21 Day Nutrition and Accountability Challenge

watch-video for full details

21 Day Nutrition and Accountability Challenge guidelines

  • You must use MyFitnessPal to track all your meals, fruits, snacks and cheats (don’t enter veggies)

  • Multiply 10 x your Lean Body Mass (muscle) to calculate your daily calories

  • You must hit your daily protein goals each day before 8pm to increase satiety and decrease late night hunger

  • Remaining calories can be divided up in any way as long as the daily protein goal has been met

To find your LBM to calculate your daily protein/caloric goals-

http://derekkuryliw.fitclients.com/

*If you have not been measured in the past 2 months, please text Derek 7278104005 to schedule measurements for later this week and please click the link above to create your free FitClients measurement tracking account.

To learn how to properly use MyFitnessPal during this challenge-

https://derekkuryliw.com/5-tips-on-how-to-use-myfitnesspal-app-for-calorie-counting/

Daily Goals (using Lean Body Mass)-

  • Up to120lbs LBM= 6 ounces of water per hour and 110 grams of protein per day

  • 121-170lbs LBM= 8 ounces of water per hour and 140 grams of protein per day

  • 171-200lbs LBM= 10 ounces of water per hour and 180 grams of protein per day

  • 200lbs + LBM= 12 ounces of water per hour and 200 grams of protein per day

Daily Schedule-

*Be sure to add your fruit into your MyFitnessPal meal diary, entering veggies is not necessary 

November 1-4: Include at least 1 piece of fruit in the morning and mid afternoon

November 5-6: No restrictions. Must hit protein, caloric and water goals only.

November 7-11: Include 2 pieces of fruit daily and 1 large salad with dinner

November 12-13: No restrictions. Must hit protein, caloric and water goals only.

November 14-18: Include 2 pieces of fruit daily and 1 large salad with dinner

November 19-20: No restrictions. Must hit protein, caloric and water goals only.

November 21-22: Include 3 pieces of fruit daily and 1 large salad with dinner

November 23: Include 2 pieces of fruit daily and 1 large salad with lunch

November 24th: Happy Thanksgiving!!!

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(^^Right click or push/hold on the picture above to save to your computer or cell phone^^)

FREE Nutrition Seminar-

This month’s free nutrition seminar will be held at the LiveFit gym Tuesday November 1st at 7:40pm. Here’s the entire seminar if you missed it!

Workout & Accountability Calendar-

2016-21-day-nutrition-and-accountability-challenge-daily-workouts

(^^Right click or push/hold on the picture above to save to your computer or cell phone^^)

Instructional videos to help you-