Rules of the Game

EAT REAL FOOD

Duration

The challenge will take place between 1st October and 30th October 2012.

Summary

The general rules:

• You can eat all lean meat, fish, seafood & eggs

• You can eat all vegetables

• Plenty of seasonal fruit

• Moderate healthy fats

• Moderate nuts and seeds

• No grains or cereals at all

• No processed foods – make it yourself!

• No sugars. This includes agave, honey, molasses, etc.

• No artificial sweeteners such as aspartame, acesulfame K, etc.

• No alcohol

• Caffeinated drinks should be limited to 2 or less per day.

• If you feel supplements are necessary to achieving your goals then use them, but try and make them as clean as possible.

• If your main goal is fat loss then No Dairy and no high Glycaemic Load Carbs unless 0-2 hours post training (not at all is preferable). 

• If your main goal is muscle gain then you may consume dairy in moderate amounts and high GL carbs are ok (make sure you’re training enough to justify it).

Other recommendations

• Aim to get at least 8 hours of quality sleep each night

• Consume a high quality fish oil supplement (aim for >1000mg EPA and DHA per day)

• Get to CrossFit Leeds as much as possible

• Don’t use any electric devices (TV, Mobile, laptop, etc) in the hour before going to bed – try reading a book instead. 

• Reduce time browsing online (Facebook, checking emails every hour, etc) and spend it doing something more productive.

Black Marks

If you break any of the guidelines then give yourself a black mark. At the end of the month everyone will be required to perform 3 burpees for each black mark they accumulate.

I have no idea why he is smiling either..

Gif courtesy of http://ultimate-abdominal-exercises.com

All of the above text courtesy of Mike @ CrossFit Leeds.