Free Zone Diet Information Site

The advanced design of the Elite Rings II makes them unique in the gymnastics world. These are the first rings designed from the ground up for fitness training. Now on sale for 10% off.

The Elite Ring Set from ringtraininging.com is an amazingly versatile piece of equipment. These are on sale now for $71.00 which is an good deal (usually 80.00). You might want to order them now if you are looking for something that is versatile, portable and allows scaled exercises for everyone from seniors to elite athletes.

All of the ring exercises are scalable from very, very easy to extremely difficult. For example:

• Support: this can be done by anyone; easy, support on toes, hard; support for time to failure.


• Push-up: easy, rings at chest height; hard rings inch off ground, feet elevated


• Body Row: easy, rings at head height; hard, low rings, feet elevated


• Dip: easy, low jump to support; hard, weighted dips

Of course the rings are essential for learning the muscle-up as well.

get them here.

Scientific research at Tufts-New England Medical Center has provided proof that all diets are effective if you can stick to them. Atkins - low carb; The Zone - low glycemic index; Ornish - low fat; Weight Watchers - low calorie.

But medical research has also proven that very few people can stick to any diet because of his or her appetite. So to be successful with a diet, appetite suppression is required.

The Dictionary defines "Appetite" as: "The desire for gratification of some want, craving, or passion." So "appetite" is eating and drinking for relaxation and pleasure.

Many people confuse appetite with hunger. Hunger is defined as "The body's call for nourishment." In other words, when the body needs energy, that's when you feel true on hunger.

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Quick update to yesterday.

I stuck to my plan, save a single glass of Red Wine, and I did not even have the extra blocks yesterday.

One week down, four to go.

Quick update:

I kept it to 14 high-protein blocks or less this week. No alchohol, no grains except Steel-cut oats. In fact here is all I had to eat this week:

1. Steel-Cut Oats
2. Milk
3. 96/4 beef
4. Eggs
5. Olive Oil
6. Vegetables
7. Marinara Sauce
8. Coconut milk
9. Spices
10. Coffee

I lost a few pounds and a half-inch off my waist.

I am craving some Manhattans at Cesar, and this is supposed to be my "cheat day" so we shall. see.

What a hottie! And that girl is not bad looking either...

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Seriously, Fellow CF trainer and Zoner Connie is undertaking the "Metabolic Diet", I'm going to try it too, but first I am really focusing on losing the lard. This is day four, and it is going OK so far. Just so long as I stay strict, I feel fine and have no cravings. We will see if I have the discipline to keep it up for another 33 days.

Check out Connie's blog here:

Fellow CrossFitter, Max and my sister Maria got into a bit of a heated debate at this Saturday's CFO birthday bash. What about? Fat. Yep, fat.
Like most Americans, she too has fallen for the out-dated and unfounded theory that dietary fat is what makes people fat and kills them. The argument is overly-simplistic and just plain false.

This all started of course when Max and I were discussing our fascination with Dr. Di Pasquale's Metabolic diet, which we have both committed to trying out. It is essentially a high fat/protein diet that limits your carb intake to 30g of active carbs/day Monday through Friday followed by two days of high carb intake. Basically, at the end of the week I will be meeting all my fat/protein/carb zone block requirements with a little variation. If all goes as well, this will promote a positive hormonal response that will help pave the way for some major fitness gains!


Here's how it's broken down:

Monday-Friday: High Fat/Protein Intake. Carbs not to exceed 30g/day and will consist primarily of leafy greens and vegetables.
The plentiful supply of fat causes a metabolic shift from primarily burning carbs to primarily burning fats. Insulin levels remains low (which increases GH release). Increased dietary fat is also linked to increased testosterone levels

Saturday - Sunday: High carb, medium fat (30..40%), low protein (10..15%).
This causes an insulin spike. While this can increase fat deposits, it moves more nutrients into your muscles, and has an anabolic effect. The important thing is to switch back to the high fat / low carb mode before you put on too much fat.
(Taken from Impulseadventures website).

