Wednesday, November 09, 2011
Nutritional diaries are in. 19 out of 30 reporting in everything they ate and drank since a week ago Saturday...good for you guys, you're still in and eligible for prizes and glory. For the other 11 who sent me nothing, you may want to have a come-to-Jesus meeting with yourself and figure out why you're having trouble committing; fear of looking good, being strong, being healthy, being sexy? I'm just messin' with you...my door's always open if you'd like to talk about what may be holding you back. Who knows...maybe, just maybe, I'll have some words of wisdom that help you to finally dial in and get results?!
For the rest of you are still plugged in, good doggies...I'm proud of you! I have indeed looked at everyone's food journal and decided that the most efficient use of my time would be to respond to you all as a group; getting to the point about where some of you are falling down and how to fix it. Here is a quick summery of the most common issues that I saw:
- Make sure all snacks include a protein, some plant-based carbs and a little fat. I saw a lot of "handful of carrots" or "a banana" or "dried fruit" for snacks. Not good, as eating high glycemic carbs by themselves will usually result in fat gain.
- Most of you would benefit immensely from greatly increasing your veggie intake, as those are your primary source of vitamins, mineral, antioxidants, fiber, etc. Don't just eat meat by itself.
- Alcohol, diet sodas and candy...really? Keep that sh*t out of the house so that it's not easily accessible. Sugar will make you crave more sugar, it's a harder habit to break than crack, seriously.
- Drink more water and try to drink most of it between your meals so as not to interfere with digestion. You'll lose more fat and build more muscle with good water intake...that's a fact, jack.
- Eat 4-6 times a day, every 3-4 hours. This stimulates metabolism, controls appetite, regulates blood sugar and eliminates cravings. Under-eating (some of you are only eating 2x a day) actually causes thyroid issues and a loss of muscle which in turn disrupts metabolism...yikes.
- Skipping meals / snacks - see above
- Too much fruit. I'll say it again, fruit is good, fruit is healthy, BUT...if you've got more fat you still need to lose, try limiting your fruits to no more than 2 a day, preferably following your workout. Otherwise excessive fruit leaves too much sugar available for energy; not requiring your body to break down your fat stores and burn body fat.
- Watch your fat intake. Yes I want you eating good, healthy fats throughout the day, but you've got to monitor your portions. Fats are very high in calories, so be very careful here. Nuts and seeds should be what you can hold in the palm of your hand with your fingers closed lightly and straight against the heel of your hand. Oils, 2 tablespoons per serving for guys, 1 tablespoon for ladies.
Lastly, do the best you can to start eating grass-fed meats and organic veggies and fruits as much as possible. Our ancestors didn't have all these toxins in their food and neither should we. Order some food from Rosas farms and pick up a copy of The Paleo Solution and Paleo Comfort Foods...we have a very limited supply of both books available right now. Don't forget, your diaries are due every Monday till this is over, so keep em' coming!
WOD
Double Your Pleasure
Wod #1:
150 Wallball For Time
Wod #2
5 Min AMRAP
KB Swings 24KG / 16KG
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nutritional diaries |
protein