w w w. btb f i t n e s s .

c o m

this journal belongs to

BTB crossfit

FC1

LogBOOK

Our common goal is ELITE FITNESS

Fitness is more than just a sculpted physique;
it is a state of mind and a way of orienting
oneself in the world. To be physically fit is
to embody elite character traits like honor,
courage,

discipline,

integrity,

dedication,

virtuosity and joy. Our mission at BTB is to

provide you with the worlds most effective
training, giving you the tools to join our
ranks as the fittest athletes in the world.

the how to sheet

How to use the BTB CrossFit Classes:
a. T
 he CrossFit HQ prescription is to workout 3 days in a row with 1 day off
in between. Our programming mimics that with 3 workouts in a row and
then 1 rest day workout. Some find this schedule to work perfectly for
them. However, it is perfectly acceptable to tweak this for your goals. If
you are feeling tired or overtrained, take a day off!
b. A
 TTITUDE- Cheer others on, clap and give high 5s- it will improve YOUR
results.
c. Be responsible.

Choose weights according to your ability AND mind set that day.

Stay alert, awake, and fully engaged in class.

 ick up after yourself- re-rack weights, put away boxes, re-hang

P
rubber bands, etc

 lean up after yourself- bring a workout towel and/or use the

C
antiseptic wipes provided to clean up any sweat or chalk.

d. B
 e honest with your numbers both in your Workout Journal and in times/
reps in class.
e. Create a plan to train CrossFit style at home.
f.

 se the website daily to watch for upcoming info, workouts and posting
U
comments.

g. Participate in all seminars and events- they will really help your training.

How to use THE WORKOUT JOURNAL:

a. B
 ring it to every class without fail. If it is worth doing, it is worth writing
down.
b. Fill it out after the workout- be specific with each appropriate area.
c. T
 rack what you do when youre not with us- write your workouts,
progress, challenges and epiphanies **VERY IMPORTANT**

BTB crossfit

LogBOOK

d. U
 se every page and field- just because you dont like to track something
doesnt mean that its not important. Remember that if it is not written
down, it does not exist!
How to use your PRIVATE SKILL LESSONS:
a. Schedule them in advance- must be at least 72 hours.
b. Come prepared with your intention and goal for that hour.
c. If you must reschedule and dont call or e-mail 24 hours in advance, it is
considered used.

BTB crossfit

LogBOOK

workout log
baseline 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
date:
time:
notes:

crossfit girls
angie 100 pull ups, 100 push ups, 100 sit ups, 100 squats
date:
time:
notes:

annie 50-40-30-20-10 double unders, sit ups

date:
time:
notes:

barbara 5 rounds: 20 pull ups, 30 push ups, 40 sit ups, 50 squats, 3 min rest b/t rounds
date:
time:
notes:

cindy AMRAP in 20 mins: 5 pull ups, 10 push ups, 15 squats

date:
rounds:
notes:

chelsea 5 pull ups, 10 push ups, 15 squats, every min on the min for 30 mins
date:
time:
notes:

diane 21-15-9 deadlift (men: 225#, women: 155#), handstand push up

date:
time:
notes:

elizabeth 21-15-9 cleans (men: 135#, women: 95#), ring dips

date:
time:
notes:

eva 5 rounds: 800m run, 30 2 pound kb swings, 30 pull ups

date:
time:
notes:

BTB crossfit

LogBOOK

fran 21-15-9 Thrusters (men: 95#, women: 65#), pull ups

date:
time:
notes:

grace 30 reps of clean and jerk (men: 135#, women: 95#)

date:
time:
notes:

helen 3 rounds: 400m run, 21 kb swings (men: 55#, women 35#), 12 pull ups
date:
time:
notes:

isabel 30 reps of snatch (men: 135#, women 95#)

date:
time:
notes:

jackie 1000m row, 50 thrusters (45#), 30 pull ups

date:
time:
notes:

karen 150 wall balls (men: 20#, women: 14#)

date:
time:
notes:

kelly 5 rounds: 400m run, 30 box jumps (men: 24, women: 20), 30 wall balls (men: 20#, women: 14#)
date:
time:
notes:

linda 10-9-8-7-6-5-4-3-2-1 reps of cleans (3/4 bw), bench press (bw), deadlift (1.5 bw)
date:
time:
notes:

lynne 5 rounds for max reps: bench press (men: bw women: bw), pull ups
date:
time:
notes:

BTB crossfit

LogBOOK

mary AMRAP in 20 mins: 5 hand stand pushups, 10 1-leg squats, 15 pull ups
date:
rounds:
notes:

nancy 5 rounds: 400m run, 15 overhead squats (men 95#, women 65#)
date:
time:
notes:

nicole AMRAP in 20 mins: Run 400m, max rep pull ups- score # of rounds and pull-ups
date:
rounds:
notes:

the crossfit hero workouts

badger 3 rounds: 30 squat cleans (men: 95#, women: 65#) 42 pull ups, 15 OH squats, 30 pull ups 9 OH squats, 18 pull ups
date:
time:
notes:

daniel 50 pull ups, 400m run, 21 thrusters (men: 95#, women: 65#), 800m run, 21 thrusters, 400m run, 50 pull ups
date:
time:
notes:

erin 5 rounds: 15 dumbell split clean (men: 40#, women: 20#), 21 pull ups
date:
time:
notes:

griff Run 800m, run 400m backwards, run 800m, run 400m backwards for time
date:
time:
notes:

jason 100 squats, 5 muscle ups, 75 squats, 10 muscle ups, 50 squats, 15 muscle ups, 25 squats, 20 muscle ups
date:
time:
notes:

josh 21 OH squats (men 95# women 65#), 42 pull ups, 15 OHS, 30 pull ups, 9 OHS, 18 pull ups
date:
time:
notes:

BTB crossfit

LogBOOK

joshie
date:
time:
notes:

mr. joshua 5 rounds: Run 400m, 30 GHD sit ups, 15 reps deadlift (225#)
date:
time:
notes:

jt 21-15-9 Handstand push ups, ring dips, push ups

date:
time:
notes:

michael 3 rounds: 800m run, 50 back extensions, 50 sit ups

date:
time:
notes:

murph run 1 mile, 300 squats, 200 push ups, 100 pull ups, run 1 mile
date:
time:
notes:

nate AMRAP in 20 mins: 2 muscle ups, 4 handstand push ups, 8 kb swings (2 pood)
date:
rounds:
notes:

randy 75 reps power snatch (men: 75#, women: 55#)

date:
time:
notes:

ryan 5 Rounds: 7 muscle ups, 21 burpees- each terminating in a 12 inch jump

date:
time:
notes:

BTB crossfit

LogBOOK

miscellaneous workouts
fight gone bad 3x 1 min each, 1 min rest between rounds: wall ball (20# men 14# w), sumo deadlift high pull (men 75# w 55#)
box jump (20#), push press (75# men 55# w), row

date:
reps:
notes:

tabata this 8 rounds of 20 secs work, 10 secs rest of each exercise: row, squat, pull ups, push ups, sit ups
date:
reps:
notes:

date:
time:
notes:

date:
time:
notes:

personal benchmarks
pull ups
date:
reps:
notes:
dips/ring dips
date:
reps:
notes:
muscle ups
date:
reps:
notes:
rope climb
date:
time:
notes:
push ups in 2 mins
date:
reps:
notes:

BTB crossfit

LogBOOK

tabata squats
date:
reps:
notes:

sit ups in 2 mins

date:
reps:
notes:

handstand push ups in 2 mins

date:
reps:
notes:

l-sit continuous time, or total time within 2 mins

date:
time:
notes:

back squat
date:
weight:
notes:

front squat
date:
weight:
notes:

overhead squat
date:
weight:
notes:

deadlift
date:
weight:
notes:

clean
date:
weight:
notes:

BTB crossfit

LogBOOK

bench press
date:
weight:
notes:

500 m row
date:
time:
notes:

1000m row
date:
time:
notes:

400m run
date:
time:
notes:

800m run
date:
time:
notes:

5K run
date:
time:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

BTB crossfit

10

LogBOOK

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

BTB crossfit

11

LogBOOK

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

BTB crossfit

12

LogBOOK

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

BTB crossfit

13

LogBOOK

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

BTB crossfit

14

LogBOOK

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

BTB crossfit

15

LogBOOK

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

BTB crossfit

16

LogBOOK

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

BTB crossfit

17

LogBOOK

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

wod:
date:
result:
notes:

BTB crossfit

18

LogBOOK

fuel
Why pay attention to your Fuel?
1. Youll look better (lean mass increases and fat mass decreases)
2. Y
 oull feel better (more energy, less sickness, increased mental clarity
and alertness)
3. Y
 oull increase your athletic performance and decrease your recovery
time between workouts.
What should you eat? CrossFit HQ put it very simply: Eat meat and
vegetables, nuts and seeds, some fruit, little starch and no sugar. Seems
simple, right? It actually can be!
At BTB we have three different Fuel options for you. All three have pros/cons
and varying levels of difficulty. Each option needs to be adjusted for your
lifestyle. Each option will most likely need to be tweaked if you change your
workout intensity or body fat. Nothing is written in stone. Play with different
options and see what happens! Talk to different members at the gym to see
what theyve done or tried. No matter what option you choose, be aware
that you should pay attention to how you are fueling your body. To make a
change in your body (blood chemistry and physique), you must understand
that the change comes from 50% workout and 50% fuel. If you are ignoring
either, you will only go so far. You cant out-work a crappy diet! Last but not
least, if you are CrossFitting several days a week, it is imperative that you
fuel your body properly. Even more so than when you were sitting on the
couch!
The Fuel Continuum & How Do I Decide Which Option to Follow?

