No Turning Back!

Day 1 is in the books!!! Great job you guys….lots of people gettin’ stars all over the place!!!! I am sure some of you guys struggled a little bit when trying to figure out “What do I eat?” but that’s ok. It’s not going to just happen overnight. It’s just like learning anything new, it’s going to take some time. It will take trial and error, it will take making some really interesting combinations of food that you may never want to attempt to cook again (I have done that sooooo many times, I’m a terrible cook). So hang in there it’s only going to get easier.

There is a subject that should be broached with slight care because for many it’s scary….FAT!!!! We have been beaten upside the head since the early 80’s that fat is bad…low fat this, low fat that…..Hey guys how good does fat taste? Yeah it’s pretty dang amazing!!!! So start enjoying it a little bit!!!! I know it’s a little difficult to comprehend, but trust me pretty soon you’re gonna dig it!!!! So just start a little bit of a time. We are going to give you some good examples of fats so you can have some more ideas on what to have.

Here’s a little secret, if you are feeling super hungry after a meal just take a look at what you ate and ask yourself if you had any fat. Your meats aren’t actually considered fat so with your protein you get to eat more!!!! So if you are feeling hungry and pretty sluggish chances are you need more protein and the fat!!! Here are some fats for you to choose from:

Fats:
Avocados
Olive oil
Almond Butter
Nuts: Almonds, Brazil, Macadamia, Pecans, & Walnuts just to name a few!!
Coconut- yummy
Fish oil

This is not the end all be all list…there’s way more out there. If you are bored at work today look into a more extensive list of good Paleo fats, it can’t help to arm yourself with more!!!! =)

Keep up the good work guys!!!! If you have questions feel free to post and we will help you out the best you can!!!!

How would you rate your nutrition today? Let’s hear how it went?

WOD:

Those of you that need to make up your Challenge WOD can do so.

4 Rounds of:
400m Run
50 Situps

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16 comments
  1. linda thomas said:

    I think I do a pretty decent job of getting my carbs, protiens and fats right, my struggle is portions. I don’t know if I am eating enough. I guess the key would be to eat until you are full??? Is it that simple?

  2. Yeah Linda it is. You can make it more complicated and find out exact calorie intake and percentages but that’s really only necessary when a stall is happening or performance is decreasing or the body looks different in a way you are not happy with.

    The decision to eat this way is so new for many people that you say hey now you need to weigh and measure your food is asking a lot.

    If you eat when you are hungry and then 3 hours later you are still doing ok, you might be slightly hungry you are doing well. If you are ravenous then you might wan to look at the quality of your veggies, and whether or not you got enough fat. Hope that helps!!!!

    Feel free to ask away guys!!!! We really do want to hear from you.

  3. Cristal said:

    I woke at 4 am STARVING!! Drank water… feel back asleep at 5. Woke up at 6. Good, bad? Indiffernt? And no I did not go to bed hungry:)

    P.s I struggle with portions as well… ugh

  4. Good job with the water!!!! It’s day one so your body is still adjusting. Just give it a little time to pick up what you’re putting down!!!! Hee hee

    For portions eat some meat the size of your hand, fill half to 3/4 of your plate with legit veggies and toss in some fat. But again your body is still trying to adjust and wants to know what is going on. So keep playing around with it. If you feel that you want to get stricter and really really know exactly how much you need go we can do that for you. Just let me know.

    A great numbers to stick with on the carbs for fat loss is no more than 50g and if you are a smaller female no more than 30g…gotta bump the fat though.

    Keep it up you guys…..let’s keep rolling!!!

    We are here for you.

  5. Monique said:

    Ok, question on the carb count. At 30 grams I would be in ketosis. Is that ok?

  6. Cristal said:

    I’m ready to get stricker! Heck yeah… I have the bodybug thing… won’t that help? :/ Hate wearing that thing though.
    Lets do this! I’m ready for a Bikini body baby!

    • K we will looks at it when you come in. Or I can just give u the equation. Up to you babe.

      In Elite Health,

      Lu Crenshaw 541.292.2792 http://www.XFA-541.com The Ultimate Fitness Experience

  7. Cristal said:

    Ok I’ll take it. I think I know it… but best you tell me sensei.

    Thank you

  8. Cristal said:

    and earlier I meant Stricter. Im ready to get Stricter.

  9. Monique said:

    more strict pumpkin. 🙂

    • Cristal said:

      Oh yes Mo you are so right. Of all the people I can’t believe I didn’t catch that!

  10. Mike Ussary said:

    Felt satisfied all day long and not missing the bread and milk. My carb count is up around 90g and my goal was 50-75g. Will take me a couple of days to get there. I enjoy the morning home made veggie/fruit drink, but right now even with fresh veggies/fruit, I pick up about 35g. Looking in my biggest loser calorie book to figure out what to add that is low carb. Yes, I am weighing everything that I eat so the count is accurate. I enjoy eating the proteins. Double my portion size and am still sort on goal of 220g.

  11. Lu Crenshaw said:

    So here it is guys if you want to really restrict calories and pay attention to how much you should be eating here is how this works.

    Body weight x 11-12 calories=Daily calorie intake

    1g of Protein/lb of bodyweight=Protein intake

    Account for carb (losing body fat less than 50g/day)

    Example

    130lb female x 11=1430 cal

    130g protein, 30g carbs: 640 cals

    1430-640=790 cals/9=88g fat

    • linda thomas said:

      Thank you so much for that info. Very helpful

  12. Lu Crenshaw said:

    Veggies and Fruit Mike….no low carb stuff fruits and veggies.

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