Brand new to CrossFit, just an FYI. However, I have read countless number of threads on both the Brand X and CrossFit.com boards. I have gone through the FAQ, the video list, CFJ after CFJ, google searched, read Mastering the Zone, and watched plenty of YouTube videos covering the information as well as link after link of more information provided by others.
So, I feel about 90% confident in understanding everything I need to know to start (and learn more as I go, of course).
I have a few questions about the Zone and the correct number of blocks, calories, etc.
A quick background: m/5’10”/165/athletic background/20-22% BF (haven’t exacted it yet). I have done p90x in the past, and I Just recently am switching from SL 5x5 to CrossFit after a few months of 5x5.
So, here’s a few questions I have and would love any clarification:
1) To my knowledge, if you ate a piece of food that was (for example): P: 21g, C: 9g, F: 6g, after reading the Zone, I would consider it to be 3 blocks of protein, 1 block of carbs, and 4 blocks of fat (1.5 each). However, after more research about total calories, I have seen many people say something like… “count it only as 3 blocks of protein and disregard the rest in terms of blocks. They won’t count towards carbs or fat blocks, that is how you will increase your calories.” Is that true? Or would I count it as the way Dr. Sears describes… as 3 blocks, 1 block, 4 blocks?
2) I have read many people say that they get fatigued a week or two into CrossFit because they don’t have enough calories. And this comes from question 1’s answer. If I am not getting enough calories, I have read that you would simply increase your fat blocks little by little after you reach the BF% that you are looking for—thus allowing you to have more calories to burn from your fat intake. That number of fat blocks increase would change on how you calculated your answer from question #1. I’ve even read to start at a 1:1:2 ratio. How should I approach this?
3) In terms of PWO supplements like isolated whey protein: would I take, for example P: 26g, C: 8g, F: 2g and subtract that from my overall daily allowance from each block? Depending on your answer from question 1, it would be ~4 blocks of protein, ~1 block from C, and ~1 block from fat. So, that’s almost like replacing all of the blocks of a meal in terms of protein or reducing each meal by 1 block of protein, correct? Of course, I would also look to eat fruit directly after the protein shake as well to create the balance between P:C to a 1:1 ratio. How do you handle PWO nutrition and does it come from your overall daily allowance of blocks?
4) Understanding that I should start with a 1:1:1 (or even 1:1:2 ratio), I have read that you should slowly decrease your carbohydrate intake and replace it with the equivalent of fat intake. So, if you were to remove 3 blocks of carbs from your daily allowance, you would then increase your fat blocks drastically (3 blocks carbs = 9 blocks fat) to remove the “hungry like a zombie” feeling that I read about in “42 ways to skin the zone.” When should one do this? Doesn’t this throw off the whole BALANCE argument? Or am I simply learning that a 1:1:1 balance is great, but perhaps a 1P : .5C balance is better for ME specifically (and since it’s .5 C, for example, I would replace the other .5 with fat blocks)?
I hope I can get some clarification for these questions I have. If you can tell, I have some plenty forum readings, CFJ readings, etc. I am just stumped beyond belief when it comes to these 4 major points I have listed.
Thanks in advance for your guys’ help.
Oh, p.s. based on CFJ 21, I am thinking I am either a small male (blocks: 4 4 2 4 2 16) or medium (5 5 1 5 1 17 Medium male)