Our Memorial Day Meltdown meal plan was released to participants one week ago. Since then the most common question we have gotten goes something like this:
Why does the meal plan have so many carbs if RD recommends only having carbs after a workout?
You can skip the carbs in the meal plan, if you want to get punched in the face and fall out of your tree house. If you haven’t seen the movie Step Brothers, some of these references won’t make any sense. You have some homework to do.
Our nutrition system at RD is built around the Precision Nutrition (PN) system. One of the PN habits we typically recommend is only having starchy carbohydrates after a workout when you are trying to drop fat (I am over simplifying the habit here and skipping over the habits before it, but I want to make sure I get straight to the point).
During transformation challenges, participants go all in for 6 weeks. We have always given them all of our habits right away so they can make the most progress possible. This has traditionally allowed people to make impressive progress in a short period of time, but did not necessarily set them up to succeed long-term.
After finishing a challenge, members stopped attending nutrition meetings and avoided talking to their coach about nutrition. It would be unfair for us to assume that this trend was 100% the fault of the member, so we thought, “maybe people are getting burnt out during the challenge?”
80’s Billy Joel is great, but what if people like “We Didn’t Start the Fire?” Maybe “Uptown Girl” wouldn’t have bombed the Catalina Wine Mixer if they had met the crowd where they were, and slowly mixed in
You might be asking yourself, “What the hell is he talking about?” If that’s the case, you need to go watch or re-watch Step Brothers.
When Stephanie put together the meal plan for this challenge, she made changes to help fight off burn-out. One of these changes was to include more starchy carbohydrates in the first few weeks. Now, with this plan, we start further away from some of our habits in week 1 and 2 and working progressively closer to our habits by weeks 5 and 6.
Does avoiding burnout mean we have to leave Results on the table? We don’t think so, and we are very confident that the first progress check will show this (meaning participants will drop body fat and add muscle at a pace similar to other challenges.) If it doesn’t you always have options as to what you can do with the coaches…
Before going any further, lets break down what needs to be done to start the fat burning process:
- Eat the right amount of calories. Don’t under or over-eat.
- Move/exercise consistently with intent/intensity.
The start of the process does not need to be much more complicated than that. Now, sustaining your progress gets a little more difficult. If you want to continue to drop fat after 3-4 weeks, you have to do the following:
- Continue to eat the right amount of calories.
- Move progressively closer to optimal healthy eating.
- Perform full body resistance training, consistently with intent/intensity.
This is what our meal plan and our training system is designed to do during our MDMD challenge. We are meeting you closer to where you currently are nutritionally, while still ensuring you are eating the right amount of calories, and progressively steering towards a more healthy way of eating.
So in short, follow the meal plan and the Memorial Day Meltdown can can become your Catalina Wine Mixer!