challenge guidelines

 

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.

1. Balance and priority

Stick to the food guidelines that have been given to you in the previous segment. Prioritize your food quality and portion sizing.

2. Fluid

Women: 9 cups (2.2L)

Men: 12 cups (3L)

Tea and Coffee: Up to 400mg/day of caffeine (4 cups of coffee)

3. Sleep

7-8 Hours of sleep/night

4. Micronutrients 

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

5. Post workout

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)

7. Meal frequency

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)

Avoid

Added sugars: Soft drinks, energy drinks, table sugar, baked goods

Any type of white, refined carbohydrates i.e. baked goods that use white flour

Juice or sport beverages, Alcohol (sorry) 

High trans and saturated fats

Processed dairy products; cream, sweetened yogurt, ice cream

High fat cheese >20% M.F,   |   Pudding, frozen yogurt

Hot dogs, Bacon.