1. $20 per person.
2. Challenge length is six weeks and will begin on January 16th Monday and end on February 27th Monday. You can earn a max of 6 pts. Per day. 4 points for perfect eating (must be a minimum of 4 meals and an additional snack), 1 point for working out at CrossFit Silicon Valley or submitting your workout if you are out of town or not able to make it in for training, and 1 point for proper fish oil ingestion. Taking into account you will need two rest days within a week, the maximum number of points for a perfect week are 40. You will not receive bonus points if you train seven days a week, rather than 5. There are no bonus points awarded, only points subtracted.
3. You are required to keep a journal, which will include your meals, rest, and workouts. This will be randomly checked by a coach. If yours is not up-to-date within 36 hours, a point will be deducted from your score each time it is found not to be up-to-date.
4. Your meals must contain only the items listed below, and none of those that are included on the do not eat list. If so, subtract points accordingly based on the points system.
5. You will be partnered up with another participating athlete who will check your journals at the end of each week
6. This challenge is based on commitment level. Meaning, it is unrealistic to consider extra points based on performance or body fat percentages in a one to two-month span. I say that, because a person's starting fitness level comes into account, along with age, sex, stress levels, sleep patterns, and other items. So, there is a point system based on amount of high-quality meals eaten for that day. There will be a score sheet posted in the gym, and at the end of each week, each will be responsible for posting the scores.
7. I will be periodically checking journals, and everyone is required
8. We will take pictures before and after, weight in, and measure waist and hips in inches. Prize: There will be one female and one overall male winner. We split the cash.
1. You can have 1-2 cups of coffee per day. You may see more benefits with cutting it out completely, so I encourage you to go that route. No sweeteners, but you can put up to 1 tablespoon of heavy cream. Nothing other than heavy cream. In heavy cream, most of the sugars have been removed and only the fat and protein remain.
2. Work on switching up your options, try not to eat the same food all the time, if you have been eating eggs non-stop every morning try something different to see how your body reacts.
3. If you have questions on what is acceptable or not post to the blog and I will answer.
4. Protein shakes are allowed, but only within 15 minutes post workout. You cannot take in meal replacement shakes, bars etc..
5. Larabars are acceptable but check the ingredients and no more than 1 per day.
6. No Alcohol
7. Bacon is acceptable, but only that which does not contain nitrates. Check the packaging. Deli meat is acceptable, but must also be nitrate free and sugar-free. Try to limit both of these to just once per day. Remember, we are trying to be as true as possible to foods in their natural states.
8. Steve’s Paleo Kits are permitted, but limit to just one as a snack per day.
9. You may use 1 tablespoon of honey, stevia or agave syrup per day.
10. No Paleo Desserts.
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” 4 points for 4-5 high-quality clean meals a day. This includes high-quality proteins, lots of veggies, limited fruit, tubers, and healthy fats. There is NO overdoing it of one group, but you cannot have fruit in every meal. Try to have a variety of meats and limit nut consumption.
3 points if you slipped up a bit. This is referring to only getting in three meals for the day, or didn't have a lot of variety in your food.
2 points for the day if you had a meal that was a little off. This is referring to maybe you have some sweet potato fries with your meat. Maybe you have one beer with the food or two glasses of wine, or you mix in dairy.
This is not a complete mess up, meaning if you have pizza for a meal then you go to 0 points. 0 points if you drink more than one drink of alcohol, you have a complete mess up with the food, pizza, dessert, cheese, ketchup etc.. Paleo Desserts count towards negative points.
Bonus Points: There are none.
Foods You Can Have
Oils- Olive oil, Sunflower oil, Canola oil (use in moderation - 4 tablespoons or less a day when weight loss is of primary importance), Coconut Oil.
Lean Meats- preferably free range, grass fed, organic meats Lean beef (trimmed of visible fat), Flank, steak, Top sirloin steak, Extra-lean hamburger (no more than 7% fat, extra fat drained off), London broil, Chuck steak, Lean veal, Lean pork (trimmed of visible fat), Pork loin Pork chops, Any other lean cut.