Bootcamp
Zone
Paleo

SAD

Paleo/Zone

(Standard American Diet)

BTB crossfit

19

LogBOOK

At the Paleo/Zone end of the diet, you are living in optimal health and
wellness. Optimum performance is your goal. Most of us live somewhere a
little less dialed in, usually focusing on the quality of our food and making
good food choices with a few cheat meals here and there. You must choose
the plan that is the right fit and works for you.
Tips for Success:
-

 lan ahead. Shop early and shop often. Have plenty of options on hand
P
both in the refrigerator and freezer.

Keep hydrated. Drink several glasses of water each day.

-

 et plenty of rest. At least 8 hours. In a very dark room, if you can. This
G
will help you lose body fat and maintain muscle mass. No kidding.

-

 ecommended Products/Supplements. We do suggest taking a quality

R
Omega 3 fish oil. Please consult with your physician to be sure this is
the right option for you. When choosing a fish oil product it is imperative
that you choose a well tested brand. Both The Zone (www.zonediet.com)
and Kirkland brands (found at Costco) have been extensively tested for
impurities etc.

o

-

It is possible to get headaches from too much fish oil. If you get one,
stop taking the fish oil for several days. Start again with one capsule for
a few days, then two. Ramp back up to one capsule below your normal
amount. If you do well there, stay there! If not, back off again until you
find the amount that is right for you.

 ow much to take? Generally you should consume 1 gram of Fish

H
Oil for every 20 pounds of body weight. So if you weigh 100 pounds,
you would take 5 grams of Fish Oil.

SHOPPING/GROCERY RECOMMENDATIONS (Paleo: peanut butter, milk,

yogurt and breads are not recommended).

Shop around the edges of the store, not in the aisles

Look for organic whenever practical

o

 ut Butters- use natural macadamia/almond/cashew butter, better

N
yet eat walnuts!

o

 eats grass-fed and finished, pasture, free range cows, no

M
hormones/antibiotics.

o

 hicken/Poultry/Egg s- free-range, cage free, high omega 3 content

C
(aim for 100 mg/egg or higher)

Fats - olives, olive oil, nuts, seeds, avocados

BTB crossfit

20

LogBOOK

Zone or BC Diet only:

o

 ogurt - plain flavored only. Greek yogurt gives you more protein
Y
bang. Add fruit if you need flavor.

o

 ilk - raw from a trusted source. Be careful here! 1 - 2% milk

M
whenever possible

o

 read - avoid enriched flour in ingredients; look for sprouted grain

B
or whole grain

o

 eanut Butter - use natural peanut/almond/cashew butter, better yet

P
eat walnuts!

How to use the Fuel section of the logbook: Enter everything you put in your
mouth into the Fuel Log. If you are not using blocks, ignore that section.
See how you feel after each meal. Make notes and check back through
your notes often. This is the best way to see if you need to make changes.
Ask a BTB instructor to hold you accountable. Show your food log to your
instructor before each class. Ask for feedback.
FUELING OPTION #1: The Boot Camp Diet by BTB. This diet is designed
for someone new to making good food choices. If this is the first time you
have paid attention to your fuel, start here!
Here are the food basics:


 at one serving of protein with each meal. That means that if you eat
E
some whole wheat crackers, you should also eat a hard-boiled egg. Or if
you have a fruit such as an apple, you want to eat some cottage or string
cheese as well.

 dd a serving of vegetables to at least three meals. That could include a

A
small salad, carrots, broccoli, some collards, etc.

 at every two or three hours. This usually means 3 medium sized meals
E
and 2 snacks. Eating frequently guarantees you will not get hungry.

 void alcohol. Alcohol decreases your metabolism rate and dehydrates

A
you. Please try to lay off the booze while you are in this program.

 ydrate, hydrate, hydrate! We cant say this enough. Your body needs
H
fluids to keep moving and prevent cramping.

Confused about what to eat and why youre eating it? The key is to combine
food groups correctly and keep portion sizes small. Remember, you should
be eating 3 meals and 2 snacks a day, and they should be spread out evenly
across time. You should have a lean protein with every meal and snack.

BTB crossfit

21

LogBOOK

Why do we combine foods?

Carbohydrates(vegetables, fruits, whole grains, rice, bread, pasta) eaten
alone are digested quickly and cause you to feel hungry soon after youve
eaten. Adding protein and a little monounsaturated fat helps slow that
process down. Tip: When sitting down to a meal, eat your lean protein first.
You will find you are satiated quicker.
Rules of the Road:
Cheat meals: We want you to stick with the meal plan as best you can,
using your will power to avoid sweets, fatty foods and alcohol. But we know
everyone slips sometimes. Thats why we allow you a cheat meal here and
there. You are allowed 3 cheat meals per week. A cheat meal is one serving
of the foods listed in the Foods To Avoid category.
Try to eat within an hour of waking up or working out .
Check labels for sugar and sodium levels. These are hidden in many foods
and can be detrimental to your results.
Plan meals in advance so you are not tempted to eat fast food or grab
something out of the vending machine. Carry a small cooler or load up your
refrigerator at work with the following: pre-made meals, protein bars and
shakes, fruits, veggies and low fat cheese sticks.
If you dine out, ask the server to put half in a to-go box before bringing it out.
Ask for what you want and try to stick to the program. For example, if you
do not see grilled or baked chicken on the menu, ask for it anyway, most
restaurants can accommodate special requests.
To break it down further, we are going to outline each food group and the
foods within each that are okay to eat while in this program.
PROTEINS (1/3 of your plate)
Wild salmon*

Tuna steak

Shrimp

Ground turkey (lean)

Pork tenderloin

Lean Ham

Veggie dog

Cottage cheese

Buffalo

Tuna (canned in water)

Tilapia

mignon Veggie bacon

Turkey bacon

Chicken breast (no

Halibut

Egg whites

skin)

Grouper

Filet

Protein

Ham (extra lean)

Swordfish

powder

Soy burgers

Tofu

Whole Eggs

Mahi Mahi

Egg Beaters

(check label, must contain

Ground beef (95%

Seabass

at least 100 mg Omega3 in

lean+)

Turkey breast*

each egg)

Yogurt (Greek)

Milk (1% or less)

BTB crossfit

22

LogBOOK

FATS
Avocado

Sunflower Seeds

Coconut Oil

Pecans

Cashews

Almonds

Olive Oil

Walnuts Macadamia

Almond Butter

Guacamole

Nuts

Cashew Butter

carbohydrates (choosing fruits and vegetables as your carb source - over starchy
grains & pastas - will increase your results!)
Apples

Sourdough Bread

Peaches

Oatmeal Soba noodles

Whole grain bread

Plums

Blueberries

Pumpernickel Bread

Pomegranates

Blackberries

Cherries

Raspberries

Whole Wheat Tortilla

Cantaloupe

Strawberries

Apricots

Grapefruit

Oranges Sweet Potato

Whole Grain Pasta

Grapes

Beans

Whole Grain Cereals

Honeydew Melon

Kashi Cereals

Kiwi

VEGETABLES (also carbs) Have at least three servings per day and eat a rainbow of foods,
meaning a variety of colors. Veggies can be fresh or frozen.
Asparagus

Tomatoes

Spinach

Eggplant

Radish

Brussel Sprouts

Swiss Chard

Green Beans

Zucchini

Broccoli

Artichoke

Bell Peppers

Mushrooms

Snow Peas

Collard Greens

Dark green and leafy

Romaine Lettuce

Carrots

lettuce

Arugula

Onion

Cucumber

Pumpkin

Celery

Yellow Squash

Snap Peas

Leek

Okra

Cabbage

Field Greens

Spaghetti Squash

BTB crossfit

23

LogBOOK

Alcohol

Raw Sugar

Sour Cream

Cookies

Potato Chips

Cream Cheese

Pies

French Fries

Margarine

Brownies

White Bread/Pasta/

Fried Foods

Candy

Rice

Dark meat

Doughnuts

Mayonnaise

poultry

Ice Cream

Vegetable Shortening

Hot Dogs

Butter

High-fat sauces and dressings unless made with Olive Oil

High fat bacon and other meats. Avoid skin on all meats.

