Lurong Nutrition Challenge - Starts on Jan 15th



Are you ready to crush your fitness goals in 2018?

The lurong challenge is a great way to improve your nutrition which is the most important part of improving body composition and fat loss. We have done these before at the gym and have seen great success. If you are new to the challenge here's some info for you.

- 5 Week challenge
- Weekly workouts performed at the gym used to measure progress (swift option will be available)
- Starts on Jan 15th and ends on Feb 18th
- CrossFit TNT will compete together as a team. You will be logging lifestyle habits and track diet on a daily basis
- The challenge is $55 and you get a bag of protein powder when registering
- We will be pre and post-testing our weights, measurements, and baseline workouts to measure your progress.

This is what the timeline will look like for the challenge
- Pre-challenge meeting, nutrition talk, and Q&A on Sunday Jan 14th at 11:30am.
- Pre-challenge weigh-ins and measurements Saturday 13th 7:45am to 12pm and on Sunday the 14th at 8:15am to 12pm
- Challenge starts Jan 15th
- Workouts will be done on Monday’s through the challenge
- If an athlete misses a workout they can make it up by coordinating with a coach and doing so during regular class times.
- Swift will be performing a Swift version of the workout in Swift class. Swifter may also make up the workout later in the week.
- Post-challenge weigh in and measurements on Saturday, Feb 17th 7:45am to 12pm and on Sunday 18th at 8:15am to 11:45am.

So what am I supposed to eat on the challenge?
You have 3 different levels to choose from. You will pick one that you plan on following, however, each individual meal through your day can differ. For example, you can have an elite breakfast, pro lunch, and a starter level dinner.

Food Rules
General Elite Level Rules
Eat whole foods: lean meats, lots of vegetables, some fruit, some seeds and nuts, limited starches, no sugar, no dairy, and no legumes.
No candy, soda, pasta, wheat/whole wheat, rice, oats, rice, artificial ingredients, bagels, tortillas, corn, or cereals.
No beans, peas, lentils, white potatoes, or soy.
No sugar (natural or artificial) and limited natural sweeteners.
No milk, cheese, yogurt, ice cream, or butter (see ghee exception).

General Pro Level Rules
Eat lean whole foods: meats, lots of vegetables, some fruit, some seeds and nuts, limited starches, limited grains, and no sugar.
No candy, soda, corn, bread or pastas, artificial ingredients, white potatoes.
No bread products made from wheat/whole wheat.
Only natural sweeteners allowed, and no sugar.
Key allowances: Quinoa, rice, oatmeal (not instant), legumes, white potatoes, natural sweeteners, some alcohol, most dairy (natural), caffeinated supplements, whey protein supplements.

General Starter Level Rules
Eat as many whole foods as possible including lean meats, lots of vegetables, some fruit, some seeds and nuts, some starches, grains, and no sugar.
No candy, soda, wheat or wheat flour bread products, artificial ingredients, or bread products made from wheat/whole wheat.
Key allowances: all other grains (except wheat), corn, some alcohol, all fruit, potatoes, natural sweeteners, dairy, legumes, lemon/lime juice, caffeinated supplements, whey protein supplements.
On top of the food rules, you will also be focusing on lifestyle habits. Points will be awarded for completing daily workouts, sleep, vegetable intake, stretching, hydration, and trying new recipes. Lurong will provide meal plan examples and tons of recipes that will help you eat better, get guidance, and give you clear examples of what to do.

Get to the facebook group Good Eats, Great Feats for more information.


3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464