Foundations Part 1 - NUTRITION

I run one of the top Strength and Conditioning gyms in the City of Pasadena but my first post for the Pasadena Patch is not going to be about training…

We train hard at CrossFit Pasadena, and the new members that join our community get used to it fast.  You learn to embrace the constant state of progression from our training. It gets normal for our members to come in more and more each week for training.  As their technique and execution of the training movements we have them do get better, they learn to push harder.  Proficiency develops quickly in our training environment especially when the average client comes in to train 4-5 days per week.

There is nothing easy about making real, meaningful progress, especially when it comes to the fitness lifestyle.  Hands down, the hardest part is always the nutrition. Yes, that is what today’s post is about.

When I schedule an assessment with a client before they join the gym I ask a variety of questions.  After all, the more I know about them, the more I can help. After we work through the formalities I always ask our potential clients what their specific goal is.  The most common answer I get is, “I wanna be ripped!”

Really, who doesn’t want to be ripped?  

Most people think that reason people get 6-pack abs is because they have some sort of training secret that gives them the advantage over the rest.  Brad Pitt did CrossFit to train for Troy and the guys from the movie 300 used similar techniques and that must be the reason they looked the way they do, right?

The raw truth of the matter is that 6-packs are not made in the gym, they are made in the kitchen.  You don’t have to hire some celebrity trainer to become lean.  You do have to take a good long look at what’s on your plate.

You won’t get anywhere if you don’t change the way you fuel your body. The mentality shift from “Live to Eat” to “Eat to Live” is one of the most difficult aspects of training for most.  So how do you do it?  Well, you don’t you don’t have to join my gym to get the know-how.  Just keep reading.

Most people are not aware of what they actually eat throughout their day. Awareness takes time to develop.  It is for this reason that we don’t start everyone at the gym with a 100% clean diet right away.  The average person takes up to 6 weeks to develop a new habit and we work to guide our members as they build momentum with cleaning up their food. 

EATING CLEAN

If you ask anyone, they will tell you that they eat clean. If you ask them what “clean” is, you will never get the same answer.   A general guideline and standard needs to be set. 

Proteins

All protein should come from an Animal Source.  When you are looking for proteins at the market go by the notion of:  “If it had a mother, I can eat it.”  Focus on Butchered cuts and avoid processed proteins like deli meats.

For now, skip on the animal byproducts like Dairy.  We can get into that later.

Carbohydrates

This is typically the venue were people fail the most.  Clean and unprocessed carbohydrates fall into 2 categories:  Vegetables and Fruits

Vegetables should comprise of up to 80% of your carbohydrate consumption.  The greener the better.  Fruit should be consumed with reserve.

Avoid all processed grains and breads.

Fats

Seeds, Nuts and Oils.  Avocado, Coconut Meat, Coconut Oil , Olive Oil, Walnuts, Almonds and so on. You need them, so don’t avoid them!

Keep things simple. Use herbs and spices to season your food and avoid the sugary sauces.  You can find some amazing “paleo recipes” out there on the internet and even some food delivery services that will stay true to these guidelines.

The emphasis begins with quality.  Organic and Grass-fed are best.  Fresh and local, pesticide-free.   In the beginning I do not worry about how much my clients each or how often.  It’s all about the quality.  Once there is momentum behind the food choices they make, we then adjust the portions and timing to illicit different results.

Try this diet for 3 weeks without any breaks.  It takes that long to cleanse your body of anything that shouldn’t be in there.  You’re going to notice a few things happening:

INSULIN WITHDRAWAL

Its like quitting smoking.  You get tired, irritable and are not very fun to be around.  This does subside. This comes from a combination of your body not getting regular spikes of insulin throughout the day from ultra-refined carbohydrates and from your body adjusting it’s sources and utilization of energy. 

When you feel these intense carb cravings, the answer is not to consume carbs.  Drink plenty of water and add more Fat and Protein to your diet. When you brain tells you to eat carbs, it is really asking you to consume more energy.

REDUCTION IN BODYWEIGHT AND INFLAMMATION

Inflammation sucks. Most people have more food sensitivities than they know about. The majority of us have sensitivity to gluten, dairy and grains. Gluten can really mess up your insides.  (I personally look like I was stung by wasp whenever I consume gluten) If you follow these diet guidelines, you will also be eliminating Gluten from your diet.  You will notice a sharp reduction in your swelling and bloating combined with an initial weight loss of anywhere from 5-10% of your bodyweight.

Don’t be alarmed.  If you continue to drop more bodyweight, consume more food!  You want steady results that will take a while to earn and will last a long time.

SUPPLEMENTATION

Omega-3 Oils. Vitamin D, Magnesium and Zinc.

As you index your refrigerator and cupboards, remember that anything not fitting into these categories of Protein, Carbohydrates and Fat needs to go.  For starters, make sure that every meal you eat during the day contains all 3 nutrients.

EXAMPLE MEAL:

Chicken Breast (Grilled with Salt/Pepper/Garlic)

Steamed Broccoli

½ Avocado

Do not skip the fat.  Fat doesn’t make you fat.

Rather than bore you with the science behind this advice, I will just challenge you to hold true to this prescription for 3 weeks and post your results.

Remember, no matter how many hours you spend in the gym, you cannot out-exercise and bad diet.

Stay Healthy My Friends!

Coach Johnny

If you have any questions about this material, feel free to comment below.  You can also email me:

Johnny@crossfitpasadena.com

Or stop by the gym:

CrossFit Pasadena – Old Town

25 W. Valley St.

Pasadena CA 91105

626-405-2320