Workout of the Day

Pre-game

Find 1RM for squat clean in 7 minutes

Party

Add total amount of reps for score:

Pullups- 1 minute

Pushups- 2 minutes

Squats- 3 minutes

Double unders- 4 minutes

Situps- 3 minutes

Dips- 2 minute

HSPU- 1 minute

After party

For time:

Row 1000m

This is a rough draft! I did not have the time to proof read it... so don't judge me... Readers: if there is any information that you think may be inaccurate or you do not agree with, please feel free to comment. I do not consider myself an expert at nutrition, yet. As long as you have a valid argument I will comment back. Also, feel free to comment with any questions!

Gray areas of Paleolithic Nutrition

Eggs

Dairy

Deli Meats

Fatty/processed meats

Peanuts

Eggs

Good or bad? We have heard this argument over and over again. One day they are the staple of our breakfast and the next day we must avoid it like the plague. Well here is the “411” on our beloved eggs. If you are consuming a low carbohydrate diet (i.e. Paleo) the cholesterol in eggs will not raise bad cholesterol levels (LDLs). Explanation: insulin is like a bus driver for nutrients, dropping them off at various places in the body. It is necessary for life, but not in excessive amounts. Picture cholesterol as the midget with Napoleon complex. It has got a big mouth and wants to start trouble, but is still relatively not a threat. Now our bus driver, insulin, drives fast when a lot of kids, carbohydrates, are on the bus. The bus driver is rapidly dropping off the midgets (cholesterol) in unwanted places due to the bus being overcrowded with too many kids (carbohydrates). Following me? Therefore, if there are not a lot of kids on the bus, the midgets stay on the bus longer thus preventing cholesterol levels to rise.

Dairy

Why is dairy non-paleo in the first place? Isn’t whole milk bad for you? Milk is non-paleo because it has only came about during the agricultural revolution (10,000-20,000 years ago). Believe it or not, cavemen were not sucking off of cow teet. I wonder whoever came up with the idea of sucking on the teet of a cow anyway! Although milk is non-paleo, it is very nutrient dense. Providing the body with calcium, vitamin D, protein, and fat. As mentioned, fat is our friend. Fat is energy. Milk provides athletes with proper nourishment, is great for bulking and getting stronger. However, milk is not perfect. Lactose sugar causes a rise in our insulin levels, milk causes acne and digestive problems for some people. I recommend dairy to any athlete looking for some size; otherwise you can do without it.

Deli Meats

Meat is perfectly Paleo. Deli meats are a very gray area subject because the processing is somewhat “unknown”. Deli meats are generally EXTREMELY high in sodium. Water follows sodium, so your body will retain some extra water weight. On a positive note, it is quick, convienient, and is high in protein.

Fatty and processed meats

Bacon, sausage, hot dogs, ground beef, etc. Let me start off with saying that I could have made these into two separate catergories. Now for the nitty gritty. Sausage, hot dogs, and processed meats are non-paleo, period. There are all types of different meats with toxic chemicals so I would stay away. Although not as processed, fatty meats like bacon and most ground beef are sought out to “set us up for a heart attack” because of the high concentrations of saturated fatty acids. If you are a relatively healthy human being, eat a low carb paleo diet, and exercise every now and then you should be fine. If you eat the typical American diet, based on the food pyramid which promotes excessive carbohydrate consumption, you are setting yourself up for a world of disaster!

Peanuts

I love peanut butter. Though non-paleo, peanuts are a good source of energy for the athlete. Lots of monounsaturated fats and some protein, not to mention Skippy’s natural crunchy peanut butter is crack. Now the downside are that peanuts contain that pesky thing called Lectin. As discussed in the beginning of this program, Lectin is not our friend. It causes all sorts of autoimmune disorders and gut irritation. It also plays a big role in developing CVD.

Stay classy,

Coach A.