Quick Thoughts on Cheat Meals and Post-Workout Carbs

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Quick Thoughts on Cheat Meals and Post-Workout Carbs
Written by: Coach Slater

Cheat Meals
Cheat meals are a common occurrence that we see justified by everyone at some point or another. Personally, I tend to utilize a “cheat meal” on a general day of under-eating, so my cheating is actually just me catching up on the macronutrients I was supposed to be having anyway… just in a slightly dirtier form, like a triple-cheeseburger. In that way, I’m not really eating a cheat meal. Most people aren’t doing that though. They’re eating these cheat meals on top of whatever other food they’re already consuming.

When you’re on a Derby City nutrition plan, cheat meals aren’t bad per se; but, if they’re a physiological urge, then it may be time for a 1-to-2 week resettling of your nutrition plan where you stop trying to lose weight during that time, then get back to your detailed macro plan afterwards. A resettling period is where you aren’t as stringent with your macros, and allow your body to temporarily “settle” at your new bodyweight. That doesn’t give you the right to go crazy during this time, but our bodies do tend to reach settling points and there’s some evidence that spending some time at each settling point is good, before restarting your nutrition plan of either cutting or bulking. This strategy seems to keep your metabolism working most efficiently.

Psychologically, some people love cheat meals and it helps them de-stress, allowing them to come back after the cheat meal and hit their nutrition plan hard again for another two weeks before allowing in another cheat meal. But for others, a cheat meal screws with their routine, results in crazy cravings, makes them feel guilty during the meal itself, and gets them thinking about their next cheat meal. The majority of people seem to be in this second group. In that case, I recommend staying true to the plan without cheating, while maybe going up in carbs a little for a day to increase glycogen and reduce fatigue, then getting back to work. Otherwise, cheat meals can be too detrimental psychologically.

Post-Workout Carbs
Eating the majority of your carbs post-workout, as opposed to other times of the day, is a common rule-of-thumb as it leads to greater muscle growth, via a mechanism known as anabolism, and it helps with greater glycogen replacement so you can go hard again in your next workout. And, by making these post-workout carbs high-glycemic (fast-burning), you’ll jack up your insulin to further aid this anabolism and glycogen replenishment. You want to avoid fats post-workout as they counteract the high-glycemic carbs you just ate, delaying digestion so those nutrients can’t enter your bloodstream as rapidly.

“But wait,” you say, “I’m trying to lose weight, not get huge!” Doesn’t matter. Eating carbs post-workout not only leads to greater muscle gain, but also greater fat loss. So, when I cut carbs from your daily nutrition plan, I don’t cut them from your post-workout window. These are the last ones to go, in fact. When aiming to lose body fat, I want to cut your fat intake first, to maybe as low as 0.3g/bodyweight, not your carbs.

Gatorade is an easy post-workout carb (52g per bottle, sold at the Front Desk), but I’ve also recommended dextrose and/or cyclic-dextrin for some of the Derby City gentlemen really needing to up their carb intake. For the ladies, 52g of carbs might be more than you want from purely a liquid source. So, you might consider mixing Gatorade powder with water to better control the amount of carbs you’re drinking, and then get a real meal with cereal or rice to hit the rest of your post-workout carb needs.

1. “Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity“, Speakerman, J, et al. Dis Model Mech. 2011 Nov; 4(6): 733–745.

2. “Carbs: The Training Fuel“, Israetel, M. Juggernaut Strength.

What’s the Deal with Different Whey Proteins?

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What’s the Deal with Different Whey Proteins?
Written by: Coach Slater

Quick post to answer a question I’ve overhead about whey proteins: “What’s the difference between whey concentrate, whey isolate, and whey hydrolysate?”

First, there’s major marketing dollars behind protein supplements, so brands may want you to believe that one or the other is far superior. In reality, the differences in absorption rates seem to be extremely minute, so it doesn’t appear that there’s really a difference between any of them. All three can result in muscle growth, but there are some differences in lactose, fat, and carb content.

Whey Concentrate
This version is typically 80% protein by weight, and contains some carbs (in the form of lactose) and fat. It’s generally the cheapest whey protein out there.

Whey Isolate
This version is more than 90% protein by weight, so you get more protein per scoop compared to the Concentrate. One version of isolate is called “ion exchange” which just means it’s lost some important recovery substances during production. The other version of isolate is “cross-flow microfiltration” which maintains some integrity during production and is more easily digestible with essentially no carbs or fat.

