Bound Newsletter 1.26.2024
Prioritizing Nutrition Around a Low-Carb Diet to Decrease Body Fat, Increase Muscle Mass, and Improve Bio Health Markers
In the pursuit of better health, aesthetics, and performance, prioritizing nutrition is the key to unlocking your potential. A low-carb diet, when structured correctly, can help you decrease body fat, increase muscle mass, and improve bio health markers. Here, we explore how to implement a low-carb diet effectively to achieve these goals.
The Science Behind Low-Carb Nutrition
A low-carb diet reduces carbohydrate intake in favor of higher amounts of protein and healthy fats. By limiting carbs, the body shifts from using glucose as its primary fuel source to burning fat for energy—a metabolic state known as ketosis. This dietary approach can:
Promote fat loss: Lower insulin levels enhance fat burning and reduce fat storage.
Support muscle growth: Adequate protein intake provides essential amino acids for muscle repair and growth.
Improve bio health markers: Reducing carbs has been shown to lower blood sugar levels, improve lipid profiles, and decrease inflammation.
Step 1: Set Your Low-Carb Nutrition Goals
Define Your Macronutrient Ratios
Protein: Aim for 1.6-2.2g of protein per kilogram of body weight. Protein is crucial for muscle repair and maintaining satiety.
Carbohydrates: Limit to 20-50g net carbs per day you do not exercise to promote ketosis. You will need slightly more when engaging in high-intensity training. Goals to aim for 1g per pound of Body weight (200lb person = 200g Carbs for a day of training). After some time you can up or decrease based on needs.
Fats: Make up the remainder of your caloric intake with healthy fats, such as avocado, nuts, seeds, olive oil, and fatty fish.
Caloric Intake
Determine your daily caloric needs based on your goals:Fat loss: Create a caloric deficit of 10-20%.
Muscle gain: Aim for a slight caloric surplus, prioritizing nutrient-dense foods.
Step 2: Build Your Low-Carb Plate
Focus on whole, minimally processed foods to maximize nutrient density and satiety. Here’s how to structure your meals:
Protein Powerhouses: Include lean meats, poultry, eggs, seafood, and plant-based proteins like tofu and tempeh.
Low-Carb Vegetables: Fill your plate with leafy greens, broccoli, cauliflower, zucchini, and peppers. These provide fiber, vitamins, and antioxidants.
Healthy Fats: Add avocado, olive oil, coconut oil, nuts, and seeds for energy and nutrient absorption.
Strategic Carbs: For those engaging in intense workouts, include small portions of berries, sweet potatoes, or quinoa post-exercise.
Step 3: Optimize Timing and Meal Prep
Prioritize Protein Around Workouts: Consuming 20-30g of protein before and after your workout supports muscle repair and growth.
Intermittent Fasting (Optional): Combine a low-carb diet with time-restricted eating to enhance fat loss and metabolic flexibility.
Meal Prep for Success: Plan and prepare meals in advance to avoid relying on carb-heavy convenience foods. Batch cook proteins, chop vegetables, and portion out healthy fats for the week.
Step 4: Monitor Progress and Adjust
Track Your Macros: Use apps like MyFitnessPal to ensure you're hitting your protein, fat, and carb targets.
Measure Progress: Regularly assess changes in body composition, energy levels, and health markers such as blood sugar, cholesterol, and blood pressure.
Adjust as Needed: If fat loss plateaus, consider reducing calories slightly or increasing activity. For muscle gain, ensure your caloric surplus is sufficient.
Benefits of a Low-Carb Diet for Health Markers
Improved Blood Sugar Control: Lower carb intake stabilizes blood sugar levels and reduces the risk of insulin resistance and type 2 diabetes.
Better Lipid Profiles: Low-carb diets can increase HDL (“good” cholesterol) and reduce triglycerides.
Reduced Inflammation: Healthy fats and low-carb foods reduce systemic inflammation, improving joint health and recovery.
Practical Tips for Long-Term Success
Stay Hydrated: Drink plenty of water and consider electrolyte supplements to prevent dehydration and fatigue.
Mind Your Micronutrients: Ensure adequate intake of magnesium, potassium, and sodium, especially during the transition to low-carb.
Listen to Your Body: Adjust your diet based on how you feel, perform, and recover.
Celebrate Non-Scale Victories: Improved energy, better sleep, and enhanced focus are all signs of progress.
Final Thoughts
Prioritizing nutrition around a low-carb diet is a powerful way to decrease body fat, increase muscle mass, and improve your bio health markers. By setting clear goals, building balanced meals, optimizing timing, and monitoring progress, you can achieve lasting results. Remember, consistency is key, and every small step you take brings you closer to your goals. Start today, and watch your health and performance transform!
