Clean Eating Challenge
The following are a set of guidelines from a clean eating challenge that was given to me by my coach when I started Power 90 in April of 2010. I followed this challenge very strictly for the first 2 months of Power 90 with great results, and continue to eat pretty much the same way to this day:
If you adhere to these guidelines, you will see big changes. DO NOT ALLOW YOURSELF little slips here and there. But if you fall, pick yourself up again. It’s consistency and not perfection that gets you to your ideal body!
PART I of II:
RULES OF ENGAGEMENT
1. You PRESS PLAY Five or Six Times a week, depending on your program.
If you are not doing a beachbody workout, you should aim to do 3 resistance days and 2-3 cardio days. (Note: my experience is with Beachbody products. For that reason I can’t design a gym workout program for you.)
2. You EAT CLEAN six times a week. YOU GET ONE CHEAT MEAL PER WEEK, NOTTTT a CHEAT DAY.
3. No additional cheat snacks. ONE CHEAT MEAL PER WEEK. PERIOD.
NO ALCOHOL DURING CHALLENGE PERIOD. YUP!
Are you ready?
PART II of II:
EATING CLEAN DEFINED
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 2000 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.
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. I’m super busy guys, so please don’t ask me to figure this stuff out for you.
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 bagels for breakfast nor frozen yogurt for a snack. Top 2 tiers. Period.
I see that bagels are now in the top two tiers. I would stay away from them, but if they are in the top two tiers you can have it.
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, join now 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!
Another NOTE: If you are prone to having eating issues or tend to get too obsessive with food, perhaps this challenge is not for you. You might do better to stick to something less restrictive.
**** ADDENDUM: Shakeology, Recovery drink, protein supplements, coffee, natural almond/peanut butter, and almond milk are ALLOWED. *******
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.
To Your Success!
And for some clean eating recipes, reference the following websites: