21 Day Clean Eating Challege!
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stevemcknight
Posts: 647 Member
Clean Eating Challenge
21 Days is all I'm asking of both you and myself.
In a simple and short 21 day period, you can rip up your belly fat and get unbelievably lean by cleaning up your nutrition 100% and hitting 10 workouts a week. That's 7 regular workouts and 3 ab/core routines.
August 16-September 5th
Who wants to get in amazing shape by then? By simply drawing a line in the sand for 21 days, you will lose weight, add muscle, and best of all, establish a habit of clean living that will last longer than this 3 week challenge.
My upline coach, Barbie Decker does these on Facebook from time to time and the results people have are amazing.
Here's the catch. No cheating. None. It's time to draw a line in the sand. No more. Here are the rules. If it's too intense, then continue going at the 80/20 pace you're at now. Nothing will set you on fire like a 21 day streak though.
Workouts: 7 a week, following either a program or a set schedule. There is no *walking* outside here
This is my schedule.
Monday: P90X Chest/Back, Abs
Tuesday: FIT CLUB cardio
Wednesday: OoO Diamond Delts, OoO Just Arms
Thursday: P90X Yoga X, Yoga Abs
Friday: OoO Plyo/Legs + Back
Saturday: FIT CLUB cardio, Abs
Sunday: X Stretch
PART I of II:
RULES OF ENGAGEMENT:
1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.
If you are not doing a beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days.
2. You EAT CLEAN six times a week. YOU GET ONE CHEAT MEAL PER WEEK, NOT a CHEAT DAY.
3. YOU ARE ALLOWED "ONE ADDITIONAL CHEAT SNACK" in this 20 DAY PERIOD. That means, Out of the 20 days during which you are doing the challenge, you may treat yourself to ONE CHEAT SNACK (like a cookie) in addition to your cheat meal. If you have a second cheat snack, you are out of the challenge.
NO ALCOHOL DURING CHALLENGE PERIOD. YUP!
4. You MUST report daily for the preceding day to me. You may use Facebook, Email, Texts, Gtalks, Comment on my blog or any of the other 5982734523508 ways to get in contact with me. Feel free to post comments, questions, struggles, triumphs here. We're in this together! www.KnightFit.com
http://www.facebook.com/stevemcknighttpt
5. You have until Tuesday morning to take your measurements AND pictures. You don't have to post them, but you do have to take them. A lot of times you won't lose pounds, but your body will change. Don't miss that event!
THE PRIZE: A NEW FIT YOU!
Are you ready?
PART II of II:
EATING CLEAN DEFINED:
EATING CLEAN RULES:
RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours.
Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.
RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.
A few people have asked me if I eat very low calories. For the record, I eat about 1800 to 2400 calories per day these days!
RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced. The Primal Lifestyle is a little different from this - you may follow it as well.
If you need a meal plan, email me or ask your coach. If you are BB Club Member, you can print one out. It's up to you to substitute foods from Michi's Ladder.
RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have frozen yogurt for a snack. Top 2 tiers. Period.
To See Michi's Ladder, sign on to your teambeachbody account. Go to EAT SMART Tab and you'll find it there.
If you are not a FREE BeachBody community member, go to www.beachbodycoach.com/stevemcknight FREE to join so you can have access to Michi's Ladder. I will also become your free coach.
NOTE: When I first came up with this challenge, I was afraid that it would be too restrictive. But, our results speak for themselves. That said, this is the challenge and these are the rules. If you accept to enter it, then you also accept to enter the NO WHINING ZONE!
Are you ready?
Bring it!
Steve
ps. Thank you to Barbie Decker for this great idea. I borrowed heavily from her rules and edited them slightly to adjust for some Primal ideas.
**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******
As many of you know, I've been living a Primal Blueprint nutrition lifestyle for many months now, and it works for me. Thus, there are a couple things that Beachbody allows that I personally don't. I think the recovery shake is great for you - but it's just too high carbs for me. For women, and this is MY PERSONAL OPINION, who are trying to lose weight, I would stay clear of the recovery drink. After resistance workouts I have a meal replacement shake. It can be Shakeology or another kind of meal replacement.
