The Vine Yard CrossFit
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The Vine Yard CrossFit blogs include topics such as health, wellness, fitness and wine

Our blogs include topics about health, nutrition, wellness, fitness, the winemaking process and CrossFit.

DAY 2 MAY 2ND

The Letter on Corpulence

In a rare coincidence and ironic twist, William Banting an overweight funeral director and unknown distant relative of Sir Frederick Banting the co-discoverer of insulin wrote a book detailing his success with a diet limiting carbohydrate intake.

The irony was that the distant relative who discovered insulin was not born yet when the overweight Banting was advised to give up carbohydrates in the early 1860s. It seemed that while still 6 years away from discovering the islets of Langherans and 20 years from noticing a link between these islets and diabetes, there were some sharp and useful doctors who were limiting the intake of carbohydrates in overweight patients with high success in fat loss.

I begin today's blog with a bit of history to show how long the low carbohydrate diet has been circulating in our literature because it is often referred to as a fad. Never mind low carbohydrate diets can be tracked all the way back to the caveman and while people would still like to debate the roles of tubers and other starches in that era, the point that the body needs carbohydrates to survive is muted in my mind with each successful case of weight loss read.

Whether it was the inuits, the caveman, or William Banting, there are plenty of reasons to at least try a restriction in carbohydrates, and the best reason is that it is very simple. For the next 30 days if you can't see your abs and you are not working out at least 2 hours a day in the gym 5 times a week, I will ask you to limit your carbohydrate consumption. The next couple of days this blog will discuss macros, calories, diets, and foods so don't worry too much about getting all the information in at once, focus tomorrow on avoiding as many if not all carbohydrate intake from your diet.

Remember we have taken two steps already
1) starting
2) removing sugar water from our diet and you should be proud, but we still have a journey ahead of us. So limit your carbohydrate intake to 50 grams or less a day for the next 28 days is our new goal. 

You can eat the yolk of an egg with an egg, and you can eat bacon, butter, avocado, meat, fish, protein shakes with minimal carbohydrates and cheese. Get creative and share in the comments your favorite low carb recipe so others can join you. 

Fiber is important and so is water on this diet, so. allow yourself some intake of carbohydrates in green leafy vegetables also known as salads, but stay clear of all fruits except tomatoes and avocados. Also, try to drink a good amount of water and please do not be fearful of salt unless you have a rare salt sensitivity which you probably don't.

A great dressing with my salad is lime and salt, I use it often and while it may be tempting to use oils as they are fats and allowed on this diet, Id like you to be careful with oils and nuts. In fact for higher fat loss in the next 30 days let's also stay clear of oils and fats as well as carbohydrates.

Our goal is to moderately increase your volume in training over time so we will revisit this often. Below is a guide to when we think you should switch over to a 40/30/30 carbohydrate/fat/protein diet.

More to come tomorrow, for now, stay clear of those carbs.

Track Work Out 

WARM UP
400 M RUN
SCALE
400 M WALK 

MOBILITY
1 MIN DRAGON LEFT LEG
1 MIN LIZARD LEFT LEG
1 MIN SINGLE LEFT LEG HAMSTRING
1 MIN BUTTERFLY
1 MIN DRAGON RIGHT LEG
1 MIN LIZARD RIGHT LEG
1 MIN SINGLE RIGHT LEG HAMSTRING
1 MIN BUTTERFLY 

10 ARM CIRCLES - 5 EACH WAY
10 LEG SWINGS EACH LEG
3 ROUNDS

TRACK WORK OUT
200 M RUN REST 1 MIN X 8
SCALE
RUN AS MANY UNTIL YOU CANNOT RECOVER THEN WALK THE REST 

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