Fall Nutrition Challenge
Monday, October 22nd  - Tuesday, November 20th

Cost: $25

Information Session: Wednesday, October 17th at 5:30pm

Overview: This is a four week challenge that is divided into two phases. 

Phase one: For the first week, we will focus on the quality of foods that we eat. We will focus on eating non-processed, nutrient dense foods only. For the purpose simplification, we will only be giving you a list of foods you can eat for the next 30 days. We have provided a list of nutrient dense vegetables, carbohydrates, proteins, and fats to be consumed on the challenge.

Available points: 3

Phase two: For the last three weeks, we will continue to eat the high quality foods but will begin to focus on the quantity of the foods we eat. We will be aiming toward a 40% carb, 30% protein and 30% fat ratio (Zone). To keep it simple, we will be using food containers to measure our food, rather than putting everything on a scale.

This method has been tested and measured by us and will get you close to a 40% carb 30% protein 30% fat ratio. We will provide each participant with 2 containers. How many containers you eat each day will be based on your body size.

The largest compartment will be filled with foods off the vegetables list, each smaller compartment will be filled with foods off the protein and carbohydrate lists. You will add 1 tablespoon of a fat off the list to each meal.

Available points: 5

During both phases, participants are asked to log their meals in the My Fitness Pal App.

Food List:

 

How many meals?

How many meals you eat will be based on your body size, which we have categorized by t-shirt size:

Men:
S - 3 meals (full)
M - 4 meals
L - 5 meals
XL/Extremely active - 5 meals (full)

Women:
S - 3 meals
M - 3 meals (full)
L - 4 meals
XL - 4 meals (full)

Full = packed in to top of raised lid

Protein shakes/Fuel for Fire/Fit Aid? Allowed within 45 minutes of your work out.

Points System:

Point System Key: Phase 1

1 point

Foods

You eat ONLY the foods on the food list

1 point

WOD

You work out at Outsiders CrossFit

1 point

MFP App

You log your foods in the My Fitness Pal App

 

Point System Key: Phase 2

1 point

# of meals

You eat the correct number of meals each day.

1 point

Proportions

You eat the correct proportion of each macro each day.

1 point

Foods

You eat ONLY the foods on the food list

1 point

WOD

You work out at Outsiders CrossFit

1 point

MFP App

You log your foods in the My Fitness Pal App

Prizes:

Will be awarded to the top male and female participants based on points and benchmark WOD scores.