CFH Training Plan 18/01/2016 – 24/01/2016

Week 1 of 5 EST + CrossFit Open Prep

COACHES COMMENT:

I get loads of questions each week regarding training, nutrition, CrossFit competitions, diet, intermitted fasting, becoming a personal trainer/CrossFit coach, the best courses to study….etc… the list goes on.  I always do my best to answer these questions and help as many people as possible.

Here are some good questions I had this week, I thought I would share them with you all,  as I suspect many of you probably have the same questions:

What are alternative lean breakfast options other than eggs?

MEAT.  I (Stretch and now Shareen because I make it for her every morning…) eat meat for breakfast every day and have done so for the past 5 years. Steak, chicken, turkey, lean burgers, fish…  all great sources of protein and the best way to start the day in terms of getting lean and performing at your best, check out meat and nuts breakfast.  Eggs are a high sensitivity food and 90% of members who did a food sensitivity test in 2015 had a sensitivity to eggs.  We should generally only be eating eggs 2 times per week TOPS.

What’s your opinion on oats?

Oats contain gluten.  Gluten is the devil.. lol…    Are you gluten sensitive?  You are until you can prove otherwise.  So no gluten in the diet until you know that your can handle it, most of us can not.  Don’t believe me, read about the hazards of gluten and don’t think that gluten free products are much better.

What’s your opinion on L-Carnitine/ BCAA and LCA Supplements?

All good stuff, when taken for the right reason, at the right dosage and at the right time.  But no supplements are going to fix a bad diet.  Nutrition needs to be perfect before you spend any of your ££ on these types of supplements.

My top 5 supplements that everyone should be taking are:

1. Vitamin-D3 in the UK

2. Fish Oils (Omega 3 fatty acids)

3. Magnesium 1-2g per day (before bed)

4. Probiotics every day

5. Zinc and Selenium for growth and repair of the body

I get pretty hungry during the day- I generally eat low Carb- 1x sweet potato a day and nuts don’t agree with me- alternatives?

Why low carb?  Not everyone should eat a low carb diet.  It’s not 1 type of diet fits all people and this is why so many people get confused about nutrition.  Low Fat, High Fat, Low Carb, High Carb??? F*** ME, what’s right and what’s wrong?

The level of protein we eat is determined by our body mass.  So a 65kg small overweight person should eat the same level of protein as a 65kg super lean muscular individual. There are so many different arguments around this, this is my research and my opinion.

So the remainder of the calories in your diet needs to be made up with the other 2 macros i.e. fats or carbs.  Most people eat a low fat diet and a low carb diet.  So they don’t get enough food!!  If you’re low carb you need to eat ship loads of healthy fats.  If you’re low fat then you better be eating more carbs. SIMPLE!

Food for thought:

Nobody ever got fat from eating vegetables.  So why not eat them as a snack?

What’s your opinion on Whey Proteins – vegan and other?

Again can you prove to me that you do not have a food sensitivity to Whey or other sources of protein supplements?  Unless you can prove this to me you should not be taking these food supplements.  What’s wrong with eating real whole food?  If you are going to take a protein supplement you should first do some research on the biodigestable value of eat protein source.

RECOMMENDED WEEKLY READING:

The New York Times: The Lark-Owl Scale: When Couples’ Sleep Patterns Diverge – If you don’t sleep during your own internal timing window, you will not be as socially capable or as effective at work, and you will have somebody to blame for it, and that is your spouse.

JTSStrength.com: Fatigue Explained – While the terms used to describe it aren’t completely uniform (burnout, overtraining, overreaching, “fried CNS,” etc…), most people seriously involved in lifting and training for sports know that fatigue is important, and is something that needs consideration in a training program.

PoliquinGroup.com: 10 Reasons Your Not losing Fat on a Low Carb-Diet – Lean, active people who are lifting weights and working out regularly tend to benefit from a higher carb intake, or from cycling carbs in order to replenish muscle glycogen. Carb cycling is also beneficial to improve the brain’s sensitivity to the metabolic hormones, insulin and leptin.

Strengtheory.com: Gender Differences in Training and Metabolism – So, just for starters, how much of a difference IS there between men and women? Or at least, how large are the physiological differences in major parameters that relate to strength and performance?

Ericcressey.com: 4 Rules of Posture – Posture May Not Cause Pain, But Improving Posture Can Help to Decrease Pain.

MONDAY 18/01/2016

— GET WARM —

— PART A&B. [35min]—

— PART C. CrossFit Open 11.4 [10min]—

TUESDAY 19/01/2016

— GET WARM [10min]—

— PART A&B. [30min]—

— PART C. MAP4 [20min]—

WEDNESDAY 20/01/2016

— GET WARM —

— PART A&B. [30min]—

— PART C. CrossFit Open 11.2 [30min]—

THURSDAY 21/01/2016

— GET WARM —

— GYMNASTIC —

FRIDAY 22/01/2016

— GET WARM —

— PART AB. [35min] —

— PART C. MAP3[18min]—

SATURDAY 23/01/2016

— GET WARM [10min]—

— PART A&B. [25min] —

— PART C. CrossFit Open 11.5 [30min]—

SUNDAY 24/01/2016

— GET WARM [10-15min]—

— PART A&B. [25min]—

— PART C.  [35min]—