Ive been randomly showing you fairly balanced meals over the last month, just to show you that you can take fairly normal food and put it into quantities and rough ratios that are metabolically good for you you. Your system doesn’t really like being bathed in carb. It wants some, but probably not enough to match your current lust for cakes and donuts!
The aim of this series is to inspire the non cooks among you. To roast a chicken , shove it in the oven for about an hour. Buy a cheap meat thermometer, make sure it’s 70 degree, then simply weigh out a zone proportion ( 112g of chicken will give you 4 blocks according to the Zone diet)
We don’t assume that you have access to a pull up bar! But today we stayed in the flat because we have a pull up bar there (with rings on). We wanted to do a version of Cindy. The Crossfit workout of 5 pull ups, 10 push ups, 15 squats. AMRAP in 15 minutes (it should b 20 minutes, but Im 59, so I cut myself some slack now and then.)
In promoting the DWF, (daily workout and food) we follow the classic Crossfit 3 day on 1 day off. We work in a car park with just a dumbbell a kettlebell and a skipping room. In the square next door, we have access to some benches that we can step up onto or jump on.
Well, it looked ok, but may I introduce you to a bit of tasteless beef.
So, its 4 block of tasteless beef ( lovingly slow roasted for 3 hours: that was a waste of electricity), 3 blocks of potatoes at 150g, and some nice cabbage with a block of extra butter (between the 2 of us) chucked in, otherwise Kate won’t eat it.
looked ok, tasted of nothing.
This mornings workout was 20 box jumps (or step ups) 20 push ups, 400m run . As many rounds as possible in 15 minutes.
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On this basic regime, its work for 3 days, rest on the 4th: ( btw DWF means “daily workout and food”)
I set the workouts based on the assumption that you have some dumbbells, a kettlebell and a slipping rope. Ideally you need to add dedicated strength workouts and gymnastics to your regime, but this workout aims to sling together enough elements to do a high intensity session. Often it’s the intensity of the session that will drive fitness results.
To be obvious , this regime doesn’t include pull ups, dips , olympic or power lifts, so it’s not a complete regime, but it gives your lower half, heart and lungs a time.
Each day, I try and give you some eating guidance based on the zone diet. Today, its some general information, a lazy cut and paste, about the zone diet (from the Crossfit Journal, issue 21)
“A block is a unit of measure used to simplify the process of making balanced meals.
7 grams of protein = 1block of protein 9 grams of carbohydrate = 1 block of carbohydrate 1.5 grams of fat = 1 block of fat (There is an assumption that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 grams.)
When a meal is composed of equal blocks of protein, carbohydrate, and fat, it is 40 % carbohydrate, 30 % protein and 30% fat.
lists common foods, their macronutrient category (protein, carbohydrate or fat), along with a conversion of measurements to blocks.
This “block chart” is a convenient tool for making balanced meals. Simply choose 1 item from the protein list, 1 item from the carbohydrate list, and 1 item from the fat list to compose a 1 block meal. Or choose 2 items from each column to compose a 2 block meal, etc.
Here is a sample 4 block meal:
4 oz. chicken breast 1 artichoke 1 cup of steamed vegetables w/ 24 crushed peanuts 1 sliced apple
This meals contains 28 grams of protein, 36 grams of carbohydrate, and 12 grams of fat. It is simpler, though, to think of it as 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat.“
Even if you are going to slop on the couch, see if you can sneak in a bit of better movement.
Here are some action picks from todays curry task. Everything you need to make a 4 block curry meal, with a bottle of beer.
Using yesterdays pulled chicken and some stock made from the bones, it was chicken curry time. 93g of rice (3 blocks) 120 g of chicken (4 blocks) buried in a sauce of stock and tomatoes, plus tomato puree with onions, ginger, toasted and crushed cloves, coriander, garlic, curry powder and a bit of coconut milk powder.
This sort of meant there was room for an extra 9g carb block (1 block). I sneaked in a beer at 12g of carb, so 3 g over But I knew I was going to do this so I slightly cut back a previous meal.
Nice, but I should have put a bit of chilli in. For me the ginger and clove is enough of a bit, but today it would have been better with a bit of chilli.
An escalating ladder of 1 D/B snatch L&R, 1 push up, 5/10 V sit ups. Then 2 D/B snatch left/right, 2 push ups, 5/10 V sit ups ( 5 for kate, 10 for me.) The V sit up work stays the same each round) ( next round is 3 D/B 3 push ups)
As high up the ladder as you can as you can get in 13 minutes. Depending on the stimulus, you may want a light, medium or heavy dumbbell.