BTB crossfit

24

LogBOOK

3 Day Example BootCamp Diet

Day 1:
Breakfast:

2 Eggs Scrambled with a dash of mozzarella cheese

3 Slices of Turkey Bacon

1 Cup of Grapes

Cup of Low Sugar Mandarin Oranges

10 Almonds

Snack:

1 String Cheese

3-4 Walnuts

cup of Raspberries

Lunch:


 aco Salad (without the shell): Cover plate with lettuce (iceberg); Add
T
cup of black beans; 4-5 ounces of shredded chicken; cup of corn;
green pepper chopped; A little bit of red onion diced; Salsa (as much as
you want); Add a dollop of guacamole or a few slices of avocado; Add a
little Balsamic Vinaigrette if needed

Snack:

2 Slices of Deli Turkey

1/2 Apple

1 tbsp. of peanut butter

Dinner:

Grilled Mahi Mahi

Salsa

1 cup of steamed Broccoli

 cup of grilled Asparagus (Make sure to cook veggies and meat with
1
olive oil for your fat)

BTB crossfit

25

LogBOOK

Day 2:
Breakfast:


 urkey Hash: Cut up mushrooms, broccoli, onions and red peppers into
T
little squares and with about 1 tbsp of olive oil, place in a frying pan and
heat; Add 4 ounces of diced turkey breast until brown;

Add 1 tbsp. of almond butter on the side of your plate

Add 1 cup of grapes

Snack:


 cup of Low-Fat Natural Yogurt (check ingredient list to avoid added

sugar, plain Greek yogurt is best)

Handful of sliced almonds

scoop of protein powder (make sure it is sugar free)

1 cup of a fresh berries

Mix and eat

Lunch:


 Low Fat/Low Carb Whole Wheat Tortilla Wrap 2 tsp. of Mayo; 2 tsp.
1
of Mustard; 4 Ounces of deli chicken breast; 1 slice of 2% American
Cheese; 2 Slices of tomato; Lettuce

Serve with a cup of blackberries

Snack:

2 ounces of chicken breast

1 cup of strawberries

Macadamia Nuts

Dinner:

4-6 ounces of Filet Mignon grilled

1 Sweet Potato with butter and cinnamon

cup of steamed cauliflower

BTB crossfit

26

LogBOOK

Day 3:
Breakfast:


 panish omelet: Sautee mushrooms, onions, and spinach in olive oil;

S
Then, scramble 3 fresh eggs with it; Add a dash of mozzarella cheese;
Add cup of black beans; Top with Salsa

Serve with a side piece of fruit and 10 almonds

Snack:

Apple

2 tbsp. of Fresh Peanut Butter

Lunch:


 una Fish Salad: On a bed of fresh romaine lettuce, add 1 can of Tuna
T
Fish; cup of Blueberries; cup of Celery; cup of broccoli; 1 Handful
of Sliced Almonds; Low Fat Ranch

Snack:

2 slices of Turkey Breast

Handful of Baby Carrots

5 Cashews

Dinner:


 BQ Chicken: Marinate a 4-6 ounce piece of boneless, skinless chicken

B
breast in low sugar bbq sauce and grill

Serve with a side salad and Grilled Asparagus and Brocollini

BTB crossfit

27

LogBOOK

FUELING OPTION #2: The Zone Diet by Barry Sears

The premise of this diet is to treat food as a drug. Food has the ability
to increase and decrease certain hormones. By balancing your intake
of Carbohydrate, Protein and Fat, you will balance these hormones and
therefore find yourself in The Zone where you will feel better, think better and
ultimately look better. Many of our clients have found The Zone to be very
effective in terms of body fat loss, lean mass maintenance and performance
enhancement. We will be describing the basic zone and then some options
for tweaking The Zone as the basic version of the Zone will not work for all
goals.
Getting Started:
a. Buy a scale highly recommended
b. Make sure you have measuring cups & spoons (suggest 2 sets)
c. Stock up on Tupperware
d. S
 ee the body type/zone block calculator from CF Journal 21 included
as Appendix A of this log book. This is usually much more accurate than
the Zone Calculator on Zonediet.com
e. Review Zone Block Food Lists in Appendix B
f.

 one Books and Recipe Books get some. Recommendations:

Z
Mastering the Zone is the easiest to understand. A Week in the Zone,
very easy.

g. C
 heck out www.zonediet.com Best resource for food lists, recipes, tips &
tricks. You can also order prepared zone food such as shakes, bars, fish
oil etc.
The easiest approach (and the approach we REALLY recommend): the
Eyeball to Plate Method. Choose a plate that is 9 inches in diameter. Fill the
sections using food from Appendix B in the back of this book.

On 1/3rd of your
plate, put a piece of
lean protein the size
and thickness of your
palm.
Examples: skinless
chicken, fish, egg
whites, tofu.

Fill the remaining

2/3rds of your plate
with fruits and/or
vegetables.
Most fruits and
vegetables are fine,
but avoid things like
corn and bananas.

BTB crossfit

28

LogBOOK

Add a dash of
heart-healthy
monounsaturated fat.
Examples: Olive Oil,
Almonds, Avocado.
Avoid trans-fats.

Dialing the Zone in with BLOCKS (a block is a unit of measure used to

simplify the process of making balanced meals) :
Basic Rules:
1. M
 ake sure most of your carbs come from fruits & veg, use grains,
starches, pasta and breads as condiments. Try to keep grains etc to no
more than 25% of total carb consumed at any meal
2. Never let more than 5 hours go by without eating a zone meal or snack.
3. Always eat a Zone breakfast within one hour of rising.
4. Always have a small Zone snack before you go to bed.
5. Timing: 7 am bfast, 12 noon lunch, 3-4 snack, 6-8 dinner, 10-12 snack.
Figure out how many blocks you need. See Appendix A or use the formula:
-

Weight:

Body Fat:

Total Body Weight x Body Fat % = Body Fat Weight

Total Body Weight Body Fat Weight = Lean Body Mass

Lean Body Mass x .7:

Divided by 7 =: __________ Blocks

Zone Block distribution: If you are a 16 Blocker, your day might look like this:
4 Blocks for Breakfast
2 Block Snack
4 Block Lunch
4 Block Dinner
2 Block Snack
You need to play with this depending on your hunger throughout the day. If
you are not a big breakfast eater but are hungry at night you might consider:
2/2/4/5/3
What exactly does 16 blocks mean? Lets start with what 1 block means. A
block combines one serving each of Carbohydrates, Protein and Fat in one
measure.
Inside each block is: 7 grams protein - 9 grams carbohydrate 1.5g fat (3
grams fat if protein source is non-fat; aka whey protein)

BTB crossfit

29

LogBOOK

For example 1 Zone Block translates to:

-

Protein: 1oz Chicken (aka 7g pro)

Carbohydrate: Apple (aka 9 g carb)

Fat: 3 almonds (aka 1.5 g fat)

To make a one block meal or snack you will choose one item from the Carb,
Protein and Fat sections below. If you are making a 4 block meal, you will
choose 4 items from each section. You will note that the block sizes for
some of the carbohydrates is quite a bit of food. For example, you COULD
choose broccoli from the carb section and have 2 cups of raw broccoli for
one of your carb blocks. However if you are making a 4 block meal, that
would mean you would need to eat 8 cups of raw broccoli to attain your carb
requirement for that meal! A good way to solve this is to have 1 block of
carbs from broccoli (2 cups) + cup black beans + cup of blackberries &
7 cherries. Obviously, there are a plethora of ways to put this together! See
extensive food lists and menu suggestions in the Appendix of this log book.
Special Cases (info from Robb Wolf):
1. C
 arb Zombie: This person finds herself always hungry on the Zone. She
is also not losing weight like she wants. The Zone is really hard for her
and she feels defeated. She is most likely eating dense carbs like sweet
potatoes, fruits, breads etc. If this occurs, switch out the higher density
carbs for veggies like broccoli, cauliflower, and greens AND delete one
block of carb and replace with 3 blocks of fat. You can play with this.
Here is an example day from Robb Wolf where he removed 4 blocks of
carb and replaced it with 3 blocks of fat: A 10 Block Day




Totals:

3P
3P
2P
2P
10P

2C
2C
1C
1C
6C

6F
6F
6F
6F
24F

Once the Carb Zombie reaches her desired level of leanness, her fat may
need to be increased from 3 to 5x her base 10 block levels.
Skinny Boy TWTBH (that wants to be HUGE): Start with base zone for one
week. If you are at 16 blocks it looks like this:
a.
b.
c.
d.
e.
f.

Week 2 16 blocks @ 5x fat

Week 3-4 18 blocks @ 5x fat
Week 5-8 20 blocks @ 5x fat
Week 9-11 22 blocks @ 5x fat
Week 12-15 24 blocks @ 5x fat
Week 16-17 26 blocks @ 5x fat

BTB crossfit

30

LogBOOK

Approximately every 6th day go all the way back to your base zone. This
means 16 blocks of everything, even fat. This day will probably be tough. The
entire program is tough. Be prepared to eat and eat and eat. You will most
likely need to use shakes, bars, olive oil, coconut milk, nut butters, nuts. You
might consider probiotics at each meal to help with GI issues. You might find
it helpful to put 50% of your carbs in your post WOD meal. You might not
feel good, the extra fat may mess with your GI tract, your performance will
most likely suffer. You will also gain body fat along with lean mass. This is to
be expected. However, if you are really gaining too much fat, cut one carb
block and add 3 blocks of fat. You can do this up to 25% of your carbs.
This is a time when you are eating for vanity and that is okay. However, this
is not a place you want to stay indefinitely. This is not optimum health and
performance by any means, but it is a means to a reach a goal.
To read even more on the topic of gaining mass and the side effects check
out Mass! In Performancemenu.com Issue 17 as well as 42 Ways to Skin
the Zone in Issue 30.
Other zone resources include http://journal.crossfit.com/ Issue #21.

