07/01/2019 – 08/10/2019
For 6 weeks this summer we are going to attempt to focus on our nutrition, jump start our bodies and increase our fitness. The goal of this challenge will be to keep things super simple, and to do that we will keep to Ben Bergeron’s (CrossFit New England) recipe for success:
– Eat Real Food
– Not Too Much
– Mostly Plants
In these three points we can find health, longevity and the guidelines for our challenge.
Going with our theme of simple, this challenge will be based on a scoring system of 4 points each day, which are outlined below. You will need to physically print out the nutrition challenge calendar linked below and each day you complete that task, you check the box. For sleep you will check Tuesday’s box on Wednesday morning.
for eating real food
Real food was once alive and doesn’t come from a box, bag or container. It had parents and/or grew from the ground, otherwise – not food.
for eating not too much
Not too much means 3-4 meals a day, no going back for seconds and no snacking between meals. We will rely on portion controlled containers to measure our food.
for eating mostly plants
Mostly Plants is just that, every meal needs to consist mostly of vegetables. A plate should be covered with vegetables then the protein and carbs can be added. The large section of the container is for vegetables, however you are allowed unlimited vegetables at each meal.
for sleeping 7 or more hours
Sleep is more important than working out. No amount of working out can undo the negative effects of continuously getting poor sleep.
Protein will go in one of the small compartments of your tray. You may fill but not go over the edge. The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are best.
Carbs will go in the other small compartment. You may fill but not go over the edge. We want to have nutrient-dense carbohydrates. Fruits and starchy carbs will do that for us.
- Meat (red or white)
- Sweet Potatoes
- Rice (post workout only)
Vegetables will go in the large part of your container. While the other 2 sections you cannot go over that edge, with vegetables you cannot go UNDER the edge. 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.
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.
- See above. Do not over complicate this.
- Nuts and seeds
- Avocados / oil
- Coconuts / oil
- Olives / oil
- Grass-fed butter
- Nut butters with no additives (ie: ingredients – peanuts, salt)
$30 Buy-in goes towards prizes to be awarded at the end.
Cash Prizes for 1st, 2nd and 3rd place based on total entries
Other non-cash prizes
Challenge: July 1 – August 10
First Weigh-in: June 23 – June 30
Final Weigh-in: August 11 – August 15
Performance Test: Monday July 1
Re-test: Friday August 9
Prizes will be awarded based on two categories. First will be tracking weight lost as a percentage of body mass. Weigh-ins will happen the week before the challenge at TPF, in front of a coach and recorded at that time. Final weigh-ins will also happen at TPF in the presence of a coach and done within a couple days following the completion of the challenge. The second category we will track is a performance measure, a workout. To be specific we will be testing Crossfit Games Open workout 19.1: Wall balls and rowing. This will be scored purely on total reps improved. The final metric we will judge on is total points accumulated via the calendar you printed out. Each person will turn in their completed calendar at the end of the challenge and the person or people with the most total points will be recognized.
What are trays and how many do I eat?
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.
How do I get a tray?
Everyone who registers will be given one. If you want more you can buy them here: https://www.amazon.com/gp/product/B01GH5KQLO/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1
For this challenge we are not going to focus on the pre, post or intra workout nutrition. Those of you who have done the RP challenge might have to change some habits. Very simply put pre and post workout supplements are focused on performance, not composition. If you are not where you want to be composition wise then this is not the priority.
“What About” Foods
Everyone is always looking for a way to skirt the system. Remember that these challenges, much like the gym, are only as successful as the work you put into them. If you are looking for shortcuts, loopholes and the easy way out I can guarantee your results will not be what they could have been.
These are foods that people commmonly ask about:
- If it is a vegetable, eat it. if its meat eat it.
- No cold cuts or cured meats
- No almond or coconut flour
- No canola or vegetable oil
- No agave, honey, maple syrup or sweeteners of any kind
- No oatmeal (even steel cut)
- No Rx bars, quest bars or other “protein” or health bars
- Up to one cup of unsweetened almond milk each day
- Bacon is fat
- All spices are okay
- No alcohol in any quantity
What about working out?
Points are not being given for working out. Even if you never worked out this method of eating and sleeping would produce results. However, because you are a part of this challenge and a member of Towpath Fitness we expect you to be working out.
Are vegetables and meat measured raw or cooked?
Measure your vegetables raw, then add them to a saute pan and cook them. Meat will be measured cooked.