4 Week Macro Diet Challenge
Step 1: Determine your required calorie consumption using this calorie calculator. NO MATTER WHAT YOUR CURRENT GOAL IS (i.e. lose weight) – it is HIGHLY recommended that you use the “maintain your weight” calculation. You may currently feel that this is too much, but it is also likely that you haven’t experienced eating the correct amount. Believe it or not – YOU MAY HAVE TO EAT MORE TO LOSE WEIGHT (See Mistake #1).
Step 2: Use your calorie calculation to determine your macronutrient calculation. When calculating your macros adjust the scales for 30% Carbs, 35% Protein, and 35% Fat.
Step 3: Daily calculate and track your calorie consumption and macro breakdown.
Step 4: Report in weekly, your median progress on your calorie consumption and macro break down.
First 21 days must be pure. That means that the exception below regarding alcohol does not apply; any alcohol in the first 21 days is a 5 point deduction. Starting the 22nd day the exception rule applies.
Here is a breakdown on how you can earn points:
+15 points per day that you record everything you consume and calculate your macros (food, drink, vitamins, etc…)
+2 for coming to Enabled Body CrossFit for a WOD
+1/ day for a weekly average of 56 hours of sleep
+7 for coming to Enabled Body CrossFit for Active Recovery / Mobility WODs (i.e. Wednesday)
+1 for consuming fish oil that contains 500 mg of EPA and DHA per Teaspoon
Lean = .25 Teaspoon/10 lbs of BW
Couple Extra Pounds = .5 Teaspoon/10 lbs of BW
Overweight = 1 Teaspoon/10 lbs of BW
You can loose points for the following:
-1 for every serving of: deli meat*, bacon*, sausage*, beans, hummus, peanuts, raw agave nectar, peas, dried fruit, most salad dressings
-2 for every serving of: soy products
-3 for every serving of: cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs, quinoa
-4 for every serving of: soda, juice, sports drinks, fried food, pizza, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar-added dried fruit, beer, and alcoholic drinks, processed honey, processed agave nectar
Exceptions and special rules:
*Deli meats, bacon, and sausage that are minimally processed, contain 0 grams of sugar according to the label and are nitrite and nitrate free will not incur a deduction.
Kerrygold grass-fed and Ghee Clarified Butter and soft cheeses such as Mascarpone, Ricotta, Cottage, Mozzarella etc… will be allowed
Acceptable sweeteners are stevia and Grade B maple syrup for minor consumption.
An allowance of 2 servings/day of red wine (6 oz), gluten-free cider (12 oz), or tequila/white rum/vodka (2 oz) are acceptable. Excess of these is -5 points.
As we believe in the recovery benefits of a good quality protein powder and FitAid™, the following will apply. One serving of protein powder in a shake may be consumed per day if it is only sweetened with stevia and pure whey. One FitAid™ may be consumed on WOD days only. Anything in excess of these will be a 2 point deduction.
It should be noted that if you are trying to lose weight these exceptions should be kept to a minimum or none at all.
If you have any questions regarding this, please feel free to ask. If in doubt – don’t eat it.