F3 INDIAN LAND WARRIOR NUTRITION CHALLENGE

The following program is adapted from the 2013 F3 Detox Challenge.  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, Kamut 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 announced by the IL skull on twitter

****Remember this is not Weight Watchers, we do not count calories.  We are Athletes; WE MAKE OUR CALORIES COUNT!