The Fort Fuel Challenge 2016

Listen… We work out… Some of us work out most days a week.  So with all this working out, the question is: Why aren’t we shedding the love handles and the spare tire?  With the amount of physical torture we endure, we should be chiseled like a Marble Statue.

Alas, working out is only a portion of the plan… you have to stop eating garbage.

With that, I bring you The Fort Fuel Challenge 2016.  This is the new incarnation of what we did a little over a year ago (found here), but this time around you have experience on your side… I am not a professional, but we’ve done this before and have seen results.  YHC lost 7.5% of my mass (presumably fat), with the overall lead by Cash coming in at just shy of 10%.

The key to this isn’t calorie reduction (although that may be something you have to look into) and it isn’t about eating the same food every day for lunch.  You don’t need to starve yourself to see results, you just need to feed the machine the right fuel.  To feed yourself the right fuel, you need discipline and accountability.  That’s really what the Fuel challenge is all about…

So here’s the deal.  We are going to kick off on January 18th through February 29th.  This gives you two weeks to do two very important things… in fact, these are so important that I would propose that you cannot succeed in this program with out completing them:

  1. Clear out all the junk in your pantry/fridge.
  2. Get the M on board

Number 1 is easy.  Get rid of the junk now before you start.  Less junk means less temptation.  Eat it in the next two weeks if you have a problem with throwing it away, but get it out of your food storage before January 18th.

Number 2 is not as easy for some of us, but it is crucial.  You cannot do this in your house on your own, especially if your wife is eating a bowl of Ice Cream after dinner every night.  You will either come off as a self righteous prick or you will cave.  Neither of these is a recipe for success.  Get the M on board, she really wants to eat better too.

Base Program

The Fuel Challenge will give you a chance to test yourself with the support of your fellow men of F3.  And maybe after 6 weeks, you will stick to the plan (or much of it) in order to live a healthier lifestyle. The program will have a base list of items that are prohibited during the six weeks as follows.  This is mandatory and is really what will make the biggest difference in your quality of food intake.

  • No Fried Food
  • No Fast Food (inc. Pizza)
  • No processed snacks like Potato Chips, Candy Bars, Etc.
  • No Dessert
  • No Sodas or Sweet Tea
  • No Cheeses (including shredded, feta, or slices. Get it off your sandwiches and salads)(Cottage cheese will be allowed)
  • No Cream Based Sauces/Dressings (This Includes Fat Free Options for Ranch, Caesar, Alfredo, Etc.)

This seems like a significant challenge, especially for the road warrior, but you can do it.  You just need to be aware of what you are eating and plan.

You will receive ONE free pass per week – this could be a steak dinner, a pizza, etc. – no carryovers though, the pass can only be used that week – try to use your weekly pass in moderation.  Some call this a “cheat”, but use if you need to.

After week one, we introduce challenges, which are cumulative.   Some would argue the health benefits of a few of these, but I don’t think anyone can claim that limiting these items will have a detrimental effect on your well being.   Remember this is not about “dieting”, but about discipline.  Keep that in mind.

Here are the cumulative challenges:

Week 2 (and on) – No Red Meat
Week 3 (and on) – No Breads (Sprouted Grain is accepted)
Week 4 (and on) – No Pork
Week 5 (and on) – No White Starches (Potatoes, Pastas, White Rice. We’ll talk about substitutes)
Week 6 – No Dairy or Things Cooked in Butter

Just like last time, we’ve “modified as needed”.  Here are a few “Extra Credit” challenges for those so inclined.  These are not mandatory, so feel free to adopt whatever works for you.

  1. HC to F3 250.  For those that are at 2-3 posts a week, this could be a way to up your game.  Tracking F3 250 along with this attention to dietary details could be what takes your fitness (and physique) to the next level.  You can even track using this handy template.
  2. Implement Intermittent Fasting.  I’m planning on doing this and would encourage you to try the same if you can handle skipping breakfast.  There are numerous health benefits that are purported as side effects to Intermittent Fasting, but do your own research and try it if you think it makes sense.