BTB crossfit

31

LogBOOK

FUELING OPTION#3: The Paleo Diet by Loren Cordain

What is Paleo? Simply, it is: eat lots of lean meat, fish, fresh fruits,
vegetables and good monounsaturated fats!
Why Paleo?
Hormones rule our body! Our healthy goal is to keep insulin low so we
can get the biggest bang for our buck with a small amount of it. If not, we
become insulin resistant due to chronically high blood glucose levels (aka
due to the SAD the Standard American Diet), stress, lack of sleep, etc. So, to
be honest, if you do not have your stress level under control or are lacking
sleep, fixing your diet will not solve your problems!
If we have high insulin levels we will eventually have an apple shape high
cholesterol high blood pressure arterial inflammation. All of this leads
to Syndrome X or the diseases of insulin resistance. The main 4: Type 2
Diabetes, High Blood Pressure, Heart Disease, Dyslipidemia (aka low HDL
cholesterol, elevated triglycerides, and small-dense LDL cholesterol). We are
seeing this in as much as half of all adults & children in Western countries.
Bottom line, why Paleoit can increase your insulin sensitivity and put you
on the path to perfect blood work, perfect hormonal balance and blood
glucose levels. When your body is properly fueled you will perform better
physically, think clearer, lose body fat, gain lean mass, and feel better. Many
have found preexisting conditions go by the wayside. Examples: Type II
diabetic no longer needing insulin, rheumatoid arthritis flare ups decreasing,
IBS symptoms decreased, the infertile became pregnant. The list goes on
and on.
How did we get to this place?
We humans learned to farm about 10,000 years ago. We began to hunt less,
and started to pickle, distill, ferment, salt or smoke our food to make it last
longer. Less than 200 years ago, the Industrial Revolution brought refined
sugar, canned foods and refined white flour. And less than 60 years ago, we
invented trans fatty acids, margarine and shortening and then took these
fats and combined them with sugar, salt, high fructose corn syrup, 1000s of
additives and other starches. This changed the ratio of Omega 6/Omega 3
fats from 2:1, to 10:1, sometimes 40:1.
This change in the ratio of fat caused some changes in our blood work.
Instead of noticing that change, scientists discovered that saturated fat
(aka The Bad Fat) raised cholesterol levels. Red meat became the pariah
and took all the blame for this cholesterol raising catastrophe. The food
industry responded to this information by coming up with all kinds of healthy
alternatives like polyunsaturated vegetable oils which again skewed the
ratio of Omega6/Omega3 fats. At the same time, it was suggested that
we substituted starchy carbohydrates such as pasta, bread, cereals and
potatoes for these unhealthy fats.
The real confusion was that not all carbohydrates are created equal. Good
carbs (fruits & veg) cause a slow rise in our blood glucose where as bad
carbs(grains, dairy, legumes) cause a high glycemic load or a rapid rise in
blood glucose levels. These high glycemic loads cause the resulting rapid
rise of blood glucose which has been implicated in attributing to: adult onset
diabetes, high blood pressure, heart disease, obesity, elevated triglycerides
(aka Syndrome X).

BTB crossfit

32

LogBOOK

Over time we have seen the biggest improvements in fitness levels,

physiques and blood work from clients following a diet that consists of
more Whole foods (those that are fresh from the source, with little or no
refinement), than those that just restrict calories or reduce fat intake. As a
matter of fact, we have seen cholesterol levels come into balance with an
increase in dietary fat. Crazy, right!? We know some of this sounds crazy, but
we challenge you to try it for 2 weeks, even 30 days if you can and see what
changes you experience. We promise you wont be disappointed!
-

All the lean meats, fish, and seafood you can eat

All the fruits and nonstarchy vegetables you can eat

No legumes (due to high lectin load which can be toxic)

Dollop of good, monounsaturated fat

-

 o cereals (cause constant irritation to gut leading to chronic

N
inflammation)

-

 o dairy products (potent growth stimulator, high link to autoimmunity &

N
hyperinsulinism. If you must use dairy, grass-fed is best).

No processed foods (hopefully self-explanatory!)

And now the rules

1. E
 at a relatively high amount of animal protein compared to that in the
typical American diet.
2. E
 at fewer carbohydrates than most modern diets recommend, but eat
lots of good carbohydrates from fruits and vegetables, not from grains,
starchy tubers and refined sugars.
3. Eat a large amount of fiber from nonstarchy fruits and vegetables.
4. E
 at a moderated amount of fat, with more good (monounsaturated and
polyunsaturated) fats than bad (saturated) fats, and nearly equal amounts
of omega 3 and omega 6 fats.
5. Eat foods with high potassium content and low sodium content.
6. E
 at a diet with a net alkaline load (to accomplish this eat low sodium and
more veg).
7. Eat foods rich in plant phytochemicals, vitamins, minerals, and
antioxidants.
How do you get started?
Well, you can go at it following the rules above; however, we suggest using
the Eyeball to Plate zone method (see Zone section for a description) on
top of Paleo. This means, you divide your plate into 1/3 lean protein, 2/3
veg + fruit, add a couple of dollops of good fat via olive oil, nuts, seeds

BTB crossfit

33

LogBOOK

or avocado and you are good to go. If you really want to dial this in, use
your blocks and weigh and measure everything using Paleo Foods. The top
performers are using this method. You have to be really committed and/or
ready to go the CrossFit games to want to do this.
When you are first getting started with Paleo, we suggest free feeding.
This means, look at your Paleo lists and eat the foods you like until you are
full. Dont get too bogged down with portions etc. Do what you need to
do to get full. For most of us, this is a huge change and we will see results
immediately.
As you get into it, you may notice you are eating 5 handfuls of nuts a day.
For some of us, that wont work. If you are trying to lean out, Once you get
past the initial stages, aim for 1-2 small handfuls of nuts per day. Same with
fruits.
Why all the NOs?
Why are grains left off the Paleo Diet, they have fiber right? Yes, but
non-starchy vegetables have up to 8 times as much fiber. Grains also have
anti-nutrients in them which bind to many vitamins and minerals such
as calcium, zinc (which is 4x more bioavailable in meat than grains), iron,
B-vitamins, folate and others. Grains also have a type of fiber that irritates
the gut lining keeping your gut in a constant state of inflammation. Since
your GI tract is responsible for 80% of your bodys immune response, if it is
busy being inflamed, it will miss bacterial and viral invaders. Hence, those
with inflamed guts tend to get sick more frequently. Gut irritation is a low
level stressor that affects sleep and recovery.
Gluten mainly in wheat, spelt, rye, oats and millet - destroys/damages your
intestinal microvilli, therefore nutrients that would normally breakdown or get
absorbed, dont.
Legumes Similar issues as with grain, cause irritation and have antinutrient properties. In general, most legumes are concentrated sources
of both lectins and saponins. These toxic compounds serve to prevent
predation by insects, fungi, bacteria and other organisms. The problem
that saponins present for people is that saponins bind cholesterol in the
gut membrane to create pores in the gut (intestinal permeability). Intestinal
permeability allows toxins and bacteria, from which the body needs to be
protected, to breach the gut barrier and gain chronic access to the immune
system. This abnormal situation may stimulate the confused response seen
in autoimmune diseases when the bodys immune system indiscriminately
attacks healthy tissues and organs. It appears that the immune system has
lost the ability to distinguish between the body and foreign invaders, such
as microbe or food antigens. Approximately 33% of autoimmune diseases
present with a leaky gut, and most autoimmune diseases have yet to be
tested.
Dairy High linkage with autoimmunity and hyperinsulinism. Releases a
relatively high dose of insulin and is a potent growth stimulator. For a guy
wanting to get HUGE, dairy might be a good option if the gut reacts well.
But, you dont always want potent growth. Think cancer (we are not saying
dairy causes cancer, but there are times potent growth is not helpful). No
dairy if you are trying to lean out. Dairy is also high in saturated fat.

BTB crossfit

34

LogBOOK

Protein powder? Seems like a good idea, but here is the deal. Think about
making a fire. If you put a log on the fire, it takes a while for the log to catch
fire and once it does it slowly burns. Now throw a handful of sawdust on the
fire. Boomright? It lights up and burns quickly. The same thing happens
with protein powders because it is broken down and very available.
Salt try to keep your salt to a minimum. Our goal with the Paleo Diet is to
keep your body in an alkaline state (as opposed to an acidic state). Meat,
fish, dairy, grains, legumes and salt all increase the acidity level in your body.
Fruits and vegetables increase the alkaline state. Fats tend to be neutral.
When the body is acidic, it actually pulls calcium from your bones so your
blood calcium level remains steady. When your body is chronically acidic,
osteoporosis becomes a real threat. It is interesting to note that the US
population ingests more calcium than any other country, yet we have the
highest rate of osteoporosis.

