paleo zone packet

7/28/2019 Paleo Zone Packet

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332

DifferenceDifference

-0.25

Scoring

Da Prize

About Booze

Challenge Month

About Cooking: (2) legumes including p

Anything I am missin

MOST STUNNING PHYSI

MOST STUNNING PHYSI

MOST OUTSTANDING I

If you want to drink, we

to make sure youre in t

get your 4th workout in

Weights and Measure

All weights and meas

Please wear a SPORTS

TEAM WINNER WITH TH

Each team will consist o

Points will accrue for


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Each Day of Eating Strict (All Blocks must be consumed)

For Each CrossFit Workout that you Complete (Max 12pts)

Sleeping 8 hours per Night (If you go to bed at 10pm the alarm is set for 6am.

For every alcoholic drink. (1 beer, 1 glass wine, 1 mixed drink etc. Standard sizes)

eanuts, beans, peas, soybeans, tofu, soy milk and flour, (3) dairy products, (4) salt, (5) yeast including baked

email me!

CAL TRANSFORMATION (30 and under) -- 75.00 American Express Cheque

CAL TRANSFORMATION (31 and over) -- 75.00 American Express Cheque

PROVEMENT IN OVERALL STRENGTH AND PERFORMANCE. A 75.00 American Express Cheque (XXX will be our b

recommend deciding on a certain number of allowed drinks per week, and writing that down in your comment

he Zone for the entire challenge. This is by far the most difficult diet program to implement. Even the most

go ahead and put it on your Score Sheet. You better be here or lose an extra point.

mentsrements and pictures must be completed by 7/27/09. Plan on coming in early to get it done. We all use t

RA / BATHING SUIT (women) / NO SHIRT (men) and SHORTS / BATHING SUIT. No one will see your photos.

E MOST POINTS (Each member will get 30.00 American Express Cheques)

f a 5 member team with a rotating captain each week in charge of tracking team members points.

the following:

% Fat Loss measured at the beginning and end of the competition. No points during

% Muscle Gain -- measured at the beginning and end of the competition. No points during


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nchmark and will be completed before or on July 27th, 2009.)

he same scale!


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Calculate Your BlocksBody Weight 167Body Fat % 40%

Exercise Multiplier* 0.8Blocks 12

Breakfast Lunch Snack Dinner Snack2 2 2 2 23 3 1 3 13 3 2 3 24 4 1 4 14 4 2 4 25 5 1 5 15 5 2 5 24 4 4 4 45 5 3 5 35 5 4 5 45 5 5 5 5

(Present Weight) - (Fat Weight) = (LBM)-------------------157.5lbs

Activity Level (0.7 = CF default for 3 WODs/wk)----------0.7

(Activity Level) X (LBM) = (Daily Protein grams)----------110.25

(Daily Protein) / 7 = (Blocks Per Day - round to nearest whole #)----16

Here is an example of how it is calculated

Present Weight =------------------------------------------------ 150 lbs

Estimate BF %-----------------------------------------------------25%

(Fat %) X (Present Weight) = (Fat Weight)-----------------(10%)X(175) = 17.5lbs

General Block Guide

CrossFit Default for 3 WODS/Wk


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8.4

5

21 Hard-gainer23 Large Hard-gainer25 Athletic well-muscled Male

17 Medium Male19 Large Male20 Extra Large Male

13 Large Female14 Athletic well-muscled Female16 Small Male

Body Type10 Small Female11 Medium Female

Total Daily Blocks

All Measurements done at CFS!

= .7 Use .8 for 4 WODS/wk


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Date TimeBreakfastSnackLunchSnackDinnerTotalDate TimeBreakfastSnackLunchSnackDinnerTotalDate Time

BreakfastSnackLunchSnackDinnerTotalDate TimeBreakfastSnackLunchSnackDinnerTotalDate TimeBreakfastSnackLunchSnackDinnerTotal

Date TimeBreakfastSnackLunchSnackDinner

TotalDate TimeBreakfastSnackLunchSnackDinnerTotal


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Time

Time


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Time

Time

Time

Time


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Time

Time


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Food Details

Food Details

Food Details

Food Details

Food Details

Food Details

Food Details

Steven's Paleo Tracker


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Food Details

Food Details


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Food Details

Food Details


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Sleep WOD? / RX? WOD Time







8 HoursSleepIdeal

Did you do theWOD?

Time of your WOD


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Total Blocks/Day:

Breakfast Snack Lunch Snack

Sun, _______

Food Description

Protein

Carb

Fat

Total 0 0 0 0Mon,

________ Food Description

Protein

Carb

Fat

Tues, _______

Food Description

Protein

Carb

Fat

Wed, _______

Food Description

Protein

Carb

Fat

Thurs, _______

Food DescriptionProtein

Carb

Fat


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Day/Date: 8/2Food Description

Protein

Carb

Fat

Day/Date:Food Description

Protein

Carb

Fat


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Dinner ExtrasTotal

BlocksWOD 8hrs Sleep

Notes

0


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1

0.375 cup 0.25 ea

0.125 cup 1 tbsp0.5 cup 0.25 ea0.33 cup 0.33 cup0.5 cup 0.5 oz5 ea 0.5 slice

0.25 cup 1 ea0.33 cup 0.5 oz0.25 cup 0.5 oz0.33 cup 0.5 oz0.2 cup 1 sq in

0.25 cup 4 tsp0.33 (5 in) 0.25 ea

0.2 cup 0.2 oz0.25 ea

0.33 (9in) 0.25 ea0.25 cup 1.5 tsp

4 tsp 0.5 oz2 ea 0.33 cup

0.75 ea 0.25 ea0.5 cup 0.25 cup3 ea 0.5 pkt

0.33 cup 0.25 cup0.66 cup 0.5 (4 in)