Whey Hydrolysate
This version is predigested so it will absorb faster into your bloodstream compared to the other two, but how much faster is up for debate, and since you only workout once a day, it probably doesn’t even matter. Nonetheless, this supposed speed increase is the primary reason it costs more than the other versions.

Bottom Line
As long as you don’t mind the few extra grams of carbs and fat, and you’re not lactose intolerant, whey concentrate is the most economical choice for you. The protein we sell at Derby City, from Stronger Faster Healthier, is a whey concentrate made from grass-fed cows. Is the fact that it’s grass-fed important for your whey protein? Frankly, not really… but, until we find a better protein alternative, we trust SFH and trust that each scoop gets you the amount of protein it says you’re getting – which we can’t say with every brand.

We Don’t Do 30-Day Challenges (and a Sample Macronutrient Meal Plan)

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We Don’t Do 30-Day Challenges (and a Sample Macronutrient Meal Plan)
Written by Coach Slater

At Derby City, we don’t do 30 Day Challenges. We don’t because they’re usually selling something like Shredz Army or some other gimmick, they don’t create a lasting change to your lifestyle or nutrition habits, and because they just suck in general. Unfortunately, we see that females are most susceptible to these challenges, so this article is aimed at our female members… to give you a sample look at what “Macronutrient-based Nutrition” looks like.

I’m going to write out a macronutrient guideline and sample meals based on a female who’s approximately 5’7” and 155lbs, late-20s, is moderately active (works out at moderate intensity 3-5 days/week), is looking to lose weight, and wants to improve her body composition (lose fat). I have nooooo way to justify saying this statement, but I feel like the female I just described is probably somewhere in the middle of every female at Derby City. The info that follows would obviously be adjusted based on your height, weight, lean muscle mass, body fat percentage, activity level (important!), etc… but, I hope this info gives you a ballpark to start a conversation. We want you to make lasting changes to your nutrition; not do a 30 Day Challenge and then fall back off the wagon on Day 31.

Based on the female I’ve described, I’d start her out at the following on training days. This is probably more carbs than she’s used to on training days, and quite possibly more food in general. As she adjusts, and as we get the Rest Day nutrition in control, we may find that further raising the carbs further improves her performance in the gym:
Carbs: 230g
Protein: 155g
Fat: 57g

On her rest days, I’d tell her to cut out 50-100g of carbs from her day and keep protein & fat roughly similar to a training day for now. We may find that we’d like to further decrease the carbs and possibly bump the fat a little more on rest days, but we may have to wait to see how the plan unfolds. The goal is to be at a caloric deficit on rest days. So, to start, her macronutrients could look something like:
Carbs: 155g
Protein: 155g
Fat: 62g

Because our programming tends to be “weightlifting based”, you’ll need more protein than if you were one of these spin-cycle bunnies or 5lb dumbbell aerobic class wives. (I say that lovingly.) And, because you’re looking to lose weight, I’m writing the protein a little “high” at 1g per bodyweight. If this number is a lot higher than what you’re eating currently, then I recommend slowly ramping up to that number by adding 20g of protein a week so your digestive system has time to adjust.

Your body type and current level of body fat can make a difference in how much or how little fat you should consume daily. I assumed that the mystery female in question has an athletic build or athletic history, so she only requires about 25% of fat in her diet. If you are a little heavier individual, I’d recommend bumping this up to 30% (or possibly even 35%) and decreasing the remaining carbs.

Carbs are determined after figuring out your protein and fat, by multiplying something called your Base Metabolic Rate (BMR) by your activity level to determine your Total Daily Energy Expenditure (TDEE) and then subtracting your Protein and Fat kcals. HUH?!?! Look, that last part is a little complex, so I just recommend you get an estimate of your own Training Day macros by visiting this Macro Calculator.

Sample Meal Plan for Training Day
Egg sandwich with 2 whole eggs + 2 egg whites scrambled on 2 slices of wheat toast
16oz of black coffee with 1 tsp of coconut oil

1 grilled chicken breast with 1 cup of Brussel sprouts and 1 medium-sized baked sweet potato

Afternoon/Pre-WOD Snack
1 Best Ever Bar

Post-WOD Shake
1 scoop of Stronger, Faster, Healthier Pure chocolate protein powder in 16oz of water
1 banana

6 ounces of salmon on 1 cup of brown rice with 2 ounces of salsa and 3 tablespoons of guacamole

Pre-Bed Snack
2 cups of Rice Chex cereal with 1 cup of organic 2% milk

In total, this day of food intake equates to:
Carbs: 235g
Protein: 151g
Fat: 56g

Notice how I didn’t write “Diet Coke” or anything other than water and coffee in there? Good. Now, on a non-training day, simply cut out the late-night cereal and Post-WOD shake, then add in a little more protein in the form of chicken or salmon with a little bigger helping of guacamole or some healthy fat, then you’re all set.

