TUESDAY

The 2018 Nutrition Challenge will begin on Monday, January 29th through Sunday, March 11th. I will start the sign up process on Wednesday, January 24nd through Monday, January 29th. Entry fee is $30. I will announce prizes as soon as I have a total number of those participating. During the week of the sign up process I will be recording weight and measurements. I recommend taking before pictures. You can do this on your own. You will be held accountable every week with a weigh in and measurements. This is based on a point system. You will get 1 point each for:

EATING REAL FOOD

EATING NOT TOO MUCH

EATING MOSTLY PLANTS

GETTING 7 HOURS OF SLEEP

Eating real food is Real food was once alive and doesn’t come from a box or container. If it has a long shelf life it is a man-made, edible, food-like substance – not food.

Not too much means 3-4 meals a day, no seconds, and no snacking. We will rely on the portion controlled containers to measure our food.

Mostly Plants is just that, every meal needs to consist mostly of vegetables. A plate should be covered with vegetables then the protein and starch can be added. The large section of the container is for vegetables but you are allowed unlimited vegetables at each meal.

Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep.

You will be given a 32 oz tray to help you out with portions.

Protein

Protein will go in one of the small compartments of your tray. The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are best.

Sample list :

• Fish
• Meat
• Eggs

Carbs

Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.

Sample list:

• Sweet potato
• Squash
• Fruit

Vegetables

Vegetables will go in the large part of your container. Each meal must have at least this many vegetables. To keep it simple, if it’s a vegetable eat it. Diversify what vegetables are on your plate from meal to meal and you are all set.

Fats

A serving size of fat is the size of your thumb. Here are the healthy options like avocado, grass-fed butter, olive and avocado oil, and fish oil.

Sample List

How many trays?

If you are a male or female over 165lbs you are allotted 4 trays per day.
If you are a male or female under 165lbs you are allotted 3 trays per day.
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Pre/Post Workout

Very simply put pre and post workout supplements are focused on performance. If you are not where you want to be composition wise then performance is not the priority. For that reason if you are a man over 15 percent body fat or a woman over 22 percent body fat then you do not need to take pre or post workout supplements.
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“What About” Foods

These are foods that people commonly ask about. “What about this food?”

• If it’s a vegetable eat it, if it’s meat eat it.
• No cold cuts or cured meats
• No almond or coconut flour
• No canola or vegetable oil
• No honey, agave, maple syrup or sweeteners of any kind
• No oatmeal
• No Rx bars, Quest bars, or any bars
• Nut butters must have no added ingredients other than salt
• Up to one cup of unsweetened almond milk per day
• Up to two tablespoons of grass-fed heavy cream per day
• Up to two pieces of gum a day
• Clean bacon is a fat

STRENGTH:

Overhead squat

3/3/3/3/3

3 RM

METCON:

“Over and Out”

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

RX+ 115#/85#

 

2018 OPEN ATHLETES