CrossFit Rochester

Jaeger · Veteran Member

Jaeger's Zone

Jaeger · Veteran Member

Oct 20, 2009
8:30 AM	2 - Whole Eggs	2
	2oz - Ham	2
	2/3 Cup - Oatmeal		2
	1 - Apple		2
	12 - Almonds			4
11:00 AM	4oz - Ricotta Cheese	2
	2/3 Cup - Raspberries		2
	6 - Almonds			2
2:00 PM	6oz - Fish	4
	3-1/2 Cups Green Beans		3
	2 tsp - Smart Balance			6
	3 - Almonds			1
5:20 PM	2oz - Cheese [Mozz]	2
	1 - Apple		2
	9 - Almonds			3
7:30 PM	4oz - Chicken	4
	3-1/2 Cups Cauliflower		3
	12 - Almonds			4
	1 tsp - Salad Dressing			3
		16	14	23

Jaeger · Veteran Member

Oct 21, 2009
6:30 AM	2 - Whole Eggs	2
	2oz - Ham	2
	2/3 Cup - Oatmeal		2
	1 - Apple		2
	1 tsp Smart Balance			3
	3 - Almonds			1
12:00 PM	4oz - Chicken	4
	3-1/2 Cups Green Beans		3
	24 - Almonds			8
5:00 PM	Zone Bar	2	2	2
6:30 PM	4oz - Chicken	4
	3-1/2 Cups Green Beans		3
	24 - Almonds			8
9:00 PM	2oz - Cheese [Mozz]	2
	1 - Apple		2
	6 - Cashews			2
		16	14	24

Jaeger · Veteran Member

Oct 22, 2009
6:30 AM	1 - Whole Eggs	1
	2 - Egg Whites	1
	2 - Chicken Sausage Links	2
	2/3 Cup - Oatmeal		2
	1 - Apple		2
	1/3 tsp - Olive Oil			1
	12 - Cashews			4
9:30 AM	1 - Zone Bar	2	2	2
1:30 PM	4oz - Chicken	4
	3 - Cups Green Beans		3
	12 - Cashews			4
4:15 PM	2oz - Cheese [Mozz]	2
	1 - Apple		2
	6 - Cashews			2
6:30 PM	4oz - Chicken	4
	1 Cup - Black Beans		4
	12 - Cashews			4
		16	15	17

It totally stinks having my back out of whack!! I miss Crossfit. I'm hoping for a return Monday. Visited a PT today - my first ever. Whew! It was not pleasant, but hopefully she has me back on the road to recovery.

Jaeger · Veteran Member

Oct 23, 2009
6:30 AM	2oz - Cheese [Mozz]	2
	2 - Chicken Sausage Links	2
	2/3 Cup - Oatmeal		2
	1 - Pear		2
	12 - Cashews			4
9:45 AM	4oz - Ricotta Cheese	2
	2/3 Cup - Raspberries		1
	1 - Tangerine		1
	6 - Cashews			2
12:30 PM	3oz - Fish	3
	1 Cup - Skim Milk	1	1
	2 Cups - Green Beans		2
	21 - Cashews			7
3:45 PM	2oz - Cheese [Mozz]	2
	1 - Apple		2
	6 - Cashews			2
6:30 PM	4oz - Chicken	4
	3 - Cups Green Beans		3
	1 tsp Smart Balance			3
	3 - Cashews			1
	1 - Tangerine		1
		16	15	19

Jaeger · Veteran Member

Oct 24, 2009
7:00 AM	3 - Eggs	3
	2/3 Cup - Oatmeal		2
	1 - Apple		2
	1 tsp Smart Balance			3
	3 - Cashews			1
10:30 AM	1 - Zone Bar	2	2	2
12:30 PM	4oz - Ricotta Cheese	2
	14 - Cherries		2
	6 - Cashews			2
3:00 PM	1 - Zone Bar	2	2	2
4:30 PM	1/4 Cup - Pasta		1
	1 oz - Cheese	1
	3 - Cashews			1
	1 Cup - Tomato		1
7:00 PM	4oz - Chicken	4
	1/2 Cup - Black Beans		2
	9 - Almonds			3
8:30 PM	1 - Zone Bar	2	2	2
		16	16	16

Dinner at Mom & Dad's...had to have a small helping of homemade Mac n' Cheese or would have really upset Mom....Can't do that.

REALLY hoping to return to the Gym Monday at 5AM.....PLEASE!!

