Today, Sept 26th, 2008 is the start of the Crossfit flab challenge. I got another fullbody scan from Bodycomp Imaging, I have a new food plan and a new set of goals. My diet hasn’t improved much since the summer time, as you can probably tell from the last few weeks of food logs.
However, I have dropped 0.5% more body fat since my last scan, and unfortunately some lean mass as well. The problem is that I’ve been eating too many carbs and too little protein and fat. Our guest speaker today, Skip Chase of Mt. Baker Crossfit gave a great talk about eating right. I’ll sum it up for you, eat the Zone diet. No sugar, get all carbs from veggies and fruits, eat fats, eat protein. Oh yah, skip the trans fats, no hydrogenated oils and supplement your diet with fish oils.
I have to eat 17 zone blocks a day. However, since I want to put on muscle and drop fat I’m going to eat more protein and fat and less carbs. Kelly Frankson, our resident o-lifting guru, gave me a fantastic bit of advice:
- For the 17 fat/protein blocks use those as a minimum that I should be eating everyday. So I need to eat at least 119g of protein and 26 grams of good fat a day. Whoa, that’s a lot.
- For the 17 carb blocks, use those as a maximum. So I need to keep carb intake under 153g a day. Which should be pretty easy.
So this weekend I’ll be tweaking my nutritional plan. Taking out all the sugars, putting together meals with lots of protein and fats, carbs only from fruits and veggies and documenting it all here. My goal is to gain weight, and if possible lose body fat. I was aiming for 9% body fat, but if I can drop down to about 12% bodyfat this year… sweet!
On an achievement note today I set a new personal best for the Squat Clean. Here’s a video. I was aiming for 175lbs today but broke that with a 180lb squat clean. Current bodyweight is 171lbs. I was very proud of this! :)
Also in the heat of the Crossfit moment I committed to the 75 burpee challenge. Our Flab Challenge is 75 days long. On day 1, do one burpee. On day 2, two burpees, and so on to day 75. Weee…fun.