People sometimes ask if I still eat Zone/Zaleo. The simple answer is yes, but not to the degree I did when I first started it. CrossFit is a part of our lives and so nutrition should be as well. I began eating “Zaleo” to improve my performance in the box and improve my overall energy level. In short, the strict version of the Zone diet did it’s job. I have made considerable gains and I have more energy than ever before. I learned a lot about nutrition through my start with Zaleo; which vegetables are high glycemic/low glycemic, how much protein I need, etc…Would I do it that way again? In a heartbeat.
Moving forward, I still measure and weigh my proteins when I am at home and have access to a scale but for the most part I can eyeball proportions of vegetables and fat. On weekends I am less strict with it and if I want to go out to dinner with my friends its not like I would ever pack a food scale in my purse. Generally I live by the “a lot, a little, some” principles when eating out or when I am not measuring things: A LOT of low glycemic vegetables–think broccoli, spinach, etc. (or “some” higher glycemic options–sweet potato, plantains, most fruit), A LITTLE fat–olive oil, bacon, coconut oil, nuts, etc., and SOME protein (about the size of a small fist). These guidelines make it a lot easier to live in the zone or at least right next door to the zone.
This works for me. I think nutrition is all about trial and error. Some people try Zone or Paleo and hate it. Their training is all off, their numbers go down, and they just feel lethargic. That’s fine. Some people try it and have amazing results and reach new heights in and out of the box. That’s good too. For the majority of people, finding a balance somewhere in between there is most realistic and most comfortable. At home, my sister told me she had a similar experience with Paleo and found that she has a better mental health if she doesn’t worry about being 100% rigid all the time and since cutting herself some slack on occasion, she looks stronger than ever. Bottom line, there is no one answer to what is the right plan for you. All of us coaches have had our own successes and failures (ask Sam about his cream-filled cookies adventures or how many plantain chips Erika can eat in one sitting) so feel free to ask us and also to try it out for yourself!
August 1, 2012
Skill/Strength:
Deadlift 5-5-5
WOD:
4 Rounds:
250m Row
10 Goblet Squats (24kg/16kg)
15 Pull-ups
Compare to 120314
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DL: 115kg
WOD: 10:30 (single red band)
Oops – WOD should be 12:30
DL: 140kg – 5 rep PR. First time breaking through 300# barrier for a 5 rep.
WOD:
5/13/12 – 15:29 w/ purple band
8/1/12 – 14:35 w/ red band
I was hoping to do this one Rx, but after the first round of pull-ups unbanded – and needed way to many breaks, I realized that I should probably scale it just a bit. It was a good decision.
Thanks for the solid coaching, Mandy!
DL: 105kg
WOD: 12:57rx CHICK CLASS
DL: 70 kg PR…that was cool. I have not PR’ed in a long time. Thanks for the switch grip tip Joe.
WOD: 14:55 w/red band for pull-ups. Fun WOD!
Nice work 5:30am
DL: 315#
WOD: 11:44 Rx
Feel much better today than yesterday.
DL: 85kg
WOD: 18:13, first round 1 red band, rest were 2. My “little Eri” helped me get through those pull ups.
I want to eat everything. Goblets of stuffing…and deadlift like Amanda Rochelle. I bet that I can single-handedly beat all of you in a cake eating contest.
DL: 120kg
WOD: 12:48 Rx
DL: 140kg 5rep PR
15:57 – 1 no-band, 3 single-red-band
DL: 120kg (PR)
WOD: 14:39 (first round no bands, then 1 red band)
DL: 80kg
WOD: 14:36 – 2 Red Bands
CHICK CLASSES ROCK :)