The Rice Experiment

The rice experiment (now the weight experiment) was a great success for me when I did it and helped me decided to continue with additional carbohydrates in my diet. I want to talk about the process a little bit here and why over and over we talk about how people are different and need different diet and exercise prescriptions.

A couple years ago I read The Perfect Health Diet, a book that changed the way I saw a lot of things nutrition related. Paul Jaminet, the author, talks about macro nutrients as most diet books do but he takes quite a different approach. He relates the amount of macronutrients (protein, fat, carbs) we need to the make up of the perfect human food…Breast Milk. He determines the need of these macronutrients based on the relative size of our brains to our bodies (Babies brains are a bit larger than our relative to the rest of their body). This is an approach I had never heard before.

As a result of the Breast milk comparison, Paul recommends between 300 and 600 calories from carbohydrates. The range will depend on your activity level and goals. For weight loss, try less, for higher activity levels try a bit more.

I had never heard things described this way before and it really made sense to me. I was on a pretty low carb diet at the time and thought I felt pretty good. I decided to give this a shot in the way of adding rice to breakfast and sometimes to dinner. I was, and still am, sensitive to gluten containing grains so that wasn’t an option for me. I tended towards rice, potatoes and sweet potatoes and fruit for my carbohydrate requirement.

The first thing I noticed was the need to eat every 2-3 hours was gone. I was able to go longer between meals while maintaining energy levels and being able to think clear headed. Prior to this experiment, I needed to eat every 2-3 hours to keep my blood sugar regulated.

I also found that if I front loaded the day with my carbs, then I didn’t feel like my body composition changed as much. Before this experiment, I gained about 3-3.5 kgs. I want to blame a little of this on the new baby and lack of sleep/stress at the time, but I think the majority of it came from getting lazy with my carb control. In case you were unaware, carbs can become addicting and are easy to overdo. From a health standpoint, I don’t think this weight is detrimental to my health, but as a weightlifter who needs to stay in a weight class this could be a problem.

How does any of this apply to you?
I have a couple of thoughts based on my experiences.

  1. If you don’t know how your body reacts to foods or food timing, you need to figure that out first.  How? Keep a food log detailed with your mood over the course of a week.  Then come in a review it with a coach to see if there are trends in the way you feel on a daily or weekly basis.
  2. If you have your blood sugar under control and know what foods you are sensitive to, start at the low end of the carb calorie recommendation (300 cal).  Remember 1/4 cup of cooked rice has about 160 calories.
  3. I liked rice because it was easy to control portion size and easy to prepare and add to just about any food.  Don’t feel limited to this, try sweet potatoes, fruit or potatoes.  I would prefer you stay away from processed sugar and grains.
  4. Use the way you feel and your mood as an indicator of whether you have too much or too little carbs.  Too much and you will be lethargic and tired.  Too little and you may be cranky and moody or have low energy levels.

I hope this helps you and like always post questions or come in and chat about them.

-Dutch Lowy

Wednesday S&C Workout:
Handstand hold x3
Press x1

5 sets:
sled sprint x1
Rest 2 min

Strength

Written by: Ashleigh Burns

I’m not strong enough.

One of the most amazing things I have learned and remind myself of everyday is: I
will never be a great weightlifter. It’s true. There’s no judgment there, no hate, and
no irrationality. I can say this, because I have spent the past year of my life in a gym.
Only to find that while I have fixed the problem of xyz, there is still abc. That’s the
name of the game and that’s what we, as weightlifters, sign up for. There is always
something, and hopefully, always will be. If it was simple and mundane like mowing
the lawn, cleaning the house, or re-caulking the bathtub….we’d all save some money
and stay home.

As weight lifters, we consistently think of strong as something we can do, count, and
otherwise prove while wearing a tight stretchy onesie. However, something that I
see and feel in the gym, almost everyday, is a consistent struggle with the strength of
the mind. How is that possible in a Strength and Conditioning gym?

If your mind is a tree then the leaves are your actions. They change in color, size,
vibrancy and are almost always, seasonal. Think of actions you did prior to finding
your highest peak of health, your highest peak of leadership, your best financial
state. They were learned from a season in your life. A time when you needed a
change and found the means to make it. The leaves then fell, new ones grew and
you had a renewed life.

Your actions are a direct reflection of your thoughts. Thoughts are branches.
Branches are responsible for not only outreach but support and upmost, survival.
If the branches (our thoughts) are not supporting the leaves in this common
phenomenon of trunk survival and oxygen supply, what is the tree to do now? Die?

The trunk is your natural state, the wild and primitive way of being, prior to any
ambiance or unnecessary toxicity added by society. Simply put, the trunk is you.
Remove the leaves, remove the branches, and all but cut down the tree…. you are
still you. Even if all that is left is a stump, it’s you.

So who are you? Does your branch support your leaves? Are your leaves brown or
are they green? Does your trunk flourish off the work done by your branches and
leaves or does it strongly disagree?

When you think to your trunk’s greatest state of being and happiest of seasons, what
do you see? Furthermore, what do you see now?

If we don’t like the way our leaves blow or the pace that our seasons change, we
have the power to change it. Then when that doesn’t work, because it won’t due to
labeling something bad, good, or ugly… there is beauty of acceptance. Here and only
here is where you can find the best you can be.

Tuesday S&C Workout:
Seated box jump x4
Cl x1

3 sets:
6 pullups
8 goblet squats
10 burpees
Rest 2 min

Recipe Blog

We have mentioned in past newsletters about creating a way for you to post recipes for others to view, download or make comments on. After researching the best ways to do this, we have decided to keep it as simple as possible.

blog_recipe

If you have a recipe that you would like to share with the BlackBox family, you can email it to Rhea@BlackBoxFW.com. It will be posted, here, on our blog page. Viewers can then comment on your recipe post. You will also be able to search our website and find your favorite recipes.

We would love for you to send a picture with your recipe. When we post your recipe, we will post your name and photo.

Help us fill our blog with your favorite recipes!

Monday S&C Workout:
Suicide x3
RDL x5
Partner medball pass x10

3 sets:
15 KBS
wt walking lunge x1
rest 90 sec

Weightlifting:
Day 1:
Snatch x 2
FS w/Pause x 2
Sn Grip RDL x 4

Day 2:
PP+Pwr JK+OHS x 1+1+1
Cl+Jerk x 2+1
Cl Pull x 3

Day 3:
BS x 4
3 sets of each: Max pullups (add wt if necessary)
12 Standing Press
10 Single arm bent over Row
max (not failute)Close Grip Push ups
Shoulder Flies 8 each way
10 Bicep Curls

Day 4:
Cl from Blocks x 1
Pwr Sn x 1
Cl Pull Blocks x 3