Paleo Challenge, Winter 2012

Paleo Challenge Guidelines

1) You must follow the Paleo Dietary Guidelines (see below) set for this challenge.

2) You must take a before and after photo within a few days of beginning and ending the challenge BEFORE your daily WOD (we will take this photo in).

3) You must complete the performance measures:  1 mile run for time, 1RM of either back squat or deadlift, and number of unbroken pull-ups (however you do them now, just be consistent).

4) There is a $10 entry fee.

5) For the first 30 days, you must eat 80% Paleo and 20% “sensibly.”  This 20% is for those 1 or 2 items you are having a hard time giving up.   Examples: Oatmeal, milk, cheese, rice, wine, a meal out with friends or a few beers.  This 20% is not debauchery.  You are still in a challenge.  The more sensible you are about your 20%, the more  successful you will be.

6) For days 31-60, you must adhere to the Paleo Diet 100% of the time.  If you decide to cheat, which I hope you don’t, there are consequences.  For every one item, you owe the “Paleo Pot” $1; for every meal, you owe the Pot $5; if you have an absolute crap-day (this should not happen!) you owe the Pot $20.  Avoid having to pay by sticking to it!!! This is based on the honors system, as this is a friendly competition.

6) Winners, 1 male and 1 female, will be determined by physical changes made in before and after photos, adherence to the dietary rules and performance improvements in the mile run, 1RM strength lift and pull-ups.  Participants in the challenge are the voters.  Not a participant, not a voter.  Winners split the Paleo Pot 50/50 and receive the recognition for winning the Paleo Challenge!

 

Paleo Dietary Guidelines

1)  The bulk of your diet should be:

  •  Lean meat
  •  Vegetables
  •  nuts & seeds (includes pure nut butters and oils from the sort)
  •  some fruit
  •  little starch (like sweet potatoes post-workout)
  • Some good fats:  olive oil, coconut oil, avocados/oil

2) Excluded on the diet (your 20% the first 30 days, and owe money if you eat the second 30 days) are:

  • Grains of every kind
  • ALL dairy products
  • Sugar of every kind; this includes a product that may have added sugar
  • Beans & Legumes
  • Alcoholic beverages
  • White potatoes

 

3) If you are trying to lose weight…

  • Limit fruit to once per day; over-doing it on these sugary things can keep you, from dropping lbs.
  • Easy on the fats.  Stick to lean cuts of meat (skinless poultry, fish, grass-fed beef).  Keep nut consumption low.
  • No dried fruit due to a higher sugar content

4) If you are trying to gain lean muscle mass…

  • Eat the same good, quality foods as the rest of us; you just have to eat A LOT MORE of it.
  • Always eat within one hour of your workout or a Paleo-approved protein shake (egg white protein, banana, nut butter, & fresh coconut milk)

4) You will be more successful if you…

  • Eat organic veggies and fruit that are free from chemicals and pesticides.
  • Eat free range poultry, grass-fed beef and wild fish that is FREE from added hormones, anti-biotics, chemicals, and heavy metals.  Your body has to work extra hard to clear your system of these and prevents you from being at your peak health and performance.  The excess is stored and keeps you toxic.
  • Eat food locally produced for maximum vitamin & mineral content, which also helps avoid toxic items added to the food for preservation.
  • Use fresh and dried herbs and spices to jazz up your meals
  • Avoid Paleo Treats like Paleo cookies, paleo pizza as items of these sorts will likely have an excess of sugars or carbohydrates.  A valid Paleo dessert would be a cup of strawberries, blueberries and blackberries topped with shaved almonds eaten only when hungry and not eaten in excess either by quantity or frequency.
  • Keep a food journal so that if you are off track in any way, I can steer you in the right direction.  You can talk to me ‘till you’re blue in the face, but I can’t fully formulate the problem and provide a solution without viewing the evidence.

And for the grand finale of guidelines….

If a caveman ate it, it’s probably okay to eat. If you can NOT imagine or come up with a reasonable explanation of how he was able to make it and eat it, then it’s probably not Paleo.  Period.  Did he eat ketchup?  No.  And if you still can’t decide, ask yourself this: “Will eating this make me closer to my goals or further away from my goals?” And, if you just really don’t know the answer or want a second opinion, I am always available by text or e-mail.