Sample Meal Plan for Rest Day
2 paleo sweet potato egg cups
16oz of black coffee with 1 tbsp organic vanilla coffee creamer
1 scoop of Stronger, Faster, Healthier Pure chocolate protein powder in 8oz of water

12 ounces of shredded pork with 1 cup of brown rice and 1 cup of broccoli
1 bowl of tomato-cucumber salad

1.5 breast of paleo sesame chicken with 1 cup of roasted squash and 4 ounces of roasted asparagus

Pre-Bed Snack
2 tbsp almond butter
2 tbsp natural strawberry jam
2 slices of whole wheat bread

In total, this day of food intake equates to:
Carbs: 159g
Protein: 157g
Fat: 67g

I highly recommend you pick a day to cook meals for the rest of the week, so you always have food and aren’t forced to make last-minute decisions when you’re hungry.

Don’t stress out over the exact macros. Instead, try to be “in the ballpark” when you first start out. Stress is actually counterproductive to your physique goals, so don’t freak out if you miss a macro here or there.

With our high-intensity training program, you may find that you benefit from going a little higher carb and a little lower fat on training days. As a result, you may find that you’ll lean out further, to better show off those highly defined muscles, while coincidentally feeling like you have more energy in the gym. That’s a win-win.

Changing your lifestyle takes time. Everyone’s natural metabolism is different, so it may take a month or so of tweaking your ratios to find what’s optimal for you.

The point of this article is to help you make healthy nutrition a lifestyle and take away the stress of a restrictive diet. Your nutrition can be strict, but it shouldn’t be restrictive. Give your body the fuel it needs and it’ll respond accordingly.

Spot Reduction Is a Myth

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The idea of “spot reduction” for fat loss is as old as Tracy Anderson is wrong in everything she ever says. Spot reduction has never and will never work. You can’t reduce the fat deposit on your calves by doing a thousand calf raises. Similarly, you can’t get abs by doing a thousand situps. The real key to fat loss and the resulting ab definition is total body work and high-intensity interval training, like what we program in classes every day as part of our strength & conditioning training.

Doing crunches won’t get you closer to having abs because your abs aren’t meant to act as flexors or extensors (bending forward or bending over backwards); they’re meant to act as stabilizers. That’s why we program movements such as anti-rotation kettlebell renegade rows, or planks in Unloaded, or suitcase carries (that’s a sneak preview at the next programming cycle). Also, the compound movements of deadlifts, heavy squats and overhead lifts are making your abs work MUCH harder than those rinky-dink crunches. These total body movements make your abs stabilize against some extreme forces, and they’re infinitely better than any 30-day challenge.

Here are some other things to get those abs for Spring/Summer:

1. Get Better Sleep
Sleep raises your growth hormone levels, which means more muscle gain and fat loss (1). Better sleep also improves your insulin sensitivity, as poor insulin sensitivity can disproportionately store fat in your gut (2). Lastly, better sleep regulates your thyroid’s hormone levels, meaning your metabolism will run faster (3). And how can you sleep better? By turning off all screens (TV’s, cellphones, monitors) one hour before bed, or supplementing with ~325-500mg of ZMA or ~2-5mg of Melatonin.

2. Be More Active
If you’re attending Derby City three times a week, try adding a fourth or fifth day. “WTF?!? BUT I’M ALREADY SO SORE” I know, I know… hear me out… on the new days you’re adding to your workout schedule, try just performing the WOD that day, and do so at “Half-Life” weight or reps, but at higher intensity. So, skip the Strength portion and just knock out a variation of the WOD that allows you to keep moving quickly with short breaks. Repeatedly, studies show that more fat loss is achieved in high-intensity training lasting 20 minutes than in low-intensity training lasting 45 minutes. High-intensity training increases post-exercise oxygen consumption, as your muscles work to restore physiological factors in your cells, which requires greater energy expenditure than low-intensity training (4). What’s that mean? You need to get comfortable with being uncomfortable in the WODs.