Welcome New Members:
Cole and Natalia Scott
Bragging Board:
The OG of OG members Katherine Myers married Stanford Garey recently! Congratulations you two!
Upcoming Birthdays:
Amber Buettner - Jan 29
Hannah Spratlen - Feb 1
Austin Willis - Feb 1
Chuck Carter - Feb 1
Sarah Weaver - Feb 2
Mandi Nobis - Feb 9
Sarah O’Connor - Feb 11
Micheal Demperio - Feb 17
Savannah Haygood - Feb 17
Jenni Pettit - Feb 17
Jennifer Hughes - Feb 19
Ryan Allen - Feb 21
Faye Smalle - Feb 25
Upcoming Anniverseries:
1 year memberships:
-BAM & Melanie - January 27th
-Greg Defani - February 12th
-Jim Blackhall - February 1
2 year Memberships:
-Ruben Rivera - Feb 3
3 year Memberships:
-Trevor and Hillary Maloney - Feb 14
4 Year Membership
- Brian Chambers - Feb 22
2025 Calendar of Events:
Couples Conquer at CrossFit Bound February 15th, 2025.
We are making this an in-house competition this year. You can find any partner to compete with. We’ll do prizes for the top 3 teams and have raffles in between.
Registration/Workouts uploaded soon
We are making this an in-house competition.
We will have a $35 entry fee per person.
We will have food, a bounce house and kids area, prizes, etc
Elsie Enduro: February 22, 2025
Website/Registration HERE
There’s a $20 discount on black Friday!
CrossFit Open February 27-March 17
Pensacola Beach Brawl Spring: March 22-23, 2025
Website/Registration HERE
Team Ragnar Series in Georgia: April 11-12, 2025
Website/Registration HERE
Atlanta Ga April 26-27th
Website Registration HERE
Blue Ridge Adventure Race: May 3&4th
Information/Website/Registration HERE
Atlantic Coast Classic in Florida: June 20-22, 2025 in Daytona Beach
Website / Registration HERE
CrossFit Journal Article of the Week: Mastering Efficiency: The Core to Extremity Movement Theme
by Eric O’Connor CF-L4
“….At CrossFit’s Level 1 and Level 2 Certificate Courses, athletes learn the foundational movement theme of “core-to-extremity,” a principle that underpins safe, efficient, and powerful movement patterns. Core-to-extremity describes the ideal sequence of force generation, starting with the midline and progressing outward to the extremities, enabling you to stabilize your spine, maximize force, and prevent injury. Movements like the clean, push press, and rowing stroke demonstrate this concept, but poor mechanics — such as early pulling or pressing — can compromise performance and safety. By focusing on proper execution and identifying common faults, you can refine your mechanics, improve efficiency, and achieve better results.
this article will answer questions such as:
-What Does Core to Extremity Mean?
-How to look for Core to Extremity
-Common Faults
-Early Pull of the Arms
-Early Press
-Improper Initiation of the Squat
-Heels Elevate before hips and knees extend
Recipe of the Week:
Stuffed Chicken Breast Pizza
Ingredients:
For the stuffed chicken:
2 large boneless, skinless chicken breasts
1 tsp garlic powder
1 tsp Italian seasoning
Salt and pepper to taste
1 tbsp olive oil
For the toppings:
1/4 cup sugar-free pizza sauce
1/2 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
1/4 cup mini pepperoni slices (or regular pepperoni cut into smaller pieces)
1/4 cup chopped mushrooms, spinach, or bell peppers (optional)
1 tsp dried oregano or fresh basil (for garnish)
Instructions:
Preheat the oven:
Preheat your oven to 375°F (190°C).Prepare the chicken breasts:
Slice each chicken breast lengthwise to create a pocket, being careful not to cut all the way through.
Season the chicken inside and out with garlic powder, Italian seasoning, salt, and pepper.
Stuff the chicken:
Spread a small amount of pizza sauce inside each chicken pocket.
Add shredded mozzarella cheese and optional veggies (like mushrooms or spinach) inside the pocket.
Seal the edges with toothpicks to keep the filling in place.
Sear the chicken:
Heat olive oil in an oven-safe skillet over medium heat. Sear the stuffed chicken breasts for 2-3 minutes per side until golden brown.Top with pizza flavors:
Spread a spoonful of pizza sauce over the top of each seared chicken breast.
Sprinkle with more mozzarella cheese, Parmesan, and mini pepperoni slices.
Bake:
Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the chicken is fully cooked (internal temperature of 165°F/74°C).Garnish and serve:
Remove from the oven, garnish with dried oregano or fresh basil, and let it rest for 5 minutes before serving. Enjoy your pizza-flavored chicken!
Weekly Training Breakdown: 1.27 through 2.1.2025
