Challenge by: Starboard CrossFit
Starboard CrossFit Lazy Macros Challenge 2021

Our philosophy towards dietary changes is to implement the least amount of work to achieve our goals. And diet “success” comes from long-term consistency by implementing as few drastic changes as possible to make long-term change more sustainable so that we will see AND keep the results.

The Starboard CrossFit Lazy Macros Challenge 2021 by OptimizeMe Nutrition combines the #800gChallenge® (eat 800 grams, by weight, of fruits and veggies) with a protein target each day. This is a 6-week nutrition challenge designed to promote healthy eating without the obsession. And then, you continue to eat whatever else you want! That’s right; nothing is eliminated.

In addition, points are awarded for working out & achieving enough sleep – an important and overlooked aspect to one’s goals. The Lazy Macros Challenge tackles the 4 major areas (diet quality, diet quantity, exercise, and sleep) that affect the goals most everyone wants: better body composition, performance, and overall ​health.

THE RULES ARE SIMPLE:

  • eat 800 grams (in weight) of fruits and vegetables a day. 
  • No foods are restricted during this challenge! 
  • You will also have a personalized daily Protein goal that will be calculated for you when you register for the challenge. (Your protein goal will be something you can eyeball - no weighing or measuring required!)

Do you follow a Paleo, Keto, Vegan, or another diet? Already counting macros? Doesn't matter. You can still participate! THERE ARE NO RESTRICTIONS IN THIS CHALLENGE OF WHAT YOU CAN AND CAN'T EAT.

And, best of all, you don’t need to weigh & measure everything; daily tracking is possible on a post-it note. That is as complicated as I want to make a dietary intervention.

#WodifyRise #RiseToTheChallenge #800gChallenge #StarboardCrossFit #lazymacros
FAQ's

WHAT DO I NEED TO DO THIS CHALLENGE?

A measuring cup or food scale are recommended but not required. Available from Amazon or Bed, Bath, and Beyond or Walmart.

DO I HAVE TO EAT CERTAIN FRUITS OR VEGETABLES?

No. Choosing a variety of fruit and vegetable types throughout the challenge will yield the best results .Total calories (and macronutrient grams) are up to the individual based on their fruit and vegetable choices, as well as the other foods in their diet (as both will impact the amount of calories you eat). No need to track calories if you focus on variety.

DOES IT HAVE TO BE FRESH FRUIT AND VEGGIES?

No. The key is that you  weigh the item as a standalone or unprocessed item. It does not matter if the item is cooked, canned, frozen, or fresh. Dried fruits/vegetables and juices do not count towards the total.

WHAT IF I EAT A PACKAGED FOOD THAT HAS FRUIT OR VEGGIES IN THE INGREDIENTS?

You CANNOT count fruits or vegetables in processed or packaged foods. Potatoes as potato chips, peas in a chicken pot pie, apples in apple pie, do. not. count.

HOW DO I ESTIMATE THE AMOUNT OF FRUIT AND VEGGIES IN A SERVING OF A RECIPE I MAKE?

You can count fruit and vegetables you weigh before making a recipe applied to the serving you consume (i.e., veggies in a chili, ingredients for blending in a smoothie)

DO I HAVE TO DRAIN CANNED ITEMS BEFORE I WEIGH?

Canned items are ok if canned in water and/or spices only, like canned black beans, and you weigh the drained solids.

DO I WEIGH FRUIT WITH THE SKIN ON?

Refuse (peels, cores, or skins) that are not consumed should not be included

WHAT ABOUT EATING OUT?

The expectation is that you weigh and measure at home, work, etc. You can eyeball fruits and vegetables from restaurants (no need to break out the scale for ordering broccoli). We expect you to use a restaurant’s website nutrition information where available (e.g., Chipotle).  Be sure you estimate appropriately: leafy greens do not weigh much (~25g a cup) and most restaurant vegetable portions are often ~75-85 grams

As for the cooking oil, assuming it is a standard light coating, do not worry about the oil contribution and weigh the item cooked

SO HOW MUCH PROTEIN DO I HAVE TO EAT AND WHY?

Protein keeps us satiated longer and helps build and maintain lean muscle mass. Your personalized needs based on age, weight, activity level, and goals will be calculated for you when you register. You will be given a certain # of "palm sized" Protein servings to hit daily. That's it!

WHAT COUNTS AS PROTEIN?

Meats, Fish, Eggs. There is no food restricted here, however, unprocessed is best!

Yes, you can still have protein powder!

WHAT IF I AM VEGETARIAN OR VEGAN, HOW WILL I DEAL WITH PROTEIN?

You will be promoted to share this information when you register and we will email you with your specific guidelines and resources to keep it simple! No Problem.

WHAT IF I AM SOMEWHERE THAT I DONT HAVE MY FOOD SCALE OR CAN'T WEIGH MY FRUITS AND VEGGIES?

No problem. 800 grams in weight is equivalent to about 6 of fist size portions. Use your judgement and err on the side of eating more :)

Mon, February 15, 2021 - Mon, March 29, 2021 Eastern Standard Time
Starboard CrossFit
Created to have people focus on the underrepresented items in most diets: fruits, veggies & protein. With enough of these items in the diet, both quality & quantity can be achieved without strict weighing/measuring, focusing on addition rather than elimination.

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