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Old 12-19-2007, 06:46 AM   #1
Eric Tuley
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Zone tuned for lean mass - long post

Guys I have been doing very well following the Crossfit regiment the past few months. I started at 209 and 24% bf. I am now 183 at 10% bf. I tracked every thing I ate, how it made me feel, and my general "look" the next morning. I have dialed down what I feel is the best 7-day plan for me that worked to get to this level over the past few months. I did a lot of CF WOD routintes, and a lot of gym jones routines. I supplemented the WOD with rowing a 2-3 k fasted in the morning before my first meal. In these 3 months I lost fat, and was SHOCKED that I gained muscle. I have lurked for so long and learned so much, that I felt adding my meal plan in a single thread would be helpful.


Day 1:
Meal 1
1/2 cup rolled oats
1/2 banana
2 egg yolks + 6 egg whites

Totals cals407 C39 P37 F13
Meal 2
1 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
2 tsp flax oil
Totals cals450 C41 P40 F14
Meal 3
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Totals cals347 C38 P31 F9
Meal 4
2 apples
1 oz walnuts
1 1/2 scoop protein powder
Totals cals435 C42 P34 F14
Meal 5
3 oz grilled salmon
1/2 cup brown rice
2 cups steamed Swiss chard
Totals cals416 C50 P24 F13

Meal 6
1 cup non fat cottage cheese
1 oz toasted almonds
1 cup:cherry tomatoes, basil leaves, balsamic vinegar

Totals cals357 C19 P34 F14

Dailys Meal total Calories
C916.00 P800.00 F693.00

Totals Cals 2412 Carb grams 229 Protien grams 200 Fat grams 77
carbs 37.98% pro33.17% fat28.73%


Day 2:
Meal 1
1 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
2 tsp flax oil
Totals Cals450 C41 P40 F14

Meal 2
Post-workout
2 cups nonfat chocolate milk
Totals cals316 C52 P16 F0

Meal 3
1/2 cup oat bran
1 cup frozen blueberries
1 TBS flaxseed
1/2 oz walnuts
1 scoop protein powder
Totals 399 C49 P33 F12
Meal 4
3 oz canned salmon
1 cup cooked barley
1 tsp balsamic vinaigrette
1/2 cup nonfat cottage cheese
Totals cals448 C48 P35 F11
Meal 5
3 oz grilled pork chops
1 med baked sweet potato
1 cup steam broccoli
1 medium orange
Totals cals379 C45 P28 F9
Meal 6
Labrada Lowcarb MRP with 1 cup blackberries
2 tsp flax oil
Totals cals460 C44 P45 F10

Meal totals Calories C1116.00 P788.00 F504.00

Totals Cals 2452 Carbgrams 279 Protiengrams 197 Fatgrams 56
C45.51% P32.14% F20.55%
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Old 12-19-2007, 07:01 AM   #2
Eric Tuley
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Re: Zone tuned for lean mass - long post

Day 3:
Meal 1
1 cup wheatena (measured after cooking)
1 apple
1 cup nonfat cottage cheese
1 oz walnuts
Totals cals545 C50 P35 F15

Meal 2
2 slices whole grain bread
1/2 banana
1 TBS natural peanut butter
1 1/2 scoop protein powder
Totals cals389 C39 P38 F9

Meal 3
2 egg yolks + 6 egg whites
1 cup broccoli florets
1/2 cup mixed bell peppers
2 pears
Totals cals437 C55 P32 F10
Meal 4
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Totals cals347 C38 P31 F9

Meal 5
4 oz ground turkey breast burger
1 cup carrot sticks
1/2 cup cooked quinoa
1 cup nonfat milk
Totals cals427 C54 P37 F7
Meal 6
1 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup pineapple
1 TBS ground flax seed
Totals cals499 C60 P45 F8

Meal total Calories Carbs1184.00 Pro872.00 Fat522.00

Daily Totals Cals2644 Carb grams 296 pro grams 218 fat grams58
C44.78% P32.98% F19.74%