3. Eat Better
To lose fat, ultimately you have to be at a caloric deficit, burning more calories than you eat, so your body burns stored fat to compensate. But, don’t simply aim to eat less. Eat intelligently with a diverse diet, making sure to avoid artificial sugars. Refer to our last article –> “Quick Guide to Easy Nutrition”. Generally speaking, you can begin seeing abs at around 10% body fat for men and around 16% body fat for women, and our body-fat composition machine can help you track your fat loss over weeks and months.

(1) “Age-related changes in slow wave sleep and REM sleep and relationship with growth hormone and cortisol levels in healthy men.” Van Caulter, E., JAMA, August 2000.

(2) “A Single Night of Partial Sleep Deprivation Induces Insulin Resistance in Multiple Metabolic Pathways in Healthy Subjects.” Donga, E., JCEM, July 2013.

(3) “The Role of Your Thyroid in Metabolism and Weight Control.” Jacques, J., OAC, 2016.

(4) “Effect of an Acute Period of Resistance Exercise on EPOC Implications for Body Mass Management.” Schuenke, M., Applied Physiology, March 2002.

Quick Guide to Easy Nutrition

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Think of the following as a “starting point of discussion” for nutrition to fuel your workouts. Not the end-all, be-all, and not specifically tailored to your personal needs, but a general guideline which we believe will work for the wide majority of the DCCF community. If you want a nutrition plan written strictly for performance, let us know and we can get you hooked up, but that’s another story…

So, realistically, we all want to allow for a random party-splurge, an accidental intermittent fast, a weekend competition with three workouts in one day, or even a weekend of laziness. Most people get into trouble in miscalculating their energy needs over weeks and months, and they don’t see their average amount of carbs creeping up (or down!), or they have no clue what types of food they should be consuming.

Calculate Your Macronutrients
An easy recipe for success is to lock in your protein and fat intake, and then moderate your daily carb intake based on whether you’re working out really hard that day, or just doing a light workout, or just resting.

So, set your protein at ~1g per lb of bodyweight, set fat at 75g for females and 100g for males, then calculate carbs. If you’re attending a Derby City class that day and really crushing the strength portion and busting your ass during the WOD, then shoot for 2g of carbs per lb of bodyweight. If you’re going light or taking it kinda easy or maybe hitting a yoga class instead, then shoot for 1.25g per lb of bodyweight. If you’re just resting at home or mobilizing, then shoot for .75g per lb of bodyweight.

Cycling your carbs based on your day’s activity is a great way to see quick results, and this method is an easy way to determine how much to eat. That being said, there are definitely more fine-tuned ways to adjust your macronutrient intake based on high-/low-training days versus rest days, but for now, we’re just giving you an easy outline to get started.

Take Away or Add Carbs in “Waves”
If your goal is to lose weight, cut 25-50g carbs per day and stay at that number for a couple weeks to see how you adjust. If you adjust well, then cut another 25-50g per day and stay at that new number for a couple more weeks, etc… don’t try to cut 150-200g per day and expect your body to handle it well. You’ll likely end up binging, getting super moody, or something worse.

Alternatively, if you’re trying to bulk up, then do the same thing but in reverse. Add 25-50g of carbs per day and stay at that number for a couple weeks to adjust to the new food intake, then increase again, etc…

Types of Foods
Aim to get your protein from lean sources like chicken, turkey, fish, lamb, or grass-fed beef. Aim to get your fats from those same protein sources and from nuts, avocados, coconut, eggs, grass-fed butter, or olive oil. Carbs are trickier… Watch out for hidden carbs/sugars in anything that comes in a box or can or tub, even those vanilla-flavored Greek yogurts you’ve been having for breakfast. Quit it. Try to stay away from grains and sugars, while being careful about overdoing fruit.

Meal Outline
Your typical breakfast and lunch should consist of protein, veggies and fat. Knock out a small pre-workout meal about 90min prior to working out consisting of slow-digesting carbs (oatmeal, quinoa, beans) and protein and no fat. If you workout in the morning, then skip this meal. Post-workout, a meal of fast-digesting carbs (white rice, sweet potatoes) and protein and no fat would be best. Dinner would be carbs, protein and some fat. And lastly, consume any missing macros (especially carbs) pre-bed. If you don’t workout that day or are going light (yoga, like mentioned above), then skip the pre- and post-workout meals.

Nutrition & Mentality for Your First CF Competition

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Dividing this post into two parts, to give you some insight on what to eat before, during, and after your first competition, and to help prepare you mentally for what’s in store.

First, let’s look at NUTRITION.

