Day 7: The Push

Day 7

"The [Paleo] Push"

WOD 130407

2 Rounds For Time

Run 400m

21 Kettlebell/Dumbbell Swing

Run 400m

21 Sit-ups

** Make sure for your dumbbell swing your back is straight and not curved. Keep your butt low and use the momentum of the weight coming down to bring it back up over your head. Remember, this is 'for time', so keep a good pace, and finish fast.**

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THE PUSH

This email is straight from my best friend, Mr HD himself, giving you the exactly meal plans for the paleo diet. Catered mostly for my brother, this is a MUST READ for anyone looking for meals to eat throughout the day. My brother already lost 3 pounds this week along with CrossFit and Spartan Race in Las Vegas (pictures on that will be posted soon), and this is the final push to get to sub 200 pounds. If my brother can do this, then you can too. Only the willing will succeed, so prepare your mind (and your fridge) for the next 3 weeks with these.

One hour before the WOD either go with 1) Banana and Apple or 2) Protein Shake (Protein with fruits which consists of AT LEAST berries) --- Never eat protein bars or anything that's wrapped.

 

Within 30 minutes after your WOD drink Protein shake.  Wait another 30-60 min then eat.

 

Couple Things To Keep In Mind:

* Remember to try to keep ALL MEATS organic/vegeterian/grass fed.  You will lose weight quick and your body will benefit better. 

* Like I mentioned in my big ass email, avoid all grains if possible.

* Avoid fruits as much as you can (look at my pyramid to see which fruits are the best for you).  Keep in mind if you do eat fruits, eat twice as much vegetables to compensate

* Salads should consist of spinach or kale when possible.  If you're eating out, most likely it'll be romaine lettuce which is fine.  But the spinach and kale have more protein.

 

EVERYTHING YOU COOK SHOULD BE IN COCONUT OIL or OLIVE OIL (this will be your GOOD fats for the day)

 

Breakfast (remember eat whatever meaning, "Breakfast foods" don't have to be breakfast foods) -

1) 3-4 Boiled eggs

2) 3 egg omelettes which consist of a protein (Tuna, Chicken, Salmon or Ground beef) with vegetables (peppers, onions, mushrooms, broccoli, avocado, spinach).

3) Chicken breasts with avocados

4) Steak and eggs

5) Leftover protein dinner

6) Corn beef low sodium with asparagus

7) Bacon with egg whites

8) Bacon with everything

9) Fuckin' Bacon

10) NO GRAINS - YOU CAN DO THIS

 

Lunch -

1) Kale/Spinach salad with tomatoes, sauteed broccoli/peppers/onions/mushrooms/carrots, any protein (Tuna, Turkey, Ground beef/turkey, chicken breasts, bacon) USE ONLY OLIVE OIL OR VINEGAR as dressing

2) Chicken breasts with any kind of green veggies

3) Mahi Mahi/Salmon with Asparagus and mushrooms

4) Tuna with Avocado mixed (mad good)

5) Banana or fruit smoothie with protein

6) NO GRAINS - YOU CAN DO THIS

 

Dinner (Basically same as lunch) -

1) More salad with a different protein

2) Fish with veggies

3) Burger without cheese using lettuce wraps

4) Ground beef with coconut oil mixed with random veggies

5) Chiptole, KFC, any kind of restaurant always make sure you get protein and not fried obviously.

6) A wrap here and there is OK, but remember...

7) NO GRAINS - YOU CAN DO THIS

 

Also Important:

In between meals - NUTS, NUTS, NUTS! Avocados, beef jerky, NUTS, NUTS, NUTS! Celery with almond butter. Sardines. No chips!

 

What are you drinking? Only water Mark.  ONLY WATER.  (Gatorade is ok after a WOD).