Day 4:
Meal 1
1/2 cup rolled oats
1 cup cottage cheese
1 cup blueberries
1 tsp flax oil and cinnamon to taste
Blend all ingredients and refrigerate overnight (should be pudding-like consistency)
Totals Cals433 C53 P33 F8
Meal 2
2 egg yolks + 6 whites
2 cups spinach & 1 clove garlic
1 cup chopped yellow squash
1 whole grapefruit
Totals cals350 C35 P32 F10
Meal 3
1 orange
1 apple
1 oz almonds
1 cup vanilla yogurt
Totals cals414 C60 P18 F15
Meal 4
1 can tuna, in spring water
1/2 cup black beans
1 tsp balsamic vinaigrette
1 banana
Totals cals448 C42 P53 F7
Meal 5
1 whole red pepper or orange pepper
5 oz 96% lean red meat
1 cup cooked barley
1/2 cup sauted mushrooms
1/2 cup spaghetti sauce
Cook red meat, add sauted mushrooms and sauce.
Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes
Totals cals467 C55 P39 F14

Meal 6
Labrada low carb MRP with 1 cup frozen blueberries
2 tsp ground flax seed
Totals cals460 C44 P45 F6

Meal total Calories Carbs 944.00 Pro 880.00 Fat 540.00

Totals Cals2572 Carb grams 236 Pro grams 220 Fat grams60 36.70% 34.21% 21.00%
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Old 12-19-2007, 07:11 AM   #3
Craig Van De Walker
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Location: Beaverton  OR
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Re: Zone tuned for lean mass - long post

Great job!

Amazing what a disciplined diet will do
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Old 12-19-2007, 07:15 AM   #4
Eric Tuley
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Re: Zone tuned for lean mass - long post

Day 5:
Meal 1
9 egg whites
2 strips turkey bacon
1 cup spinach + 1 clove garlic
1 grapefruit
1 apple
Totals cals385 C42 P40 F6

Meal 2
1 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
2 tsp flax oil
1 cup plain, unsweetened tea
Totals cals450 C41 P40 F14
Meal 3
1 oz walnuts
1 banana
1 cup nonfat milk + 1 scoop Isopure protein
Totals cals465 C39 P33 F19
Meal 4
1 whole wheat tortilla
1/2 cup hummus
1 handful spinach leaves
3 oz grilled chicken
1/2 cup shredded carrots
Spicy ground mustard to taste
Totals cals438 C49 P32 F11
Meal 5
3 oz grilled pork chop
1 medium sweet potato
1 cup asparagus
1 cup nonfat milk
Totals cals399 C42 P34 F9

Meal 6
1 cup nonfat cottage cheese
1 cup pineapple
2 TBS wheat germ
1 oz almonds
Totals cals472 C41 P41 F16

Meal total calories Carbs 1016.00 Pro 1016.00 Fats 675.00

Daily Totals Cals2609 Carb grams 254 Pro grams 254 Fat grams75
38.94% 38.94% 25.87%

Day 6:
Meal 1
1 whole grain English muffin
1 egg yolk + 3 egg whites
2 slices turkey bacon
1 grapefruit
Totals cals436 C49 P31 F16
Meal 2
Labrada lowcard MRP with 1 cup frozen blueberries
2 tsp ground flax seed
Totals cals460 C44 P45 F6
Meal 3
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning (I use Newman's Own light)
Totals cals347 C38 P31 F9
Meal 4
2 apples
1 1/2 TBS natural peanut butter
1 cup nonfat milk
1 scoop protein Isopure powder
Totals cals431 C38 P36 F12

Meal 5
Chicken fajitas
1 whole wheat tortilla
4 oz grilled chicken breast with fajita seasoning
1 cup chopped, mixed bell peppers
2 TBS guacamole
Totals cals348 C34 P33 F9

Meal 6
1 cup plain, nonfat yogurt (I use Publix brand)
1 cup nonfat cottage cheese
1 cup red grapes
2 tsp flax oil
Totals cals450 C41 P40 F14