Night Before
Don’t carb-load with a cheat meal in case your stomach doesn’t react to something well. Just eat a normal meal of protein, fat and carbs like sweet potatoes, rice, red meat, chicken with avocado, etc…

Morning Of
At least 2.5hrs prior, get in another normal meal of protein, fat and carbs. This meal is the last time you’ll have fats until the end of the day, so add some bacon to your eggs, sweet potatoes, or if you eat dinner for breakfast like me, then just have another meal of red meat and rice medley.

30min Prior to First WOD
I like to have a carb shake 30min out, to kind of top off the tank. So, I use dextrose here (25g of carbs) but if you don’t have time to buy dextrose and have it arrive before next week, then a mushy banana would work.

Post-WOD and Between WODs
Throw down a shake consisting of 2:1 carbs-to-protein immediately after your workout. Something like a protein shake in coconut water or Gatorade works.

If you have another 2hrs before your next WOD, then you may want to get some solid food down, like another banana or rice and a little chicken, but no fats. Fats will slow down digestion and we need to absorb these proteins and carbs as quickly as possible. If you’re not able to eat; if you’re like me and your sympathetic nervous system is too jacked up after a WOD, then going liquid is fine. Just get in the nutrients. If you’re sticking liquid, and you did your protein and carb shake post-WOD, then you may want to add another pre-WOD shake before each WOD. Also, be careful not to OVER-hydrate between WODs. So, don’t guzzle too much coconut water or Gatorade.

I’m of the belief that you can go full-bore once the comp is over. You basically haven’t had much food all day long and this meal is your first opportunity to add fat back, so go for it. A triple cheeseburger and a shake or four root beers isn’t uncommon for me after a competition. Your next meal can be more inline with your normal protein, fat, carb healthy meal.

Second, let’s look at MENTALITY

Be Ready
No one is going to call your name out when it’s your time to go. Be aware of which heats are going and what time you go. It can be chaotic at a competition, so pay attention. Get there early, look for the other Derby City folks, throw your stuff down together, and familiarize yourself with everything going on around you.

I can’t stress enough the importance of relaxing. Don’t over-hype yourself before or between WODs. Your body is being exposed to an unusual stimulus with this many workouts in one day; so, you want to get it UP as you walk out on the floor for your WOD, then you immediately want to begin to relax afterwards. You may even want to lay down between WODs, by getting off your feet and calming down. When it’s close to your next WOD, warm up again, but keep your adrenaline in check until it’s go-time. Then unleash hell when the WOD starts.

Have Fun
Enjoy the experience. Don’t forget to cheer. Be a supporter of the athletes around you. Don’t get mad if an athlete in a nearby lane bumps you on accident, or takes a spot you had eyed on the pullup rig. It’s tight quarters and everyone’s just trying to move quickly. Also, don’t get mad at a judge if he/she miscounts a rep or two. Just move on and focus on the next rep.

Lastly, you’re likely to perform much differently than you expected in this competition environment. Likely, much better. So, enjoy it, throw out some high fives, and smile.

Derby City Guide to Success

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We’ve just entered a new year, and we’re seeing a bunch of new faces at DCCF. Accordingly, we thought it would be good to refresh our Derby City Guide to Success… part House Rules for making all of your health & fitness dreams come true at Derby City. And part old man’s rant.

1. DON’T CHEAT! No one cares what your score was. Everyone cares if you cheated. The whiteboard is meant to inspire your best effort but it does not mean anything. You are only competing with yourself. Use the group to motivate your effort. Be honest with everyone else, and be honest with yourself. You know what full range of motion is, so there’s no excuse for shoddy reps. If someone calls you out for doing something wrong, listen to them. You’re suffering through a workout, so you might not be critiquing yourself as hard as you would normally. The person standing around watching you workout is breathing gently and probably has sub-60 heart rate. You’re halfway through Fran. You’re biased, trust us. If you lose count, the next number is always 1 minus whatever you last remember. If you know you have trouble keeping count, ask someone to count for you. If you want to get on a leaderboard, you must have someone count for you. If no one saw it, it didn’t happen.

2. BE UNCOMFORTABLE! Effort earns respect. Work hard. Go heavy or go home. The only way to get stronger is to increase the load. Always strive to go a little heavier and a little faster. Never say, “I can’t.” When you want something you’ve never had, you have to do something you’ve never done. Push your limits. Intensity is what makes the program work; and what you get out of the program is directly related to how much discomfort you can endure. But, don’t forget that technique matters! You need to be good at the movements to get a great workout.

3. CHECK YOUR EGO AT THE DOOR! Somewhere a high school kid is warming up with your PR. Also, don’t drag people down with a bad attitude. Be optimistic, have fun and push yourself and those around you to do better. You are in total control of your behavior. No excuses!