Jaeger · Veteran Member

Oct 25, 2009
7:00 AM	2 - Whole Eggs	2
	2 - Egg Whites	1
	1 oz - Cheese	1
	1/2 Cup - Onions		1
	1/4 Cup - Black Beans		1
	1 - Apple		2
	3 - Almonds			1
	1 tsp - Olive Oil			3
11:30 AM	1 - Zone Bar	2	2	2
1:00 PM	Chicken Ceasar Salad	3	1	4
	1 - Apple		2
	1 Cup - 1% Milk	1	1
4:30 PM	4oz - Chicken	4
	1/2 Cup - Black Beans		2
	1 - Apple		2
	12 - Almonds			4
6:30 PM	4oz - Ricotta Cheese	2
	14 - Cherries		2
	6 - Cashews			2
10:00 PM	1 - Zone Bar	2	2	2
		18	18	18

Should not have had that last Zone Bar, but I obviously wasn't counting right until I wrote it all down this morning!

Jaeger · Veteran Member

Oct 26, 2009
6:30 AM	Egg Whites - 6	3
	1 oz - Cheese	1
	1/2 Cup - Onions		1
	1 Cup - Oatmeal		3
	12 - Cashews			4
9:00 AM	Zone Bar	2	2	2
12:00 PM	4oz - Chicken	4
	3-1/2 Cups Broccoli		4
	12 - Almonds			4
3:00 PM	Zone Bar	2	2	2
6:30 PM	Turkey Sausage	4		2
	2 Cups - Green Beans		2
	2 Cups - Saurkraut		2
	9 - Cashews			3
		16	16	17

1st day back. Whew..glad to be back in action.

Jaeger · Veteran Member

CFWU @ home - Sub'd Push Ups for Dips

Oct 27, 2009
6:30 AM	Zone Bar	2	2	2
	2oz - Cheese [Mozz]	2
	1 - Apple		2
	6 - Almonds			2
9:00 AM	Zone Bar	2	2	2
12:00 PM	4oz - Chicken	4
	3-1/2 Cups Broccoli		3
	15 - Almonds			5
3:00 PM	Zone Bar	2	2	2
6:45 PM	4oz - Pork	4
	1 Cup - Great Northern Beans		4
	15 - Almonds			5
		16	15	18

Looking forward to coming in tomorrow and cranking!

Staci K · Veteran Member

Steve--hope your back is feeling better. It's hard to be out, isn't it?
My Zone is going okay--there are a few days that I just bombed! I went to a wedding and I just couldn't resist the cake! Once that was done I figured I'd just have 2-3 more cookies! aww

Jaeger · Veteran Member

Oct 28, 2009
6:30 AM	3 - Eggs	3
	1 Cup - Oatmeal		3
	7 - Cherries		1
	1 oz - Cheese	1
	12 - Almonds			4
9:00 AM	2oz - Cheese [Mozz]	2
	1 - Apple		2
	6 - Almonds			2
12:00 PM	4oz - Pork	4
	1 Cup - Black Beans		4
3:00 PM	Zone Bar	2	2	2
5:45 PM	4oz - Chicken	4
	3/4 Cup - Great Northern Beans		3
	24 - Almonds			8
		16	15	16

5AM - WOD @ Gym

Jaeger · Veteran Member

Oct 29, 2009
6:30 AM	3 - Eggs	3
	1 Cup - Oatmeal		3
	7 - Cherries		1
	1 oz - Cheese	1
	12 - Almonds			4
9:00 AM	2oz - Cheese [Mozz]	2
	1 - Apple		2
	6 - Almonds			2
12:00 PM	3oz - Chicken	3
	3-1/2 Cups Broccoli		3
	1oz - Cheese [Mozz]	1		1
	15 - Almonds			5
3:00 PM	Zone Bar	2	2	2
5:45 PM	4oz - Chicken	4
	1 Cup - Black Beans		4
	1tsp - Oil			3
	6 - Cashews			2
		16	15	19

Boy, am I hungry at the end of the day! But trying to hang in there. My wife bought a big white frosted cookie for us to share tonight. Will my willpower hold out???....stay tuned.

gwilliamson · Senior Member

Hey Steve - Hopefully you passed up the cookie

Anyway - here's my response to your questions...
Try going up to 18 blocks. BTW - I don't think you really need to reduce BF%, is there a specific reason you have that goal?
I don't think the 2x fat would work against you -- but try the additional blocks for now. Particularly if you are doing other activities in addition to CrossFit.
Gina

Jaeger · Veteran Member

I did pass up the cookie! Whew that was close. Regarding the BF...I guess I'm happy with 14%...My real goal is to pack on another 10lbs of muscle. I was 145 back in May. So I have come a long way and feel a lot stronger. I just don't want to get under 165 since I've worked so hard to get here.

