- Our next Ramp-Up session begins this evening at 7:00pm.
- Our "Team Saturday" class will start at 7:00am this Saturday due to our Kettlebell Cert starting at 8:30am. All other classes for this Saturday will be canceled.
Scheduling Notes
April 20th, 2009, by Bill · 3 Comments
8 Ziploc Bags
April 16th, 2009, by Bill · 7 Comments
Since the induction of our recent nutrition program, Bill and I have gotten a lot of emails and questions about what to eat. We’ve also heard from numerous people that the reason they aren’t succeeding is because they don’t have time to eat right. Sorry guys…no more excuses. I’m making a post that proves to you without a doubt that you can eat right regardless of where you are or how much time you have. Yes, I know the McDonalds drive-thru is fast, but not as fast as THIS:
That picture represents 75% of the food I will consume during the day. This is my breakfast, lunch and mid-afternoon (pre-workout) snack. I will eat one bag of nuts, one bag of carbs, and one bag of protein with each sitting. It’s not glamorous or fancy, but it gets the job done. This food gets put into an insulated lunch box with an ice pack and I carry it with me as needed. Look how easy that is! Plus, look how COOL I look carrying my blue lunch box!
This take a minimal amount of time, can be done ahead of time, and it ensures that I am staying on track. Nothing in life worth doing is easy! Um, if eating right was easy, it would be your MOM! (or something)
Tweakin’
April 10th, 2009, by Bill · Comments Off
Alright gang, it has been a week since we started this journey. Grind it out another week or so and things should start to turn around for everyone. Keep hitting the carb and protein numbers I gave you with as much precision as possible. As for the fats, you all have some wiggle room here. If you are losing weight at a comfortable rate, keep doing what you are doing. If you have adequate energy to make it through your day and want to accelerate the fat loss, then stay below the fat number I gave you. Ladies, don't go below 50-60g though and fellas, don't go below 90-100g.
As always, hit me up with any questions.
A Lesson in Eating BIG
April 10th, 2009, by Bill · 3 Comments
Yesterday started out innocent enough with some scrambled eggs in ghee. A little while later I finished up the leftover flank steak from yesterday. When I got home from the Fort though I decided to set a good example for Matt and Brian. That bowl of red was about 3,500 calories! I added a bunch of beef tallow to the ground beef so that the fat:protein ratio would be more in line with what we are all doing. Any of us could have eaten a smaller portion of it and hit our numbers quite easily. Eating almost the entire dish definitely made me a little uncomfortable. We'll have to wait and see if I feel like eating tomorrow. Probably going to be a decent fast after this one. You can see the complete details on MyPlate at Livestrong.com.
Steak and Eggs (not at the same time)
April 8th, 2009, by Bill · 8 Comments
I know I mentioned posting photos of my daily meals, so here goes nothing. You can see the specifics/portion sizes at MyPlate. Please let me know if you guys enjoy this.
I also enjoyed part of an 88% cocoa bar with a grande decaf coffee from Starbucks (to which I added raw cow's cream). While posting this I couldn't resist having some of the 85% cocoa bar sitting here 
Your Turn Ladies
April 8th, 2009, by Bill · 4 Comments
Just in case you ladies aren't motivated by Greg Amundson (I know, highly unlikely), here is an article written by Nicole Carroll. She was a trainer at CrossFit HQ when it was still around and is currently the Director of Training for HQ. In the article, she describes how hard it initially was to change her eating habits.
Click to Read
A Little Support for the Guys
April 7th, 2009, by Bill · 1 Comment
Alright fellas. I know the new dietary prescription is rough. It has a tendency to kick one's ass early on. That is exactly why you may already be questioning the legitimacy of it. For most of you, this is much less food, especially protein, than you are used to. I have been continually reassuring all of you that you won't waste away on such 'little' protein, but I understand that my words can only do so much. That is why I have decided to give some living proof instead.
Meet Greg Amundson (6' - 205#):
As you can see, with your own two eyes, Greg is a beast! Believe it or not, he has been on a very strict Zone Diet for the past 7 years now. I don't have any of you "Zoning" per se, but the protein allotments are definitely in the same ballpark.
