Paleo Vs Macros by Jonathan Bartczak

  • By CrossFit Chicago
  • 11 Dec, 2017

Paleo Vs Macros

Hi, I’m JB. I’ve been CrossFitting and a member of CrossFit Chicago, since October, 2013. I think I know most members, but if you’re new or are one of those crazy 5:30 a.m. folks, perhaps not. Whenever I get into something, I think about it a lot. I find stuff out, and I pass it along. Sharing helps benefit our CFC community and is how I acquire personal knowledge. One topic I find incredibly interesting is nutrition, so l wanted to share a little bit about my experience experimenting with different “diets.” Primarily, Paleo VS counting Macros. First a few basic definitions:

Paleo Diet: In a nutshell : If a caveman didn't eat it, neither should you. ... Quality matters more than quantity. You can eat as much of anything we could hunt or gather way back in the day – things like meats, fish, nuts, leafy greens, regional veggies, seeds and bacon (real food).
Counting Macros (calories) : Quantity matters more than quality. All food is made of 3 major macronutrients: protein, carbohydrates and fat. Counting macros is simply tracking the amount of those macronutrients aka calories, that you consume everyday. You can eat whatever you want pasta, cereal, candy and doughnuts as long at the end of the day you hit your targets.
So why is nutrition important in the first place? Well, in CrossFit we do these things call Metcons, which is short for metabolic conditioning. The term "metabolic" is often used to refer specifically to the breakdown of food and its transformation into energy. Food is the energy or “currency,” that allows us to operate and to do work. Work is the movement of weight (dumbbells or our bodies) over a certain distance and the rate at which we do this is power. In short, food is the currency that allows us to move more weight, further and faster.

We established that you need to eat, but does what you eat or how much you eat matter? In my experience, Yes. A few notes:
  • Weight loss and getting healthy are basically two separate entities
  • If you want to lose weight it's simply an energy expenditure therefore calories in versus calories out.
  • There is WIDESPREAD debate on this, but I'm telling you, whether it be a candy bar that is broken up into carbs, fats, and minimal protein or if it's whole fruits and veggies, you are going to see the exact same amount of weight loss if you are eating the same amount of calories. The issue is that when someone eats a candy bar, they tend to be hungry much sooner than if they were to eat something else high in fat and carbs. It's not the candy bar that is the problem, and it's not the simple act of eating a french fry that is a problem; it's that these foods are dense calories, and leave you feeling hungry soon after so it's better to get more volume from other food choices.
  • Macros = calories
  • No matter what diet you go on, you are doing macros. 4kcal/g of protein and carb and 9kcal/g of fat! You may be eating healthy food to fit those macronutrients, but every single morsel of food that ever enters your mouth has a breakdown of fats, carbs and proteins.

After experimenting with both Paleo and Counting Macros, these are my thoughts:

CrossFit Chicago Blog

By CrossFit Chicago 18 Dec, 2017

Most of us tend to start thinking about Vitamin D during the winter time due to our lack of exposure to the sun. And this makes sense - Vitamin D is the only vitamin we obtain through sun exposure, as well as the easiest way to get it. But let’s take a closer look into this vitamin.


What is Vitamin D and what does it do for me?

Vitamin D is actually a group of prohormones, which play important roles in the body. These include helping the body absorb calcium, help the immune system function, regulate glucose intolerance, and help regulate blood pressure. It has been shown to prevent osteoporosis, heart disease, cancer, Alzheimer’s disease, strokes, diabetes, and possibly even slow the aging process.

By CrossFit Chicago 11 Dec, 2017
Hi, I’m JB. I’ve been CrossFitting and a member of CrossFit Chicago, since October, 2013. I think I know most members, but if you’re new or are one of those crazy 5:30 a.m. folks, perhaps not. Whenever I get into something, I think about it a lot. I find stuff out, and I pass it along. Sharing helps benefit our CFC community and is how I acquire personal knowledge. One topic I find incredibly interesting is nutrition, so l wanted to share a little bit about my experience experimenting with different “diets.” Primarily, Paleo VS counting Macros. First a few basic definitions:

Paleo Diet: In a nutshell : If a caveman didn't eat it, neither should you. ... Quality matters more than quantity. You can eat as much of anything we could hunt or gather way back in the day – things like meats, fish, nuts, leafy greens, regional veggies, seeds and bacon (real food).
By CrossFit Chicago 04 Dec, 2017

In the gym and in my PT practice, I hear the term “core” used a lot. “Dude, I have such a weak core,” or “my abs are so sore from that core work I did yesterday.” But often, no one has any idea what their “core” actually is. When I do core training, or when I’m treating musculoskeletal conditions, I like to differentiate the core into two categories – stabilizers and movers.


Stabilizers

These are the important tonic muscles that help to stabilize the spine. They are made up of slow twitch muscle fibers which enable them to maintain contraction for longer periods of time without fatigue. While some may argue differently (some specialists include the vocal cords), I believe the stabilizing core is made up of four key muscle groups:


By CrossFit Chicago 27 Nov, 2017

There aren’t too many things that we suggest outside of a clean diet but protein supplementation is one of them.


Protein is only supplemented because the vast majority of us are unable to get the daily required amount through our diets without taking in too much additional fat. Protein aids in many functions but primarily to reduce muscular breakdown, increase synthesis for muscular growth, fat loss/satiation, stimulate insulin sensitivity… 

By CrossFit Chicago 19 Nov, 2017

The Hook Grip

Writing has never been something I’ve excelled at. In college, the guys on my floor would get together and read my papers together just to laugh how awful my grammar was. I never worked at it, always just dismissing the skill and saying to myself ‘it doesn’t matter, I’m a math and science guy’. Well, as it turns out, writing is an effective way of communicating information to all the people I can’t speak to in person. That being said, here goes my attempt at writing something.


I think sometime in second grade we learned (the last time I really learned anything about writing) that skillful writing needs a what, how, when, why, who and where to be complete. Today, our topic is the hook grip, so let’s go ahead and walk through all of the pieces and see if a complete message is the result.

What  is the hook grip?

The hook grip is an overhand grip on a barbell where your thumb is held between the barbell and your Index & Middle fingers.

By CrossFit Chicago 06 Nov, 2017

Nutrition Program

Meet Our Coach

Hi everyone! My name is Dana Chicoine and I am a Level 2 Crossfit Coach and Level 1 Precision Nutrition Certified Coach here at CrossFit Chicago. As we begin our new nutrition program, I am excited to introduce you to myself and what we will be offering!

Where I started

If you were to have asked me (or anyone else) 4 years ago if I would have ever seen myself in the role of a fitness and nutrition coach the answer would have been a resounding - no! I began my journey over 4 years ago overweight, barely active, and eating poorly. One day I decided I couldn’t live that way any more and began trying to get healthier through CrossFit and nutrition.


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