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Old 11-06-2008, 06:02 AM   #1
Herm Blancaflor
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The Paleo Diet WORKS!

Here is a series of PMs I received from and replied to Steven, owner of CF Affliction. I asked him if I could post these for all to benefit from.

Main point: Nutrition will bring you to a new level.
___________________________________________
Quote:
Originally Posted by Steven Bowser

"Improving Fran"

Herm,
I noticed your video breaking under 3 minutes with Fran. How did you do it. Probably a stupid question.
You are a firebreather. Not to mention I love your haircut. LOL
I started doing more thrusters because I just seem to get gassed when I do the thrusters. My best Fran time is 6:15 with strict form. 5:30 not strict at all. I just did my second Cert 1 and came in at 8:15 but had to do a few extra reps because the trainers were being ball busters. All good.
Anyway, I appreciate you advice. I would say you will be placing high at the CrossFit Games because you look like a animal.
The bottom line is the Thrusters Crush me. Pull ups are not too much of a problem. I consider myself above average but not close you your level.
Thanks in advance.
Steven
CrossFitAffliction
Http://www.CrossFitAffliction.net
Thanks for the kind words, Steven. I consider myself lucky to be regarded as a good crossfitter, and it puts positive pressure on me to perform at a high level with each WOD. No room to slack, especially if I am trying to qualify for the 2009 CF Games!

From my online log, here are all of my "Fran" times and dates (started CF in December 2007):

Mar 15th, 2008: 7:30
Mar. 31st: 5:41
May 10th: 5:30 (@ CF Certification)
July 2nd: 3:22
July 24th: 4:41 (Chest to Bar)
Sept 14th: 2:54 (9/14/08)
Oct 19th: 3:09 (@ CF Unlimited's BGDC Challenge)

(Within that same timeframe, I have improved on "Angie" from 22:53 to 15:40, and "Grace from 8:12 to 1:55.)

As many times as I've done it, I haven't trained specifically for "Fran". With that, I think my success with "Fran" has been consistency with the WODs (3 on, 1 off), intensity and drive/focus on each WOD (I try to give every WOD my 100% effort), supplemental Olympic Lifting.

But the biggest factor, believe it or not, has been switching over to the Paleo diet. I always feel good and my WODs are getting better all the time. I started with Paleo around mid-June and haven't let up since. It's been a stricter Paleo since late August, almost Zone-ish with 5-7x fat. It is very rewarding to see results like this when you can directly correlate it to the diet. As long as it keeps working, I am sticking to it!

Quote:
Not to mention I love your haircut. LOL
Thanks bro! It's the best CF haircut EVER. If it's good enough for Freddy Camaho, Speal, Anthony Bainbridge, and Greg Amundson, It's good enough for me!

By the way, do you mind if I share this PM with the rest of the board?

Quote:
By all means share it.
I can spot a rising star and I see you got the drive.
I started to follow the Zone as best I can but is difficult with my job and running our Ft Lauderdale Club.
I already checked out your journal and it is very impressive and inspiring.
Keep up the good work and thanks for the feedback.
Steve
CrossFit Affliction
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Old 11-12-2008, 03:46 PM   #2
Brady Herrin
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Re: The Paleo Diet WORKS!

Great post! I've been on Paleo for over a week now. Loving it.
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Old 11-15-2008, 01:15 PM   #3
Herm Blancaflor
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Re: The Paleo Diet WORKS!

Quote:
Originally Posted by Brady Herrin View Post
Great post! I've been on Paleo for over a week now. Loving it.
Hey Brady, are you doing just Paleo foods, or are you doing more of a zone-style breakdown of the paleo foods? I tend to be laxed on the portion percentages and sizes, yet still feel great. Basically eat whenever I feel hungry.
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Old 11-20-2008, 12:46 PM   #4
Jesse Kodadek
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Re: The Paleo Diet WORKS!

I have been doing a fairly strict paleo (not giving up dairy, no plans to) for about two and a half weeks. I have lost about 5 pounds, all from my gut (only place I am carrying any bodyfat).

Since I've started, my only cheats have been: two cheeseburgers with fries (one of those times it was sweet potato fries), a little bread and a small amount of mashed potatoes when out with in laws at a nice restaurant, and a little bit of rice with some green curry a few days ago. I COMPLETELY cut refined sugar out my diet, which meant going cold turkey on the sugar part of my very sweet, almost milkshake like coffee/half and half/sugar morning concoction, have not touched a single pop, and made my wife take trick or treat leftovers to her office the day after Halloween.

I am improving performance daily, setting PR's on a regular basis (only been crossfitting about 9 weeks, so I'm still in the honeymoon phase, I guess).