Similar to last time, here’s how we’ll be tracking for accountability/encouragement from the participants:

  1. On January 18th, post your starting weight in the comments of this page. You have time to buy a home scale or find out where the one at your gym is. On the pending February 29th backblast post, you will post your weight using the same scale. This requires honesty and consistency. If you want to weigh yourself in the buff (don’t tell us) just do it both times. Same if it’s in underwear and t-shirt, swim trunks, etc. Having a scale also helps track progress along the way but is not the ultimate measure of health. You will need to post your weight on both posts. You will also track your weight on the My Fitness Pal page.
  2. Sign up for My Fitness Pal and download the app if you have not done so already (http://www.myfitnesspal.com/ ).  Enter in all of your information including starting weight. This will factor into your suggested daily calorie consumption. Send me (Gears) your MFP id so I can invite you to the group. You can reach me via twitter (@vinsonizer) or simply put the id in the comments below.  If you didn’t have enough options, you can just go to the following URL and request group membership: http://community.myfitnesspal.com/en/group/100013-f3thefort
  3. Track your exercise and calories on My Fitness Pal. If you see really good results, guys may want to go back and see how you did it. The app allows you to scan bar codes, enter in recipes and ingredients to determine calories, and already has a robust library of foods from restaurants and grocery stores.  You can also enter in weight goals and it will help provide daily calorie count, protein, carb and fat limits. You gain higher limits to stay on track with your goals by entering in your workouts.

One last comment to reiterate the above: If you are moved to do so, please view this as an opportunity to exercise not only physical/mental discipline, but also spiritual discipline. Any type of fast can be leveraged as a catalyst for prayer and worship, allowing the limiting of the desires of the flesh to remind us of our dependence on SkyQ. My personal hope is that this will be fruitful in all the self-dimensions of our personal lives: Heart, Soul, Strength, and Mind.

If you are ready to go, comment below

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0 thoughts on “The Fort Fuel Challenge 2016”

  7. Pebbles_jl says:

    I’m in. but I’m going to substitute the “no red meat” with “no processed meat”. There is nothing wrong with the 90% lean grassfeed ground beef or lean cut i eat once or twice month.

  11. Qwerty says:

    Count me in Gears. I calorie counted last year with the loseit app and lost 17 lbs with diet alone. Regained some of that back after stopping tracking my food.
    But you’re right, this is more than just about food but discipline and accountability.

  19. Maximus says:

    Don’t have a scale. Need to find one tomorrow. Gonna be a tough challenge but sometimes the good things in life aren’t easy.

  28. Bolt says:

    159.5 Not too much to lose but like the commitment (have to admit to slight mods to the plan). Will really try on the sweet tea part.

  37. CSPAN says:

    As of Monday morning 205.5 as of today still 205…

    I joined the app…painful to see the calories and sugar I eat…

    + on 45 minute F3 workout, is there a 500 calorie credit? because I will start the #doubling-down more often…

    I need this diet change…my house diet has been modified for the last 12 years (vegetarian), but it has empowered me to eat like “crap” outside the house…@dunkin stock will drop because of this nonsense…

    + Pebbles always talks “chit” no way he can be full of it…

    + I think we may need to have a 2ndF Event at the half way mark…share some ideas on healthy eating recipes…

  38. Zima says:

    Aye on sharing ideas! The M and I have a theme for each week. This week is Asian dishes and I’ve been eating well (ie not starving) and sticking to the plan. Next week’s theme may be Mexican/Central American Cuisine. The theme for the week we lose bread (3) will be “I Hate You” week. Dropping alcohol consumption during the week as well. As you were.

    • Gears says:

      Sharing ideas is highly recommended, no need to wait for a big 2ndF. Probably better to do in smaller pockets with the men you are most in contact with regarding the challenge. Also a good chance for the M’s to get to know each other (bonus!).

      Regarding the “credit”, it is based on weight and intensity… I would actually argue that you could be just as hungry due to the double down if you are doing extreme caloric math.

      Remember it isn’t a calorie counting contest, but you can make of it what you will. Being at least partially OCD, I like to record everything and will admit to liking being “below the line”.

