A Little Outline On Some Nutrition

Posted on 02-28-2018 by KJ in CFM

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In the CrossFit world we hear a lot about the Paleo diet.. I have also done a few blogs about it and it is a great option for those of you looking to loose a significant amount of weight, quickly, but in my experience it can be hard to maintain. Here are a few other options outlined courtesy of Gymbuilder.com!  Let me know if you have any questions about anything here or if you are looking to tweak your diet in any way, we can help!!

PLAN #1: BASIC FLEXIBLE DIETING – GOAL – CUSTOMIZABLE FOR ANY GOAL

The flexible dieting plan is perfect to fit any goals. Using the macro calculator, you will be able to choose your goal and the plan will be customized to fit those goals. With this plan your carbs with not vary from day to day. You will have a set number of macronutrients that stays consistent. That’s the huge upside with this plan. Because of the lack of variance, you will be able to dial in your macros perfectly if you are willing to track everything and make small adjustments weekly.

WHO IS THIS DIET GOOD FOR?
  • Beginners excel with this plan.
  • If you like consistency, pick this plan.
  • People who struggle with extreme short term caloric restriction required for carb cycling.
  • If you are lean and your main focus is to gain weight, pick this plan.
WHO STRUGGLES WITH THIS DIET?
  • If your goal is to lose weight and you have a big appetite this plan may be a little more difficult because you will be in a caloric deficit every day. (As opposed to carb cycling where you are allowed to eat in surplus on certain days of the week.)

PLAN #2: CARB CYCLING – CUSTOMIZABLE FOR ANY GOAL

WHO IS THIS PLAN GOOD FOR?
  • People who want the flexibility of higher calorie days but still lose weight at a rapid pace.
  • If you are looking to gain weight but stay lean during the process.
  • Experience macro counters can see great results on these plans without having to track their macros perfectly.
  • Big eaters like these plans because the high carb days allow for more food during a weight cut.
WHO STRUGGLES WITH THIS PLAN?
  • Some people feel guilty having a high calorie day during a weight cut.
  • People who like a more repetitive approach. Switching from being very strict for a day or two, then eating whatever you want can be very hard for some people.
  • If you have a small appetite, it could be hard to eat enough on your re-feed days.
FAT LOSS
Monday Low Carb
Tuesday Low Carb
Wednesday High Carb (Re-Feed Day)
Thursday Low Carb
Friday Low Carb
Saturday High Carb (Re-Feed Day)
Sunday Moderate Carbs

 

BODY COMP SWAP (MAINTAIN WEIGHT BUT SLOWLY LOSE FAT OR GAIN MUSCLE)
Monday Moderate Carb
Tuesday Low Carb
Wednesday High Carb (Re-Feed Day)
Thursday Moderate Carb
Friday Low Carb
Saturday High Carb (Re-Feed Day)
Sunday Moderate Carbs

 

LEAN BULK – STEADY WEIGHT GAIN
Monday Moderate Carb
Tuesday Low Carb
Wednesday High Carb (Re-Feed Day)
Thursday Moderate Carb
Friday Low Carb
Saturday High Carb (Re-Feed Day)
Sunday Moderate Carbs

PLAN #3: WAR ON CARBS – GOAL – EXTREME FAT LOSS

Rules to use this plan: #1 Must be experienced at counting macros #2 Must workout at least 5 times a week #3 Men must be under 15% body fat. Women must be under 23% body fat.

These are the only plans we offer that restrict your food choices. The reason is because every third night you are allowed to eat whatever you want in a 4 hour window. Anything! Because of this, you are only allowed to eat vegetables as your carbohydrate sources leading up to your 4 hour re-feed windows. We also offer a maintenance approach for this plan for people who have reached their desired body fat. The maintenance approach is a favorite with our team.

WEEKLY CARB STRUCTURE
EXTREME FAT LOSS
Monday Veggies Only (extremely low carbs)
Tuesday Veggies Only (extremely low carbs)
Wednesday Re-Feed Night
Thursday Veggies Only (extremely low carbs)
Friday Veggies Only (extremely low carbs)
Saturday Re-Feed Night
Sunday Moderate Carbs

 

MAINTENANCE APPROACH
Monday Veggies Only (extremely low carbs)
Tuesday High Carb
Wednesday Veggies Only (extremely low carbs)
Thursday High Carb
Friday Veggies Only (extremely low carbs)
Saturday High Carb – Re-feed night
Sunday Moderate Carbs
WHO IS THIS PLAN GOOD FOR?
  • People that understand macronutrients and have counted macros before.
  • Busy people who don’t want to obsessively count macros for everything they eat.
  • Veggie lovers. You must be willing to eat a lot of vegetables to be successful on this plan.
  • Partiers. If you love to party (drink alcohol), this is probably the best plan to choose and still be able to lose a ton of weight and get shredded!
WHO STRUGGLES WITH THIS PLAN?
  • Performance Athletes. If performance is your #1 goal, these aren’t the plans for you.
  • People who like a more structured approach. Switching from being very strict for two days, then eating whatever you want can be very hard for some people.
  • If you are over 15% body fat men, 23% body fat women, we recommend starting with a more structured approach.
  • If you have a small appetite, it could be hard to eat enough on your re-feed windows.