10:30AM Breakfast Sandwich = 4 blocks +1x fat

2:30PM 3/8 cup steel cut oats, pat butter, 2 scoops Max Muscle Gourmet Protein Powder, 1/2 oz nuts = 4 blocks + 1x fat

5PM ISS OH YEAH! Bar = 3 blocks

9PM sourdough muffin, 6 oz. smoked ham, butter, mayo = 4 blocks +1x fat

Block Target = 20 +1x fat

Total Blocks = 15 +1x fat

Workout:
5x5 Bench Press
135-185-197-197-197 (2 lb improvement)

"Fat Helen"
wearing 21# weight vest, 2 pood kettlebell, barefoot
time: 14:38

Day Ninety-Four: Oyster Race, Never Again.

Six CFO'rs did the Oyster Race, along with two AMAZING support people, Melissa and Tom, thank you so much to them!!

This race: "The Ultimate Urban Adventure" (um, no) was everything CrossFit is not: long, boring tedious, lacking in imagination, etc. It is amazing to me that we as a culture consider this kind of this to be the paragon of fitness (Lance Armstrong, the Fittest Man Alive!). Of the ten skills of CrossFit, Strength, Cardio, Power, Speed, Stamina, Flexibility, Balance, Accuracy, Agility and Coordination, this race focused almost exclusively on cardio, with a touch of balance and stamina thrown in. At one point we were required to RIDE THE BUS (not a typo) for several hours. Ride the Bus?? Why not have us stand in line at the DMV or fill out forms at an IRS office! Grrrrrrr! Did I mention the urine-sodden wino who stood next to me?? When we finished (5 out of 7 events) we we told "Good work, you did not finish, but you did 7 hours of racing", like that was a good thing. Never, ever again will I do anything longer than 2 hours, maybe 4 on a bike.

I do have to say the first few events were OK, run for an hour or so, rollerblade over dangerous hills and onto the beach, bike/kyak. It was only when we were confronted with the amazing athletic activity of riding the bus (not a typo) that our attitudes really fell apart. Final word: I would never do this again, but I would do most anything with/for my teammates and support staff (did I mention how awesome they were?). Evelyn, Mike, Connie, Sam and I have now gone to quite a few things together now, here is hoping the next one is more "crossfitt-y". Did I mention that one of the events was to ride the bus!?!?

5:30 AM 3/8 cup steel cut oats, pat butter, 2 scoops Max Muscle Gourmet Protein Powder, 1/2 oz nuts = 4 blocks + 1x fat

9AM Builder Bar = 3 blocks

11AM nut/jerky/dried fruit mix = 4 blocks + 2x fat

1PM Builder Bar = 3 blocks

3PM nut/jerky/dried fruit mix = 4 blocks + 2x fat

5:30PM Big Cheeseburger on 1/2 bun, 2 slices pizza, cheesy potatoes = 12 blocks (high carb) +2x fat

7:30PM Ice cream sundae 4 blocks (high carb, high sugar) +3x fat

Total = 35 blocks + 2x fat (about 5,500 calories)

Workout:
Oyster Race
Run 5 miles or so
Rollerblade 6 miles or so
Bike 7 miles or so
kayak 2 miles or so
Bike 7 miles or so
run 1 mile or so
Time: 7 hours

Day Ninety-Three: Oyster Fuel-Up

I'm doing the San Francisco Oyster Race tomorrow so I am planning on eating quite a bit today and tomorrow. Let's say 20 blocks +1x fat or so.

8AM 3/8 cup steel cut oats, pat butter, 2 scoops Max Muscle Gourmet Protein Powder, 1/2 oz nuts = 4 blocks + 1x fat

Noon Turkey-Bacon-Avocado Cheeseburger on whole wheat with salad (no dressing) = 4 blocks

5PM 3/8 cup steel cut oats, pat butter, 2 scoops Max Muscle Gourmet Protein Powder, 1/2 oz nuts = 4 blocks + 1x fat

7:30PM 1/2 Trader Joe's Flatbread Pizza (exactly zone, recommended), 5 oz pork chop, 2 cups vegetables, butter = 5 blocks + 1x fat

