What do you mean by “plan”?
This is YOUR healthy lifestyle challenge. Maybe weight loss isn’t why you’re doing this. Maybe you want to put on 5lbs of muscle, or maintain your bodyweight and make better choices. Whatever your “goal” is, that is your “plan”. You plan MUST be stated at the time you weigh-in.
How is this challenge different?
The 3 winners will be determined by the following:
- most points accumulated over the 6 weeks, AND
- highest % of bodyweight lost over the 6 weeks
So, if you happen to mess up on a couple of days, you still have a chance at winning, as there are TWO categories determining the winners for this challenge!!
How much food?
The amount of food you are allowed to consume each day will depend on your age, height, and weight entered into the online calculator.
You do have the option of using the trays, as done in past challenges, however the food allotment will be much different.
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. If you choose to consume protein powder, BCAAs, or other supplements it will count toward your “eat some” or “eat less” food allowance. Honestly, if you’re eating as prescribed (yah, I said Rx!) then you really don’t need supplements.
The “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.
- “Eat less” cold cuts or cured meats
- Cold cuts and cured meats contain a large number of preservatives to keep them “fresh” while at the grocery store. These contain a high level of sodium, which can negatively impact someone’s blood pressure. They also contain many nitrates which under certain conditions in the body can damage cells and morph into molecules that cause cancer.
- “Eat some” almond or coconut flour
- Almond flour is very high in inflammatory polyunsaturated fatty acids which can negatively imbalance your system.
- “Eat less” canola or vegetable oil
- These oils can contain unnatural levels of polyunsaturated fats and Omega-6 fatty acids, there are all the additives, pesticides, and chemicals involved in processing. Many vegetable oils contain BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene). These artificial antioxidants keep the food from spoiling too quickly, but they have also been shown to produce potential cancer compounds in the body.
- “Eat less” honey, agave, maple syrup or sweeteners of any kind
- These items are often cut with things like high-fructose corn syrup and other additives. They are high in calories and often cause imbalances your glucose levels. If it’s a sweetner, you cannot have it.
- “Eat some” oatmeal
- Many oatmeals contain a pouch of a high-sugar mixture to make it more palatable. This can lead to a meal that is much higher in calories and less nutritious than one assumes.
- “Eat less” Atlas bars, Quest bars, or any bars
- Most protein or meal-replacement bars on the market contain high amounts of fat and carbohydrates. Many contain fillers to make the bars more palatable that have no nutritional value. Again, the focus of this challenge is on whole foods from natural sources
- “Eat more” nut butters that have no added ingredients other than salt
- It is easy to make your own at home, believe it or not. Simply blend your preferred type of nut in a food processor until the oil and meal combine into a butter-like state. Add cinnamon, salt or other spices to make a tasty and natural treat.
- Up to two pieces of gum a day –
- Nearly all commercial gum contains some level of artificial sweetener. Products like sorbitol, aspartame, and sucralose all affect the body negatively. They are diarrhetics and can play games with brain chemistry.