Old School Dieting With Coach Joe and Jack Lalanne

In the modern fitness landscape, data is king. Many of our athletes at CrossFit 201 find incredible success with "Flexible Dieting" and macro counting—using the precision of protein, carb, and fat ratios to fine-tune their performance. It is a proven, scientific method that works.

If you know me though, you know I’ve always been a sucker for fitness history. There is something fascinating about the fact that basic principles from 50 or even 100 years ago can often trump all of the new technology and "optimized" thinking we have today.

This latest experiment actually started as a bit of fun. I was watching an old Jack LaLanne video from 1960 on youtube with my son, and he was pitching a book that he had written. It sparked my curiosity, so I hopped on eBay, tracked down a cheap first edition from 1960, and decided to see if his advice still held up in the 21st century. (That's a sign of great marketing - it drove a sale 65 years after the fact lol)

The catalyst wasn't just historical curiosity, though. Since Halloween, I watched my weight slowly creep up to just under 190 lbs. That was my "redline", or the number where I no longer felt comfortable or performed at the level I expect of myself. I knew I needed to simplify and go back to a blueprint that worked long before the first fitness app was ever coded.

For the last five weeks, I’ve followed the 1960 LaLanne lead. The result? 8 lbs lost in 5 weeks without logging a single entry in myfitnesspal.

1. The "Man-Made" Filter

Jack LaLanne’s most famous rule was simple: "If man made it, don't eat it." When we think of 1960, we often think of the Mad Men aesthetic - smoke-filled boardrooms and the birth of "convenience" foods. But while that era was beginning to embrace the TV dinner and the refined snack, LaLanne focused entirely on the source.

• The Fundamental Reality: When you prioritize whole, home-cooked foods, you naturally remove the "stealth sugars" and additives that can cause inflammation. You aren't just managing calories; you are ensuring that every bit of fuel you take in is high-octane.

  
  

• The Bread Test: We’ve started baking our own bread at home using four simple ingredients (flour, water, yeast, salt). Compare that to the "healthy" multi-grain loaf at the store that contains 25 ingredients, half of which are preservatives designed for shelf-life, not human performance.

  
  

2. The Natural Athlete’s Edge: Historical Durability

The CrossFit methodology is deeply rooted in the "Physical Culture" movement of the early 20th century. Before the advent of performance-enhancing drugs or high-tech recovery gadgets, athletes like LaLanne, Sandow, and Hoffman had to rely on the physics of the squat, the press, and the deadlift. These foundational principles are insanely effective because they work with human biology rather than trying to override it.

3. The End of "Grazing": Routine Over Snacking

One of the most distinct differences in LaLanne’s 1960s advice is his absolute refusal to "graze." Today, we are told to eat 6 small meals a day. LaLanne viewed this as a lack of discipline that kept the digestive system in a state of constant work.

• Meals, Not Nibbles: LaLanne believed in discrete, focused meals. By eating solid meals and minimizing intake in between, you allow your insulin levels to stabilize and give your body a chance to tap into fat stores for energy.

  
  

• The Emergency Safety Valve: If you absolutely must have something between meals, the LaLanne standard is strict: raw vegetables or a small amount of fruit. No "protein bars" designed in a lab. Just real food.

  
  

4. The Taste Bud Reset: From "Fitting it in" to Independence

In a flexible dieting model, the brain never quite forgets the dopamine hit of hyper-palatable, man-made foods because we keep "fitting them in" to our macros. By following the 1960 Standard and eating whole foods for just a few days, your body undergoes a Biochemical Reset. After about 72 hours, your taste buds actually change. Instead of using willpower to "avoid" junk, you simply find that you no longer want it.

For some people, having a small dopamine hit each day from their favorite foods works really well. For other people, small hits lead to bigger cravings and ultimately derail weight loss efforts. This type of old school dieting would likely work better for that second crowd.

5. A Sample Day & The Athlete’s Calorie Count

The LaLanne Blueprint is defined by its simplicity. By adjusting portions while keeping the "man-made" filter active, we hit performance targets for both men and women.

Below is a high level sample of the kinds of things that we have been eating on this diet. The calories vary based on the cuts and types of meats, but this is pretty close to reality. Exact caloric and protein goals are going to vary on your current weight, height, activity levels, and weight loss goals.

Meal	The 1960 Athlete's Menu	Men (~2,000 kcal)	Women (~1,400 kcal)
Breakfast	Homemade whole-wheat bread w/ butter & 1/2 grapefruit.	2 slices / ~280 kcal	1 slice / ~150 kcal
Lunch	Protein over a massive salad w/ avocado, veggies, & Olive Oil.	10 oz / ~750 kcal	6 oz / ~450 kcal
Dinner	Protein with roasted vegetables and a sweet potato.	10 oz + whole potato / ~850 kcal	6 oz + 1/2 potato / ~650 kcal
Dessert	Cold, fresh fruit (Apple/Pear/Berries).	2 pieces / ~180 kcal	1 piece / ~120 kcal
Snack (Optional)	Raw Vegetables or Small Amount of Fruit	Included Above	Included Above
DAILY TOTAL	Performance Fueling Targets	~2,060 kcal	~1,370 kcal

6. The 5-Week Progress Report

The results of returning to this "analog" way of eating have been undeniable:

• Weight Loss: 8 lbs (Reversing the "Post-Halloween" climb).

  
  

• Mental Effort: Significantly reduced. By removing snacking, you remove 50% of the decisions you have to make about food every day.

  
  

• The Outcome: I’m back under my 190lb "redline," and my strength on the whiteboard continues to climb.

  
  

How to Start Your Own Old School Diet

1. Prioritize the Perimeter: If it has a barcode and a long ingredient list, it’s probably not your best fuel. Limit highly processed foods, particularly highly processed carbohydrates.

   
   

2. Be the Chef: If you prepare it yourself, you have 100% control over the quality.

   
   

3. Close the Kitchen: Eat your meals until you are satisfied, then stop.

   
   

I truly believe that the secret to the future is often hidden in the past. Jack LaLanne didn't have a smartphone or an app to track his "zones," but he had a level of vitality that lasted into his 90s. At CrossFit 201, we know there are many ways to reach the podium. Whether you love the data of macros or prefer the simplicity of the 1960 standard, the goal remains the same: a stronger, more resilient you.

CrossFit 201 Analytical. Professional. Elite.

112 Bauer Drive, Oakland NJ 07436 www.crossfit201.com