BTB crossfit

35

LogBOOK

Tips from those of us who have been there:

1. R
 esources: www.thepaleodiet.com www.robbwolf.com www.
performancemenu.com (subscribe to the journal).
2. The book The Paleo Diet by Loren Cordain
3. T
 his way of eating actually works. You will find you are not very hungry
especially if you were already zoning.
4. If you become hungry, up your fat a bit. Works like a charm.
5. O
 live oil and coconut oils are best for cooking. In Dr Cordains book, the
Paleo Diet, he recommends the use of canola and flax or flaxseed oil.
Due to updated studies he has retracted the use of canola completely
and suggests adding flax or flaxseed to meat once it has been cooked.
Do not heat flax/flaxseed oil. See www.thepaliodiet.com/faqs for more
information.
6. W
 alnuts are your best bet when it comes to nuts due to a favorable
omega 6 to 3 ratio. Next best: macadamia nuts.
7. B
 est source of protein in order from 94% protein to 58% protein:
skinless turkey breast, shrimp, red snapper, crab, halibut, lean pork
tenderloin, tuna, sirloin beef steak, skinless chicken breast, lean beef
flank steak, lean pork chops, mussels.
8. B
 est carb sources: all non-starchy vegetables and berries (blackberries,
blueberries, strawberries, raspberries)
9. If you are trying to lose body fat, keep your intake of nuts and seeds to
less than 4 oz/day; however, when beginning this diet, rely on nuts as a
good satiating fat source. Do not worry about the fat loss right away as
that usually takes care of itself. As you become used to the diet, back off
on the nuts & seeds.
10. Peanuts are legumes not nuts. We knowit sucks.
11. Coffee for some of us is a must. Espresso is best. Use a little organic
heavy whipping cream for your creamer. Add a little cinnamonyum.
12. Sugar substitutes arent doing you any favors, eliminate them if possible.
If you must consume a substitute, try to eat a meal along with the
substitute to help dissipate the insulin elevation. Some Paleo peeps
use a bit of raw honey or fruit puree to sweeten things. Honey is not
recommended but is a better choice than sugar!
13. Breakfast can be tough. Eggs become your best friend. Try to mix up
your breakfast with salmon, Canadian bacon, even grilled chicken.
Leftovers are great, quick breakfast options. When eating eggs, splurge
and use the ones that are high in omega 3. This way you can eat the
yoke. The omega 3 is protective from the effects of arachodonic acid
that Dr. Sears (zone guy) warns us of.
14. Trim the fat from both grain fed and grass fed meats. Per thepaleodiet.
com: the healthful long-chain (>20 carbon) omega-3 fatty acids are
found almost exclusively within the phospholipid fraction of the muscle

BTB crossfit

36

LogBOOK

membrane anyway, no need to eat the extra fat which is high in

saturated fat.
15. Lightly salted meats are fine, but do yourself a favor and get rid of the
salt shaker. Avoid salt when possible. Why? To avoid bone loss.
16. What about the fiber, B-vitamins and mineral I get from grains? Per
thepaleodiet.com: On a calorie-by-calorie basis, whole grains are lousy
sources of fiber, minerals, and B vitamins when compared to the lean
meats, seafood, and fresh fruit and veggies that dominate The Paleo
Diet. For example, a 1,000-calorie serving of fresh fruits and vegetables
has between two and seven times as much fiber as does a comparable
serving of whole grains. In fruits and veggies most of the fiber is hearthealthy, soluble fiber that lowers cholesterol levels -- the same cannot
be said for the insoluble fiber that is predominant in most whole grains.
A 1,000-calorie serving of whole grain cereal contains 15 times less
calcium, three times less magnesium, 12 times less potassium, six times
less iron, and two times less copper than a comparable serving of fresh
vegetables. Moreover, whole grains contain a substance called phytate
that almost entirely prevents the absorption of any calcium, iron, or zinc
that is found in whole grains, whereas the type of iron, zinc, and copper
found in lean meats and seafood is in a form that is highly absorbed.
Compared to fruits and veggies, cereal grains are B-vitamin lightweights.
An average 1,000 calorie serving of mixed vegetables contain 19 times
more folate, five times more vitamin B6, six times more vitamin B2 and
two times more vitamin B1 than a comparable serving of eight mixed
whole grains. On a calorie-by-calorie basis, the niacin content of lean
meat and seafood is four times greater than that found in whole grains.
17. Recommended viewing: http://www.youtube.com/watch?v=uCFZoqmKf5
M&feature=player_embe

http://www.youtube.com/watch?v=wGXep32_qiI&feature=related

18. Avoid alcohol, but if you must aim for red wine and gluten free beer (Red
Bridge Publix has it and it is good). Also, aim for spirits not made from
potatoes etc. They are out there. Just ask your local liquor store guy.
They get gluten-free questions all the time. If you do imbibe, take away a
portion of the carb section of your plate. Your drink counts as a carb. If
you are paleo-zoning, take away 1 block of carbs per drink.
FAQs
1. W
 hat happens if your fat loss stalls or you just cant lean out? We
have seen tremendous fat loss on this prescription: 30-50g carbs per
day for women/ 50-70 for men. This is a tough road and only for the
truly dedicated. We highly suggest you try the free-feed and/ or Eyeball
to Plate method first. If you decide to go this route and you know
your Block Prescription (see Appendix A), cut your carb blocks in half
or more. For every carb block you remove, add 3x fat blocks. So, for
someone on 11 blocks it looks like this:

BTB crossfit

37

LogBOOK

11 Blocks/ day

Breakfast: 3 Pro/ 1 Carb/ 12 Fat

Lunch: 4 Pro/ 1 Carb/ 12 Fat

Dinner: 4 Pro/ 1-2 Carb/ 12 Fat

2. I am exhausted, where is this energy everyone is talking about? It

is very normal to feel sluggish when changing your diet. For most, the
tiredness is gone within a week or so, but for some it drags on for 6 -8
weeks. Your performance in the gym may suffer as well. That is OK. You
will absolutely feel better and your performance will skyrocket! If you are
extra tired, take an extra day off from the gym. Training an exhausted
body is not the way to ultimate fitness and health! You have to listen to
your body and know when to rest.
3. I am starving. Eat More Fat!!! Half of an avocado at each meal should
tide you over! Fat is not your enemy. It is your friend.
4. I am skinny and want huge muscles, will Paleo help me gain mass?
Yes! But, eating and working out is your JOB. See page 30 for more
details.
5. I need more info and more recipe ideas! Good deal! Go here:

www.marksdailyapple.com

www.thelabelsayspaleo.com

www.everydaypaleo.com

6. I need Ready To Eat food, can I buy it somewhere? Yes. But it can
be expensive to ship. Maybe get together with another BTBer and
share shipping expenses! Try: www.paleokits.com for snacks. www.
paleobrands.com for snacks and real food. www.paleotreats.com for
treats of course!
7. I really want to cook my own food, but I dont know how to chop
and blend. Suggestions? Absolutely! We have found that the world of
Infomercials can save you so much time. But wait, theres more! We
highly suggest purchasing a SlapChop or something like it as well as a
Magic Bullet. These things save sanity!

BTB crossfit

38

LogBOOK

How do I actually eat Paleo?

The easiest way to prepare a meal is to use a Food Matrix.
What is a Food Matrix?
A Food Matrix is a simple tool to help you prepare Paleo meals. You start
with a skillet or a wok, add a little fat, choose a meat, choose a veg, choose
a spice and voila, you have a Paleo meal. Refer to the Paleo Food List in
Appendix C, then choose one item from each category, stick it in your wok
and youll have enough meal options that you probably wont be able to
repeat one in 40,000 meals! Especially when you choose a meat, 3 different
vegetables, 2 spices and 1 fat. The options are endless.

protein
Sliced chicken breast
Cubed steak
Chicken
Ground turkey
Eggs
Duck

vegetables & fruits

Tomato
onion
broccoli
mushrooms
Zucchini
Cauliflower

fats
Olive oil
Avocado
Bacon Fat
Brazil nuts
Butter
Cashews

herbs & spices

Basil
Ranchero sauce
Garlic
Chipotle spice
Salsa
Chili powder

Check out these easy examples::

Sliced chicken breast + tomato + onion+ olive oil + basil
Cubed Steak + tomato + onion + olive oil + ranchero sauce or spice
Chicken + onion+ broccoli + cauliflower + olive oil + garlic
Ground turkey + mushrooms + onions + chipotle spice (combine all to make
a patty), top with avocado slice and salsa
Egg + zucchini + broccoli+ mushrooms + cauliflower (combine to make an
egg scramble) top with salsa and a side of guac or sliced avocado
Yes, but really, What Do I Eat??
Breakfast ideas:
-Everyday Egg Scramble:
Start with a dollop of coconut oil (nutiva.com), saut any combo of: onions,
garlic, zucchini, cauliflower, yellow squash etc. Once cooked, add your eggs
and scramble. Top with a little salsa Verde (get the canned stuff if you dont
have time to make your own). Serve with a small side of blackberries or
sliced tomatoes and of an avocado.
- Adobe Scramble:
Dollop coconut oil + onion, jalapeno or poblano pepper, etc. Top with Adobe
sauce (this sauce is awesome on steak, chicken, eggs etc. whip up a batch

BTB crossfit

39

LogBOOK

in your blender or magic bullet and save for the week). Adobe sauce: Blend
can Jalapeno in Adobe sauce, juice of lime, 1 garlic clove, cilantro if
you have it and -1/2 cup olive oil. Serve eggs with a side of salsa and giant
dollop of guacamole.
- Easiest breakfast on earth: fry up eggs, sliced tomato or side of fruit +
avocado
- 2nd easiest: hard boil your eggs for easy transport, grab some apple slices
and dip in a jar of almond butter. Shazam.
- Omelet Muffins:
These are perfect to freeze or grab n go. Preheat oven to 350 degrees.
Generously grease 6 muffin tins with coconut oil for easier removal, or line
with paper baking cups. The baking cups help muffins hold their shape. In
a bowl, beat 6 eggs. Add any version of meat, veg, spices etc that you like.
For extra fluffy muffins add 1/8 cup mayo + 1/8 cup water. Spoon or scoop
into muffin cups. Bake for 18-20 minutes until a knife inserted into the center
comes out almost clean. The omelets will continue to cook for a minute for
two after removed from oven. recipe from Amy Schoenherr, submitted for
the Primal Cookbook Challenge: www.marksdailyapple.com
- Salmon & Zuchinni Fritters:
These ROCK and store/freeze well. Combine: 2 eggs, 1.5 cups almond meal
(get at Trader Joes) 1 pack smoked salmon thinly sliced (approx 100g), 2
large zucchini, grated, liquid squeezed out, 1 TB chopped dill (optional).
Form batter into small cakes and fry over medium heat until golden
underneath and cooked through. Serve with a simple green salad, side of
tomato or fruit. Top with salsa verde if you like.
Lunch/Dinner Ideas:
- Gigantic salad of any kind: grilled and sliced beef, chicken, pork, shrimp,
salmon + romaine, diced tomatoes, diced eggs, onion, palm hearts,
artichokes, salsa for dressing + tons of veg.
- Yummy vinaigrette: c Balsalmic vinegar, 1 garlic clove, 1 TB red onion,
1-2 tsp Dijon mustard, salt and pepper to taste, cup olive oil. Blend and
serve.
- Turkey burger, topped with guacamole + mashed cauliflower (1 head fresh
cauliflower, chopped into smaller florets
Anywhere from 1/2 to 1 cup gluten free chicken broth or stock (make sure it
does not have modified food starch added) or water.
1/4 tsp fresh cracked pepper
2 cloves fresh crushed garlic.
Place all ingredients in a medium saucepan and bring to a boil. Reduce heat
to medium or medium-high heat, and cover, allow to cook for 20 minutes or
so until the cauliflower is very tender and easily mashed with a fork. Mash
cauliflower with fork or blend in blender. Add some heavy whipping cream if
you are really missing creamy mashed potatoes.

