The 20ATEteen Summer Nutrition Challenge

April 2, 2018

For six weeks leading into the summer, we will attempt to reset our bodies and increase our fitness. From April 16th until May 27th we will partake in our Summer Nutrition Challenge. To keep it simple we will stick to LIFT's Nutrition Prescription: Eat Real Food. Not Too Much. Mostly Plants. In these 3 short sentences we will find the guidelines for our six-week challenge. The points will be as follows:



1 Point 

for eating real food

Real food was once alive and doesn’t come from a box or container. If it has a long shelf life it is a man-made, edible, food-like substance – not food.




1 Point 

for eating not too much

Not too much means 3-4 meals a day, no seconds, and no snacking. We will rely on the portion controlled containers to measure our food.



1 Point 

for eating mostly plants

Mostly Plants is just that, every meal needs to consist mostly of vegetables. A plate should be covered with vegetables then the protein and starch can be added. The large section of the container is for vegetables but you are allowed unlimited vegetables at each meal.




1 Point 

for sleeping 7+ hours

Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep.

There are no extra points. We know that eating and sleeping right will get you healthy and that is what we will reward with points.


$30 buy-in



Challenge                                          Weigh-ins
Starts Monday April 16th                                                                                   Start Monday April 9th
Ends Sunday May 27th                                                                                    End Saturday April 14th


Food List


Protein: Will go in one of the small compartments of your tray. The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are best.

  • Fish

  • Meat

  • Eggs

Carbs: Will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.
  • Sweet potato

  • Spaghetti, Butternut & Acorn Squashes

  • Fruit

Vegetables: will go in the large part of your container. Each meal must have at least this many vegetables. To keep it simple, if it’s a vegetable eat it. Diversify what vegetables are on your plate from meal to meal and you are all set.


  • Yes

Fats: A serving size of fat is the size of your thumb. Here are the healthy options like avocado, grass-fed butter, olive and avocado oil, and fish oil.
  • Avocado
  • Nuts & seeds
  • Coconut oil
  • Olive oil
  • Avocado oil
  • Grass-fed butter
How many trays?

If you are a male or female over 165lbs you are allotted 4 trays per day.
If you are a male or female under 165lbs you are allotted 3 trays per day.


Pre/Post Workout

Very simply put pre and post workout supplements are focused on performance. If you are not where you want to be composition wise then performance is not the priority. FitAid and Ascent Protein is ONLY allowed post-workout, once a day.

“What About” Foods

These are foods that people commonly ask about. “What about this food?”

  • If it’s a vegetable eat it, if it’s meat eat it.

  • No cold cuts or cured meats

  • No almond or coconut flour

  • No canola or vegetable oil

  • No honey, agave, maple syrup or sweeteners of any kind

  • No oatmeal

  • No Rx bars, Quest bars, or any bars

  • Nut butters must have no added ingredients other than salt

  • Up to one cup of unsweetened almond milk per day

  • Up to two tablespoons of grass-fed heavy cream per day

  • Up to two pieces of gum a day

  • Clean bacon is a fat






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