Today is the start of our Nutrition Journal Challenge! Participation is simple:
a.) Log what and when you ate in the comments
b.) Repeat for every blog post for February.
This week we’ll be sharing how the team at FCF eats, starting with Ryan (aka Moonboots) and Tony.
My current goal is to lose 5kg. Because I travel a lot I frequently eat in restaurants where I try to choose the healthiest thing on the menu. While at home, I want to avoid eating out. I’d like to reduce my alcohol intake and get back to a place where I can completely cut-out processed sugar. When I go to the office, breakfast is a nightmare — they only have baked goods. I want to cut out baked goods entirely and get back to a mostly paleo situation.
What Ryan Eats and Drinks
Small breakfast (e.g. half avocado, cottage cheese and coffee), then a pretty sizable lunch and dinner. Usually 1-2 whiskeys in the evening. I eat lots of mexican (e.g. meat, corn shells, salsa), salads, avocados, steak… I really enjoy shrimp. Steak. Ice cream. Arugula. Watermelon.
I go through about a liter of sparkling water and half-liter of still water each day. Sleep is variable based on travel circumstances. If possible, I like to go to bed around 10pm and wake at 6am.
Ice cream. I don’t have a system, but I generally try to limit to 1 pint every two weeks. Occasionally, I’ll keep yogurt in the fridge as a substitute.
How Ryan Thinks about Food, Health, and Training
I’ve been disciplined about food in the past. I take a slightly more relaxed attitude these days. I know when I’m eating poorly and the consequences it will have to my mood/performance/training. It’s a trade-off.
My dietary goals support my training and competition lifestyle. I allow myself break periods after meets, knowing that I still need to be moderate in the foods I eat.
I eat lean protein, all meats, eggs, lots of green veggies. I avoid sugars, pastries, dairy. I usually eat in the morning, midday after training, dinner, and a small snack before bed. I eat less than an American portion. Probably 6 ounces of protein and a plate/bowl full of cooked veggies. When I’m leaning out, I would drop out about 25% of overall calories for about 4-8 weeks.
One recipe I really like is easy to make, and I put it on a base of protein pasta is this.
Hydration and sleep habits are generally not the best, I could be drinking twice as much water as I currently am. Sleep depends on the coaching and work schedule, but I try to sleep by 11pm, wake up by 6:30am.
Soda. The new batch of seltzer waters have been a good substitute for the fizzies.
Tony’s Advice on How He Reaches His Training Goals
I find it useful to have a training goal in mind – strengthening and leaning out. I will tend to hover around a training weight and then lean out to competition weight when needed.
Come back for more tomorrow!
CrossFit WOD for Monday 2/3/2020
30 rounds for time:
5 wall ball, 20/14/8lbs
3 strict hspu
1 power clean, 102/70/45kg
READ: February 2020’s Nutrition Challenge at Foundation CrossFit (PDF)
WATCH: Adee’s Best Tips for Eating Out by Working Against Gravity