BTB crossfit

40

LogBOOK

- Grill up a bunch of chicken breasts on Sunday night. Use chicken in:

Grilled chicken salad,
Chicken + veggie stir-fry
Adobe Chicken salad (use sauce from breakfast recipes)
Curry Chicken salad (Mix: 1lb chicken cubed , 3-4 stalks chopped celery, 1
cup chopped apple, c chopped walnuts, 3-4 TB mayo, Curry powder (to
taste), salt & pepper to taste. Use large Bibb lettuce leaves to make wraps.
- Tomato meat sauce over spaghetti squash: Preparing the squash: Just
half it, remove the seeds by scooping out with large spoon, place a plate
in the microwave and fill with 3 TB or so of water. Place the halves upside
down onto the plate so the skin is facing up. Microwave for 8-12 mins
depending on the size of the squash. Let the squash cool a bit, and then
use a fork to scrape out all the spaghetti goodness. 1 cup = 1 block and it
is SO FILLING and SATISFYING. Meat Sauce: fry up some lean, grass-fed
sirloin, buffalo or turkey meat. You can add onion or garlic for extra flavor.
Add a can of marinara and heat through. Trader Joes has a good can of
marinara. It is just tomatoes, olive oil, basil and salt. Scoop the sauce over
the spaghetti and enjoy! Serve with a side of Brussel sprouts or other veg/
green salad.
- Meat and 3: grill/pan fry chicken, steak, porkchop and serve with your
favorite veg. Dont forget the avocado or small handful of nuts.

BTB crossfit

41

LogBOOK

my FUEL rx:
fuel program: _____________________________________ (Paleo/Zone, paleo, zone, bootcamp)
my blocks
my goals

stats
body fat:
weight:
measurements

arm:

waist:

hips (female):

chest (male):
clothing size:
bloodwork:
Cholesterol:

LDL particle size:
C-reactive protein:

Blood Glucose Test:
Hb1aC:

Triglycerides:
WBC count:

Liver enzymes:
Alk phos
ALT
AST
before/after photo

photocopy page as needed

BTB crossfit

42

LogBOOK

Tips from Robb Wolf:

Shopping
I am stunned by a few facts:
1. P
 eople do not know how to cook in general. Microwave meals and
fast food seem to predominate. Sandwiches and other grab-n-go crap
are the norm. Food quality matters. You need to learn how to cook.
Acknowledge, accept, move on.
2. P
 eople are too busy. If you are too busy to cook you need to
reevaluate your life. How much time do you spend watching TV? Be
honest and realistic because if you legitimately do not have time to feed
yourself correctly you are heading towards serious health problems.
3. P
 eople go absolutely fetal if they do not have their bread, rice, pasta
and all the other garbage carbs. Inevitably the question arises how do I
cook this? It is simply a cover for I want my comfort food. If you want
results you need to alter what you are doing. I know this seems obvious,
but apparently it is not! If you want to keep doing the same old thing join
a Globo gym, dont go (most people dont) and keep eating what you
have been eating. Wasnt that easy?! Not surprisingly you will continue to
get the same results.
4. A
 s day follows night, eating can only follow shopping. You cannot and
likely should not eat out all the time. That means you need to stock
your pantry and have the vittles on hand to cook nutritious, possibly
even tasty meals. Hence the handy guide that follows. You CAN do this.
We have clients who are not very bright (not naming names) who do
this. They are committed and will not accept failure. If they fall off the
pony, they get up, catch the lil buggar and get back on. If you are not
committed to this please step away from the ride, do something else
and leave this hour open for someone who will listen, grow and reap the
rewards this program can offer. All right, enough finger wagging, here is
your shopping guide.
Fruit & VeggiesTrader Joes has a great selection of frozen berries and Vegetables. Hit the
farmers market and buy what is in season. Avoid bananas and other tropical
fruit. Buy local if you can. Many of the supermarkets have anemic looking
produce sectionsId swear I see the same avocado from week to week in
one store. Try buying some non-traditional veggies like Napa cabbage and
some other goodies. Expand your horizons for crying out loud! That said
however you should ALWAYS have the following in the freezer from Trader
Joes: Broccoli, asparagus, berries. TJs has some other frozen veggies that
are good but you MUST have these on hand. You can easily throw together a
meal with some meat or chicken and a half bag of these veggies. Remember
the excuses above of not having enough time? Keep this stuff on hand and
you will have no problems. FYI-We make random checks to peoples homes
to verify veggie stocksjust kidding, but man we should!

BTB crossfit

43

LogBOOK

GA addendum: The Dekalb Farmers Market, GA State Farmers Market

(down by the airport), Buford Highway Farmers Market and Cobb Farmers
Market all have a TON of produce in Atlanta. Costco too, for that matter.
Fresh meat and poultry Trader Joes is good for grass fed meat. This is your first choice with all
varieties of meat. Grass fed is better than organic. Free Range chicken, wild
meat if available. Conventional cuts like London broil for beef and pork loin
are good options if the organic and or grass fed options are not available.
Costco has good prices and good quality. Stock up! People tend to make
bad food choices when they run out. Dont be on of those people. GA
addendum: Whole Foods and Your DeKalb Farmers Market carry grass-fed
varieties of meat.
Vegetarian? Find another trainer, I will not work with you. You wont make
progress and all we will do is argue. Someone else can take your money and
watch you not make progress.
Fish and shellfishDekalb Farmers Market. Whole Foods.
Trader Joes (No, I do not have stock in them) has a good selection of frozen
fish and shellfish. They also have a canned Wild Alaskan Salmon. Great stuff
for salads. When you buy any type of salmon make sure it is WILD. Fresh
does not mean wild. They also carry a mild sardine called Bella Olhao. I
cannot stand other sardines. These are actually pretty darn yummy. Again
great for salads, just pour in the olive oil they are packed in.
Eggs- Omega-3 enriched only. Costco has a great deal on these and they are
top quality. Trader Joes is even better! Any major supermarket carries these
however.
Store Interior:
Coconut milk- If you like curries this is a great carrier. Julies Atlanta Note:
I agree with Robb Wolf and highly recommend a Thai brand Chakoh. No
idea on the pronunciation. Any Asian food stores (like the one next to the
DeKalb Farmers Market) will carry some good ones, including this brand.
Just a personal favorite but any coconut is good coconut milk just not
LIGHT coconut milk.
Olive oil- Pacific Sun or one of the other top shelf brands will lighten your
pocketbook a bunch but they are amazing. You get what you pay for with
olive oils. Trader Joes has a good base model that is ~$7.99/liter. This is a
good day-to-day olive oil.
Tomato paste/sauce Trader Joes to the rescue again. They have a canned
marinara called Sugo di Pomodoro. You can pour this over any meat/
veggie dish and LOVE it. MAKE SURE your tomatoes do not have added
sugar. San Marzano tomatoes are a great canned variety and typically no
sugar added or needed.

BTB crossfit

44

LogBOOK

Spices- The more the better. If you do not know how to cook, learn. We have
a DVD in the works. Google specific recipes, look for examples on youtube. If
you MUST watch television then watch the food networkunless Battle Star
Galactica is on. You MUST watch BSG.
Green tea-Any
Coffee- I believe Publix carries an espresso called Caf La Llave. Buy a
stovetop espresso maker (available at Bed, Bath and Beyond) and prepare to
get wired
All Items listed below can be found at either Trader Joes, the various
Farmers Markets or Whole Foods.
seeds
nuts (raw, but not peanuts), nut butters, nut flours (almond, pecan, and
chestnut)
organic fruit and vegetables
unsweetened coconut flakes
Based on the shopping list you could probably figure out what you are
supposed to eathere is a hint: its not bread, rice, pasta nor potatoes. What
IS on the menu? Glad you asked:
Protein - Every Meal:
Chicken 3-4oz
Beef 3-4 oz
Fish 3-4 oz
Eggs 2-3 whole eggs
NowIm assuming you are pretty sharp but oddly enough a few things
seem to slip by peoplerepeatedly. When I say every meal I in fact mean
EVERY BLESSED MEAL. This is especially critical if you are trying to lose
body fat. Another frequently confused point is the topic of protein. If you
are fighting for survival in a 3rd world country then yes, beans and rice
count as protein. At NorCal S&C (or BTB Fitness) it most assuredly DOES
NOT. You need chicken, beef, fish, pork lamb, turkeyare you picking up
what Im putting down? If you think beans, nuts or Tofu count as protein
please re-read the vegetarian clause above and follow those directions
appropriately.
Vegetables Every Meal:
Vegetables all varietiesas much as you want, especially:
Broccoli