+ Milk in coffee = .5 blocks

Block Target = 20 blocks +1x fat

Total Blocks = 17.5 +1x fat

Workout:
Mary (1/2 volume, rest week)
Two rounds as RX

Day Ninety-Two: A Crazy Idea Whose Time Has Come

I did Murph today at about 60% volume today (rest week) wearing the V-Max weighted vest with 21 lbs of weight:

"Murph"
For time:
1/2mile Run
50 Pull-ups
100 Push-ups
200 Squats
1/2 mile Run

Time: 26:10

I have been thinking about wearing the vest for all of the workouts for some period of time. I was originally thinking of wearing it all the time, except for sleep and a few other things, but I think I will start slow and do the following: From Monday the 15th through Monday the 29th, I will wear the vest for all of the workouts. There will be two exceptions: since I don't think I can do muscle-ups or handstand push-ups with the vest on, they will be done sans vest.

8AM Breakfast sandwich = 4 blocks +1x fat

Noon 1/2 cup steel cut oats, pat butter, 2 scoops Max Muscle Gourmet Protein Powder, 1/2 oz nuts = 4 blocks + 1x fat

4PM Open-face turkey cheeseburger, 2 cups veggies with pat butter = 4 blocks (low carb)

9PM Greek Yogurt, 1 scoop Max Muscle Gourmet Protein Powder, handful nuts and dried fruit = 4 blocks + 1x fat

Total Blocks = 16 +.75x fat


Block Target = 19 +.5x fat

Day Ninety-One: Low BW = Better Muscle-UP!

I'm down to around 168 with increased strength, and I can finally do a reasonably proper muscle-up on the rings. It's still not one for the textbooks, and I cannot string them together yet, but this is a huge accomplishment for me. I could not even Kip when I started CrossFit (and weighing over 30 lbs more did not help)! I'm pretty stoked about this.

8AM 3/8 cup steel-cut oats, 2 eggs, 2 oz pork chop, 1/4 oz almonds, 1/4 cup berries, pat 'o' butter, bit 'o' milk = 4 blocks +.5x fat

Noon ISS OH YEAH! Bar = 3 blocks +1x fat

2PM 5 oz chicken thigh, masala sauce, 1/2 cup squash, 1/2 cup mashed yam = 4 blocks

3PM carbolite frozen dessert, cup Greek yogurt, scoop Max Muscle Protein Powder, 3/4 oz almonds, 1/2 oz almonds = 4 blocks +1x fat

9PM Open-face turkey cheeseburger, 2 cups veggies with pat butter = 4 blocks (low carb)

Block Target = 19 blocks +.5x fat

Total Blocks = 19 +.5x fat

Workout:

Linda (1/2 volume week)

10-8-6-4-2 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Time: 12:05

Bike 4.5 miles flat, fixed gear medium intensity

Day Ninety: Interview

I was asked to do an on-line interview for a commercial weight-loss website. I'll post the link once it is live. Here it is:

