2015 Nutrition Ramp-Up

4-week nutrition plan

Guidelines:
Week 1: CLEANSE - Eat "clean" for 2 days. This means no processed foods or sugar. Fruits, vegetables, lean meats, eggs, nuts, seeds. Then 3-day juice cleanse, then eat clean for 2 days.
Week 3-4: Follow the nutrition plan below. May allow yourself one cheat meal per week depending on how strict your goals are for yourself.

Tuesday, March 18, 2014

Week 1

Please post 1 daily food log to comments by the end of this week and let us all know how you are doing with the challenge!

A good app to use is My Fitness Pal or www.myfitnesspal.com
Fit Day is another good one: www.fitday.com

9 comments:

  1. Monday:
    Breakfast/Brunch: 1/2 apple
    Omelette with onions and peppers topped with tomato and 1/2 avocado
    Snack:3 clementines
    Lunch: 1/2 chicken breast, 1/4 baked sweet potato, 1/2 cup asparagus.
    Dinner: My turkey Hash: Ground turkey, onions, peppers, carrots with broccoli

    Water Intake: 2.2 liters

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  2. I like it! I think eggs are going to be my best friend for the next few weeks. I like to hard-boil them, so I can take them with me as a snack.

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  3. Today was rough. Had to help Easton with school work and arrived at training just in time to clock in at 0800. My breakfast was 2 KIND bars only because they were in my bag. Had a chicken salad for lunch (ofcourse the dressing totally follows the diet.) Snacked (or should I call it dinner) on almond butter with celery and carrots with hummus (the legume free kind. ;) A glass of tea. No other fluids. Yikes. Did not realize that time constraints had led me to give up food...and water; I think I figured out why I can't resist sweets and why I've been feeling so awful! Now cutting into my sleep to have premade meals. :(

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    Replies
    1. Wow! Yeah, you definitely need more calories, protein, and water! Cook up some hard-boiled eggs!

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  4. This is my food log for Wednesday. I worked a 12-hour shift this day, so I am pretty proud of myself for staying on track. The hardest part was when I came home from work and was STARVING and tired and just wanted a quick snack, but I was good and had a hard-boiled egg and part of a sweet potato that I had already cooked up.

    Breakfast: 2 hard-boiled eggs, 1 banana
    Snack: Sugar snap peas, raw
    Lunch: Leftover chicken breast (about 1 cup chopped), 1/2 sweet potato
    Dinner: grilled chicken breast w/salad (iceberg lettuce, spinach, dried cranberries, bleu cheese crumbles, sunflower seeds, olives) dressing was olive oil, red wine vinegar and balsamic vinegar
    Late snack: 1/2 sweet potato, hard-boiled egg
    Water: I think I did pretty good - hard to keep track, but I had to take more pee breaks than normal!

    According to MyfitnessPal I was at 47% carbs, 27% fat, 25% protein, 1558 calories

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  5. earned 9 points for the week and blew through my cheat meals already.
    Morgan

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  6. Food Log Friday 3/21/14:
    Breakfast
    medium banana
    Lunch
    superkale salad slaw, celery sticks, 93/7 homemade burger patty
    Dinner
    Awesome apple chicken hot dog
    Snacks
    Natural Walnuts & Almonds 100 cal pack
    small naval orange
    turkey sausage snack sticks x2
    10 cups water
    839 calories
    I am not consuming enough calories.
    I have been under 1200.and when I do a wod or run that reduces the net. I have been having a hard time getting to 33%for carbs/fats/protein. Closet I got was 31% carbs/39% protein/30% fats on Sunday (3/23/14) but my net calories were too low. This is harder than I remember doing a few years ago.
    I used my 2 cheats for wine. How do we calculate points for the week? I need to look.

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    Replies
    1. Points:
      number of days you followed diet plan
      Number of days you completed a WOD (up to 5 points)
      Post food diary - 5 points
      Cheats are a negative point after you have used your 2 cheats.

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