Points: Do not Ice, use heat. Move often in sore/injured areas.
Machine discussed in video - MarcPro: http://marcpro.com/
Experts talk about and review the Zone Guilde (designed by Barry Sears) for proper nurtition. Dr. Barry Sears gives introduction and information on the Zone. Matt Chan describes how the zone is applied to Crossfit and general fitness.
Dr. Barry Sears - Intro
Matt Chan - Relation to Crossfit Athletes
Here are some keys to the Zone Diet. Remember, this diet is a baseline and variations of this come with time and experiment. Each body is different, and require different percentages of protien, carbs and fats.
1 Block = 7g Protien, 9g Carbs, 1.5g Fat
Caculate your level:
» Current Weight: BW
» Find your current Body Fat%: BF
» Find Lean Muscle Mass: (BW X BF)/100 = Lean Mass = LM
» Define your activity level: AL
→ 1 Workout/Day = .7
→ 2 Workouts/Day = .8
→ 3 Workouts/Day = .9
→ 4+ Workouts/Day = 1
» Plug in the formula: ( LM X AL)/7 = # Blocks/Day
» Protien: .2g - .4g/kg of BW (approx 3 Blocks)
» Carb: .4g - .8g/kg of BW (approx 4 Blocks)
→ Best to take within 30 min post Workout in liquid form
» Fish Oil: 10g/Day of EPA/DHA
» Vitiman C: 1000mg - 2000mg/Day
» Vitiman D: 5000IU/Day (unless 40% body exposure for 20 min/Day)
» Creatine: 2.5g Pre/Post (read Label) with 1 month Cycles to increase strength
» Eat meals 1-2 hours before workout to level insulin
|Food Charts. Taken from: http://catalystfitness.typepad.com/files/food-block-guide.pdf|
Shawn has been with Pure Cross Training for a few months now and seeing awesome results! He is a motivated and hard working WARRIOR!!! Think you have what it takes to be a Christian Warrior?