-Your name to appear in your interview: Maximus Lewin, CrossFit L2 Trainer
-City & country: Oakland CA
-Age: 40
-Weight before diet: 215, 36% bodyfat
-Weight now: 169, 14.5% bodyfat
-Target weight: 169, 8% bodyfat
-What finally made you decide to start with a weight loss program? In February 2005, at the age of 38, after several years of letting myself go, eating all kinds of junk, not exercising and generally disrespecting myself, I was bursting out of my size 40 jeans. When I walked I was jiggling in all the worst possible places. At 215 lbs, I felt out of shape, out of breath, and old and over the hill before my time. I realized my life was miserable because of my weight, and what made it worse was that I had formerly been quite athletic. I dragged myself to the gym, and got on the treadmill, embarrassed by how bad I looked in the full mirror in front of me (WHY do they do that!!) What made it worse was that there was pretty woman next to me, and I felt she must have been disgusted by me. I certainly was disgusted by myself and my self-esteem was at an all time low. After that first treadmill workout and some weight lifting I thought I might not be able to come back from the damage I had inflicted on myself, but I resolved to try!
-What type of weight loss program did you follow? At first, I used a conventional aerobic exercise (jogging, etc.) and weight training program along with a low-calorie diet. I did manage to get down to 196 lbs and gained a bit of muscle (this is what you see in the picture in my profile, September 2005). I always thought I knew a lot about fitness, but in September of 2005, I discovered CrossFit. It took me some time to realize that I had found the Holy Grail of Fitness And Diet, but when I did finally firmly embrace it, along with the Zone Diet, in April of 2006, the results were stunning!
-Why did you choose this weight loss method/program? Simply put, there is nothing that approaches the combination of CrossFit and the Zone Diet for overall health, sustainable weight loss, increased athleticism and anti-aging properties. One caveat is that this is a lifestyle change, not a temporary "diet" that you can do and then go back to sitting on your duff eating Twinkies. That won't work!
-How long were you on your weight loss method/program? I have been using this method to increase my muscle mass, lose fat and develop athleticism for about 18 months now, and in the process have become a CrossFit Certified Level 2 Trainer. i became super-serious about losing weight in July, when I started my blog at http://crossfitzonediet.blogspot.com/
-What kinds of physical activities do you like doing to maintain your weight and to stay fit? I do CrossFit, which is a cutting edge combination of sprinting, rowing, running, climbing, gymnastics, Olympic Lifting, power lifting, kettlebell training and various other modalities. I also walk, bike, ski, etc. I would do jujitsu again if I had more time.
-What were the most difficult obstacles you had to overcome or are still overcoming? The biggest obstacle is facing yourself fully and realizing that you have a long way to go. You must realize that there are no quick fixes, no magic bullets, no mystical pills or powders, only hard work and discipline.
-How did you keep yourself motivated? The good news is that the hard work and discipline feel GREAT, far better than what you might get out of emotional eating and sitting on your butt. Would you rather eat a whole tub of Ben & Jerry's or be able to run, jump, throw, climb, and feel and look great? I personally have adopted a fitness lifestyle and make my living from fitness, so I simply cannot let myself slide back into fatness and weakness.
-Do you have any weight loss tips for our readers? Eat small frequent meals. Eat protein at every meal. get the majority of carbohydrates from vegetable and fruits. Don't eat junk food or a lot of sugar. Get 40% of your calories from carbohydrate, 30% of your calories from protein and 30% of your calories from fat. Fat is not the enemy, refined carbohydrates are! If you are in the San Francisco Bay Area you can hire me as a personal trainer and nutritional consultant, contact info is on my blog at http://crossfitzonediet.blogspot.com/
-Do you think it will be easy to fall back into your old lifestyle pattern? How do you prevent this from happening? No, I will never fall back into my old patterns. I have gone from being an old man of 38 to a young stud of 40 and don't plan to go back to being old and over the hill before my time! I will always remember how hard it was to climb out of that hole: I might not be able to do it twice!!
-Do you have a favorite Web site or blog that helped or inspired you to lose weight? (you can add your blog here, as well as four other sites/blogs that help you with your lifestyle change decision) http://crossfitzonediet.blogspot.com/ - http://crossfiteastbay.com - http://crossfit.com - http://www.drsears.com/welcome.page

8AM 3/8 cup steel cut oats, 3 oz pork chop, 2 eggs, 1/4 cup berries, 1/4 oz almonds, teaspoon olive oil = 4 blocks +.5x fat

Noon 3 oz roast beef, 1 oz mozzarella, 2 slices Diabetic Lifestyles Bread, tablespoon light mayo = 4 blocks

3PM small cone carbolite frozen dessert with almonds = 1 block +2x fat

4PM cup Greek Yogurt, scoop Max Muscle Gourmet Protein Powder, 1/4 oz almonds, 1/2 cup blackberries = 3 blocks +.5x fat

9PM 5 oz skinless chicken thigh, Masala sauce, 3/5 cup mashed yam with butter, cup squash = 5 blocks +.5x fat

Block Target = 19 blocks +.5x fat

Total blocks = 16 blocks +.5x fat

Day Eighty-Nine: New, New Graphic

I have gotten some feedback that my profile graphic was a bit scary, so perhaps this one will not keep the kiddies up at night. This shows the difference (Pre-CrossFit, Jan 2006) between 30% bodyfat and 135 lbs lean mass, and (today) 14.5% bodyfat and 146 lbs lean muscle. I'm 27 lbs lighter and have 11 lbs more lean mass, for a net fat loss of 38 lbs. I still need to lose another 10 lbs of fat and gain 5 lbs of lean mass to be at my FIRST TARGET of 10.5% bodyfat.