Lean poultry- preferably free range, grass fed, organic meats; white meat preferred, remove skin Chicken breast, Turkey breast
Other Meats- Any wild game meat Fish Bass, Bluefish, Cod, Drum, Eel, Flatfish, Grouper, Haddock, Halibut, Herring, Mackerel, Monkfish, Mullet, Northern pike, Orange Roughy, Perch, Red snapper, Rockfish, Salmon, Scrod, Shark, Striped bass, Sunfish, Tilapia, Trout, Tuna, Turbot, Walleye, Any other commercially available fish Shellfish Abalone, Clams, Crab, Crayfish, Lobster, Mussels, Oysters, Scallops, Shrimp Eggs and dairy alternatives Chicken eggs (go for the enriched omega 3 variety), Duck eggs, Goose eggs
Beverages- 1-2 8 oz cups of Coffee, Green tea, Water, Unsweetened tea, Coconut milk (check ingredients to ensure there is no added sugar.). Almond Milk (check ingredients to ensure there is no added sugar.)
Fruits- Apple, Apricot, Avocado, Banana, Blackberries, Blueberries Boysenberries, Cantaloupe, Carambola, Cassava melon, Cherimoya, Cherries, Cranberries, Figs, Gooseberries, Grapefruit, Grapes, Guava, Honeydew melon, Kiwi, Lemon, Lime, Lychee, Mango, Nectarine, Orange, Papaya, Passion fruit, Peaches, Pears, Persimmon, Pineapple, Plums, Pomegranate, Raspberries, Rhubarb, Starfruit, Strawberries, Tangerine, Watermelon, All other fruits
Vegetables- Artichoke, Asparagus, Beet greens, Beets, Bell peppers, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber, Dandelion, Eggplant, Endive, Green onions, Kale, Kohlrabi, Lettuce, Mushrooms, Mustard greens, Onions, Parsley, Parsnip, Peppers (all kinds), Pumpkin, Purslane, Radish, Rutabaga, Seaweed, Spinach, Squash (all kinds), Swiss chard, Tomatillos, Tomato (actually a fruit, but most people think of it as a vegetable), Turnip greens, Turnips, Watercress, All other veggies
Nuts and Seeds- Almonds, Brazil nuts, Cashews, Chestnuts, Hazelnuts (filberts), Macadamia nuts, Pecans, Pine nuts, Pistachios (unsalted), Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (Try to use unsalted nuts as often as possible.)
Snacks/ Condiments/ Seasonings- Almond butter (no more than 2 TBSP per day), Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight). Balsamic, coconut aminos, coconut vinegar, red wine vinegar and apple cider vinegar are permitted, but not white wine or rice vinegar. Beef jerky (limited 1 one serving per day). Check the ingredients, however, as most store purchased jerky contains sugar, soy, and wheat products. Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight) Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight) Any seasoning/ condiment is okay as long as it is not too high in sodium content (if it is, drink lots of water)
Check ingredients- Mustards, ketchup, and mayonnaise often use sugar and/or soy. Foods You Should Limit Salt. Try to use sea salt only and in limited quantities. Yams or sweet potatoes. Try to limit to 1 per day. Heavy cream is permitted. 1 TBSP per 8 oz cup of coffee. 1-2 cups of coffee permitted daily. Beverages Coffee, Tea, Red Wine (1, 6-ounce glass; Note: Don’t buy “cooking wine,” which is loaded with salt.), Clear spirits (1 serving = 4 ounces).
Foods You Should Avoid- Dairy Foods Dairy spreads, Ice cream, Powdered milk, Whole milk Cereals Sugar and Starch, White/Starchy Carbs, all grains. Corn chips, corn starch, corn syrup, Millet All rice, including white Rice (white rice, top ramen, rice noodles, Rice flour (all processed foods made with rice), Sorghum, brown rice. Starchy Vegetables Starchy tubers, Cassava root, Manioc Potatoes and all potato products (French fries, potato chips, etc.), Tapioca pudding, Quinoa Hummus (made of chickpeas) Starch-containing foods. Often if you look at the ingredients, tapioca starch, corn starch will be listed. Be sure to check all ingredient labels. Soy products. Salt-Containing Foods Almost all commercial salad dressings and condiments Pickled foods, Pork rinds Soft Drinks and Fruit Juices, this includes Diet soda. All sugary soft drinks, Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glycemic index) Candy and Sugars No artificially sweetened items.