CrossFit Stapleton Nutrition Course: Food log review
Last week, we instructed CFS athletes to fill out a 3 day food log as part of the CFS Nutrition 101 course (currently in Beta test).
Listed below is day 2 of a 3 day food log.
We believe in self monitoring for success, several research studies have shown that those people who keep track of their exercise and eating habits have more success than those who don’t.
These food logs were turned in to our instructors last Friday at “Nutrition Chalk Talk” by participating CFS athletes.
This individual trains at CF Stapleton 3 times per week. He is looking for basic nutrition principles and strategies to lose fat and gain muscle.
View the food log below and see Tayler’s comments.
7:40am- 1 Omelet – 2 eggs – 1 cup spinach – 1/4 avocado – 1/2 tomato 2.5oz blueberries 6oz coconut milk
10:00am- 1 pear
12:30pm- 1 Salad – 2 cups spinach – 1 cup kale – 1/3 bell pepper – 1/2 tomato – 1/4 T olive oil – Salt/Pepper/Basil – 2-3oz cubed ham
5:40pm- 1 cup baby carrots 2 Tablespoons hummus
8:45pm- 18oz red beans + 5oz brown rice 1.3 oz Hummus 1.5 Cup Jicama
10:45pm- 1 Thumb brazil nuts
Overall this log was GREAT! The athlete ate frequently throughout the day and had a fairly decent variety of foods through 3 full days.
Just a few things he can adjust:
- When snacking he needs to try his best to eat more than one single macronutrient (ie: Protein/Fat/Carb). Our new goal is to pair up macros (Protein + Carb, Carb + Fat, Fat + Pro, Etc.). This will help him feel a bit more full, because having a macro pair vs. a single macro; helps to slow down digestion (he will feel fuller longer!)
- He seems to be getting a decent amount of veggies daily (great lunch salads). Our new goal is to incorporate more veggies into the dinners (roasted broccoli, carrots, asparagus, etc.). The greater the variety the better, get that fiber, vitamins and minerals in!
- He should also try and eat something every 2-3 hours if possible. We want to avoid large time gaps between meals and much as possible. Prepping snacks/meals ahead of time will take a lot of the difficulty out of this. Staying ahead of the game will keep you on track. Most of us tend to make poor decisions when we do not have good food readily available to us.
All successful programs share one simple method: they measure results. As a colleague of mine likes to say, “If you’re not assessing, you’re guessing.”
So which are you doing?
CrossFit Stapleton is built around the concept of regular assessment and optimization.
Our NEXT Nutrition 101 seminar will begin the second Saturday in July!
Mark your calendars for July 12th.
Limited spots available, so if you are interested email Tayler@crossfitstapleton.com.
A. Floor Press 5, 5, 5, 5, 5 (60-65-70-75-80%) – Rest 2-3min between sets
4 Interval Sets – 85-90% effort – maintain consistent pace)
5 Strict Press (barbell/dbs/kb @ sustainable weight)
5 Strict Pull-ups
150m Row – Rest 2:30