Nutrition #FatBeGone July

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#FatBeGone & #MuscleComeOn [07/02/17 to 07/22/17]

WHY GIVE THIS CHALLENGE YOUR ALL

The main purpose of this Nutrition Challenge is to continue the process of (1) learning, (2) developing and (3) following a healthy eating pattern while also taking aggressive steps towards losing fat, weight & inches in addition to building, toning and sculpting more muscle & strength.

We will focus on a variety of nutrient dense food options from across all food groups with the goal of building meals based on the foods you love to eat and the foods which are needed for better health & wellness.

THINGS TO LIMIT OR EVEN AVOID

Limit added sugar to 10% of total calories of the day or less.
Limit saturated fats to 10% of the total calories for each day.
Limit sodium intake to less than 2,300 milligrams (less then 1 teaspoon)
Limit alcohol it to 1 serving per day or 5 servings per the week.

THE NUTRITION REFUELING STRATEGY

We will use The 3-1-3-15 Nutrition Refueling Strategy where we consume 3 equally balanced meals and 1 shack every 3 hours with 15 hours of daily Intermittent Fasting. We will strategically do a Liquid Fast on Tuesdays & Friday where we will consume a Detox Smoothie within 1 hour before the main workout for the day then a 20g Protein Shake within 1 hour after the main workout on those two days. NOTE: The Hydration(Liquid Fasting) Strategy is acceptable at anytime.The best options are water with lemon, water with tea, water with tea & lemon or just water.

CHOOSE A REFUELING SCHEDULE

MEAL SCHEDULE (A)

Meal 1: 09:00am
Meal 2: 12:00am
Meal 3: 03:00pm
Meal 4: 06:00pm
Fast for 15 hours (6:00pm to 9:00am)

MEAL SCHEDULE (B)

Meal 1: 10:00am
Meal 2: 01:00pm
Meal 3: 04:00pm
Meal 4: 07:00pm
Fast for 15 hours (07:00pm to 10:00am)

MEAL SCHEDULE (C)

Meal 1: 11:00am
Meal 2: 02:00pm
Meal 3: 05:00pm
Meal 4: 08:00pm
Fast for 15 hours (08:00pm to 11:00am)

MEAL SCHEDULE (D)

Meal 1: 12:00pm
Meal 2: 03:00pm
Meal 3: 06:00pm
Meal 4: 09:00pm
Fast for 15 hours (09:00pm to 12:00pm)

THE HYDRATION (LIQUID FASTING) STRATEGY

Work hard and smart to also focus only on drinking Water, Water with tea, Water with lemon, or Water with tea or lemon. We are avoiding coffee and other beverage with the exception of finding a low sugar NUT milk which can be used with Smoothies.

Liquid Fasting is acceptable to use ALL THE TIME but with no sweeteners. Again, the best options are water with lemon, water with tea, water with tea & lemon or just water. Lemon and tea both help to improve digestion.

Focus on the structure of 4 hydration session every 3 hours (aligned to the 3-1-3-15 Nutrition Refueling Strategy) to use water as a filler and a buffer. This way you don’t over tax your kidney not do you have to worry about going to the bathroom all day either.

INSTRUCTIONS: Consume 8 to 12 ounces approximately 30-minutes before and 30 minutes after each schedule meal.

EXPLORE…

08 oz x 2 (before & after) x 4 times = 64 oz a day
10 oz x 2 (before & after) x 4 times = 80 oz a day
12 oz x 2 (before & after) x 4 times = 96 oz a day

THE INGREDIENTS LIST – WHAT’S INCLUDED

Build, prepare and share meals which are aligned with (1) foods you already love to eat, (2) rules of this nutrition challenge, and (3) your assigned nutrition numbers.

This is your playground to play, explore, plan, prepare, experiment and discover NEW/IMPROVED meal combinations.

GREEN VEGETABLES

Spinach, Kale, Lettuce
Collard, Turnip, Mustard Greens
Cabbage, Arugula
Asparagus, Celery
Broccoli, Brussels Sprouts

OTHER LISTED FOODS

Cucumber, Tomato, Avocado
Okra, Aloe-vera, Seaweed
Bell pepper, Hot pepper
Carrot, Beet, Sweet Potatoes
Lemon, Lime, Mint
Milk, Cheese, Mushrooms
Giardiniera, Pickles, Olives
Vinegar, Mustard
Grapefruit, Orange, Kiwi
Mrs. Dash, Black Pepper, Cumin

PROTEIN FOODS

Chicken, Steak, Pork Chops
Salmon, Tuna, Sardines
Peas, Lentils, Beans
Whey, Wheat Germ, Peanut Butter
Eggs, Cottage Cheese, Greek Yogurt

OTHER LISTED FOODS

Almonds, Walnuts, Pecans
Flax, Chia, Hemp
Ginger, Cayenne, Turmeric
Parsley, Cilantro
Barley, Oats, Rice (Brown)
Extra Virgin Olive Oil
Garlic, Onion, Scallion
Salsa, Sour Cream
Berries, Pear, Apple
Oregano, Basil, Thyme

* ALL FRUIT, VEGETABLES & EDIBLE FUNGI ARE ACCEPTABLE EVEN IF THEY ARE NOT LISTED ABOVE.

Detox Smoothie – M-Wiggles Detox Blend

Salad Ideas – Vinaigrette Salad Dressing Jar Tutorial Jar Ideas

Protein Shake (20g) – Stay away from high carbohydrate proteins such as Muscle Milk. Do your homework in this area too. Whey Protein is basically a fast acting animal-based protein which is best used before or/and even after working out to quickly give our bodies the proteins it needs to build, maintain and repair your cells.

GNC Whey Low/No Carbs Plant-Based