Wednesday
Welcome to Ask Mikey!!!
Here at I Am Crossfit Miami, we are dedicated to making you the fully functional machines you strive to be. If you weren't serious about getting in shape, you would never put yourself through our daily WOD's. However, when it comes to nutrition, many of us have questions. Through this blog, it will be easier to share amongst all members our questions and/or recipes to help keep on track. Many of you have the same questions, and this way we can all learn and grow together as the I Am Crossfit Miami Family we have all become... So feel free to go ahead and Ask Mikey!!!!
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Let me be the first to ask a question... what would you consider a good paleo breakfast if time is limited and you're tired of eating eggs?
ReplyDeleteMike, this is why I need your help. My schedule is hectic and sometimes I just do not have time to think. I do different workouts and do not know how to eat correctly/effectively around them. This is my schedule more or less Monday-Friday. The exception being Tuesdays and Thursdays I finish practice early and try to be in bed by 10:00.
ReplyDeleteMy Schedule
6:30 Wake up
7-7:30 gym/run
7:30-4:00 work
5:30-6:30 crossfit
7:30-8:30 Go-juru practice
8:30-11:00 Ju-jitsu/MMA practice
12:00 sleep
Any suggestions?
What is the deal with milk and dieting? I hate Skim, Fat Free watery milk and I've started the small bowl of cereal in the morning (Instead of whole wheat toast and coffee) with the Organic Whole Milk, but I feel like I am cheating! HELP!
ReplyDeleteJames, if there's one thing I would not subtract from your diet is eggs. Eggs are one the best proteins there is. They are also cheap and easy to make. If your concerned about cholesterol some of the lastest studies that I've read show that eggs are high in cholesterol but they raise your "good" cholesterol rather then your "bad". I personally eat 3 eggs per 1 whole egg. Here are my tips for breakfast. If your mornings are hectic, prepare your breakfast the night before. Boil your eggs and eat them on the way out.
ReplyDeleteMike, what can I say but pack a lunch. You should be eating 5 meals per day and no more then 5 hrs between meals. Meals should consist of 40% carbs, 30% protein, 30% fat. Quick balanced meals could be a protein bar, half an apple and some almonds. Post workout is when you should be eating most of your simple (sugar) carbs. The research I read is 4:1 ratio of carbs to protein. Simple fixes are bananas or chocolate milk.
ReplyDeleteZ, first things first. Get those cereals out of your home. I will explain why at the nutrition lecture. That will solve your problem with milk. You should avoid milk. Here's a list that might interest you http://altmed.creighton.edu/Paleodiet/Foodlist.html.
ReplyDeleteCan we get a WOD for Juan Torga - retired medic with MDFD, Rescue 29, C shift). He suffered an intracerebral hemorrhage and passed this morning. Another icon left behind. None of us know when that day will be, but we should live it like it's going to be now.
ReplyDeleteJulie
What up Mike, this is for me and all the other people out there who like to drink (on occassion). What is the lowest caloric drink out there? Or better said, what drink does the less damage to us athletes? Beer and liquor. Also the negative effects it has on us. I also have a suggestion, maybe you can post what your typical diet looks like for a day including your before and after wod meals/supplements.
ReplyDeleteThank you for such good information.......If you love to workout, just like me......Please check out the blogs mentioned below, its really informative !!!!..... check it out m sure you'll love it.
ReplyDeletehttp://staysharpwithworkouts.blogspot.com
Hi Mike, well I've been at this Death by Crossfit plan for about 5 weeks now! Loving every minute of it but I have a concern. I'm not loosing any weight, I have actually gained 2 lbs. I know, I know muscle right? God, I hope so but should I supplement these workouts with cardio at home? My goals are simple loose weight and become as fit as possible. Let me know what you think, BTW I am cutting back on all "bad" foods and have increased my protein intake by double. Thanks again!
ReplyDeletewhats up mike i cant come to the nutritional lecture on june 6 so i was wondering if you could help me with my dieting. Im trying to gain a couple pounds for next season so what would be the best diet for me? what should i eat before and after workouts?
ReplyDeletewhats up mike i wanted to know what is a good fat diet i need energy and strength... Nick was telling me that he eats lots of fat during the day can u give me some information regarding this Thanks i really appreciate it
ReplyDeleteWe're asking you Mikey!! Talk to us!! (please)
ReplyDeletesorry its taken me so long to respond. Got alot going on and remember this is a FREE blog. So please have patience.
ReplyDeleteDanny, depends how much you are willing to sacrifice. If your concerned with body composition and athletic performance then I suggest not consuming alcohol at all. Bit if you're like most of us and like to train hard to play hard. Then I would stay away from beer, even the light ones. You want to avoid any fruity drinks or mixers with sugar. Best bet, vodka with club soda. As for my "diet", please keep in mind that I do not "diet". This is the food I choose to eat all the time. I am on a 20 block, 3 x's fat ZONE/PALEO plan. I eat 6 meals a day. I eat 35g of protein, 18g of carbs and 18g of fat per meal. I try to get all my proteins from dense foods particularly something that had a face at one time. My carbs are all veggies and fruits, my fats are avacados, all natural peanut butter or almond butter and nuts. I eat 10 blocks (90g of carbs) 15 - 30 minutes post WOD with zero fat. My post WOD carbs are typically sweet potato, brown rice, choc milk, or pasta. I of course eat 35g of protein with it. I also take from 10 to 20 grams of fish oil per day and a multi-vitamin in the morning.