Starting May 4th, and continuing thereafter on an ongoing basis CrossFit East Bay at Touchstone will offer a "Fundamentals" class at Sunday, Noon. This is an opportunity to learn the movements and Concepts of CrossFit in a relaxed and supportive environment. Folks new to CrossFit are encouraged to attend, and experienced CF'rs can feel free to drop in to brush up on basic skills. There will be a brief "finisher" workout at the end of each session, around 10 minutes. For more in depth training or specialization, CF East Bay offers personal training. Contact Max directly at 510-910-2919 or info@crossfiteastbay.com

First Sunday of the month:

• Basics CrossFit History and Concepts
• Basic Mechanics
• Air Squat
• Push-Up
• Kettlebell Press
• Kettlebell Swing

Second Sunday of the month:

• Zone Diet
• Hierarchy of athletic skills
• Wall-Ball
• Kettlebell Front Squat
• Kettlebell Deadlift
• Kettlebell Push-Press

Third Sunday of the month:

• Gaming the WODs
• Intensity Regulation
• Box Jump
• Pull-Up
• Kettlebell Clean
• Kettlebell Overhead Squat
• Pull-Up

Fourth Sunday of the month:

• Energy Systems
• "What about Cardio"?
• Double-Under
• Handstand Push-Up
• Kettlebell Snatch
• Kettlebell Clean & Jerk

I just finished a 6-week strength cycle, and while I am happy with my progress my body composition seems firmly stuck in the "healthy" range, which is not acceptable!

I'm at 176# and 16% bodyfat, or 149# lean mass. Based on my recent lifts I would estimate the following 1RMs:

Deadlift 388# (PR is 395 @ 193#)
Push-Press 182# (PR)
Squat 252# (PR was 300# @ 193#)
Bench Press 231# (PR was 287.5# a long time ago)
Hang Power Clean 177# (PR)

While my balance of strength and body comp is better than at most points in the past, I am way off my best recent comp of 13.5% bodyfat at 168# some months back, although I do have 3 lbs more muscle.


In a nutshell, here is my plan to shed the bodyfat and stay strong over the next five weeks:

1. Fairly strict zone, no grains besides steel-cut oats, no alcohol, lots of veggies
2. 14 blocks, 17 blocks on Saturdays (blocks will be "high-protein" blocks, using "slop factor")
3. Substitute "Sprint 8" for selected CF workouts, up to 4x per week
4. One heavy strength workout per week, to try to maintain lean mass (deadlift based)
5. Use FitDay to track and measure
6. Blog daily
7. Create negative calorie balance of 1000 calories per day.
   

Man I wish I had one of these yesterday!






I coached 20 people through "Quarter Gone Bad" and "Reverse Quarter Gone Bad" at the same time! That means there were people doing 15 seconds rest and 45 seconds work and people doing 45 seconds work and 15 seconds rest at the same time for 5 rounds of 3 movements each! That is 30 transitions! My brain hurts!

For the record this how it should be done:

:00 QGB GO!
:15 QGB REST, RQGB GO!
:00 RQGB GO, QGB GO!
:15 QGB REST, RQGB GO!

Repeat 13 more times...

My brain hurts...

Zone-wise I did well yesterday, 1 lb 96% lean beef, 1 lb broccoli, 1.5 cups marinara sauce, 1 cup milk, 2 glasses red wine.

Proper nutrition is the foundation of athletic performance and fitness. Without it, you can work out as hard as you are able to (which won't be very hard), many hours a week, and you will never progress beyond beginner-intermediate, if that. To quote Coach Glassman from "World Class Fitness in 100 Words": "Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat." Before you get too scared, I know many advanced and elite CrossFit athletes who follow such principals but include one or two "cheat" meals per week (beer, pizza, etc.).

I offer nutritional analysis and guidance to support your goals, whether they be to change body composition (gain muscle, lose fat or both) or to improve athletic performance. The cost is $150.00 and includes a copy of "FitDay" software. This is limited to four persons per week, and will be performed on a first come, first served basis. I will need you to write down everything you eat and drink for a period of one week. I will then spend an hour and a half with you, preferably at your home, so I can see what foods you have on hand and install FitDay on your PC. Not available for MAC.

I also offer total cold-turkey dietary transformation. The cost is $200.00. It includes everything above, and, in addition, I will mercilessly throw out ALL of the junk and unneeded carbohydrate in your home, and go shopping with you at you favorite supermarket to stock your home with 100% wholesome foods.

I don't work with vegetarians, we won't agree, you won't get very good performance, and I don't want to waste your time or mine, or take your money when I know I won't be able to help you.

