On this basic regime, its work for 3 days, rest on the 4th: ( btw DWF means “daily workout and food”)

Repeat.

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.

Pages 3 and 4 of the attached document

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.