Time to get back down on that clean eating grind!
I never EVER feel as great as when I’m doing an eating challenge.
I feel light, clean and full of energy. My muscles feel tight and strong and I’m always in a wonderful mood! My clothes fit better (I swear everything hanging in my closet just looks prettier) and my days seem longer.
Make grocery lists, plan meals, budget for daily calories and nutrient intake and hit the gym extra hard. I find that I hit less of ‘wall’ the first week into my challenge if I’ve been hitting the gym extra hard beforehand.
This challenge one of my Good/Great/Gorgeous friends will be doing it with me; MOTIVATION BUDDY! (check out our last project together) Not every person is the same, so my 3G friend will be modifying her challenge to suit her needs.
Together we will keep each other motivated to stay on track, hit the gym, sweat it out, create tasty clean eating dishes and feel great! GET IT
I’m actually really nervous to put out here what my challenge guidelines are; people tend to get judgy real quick; but….
Here it goes:
- Plain, Non-Fat Greek Yogurt
- Unsweetened Apple Sauce
- Cottage Cheese
- Unsweetened Almond Milk
- Raw whole Almonds
- Skinless Chicken Breasts
- Salmon/Tilapia Fillets
- Light String Cheese
- Clementines, Apples, Grapefruit, Peaches (whatever is reasonably priced)
- Carrots, Spinach, Cauliflower, Celery, Lettuce, Sweet Potato (again whatever is reasonable priced)
Twice or three times a day. Morning circuits, over lunch hour and after work. Go hard and up the intensity and length of your cardio as well the number of abs and arms days and your repitions.
The morning of Day 1 record your body measurements and weight
Max: 1,500. Do not eat any more than 1,500 calories a day
Min: 1,000. Do not eat less than 1,000 calories (difficult to do while clean eating)
Practice calorie cycling, example: Monday 1,000 – 1,100 Tuesday 1,200 – 1,300 Wednesday 1,000 – 1,100 Thursday 1,300 – 1,400 Friday 1,400 – 1,500 Saturday 1,200 – 1,300 Sunday 1,000 – 1,100. The idea is to just not let your body get used to a particular number of calories. Doing this is intended to keep your metabolism in a constant ‘on’ state. Your body can modify to a lower number of daily calories fairly easily, cycling your caloric intake is supposed to prevent your metabolism from plateauing.
Use a calorie tracker, website or mobile apps are available by the butt-load, they are immensely helpful in knowing how many calories you are putting in your body. You will be surprised how many you actually eat in one day! I live, breath and swear by LoseIt.com
MEALS / FOOD / NUTRIENTS
Attempt to eat 6 to 7 small meals a day. Breakfast, Snack, Lunch, Snack, Dinner, Snack. Eating multiple small meals keep your metabolism running throughout the day burning calories.
Each meal needs to contain fiber and protein and follow the clean eating guidelines.
Low Carbohydrates from Grains (stay away from breads, pasta, rice, cereals etc… especially bleached and processed grains).
No Processed Foods (this means no canned soups, little sauces etc.. attempt to make everything from scratch)
Once a week there will be a FREAK MEAL, this is not an excuse to go buck-wild crazy and eat a 1/2 gallon of ice cream. This means having a full meal that might combine oils, bread, red meat, fries etc…. (think a hamburger or pizza with friends NOT holed up in your bedroom with fried chicken, a king sized kit kat and four handfuls of skittles)
July 1st, Day 7, take your measurement and weight again. This is provide a point of reference for your first week of clean eating, hydrating and exercising. You may have felt that your weight and measurements were high on day 1. This could be bloat, water weight, etc… The first really cleans your body out and you want to be able to mark that point.
After Day 7 don’t take measurements or weight during the rest of the challenge. Focus on eating right, exercising, and feeling great.
Alternate between hard and soft days 5-6 days a week
Hard Days: Extended high intensity cardio, weight circuits for arms and/or abs
Soft Days: Shortened low intensity cardio, longer circuits for arms and/or abs
Try joining a fitness tracking social media site. I JUST joined Fitocracy and…I like it. Think Facebook with muscles. You log your exercise and have the ability to post and share your sweat sessions, pics, thoughts etc.. You can take part in challenges, earn points, go head to head in fitness face-offs with other members. I really haven’t even gotten into all the nitty-gritty details the site has to offer.
Remember to make your gym time fun. Enjoy sweating and working those muscles! You should leave the gym sore and smiling 🙂
Day 7. Weigh in and take your measurements. To be expected is a drop in weight, I think that anywhere from 1-7 pounds of loss is normal. I generally attribute this to bloating, heavy system and water weight. The amount of weight you loose really depends on what you were eating and drinking prior to starting your challenge. If you were all junk food, fast food, alcohol and soda you should see significant loss. Speaking from personal experience you should also see some inches lost, mainly around the stomach. Again this is from bloat, water weight and having a heavy system from poor eating. I really see my stomach flatten at this point, mainly because I really bloat up when eating sugar and fast foods.
Keep eating clean and hitting the gym hard!
You’re first week of the challenge is down and I KNOW you killed it!
Personally I won’t be doing a weigh in or measurement until 28 or later. I really want to track my results on a longer scale. I may even wait until day 31 🙂 Who knows!
I encourage everyone to create their own eating challenge!
Remember I’m not a licensed dietician, nutritionist or doctor. Everything
I plan is based on research I’ve done and knowing the limitations of my own
body. If you create your own eating challenge listen to your body and be
smart about properly fueling yourself with healthy, clean, nutrient packed food.