A. Every 2 minutes for 5 rounds:

Deadlift x3 @85%

B. 10 Minute AMRAP:"

   40 DU's

   4 Power Cleans (135/95)

  4 Push Jerks (135/95) 


I wanted to first congratulate all those who participated in the 50-Day Challenge! I realize 50 days is quite the commitment, but it takes time to adjust and form new habits.


Now that the Challenge is over, it’s time to move on and eat without worrying about points or logging each and every food. The lessons learned from the 50 days can now be applied to everyday life.


Step 1: use the knowledge you accrued of portion sizes and nutrients to create balanced meals. You can now estimate what 30g of protein looks like or how much spinach it takes to fulfill certain mineral requirements


Step 2: log your food every so often as a means to check in. I recommend once every 2 weeks so about twice per month. This will be a good practice to continue long term because it allows you to make some adjustments along the way.


Step 3: eat clean from the list at least 5 days per week. My recommendation is to either eat 6 days from the list and have one cheat day per week or eat clean during the week and mostly clean on the weekend. This means most meals on the weekend are from the list and a few cheat meals are interspersed over the course of the weekend


Step 4: use the information you have gathered to fall back on your “perfect” eating day. I have a pretty good idea of exactly what I need to eat to hit all my nutrients. This eating plan can be used in any situation: the day after a big cheat day, the days of or leading up to an important workout/event, or just a general reset.


Good luck to continuing on and settling into a sustainable way of eating!