21 Days is all I'm asking of both you and myself.
In a simple and short 21 day period, you can rip up your belly fat and get unbelievably lean by cleaning up your nutrition 100% and hitting 10 workouts a week. That's 7 regular workouts and 3 ab/core routines.
August 16-September 5th
Who wants to get in amazing shape by then? By simply drawing a line in the sand for 21 days, you will lose weight, add muscle, and best of all, establish a habit of clean living that will last longer than this 3 week challenge.
My upline coach, Barbie Decker does these on Facebook from time to time and the results people have are amazing.
Here's the catch. No cheating. None. It's time to draw a line in the sand. No more. Here are the rules. If it's too intense, then continue going at the 80/20 pace you're at now. Nothing will set you on fire like a 21 day streak though.
Workouts: 7 a week, following either a program or a set schedule. There is no *walking* outside here
This is my schedule.Monday: P90X Chest/Back, Abs
Tuesday: FIT CLUB cardio
Wednesday: OoO Diamond Delts, OoO Just Arms
Thursday: P90X Yoga X, Yoga Abs
Friday: OoO Plyo/Legs + Back
Saturday: FIT CLUB cardio, Abs
Sunday: X Stretch
PART I of II:
RULES OF ENGAGEMENT:
1. You PRESS PLAY Five or Six Times a week, depending on your program. If you miss a workout, you're out of the challenge.
If you are not doing a beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days.
2. You EAT CLEAN six times a week. YOU GET ONE CHEAT MEAL PER WEEK, NOT a CHEAT DAY.
3. YOU ARE ALLOWED "ONE ADDITIONAL CHEAT SNACK" in this 20 DAY PERIOD. That means, Out of the 20 days during which you are doing the challenge, you may treat yourself to ONE CHEAT SNACK (like a cookie) in addition to your cheat meal. If you have a second cheat snack, you are out of the challenge.
NO ALCOHOL DURING CHALLENGE PERIOD. YUP!
4. You MUST report daily for the preceding day to me. You may use Facebook, Email, Texts, Gtalks, Comment on my blog or any of the other 5982734523508 ways to get in contact with me. Feel free to post comments, questions, struggles, triumphs here.
We're in this together! www.KnightFit.comhttp://www.facebook.com/stevemcknighttpt
5. You have until Tuesday morning to take your measurements AND pictures. You don't have to post them, but you do have to take them. A lot of times you won't lose pounds, but your body will change. Don't miss that event!
THE PRIZE: A NEW FIT YOU!
Are you ready?
PART II of II:
EATING CLEAN DEFINED:
EATING CLEAN RULES:
RULE 1: You eat 4 to 6 small meals per day, ideally breakfast, snack, lunch, snack, and dinner. That means that you are eating every 2 to 3 hours.
Your body needs to be fueled. Eating only breakfast, lunch, and dinner is not okay.
RULE 2: You eat at least 1250 calories (unless you are less than 5 feet tall). I am putting this down because this challenge is about eating clean and being healthy, not about starving yourself.
A few people have asked me if I eat very low calories. For the record, I eat about 1800 to 2400 calories per day these days!
RULE 3: This is more like a guideline than a rule. You follow something close to a 40% carbs, 30% protein and 30% fat diet. For those of you doing carb manipulation or following a special plan for diabetics, that's fine, too. Again, I just don't want folks to think they are eating clean if they eat 4 bowls of cereal per day. Your meals have to be balanced. The Primal Lifestyle is a little different from this - you may follow it as well.
If you need a meal plan, email me or ask your coach. If you are BB Club Member, you can print one out. It's up to you to substitute foods from Michi's Ladder.
RULE 4: This is the real challenge part: YOU EAT ONLY FROM THE TOP 2 TIERS of MICHI'S LADDER 6 DAYS A WEEK. That means that you cannot have frozen yogurt for a snack. Top 2 tiers. Period.
To See Michi's Ladder, sign on to your teambeachbody account. Go to EAT SMART Tab and you'll find it there.
If you are not a FREE BeachBody community member, go to www.beachbodycoach.com/stevemcknight FREE to join so you can have access to Michi's Ladder. I will also become your free coach.