2 ea 0.25 ea1 tbsp 2 cup

3 tbsp0.33 cup 1 ea0.25 cup 0.25 ea0.25 cup 1 ea0.25 cup 1 (6 in)

0.375 cup 0.5 (6 in)0.33 cup 0.5 ea

0.375 cup0.25 cup0.75 cup

orange juicepineapple juicetomato juice

cranberry juice roll (ham/hotdog)fruit punch taco shellgrape juice tortilla (corn)grapefruit juice tortilla (flour)lemon juice waffle

raisins popcornFruit Juice Amount rice

apple juice rice cakes

mango pasta, cookedpapaya pancakeprunes pita bread

figs muffinsguava noodleskumquat instant oatmeal

cranberries flourcranberry sauce granoladates grits

s. potato, mashed croutonFruit Amount donut

banana english muffin

potato, mashed corn breadrefried beans cornstarchs. potato, baked croissant

peas buckwheatpinto beans bulgur wheatpotato, boiled cereal

cooked carrots bread crumbsfrench fries breadlima beans bread stick

baked beans barleybeets biscuitbutternut squash baked potato

Insert number of blocks

Unfavorable CarbohydratesVegetables Amount Grains/Breads Amount

acorn squash bagel


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2 tbsp

2 tbsp2 tbsp0.5 tbsp2 tsp

1.5 tbsp2 tsp4 tsp2 tbsp

1.5 tsp2 tsp1 tbsp2 tsp

1.5 tbsp

8 oz1 oz4 oz

0.5 oz0.5 oz1.5 ea

0.25 cup0.5 cup0.5 oz0.5 oz4 ea

BAD BAD

tortilla chipssaltine crackerscandy hard or soft

ice creampotato chipspretzels

Amountchocolate barcorn chipsgraham cracker

liquorwine

Snacks

teriyaki sauceAlcohol Amount

beer

granulated sugarconfectioners sugarmaple syrup

relishsteak saucebrown sugar

jelly/jamplum saucemolasses

ketchupcocktail saucehoney

Condiments AmountBBQ sauce


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blocks 4Protein (cooked) Fat

chicken breast 4 oz almonds 12 eaturkey breast 4 oz avocado 4 tbspground turkey 6 oz macadamia nuts 4 eaveal 4 oz olives 20 eabeef 4 oz peanuts 24 eaground beef 6 oz walnuts 2 eaturkey bacon 4 oz olive oil 1.32 tspcorned beef 4 oz tahini 1.32 tspduck 6 oz guacamole 2 tbspham 4 oz sesame oil 1.32 tsplamb 4 oz sunflower seeds 1 tspground lamb 6 oz pistachio (kernel) 24 eapork 4 oz canola oil 1.32 tspground pork 6 oz cashews 12 eacalamari 6 oz vegetable oil 1.32 tsp

talapia 6 oz mayonnaise 1.32 tspclams 6 oz mayo light 4 tspcrabmeat 6 oz peanut butter 2 tspflounder/sole 6 oz peanut oil 1.32 tsplobster 6 oz bacon bits 6 tspsalmon 6 oz butter 1.32 tspscallops 6 oz half and half 4 tbspswordfish 4 oz cream, light 2 tspshrimp 6 oz cream cheese 4 tsptuna steak 4 oz sour cream 4 tspcanned tuna 4 oz tartar sauce 2 tspWhey protein powder (if you have too) 28 grams lard 1.32 tsp

whole egg 4 large veg shortening 1.32 tspegg whites 8 largesoy burgers 2 pattysoy sausage 8 linkssoy cheese 4 ozfirm tofu 8 ozsoft tofu 12 ozegg substitute 1 cupcheese 4 ozcottage cheese 1 cupfeta cheese 6 ozricotta cheese 8 oz

Zone Approved, but NOT Paleo Approved! DON'T EAT ANYTHING IN YELLOW!

Amount Amount


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Carbohydrate (raw) Carbohydrate (cooked)alfalfa sprouts 30 cup artichoke 4 smallbroccoli 8 cup asparagus 48 spearscabbage 9 cup green beans 4 cupcauliflower 8 cup black beans 1 cupcelery 8 cup broccoli 5 cupcucumber 4 (9 in) brussel sprouts 3 cuplettuce, iceburg 4 head cabbage 5.32 cuplettuce, romaine 24 cup cauliflower 5 cupmushrooms 12 cup chick peas (garbanzo beans) 1 cuponions 2.64 cup eggplant 6 cuppeppers 5 cup kidney beans 1 cupradishes 8 cup leeks 4 cupsalsa 2 cup lentils 1 cupsnow peas 3 cup onions 2 cupspinach 16 cup saurkraut 4 cup

tomato 4 cup spaghetti squash 7.98 cupapple 2 ea spinach 5.32 cupapple sauce 1.5 cup tomato sauce 2 cupapricots 12 small tomatoes 3 cupblackberries 2 cup yellow squash 5 cupcantalope 1 cup zucchini 5.32 cupcherries 28 ea oatmeal 1.32 cupfruit cocktail 1.32 cup dill pickles 12 (3 in)blueberries 2 cupgrapes 2 cup Combo Items*grapefruit 2 ea milk 4 cuphoneydew 2 cup yogurt 2 cup

kiwi 4 ea soybeans 1 cuplemon 4 ea soymilk 4 cupnectarine 2 eaorange 2 eapeach 4 ea & 1 block of carbohyratespear 2 eapineapple 2 cupplum 4 earaspberries 2.64 cupstrawberries 4 cuptangerine 4 eawatermelon 2 cup

*Note: combo items contain 1 block of protein

Try to stay away from tropical fruit. They have a high (glycemic) sugar index

Amount Amount

Amount

paleo zone packet

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