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Commit to be Fit Challenge: 01 Oct 20 - Nov 12 Nov 20
WHERE TO START?
– Email a photo of your In Body Analysis result to firstname.lastname@example.org along with 3 photos – front/side/back. Good tip is to take photos in the same clothes for your Before and After photos.
– Weekly checking starting at Week 2 of the Challenge – with this check-in please e-mail what you’re doing for your meal plan, how you’re feeling and your goal for the challenge. E-mail will be done on Mondays.
– Towards the middle of the Challenge, feel free to go back to get your In Body Analysis done to see where you at, and this is where we can do some adjustments.
– Final Day of the challenge, you have until the following Monday to submit your After photos with your In Body Analysis results.
– Winner will be announced once all in 🙂
Before you choose the best meal plan, it’s important to know how many calories you need to eat each day! The number can vary depending on your size, gender, and activity level. A good free helpful tool is using My Fitness Pal (https://www.myfitnesspal.com/) There is a mobile version where you can download and easily track your meals and water intake.
Rather it be weight loss or muscle gain, meal plans can be complicated to put together on your own. 760 Nutrition provided a sample meal plan during the October 1st Kickoff. A copy of this meal plan can be found here. To get a more tailored meal plan, you can also get an adjustment at 760 Nutrition with Rex.
Once you’ve chosen a meal plan, then it’s time to schedule and track your meals. If you plan each meal in advance and have foods ready to go, you’ll be more likely to stick to your diet!
Having a food scale allows you to weigh and measure your food to ensure you eating the right amount. You do have the option to use the hand-eye method to estimate portions. That means selecting proteins, such as meat, that are about the size and thickness of the palm of your hand (4-5 cooked ounces). Macronutrients (marcos) are Proteins, carbohydrates and fats. Protein and carbs have 4 calories per gram and fat has 9 calories per gram. Ensure you are dividing your meals into thirds and fill it with:
• 1/3 lean protein: Options include skinless chicken breast, fish, lean beef and low-fat dairy.
• 2/3 healthy carbs: Emphasize colorful, non-starchy vegetables and fruits with a low glycemic index (GI).
• A small amount of healthy monounsaturated fat: Olive oil, avocados and nuts are a few options.
CHICKEN BREAST, Boneless/Skinless
EGG, WHITES ONLY
TUNA, SOLID ALBACORE
PEPPERS, GREEN OR RED
CORN TORTILLA, 7 ” diameter
EXTRA VIRGIN OLIVE OIL
ALL NATURAL PEANUT BUTTER
ALL NATURAL CASHEW BUTTER
ALL NATURAL ALMOND BUTTER
The key to your success is consistency! So that means it’s okay to enjoy a TREAT as long as you account for them and indulge in moderation. The majority of your food should be nutrient dense options. So you can eat all your meals like you normally would, but substitute your treat meal in for a regular meal.
Treat yourself to one treat meal a week but PLAN OUT when you’ll enjoy the meal ahead of time.
Supplements aren’t necessary for a successful transformation but they can help you reach your nutrition goals and improve your performance during training.
Protein Power – If fyou are getting enough protein in your diet through whole foods, you don’t need a protein supplement. But protein powders are a high quality protein source that can work if you have a busy day.
Pre-Workout – Help boost the intensity of your workouts when you’re feeling unmotivated. If you dont feel like taking one, coffee is a great alternative source too.
BCAA – Branched Chain Amino Acids – Help boost your workout intensity and also increase your body’s rate of protein synthesis and decrease its rate of catabolism.
Creatine – Increases the formation of atp – supplying energy to our cells which increase muscular strength and endurance during training.
FOODS TO AVOID
Though no food is completely off-limits but rather restrict or avoid certain foods, including:
- High-glycemic fruits: Dates, figs, mangos and raisins.
- Juice: Sugar-sweetened juice such as apple, orange or grape juices.
- Grain-based foods: Bread, dry cereal, crackers, muffins, pasta, pancakes and tortillas, especially if made with refined (white) flour.
- Sweets and desserts: Doughnuts, cookies, candy, pie, cake and ice cream.
- Sugar-sweetened drinks: Coffee creamer, Soda, lemonade and energy drinks
Ensure you are drinking plenty of water throughout the day.
Low Intensity Cardio options: Try to aim for atleast 30+ mins of cardio by walking or biking
Monderate Intensity: 20-30 mins of incline wakling on treadmill, bike with higher resistance, elliptical, stair master
HITT: High Intensity: PCF Calorie Blaster, Outdoor sprint
DO I REPLACE THE CALORIES I'VE BURNED DURING MY WORKOUT?
When you have your Marcos calculated for example on My Fitness Pal, your activity level was already factored in when calculating your macros.
CAN I DRINK ALCOHOL ON THIS CHALLENGE AND STILL SEE RESULTS?
We understand some of you may enjoy an occasional drink. We don’t recommend doing this often because you’re missing out on minerals and vitamins you would get through whole food. But you can try to work alcohol into your Marcos as long as the alcohol calories itself needs to be accounted for.