8AM 3/8 cup steel cut oats, 2 eggs, chicken apple sausage, 1/4 oz nuts, 1/4 apple, teaspoon olive oil = 4 blocks +1x fat

Noon 2% Greek Yogurt, 1 scoop Muscle Max Gourmet Protien Powder, 1/4 oz nuts, 1/4 apple = 4 blocks +.5x fat

4PM 4 oz roast beef, tablespoon light mayo, 2 slices Diabetic Lifestyles Bread = 4 blocks

6PM carbolite ice-creamish cone, 1/2 oz almonds = 1 block +2x fat

10PM 2 pc fried chicken, 1 cup cole slaw, 1 small biscuit = 5 blocks +3x fat

Block Total = 20 blocks + 2x fat

Block Target = 19 blocks +.5x fat

Workout:
Five rounds for time of:
50 Squats
100 Rope jumps
Time 8:57

Day Eighty-Eight: Eleventh Weigh-In

I did my eleventh weigh in today, and I am getting good results, but Not as good as I was hoping for: see THIS POST. Of course the results are only as good as the measuring device, a commercial bodyfat scale, so they are not totally accurate. in fact from now on to get a better reading I am only going to weigh in every 2 weeks, instead of every week. I have lost inches off of my midsection, gained back a pound or two of muscle and lost a touch of fat, so it is working, just not as fast as I had hoped. It's all about discipline and patience anyway.

• July 8 2007: 193.5 lbs, 22% bodyfat, 151 lean
  
• July 17 2007: 190 lbs, 20% bodyfat, 151 lean
• July 30, 2007: 184.5 lbs, 18.5% bodyfat, 150.5 lean
• August 6, 2007: 182.5 lbs 18% bodyfat, 150 lean
• August 13 2007: 180.5 lbs 17.5% bodyfat 149 lean
• August 20 2007 178.5 lbs 16.75% bodyfat 148.6 lean
• August 27, 2007 177.5 lbs 16.25% bodyfat 148.6 lean
• September 5, 2007 175.5 lbs 15.5% bodyfat 148.3 lean
• September 10, 2007 174.25 lbs 16% bodyfat 146.4 lean (skewed)
  
• September 17th, 2007 173.00 lbs 16% bodyfat 145.32 lean (skewed)
  
• September 24th, 2007 169.5 at 15% bodyfat 144 lean
• October 1st, 2007 172.00 lbs 15% bodyfat 146 lean
• October 8th, 2007 169.2 lbs 14.5% bodyfat 145 lean

8AM Breakfast sandwich = 4 blocks +1x fat

Noon 2 cups Greek yogurt, 1.5 scoops Max Muscle Gourmet Protein Powder, 1/2 oz almonds, 1 cup berries = 6 blocks +1x fat

5PM - 1/2 Chocolate Bar, 1/2 cup milk, 1 block protein, 2 blocks carb

9PM cheesburger on whole wheat muffin = 4 blocks

10PM Greek Yogurt, protien powder, nuts = 2 blocks

Block Target = 19 Blocks + 1x fat

Total = 18 blocks +1x fat + extra carb (sugar) block

Workout:
1-1-1-1-1-1-1 Weighted Pull-Ups
35-45-55-65-70-71-77
Pr by 27 lbs!

Day Eighty-Seven: Max Muscle

In my quest to put on some muscle, I am finally going to resort to protein powder. Generally rather icky, however CFO'r Brad gave me the awesome product pictured here. He hated it, I love it. But then there was a time I would have swilled cold snake spit if I thought it would make me bigger, so I have a bit more experience with truly nasty protein products. Anyone remember Metabolol?