If you have no idea what im talking about buy the Paleo book first, then Enter The Zone.
Correction above, that should read 5 meals at 28g of protein.
ReplyDeleteRob, we overload on fat... good fats that is. We get our energy from fats not carbs. You want to eat alot of fat thru out the day except post WOD. The ZONE will help you figure out how much excatly you need. Athletes can go up to 5 x's their protein rx.
ReplyDeleteChris, I feel your pain brother. I was always an undersized football player for my position. I wish I knew then what I know now. It will take dedication from you thou. You need to read (yes I said read) the book ENTER THE ZONE. You can purchase it at any book store or order it from our site. Once you've read it whatever you do not understand I will be happy to help you with. Its hard work but the results you'll see will be well worth it.
ReplyDeleteHi Mikey:
ReplyDeleteI have a question that maybe you do not hear a lot. How do I gain weight? Since I started IACF I have not lost any weight, but I have not gained any either. I eat very healthy, always looking at the Carbs, Proteins and fat content, but is not working. Any insights you might have are welcomed!
What up Mikey, first let me say thanks for this great addition to the website and the time you put into it, its really helpful. As you may remember when I first started with you guys I had the most retarted imitation of a Kip in the world!! Now I have almost mastered the butterfly, yes I can clap, but it still needs work. The only problem is that I now get pains in my shoulders mostly around the joints from the butterflies. I think its from the jerking action. In addition to this I also have an old back injury from my Army days that has been reagrevated. Oh and I go mountain biking on the weekend sometimes and wipe out really hard and end up injuring something, last ride was my knee. Last thing is I sometimes get bad cramps that sometimes hinder my performance. I know I sound like I'm 80!! (But I still kick ass) So my question to you is if there was something that I should add to my diet that would help these injuries/ailments heal quicker so that I could beat you in more WODS! I mostly follow paleo/zone, just by eye, not by measuring. Take fish oil, multivitamins, eat plenty of fruit, mostly berries, and drink plenty of water during the day (alcohol during the weekends).
ReplyDeleteHenry, you will be surprised how often I do get that question. Gaining weight is a simple math formula...how many calories are you intaking and how many calories are you burning. If you are burning more than you intake then your gonna lose weight. I;m wondering if your body composition has changed. Meaning the scale says you've stayed the same but have you lost fat and gained muscle. Just like I tell the women, don't go by the scale, go by body-comp. University of Miami has a Bod-Pod for the most accurate testing or we have a device that you can use but not as accurate.
ReplyDeleteTo help you gain weight Im gonna need you to Zone. That way we can play with it and we can undoubtly put weight on you.
Please come to the nutritional lecture this saturday and we can discuss it.
Danny, yes your kips are amazing but its gonna take alittle more than that to beat me brother...and its located under your left pec. First lets make sure your technique is adaquate during your lifts. Which by what I saw today look pretty damn good. Second you can start taking Glucosamine with Condrotin. You have to be patient thou it takes awhile maybe months for it to work, but it does work.
ReplyDeleteAnother less conventional recover method is "IF" Intermidiate-Fasting. The latest research Ive seen is that it accelarates Injury recovery, it also promotes HgH release. I will be trying this very soon. If you come to the nutritional lecture I will touch on it alittle bit.
Mike, what supplements do you recomend? What do you think of Glutamine for post recovery and what's your opinion on "fat burners",mainly ephedra?Thanks for your time
ReplyDeleteMike, I have begun the journey by purchasing the Zone book!! My first, of thousands of questions, is based on my outdoor salesman schedule. I live out of my car, so bars and shakes have been key to getting the proteins I've needed in the past. I will begin my block meals this and wanted to know if the zone protein bars equal to 1 block of each macronutrient? Gracias
ReplyDeleteHey Mike, I had a question, are dried blueberries ok to eat if you eat them with protein? I am doing the Paleo but I want to know how to set up my Zone diet. Can you help me set it up? Thanks bro, Gian
ReplyDeleteI constantly take clients out to happy hours and dinners. I am a bonafide scotch drinker. How do I compensate for the drinks? Is there better drinks to have that are more "Zone" worthy? Thank you Sir.
ReplyDeleteMikey!! What can I substitute fish, seeds, and peanut products with? I am allergic! HELP!
