Nutrition Prep Challenge for Nationwide Lurong Living Paleo Challenge
Start Date:
July 15  
Criteria:
  • Bodyfat testing (Courtesy of Max Muscle)
  • Lab work (optional but recommended! $25 @ Medicine Shoppe in Bountiful – details coming)
  • Benchmark wod & Time trial.

Questions/Concerns should be directed to me (Maria Fisher) either via email (maria@wasatchcrossfit.com) or via Facebook (Crossfit 22).

Buy-in:
1 mile time trial. Testing will be done on Wed/Thurs/Fri.  There will be a sign up board at the box for times.  Please don’t forget to sign up.
You will experience the BEST results if you follow each week RX!
I highly recommend you take photos prior to this challenge, especially if you’re going to do each week RX.  You don’t have to show anyone but yourself.  I can’t tell you how many times I hear participants of challenges tell me they wished they would have taken pictures before the challenge!!  It would be fantastic if the changes you experience are worthy of a featured post on my nutrition blog! 🙂
Week 1:
No Sugar Week – no sugar means no sugar.  Anything that is used as a sweetener is OUT.  Artificial, natural or otherwise.  (Fruit is a gray area here.  If you’re using fruit to get something sweet, obviously you should avoid the fruit.  Same applies if you are using fruit in baked products to “sweeten”)

Week 2:
Everyone is encouraged but not required to continue the no-sugar challenge for optimal results! BEST results will be experienced by following this suggestion!

Eat Protein Week – you MUST eat a real-food source of protein (i.e., animal product) at EACH meal and you should have a minimum of 3  main meals (not including any snacks you might have). Ideally 1 gram of protein per pound of bodyweight, but I’m not going to force someone to document this.  Remember, this week is about getting ENOUGH protein, not tracking portion to skimp – you are defeating the purpose of this week if you try to get as little as possible.   For women: if you’re getting a minimum of 3.5 ounces at each meal, you’re ok.  For men:  if you’re getting a minimum of 6 ounces at each meal, you’re ok .  Obviously, more is better.  Below is a list of protein portion examples. (protein powders do NOT count towards real food. You can consume them as an extra source, they just won’t count towards the challenge).

Week 3:
Everyone is encouraged but not required to continue the no-sugar and eat-protein challenge for optimal results!  BEST results will be experienced by following this suggestion!

No glutenWeek – anything that has wheat, rye, barley and triticale.  For this challenge, gluten-free products that are packaged, pre-baked, etc. are NOT allowed, since they will always contain ingredients that mimic gluten’s gut-irritating properties.

Week 4:
Everyone is encouraged but not required to continue no-sugar, eat-protein and no-gluten challenge for optimal results!  BEST results will be experienced by following this suggestion!

Fish oil & Vitamin D week –     Take a dose of fish oil and Vit D every day.  Ingredients have to be clean (i.e., no soy or corn oil – including lecithin – wheat, dairy, sugar or sweeteners and artificial sweeteners.

Best brand fish oil?

  • Stronger Faster Healthier (go to http://www.sfh.com/ and put in “whole9” code for a 10% discount).

Dosage?

  • Ideally, between 2-4 grams of EPA/DHA.

Good brand Vit D?

  • Now Foods
  • Healthy Origins

Dosage?

  • Ideally 2500 – 5,000 IU daily

Tracking Points:

You will get an automatic 5 points for getting bodyfat tested and 10 points for getting lab work and copies of the testing/results need to be given to me (Maria). I will have an envelope placed somewhere in the box where you can place the copy.

Week 1:
For every day that you have no sugar, give yourself 5 points.  Subtract 1 point EACH time you consume sugar.
Week 2:
For every day that you get the recommended amount of protein for each meal, give yourself 5 points.  Subtract 1 point EACH time you do not eat the recommended amount of protein.
Week 3:
For every day that you do not have any gluten or gluten-free packaged food, give yourself 5 points.  Subtract 1 point EACH time you eat a food containing gluten or a gluten-free packaged food.
Week 4:
For every day that you take fish oil and vitamin D, give yourself 5 points.  Subtract 1 point EACH day you do not have fish oil or vitamin D.

There will be a board set up for EACH week.  You will be responsible for documenting your total points for the week on the board, as I will record your points at the end of the week and it will be erased when we start a new week!

Protein Portion Examples

Beef
  • Hamburger patty, 4 oz – 28 grams protein
  • Steak, 6 oz – 42 grams
  • Most cuts of beef – 7 grams of protein per ounce
Chicken
  • Chicken breast, 3.5 oz – 30 grams protein
  • Chicken thigh – 10 grams (for average size)
  • Drumstick – 11 grams
  • Wing – 6 grams
  • Chicken meat, cooked, 4 oz – 35 grams
Fish
  • Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
  • Tuna, 6 oz can – 40 grams of protein
Pork
  • Pork chop, average – 22 grams protein
  • Pork loin or tenderloin, 4 oz – 29 grams
  • Ham, 3 oz serving – 19 grams
  • Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
  • Bacon, 1 slice – 3 grams
  • Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs
  • Egg, large – 6 grams protein

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