Pay Here or:
Contact Me Here: info@crossfiteastbay.com
or simply email to info@crossfiteastbay.com with "Nutritional Analysis" in the subject line, and I will invoice you via Google Checkout with further instructions, or make alternative payment arrangements.

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Basic Principles

1. Eat animal protein with every meal and snack.

2. Eat 4-5x per day, either 3 meals and 2 snacks, or 4 meals, spaced out evenly.

3. Eat "Zone" proportions, 40/30/30 carb-protein-fat in every meal or snack.

4. Get the majority of carbs from low glycemic index sources, such as vegetables and certain fruits. Treat starches (bread, rice, etc.) as condiments and eat them in moderation.

5. Eat mostly whole foods. Anything packaged is not a whole food.

6. Practice "perimeter shopping". Whole foods are found on the perimeter of the supermarket, processed foods in the aisles.

7. Create opportunities for success. Stock your home with healthy foods and minimize junk. Carry food with you to avoid temptation.

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Online resources:

CrossFit & Zone Diet This is my training and nutrition blog, which I will be updating daily again, starting today.
Before/after CrossFit & Zone Diet

The Zone Diet This is the basis of most high-performing CrossFitter's diets.

Zone Block Chart

The Paleolithic Diet This is the "race car" of diets. Demanding, difficult and delivers stunning results when combined with the Zone. The basis of most elite CrossFitter's diets.

Robb Wolf Wonderfully opinionated CrossFit Nutrition Guru.

The Anabolic Diet Advanced dietary technology for the true fanatic, with a focus on building muscle and shedding fat.

The Naive Vegetarian

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Adult beverages in The Zone

If you drink alcohol, there is a definite hierarchy of beverages from OK to very bad.

Best to Worst:

1. Red Wine
2. White Wine
3. Spirits & Non-Sugary Cocktails ( Whiskey, Rum, Manhattan, Martini)
4. Dark Beer
5. Liquor (Grand Marnier, etc.)
6. Beer
7. Sugary Cocktails (Margarita, etc.)
8. "Calorie Bombs" (White Russian, Mudslide, etc.)

You should consider adult beverages to be carbs, and you should always eat protein with them and moderate other carb intake when drinking. For example one glass of red wine (3.5 oz) + one string cheese is a good choice.

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I offer nutritional analysis and guidance to support your goals, whether they be to change body composition (gain muscle, lose fat or both) or to improve athletic performance. The cost is $150.00 and includes a copy of "FitDay" software. This is limited to four persons per week, and will be performed on a first come, first served basis. I will need you to write down everything you eat and drink for a period of one week. I will then spend an hour and a half with you, preferably at your home, so I can see what foods you have on hand and install FitDay on your PC. Not available for MAC.

I also offer total cold-turkey dietary transformation. The cost is $200.00. It includes everything above, and, in addition, I will mercilessly throw out ALL of the junk and unneeded carbohydrate in your home, and go shopping with you at you favorite supermarket to stock your home with 100% wholesome foods.

I don't work with vegetarians, we won't agree, you won't get very good performance, and I don't want to waste your time or mine, or take your money when I know I won't be able to help you.

Pay Here or:
Contact Me Here: info@crossfiteastbay.com
or simply email to info@crossfiteastbay.com with "Nutritional Analysis" in the subject line, and I will invoice you via Google Checkout with further instructions, or make alternative payment arrangements.

Volumetrics is the best carefully researched diet plan, and "The Best Life Diet" is the best diet book, Consumer Reports says.

Volumetrics is based on the research of Penn State nutritional science professor Barbara Rolls, PhD. The Volumetrics diet stresses eating foods with low "energy density" — that is, foods with relatively few calories per portion. Such foods include fruits, salads, and soups.

The Best Life Diet, by personal trainer and exercise physiologist Bob Greene, stresses exercise and gives personalized advice, including recipes and a recommended eating schedule.

To rate the diet plans, "Consumer Reports" Senior Project Editor Nancy Metcalf and colleagues reviewed diet studies published in major medical journals. After Volumetrics, Metcalf's team ranked Weight Watchers, Jenny Craig, and Slim-Fast "very close together."

The report gave middling ratings to eDiets and to Barry Sear's The Zone Diet.

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