ReplyDeleteAs far as supplements go I reccomend EFA's (essentail fatty acids) mostly Fish Oils capsules high in Omega-3 (look for Brands that state low or no mercury) here is some attached links. Unless you are a vegan which in that case you should find another gym and trainer, you should avoid Flaxseed oil. For those of us that eat meats flaxseed oils basically tend to overflow in our system and cause an inflammatory reponse. http://www.holistichealthtools.com/essential-fats.html http://www.holistichealthtools.com/essential-fats.html
ReplyDeleteI also reccomnd Alpha Lipoic Acid - its a fat & water soluble anti-oxidant. Key in glutathione production. (500mg/day)
Conjugated Linoleic Acid (CLA) - Critical component of fat metabolism and muscle accretion, anti-tumor agent. (3-4g/day)
Glutamine 20 - 30 mins post-WOD, 3g to 15g/day.
As far as fat-burners, I am highly against them, especially Ephedra. They have literally killed athletes. I ask anyone taking these supplements to please go find another gym and trainer. There is no Miracle Pill, only
dedication to training and proper nutrition.
Mike, quick question. Is it ok to eat fruit at any time of the day? even at night? I've heard that is not good to eat fruit late at night cause you don't get to process the sugars. Also, how much nuts are enough nuts a day? I'm eating peanuts like crazy....
ReplyDeleteHey Mike! :-) Ok... a few questions: Concerning the "ideal" post workout meal/snack... I know it should consist of simple carbs, but isn't it also a must to include a good amount of protein with it? I thought that the whole reasoning behind that is for the sugar to transport the protein to the muscles more effectively. I was curious because I keep hearing about chocolate milk and it only has a minimal amount of protein. Also, what's the time window we have for that post-workout snack/meal?
ReplyDeleteAnother question: is there a specific brand of fish oil you recommend? liquid? caps? I thought I was doing good with taking (have been on it for yrs) something called "Udo's Choice 3, 6, 9 Oil Blend". It consists of oils from Flaxseed, Sunflower seed, sesame seed, rice and oatgerm, and coconut. I also thought that because it had the 3, 6, & 9 I didn't need to take any fish oil. I'm guessing I've been wrong? :-/ Also, don't you still need the 6 & 9 that you don't get from fish?
Thanks in advance!
When it comes to the zone, what does soup qualify as and are post wod meals included in the 5 daily meal?
ReplyDeletehey!!!
ReplyDeleteI know that it's ideal to have a snack right after the WOD. My goal is to be healthy and leaner, which proteing shake can I take?
Thanks!
Whats up Mike!
ReplyDeleteIve been on the Zone for a while now and ive felt a lot better in workouts and more energetic. My only problem is that ive lost weight when im trying to gain.
Can it be that i need to add more blocks? or that, since i workout in the morning i really dont eat a good meal before?
I'm kind of offended by the statemenet about how vegans should find another gym or trainer. While some vegans are completely ignorant of their own nutritional needs, a lot of them are very much capable of working as hard as the next guy or girl (assuming they're meeting all of their nutritional needs).
ReplyDeleteMike Mahler is a vegan, as well as a strength and conditioning coach, and kettlebell instructor, that is far more than simply a respectable trainer . He's a great athlete and even trains UFC fighters. Brendan Brazier is a professional Ironman athlete, as well as a vegan.
While some people may not be able to achieve peak performance following a vegan diet, it doesn't completely disqualify them from being excellent athletes. Veganism has been proven to be capable of satisfying nutritonal needs and can be altered to satisfy the nutritional needs of athletes as well.
There are dozens of moral/ethical arguments advocating veganism, and I myself was vegan for quite some time and still managed to get in the best shape of my life, as well as build a significant amount of muscle mass. Vegans can CrossFit, too. If we can pour our passion and energy into animal rights advocacy, we can definitely pour that same passion and energy into our WODs.
Hey Mike. I remember you saying how you were going to start trying the intermittent fasting (15 hrs) once you were back on shift. Did you? If you did, what kind of results have you seen, if any?
ReplyDeleteHey mike I just went out and got the paleo book along with the paleo for athletes book as well. I can't wait to get through it and started on this new way of living. I also hope to start my mom on it as she's been just diagnosed with begining stages of diabetes. I was wondering if you had any suggestions of sections or parts of the book I should be really paying attention or taking notes on that's for the help.
ReplyDeleteMike, you have probably answer this before, but I am rather new so which Diet helps lose weight better, the Zone or Paleo?
ReplyDeleteMike , Thanks for the lecture it was very informative and as a result I have started eating cage free eggs . BTW I found a good site on paleo recipes www.paleoplan.com/recipes share it with the family .
ReplyDeleteHEY MIKE WENT TO LECTURE ON NUTRITION, TALKED TO YOU, GOT THE PALEO BOOK FOLLOWING IT LETS SEE WHAT HAPPENS...
ReplyDeleteTHANXS
YOU SAID A PLACE TO GET THE BEST SOURCE OMEGA 3 ON ???
WHAT WEBSITE TO ORDER....
What brand/type of nutritional supplement shake do you recommend? I see people drinking protein shakes post workout, but I have always drank shakes before working out. Which do you feel is best?
ReplyDeleteHello
ReplyDeleteQuick question, I work overnight and I go to school during the day, so I am up almost all the time = I AM ALWAYS HUNGRY!!!! or eat to stay awake. Is there any foods that boost up your energy and are not gonna kill me with all the sugar??
Gabby.