FOOD AS FUEL (quick tips)

EAT – meat and vegetables, nuts and seeds, some fruit, little starch and no sugar in 4-6 meals per day.

EAT – enough to support exercise but not body fat.

MAINTAIN – blood sugar levels.  Avoid energy and sugar highs and lows.

DRINK – 50-60% of your bodyweight in ounces each day.

KISS – keep it simple, stupid!

KEEP – a ready supply of foods available to make Zone snacks and meals.

(i.e. – don’t get caught with your pants down)

BLOCK – a unit of measure used to create balanced meals

–         7 grams protein

–         9 grams carbohydrates

–         3 grams fat

PROTEIN – identify this first in every meal

FAT – use quantity as your “control rod” (+/- as needed to adjust energy levels, satiety, and “leanness”)

CARBS – eat plenty of fruits and vegetables, go easy on starches, pastas, breads, cereal, grains


–        Shop around the edges of the store, not in the aisles

–        Look for “certified” organic whenever possible

–        Nut Butter – Laura Scudder’s or any natural peanut/almond/cashew butter

–        Meats – organic, grass pasture, free-range cows, no hormones or antibiotics

–        Chicken/Poultry – free-range, cage-free

–        Yogurt / Kefir – plain flavored only – add fruit if you need flavor

–        Milk – raw, whole milk whenever possible

–        Eggs – free-range, cage free chickens

–        Bread – avoid “enriched” flour in ingredients;  look for sprouted grain or whole grain

–        Saturated Fats – as long as you’re strict with your sugar/carb intake, don’t worry about them

–        Fats – olives, olive oil, nuts, seeds, avocados

Five rounds each for max weight of:
5 Deadlifts
5 Hang cleans
5 Push presses
5 Front squats

The same weight is used for each movement and the barbell must not rest on the floor.  You can rest in the rack position or at the hang but not on the ground.

AMRAP 12 of
10 K2Es
20 Situps