Food Challenge, 2015

Here we go, gang, the details of our food challenge that begins Thursday, January 1, 2015 and ends, Wednesday, January 28, 2015.

We have two separate groups according to the questionnaires you provided: a group interested in weight loss, and a group interested in performance. There is some crossover within the groups, however, you will be eating and working out based on your primary goal.

A few rules apply for everyone and we’ll make it as simple as possible. READ THE ENTIRE DOCUMENT, but do not pick and choose what you want to do. You are in one group, not both.

Everyone:

1. Overnight, get between 13 and 15 hours between your final meal of the day and your first meal of the next day.
2. Your first meal of the day will happen after your workout of the day. You may have coffee prior to the workout, however, if you load up your coffee, or tea, with sugar and cream, you will sabotage your success.
3. Eat most of your carbs within one hour of your workout. This is when you can have your fruit for the day.
4. Get between 7 and 9 hours of sleep each night.

Consuming most of your carbs after your workout will help with this food challenge. However, the workout needs to be of reasonably high intensity and last for around 20 minutes. On days we don’t work out for a longer duration, moderate your post workout carb intake…be mindful of putting the fork, or spoon, down.

Weight Loss Group

If you are truly after weight loss, be mindful of the parameters of the program. They are intended for ease of use and maximum affect. Ignore them and your results will suffer. If you are committed, you will be happier at the end of the challenge.

1. Lunch and dinner should be protein (about palm sized), a vegetable (about a palm sized portion), a good fat such as nuts, avocado, or good oils (several thumb sized portions). If you are still hungry at the end of cleaning your plate, eat some more protein.
2. Breakfast is a breakfast meat. Keep it simple. If you just did a hard workout, add some fruit or some other reasonable carb. Even a vegetable. Get about 70% of your daily carbs post workout.
3. We will weigh you at the beginning and at the end. You are not allowed on a scale during the challenge.
4. Drink at least half your bodyweight of water in ounces every day.
5. Do Not drink your calories.

Performance Group

1. Be focused more on your carb intake. Maintain a similar plate layout as above, but add another vegetable and a dense caloric carb such as part of a sweet potato.
2. If you are concerned about, or focused on muscular mass increase, eat more protein. First world protein such as beef, pork, chicken, elk, antelope, and duck. Third World proteins (beans, quinoa, you get the picture) will not have the same effect as First World proteins. If you have a hard time getting enough protein, you may supplement it with a shake or two a day. Do not misunderstand the meaning of supplement. Shakes and bars are not substitutions for good, animal based proteins, they are supplements…Period. If you have a question about this, you are probably doing it wrong.
3. Same as above for breakfast. Breakfast meat and eggs with some carbs.
4. Balance your meals. Protein, carbs, and fat at each meal.
5. Drink at least half your bodyweight in ounces of water, every day, probably more.

A word about our workouts during the challenge. The month is programmed around our work and fuel. High intensity and constantly varied continues to be our mantra, however, you will notice longer duration efforts with higher reps. You will see many workouts between 12 and 30 minutes.

For those in the performance group, you will have the opportunity to gain some strength and muscular mass during our weightlifting classes and during at least one of the regular class workouts. Don’t be shy about the additional work…go after it hard and don’t be afraid to lift heavy.

If this is your time of year to be outside enjoying winter activities, eat after your workout. It’s ok to go into a deficit during your workout and playtime efforts, just make sure you fuel after.

IF YOU CAN AVOID EATING PRIOR TO YOUR FUN OUTDOOR ACTIVITIES, YOU WILL SET YOURSELF UP FOR GREATER RESULTS.

Many of the things you do above will cause you to be uncomfortable at some point during the challenge. Embrace the discomfort and make it your friend. Learn to operate at a deficit and with the discomfort. Just because you crash the first time doesn’t mean you will the next time, or the time after, or the tenth time you try it. Stick with it and you’ll be happier with the results and you’ll learn something about yourself we already know…You’re way tougher than you think you are.

Get committed and go for it. Commit to yourself…now.