4. TURN UP! Frequency and consistency of training are super important, so come to class. If you come 2x/week, try coming 3x. If you come 3x/week, try coming 4x. If you come 4x, trying coming 5x. For newbies, make sure you’re staying consistent. For old hands, don’t start thinking that it’s okay to just do your own thing whenever you want to. There’s a myriad of reasons we have class — you’re less likely to bias yourself towards the things you’re good at; you’ll get some competition; and no matter how experienced you are, you still need coaching and you can still stand to work on the basics. If want more, we have additional competitor programming at night.

5. TAKE OWNERSHIP! Be responsible and respectful and take pride in your gym. Don’t let others get away with things that are bad for them or bad for the gym. Remind people to take their clothes with them and pick up their water bottles. If you see someone doing something that you’re pretty sure will hurt them, tell them to cut it out. We don’t care who it is. You call them out. Safety first!

6. BE SOCIAL! Connect with the community. Learn names. Find friends. And do not ever… ever… ever… put away your weights because you finished the WOD but there are still others working. The first person to finish a WOD is the first person to cheer on others. There is nothing more disheartening than the rest of the class putting weights away when you have two more rounds to go. So, the next time you’re done with the WOD, look around and cheer on the person next to you. We’ve all been there before, the last person working. We all know that extra push is invaluable. Don’t be shy. Root on your fellow athletes, LOUDLY. That’s what Derby City is all about.

7. DON’T LIE TO YOURSELF! If you’ve plateaued or been in a training rut for over 6 months, then it’s your fault. There are no exceptions to this rule. It’s not the coaches. It’s not the programming. It’s not your work schedule. It’s you. You are your own worst enemy and you’re standing in the way of your progress. Cut the excuses. Listen to your coaches. Improve.

8. BE EARLY! If you’re not early, you’re late. Give yourself enough time to sign in, hit the bathroom, change clothes, and move around a little before class starts. Most likely that means showing up at least 10 minutes prior to class.

9. CLEAN UP! Put away your toys. Clean up your sweat. We wish we didn’t have to say this, but don’t spit on the floor. Don’t chew gum, and really don’t spit gum on the floor. Pick up your used tape, pens, notebooks, scrap papers, band-aids, water bottles and sweaty clothes. Put away all the equipment you used back where it belongs. Stack the boxes neatly, put the bars in the racks, stack the plates tightly in order, hang up your jump ropes correctly.

10. CHALK STAYS IN THE BUCKET! Don’t take it on a field trip around the gym and don’t use it to write on the floor. You can walk over three feet and bend over another two feet to put your hands in the bucket and *gently* apply some chalk before continuing your set. You don’t need it next to your bar, pullup station, or wherever else. Keep it in the bucket. Both the chalk blocks and the chalk dust.

11. RESPECT THE EQUIPMENT! Drop as a last resort. Put things down gently. Dropping weight should be a necessity, not a convenience. If you only have 15s, 10s, or 5s on your bar, then you can’t drop. 25s and up only. ALWAYS keep your weight under control. NEVER drop an empty barbell. NEVER drop a kettlebell or dumbbell.

12. SPEAK UP! If you notice that equipment is broken, there’s no toilet paper, bring it to our attention so we can do something about it.

Quick Guide to Eat to Perform

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As you’ve hopefully heard or read somewhere at Derby City, we endorse a nutrition program for our members that’s sponsored by Eat to Perform. We like it above all others because a) it isn’t a “diet” so it doesn’t have any of the stigma attached with the word “diet”, b) it’s focused on optimizing your athletic performance, and c) it can change the way you look at eating, giving you a healthier relationship with food.

A little background… our DCCF/ETP Nutrition Program costs a mere $10/month, includes monthly body-fat testing, and 24/7 access to PhD-level nutritionists who can guide you on your search to better nutrition. Its goal is to properly fuel your body, maximizing muscle growth, encouraging strength and endurance, and leading to fat loss. Not necessarily “weight loss”, but definitely fat loss. The basic principle is that you keep carbs low during the day, then eat them around your workouts, before consuming the rest of your daily carbs at night. The goal is making your daily eating habits intuitive and sustainable.

Basic Outline
When you sign up for ETP, they will give you a basic template similar to what we’ve written below. As you continue to communicate with them, giving them updated body-fat/muscle-mass numbers each month, they’ll revise this template based on how you respond.