  48. Rock Thrill says:

    Me either, Decibel. 195.5 today. Up almost 2 lbs and discouraged.
    I will consider last week “practice.”
    So, are yogurt and sour cream banned? I guess I am asking what it is we are avoiding that is bad that is in the “cream based sauce and dressings.” I think portions may be my main issue as I must have eaten too much of what is allowed.

    On the bright side, no Mountain Dew and no candy so far. #winning
    Down, but not out. And hoping to be off IR and back in the gloom next week.

    RT

    • Gears says:

      Yogurt and Sour Cream are both ok, just think about what you are taking in… full fat of either is a personal decision. The Cream Based dressings typically are full of garbage calories that provide no real benefit.

      Keep at it… It is harder to see results when you are not able to workout.

  50. Skinner - The Fort says:

    Beginning week 2: 218 (-2). No red meat will hurt, but i made it through the no caffeine headaches (I don’t drink coffee, but found unsweet tea late in the week) so i suppose i can do this too. A few months off from posting regularly. It sure would help this along if i could exercise more consistently.

  51. Beacon says:

    237 this AM. Down 4.6

    The awareness and “paying attention” has really helped….and saved me from eating a McDonalds Steak & Egg Bagel yesterday!

  52. Bolt says:

    Big difference in feeling so much better just by cutting out the soda, halving the sweet tea and getting back to drinking more water (estim. 150-200 oz/day).

  54. Beacon says:

    Someone forgot to tell Sugar Creek Elementary about the fuel challenge! Spirit Night @ Chick-fil-a makes it tough on a man. Grilled chicken, no sauce, grilled nuggets. Don’t judge, I had 2 protein shakes today.

  55. Spitz says:

    Not weighing until 29 Feb. No desserts/no ice cream withdrawal easing. Goal to get to presurgery weight of 235…a 10% reduction which equals a 50% reduction of knee and ankle stress. Does honey count as a dessert?

  64. High Life says:

    142.5 (-1.5 for the week, -3.5 net). I am just a few pounds above what I was as a competitive swimmer in high school.

    My wife is also participating and reports a (-5) delta since the start two weeks ago.

  72. Dark Helmet says:

    Forgot to post weight last week. I was 207.5 last week. 205.9 this AM. Steadily losing 2 a week and it feels pretty good. There are actually things that I will 100% keep doing after this. I think that this was the spark to get me to start. My M almost fainted when I told her that I think I will keep “No dessert” as a thing. Thanks, Gears.

  78. Decibel says:

    198.4. Down 1.2 but admittedly I have not done a good job this go around. I’m getting serious now. Just hope the three bags of chips/doritos in the pantry don’t call!

    • High Life says:

      141.5, -.5 for the week, -4.5 since the start.

      I admit to slacking every couple of days on the challenge (in small doses), but it’s part of my strategy to make this a sustainable change long-term. I was starting to feel too restricted on a day-to-day basis, so I allowed myself small amounts of banned substances. This has given me the ability to manage without feeling like I am going insane. I’ve found it surprisingly easy to go without cheese. Sprouted grain is not awful. And, soda is actually disgusting and doesn’t sit well if you have it after not having it for about 3 weeks.

  85. Skinner - The Fort says:

    213 (-6 last week, -7 total). Was feeling pretty low about all of this after last weeks weigh in. 1 post last week, but 3 other workouts must’ve got me going.

  86. Dark Helmet says:

    After Skate or Die ruined my back, I didn’t post for a week, so I’ll blame my +3.6 on that. Plus, my M is out of town and so I may or may not have cheated some… I will confirm nothing…
    (208.5 this week / -2.1 Net)

  89. Bolt says:

    Differ scale so not scientific but down 3-4.

    Ideas
    Lots of water, always.
    Only water to drink after 6:00 pm.
    Honey instead of regular sugar.
    Halve any sugar use and adjust to the taste. Teach your tongue to detest too sweet.
    Olive oil instead of other oils.
    Onions, garlic, peppers, especially hot peppers. (Personal experience)

  90. Bolt says:

    Nothing against the donut race, but each regular donut 260 cal X 12 = 3,120 calories. What’s going on the other side of the scale?

  93. Dark Helmet says:

    Stuck at 208. I blame… um… CSPAN. He talked about donuts a lot and that made me fat? Nah… I may have had a couple of cheats this week, including the Post-Yeti extravaganza… Maybe I should “Shave ‘n’ Sh*t” like Jekyll… One more week and we’ll see how it goes. Told Gears that I will keep not eating dessert (only occasionally) and cut down on red meats, bread, and fried food forever as well. I really appreciate him leading us in this CSAUP of the diet.

  94. Gears says:

    164.0 (+2 for the week, -4.5 net). This is the difference between coming off stomach bug (last week) and gorging myself post Yeti.

  95. Zima says:

    Weigh In at 178.00 / -3.4 Week / -5.4 Overall
    Surprised since I was less disciplined this week. Walked down the chip aisle “accidentally” and caved. Trying to finish strong but no butter? Almost there fellas.

  99. Skinner - The Fort says:

    213 finish – 0 in last 2 weeks, -7 total. Thanks for putting together. Goal now is 205 by 48th bday. Surely i’ll carry over the salads and no (little) sodas for good. Nuts, granola, eggs, and greek yogurt.

  101. Spitz says:

    242. 19 down since January. Signing on for 10 more in March too. I’m guessing a 7-8% loss and short of goal. Great kickstart to healthier, longer life. 2016 goal is another 35 pounds. Starting 7 week cycle again on 11 April

  102. Zima says:

    Weigh In at 179.00 / +1.0 Week / -4.4 Overall | Had about 3 cheat meals since Friday (where I weighed in at 177.0), so I have only myself to blame…and Taco Bell, and Kettle Brand Chips, as well as Towne Tavern. Great leadership on this Gears. Looking forward to Friday! Aye!

  103. CSPAN says:

    Back to 205 even…

    My high mark during this event was 215.5 (pre Yeti) and a low of 204.4. My 205 with my current “life” routine seems to be where I have settled…#old #fit #better@185

    This was a difficult personal challenge for me and T-Claps to Gears on leading us

    I learned 3 items with this challenge:

    1. Most of us (me) eat junk (and I cut weight for every Monday weigh in)

    2. I eat way too much sugar (confirmed by MyFitnessPal to the point….I stopped entering meals)

    3. I got a WeightGuru scale, and this is by far a better way to track the data
    a. I maintained 25% body fat, 34% muscle mass, and around 58% on water %

    Appreciate my many accountability partners…and I am going to try @F3SOB 10 pound challenge

    Who wants a donut?

    AYE!
    CSPAN

  106. The Pusher says:

    168.6 down 3.8 since the start. Fluctuated a lot over the last few weeks due to sickness, travel and good desserts. (Basically, I like food!)

    Thanks to Gears for leading this and congrats to all those who participated. Here a few things from the challenge:

    1. I love the MFP app. Had used other apps before but this is the best. Was able to tag in friends (somehow) and see their updates too. I wonder if we could use the community function more and post pictures, recipes, updates, etc. I plan to continue to use MFP moving forward.

    2. Desserts are my problem. I was able to successfully switch these for fruit however I don’t have the wheel power to cruise down the candy isle at Walgreens. Trouble!

    3. Getting the M involved is key. She and I plan to continue the MFP portion. We probably need a goal associated with it so I am working on that.

    Again, thanks to Gears!

  107. Jekyll says:

    184. Net loss of 3.8. Had a get away weekend with the M that did me no favors in the fuel challenge department. Great work Gears. I’m going to take the moderation and the mindfulness forward. Not sure I can hit 10 lb loss in March with out cutting it all out again. #balance

  108. Bolt says:

    Differ scale early last week was at 155, -4.5. Accountability really helps, especially for sweets. Injury flareups and sick past week (pneumonia in our house) along with less water have not helped. Have to learn to get back on track quickly when slipping up. Don’t think I have 10 more lbs to lose, so March goal will be 5 and maybe see the scale hit “14x” at least one more time.

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