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Fall Shred

10
Oct

Fall Shred

Welcome to the latest incarnation of our nutrition/fat loss challenge!

Here are the rules.

If you don’t have access to the Google sheet for whatever reason,
you must email screenshots of MyFitnessPal data (Saturday – Friday)
by 11:59pm Sunday night.

Points: up to 40 each day

Macro points (15 max)

Protein: up to 7 points

100+% of target → 7
90% of target → 6
80% of target → 5
70% of target → 4
60% of target → 3
50% of target → 2
<50% of target → 1
Not tracked → 0

Fat: up to 3 points

MOE < 10% → 3
MOE < 20% → 2
MOE > 20% → 1
Not tracked → 0

Carbs: up to 5 points

MOE < 10% → 5
MOE < 20% → 4
MOE < 30% → 3
MOE < 40% → 2
MOE > 40% → 1
Not tracked → 0

Workout points (10 max):

RWS WOD or 10:00+ intense effort → 6
WOD: 5:00 – 9:59 intense effort → 4
WOD: 1:00 – 4:59 intense effort → 2
Supplemental cardio → 4
Supplemental guns & buns work → 4
No activity → 0

Sleep points (10 max):

8+ hours → 10
7.5 hours → 8
7 hours → 6
6 hours → 4
<6 hours → 2
Not tracked → 0

Supplement points (7 max):

Fish oil (2000+ mg EPA/DHA) → 1
Multivitamin (must contain zinc & iodine) → 1
Vitamin D (2500+ IU) → 1
NightTime Recovery → 2
Herbal Cleanse → 2

Photo food journal points (3 max):

3+ meals photographed → 3
2 meals photographed → 2
1 meal photographed → 1
No pictures → 0

Scoring for the winners:

50% points (by ranking)
25% fitness improvement (via baseline)
25% inches improvement (waist & hips)

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