8AM Detour Buzz Bar = 4 blocks (low carb)

Noon Greek Yogurt, 1/2 apple, 1/4 oz almonds, 1/2 serving Max Muscle Gourmet Protein Powder (recommended) = 4 blocks

3PM 1/2 open face turkey sandwich, bit of cherry tomato and fresh mozzarella at Blue Angel's Air Show = 2 blocks

5PM Florentine cookie in North Beach (Not zone, delicious!)

8PM 1/2 Trader Joe's Flatbread Pizza, 10 0z green beans, 3 oz ground turkey = 4.5 blocks +1x fat

+ milk in coffee

Total Blocks = 15.5 +1x fat + a cookie, mmmmmm.

Workout:

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Time: 41:18

Workout 2:
5x5 Clean High Pull
135-175-195-195-195

Walk 4 miles

Day Eighty-Six; OH YEAH!

Still suffering the effects of the brutal workout two days ago. Even 9 hours of sleep did not seem to elicit full recovery, I may need to do a few days of restorative strict Zone-Paleo, plus extra protien and fish oil.

8AM 2 Argentinian Empanadas = 4 blocks

Noon ISS OH YEAH! Bar (recommended, available at GNC)* = 3 blocks

3PM 3/4 cup non-fat Greek Yogurt with protein powder, 3/4 cup berries, 1/4 oz almonds = 3 blocks

6PM 3 oz ground beef, 1 whole wheat tortilla, 1/2 cup marinara sauce, 1 oz mozzarella = 3 blocks +1x fat

9PM 9 chicken wings, cup grapes, cup raw broccoli, = 6 blocks +2x fat and too much sugar

Total = 19 blocks +1x fat

Workout: CrossFit Total:
Squat: 265 (1.5xbw)
Press: 161
Deadlift: 345 (2xbw)
Total: 771


*contains sugar alcohols, may make some people, um, crap their brains out, so eat 1/2 of one first to see if you are sensitive.

Day Eighty-Five: Recovery

I did insane volume yesterday, nearly 7 hours of taxing activity. Today is devoted to recovering, including a nap, and skipping the WOD. I'll eat whatever I want.

8AM 3/5 cup steel cut oats, 2 eggs, 1 chicken apple sausage, 1 cup milk = 5 blocks +.5x fat

Noon Detour Buzz Bar, 4 oz ground beef, 1/2 oz cheese, 2 pat butter, 2 slices diabetic lifestyles bread, tablespoon light mayo, cup veggies, 1/2 cup almonds = 7 blocks +1x fat

5PM small ice cream cone, fish taco = 3 blocks, sort of + 2x fat

9PM Cheeseburger @ Greek Theater = 4 blocks +2x fat

Total = 19 blocks +1.5x fat

Day eighty-Four: Volume

I have a lot of workout to do today, my own stuff, the WOD and the OLY clinic at CFO tonight. Must make sure to get 18 blocks +1x fat.

6AM 3/8 cup steel cut oats, 2 eggs, 3 small turkey sausages, few berries, 1/2 cup mushroom = 4 blocks +.5x fat

10AM Detour Buzz Bar, 1/4 oz almonds = 4 blocks +.5x fat (low carb)

1PM 5 oz chicken breast, 2 cup vegetables, whole wheat tortilla, 1 oz cheese =5 blocks

5PM small open-face homemade cheeseburger, 1/4 apple, cup vegetables = 3 blocks

9PM 1 cups milk, 1/2 apple, 1 oz cheese, 1/2 oz almonds = 2 blocks +1xfat

Total = 18 blocks +1x fat

Workout One:
6x3 Overhead Squats 95-125-135-145x1-145-155x2
5x5 Bench Press 135-165-195-195-195
5x5 weighted chin-ups 15-15-15-15-15x7

Workout Two: OLY clinic

Bike 6 miles, low intensity

Day Eighty-Three: If You Only Own One CrossFit Book...

If you only own one book on training, Starting Strength by Mark Rippetoe and Lon Kilgore would be the one to have.

