Jump Start January Better You Challenge

Overview

Nutrition is a critical part of results–no matter how hard you try, you cannot out-train a bad diet. This is not simply a weight loss challenge. It is for anyone looking to see positive changes in their performance, energy levels, body fat percentage, and biomarkers, amongst many other things. This will be a six-week long challenge. The quality of food is focused on Coach Glassman’s first sentence of Fitness in 100 words.We will be eating meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. We also need to focus on quantity. To do this in the simplest, most user-friendly way, we will use containers with three compartments. The containers will control the amount of protein, vegetables, and starch at each meal. The number of meals will be determined by the athlete’s size and goals.

Data

Baseline / Week 1 / Week 2 / Week 3 / Week 4 / Week 5 / Week 6
Weight (lb)
Body Fat (%)
Waist (in.)
Hips (in.)
Chest (in.)
Nutrition Pts.
Healthy Habits Pts.
*Waist measurement is taken about 2 inches above the hip bone.
** Hip measurement is taken at the widest part of the hip/butt.
*** Chest measurement is taken at the widest part of the chest
with arms down over tape measure.

Nutrition Quality
Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help to eliminate those deficiencies and help bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories.

Food List

Protein / Carbohydrates / Vegetables / Fat
Chicken Breast
Chicken Thighs
Center Cut Pork Loin
Fish
90/10 (or above) grass fed beef/bison
Top Sirloin
Top Round
Tenderloin (beef/pork)
3 Eggs* = 1 portion
Ground Turkey Breast (*90/10 or above)
Turkey Tenderloin
Turkey Breast
*NO DELI MEATS
*ALL MEATS MUST BE SKINLESS / Beets
Yam
Sweet Potato
Butternut Squash
Carrots
Acorn Squash
Plantains
All Fruits / Leafy Greens
Broccoli
Green Beans
Cauliflower
Peppers
Onions
Mushrooms
Asparagus
Zucchini
Eggplant
Cucumber
Radishes
Cabbage
Tomato
Brussel Sprouts / Grass Fed Butter
Olive Oil
Coconut Oil
Avocado
Avocado oil
Macadamia oil
Homemade dressings (2 tbsp**)
Olives
Raw Almonds
Raw Pecans
Raw Walnuts
Raw Macadamia Nuts
Raw Nut Butter **
(No other ingredients and must be made with one of the above nuts)

Quantity
To keep it simple, we will be utilizing a 3 compartment food container to help you measure out your meals for the day. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. Idea here is to be getting a starting point or a baseline on how much we are taking in without overcomplicating it.

How many meals per day? Lets keep it simple and look at your t-shirt size!

If you aren’t sure where you fall, you can double check with us and I will make sure we have you on the right plan!

Male / # of Meals / Female / # of Meals
Small / 3 (Full) / Small / 3
Medium / 4 / Medium / 3 (Full)
Large / 5 / Large / 4
X-Large/Extremely Active / 5 (Full) / XL/Extremely Active / 4 (Full)

A full container is referring to a container stuffed as full as possible while still being able to close the lid. A normal container is one that is not packed full but you still fill each compartment.

Nutrition Points

4 Points: Perfect day of eating.
Example: No cheats.
3 Points: One minor slip.
Example: Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), one tortilla chip, one bite or sip of anything that is not allowed.
2 Points: Significant slip, but not an entire meal.
Example: One glass of wine or one beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.
1 Point: Major slip, a full meal went bad.
Example: You had Pizza or pasta for dinner, more than one alcoholic drink, dessert.
0 Points: More than one meal went bad.
Example: You went off the rails at dinner and then went out for drinks.

Bonus points: Quantity
2 Points: You have the correct amount of trays in a day
1 Point: You are within ½ a tray of your daily goal
0 points: You are more than ½ a tray over or under your daily goal.
**For athletes following Macros, see below for Macro bonuspoint breakdowns.

Macros:
For members who are already counting and following macros on their own they are encouraged to continue doing that during the Challenge. If this is the case your Quantity scoring will look like this:
2 Points: You are within 5 grams of each macronutrient target
1 Point: You are within 10 grams of each macronutrient target
0 Points: You more than 10 grams away from your targets

Pre and Post Workout
This will be different based on your own personal goals. A protein shake is not required. However, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your glycogen. As long as you are eating a meal within 1-2 hours pre and post workout, you don’t really need a protein shake. If weight loss is your goal, I would recommend trying to stick to whole foods.

As with any nutrition plan, this serves as a starting point. You can’t know exactly how your body will respond in advance. So stay flexible and we will adjust your portions based on your hunger, fullness, and other important goals.

FAQs:
What about Kill Cliff? Post workout only
Amino Acids/Electrolytes? Pre/intra/Post Workout Only
Creatine? Go for it!
Protein Shakes? Post workout (within 45 min)
Condiments? Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.
Sweeteners? Only source of sweetener can come from whole foods. AKA Fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, other artificial sweeteners.
What about eating out? I understand that these cases do come up. For 42 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines. Unless you know exactly how that meal was prepared you cannot get full points for it. This is called a challenge for a reason. While it is definitely not sustainable in the long term, we are looking for maximum results in this 6-week time span.
What if I’m still really hungry? Communication is key, so please let me know how you are feeling along the way. Remember though, when we are eating at a calorie deficit to see weight/fat loss, it is normal to feel hungry. Make sure you are staying hydrated. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.
Tessemae’s dressings? As long as the ingredients on the label are seen on the food list. There can be no added sugars or other oils.
Coffee/Tea? These are okay, but need to be unsweetened, and no milk. Almond milk is ok but only almond milk- no additives or sweeteners. Up to 1 cup a day maximum.

Healthy Habits Points

Sleep—1 point: sleeping 7 or more hours a night

Water—1 point: drinking 0.5 ounces of water per pound of bodyweight or at least 64 oz. a day

WOD—1 point: daily WOD

Extra Cardio—1 point: Run 1 mile or more

1 point: 300 Double Unders

2 points: row 2,000 meters

3 points: 50 Cal Assault Bike

Active Recovery—1 point: active recovery of 15 or more minutes (lacrosse ball, foam roller, mobility, squat therapy)

*only one extra cardio per day will be awarded