Jaeger · Veteran Member

Oct 30, 2009
6:30 AM	3 - Eggs	3
	1 Cup - Oatmeal		3
	7 - Cherries		1
	1 oz - Cheese	1
	12 - Almonds			4
9:00 AM	Zone Bar	2	2	2
12:00 PM	4oz Cheese	4
	2 - Apples		4
	24 - Almonds	1		6
2:00 PM	Zone Bar	2	2	2
6:45 PM	6oz - Chicken	6
	2oz - Cheese [Feta]	2
	2 Cups Greens		1
	3/4 Cup - Baked Beans		3
	12 - Black Olives			2
	3 TBSP Fat Free Dressing		2
9:00 PM	4oz - Ricotta Cheese	2
	14 - Cherries		2
	12 - Almonds			2
		23	20	18

5AM - WOD

What can I say? I was REALLY hungry today. I should have stopped before my last snack, but - tomorrow is another day. smile

-- Edited by Jaeger on Saturday 31st of October 2009 10:33:42 AM

Jaeger · Veteran Member

Oct 31, 2009
6:30 AM	3 - Eggs	3
	1 Cup - Oatmeal		3
	7 - Cherries		1
	12 - Almonds			4
10:15 AM	Zone Bar	2	2	2
1:00 PM	4oz - Chicken	4
	1/2 Cup - Black Beans		2
	1 - Apple		2
	24 - Almonds			6
5:30 PM	4oz - Chicken	4
	2 Cups - Broccoli		2
	2 TBSP - Reduced Fat Sauce			8
	1 - Apple		2
8:15 PM	Zone Bar	2	2	2
	4oz - Ricotta Cheese	2
	7 - Cherries		1
		17	17	22

Jaeger · Veteran Member

Nov 1, 2009
6:30 AM	Zone Bar	2	2	2
7:00 AM	2 Eggs	2
	2/3 Cup - Oatmeal		2
	1 tsp Smart Balance			3
10:00 AM	Zone Bar	2	2	2
12:00 PM	Cheat Meal	6	8	4
5:45 PM	4oz - Chicken	4
	2 Cups - Broccoli		2
	10 - Olives			2
	2 tsp - Smart Balance			6
		16	16	19

OK, ok...I had a cheat meal. We went to Zebb's after church. I got the nachos...boy, did I get the nachos. Could not finish them but they were great!! Only thing in them that was bad was the tortilla chips. And there were a lot of them. I probably should have cheated with something like chocolate cake or ice cream...mmmm ice cream. I'm sure I'll suffer for it tomorrow at 5AM. Sorry Staci!!

Staci K · Veteran Member

No problem Steve! I was wondering when you were going to cave in for a cheat meal! Right before I saw you guys last night I was dying to dive into my son's trick or treat candy. There was a Kit Kat with my name on it! But...I decided not to...had I had 1, I would have thrown in the towel and had about 10.

Jaeger · Veteran Member

I'm not sure what I'm going to do...I weighed in this morning and discovered I lost 7 pounds. Ugh!!! I worked so hard to gain for the past three months I am really disappointed to have lost so much.

Staci K · Veteran Member

Steve,
Yikes!
Hmmm...don't compromise your goals for this competition...you worked too hard to get where you are/were. If you decide not to continue, no worries. Maybe I can tag onto another team or I can keep going on my own...or maybe Jim can start zoning where you left off?!
-Staci
ps: I wish I had lost your 7 pounds!

gwilliamson · Senior Member

Steve -
You should go up to 18 blocks and I would still add in 2-3x fat.
Its a good eating plan... and I would hate to see you stop - but you just aren't getting enough.
Gina

gwilliamson · Senior Member

And Staci - you don't need to lose 7# either!!
BTW - love the pic

Jaeger · Veteran Member

Ok, I'll stay in, but I'm upping to the 18 blocks with 3X fat.

Jaeger · Veteran Member

Nov 3, 2009
6:30 PM	3 - Egg Beaters	3
	1 oz - Cheese	1
	1/2 Cup - Black Beans		1
	1/2 Cup - Onions		1
	2 - Tortillas		2
	2 tsp - Olive Oil			6
	18 - Cashews			6
		4	4	12

Ok - you don't want to know what I had the past few meals...or better yet, I don't want to say :)

I did eat healthy, but I had a lot! 1 Gallon of Skim Milk today, 3 Eggs, 1 Cup Oatmeal, 7 Cherries, 3 Cliff Builder Bars, 1 - ()@$*)%@ [no, i'm not telling what <---- is], and then dinner tonight as shown.