Spinach

Kale

Cabbage

BTB crossfit

45

LogBOOK

Asparagus

Onions

Tomatoes
Newsflash-More vegetables exist than those listed above, you may eat
thoseunless they appear on the no-no list.
Fat Every meal:
Nuts: raw or LIGHTLY roasted and preferably unsalted small handful
Almonds Cashews Pecans Walnuts
NO PEANUTS
Avocado of medium sized one
Olive Oil use as salad dressing 1-2 Tbs.
Newsflash 2- Fat does not make you fat. We recommend a moderate to low
carb diet. It is healthy and effective. Ask questions, check blood lipids but
for crying out loud, just do this stuff for a month! Do you see ANY processed
food in this? Any sugar? Trans fats? No, no and no. Its whole, natural foods
and you will thrive on it.
Fruit Occasionally, always with protein!
In order of preference:
all berries melons oranges grapefruit tangerines apples
Eat what is in season and local.
Coffee Espresso, coffee or Americanos only preferably black - no sugar
or artificial sweeteners!
ABSOLUTELY NOT!
All flour products (bread/cake/cookies/scones/tortillas/pastries etc.)
All sugars
No Jamba juice! too much sugar!
No Dairy (cheese/milk/butter/cottage cheese, etc)
No Mochas, No Latte, No Frappaccinos
No Artificial Sweeteners
No potatoes, corn, beans or other starchy vegetables

BTB crossfit

46

LogBOOK

daily nutrition journal

day/date

zone blocks
meal description in detail

breakfast

feeling 1 hr. after meal

full
content
sluggish
very tired
hungry

PRO

CHO

FAT

h20

o
o
o
o
o

total blocks _______

snack

total blocks _______

lunch

full
content
sluggish
very tired
hungry

o
o
o
o
o

total blocks _______

snack

total blocks _______

dinner

full
content
sluggish
very tired
hungry

o
o
o
o
o

total blocks _______

snack

total blocks _______

daily
summary
& notes

goal

actual

(+/-)

total daily blocks _______

photocopy page as needed

BTB crossfit

47

LogBOOK

daily nutrition journal

day/date

zone blocks
meal description in detail

breakfast

PRO
full
content
sluggish
very tired
hungry

CHO

FAT

h20

o
o
o
o
o

total blocks _______

snack

total blocks _______

lunch

full
content
sluggish
very tired
hungry

o
o
o
o
o

total blocks _______

snack

total blocks _______

dinner

full
content
sluggish
very tired
hungry

o
o
o
o
o

total blocks _______

snack

total blocks _______

daily
summary
& notes

goal

actual

(+/-)

total daily blocks _______

BTB crossfit

48

LogBOOK

daily nutrition journal

day/date

zone blocks
meal description in detail

breakfast

feeling 1 hr. after meal

full
content
sluggish
very tired
hungry

PRO

CHO

FAT

h20

o
o
o
o
o

total blocks _______

snack

total blocks _______

lunch

full
content
sluggish
very tired
hungry

o
o
o
o
o

total blocks _______

snack

total blocks _______

dinner

full
content
sluggish
very tired
hungry

o
o
o
o
o

total blocks _______

snack

total blocks _______

daily
summary
& notes

goal

actual

(+/-)

total daily blocks _______

BTB crossfit

49

LogBOOK

daily nutrition journal

day/date

zone blocks
meal description in detail

breakfast

feeling 1 hr. after meal

full
content
sluggish
very tired
hungry

PRO

CHO

FAT

h20

o
o
o
o
o

total blocks _______

snack

total blocks _______

lunch

full
content
sluggish
very tired
hungry

o
o
o
o
o

total blocks _______

snack

total blocks _______

dinner

full
content
sluggish
very tired
hungry

o
o
o
o
o

total blocks _______

snack

total blocks _______

daily
summary
& notes

goal

actual

(+/-)

total daily blocks _______

BTB crossfit

50

LogBOOK

daily nutrition journal

day/date

zone blocks
meal description in detail

breakfast

PRO
full
content
sluggish
very tired
hungry

CHO

FAT

h20

o
o
o
o
o

total blocks _______

snack

total blocks _______

lunch

full
content
sluggish
very tired
hungry

o
o
o
o
o

total blocks _______

snack

total blocks _______

dinner

full
content
sluggish
very tired
hungry

o
o
o
o
o

total blocks _______

snack

total blocks _______

daily
summary
& notes

goal

actual

(+/-)

total daily blocks _______

BTB crossfit

51

LogBOOK

daily nutrition journal

day/date

zone blocks
meal description in detail

breakfast

feeling 1 hr. after meal

full
content
sluggish
very tired
hungry

PRO

CHO

FAT

h20

o
o
o
o
o

total blocks _______

snack

total blocks _______

lunch

full
content
sluggish
very tired
hungry

o
o
o
o
o

total blocks _______

snack

total blocks _______

dinner

full
content
sluggish
very tired
hungry

o
o
o
o
o

total blocks _______

snack

total blocks _______

daily
summary
& notes

goal

actual

(+/-)

total daily blocks _______

BTB crossfit

52

LogBOOK

appendix a - zone block calculator

Choose the body type which best fits you to determine your block
prescription. (This calculator appears in Issue 21 of the CrossFit Journal)
body type

total daily blocks

breakfast

lunch

snack

dinner

snack

small
female

10

medium
female

11

large
female

13

athleticwell
muscled
female

14

small
male

16

medium
male

17

large
male

19

x-large
male

20

hard
gainer

21

large
hard
gainer

23

athleticwell
muscled
male

25

BTB crossfit

53

LogBOOK

appendix B - zone block food list

Use this list as a reference, but realize that these numbers are not set in
concrete. There is more information on Food Blocks in the books A Week in
the Zone and Zone Meals in Seconds by Dr. Barry Sears.
protein (cooked)

amount

chicken breast

oz

oatmeal

.33

cup

turkey breast

oz

artichoke

small

ground turkey

1.5

oz

asparagus

12

spears

veal

oz

green beans

cup

beef

oz

black beans

.25

cup

1.5

oz

broccoli

1.25

cup

canadian bacon

oz

brussel sprouts

.75

cup

corned beef

oz

cabbage

1.33

cup

duck

1.5

oz

cauliflower

1.25

cup

ham

oz

chick peas

.25

cup

lamb

oz

(garbanzo beans)

1.5

oz

dill pickles

(3 in)

oz

eggplant

1.5

cup

ground pork

1.5

oz

kidney beans

.25

cup

calamari

1.5

oz

leeks

cup

catfish

1.5

oz

lentils

.25

cup

clams

1.5

oz

onions

.5

cup

crabmeat

1.5

oz

sauerkraut

cup

flounder/sole

1.5

oz

spaghetti squash

cup

lobster

1.5

oz

spinach

1.33

cup

salmon

1.5

oz

tomato sauce

.5

cup

scallops

1.5

oz

tomatoes

.75

cup

swordfish

1.5

oz

yellow squash

1.25

cup

shrimp

1.5

oz

zucchini

1.33

cup

tuna steak

oz

canned tuna

oz

protein powder

grams

soy burgers

.5

patty

soy sausage

links

soy cheese

oz

firm tofu

oz

soft tofu

oz

whole egg

large

egg whites

large

.25

cup

oz

cottage cheese

.25

cup

feta cheese

1.5

oz

oz

ground beef

ground lamb
pork

egg substitute
cheese

ricotta cheese

blocks

BTB crossfit

carbs (cooked)

54

LogBOOK

amount

blocks

carbs (raw)

combo items*

amount

7.5

cup

milk

cup

broccoli

cup

yogurt

.5

cup

cabbage

2.25

cup

soybeans

.25

cup

cauliflower

cup

soymilk

cup

celery

cup

cucumber

(9 in)

lettuce, iceburg

head

lettuce, romaine

cup

mushrooms

cup

onions

.66

cup

almonds

ea

peppers

1.25

cup

avocado

tbsp

canola oil

.46

tsp

macadamia nuts

ea

olives

ea

peanut butter

.69

tsp

ea

alfalfa sprouts

radishes
salsa
snow peas
spinach

amount

cup

.5

cup

.75
4

cup
cup

blocks

blocks

*Note: combo items contain 1

block of protein & 1 block of
carbohydrates
fat

amount

blocks

tomato

cup

peanuts

apple

.5

ea

cashews

ea

.375

cup

walnuts

.5

ea

small

peanut oil

.46

tsp

olive oil

.46

tsp

tahini

.46

tsp

guacamole

.5

tbsp

vegetable oil

.46

tsp

.46

tsp

apple sauce
apricots
blackberries
cantaloupe
cherries
fruit cocktail

.5

cup

.25
7

cup
ea

.33

cup

blueberries

.5

cup

mayonnaise

grapes

.5

cup

mayo light

tsp

grapefruit

.5

ea

sesame oil

.46

tsp

honeydew

.5

cup

sunflower seeds

.25

tsp

bacon bits

2.07

tsp

butter

.46

tsp

half and half

1.04

tbsp

cream, light

.69

tsp

1.39

tsp

kiwi
lemon
nectarine
orange

ea

ea

.5

ea

.5

ea

peach

ea

cream cheese

pear

.5

ea

sour cream

1.39

tsp

pineapple

.5

cup

tartar sauce

.69

tsp

plum

ea

lard

.46

tsp

veg shortening

.46

tsp

raspberries

.66

cup

strawberries

cup

tangerine

ea

watermelon

.5

cup

BTB crossfit

55

LogBOOK

unfavorable carbohydrates
vegetables

amount

blocks

fruit

amount

blocks

acorn squash

.375

cup

banana

.33

(9in)

