• +1 (424) 277-0928
  • Contact

    Let's Keep In Touch!X

    232 California St.
    El Segundo, CA 90245


    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.


Last Chance Q&A

By Marcus | In Challenges, Nutrition | on March 28, 2011

Congrats to Nick for winning his Powerlifting Challenge with his roommate Arek last Friday!

As Avelyne reminded us yesterday, the April Challenge is almost upon us. For those of you who didn’t click on the link in the preview post, you might wonder what exactly the challenge entails. Here’s what we expect with regard to food:

Eat real food – meat, fish, eggs, tons of vegetables, some fruit, and plenty of good fats. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re natural and unprocessed.

More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in all kinds of ways.
  • Do not eat processed foods. This includes protein shakes, pre-packaged snacks/meals, protein bars, milk substitutes, etc.
  • Do not drink alcohol, in any form.
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, millet, oats, corn, rice, sprouted grains and all of those gluten-free pseudo-grains like quinoa. (Yes, we said corn!) This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans (black, kidney, lima, etc.), peas, lentils, and peanuts or peanut butter. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes all cow, goat or sheep’s milk, cream, butter, cheese, yogurt, whey, ice cream, etc.
  • Do not eat white potatoes. It’s arbitrary, but they are carbohydrate-dense and nutrient poor, and also a nightshade.
  • Most importantly… do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “Paleo-fying” less-than-healthy recipes – no “Paleo” pancakes, “Paleo” pizza, “Paleo” fudge or “Paleo” ice cream. Don’t mimic poor food choices during your Whole30 program!

One last and final rule. You are not allowed to step on the scale for the duration of your Whole30 program. This is about so much more than just weight loss, and to focus only on your body composition means you’ll miss out on the most dramatic (and lifelong) benefits this plan has to offer. Give yourself a well-deserved, long overdue break from fixating on that number on the scale! Absolutely NO weighing yourself or taking comparative measurements during your Whole30.

That’s pretty much the dos and don’ts for the challenge. Some of you have done your own Paleo research elsewhere and may have some conflicting information. Today is your chance to get any of those confusions cleared up for your benefit as well as your fellow Intrepids. Here’s some of the random mysteries I’ve fielded:

  • I heard we’re only allowed to eat six eggs per week on Paleo. False.
  • Salt and vinegar aren’t Paleo. Perfectly fine, with reasonable usage.
  • We should avoid tomatoes, eggplants and other nightshades. For most people, perfectly fine.

Are there other things you think are banned on Paleo but you don’t see listed above? Please ask in the comments so I can help clear things up!

WOD 03.28.11

Running Skills: Partner drill
Hang Power Snatch 3×2

800 m Run
21 Deadlifts
800 m Run
15 Deadlifts
800 m Run
9 Deadlifts

14 Comments to "Last Chance Q&A"

  • Anna says:

    March 28, 2011 at 7:19 AM -

    I’m sure glad the WOD posted above is for 4/28, I think I’ll be feeling sick that day. Thanks for the advanced notice Marcus. But what will we be doing today? 😉

    Fixed the date, smarty. You better show up!

  • Xuan says:

    March 28, 2011 at 7:32 AM -

    Congrats Nick! I’m so out of the loop, I didn’t even know you were competing. Can’t wait to hear all about it.

    Congrats to the Emperor for all the PR’s I heard about! Can’t wait to hear about that as well.

  • Nik Werre says:

    March 28, 2011 at 9:07 AM -

    How’d the meet go?
    Is coconut milk – so delicious type in?

    Since I’m avoiding my protein/carb shake post WOD, any suggestions on replacements?

    Doing fran with the idea of consuming meat and sweet potatoes doesn’t ease the pain :)


    1. Marcus says:

      March 28, 2011 at 9:21 AM -

      @Nik — I don’t see a problem with the So Delicious unsweetened variety (comes in a green box). Avoid the original (red box) and definitely the vanilla (blue box) due to the added sugars.

      For PWO, some love to cook up egg whites and mix that in with a sweet potato puree. You can get your protein as well as a solid dose of glucose from the sweet potatoes. Aside from that, I’ve seen Sean scarfing down burgers and yams in between events at CF and WL competitions, so you may just need to bite the bullet and do it. 😉

      The meet went well, albeit a LONG day. I hit all my goal weights for the day, went 9 for 9, set PRs in every lift and also managed to check off a couple longer term goals. I can’t complain, it was a good day.