I'm back on and hoping for the best. Thanks to Staci and Gina for the motivation to stay with it!!

-- Edited by Jaeger on Wednesday 4th of November 2009 06:38:57 AM

Staci K · Veteran Member

I think Gina gave you the motivation to stay with it and I gave you the okay to quit if you needed to! Some partner I am! I wish I could drink a gallon of milk---i'd take 1 cup!

Jaeger · Veteran Member

Nov 4, 2009
6:30 AM	3 - Egg Beaters	3
	1/2 Cup - Black Beans		1
	2 - Tortillas		3
	1oz - Cheese [Mozz]	1
	1tsp - Oil			3
	1tsp - Smart Balance			3
9:00 AM	Cliff Builder Bar	3	3	3
12:00 PM	4oz Cheese	4
	2 - Apples		4
	24 - Almonds			8
3:00 PM	Cliff Builder Bar	3	3	3
5:30 PM	4-1/2 oz - Ground Beef	3
	1oz - Cheese [Mozz]	1
	2 - Tortillas		3
	15 - Olives			3
		18	17	23

Jaeger · Veteran Member

Nov 5, 2009
6:30 AM	3 - Egg Beaters	3
	1/2 Cup - Onions		1
	1 - Tortilla		1.5
	1oz - Cheese [Mozz]	1
	2tsp - Olive Oil			6
	1 Cup - Green Pepper		1
	6 - Cashews			2
9:00 AM	Cliff Builder Bar	3	3	3
	18 - Almonds			6
12:00 PM	4oz Cheese	4
	2 - Apples		4
	24 - Almonds			8
3:00 PM	Cliff Builder Bar	3	3	3
	18 - Almonds			6
6:00 PM	4oz - Chicken	4
	1 Cup - Green Beans		1
	24 - Almonds			8
	1 Cup - Salad		0.5
	1 - Apple		2
		18	17	42

I upped the fat quite a bit since talking to Joe this morning. I'm a bit over 2X and we'll see how hungry I am this evening. So far so good.

gwilliamson · Senior Member

Steve - Congratulations on the muscle-up!! That's amazing

Gina

Jaeger · Veteran Member

Nov 6, 2009
6:30 AM	3 - Egg Beaters	3
	2tsp - Smart Balance			6
	1 Slice Wheat Toast		2
	1 - Apple		2
	6 - Almonds			2
	1oz - Cheese [Mozz]	1
9:00 AM	Cliff Builder Bar	3	3	3
	18 - Almonds			6
12:00 PM	4oz Cheese	4
	2 - Apples		4
	24 - Almonds			8
3:00 PM	Cliff Builder Bar	3	3	3
	18 - Almonds			6
6:30 PM	2 - Egg Beaters	2
	1tsp - Smart Balance			6
	1 - Apple		2
	9 - Almonds			3
	4oz - Ricotta Cheese	2
	14 - Cherries		2
		18	18	43

Jaeger · Veteran Member

Nov 7, 2009
5:45 AM	4oz - Ricotta Cheese	2
	14 - Cherries		2
	12 - Almonds			4
9:00 AM	1 - Whole Eggs	1
	2 Egg Whites	1
	1tsp - Smart Balance			3
	1 Slice Wheat Toast		2
	3 - Almonds			1
11:00 AM	Cliff Builder Bar	3	3	3
	9 - Almonds			3
1:00 PM	4oz - Ricotta Cheese	2
	14 - Cherries		2
	12 - Almonds			4
6:00 PM	Moes Burrito	4	8	8
8:00 PM	Cliff Builder Bar	3	3	3
		16	20	29

I'm guessing on the Moe's Burrito...is it a cheat meal??? Maybe. I'll let Gina decide.

Jaeger · Veteran Member

Nov 8, 2009
6:00 AM	2 - Whole Eggs	2
	2 - Chicken Sausage Links	2
	1 Cup - Oatmeal		3
	7 - Cherries		1
	2tsp - Smart Balance			6
	6 - Almonds			2
9:00 AM	Cliff Builder Bar	3	3	3
	9 - Almonds			3
1:00 PM	3 - Egg Beaters	3
	1oz - Cheese [Mozz]	1
	1/2 Cup - Onions		1
	1 Cup - Green Pepper		1
	1 - Apple		2
	2tsp - Smart Balance			6
	18 - Almonds			6
3:00 PM	Cliff Builder Bar	3	3	3
	9 - Almonds			3
6:15 PM	4oz - Chicken	4
	1 Cup - Black Beans		4
	24 - Almonds			4
		18	18	36

