Tuesday, January 31, 2012 DAY 1

WEDNESDAY

Today is day 1 of the nutrition challenge.  You will need to log EVERYTHING you eat!  An example of a good nutrition log is:

2/1/2012-Day 1

Breakfast- 8am                
-2 Eggs ( PROTEIN)
-.5 tbs olive oil
-1/2 small avocado (FAT)
- 1 medium apple or banana (CARB)
Snack 10am
- 1 ounce almonds
Lunch- 12:30pm
-Roughly 4 ounce Chicken Breast
-1 Cup Broccoli
-1 Cup Carrots
-1 tbs olive oil (for cooked veggies)
Pre Workout Snack-3:00pm- Exclude if weight loss is your goal
-2 Boiled eggs (Fat /Protein- no carbs)
Post Workout-5:00PM- Exclude if weight loss is your goal
-4 ounces Rotisserie Chicken
-1 Small Sweet potato
Dinner 8:00pm
4 ounce pork tenderloin
-2 Cups sauteed mushrooms and spinach
-1 Tbs coconut oil (cooked veggies in)

*All meals need a fat/protein/carb source.  If weight loss is your goal you do not need a pre/post workout snack; However, you can have a snack between lunch and dinner. Fix a small portion.  Eat until satisfied then wait to get hungry and eat again.  YOU WILL BE HUNGRY and you will probably be irritable.  It is ok to eat, but it is not ok to be mean .  Limit nuts to 1-2 ounces daily.  If your body fat percentage is low, 1-4 ounces daily is ok.  Keep fruit under 3 servings daily and do not include them in dinner.  When you want to add the next day to your log just hit post reply.  If you wish to comment on a member’s log, hit fast reply.  If you have any questions at all, post to comments!

Will’s butt is hungry for more back squats!

Workout of the Day
For all of you doing the challenge, this is your fitness test!!!!! Show Up!!!!

“Fran”
21-15-9
-Thrusters (95/65)
-Pull Ups

The remainder of the class will be used to take your day 1 measurements/weight/pictures.