*TILT II 21 Day Summer Shred*
Nutrition Challenge
Here we go! It is time to kick off another nutrition challenge! 21 days to reset the body and lean out for summer!
When: Saturday June 10th – Friday, June 30th
Nutrition Challenge Meeting – Sunday, June 4th @ 9am
Initial Weigh-Ins:
Saturday, June 10th 6:45am-9am (come before class!)
Sunday, June 11th 9am-12:00pm (anytime during open gym!)
*Can’t make these times? Email Brian at brian@crossfittilt.com to set up another time to weigh in.
*You cannot get weighed in after working out and we ask that you do not eat or drink 3 hours prior to weighing in.
Baseline Workout: Monday, June 12th
Baseline Workout Retest: Friday, June 30th
Cost: $25
*All participants receive 2 Portion Control Containers to be used throughout the challenge
Prizes:
There will be one winner who will receive a cash prize.
The Winner:
At the end of the challenge, the top performer will be selected based on :
-Scoring: Points from daily nutrition log
-Measurement Improvements: weight, waist and body fat
-Performance gains: baseline workout to be determined
Points:
4 points for a perfect day:
1 point for hitting your number of meals
1 point for eating clean (listed foods only)
1 point for proportions (using the container)
1 point for taking class at TILT or approved travel wod
Click HERE to track your points.
*Maximum number of points for TILT workouts is 17, however, you can figure out which days work best for you for your rest days. Learn to listen to your body! If you feel good, come on in. If you are sore and tired and FORCING yourself to come in for the point, take the day off. Travel workouts or drop-ins at other gyms will count.
Details:
This is a quick 21 day challenge to reset the system and get everyone ready for the summer. The plan is very simple, yet requires true commitment to be successful. As with most of our challenges we are going to be looking at the two different aspects of nutrition that are needed to help build a healthy diet- quality and quantity.
Quality:
Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help to eliminate those deficiencies and help bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories.
Food List:
Protein:
Chicken Breast
Chicken Thighs
Center Cut Pork Loin
Fish
90/10 (or above) grass fed beef/bison
Top Sirloin
Top Round
Tenderloin (beef/pork)
3 Eggs* = 1 portion
Ground Turkey Breast (*90/10 or above)
Turkey Tenderloin
Turkey Breast
*Avoiding deli meats
*All meats must be skinless
Carbohydrate:
All Fruits
Sweet Potato
Beets
Yam
Butternut Squash
Carrots
Acorn Squash
Plantains
Veggies/Leafy Greens:
Spinach
Kale
Broccoli
Green Beans
Cauliflower
Peppers
Onions
Mushrooms
Asparagus
Zucchini
Eggplant
Cucumber
Radishes
Cabbage
Tomato
Brussel Sprouts
Fats:
Grass Fed Butter
Olive Oil
Coconut Oil
Avocado
Avocado oil
Macadamia oil
Homemade dressings
Olives
Raw Almonds, Pecans, Walnuts, Macadamia Nuts
Raw Nut Butter ** (No other ingredients and must be made with one of the above nuts)
Quantity:
To keep it simple, we will be utilizing a 3 compartment food container to help you measure out your meals for the day. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. Idea here is to be getting a starting point or a baseline on how much we are taking in without overcomplicating it.
How many meals per day?
Lets keep it simple and look at your t-shirt size!
If you aren’t sure where you fall, you can double check with me and I will make sure we have you on the right plan!
Portion
In a pinch and moving forward, your hand can be a great measuring tool, too! You can start practice eyeballing your meals by using your hand. Please note though that this method will not score you the point. This is just one more tool to have in your back pocket to keep you on track!
Here’s how it works:
-Protein – palm size
-Carbohydrate – fist size
-Fat – size of thumb
-Veggies – unlimited!
Pre and Post Workout:
This will be different based on your own personal goals. A protein shake is not required. However, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your glycogen. As long as you are eating a meal within 1-2 hours pre and post workout, you don’t really need a protein shake. If weight loss is your goal, i would recommend trying to stick to whole foods.
Here are some recommendations:
* Weight Loss? Skip it unless you haven’t eaten for a while. Then opt for a fuel for fire.
* Maintain weight/lose body fat? Go by how you feel. If you have a hard time getting in a meal within the two hours after your workout, I would definitely get in a protein shake with some starchy carbohydrates.
As with any nutrition plan, this serves as a starting point. You can’t know exactly how your body will respond in advance. So stay flexible and we will adjust your portions based on your hunger, fullness, and other important goals.
FAQ
What about Kill Cliff? Post workout only
Amino Acids/Electrolytes? Pre/intra/Post Workout Only
Creatine? Go for it!
Protein Shakes? Post workout (within 45 min)
Condiments? Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.
Sweeteners? Only source of sweetener can come from whole foods. AKA Fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, other artificial sweeteners.
What about eating out? I understand that these cases do come up. For 21 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines, however there will be no points for that meal. You might say, “well i guess i am going to go to town then!” Just remember, that the results are going to come from the work you put into it. Yes, one day can set you back. One meal can set you back. Think of this like a detox. In essence, you would really need to start your 21 days all over again. AIN’T NOBODY GOT TIME FOR THAT!
What if I’m still really hungry? Communication is key, so please let me know how you are feeling along the way. Remember though, when we are eating at a calorie deficit to see weight/fat loss, it is normal to feel hungry. Make sure you are staying hydrated. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.
Tessemae’s dressings? As long as the ingredients on the label are seen on the food list. There can be no added sugars or other oils.
Coffee/Tea? These are okay, but need to be unsweetened, and no milk. (We will allow one cup of unsweetened almond milk or coconut milk per day- check the ingredients!)