Staci K · Veteran Member

Hey partner--congrats on the muscle up!
I am working on an unassisted pull up...it's gonna take some time, but i will get there.!

gwilliamson · Senior Member

Hey Steve -
Any time you aren't sure of the block content for a food you can look it up online. Lots of restaurants now are posting the nutritional values. And you are in luck (or not... ) because Moe's does have the values posted for most menu items. So I looked up Burrito's and they have several different flavors. So I picked one just for the heck of it (the values were pretty similar across items). So here it is:

"Joey Bag of Donuts" Burrito: (chicken, flour tortilla)
755 calories
24 gr fat = 16 fat blocks
86 gr carbs = 10 carb blocks
44 gr protein = 6 protein blocks

Now I would have to take that Burrito, add 6oz chicken and divide it 4 ways to last my whole day.
But actually you might be able to make it fit considering your 3-5x fat calculation. So it's up to you if you want to pay for the cheat or not.

oh and btw - if you go to www.moes.com while you are work, turn off your speakers, the site is geared with music.

Gina

Jaeger · Veteran Member

Nov 9, 2009
6:00 AM	3 - Egg Beaters	3
	1oz - Cheese [Mozz]	1
	1 Cup - Oatmeal		3
	7 - Cherries		1
	1tsp - Smart Balance			3
	9 - Almonds			3
9:00 AM	Cliff Builder Bar	3	3	3
	1 tsp - Peanut Butter			2
12:00 PM	1 Cup - Cottage Cheese	4
	2 - Apples		4
	4 tsp - Peanut Butter			8
3:00 PM	Cliff Builder Bar	3	3	3
	1 tsp - Peanut Butter			2
6:15 PM	2/3 Cup - Potato		2	4
	2oz - Ham	2
	4oz - Ricotta Cheese	2
	14 - Cherries		2
	24 - Almonds			8
		18	18	36

Jaeger · Veteran Member

Thanks Gina...I think....I looked at the Moe's website. WHOA!!!!!!!!! That burrito I had was called the Homewrecker...it should have been called the ZONEwrecker! 33 Grams of Fat! 46 Grams of Protein and 80 something Grams of Carbs. OUCHIE! Okay, I'll use my cheat meal... cry

Jaeger · Veteran Member

Nov 10, 2009
6:00 AM	3 - Egg Beaters	3
	1oz - Cheese [Mozz]	1
	1 Cup - Oatmeal		3
	7 - Cherries		1
	1tsp - Smart Balance			3
	27 - Almonds			9
9:00 AM	Cliff Builder Bar	3	3	3
	18 - Almonds			6
12:00 PM	1 Cup - Cottage Cheese	4
	2 - Apples		4
	36 - Almonds			12
3:00 PM	Cliff Builder Bar	3	3	3
	18 - Almonds			6
6:30 PM	4oz - Fish	2.5
	1 Cup - Black Beans		4
	36 - Almonds			12
	1-1/2 oz Cheese	1.5
		18	18	54

Gina - I talked to Joe this morning. He said I should be 3x fat...so now I'm doing that. We'll see what that does in a week. This morning I weighed in at 161

gwilliamson · Senior Member

Good plan Steve. Some crossfitters go up to 5x fat. You may need to do that.
Let me know how it goes!

Gina

Staci K · Veteran Member

I want a Homewrecker (Zonewrecker) burrito too! Yummy!

Staci K · Veteran Member

I passed up the yummiest piece of chocolate cake last night that was served at a work dinner meeting. i don't know how i did it, but i did! I am still thinking about that cake today--it's like the one that got away!

Jaeger · Veteran Member

Alright...mind made up this time. No more Zone for me. I'm looking to put on another 10lbs. Good luck Staci!!

I'll chip in for the cheat meals I did take and I hope everyone on the challenge does great.

Staci K · Veteran Member

No worries Steve...in honor of my partner bailing on me, I just ate 3 chocolate chip cookies! Just kidding...not kidding about eating 3 cookies...but i am kidding that it was about losing my partner. I would have eaten those cookies regardless!
Good luck on putting on the 10 lbs...!

gwilliamson · Senior Member

Hi Steve -
I understand your frustration and it probably makes sense to stop for a bit.
Here's a web site that you may want to check out:
http://robbwolf.com/
This is the guy who teaches the CrossFit Nutrition Certification seminars. He has a lot of great information. I ordered a few of his articles and I'll share them with you when they come in. I'm hoping it will help.
Your challenge is a bit different than others - so while I still think the idea of balancing macronutrients is good and will promote optimal fitness, some of the other pieces may not be a good fit for you.
I still would like to look into it a little more - so hoping you won't give up!

See you soon,

Gina