Joe's CF & Zone Diet Log

Joe Thompson · 01-26-2008, 02:08 AM

Today is my start date for Crossfit and the Zone. I am out of shape so I will be scaling the WODs for a while or changing them as needed to work around a wrist injury. I will also be adding a few select exercises in order to improve lagging muscles. Will be weighing myself and taking new measurements every Saturday. I want to get below 10% bodyfat before I start trying to add considerable amounts of LBM back on.

GOALS:
1. Stick to to Zone 17 blocks per day until progress stalls, then change as needed to meet goals.
2. Do not miss any workouts days.
3. Get bodyfat between 5 and 10%.
4. Bring weight up to 205 lbs with bodyfat <10%
5. Score >80 on Crossfit PT Test

Current Stats:
Bodyweight= 220
Height= 6'
Waist= 43 1/4"

BMI= 29.8
Approx BF %= 23%
Approx LBM= 170 lbs

Joe Thompson · 01-27-2008, 02:01 PM

Workout for today was:
100 Ring rows
100 push ups
100 back extension
100 crunches
100 squats
100 heel raises
Workout was spaced out throughout the day. Made sure that each rep was in good form. Rows were done with rings looped over the top of a fence and I leaned away from the fence. Back extension were on the floor.

Ate a 5 block smoothie for breakfast, 5 block Lunch, 2 block snack, then ate some cookies and a glass of milk with the kids. I do not intend to let that happen again. I will say that if you have not eaten healthily in a long time, it is amazing how you rationalize eating junk food so quickly. I started out not intending to eat any cookies, but once they cooled off I really don't remember making the decision to eat one. I didn't realize that I was straying from my diet until I was eating the second cookie. I will make neccessary adjustments to make sue that does not happen anymore.

Joe Thompson · 01-28-2008, 12:53 PM

Breakfast: 5 block smoothie
Lunch: Taco Bell beef grilled stuffed burrito, nachos, 2 tubs of cheese. (Probably not a zone meal)

I will be preparing a back-up lunch to keep in the freezer at work from now on to prevent this from reoccuring.
Dinner: 5 block meal: 5oz chicken breast, 1 whole wheat pita bread, 3tbs cream cheese, 1.5 kiwi fruits
Post workout snack: 2blocks; 2oz chicken breast, 2 tbs cream cheese, 2/3 cup of rasberries, 1/2 cup blueberries.

Crossfit total: Squat=295, Shoulder Press=145, Deadlift=315, Total=755

Joe Thompson · 02-03-2008, 01:58 PM

Decided to start a blog so I will not be updating this log. No reason to keep updating two places all the time. Mods, please feel free to delete.

01-26-2008, 02:08 AM	#1
Joe Thompson Member Profile: Join Date: Jan 2008 Location: Incirlik Air Base Turkey Posts: 7	Joe's CF & Zone Diet Log Today is my start date for Crossfit and the Zone. I am out of shape so I will be scaling the WODs for a while or changing them as needed to work around a wrist injury. I will also be adding a few select exercises in order to improve lagging muscles. Will be weighing myself and taking new measurements every Saturday. I want to get below 10% bodyfat before I start trying to add considerable amounts of LBM back on. GOALS: 1. Stick to to Zone 17 blocks per day until progress stalls, then change as needed to meet goals. 2. Do not miss any workouts days. 3. Get bodyfat between 5 and 10%. 4. Bring weight up to 205 lbs with bodyfat <10% 5. Score >80 on Crossfit PT Test Current Stats: Bodyweight= 220 Height= 6' Waist= 43 1/4" BMI= 29.8 Approx BF %= 23% Approx LBM= 170 lbs

01-27-2008, 02:01 PM	#2
Joe Thompson Member Profile: Join Date: Jan 2008 Location: Incirlik Air Base Turkey Posts: 7	Re: Joe's CF & Zone Diet Log Workout for today was: 100 Ring rows 100 push ups 100 back extension 100 crunches 100 squats 100 heel raises Workout was spaced out throughout the day. Made sure that each rep was in good form. Rows were done with rings looped over the top of a fence and I leaned away from the fence. Back extension were on the floor. Ate a 5 block smoothie for breakfast, 5 block Lunch, 2 block snack, then ate some cookies and a glass of milk with the kids. I do not intend to let that happen again. I will say that if you have not eaten healthily in a long time, it is amazing how you rationalize eating junk food so quickly. I started out not intending to eat any cookies, but once they cooled off I really don't remember making the decision to eat one. I didn't realize that I was straying from my diet until I was eating the second cookie. I will make neccessary adjustments to make sue that does not happen anymore.

01-28-2008, 12:53 PM	#3
Joe Thompson Member Profile: Join Date: Jan 2008 Location: Incirlik Air Base Turkey Posts: 7	Re: Joe's CF & Zone Diet Log Breakfast: 5 block smoothie Lunch: Taco Bell beef grilled stuffed burrito, nachos, 2 tubs of cheese. (Probably not a zone meal) I will be preparing a back-up lunch to keep in the freezer at work from now on to prevent this from reoccuring. Dinner: 5 block meal: 5oz chicken breast, 1 whole wheat pita bread, 3tbs cream cheese, 1.5 kiwi fruits Post workout snack: 2blocks; 2oz chicken breast, 2 tbs cream cheese, 2/3 cup of rasberries, 1/2 cup blueberries. Crossfit total: Squat=295, Shoulder Press=145, Deadlift=315, Total=755

02-03-2008, 01:58 PM	#4
Joe Thompson Member Profile: Join Date: Jan 2008 Location: Incirlik Air Base Turkey Posts: 7	Re: Joe's CF & Zone Diet Log Decided to start a blog so I will not be updating this log. No reason to keep updating two places all the time. Mods, please feel free to delete.

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