NOTE: When I first came up with this challenge, I was afraid that it would be too restrictive. But, our results speak for themselves. That said, this is the challenge and these are the rules. If you accept to enter it, then you also accept to enter the NO WHINING ZONE!
Are you ready?
Bring it!
Steve
ps. Thank you to Barbie Decker for this great idea. I borrowed heavily from her rules and edited them slightly to adjust for some Primal ideas.
**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******
As many of you know, I've been living a Primal Blueprint nutrition lifestyle for many months now, and it works for me. Thus, there are a couple things that Beachbody allows that I personally don't. I think the recovery shake is great for you - but it's just too high carbs for me. For women, and this is MY PERSONAL OPINION, who are trying to lose weight, I would stay clear of the recovery drink. After resistance workouts I have a meal replacement shake. It can be Shakeology or another kind of meal replacement.
0
Replies
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I would love to do this, but I am going on a cruise from the 22nd-28th...
BUMMER!!! Maybe the next one.0 -
For the record - you can still do it - just not report accountability probably. Stay clean on the cruise, don't let it set you back from all the hard work and dedication you've shown!!!!
Food aside - enjoy yourself!0 -
I really want to do this.0
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You mean I have to give up my sugar free and fat free yogurt?????????0
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Nope. Non fat yogurt with no sugar is in the 1st tier so you can eat it.0
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I'm setting up a Facebook page for this - I figure that'll be a little easier to keep peeps on track.
friend me!
www.facebook.com/stevemcknighttpt0 -
I am doing this as well and getting all my friends or trying to on board. I can just picture the results. I know you all can do it.0
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Bumping so I can read this in the morning, my eyes are crossing but it sounds great.0
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i am on board..i need this!0
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I'm in 100%!0
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I have a Facebook page set up now. If you friend me - I think that's the easiest way to check in.
(doesn't everyone have facebook now?)
I'll be blogging about it daily at KnightFit.com as well.
Welcome aboard everyone!!! This is going to be exciting, go get your grocery shopping in! Time to clean out the junk food!
www.Facebook.com/stevemcknighttpt
http://www.facebook.com/?ref=logo#!/event.php?eid=151434624869941&index=1
I don't know if that second link works for you guys - but it's the event page.0 -
Just convinced my boys to try an out do me...ha ha ha....this will help meal times big time
THX Steve!0 -
Ok I am in Steve!0
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21days? Hmmm you may be my knight0
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Lots of us doing this! This is awesome. I've even convinced my boyfriend to do this with me ... I think. 0
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I am not hard core so what I am going to do is pull out my DVDS. I have the original Power 90 and Slim in 6 along with Billy Blanks Tae Bo..........I will do those along with going to the gym and working HARD on the ellip and then hitting the machines 2 days a week for a full circuit.21days? Hmmm you may be my knight
Food is the big issue. I am going to make a menu for the week so that I can eat clean and at my calorie goal. I need something to whoop my azz and I think this is it.
If I know I am OUT if I eat that icecream or cookie........I just will not do it. That is my personality. Also I am very honest and would only be hurting myself by not following the rules for 21 days. 21 days goes by pretty fast
Thanks for the challenge0 -
Am I the only person that doesn't have any of these DVDs and is going to be doing gym only?0
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Alright - I went grocery shopping - I'll put a youtube vid up tomorrow showing my 21 day supply
HA!
I can't wait to do this!
Steve
knightfit.com0 -
Am I the only person that doesn't have any of these DVDs and is going to be doing gym only?
I don't have any of the DVDs either. Sometimes I wish I could afford them, haha. But really all you need is the great outdoors! And I go to the gym and practice martial arts on a daily basis.
It's possible!
I really want to do this but I'm going to be spending a few days moving and I don't know what my eating/work out schedule will look like. I don't know what my schedule in general is going to look like actually. I wonder if I could just kinda follow along with you guys once I wrap up the move?0 -
Alright - I went grocery shopping - I'll put a youtube vid up tomorrow showing my 21 day supply
HA!
I can't wait to do this!
Steve
knightfit.com
Can't wait to see!0
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