  • JT says:

    March 28, 2011 at 9:42 AM -

    Is the April Challenge more of an solo honor system thing now? I had heard rumblings of some kind of partner system and a buy-in.

    1. Marcus says:

      March 28, 2011 at 9:44 AM -

      @JT — it’s still a partner system, there will be a buy-in. I will have to verify with Ruth/Sean to the entry fee, but it will be nominal and there will be prizes.

  • Melina says:

    March 28, 2011 at 9:46 AM -

    Hi, a few questions oh wise ones – Is bacon ok? I’ve noticed that every kind I’ve seen has sugar added, even whole foods nitrite free ones.
    Is sugar free gum banned?
    Is eating out at restaurants out for the month? A lot of times they won’t tell you but they’ll cook stuff in butter, or add butter to veggies.
    Lastly, can I start on Monday the 4th? My husband & I are going away this weekend to stay in a B&B for my first mini vacation in a long time. It will be difficult to maintain considering the B&B & eating out all weekend.

    1. Marcus says:

      March 28, 2011 at 10:00 AM -

      @Melina — bacon is fine, the amount of sugar added in curing is minimal. However to ensure it’s minimal, stick to the least-processed types like you’ve been buying (TJ’s or WF should be fine).

      Sugar-free gum… I don’t see as a big deal as long as it’s like 3 pieces a day or so. If it ends up being a sweet tooth crutch, there’s more of a problem. Note to others: that does not include mints, sugar-free candies and the like.

      Eating out is not banned, but we want you to feel empowered enough to ASK what the heck is going in your food. If you do so politely, there’s no reason to worry about them “spitting in your food” or anything. If you are scared of that happening, maybe you need to rethink where you eat! I’ve had plenty of restaurants omit butter from vegetables. If they’ll do it for hippy crazed vegans, they can do it for Paleo eaters. 😉

      With regard to starting late, can’t help you there. I’ll confer with the other trainers and see if we’ll allow an extension of April 4th to May 4th. I know we have some others that will be traveling and will be asking for grace days like crazy though. Regardless, I encourage you to participate if nothing else than for your own health. It will be a great support system to take advantage of.

  • Nik Werre says:

    March 28, 2011 at 10:16 AM -

    charlie sheen would be very proud – a day chock full of WINNING! Seriously, awesome man, great job.

    So how can this lone ranger partake in this paleo fest? If no one has a partner I’d be glad to join ’em. If not, still would like to throwdown.


    1. Marcus says:

      March 28, 2011 at 10:34 AM -

      @Nik — we will add you to the list of willing participants and we’ll make sure to get contact info exchanged with your partner.

      Thanks man, I was floored by the overwhelming support from everyone for the meet. The CFI family is second to none.

  • Alia says:

    March 28, 2011 at 1:06 PM -

    Wait a minute Mister Maniacally Awesome Marcus Dude. No peas (esp. sugar snap)!? I thought they were a ‘pod’ so it was OK. Are salads (dark greens) with a balsamic/olive oil OK?

    Black coffee is OK right?

    I’m in and very excited!

    1. Marcus says:

      March 28, 2011 at 1:32 PM -

      @Alia — peas refer to the shelled, round variety eaten in the hundreds. Snap peas and green beans (haricot vert) are mostly pod and therefore allowed, provided you are eating the pod!

      Black coffee fine.

      Was there something to make you think greens, olive oil and balsamic would not be good?

  • Nik Werre says:

    March 28, 2011 at 1:36 PM -

    Sounds good marcus. So it seems – pretty excited to be a part of the team this summer. 4 weeks left, hell yes!

  • Becky says:

    March 28, 2011 at 2:28 PM -

    Yaay hippy crazed vegans!!

    Love all the info in today’s post Marcus!
    with the occassional cheat meals and days, I’m keeping to paleo (as well as a vegetarian/pescatarian can).

    good luck everyone!!

Copyright @ Intrepid Athletics 2009-2016. All rights reserved.