CrossFit BYB Nutrition Club

Food List
Rule #1. Proper digestion starts with chewing your food. It is fattening and stressful to
the body to try and digest unchewed food. No matter what you eat, it must be chewed, 45
times prior to swallowing. In a one month period average fat loss is 8 lbs. with this
technique.
Rule #2. HYDRATION. On a daily basis strive to consume 60% of your bodyweight in ozs
of water. Fresh squeezed, lime, lemon, and sea salt are allowed.
Calories: Calories are important yes, but it is not the biggest issue here. As a rule of
thumb, we should consume roughly our bodyweight x 12 in calories daily. WIth additions
for exercise days (+~300).
PROTEIN
Rule: In greek, protein translates to of utmost importance, therefore it needs to be
consumed first.
Amount: Every meal should contain some kind of protein, 20-40% our daily caloric intake
can come from protein
CHOICES-preferably wild, grass-fed, free range, wild caught, organic sources, avoid
processed meats
1.
2.
3.
4.

Beef
Turkey
Lamb
Duck

5.Chicken
6. Salmon
7. Pork
8. Bacon (no sugar!)

9.Crab
10. Scallops
11. Shrimp
12. Eggs

13. Cod

CARBOHYDRATE
Amount: Every meal should contain some kind of carbohydrate, 30-60% of our daily
caloric intake can come from protein. However carbohydrate is the most over-consumed
macro in the human diet and is the one macro that can be completely removed and we
will still survive. The best carboydrate, in particular higher glycemic carbs (fruits, tubers,
etc.) is 2 hours post-workout for superior absorption.
**FAT LOSS SECRET**
To the body, losing body fat is DETOXIFICATION. Now, in nature the color of foods is a
code to the body with how they will be used. Green means detoxification, if you want to
lose more body fat, then eat more green foods. The leanest athletes eat 2 lbs of greens
daily!
Rule: Variety is king, it is fattening and stressful to the body to be constantly exposed to
the same foods continuously. Body composition improves with a greater spectrum
CHOICES-preferably home grown, local, organic, etc., minimal processing preferred (ie
canned sources.)
1.
2.
3.
4.
5.
6.

Broccoli (surprise ;)
Cauliflower
Bok Choy
Leafy greens
Sweet Potatoes
Brussel Sprouts

7. Kale
8. Bell Peppers
9. Squash (all kinds)
10. Onions
11. Yams
12. Garlic

13. Beans (all kinds)

14. Mushrooms
15. Berries (blue, black, rasp.)
16. Apples (all kinds)
17. Cucumber
15. Asparagus

FATS
**FAT LOSS SECRET**
Fat doesnt make you fat, this is common knowledge now. When controlling fat gain, we
are shooting to control the insulin response. Fat, like organic butter, when added to
foods, such as yams, will lower the glycemic index by 30% causing a slower, more
controlled insulin response from the pancreas. Fermented foods like vinegar have the
same effect on foods.
Amount: Every meal should contain some kind of fat, 10-40% our daily caloric intake can
come from fats.

CHOICES-preferably organic, grass-fed, extra virgin

1. Kerrygold Butter
4. Ghee
7. Duck Fat
2. Coconut Oil
5. Avoacodo
8. Clarified Butter
3. Olive Oil
6. Raw Nuts (small portions) 9. Seeds
*nut butters (excluding peanuts) are acceptable >1TBSP daily
HERBS & SPICES
All herbs and spices known to man improve body composition (cinnamon is the most
powerful). As long as there is no MSG or other man-made additives here, go for it!
COFFEE
Must be organic
Coaches Bulletproof Coffee
2Tbsp Organic Grounded, French Pressed
1/2Tbsp Kerrygold Butter
2 Tbsp Bulletproof Brain Octane/XCT Oil
Tbsp Coconut Oil
2 Shakes Cinnamon
1 Pinch Himalayan pink sea salt
liquid dropper stevia
Combine in a blender and enjoy!
LOOSE ENDS
Man-Made drinks
1. GT Kombucha-ginger, multi-green
2. Braggs apple cidar vinegar, limeaide, ginger spice
3. Teas-green tea, tumeric ginger
Supplements
1.
2.
3.
4.

Vitamin D, 5,000iu daily

Whey Protein-goat whey or grassfed whey, 30-50g post workout
Glutamine-5-15g daily
Magnesium 1-2g daily