Meal total Calories Carbs 976.00 Pro 864.00 Fats 594.00

Daily Meal Totals Cals2472 Carb grams 244 Pro grams 216 Fat grams66
C39.48% P34.95% F24.03%


Day 7:
Meal 1
1/2 cup oat bran
1 cup frozen blueberries
1 TBS flaxseed
1/2 oz walnuts
1 scoop protein powder
Blend with some skim milk for shake
Totals cals 399 C49 P33 F12

Meal 2
1 cup vanilla yogurt
6 hardboiled egg whites
1 TBS dried cranberries
1 TBS ground flax seed
Totals cals435 C47 P29 F8

Meal 3
1 whole wheat pita
4 oz grilled chicken
1 orange
Sliced lettuce and tomato
1 oz almonds
Grainy mustard to taste
Totals cals434 C48 P37 F17

Meal 4 - Tuna Burger.
1 can tuna in spring water, drained
1 clove garlic, chopped
1 egg, beaten
2 TBS grainy mustard
Mix all ingredients above and foreman grill
1/2 cup cooked quinoa
1 orange
Totals cals395 C45 P40 F7

Meal 5
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
1 cup plain, unsweetened tea
Totals cals347 C38 P31 F9

Meal 6
9 egg whites
2 slices Canadian bacon
1 oz reduced fat pepper jack cheese
1 apple & 1 pear
Totals cals414 C30 P48 F10

Meal total Calries Carbs 1028.00 Pro 872.00 Fat 567.00

Daily Meal Totals Cals2424 Carb grams 257 Pro grams 218 Fat grams63
C42.41% P35.97% F23.39%
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Old 12-19-2007, 07:19 AM   #5
Eric Tuley
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Thumbs up Re: Zone tuned for lean mass - long post

So crossfitters here you go. I stumbled with a few things. I spent a great deal of time with the CFJ article 21. I spent a great deal of time feeding myself too much food.. and feeling stuffed / bloated. I tried to make meals that were around 450-500 cals per meal. I like to eat.. and it had to taste good. I like fats, and found ways to hide them in shakes / salads. I did not break my diet excpet for one cheat MEAL... read that again.. 1 meal... and it usually consisted of some Sushie. Still not bad.. but it has white rice. My other cheat meal would be a nice thick fillet steak on the grill. I would be sure to time my cheat meals on WOD's that had weightlifting AND cardio involved.. usually days that had at least 800m of running.

My only supps were a multi vitamin, lots of green tea, and BCCA powder after my workout.

I hope this helps everyone who is struggling with their meals.
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Old 12-19-2007, 08:03 AM   #6
Jay Cohen
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Location: Sharpsville  PA
Posts: 3,384
Re: Zone tuned for lean mass - long post

Eric;
Excellent post, thanks for sharing.
Consider either starting your own Food log, or at least save this post and paste in for automated response to newbie questions.
Again, great job.
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Old 12-19-2007, 09:28 AM   #7
Jon Gramlich
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Location: Peoria  IL
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Re: Zone tuned for lean mass - long post

Eric,
What numbers of blocks are you using for these meals?
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Old 12-19-2007, 10:03 AM   #8
Eric Tuley
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Re: Zone tuned for lean mass - long post

Jon I have all of the totals for every meal listed for all 7 days. Most every meal I had was between 4-5 blocks of Carbs 4-5 blocks or Protein and 4-5.5 blocks of fat at EVERY meal.

The thing I wanted to ensure was that I was gaining muscle mass while loosing fat. I wanted to do the ultimate experiment on body composition change. I have all the calorie totals including the actual percentage of the ratio's at the bottom of each day.

You will see that I did add some extra fat here and there. I noticed that after doing fasted cardion in the morning, it really reved up my metabolism. The extra fat is what I believe allowed me to excel in my later WOD in the afternoon's without bonking.

Last edited by Eric Tuley : 12-19-2007 at 10:16 AM.
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