TILT II JANUARY 2017 NUTRITION CHALLENGE
When: January 16th – February 15th (Nutrition Challenge Meeting on Sunday, January 15th at 9am before open gym)
Cost: $20 and will include an InBody weight/body fat percentage test
Prizes: There will be one winner who will receive a cash prize and sponsor prize pack!
The Winner:
At the end of the challenge, the top performer will be selected based on :
- Measurement Improvements: weight, waist and bodyfat
- Performance gains: baseline workout to be determined
- Scoring: Points from daily nutrition log
Points:
1 Point per meal (100% clean eating- no cheats) (allotted 4 meals per day) (one meal can be a snack)
All meals MUST contain a protein, carbohydrate, and fat.
Example: Eggs (protein), banana (carbohydrate), guacamole (fat)
Example: Chicken breast (protein), sweet potato (carbohydrate), small handful almonds (fat)
+ 1 Bonus Point for a CF TILT class WOD or approved travel WOD (up to 6 days a week)
*If you eat OUTSIDE of your allotted meals, you will also subtract a point for each time. Yes, this means some days you could be in the NEGATIVE.
InBody Test:
We will be taking body measurements the week before the challenge begins.
Guidelines for InBody test:
No alcoholic beverages for at least 8 hours before the test
No food or water for 3 hours before testing
No physical activity prior to testing
Remove all removable metal items from body
Clean feet and hands with alcohol wipes before each use (we will have these for your weigh-in)
Eat Meat and Vegetables, Some Nuts and Fruit, Little Starch, and…
NO PROCESSED FOODS
This is not a weight loss challenge – it is a challenge to better our health and wellness, through eating only the best foods out there.
Will we see a loss of body fat during this challenge? Absolutely!
However that is simply a result of becoming healthier, by eating the way food was meant to be consumed… in it’s natural, unaltered state.
Real food grows in the wild – the way nature intended. “Food-stuffs” are man-made creations that may resemble food, but are truly not. We’re dropping that from our diets.
If you can’t hunt or gather it in the wild, it’s not something you should be eating.
(You won’t find a box of Chex Mix growing from a tree)
For this challenge, follow the Golden Rule above – Eat Meat and Veg…etc.
It’s truly as simple as that.
That will categorize 99% of foods to be Whole Foods or not.
For that 1%, the “Grey Area”, here’s our challenge-specific rules:
Say NO to:
- Sweeteners… honey, agave nectar, stevia, coconut sugar
- Alcohol
- Dairy… cream in the coffee, cheeses, yogurt
- Corn and corn products
- Unnaturally processed condiments, dressings, sauces, marinades, or spices (read the labels)
- Dried Fruit
- White Potato, Rice, Quinoa
- Legumes (Peanuts, Beans, Soy, Chick Peas)
- Gum
- Canola, vegetable, soybean, grapeseed oils
- All protein bars as meals. Quest Bars, Kaleo Cookies, Lara Bars.
- Juicing fruit (blending is OK – fiber + vitamins are lost when juicing)
- All sport supplements that are not directly before, during, or after training
- Whey protein, Fuel for Fire, BCAAs, Kill Cliff… *See below for more details.
Commonly asked, and are OK:
- Deli Meats (as long as there isn’t sugar added)
- Bacon
- Sweet Potato (but not restaurant sweet potato fries… it can get ugly)
- Balsamic Vinegar (“Vinaigrettes” commonly have added sugars). Look into “Tessamae’s” dressings!
- Coconut, olive, avocado, and nut oils
- Coconut milk, almond milk (no added sugar)
- Grass-Fed butter, Ghee, Nutritional Yeast, Baking Soda/Powder, Salt
- Green Beans and Peas… but not chick peas!
- Coffee (black) and Tea (unsweetened), Seltzer Water
- Chicken and Beef broth/stock
- Mustards and Hot Sauces made with natural ingredients (check labels for sugars, unhealthy oils). Franks Red Hot is a go.
“ Can you explain the Post-Workout deal? ”
We encourage proper pre and post-workout nutrition! We are going to classify pre and post to be within 45 minutes of your workout. If taken outside that window, they will be points off your daily total. Whey protein (to include Fuel for Fire), BCAA’s, Creatine, Kill Cliff.
“ What about going out to dinner? ”
It is not our goal to become anti-social cave-dwellers! Still go out and enjoy – just be selective with your orders. Every restaurant out there will have options for some sort of meat/seafood as the main course. Start with that, and ask for extra veggies for the sides. Good to go, and is in the clear for the challenge!
Cooking Recipes
Everyday Paleo – everydaypaleo.com
PaleOMG – paleomg.com
PaleoPot – paleopot.com (Crock Pot Recipes)
Paleo Plan –http://www.paleoplan.com/recipes/?gclid=CJyFxoWI3rsCFQlgMgodNUQAew
Travel Workouts (Check in with Brian if you would like more)
Bodyweight
1. 35 Burpees, 50 Sit-Ups, 35 Burpees
2. AMRAP 20: 5 Chest Slapping Pushups, 10 Sit-Ups, 15 Air Squats
3. 4 Rounds: .25m Treadmill Run, 50 Air Squats
4. Tabata – 8 rounds each of 20 seconds “On”, 10 seconds “Rest”:
Pushup, Air Squat, Sit-Ups, Burpees
5. AMRAP 15: 5 Strict Pull-Ups, 10 Jumping Lunges, 15 Sit-Ups
Dumbbells
1. 3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
2. AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
3. AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
4. “Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
5. 4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)