DF/CFT Paleo Challenge Score Sheet From January 12 to February 11, 2015 NAME:
Week#
Variables
MON
TUE
WED
THUR
FRI
SAT
SUN
Start
10
10
10
10
10
10
10
Deductions Bonus Pts Total Weekly total = Scoring: You are required to keep track of your eating on the score sheet. The score sheet will be submitted each week so your points may be recorded. From this score sheet you will give a score of 0-10 based on your compliance with the Paleo Diet. A score of 10 would represent a day of eating like a true hunter gatherer. You score yourself every day
Start the day with 10 Points: To keep your 10 points you must eat like a true hunter gatherer; nothing but meat, fish, eggs, veggies, fruit, nuts and seeds. 1 point off for every serving of: Deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings. 2 points off for every serving of: Dairy (milk, yogurt, cheese, butter), soy products, quinoa 3 points off for every serving of: Cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs, 4 points off for every serving of: Soda, juice, sports drinks, potato, fried food, chicken wings, most restaurant appetizers, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar added dried fruit, , pizza, beer, wine and all alcohol drinks. Bonus Points: There is a potential for 6 extra bonus points per day. 1) You get two extra bonus point for every day you participate in the CrossFit classes or complete a CFT CrossFit workout during Open Gym. The benefits of Paleo are magnified when combines with training program that combine’s constantly varied, high intensity, functional movements**. The more you are at the CrossFit classes the more support and exposure you will have during the Paleo Challenge. Being around others that are going through the same experiences you are will enhance your chances of success. Train Hard. Eat Clean. Live Life. 2) You get one extra bonus point for every day you participate in any DF/CFT class. This include Conditioning, Spin or DF Fight Club**. Note: More workouts isn’t better. We are recommending 1 workout per day with 1 to 2 rest days per week. 3) You get one extra bonus point for every day you consume at least 3 grams of Fish oil. 4) You get one extra bonus point for everyday that you drink at least half your body weight in ounces of water; example 180lbs = 90 ounces 5) You get one extra bonus point for every day you sleep 8 or more hours. Proper sleep has been associated with everything from faster recovery, better mental focus, to more HGH production. We believe this is one of the greatest factors in improved health and want to reward those that are getting their zzzz’s. 6) Earn TBD bonus points for performance and improvement on benchmark workouts & skills. To measure performance gains, we’ll be doing one each week + 2 skills at the beginning & end of the challenge. 7) Points are awarded on the honor system. Be honest, people. Post Workout Exceptions: Post workout is the one time we will allow a slight deviation from Paleo. We will allow three exceptions, Kefir or Milk, Sweet Potatoes, and Whey Protein powder. If you are unable to stomach solid foods after training a protein drink is a great alternative. For fast and complete recovery we suggest a post workout protein shake and some sweet potatoes. You should mix the protein with water, kefir or milk (aim for 20-45 grams of protein) and eat 3-9 ounces of sweet potatoes. If your primary goal is to decrease body fat and get leaner then skip the potatoes. If you just finished Murph, Eva, Badger or other 30+ minute intense workouts, go higher on the starches to replace glycogen. Your performance the next day is dependent on it. The Post Workout Exception is only allowed 30min after your workout. After the 30 minutes your body is not gaining any benefits from these exceptions so they are not allowed after the post workout window closes. Please email your total to eduardosuarez2016@hotmail.com every Wednesday For more details about the Paleo Challenge visit: www.discoverfitness.ca