Starting the Fitness Crush Challenge I knew that I wanted to try increasing training frequency as a way to illicit body composition improvements/weight loss. Granted, I knew that along the way I would need to make modifications to food intake and add extra physical exercise (i.e. cardio). But my intention was to reap the most that I could simply from being more active.
Please note that my initial diet setup was a pretty good reduction initially from what I had previously been eating prior to beginning the challenge.
Starting Weight: 227.5 lbs.
Total Weight to Lose: 8 lbs.
Training Frequency: 5-6 days/week
Cardio: 20 mins 5x per week moderate intensity
Meal 1
- 56 Whey Protein Isolate
- ¼ cup oats
- 1 cup frozen berries
- 2 tbsp. all-natural nut butter
Meal 2
- ½ cup Kodiak Power Cakes
- 3 whole eggs w/ 1 cup egg whites
- 2 cups raw Organic spinach
- ½ tbsp. Macadamia Nut Oil
- ½ tbsp. Texas honey
Meal 3
- 56 Whey Protein Isolate
- 2 tbsp. all-natural nut butter
- 1 tsp. Macadamia Nut Oil
Meal 4
- 8 oz. chicken, fish, or turkey
- ¾ cup white or brown rice
- 1 cup vegetables
- 1/3 cup raw mixed nuts
Note – on training days, substitute for the following:
Pre-Workout:
– 30g Whey Protein Isolate
– ¼ cup cream of rice
– 1 tbsp. all-natural nut butter
Intra-Workout:
– 20g carbs
– Amino Acids
Post-Workout
– 30g Whey Protein Isolate
– 1 scoop Carbolyze (powdered carbohydrate supplement)
Meal 5
– Same as Meal 4
Meal 6
- 8 oz. Wild-Caught Salmon or lean beef
- 2 cups vegetables
- 2 tbsp. olive oil
Now, one thing to mention is that this base diet setup only served as a guideline. I changed food choices throughout so long as I kept the macronutrient profile matching. I would substitute whole food protein sources often, as well as fat sources. As an example, with my ‘breakfast’ meal I started doing a single piece of chicken apple sausage in place of two whole eggs.
These first couple weeks were more or less a trial run of sorts, as I wanted to work on consistency and allow my body time to adjust. I was certainly not perfect on cardio exercise the first couple weeks, but kept to all of my scheduled weight training workouts 5-6 days/week. I also had a lot going on the second weekend, as it was my cousin’s wedding.
