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Four BarrelNutrition Challenge 2022
Challenge Outline First Day: Mon, 1/176 Weeks (ends Fri, 2/25)Complete Online QuestionnaireComplete Challenge ChecklistInitial Scans End Fri, 1/14Final Scans: Mon 2/21 - Fri 3/4Scoring: Body Composition Diff, Checklist, Classes Attended
Weekly Food PrepResistance Training 3x / wk10k Steps / day
Food is themost powerfulcontributor toyour health &performance.
The Case for Skeletal Muscle Mass-Focus on healthy muscle & more muscle (not lower weight)With more muscle:-Cellular health is improvedMetabolic health improvedEasier to lose fat & keep fat lowAble to consume more caloriesAesthetic - Strong, fit, healthyImproves lifespan & quality of life*Recommended - 1 gram of protein per day, per pound of ideal body weight.
Nutritional Framework Eat mostly whole foodsMinimize processed foodsEat 3-5x per dayBalance protein, carbs, & fat at every mealEat enough calories to fuel exercise andrecoveryKeep intake consistent (calories & macros)QualityQuantityTiming
Things to know Avoid fad dietsAvoid diets that make big claimsCarbs are not badFat is not badMeat is not badVeggies are not badNo need to be overly restrictive
Quality
Start With Food Quality Eat mostly whole foodsMinimize processed foodsShop the perimeterRely on food prepProcessed food is high in calories and low in nutrients. It’s lessfilling and unbalanced. Here are some things to avoid whenlooking at labels: High fructose corn syrup, sucrose.Palm oil, canola oil, soybean oil Added SugarNitrates / NitratesRefined grains (white, processed, soybean, corn )
Quantity
Calculating Daily Caloric Needs Calorie Balance: Calories Consumed Calories Burned #1 Factor in Weight Loss & Muscle Gain
Typical Dieter-Body signals StorageMetabolism trends toward lower caloric intakeBodyweight and/or body fat climbs or stays consistent
Ideal Dieter-1,750 calorie deficitMetabolism trends higher due to consistency ( prior maintenance)Body loses fatMaintains most of its muscle tissue
Example YearTo take control of body composition, periodize your eating.Maintenance 4-6 weeks leading into a dietForever -or- 60 to 100% length of previous phaseGain / Loss 8-12 weeks
Quantity OptionsPlate MethodHand MethodWeigh & Measure
Plate Method Eat 3-5x per day based on hungerand activity levelMore carbs / less fat post workout
Weigh & Measure Download MyFitnessPal (free) or The RP App (monthly subscription) Adjust calories & macro percentages in MyFitnessPalRP will give it’s own macro calculationsTracking gets easier after a couple daysIn MFP set your macros to your training day. Then stay under on your restdays (video).Build your meal in MFP prior to eating.Keep meals balancedAim for /- 10% on your macro goals
Counting Macros / Timing
Eating Out / On The Go Ready Set Prep’dBocce BowlCore LifeQdobaPaneraGrilled chicken optionsMeat & veggie options*Light on dressing and cheese
Kitchen Makeover Trash or donate junk food / processed foodStock up on whole foodsStock up on pantry items (healthy oils, spices, etc)Helpful Tools Big cutting board & quality chef’s knifeSheet pans / aluminum foil parchment paperLarge stainless bowlsLarge plastic storageLarge / deep skillet or panSlow cooker or instant potBlender
Meal Prep Tips Put it on your schedule (2 hours)Use 3 per shopping list,Start slowest to fastestCut up veggies and store in tupperwareCook 1-2 carb sourcesCook 2-3 protein sources
Macronutrient Examples
Protein
Carbs
Fat
Veggies
Supplements
HydrationDrink ½ your bodyweight in oz of waterper day. Keep allother beverages zeroor low calorieWaterCoffeeTeaZero Cal / Low Cal
AlcoholOpt for lowercaloriebeverages & limitto 2-4 drinks perweekBeverageCalories Per ServingFrozen or Blended Drinks400 Cocktails200 - 300IPAs / Stouts200 - 300Beer (standard)150 - 200Wine135 - 150Light Beer / Seltzer95 - 120Champagne95 - 100Hard Liquor95 - 100*Alcohol is its own macronutrient, although calories are typically convertedinto grams of carbs, grams of fat, or a combination when counting macros.
First Day: Mon, 1/17 6 Weeks (ends Fri, 2/25) Complete Online Questionnaire Complete Challenge Checklist Initial Scans End Fri, 1/14 Final Scans: Mon 2/21 - Fri 3/4 Sc