Protein: Set to 1g per pound of bodyweight.
Fat: Set to 75g for women, 125g for men.
Carbohydrates: Solve for this.

The calculator will tell you how much to eat on a workout day. Chances are, this is higher than what you are doing now! On a rest day, eat 50-100g less carbs. You can download an app on your phone, called MyFitnessPal, to track your food and macronutrients until you get a good idea of how much you should be eating daily. After that, you might not need to track anymore… just track it for a week when you need to go back to ETP to ask for more guidance, or to make sure you’ve been eating enough.

Meal Template – Workout Day
Breakfast: Protein, fat, and veggies
Lunch: Protein, fat, and veggies
Pre-Workout: 1:2 ratio protein and slow-digesting carbs (ex: 25g protein, 50g carbs)
Post-Workout: 1:2 ratio protein and fast-digesting carbs
Dinner: Protein and carbs
Post-Dinner: Make up whatever macros you need to. Ours is usually just more carbs!

Meal Template – Rest Day
Breakfast: Protein, fat, and veggies
Lunch: Protein, fat, and veggies
Dinner: Protein and carbs
Post-Dinner: Make up whatever macros you need to. Ours is usually more protein and carbs.

Carbs Are Your Friend
Fruits are not necessarily the best choice as an energy source – they’re just not dense enough – but, fruits are packed with vitamins and minerals and are absolutely a part of a great nutrition plan. Starches are your best friend: rice, potatoes, ripe bananas and oats. Liquid nutrition in the form of pureed foods and supplements (like dextrose or maltodextrin powder) can be consumed before, during, and after training.

When recovering from chronic underfeeding, seeing the scale go up can be frightening. Sure, it was easy to keep the scale down when you starved yourself, but that way of life wasn’t getting you where you wanted to go or you wouldn’t be here. It’s hard to do new things out of fear, but there’s really no reason to be afraid if you approach this program gradually. Hopefully, you’ll see that the fear of eating carbohydrates is unjustified. If you go overboard, you can always control whatever minor mistakes you’ve made. As an athlete (and yes, you are an athlete) you need to take the reins and do some self-experimentation.

Tips to Prepare for Your First Competition

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We love that so many DCCF-ers have signed up for their first CrossFit competitions this summer. There are a handful of people signed up for the beginner division of Kentuckiana’s Fittest as well as the team division of the End of Summer Throwdown. As we mentioned in our latest enewsletter, we’re going to program classes to help everyone prepare for these events.

Here are some other tips to consider for the weeks and days leading up to your first competition.

1. Nutrition – Hopefully you’re already subscribed to the Eat-to-Perform Nutrition Program and are reaping the benefits of a little food monitoring coupled with a bit of meal preparation. If you haven’t yet, or if you’re signed up but not actually using the advice given to you by ETP’s experts, then you should. Unfortunately, you can’t benefit from improved nutrition overnight, and you can’t undo weeks of bad eating overnight. So, you should be eating better “now” to prepare for the competition “later”.

Also, the night before your competition is the wrong time to experiment with a new eating plan. If you’ve been eating bread without any ill effects, keep eating bread. Don’t try to throw in something weird that you’ve never eaten before. Your body has acclimated to your nutrition, so don’t surprise it the night before your comp. You don’t want your bowels to be irritated with you during a comp.

Ok, so let’s say you’ve been eating well for the weeks leading up to the competition, but what about the competition day? Again, stick with foods you’re familiar with, and between events, try to fit in small meals or shakes with a little protein, high carb, and low fat to refuel. Consider protein shakes with coconut water, and add some real food like “Best Ever Bars” and easily digestible carbs like bananas, mashed sweet potatoes, or white rice. Tuna and chicken can be easily digested as a protein source besides just whey protein powder, and they taste fine when eaten cold out of a small container.

2. Feedback – The smallest things can have a huge impact on your performance in a competition, if you begin to work on those things now. So, ask for feedback on all of your movements, your lifts, your bodyweight gymnastics, how you tie your shoes, your posture, how you hold your phone when you text, how you walk… seriously, the smallest things can have a huge impact on how you perform. Your coaches will throw as many tips at you as we think you can handle, but don’t be afraid to ask for more feedback. We want to help, but we also don’t want to overload you, or annoy the sh*t out of you with small details if you don’t really care.

3. Week Prior – The week before the competition is a deloading week. So, you should consider backing off the intensity & weights in class and adding some additional at-home mobility work. Whether you have or haven’t done the physical preparation, the truth is you won’t be any more fit this week than you were last week. Your fitness is what it is, so let your body heal this week. Accept your current fitness, strength and skill level as it is today. There is no need to stress over the movements you don’t possess great command of yet.

