You're here for a challenge, after all. So what's required of you in order to win this challenge? How can you achieve the best results possible? Watch the video and read through these guidelines in order to make sure we're all on the same page.
Stick to the food guidelines that have been given to you in the previous segment. Prioritize your food quality and portion sizing.
Women: 9 cups (2.2L)
Men: 12 cups (3L)
Tea and Coffee: Up to 400mg/day of caffeine (4 cups of coffee)
7-8 Hours of sleep/night
Supplementation is not required, but if you are someone who is avoiding/limiting major food groups, then you must supplement the following (unless otherwise indicated for health reasons):
Dairy and its alternatives: Vitamin D 1000 IU daily
Fish and Seafood: Omega 3 1000mg daily
WITHIN 60 MINUTES
Ratio of Carbohydrate: Protein = 2-3:1 ratio
Carbohydrates: medium/high glycemic index foods are allowed
Protein: 20-30g of high quality protein (milk, eggs, meat)
Eat at minimum every 3-4 hours
As mentioned with carbohydrates, fat, and protein, you also need to include a minimum of 4 servings of low calorie vegetables daily (i.e. 2 at lunch, 2 at dinner)