baked beans

.125

cup

cranberries

.25

cup

beets

.5

cup

cranberry sauce

tsp

butternut squash

.33

cup

dates

ea

cooked carrots

.5

cup

figs

.75

ea

french fries

ea

guava

.5

cup

lima beans

.25

cup

kumquat

ea

peas

.33

cup

mango

.33

cup

pinto beans

.25

cup

papaya

.66

cup

potato, boiled

.33

cup

prunes

ea

potato, mashed

.2

cup

raisins

tbsp

refried beans

0.25

cup

s. potato, baked

.33

(5 in)

s. potato, mashed

.2

cup

condiments

amount

fruit juice

amount

blocks

apple juice

.33

cup

cranberry juice

.25

cup

blocks

fruit punch

.25

cup

BBQ sauce

tbsp

grape juice

.25

cup

ketchup

tbsp

grapefruit juice

.375

cup

cocktail sauce

tbsp

lemon juice

.33

cup

honey

.5

tbsp

orange juice

.25

cup

tsp

pineapple juice

.25

cup

tbsp

tomato juice

.75

cup

jelly/jam
plum sauce

2
1.5

molasses

tsp

relish

tsp

steak sauce

tbsp

brown sugar

alcohol

amount

blocks

1.5

tsp

beer

oz

granulated sugar

tsp

liquor

oz

confectioners sugar

tbsp

wine

oz

tsp

1.5

tbsp

maple syrup
teriyaki sauce

snakcs

BTB crossfit

amount

blocks

chocolate bar

.5

oz

corn chips

.5

oz

graham cracker

1.5

ea

ice cream

.25

cup

potato chips

.5

cup

pretzels

.5

oz

tortilla chips

.5

oz

saltine crackers

ea

56

LogBOOK

grains/breads

amount

blocks

bagel

.25

ea

barley

tbsp

biscuit

.25

ea

baked potato

.33

cup

bread crumbs

.5

oz

bread

.5

slice

bread stick

ea

buckwheat

.5

oz

bulgur wheat

.5

oz

cereal

.5

oz

corn bread

sq in

cornstarch

tsp

croissant

.25

ea

crouton

.2

oz

donut

.25

ea

english muffin

.25

ea

flour

1.5

tsp

granola

.5

oz

grits

.33

cup

muffins

.25

ea

noodles

.25

cup

instant oatmeal

.5

pkt

pasta, cooked

.25

cup

pancake

.5

(4 in)

pita bread

.25

ea

popcorn

cup

rice

tbsp

rice cakes

ea

.25

ea

taco shell

ea

tortilla (corn)

(6 in)

tortilla (flour)

.5

(6 in)

waffle

.5

ea

roll (ham/hotdog)

BTB crossfit

57

LogBOOK

appendix C - paleo food matrix

Plug in all your favorites! The choices are endless.
protein
Abalone
Bass
Beef, lamb, and pork
sweetbreads
Beef, lamb, and pork
marrow
Beef, lamb, pork, and
chicken livers
Beef, pork, and lamb
tongues
Bison (buffalo)
Bluefish
Chicken
(go for the enriched
omega 3 variety)
Chicken breast
Chuck steak
Clams
Cod
Crab
Crayfish
Drum
Duck
Eel
Extra-lean hamburger
(no more than 7% fat,
extra fat drained off)
Flank steak
Flatfish
Game hen breasts
Goat meat (any cut)
Goose
Grouper
Haddock
Harring
Lean beef
(trimmed of visible fat)
Lean Pork
(trimmed of visible fat)
Lean veal
Lobster
London broil
Mackerel
Monkfish
Mullet

vegetables & fruits

Apples
Apricot
Artichoke
Asparagus
Avocado
Banana
Beet greens
Beets
Bell peppers
Blackberries
Blueberries
Boysenberries
Broccoli
Brussels sprouts
Cabbage
Cantaloupe
Carambola
Carrots
Cassava melon
Cauliflower
Celery
Cherimoya
Cherries
Collards
Cranberries
Cucumber
Dandelion
Eggplant
Endive
Figs
Gooseberries
Grapefruit
Grapes
Green onions
Guava
Honeydew melon
Kale
Kiwi
Kohlrabi
Lemon
Lettuce
Lime
Lychee
Mango
Mushrooms

BTB crossfit

fats
Almonds
Avocado
Bacon Fat
Brazil nuts
Butter
Cashews
Chestnuts
Coconut oil
Cream
Hazelnuts (filberts)
Lard
Macadamia nuts
Olive oil
Olives
Pecans
Pine nuts
Pistachios (unsalted)
Pumpkin seeds
Sesame seeds
Sunflower seeds
Tahini
Walnuts (6 kinds)

58

LogBOOK

herbs & spices

Basil
Bay leaf
Cardamon
Cilantro
Chiles (5+ kinds)
Chili powder
Chipotle
Cumin
Curry (10+ kinds)
Dill
File powder
Garam Masala
Garlic
Ginger
Horseradish
Jerk spices
Onion powder
Oregano
Paprika (3+ kinds)
Parsley
Pepper (4 kinds)
Rosemary
Sage
Tarragon
Thyme

protein
Mussels
Northern pike
Orange roughy
Oysters
Perch
Pheasant
Pork chops
Pork loin
Quail
Rabbit meat (any cut)
Red snapper
Rockfish
Salmon
Scallops
Scrod
Shark
Shrimp
Striped bass
Sunfish
Tilapia
Top sirloin steak
Trout
Tuna
Turbot
Turkey breast
Venison
Walleye

vegetables & fruits

fats

Mustard greens
Nectarine
Onions
Orange
Papaya
Parsley
Parsnip
Passion fruit
Peaches
Pears
Peppers (all kinds)
Persimmon
Pineapple
Plums
Pomegranate
Pumpkin
Purslane
Radish
Raspberries
Rhubarb
Rutabaga
Seaweed
Spinach
Squash (all kinds)
Star fruit
Strawberries
Swiss chard
Tangerine
Tomatillos
Tomato (actually a fruit,
but most people think of
it as a vegetable)
Turnip greens
Turnips
Watercress
Watermelon

BTB crossfit

59

LogBOOK

herbs & spices

appendix D - foods to be eaten in moderation

Beverages
Wine (two 4-ounce glasses; Note: Dont buy cooking wine, which is loaded
with salt.)
Beer (one 12-ounce serving)
Spirits (4 ounces)

Paleo Sweets
Dried fruits (no more than 2 ounces a day, particularly if you are trying to 
lose weight)
Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 
2 ounces of dried fruit a day, particularly if you are trying to lose weight)

Foods You Should Avoid

Dairy Foods
All processed foods made with any dairy products Ice milk
Butter

Low-fat milk

Cheese

Nonfat dairy creamer

Cream

Powdered milk

Dairy spreads

Skim milk

Frozen yogurt

Whole milk

Ice cream

Yogurt

Cereal Grains
Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Millet
Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice

BTB crossfit

60

LogBOOK

cakes, Rice flour (all processed foods made with rice)

Rye (rye bread, rye crackers, and all processed foods made with rye)
Sorghum
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts,
pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread,
flat bread, and all processed foods made with wheat or wheat flour)
Wild rice

Cereal Grain-like Seeds

Amaranth

Buckwheat

Quinoa

Legumes
All beans (adzuki beans, black beans, broad beans, fava beans, field beans,
garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy
beans, pinto beans, red beans, string beans, white beans)
Black-eyed peas

Peanut butter

Chickpeas

Peanuts

Lentils

Snowpeas

Peas
including tofu

Soybeans and all soybean products,

Miso

Starchy Vegetables
Starchy tubers

Sweet potatoes

Cassava root

Tapioca pudding

Manioc

Yams

Potatoes and all potato products (French fries, potato chips, etc.)

Self-Containing Foods
Almost all commercial salad dressings & condiments
Pickled foods
Bacon

Pork rinds

Cheese

Processed meats

BTB crossfit

61

LogBOOK

Deli meats

Salami

Frankfurters

Salted nuts

Ham

Salted spices

Hot dogs

Sausages

Ketchup

Olives

Smoked, dried, and salted fish and meat

Virtually all canned meats and fish (unless they are unsalted or you soak and
drain them)

Fatty Meats
Bacon

Fatty pork chops

Beef ribs

Fatty pork roasts

Chicken and turkey legs

Lamb chops

Chicken and turkey skin

Lamb roasts

Chicken and turkey thighs and wings

Leg of lamb

Fatty beef roasts

Pork ribs

Fatty cuts of beef

Pork sausage

Fatty ground beef

Tbone steaks

Soft Drinks and Fruit Juices

All sugary soft drinks
Diet soft drinks
Artificial sweeteners
Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of
fresh fruit and have a much higher glycemic index)

Sweets
Candy
Honey
Sugars

BTB crossfit

62

LogBOOK

w w w. btb f i t n e s s . c o m

696A Cleburne Terrace, Atlanta, GA 30306

3209R Maple Drive, Atlanta, GA 30305

BTB
crossfit 63 LogBOOK
404.688.0100 www.btbfitness.com info@btbfitness.com