Also, take good care of your hands this week… there’s nothing worse than showing up to a competition with already-ripped or sore hands. Keep them sanded and moisturized.

4. Prepare Your Gym Bag – Your gym bag for a competition is usually bigger than it is for a normal day at the gym… if for no other reason than all the food/shakes you’ve packed. But, also, bring some extra shorts, shirts, socks, etc… as you may feel better in each WOD if you’re performing each in dry clothing; not the same sweaty shirt from your first WOD. Also, make sure you’ve got your gloves (if you use them), wrist wraps, athletic tape, belt, weightlifting shoes, jump rope, lacrosse ball, VooDoo wrap, deodorant, whatever… this isn’t an exhaustive list, but it’s a decent starting point.

5. Mental – Ok, the first four points were just foreplay for this fifth point, as it’s easily the most important factor for beginner competitions. You need to prep yourself mentally so that you can relax and be “in the moment” during each WOD. Don’t overanalyze and stress out leading up to the comp or especially the day-of the comp. Don’t worry about your performance or how well you place. You can only control you. Enjoy the experience and learn about who you are as an athlete and perhaps as a person. Enjoy spending a day with your gym friends, meeting other athletes, vendors, etc… Sure, it’s a competition but it’s also a celebration of your fitness and your life. So when the events get hard… SMILE! You’re doing exactly what you wanted to do today and that’s pretty damn cool.

3 Vitamins & Minerals You Should Be Taking

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Some very smart people describe as the “#1 Athlete’s Supplement” for its ability to serve as a building block for sex hormones like testosterone, human growth hormone, and estrogen. Additionally, Vitamin D promotes calcium absorption and helps the mineralization of bone. Your bones pulling on muscles makes those muscles stronger, and if you want to grow bigger muscles, then you need to have stronger bones; so, it’s a reciprocal relationship. Vitamin D is also shown to improve mood, so it’s frequently recommended to up your supplementation of it in the winter months when we’re less exposed to natural sunlight…. Oh, by the way, Vitamin D is naturally produced in our bodies when we’re exposed to sunlight. Hopefully you already knew that.

I’ve read articles touting a Vitamin D deficiency as a reason for restless nights, but that doesn’t mean you want to take your Vitamin D at night. It just means that if you’re deficient, that you may have issues getting a restful night of sleep. Overall, you’re better off taking your Vitamin D in the morning as it temporarily pauses the production of melatonin, which is your sleep hormone.

Bonus: The fish oil we provide at Derby City has Vitamin D included. Pick some up!

Athlete’s Dose: 1000 IU / 25lbs of body weight, in the morning


Magnesium is used in ATP production, which is the source of energy for every cell in your body. If you belong to Derby City and want to get stronger, workout harder, and look sexier as a result, then you should be supplementing with Magnesium. As you place more demands on your muscles, they look for more and more ATP to consume, and for you to continue making improvements, you need to continue supplying ample ATP to the body. You can do so by making sure you’re not deficient in Magnesium.

Also, Magnesium regulates heart rhythm, allows muscles to contract and relax properly, and reduces blood pressure. Now, here’s the downside to Magnesium… it relaxes the muscles of your intestines while attracting water to the area to soften your stool, so if you’re ever taken a super-high dose of Magnesium, you know the risk of “Sudden Shits”. But, since it’s so useful for helping muscle relaxation, while reducing headaches, cramps, tightness and stress, we’ll let it get away with that.

Athlete’s Dose: 500-800mg daily, typically before bed


I recently came onto Vitamin C as a recovery tool, and I’m not sure how it missed it. C aids the growth and repair of tissues while reducing cortisol. Cortisol has many positive benefits, but left too high for too long, it can result in catabolism of muscles and tissues in our body. Vitamin C can help lower cortisol levels after a workout so that your muscles can grow. Remember, your muscles aren’t built during a workout, but after when your body is recovering. Like Magnesium, Vitamin C aids the production of ATP, and it also aids in the removal of lactic acid and reduces oxidative stress (damage created by strenuous exercise), which is thought to underlie fatigue.

One word of advice… take your Vitamin C with a meal that has carbs to increase its absorption. Vitamin C can cause cramping and bloating if taken in too high of doses on its own.

Athlete’s Dose: 4-8 grams daily, especially after your workout

Note: See your doctor to get tested for deficiencies and an individualized dosage prescription.