800g Challenge
- eat 800g (total) of fruits and vegetables per day
- if you don’t want to weigh… ~ 6 cups @ 133g/ cup or 1 full dinner plate per day
- 400 – 550 calories of your diet
- 60 – 120g of carbohydrates
- weigh these grams however BUT:
- only do canned in water after you drain
- weigh after roasting
- weigh before and after eating (if necessary) for accuracy
- leafy greens are very light… use with caution
- if a food is mashed (yes, potatoes count) then double the amount of grams weighed
Lazy Macros
- current bodyweight x .7 = your personal goal for grams of protein to consumer per day.
- eg. 185 x .7 = 130g
- don’t count the protein of an item if it’s less than 10g
- eg. the energy bar you eat might have 4g, this wouldn’t count toward your goal
Adherence, Accountability, Agreements
This is a personal challenge that we’ll share with the group >> find the link in the WhatsApp announcements channel. Nobody is going to force you to do it, check in on you, or care any more than you will. Post your wins, your struggles, pictures of your food, how you tracked it, and how you feel.
You might gain some weight on this challenge. That might be a good thing.
Estimate when you eat out. Underestimate for best effect. Remember, the chef isn’t concerned with your goals, only making you state how great the food was. This usually means it’s made with a ‘healthy’ dose of extra oils and seasonings that, by most accounts, negate the effect fiber from the fruits and vegetables have on your diet.
For some more nuanced information on what your food does for you… 10 Principles of Nutrition
And about that benchmark…
3 rounds for time:
9 hang power cleans 75/115
12 thrusters
15 burpees over bar
Always remember:
Consistency beats perfection
