Week 3 Early Bird Challenge

Now that we're getting our weekly cardio, have included some combat training and have begun (or are getting ready to begin) a strength routine, we need to look to our nutritional goals. In the apocalypse, food is going to be very difficult to come by. The supermarkets will have been looted and much of what's left will be rotting on the shelves. Survivors will have to be flexible in their eating habits and will have to stay healthy by eating whatever is available. Walkers, of course, will subsist nicely on their high protein diet of brains. Keep an eye out for creative high protein, healthy fat or high fiber recipes and share them with your team or on Meat and Greet. 

One of the goals during the challenge will be to stay within your weekly average calorie goal. This is a very flexible strategy and it means that it's okay to have a high calorie/cheat day as long as you have the extra deficit banked to cover it. You will gain 1 point for your team every week that you stay within your calorie goals. 

However, to survive during the apocalypse, it is essential that you keep in optimum health and that means having a healthy macro balance (macros=protein, fat, carbs) and hitting your micronutrient goals while getting plenty of fiber. You will not receive points for this, but it is highly recommended that you have a goal of a minimum of 1 gram of protein for every lb of your lean body mass (don't stress over the accuracy of that number too much, get an estimate of your lbm online if you don't have access to any other method). Also you should get at least .35 grams of healthy fat per lb of your total body weight. As it says in the link below, the remainder can be discretionary. Don't deprive yourself of a treat in moderation. 
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets



This week's Early Bird Challenge:
1. Continue with the challenges from the last two weeks: a minimum of 1hr of cardio, including combat training and also continue with a strength training routine of your choice. 
2. Contribute one creative and yummy, high protein, healthy fat or high fiber recipe to your team's discussion thread or to Meat and Greet and try someone else's recipe and report back. 
3. If you  do not have a strategy in place already, start planning how you're going to meet your weekly calorie goals over the course of the challenge.
4. Optional: set your macro goals, and calculate how much fiber you should be getting. http://www.nationalfibercouncil.org/fiber_calculator.php


Next week is our very last Early Bird Challenge and I've saved the best for last. Then we start playing along with the show. Can't wait!:bigsmile: