NUTRITION CHALLENGE
May 4th-June 14th
Congratulations! You have been pushing yourself harder than you ever
thought possible. You are getting stronger, faster and your metabolic
conditioning is improving day by day.
Do you want to improve even more? Do you want to get stronger? Do
you want to improve your WOD times? Do you want to improve your
body composition?
That is why we are introducing the Nutrition Challenge. Pushing
yourself in the gym will improve your strength and metabolic
conditioning but the ultimate performance enhancer is created in the
kitchen!
This will be a six (6) week challenge!
The goal of the Nutrition Challenge is to help each individual realize
their goal, whether it be to gain muscle, lose fat or just learn to live a
healthier lifestyle. We will try to cater as much as possible to each
individual, however, the food choices of eating clean will not change per
your goal. For example, the person trying to gain and the person trying
to lose will eat the same foods, just different portions.
Are you excited and ready to begin?
We ask that you buy in to the challenge with a small $10 donation. The
donation will help us provide prizes for the winners of the challenge.
After everyone is signed up you will hear from one of the coaches via
email. We will be here to help you with any questions along the way.
WHO’S READY TO CHANGE THEIR EATING HABITS FOREVER????
Step 1- Take 3 Photo’s of Yourself (Front, Back, Right Side)
 Men: Shorts and no shirt/fitted shirt
 Ladies: Sports bra or fitted tank and shorts/capris. Something
fitted so YOU can better see the changes made.
Think high speed / no drag when it comes to the clothing choices and be
sure to put those clothes away in a safe place as you will need them
again for the “after shots,” and YES, they must be the exact same clothes,
same lighting, same room.
We will not be picking winners based off of pictures and measurements
so if you want to keep those private that is fine. You can also share them
with a coach if you feel that it will help hold you accountable. The
important thing is you take the pictures so you can see the changes you
make when it is over. Sometimes the scale is not our friend and does not
really show you progress.
Step 2- Take Measurements and find Accountability partner
This is an important baseline. Find an accountability partner and take
measurements of each other. Here is what we need:









Neck at midpoint
Circumference of chest across nipple
Waist at belly button
Hips at widest point. This includes the glutes.
Right thigh, six inches above knee cap
Right calf at widest point
Right forearm at widest point
Right wrist (where you wear a watch)
Right bicep flexed at widest point
You and your partner will be scored separately (point system explained
below) but it’ll be nice to have someone to help hold you accountable
and come up with healthy meal ideas. Some of you may even want to
meal plan and cook together.
Step 3- Participate in Baseline Workouts, Mon. 5/04 – Thurs. 5/07
These workouts will be the regular WOD for each day. If you miss a day,
you can make it up during Open Gym on Saturday. We will repeat these
workouts at the end of the challenge.
DO NOT SANDBAG THESE WORKOUTS!!!!
Step 4- Nutrition Guidelines – Eat Real Foods!!!
The DO’s List
The DON’T’s List
Lean Beef
Lean Pork
Grains- breads, white rice,
pasta, corn, and instant
anything
Poultry-Chicken/Turkey
Legumes- Beans of all kinds…
Seafood-Fish/Shellfish
Dairy- Use almond milk instead
Eggs
Refined sugars- maple syrup,
splenda, cane sugar, brown
sugar, molasses
Complex Grain-Brown or Wild
Rice, Steel Cut Oats and Quinoa
Veggies- Choose multiple colors
as they each have many
beneficial effects. Some veggies
(broccoli, celery, cherry
tomatoes and cauliflower),
when eaten raw have a negative
calorie effect, i.e… you use more
energy eating them than they
provide your body.
Healthy Nuts- Walnuts and
Almonds are the best choice.
Absolutely no peanuts!!!
Fruit- Also think about the
rainbow effect here. The more
colorful your choices, the better.
Apples, bananas (morning
only), berries, oranges,
pineapples, etc…
Healthy Fats/Oils- Olive oil,
Coconut Oil, Grassfed Butter,
Avocado Oil, Animal Fats and
Ghee.
Fatty meats or fried anything
Limit processed foods to
protein shakes and protein
bars. Use those sparingly…
Unhealthy Oils- Vegetable oil,
canola oil, corn oil, soybean oil
and no peanut oil
We want you pushing yourself to eat 5-6 small meals per day. Eating
this way has multiple benefits:
 Better portion control
 Puts your metabolism into high gear
Step 5- Weekly Scoring and Reporting
1. Workout Scoring
 15 points per day you complete WOD
 90 points a week maximum (This is for Spring and
Charlotte)
2. Daily and Weekly Diet Scoring
 15 points per day for a perfect nutrition day
 105 point per week maximum
3. Points for healthy fat supplementation
 5 points for recommended serving of fish oil, coconut oil,
CLA or raw walnuts or almonds
 35 points per week maximum
4. Cheats
 5 points off per cheat
 20 point cap per day
 There will be no negative scores
 Definition of Cheat (Not listed above on “to-do list” or
alcohol)
Date-_______________________________________________
Name-_____________________________________________
Nutrition Challenge
Daily Report
Meal 1 ___________________________________________________________________________________
___________________________________________________________________________________
Meal 2 ___________________________________________________________________________________
___________________________________________________________________________________
Meal 3 ___________________________________________________________________________________
___________________________________________________________________________________
Meal 4 ___________________________________________________________________________________
___________________________________________________________________________________
Meal 5 ___________________________________________________________________________________
___________________________________________________________________________________
Meal 6 ___________________________________________________________________________________
___________________________________________________________________________________
WOD Completed
Supplementation
Consumed
Cheat Meals
Consumed
How Many? __________