8AM Breakfast Sandwich = 4 blocks +2x fat

Noon Detour Buzz Bar = 4 blocks

5PM 6 oz ground turkey, 1/2 English muffin, 2/5 cup mashed yam, 2 cups veggies = 5 blocks

9PM 3 oz chicken breast, 1 cup veggies, 1/2 English muffin, teaspoon olive oil, 1/2 apple, 1 oz mozzarella = 4 blocks

Total Blocks = 17 blocks +.5x fat

Workout:
For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters

Time 41:45

I did all the HSPU forehead to floor, this is a big achievement for me, and being able to do it is a direct result of an increased power to weight ratio. This was a tough one. I tried to bench afterwards and 205x3 crushed me, so I stopped.

Bike ride 7 miles, mostly very slow after the workout: first 1.7 miles to gym was a sprint, 15 MPH, flat, fixed gear

MPH Calculator Here

Day Eighty-Two: Another Zone Success Story

Here is CFO CrossFitter and my SO, EV deadlifting 197# at a bodyweight of 115#. She is getting good results by incorporating zone concepts into her training.

8AM 3/8 cup oatmeal, 2 eggs, 3 turkey sausages = 4 blocks +.5x fat

Noon Builder Buzz Bar = 3 blocks

4PM 6 oz ground turkey, 4/5 cup mashed yam, 1 cup brussel sprouts, 1/4 avocado = 5 blocks +.5x fat

9PM 4 oz chicken, 2/5 cup mashed yam, 1 cup veggies, teaspoon olive oil, sprinkle nuts = 4 blocks +.5x fat

Total Blocks = 16 blocks +.5x fat, feel fine, no workout today

I did get 221x2 solidly on the new bench at CFO, and one ugly kipping ring muscle-up.

Bike 3 miles, flat, sprint pace, fixed gear

Day Eighty-One: 10th Weigh-In

I was at the Basic Barbell Cert with Coach Rip this weekend. I ate like crazy at Mike M's sister Laura's wedding reception. Side note: Mike's new brother-in-law, Mike is awesome! I had maybe 30 blocks. The seminar was grueling! I really expected to have gained some fat, as I felt like I ate too much this week, but there is no question I gained muscle and lost fat. My bodyweight increased about 2 lbs and my waist size went down by 1/2 an inch. Totally awesome! Coach Rip reinforced what I thought about this: once you have built muscle it is amazingly easy to get it back fast, so I guess it won't be hard to gain lean mass until I get to 154 lbs of lean. I still badly suck at cleans (above), but rip like my Bench Press, I know it's not the "crossfitty-est" movement, but still...

• July 8 2007: 193.5 lbs, 22% bodyfat, 151 lean
  
• July 17 2007: 190 lbs, 20% bodyfat, 151 lean
• July 30, 2007: 184.5 lbs, 18.5% bodyfat, 150.5 lean
• August 6, 2007: 182.5 lbs 18% bodyfat, 150 lean
• August 13 2007: 180.5 lbs 17.5% bodyfat 149 lean
• August 20 2007 178.5 lbs 16.75% bodyfat 148.6 lean
• August 27, 2007 177.5 lbs 16.25% bodyfat 148.6 lean
• September 5, 2007 175.5 lbs 15.5% bodyfat 148.3 lean
• September 10, 2007 174.25 lbs 16% bodyfat 146.4 lean (skewed)
  
• September 17th, 2007 173.00 lbs 16% bodyfat 145.32 lean (skewed)
  
• September 24th, 2007 169.5 at 14% bodyfat 146 lean
• October 1st, 2007 172.00 lbs 15% bodyfat 146 lean

8AM cup 3/5 cup oatmeal, teaspoon olive oil 2 eggs, 3 small turkey sausage patties,= 4 blocks +.5x fat

Noon Builder Bar + 1/4 oz almonds = 3 blocks + .5x fat

4PM 2 cups milk, 1/4 oz almonds = 2 blocks +.5x fat

5PM Detour Buzz Bar = 4 blocks (low carb)

9PM 6 oz chicken breast, 3/5 cup mashed yam, 1 cup brussel sprouts, Masala sauce = 5 blocks

Total Blocks = 18 +.5x fat (oops, meant to eat 17)

Workout:
Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups
Time: 14:28

Bike Ride 4 miles, flat, medium intensity, fixed gear