As we get closer to the challenge start date, it is important to take some extra steps to start planning and prepping for a successful start to our challenge. Our goal the first week will be to keep it as simple and sustainable as possible. Our daily lives can quickly become filled with unexpected stressors that can potentially derail you if a structure or plan of action is not in place. You definitely do not to "wing it" this first week. If you are not sure where to start use the following tips and tools to prep for a successful week 1 of the challenge.
Set a Meal Schedule
How many meals are you planning on eating a day and what does the time between each one look like. We recommend 3-4 meals a day + 1 post workout (protein shake + 1 serving of simple carbs) with a max of 5 hours between meals. The number of meals you choose should take into account your current diet and schedule. For example, if you suspect that you currently undereat or think this challenge will increase the volume of food you will be eating, consider eating 4 smaller meals to manage volume. If you prefer or are accustomed to slightly larger meals, 3 meals may be a better option. Either way, choose a structure that works best for you.
Prep Foods You Enjoy
High quality foods can be enjoyable if you prep them to be so. Do not think about restriction; instead, make a mindset shift and look at all of the foods you are adding into your diet. Prep vegetables to be flavorful and utilize fruits to help manage cravings. Eat the things you like. Be creative and find recipes that look appealing to you.
Create a Meal Structure
Take a look at the recommendations for simple tracking based on your current activity level and plan to disperse your suggested quantities among the meal schedule you plan on using. This is a good opportunity to take a deeper dive into your habits. For example, when I started tracking I found it hard to eat the quantity of food needed to support my performance because I skipped breakfast daily. I had to introduce that meal in so I didn't have to cram a bunch of food at dinner time. It took some getting used to but over time it helped me stay consistent and even kept my energy levels higher. Use the chart below to determine the right quantities you need.
If you need any assistance or would like to talk anything over, feel free to reach out to a challenge leader.