I first want to preface that I am no way taking credit for coming up with this myself. All the credit goes to Pebbles for putting this together couple years ago. With all my travels at the end of last year and with my final destination in New Orleans… let’s just say I needed to get back on the wagon. I’m sure some of you can relate!

 F3 WARRIOR NUTRITION CHALLENGE

Start Date: February 6, 2017 (The day after Superbowl)

The following program is adapted from the F3 Detox Challenge completed a couple years ago. It is a 6 week nutrition program designed to get you leaner, stronger, and to perform better. The program is broken up into 3 parts; The Base Program: This is the bare minimum (minimal effort) to participate. The “Accelerator” Options: These are optional additional commitments designed to get you better and quicker results. You may select none, all, or any number. The Weekly Challenge: These will be challenges thrown out week to week to keep things interesting. Remember that this is a verbal commitment to your fellow PAX.  Expect to be held accountable and think of your brothers out in the trenches with you when you feel your will power wavering. 

Base Program:

•     No ALCOHOL
•     No Fried Foods
•     No Fast Food (inc. Pizza)
•     No Bread
•     No Pasta
•     No Starchy Vegetables (potatoes)
•     No Artificial Fats
•     No High Fat Meat (Bacon, Steak (Ribeye, Strip, Chuck, Hamburger ect), Ribs, Dark Chicken, Chicken Wings ect.)
•     No Potato Chips, Snack Foods, Etc.
•     No Desserts (cookies, chips, ice cream)
•     No Sodas, Sweet Tea, (artificially sweetened (diet) beverage in moderation – 1 per day)
•     CONSUME 0.5 TO 1.0 OZ OF WATER PER POUND OF BODYWEIGHT PER DAY

You will receive ONE cheat MEAL (not day) per week – Try to keep it in moderation – Example; Have a burger, but make it at home and skip the fries OR Have a couple beers (not 6). Don’t sabotage yourself.

Accelerator Options: 

This options may be added to the base program a la cart and are designed to boost your results. You may choose just one, all, or any number. 

• Consume 3 to 5 servings of vegetables per day
• Consume 1.0 to 2.0 grams of HIGH QUALITY protein per day per pound of LEAN body weight (you will likely need to supplement to hit these numbers; remember, no artificial sweeteners or sugar.  Be leery of flavored whey protein powders)
• No High Fat Dairy (Cheese, Heavy Cream, Sour Cream) ect.
• No eating 2 hours before bedtime
• Eat a BALANCED breakfast EVERYDAY
• Consume only High Quality Grains (Quinoa, Buckwheat, Barley ect. No white rice) 
• No packaged/processed food– (Think farm (or butcher) to plate)
• Consume between 100 to 150 grams of Complex Carbohydrates per day (If you feeling very low energy, increase to 150g to 200g)

Weekly Challenges:

These will be thrown in as we move through the program. WEEK ONE – Take this first week to begin The Challenge. WEEK TWO to SIX – To be announce by myself (Bounty Hunter) through Slack and Twitter.

Here are some meal ideas along with some recipes courtesy of Gump.

• Meal Ideas
• Recipe ideas
• If you’re taking the challenge, please take 3 minutes and answer 6 questions.