I have more energy, never get sleepy, and the best part is that a lifetime of nagging lower intestinal discomfort has completely vanished, like magic.

I have not cut my beer consumption (1-2 daily) and I don't plan to.

I'm not zoning at all. I eat when I want, what I want (within the guidelines, obviously), and as much as I want. At this point, I can't see going back to my old ways, where often, dinner was a huge bowl of pasta with pesto, and a side of damn good, local bread. I miss the foods a little, but I feel so much better that it is extraordinarily easy to stick with the new program.
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Old 11-20-2008, 02:49 PM   #5
Carter Jee
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Re: The Paleo Diet WORKS!

in the crossfit journal video on nutrition... nicole was sharing bout a client who did the zone-paleo diet on beef and beer!!!

i've been on the paleo diet since easter (kinda forced due to results of blood clots in my liver and bowel)..... intrigueing thought was that the diet i was put on corresponded to the paleo diet...

been on the zone-paleo diet since the beginning of the week... first two days sucked, but now i feel great!!!!

nicole's tip about perimeter shopping in a supermarket works in perth australia too!!! went to three supermarkets last night to check!!!

awesome....

carter
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Old 11-21-2008, 08:42 PM   #6
Steven Bowser
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Re: The Paleo Diet WORKS!

Could you guys on that paleo post a few days worth of what you are eating so I can compare to what I am doing. I started a pretty strict Zone about 3 weeks ago and lost 8 pounds right away. I know what I have to do but sometimes I need to see it from someone else to help me along. My goal is to go down another 15 pounds to help on my Met Con.
Herm,
If you keep a log of your food intake I would love to have a peek at that.
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Old 11-22-2008, 10:33 AM   #7
Jesse Kodadek
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Re: The Paleo Diet WORKS!

A typical day for me, with dairy:

breakfast, post WO:
3 eggs with
1 oz ham and/or
1 oz cheese
1 cup spinach
and an apple on the side
1/2 cup 2% milk with my coffee

lunch:
4-5 oz lean shredded beef
1/2 c onions
peppers if any around
salsa (local, fresh)
glob of sour cream
on bed of lettuce or cabbage

snack ideas:
celery with peanut/almond butter and dried cranberries (i get organic cranberries sweetened with apple juice)

string cheese, apple, almonds

pear, cashews, cup of milk

dinner:
grilled chicken breast with big caesar salad w/homemade dressing
olive oil
anchovies
lemon
garlic
salt
egg yolks (optional, if I am making enough to put in the fridge, no eggs)
side of steamed broccoli


Things super easy to keep around:
Pulled pork. I can get organic, local pork shoulder for $2.50/lb. Grill it to give it a crust, then throw it in the crock pot with a couple beers, onions, and chipotles for 8 hours. Pull out, shred, and mix up a vinegar based barbeque sauce. I will eat this every day for a week.

Same as above but with beef.

Did you know you can throw a frozen chicken breast directly on the grill and it will turn out great? This was a huge discovery for me.

Last edited by Jesse Kodadek : 11-22-2008 at 11:02 AM.
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Old 11-22-2008, 06:43 PM   #8
Steven Bowser
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Re: The Paleo Diet WORKS!

Thats excellent. I am pretty similar but I eat more. I actually need to cut back. Believe it or not I buy frozen chicken breasts at Sams Club and put them in the Microwave and they come out great with a little seasoning if I dont have time to grill.
Thanks for the menu. Put some more in if you get a chance.
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Old 11-23-2008, 03:33 PM   #9
John Maloney
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Re: The Paleo Diet WORKS!

Herm, great #'s. Can you tell us more about your diet & it's effects. Height/weight/ bodyfat (before & after), etc. My times would take off if I could just buckle down on the diet.
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Old 12-13-2008, 05:45 PM   #10
Herm Blancaflor
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Re: The Paleo Diet WORKS!

Quote:
Originally Posted by John Maloney View Post
Herm, great #'s. Can you tell us more about your diet & it's effects. Height/weight/ bodyfat (before & after), etc. My times would take off if I could just buckle down on the diet.
I really only eat eggs, chicken, broccoli, almonds, walnuts, olive oil, and some fruits (about 3 per day). All totals about 3,000 calories.

5'9, 200 lbs, bodyfat has remained constant. That's the weird thing about it. I started out pretty lean already and my weight has gone down. I am stronger and METCON is better, but my bodyfat is the same. I think being a bodybuilder for so long put some nonfunctional mass on my frame, even though it was muscle. I actually got smaller and fatter by doing Paleo/Crossfitting! I really don't care though, because I have better scores and lifts across the board, AND I feel better!
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