Team Challenge Scorecards
Week #1 - team ashley
Week #1 - team MICKI
Week #2 - team ashley
Week #2 - team MICKI
Week #3 - team ashley
Week #3 - team MICKI
Week #4 - team ashley
Week #4 - team MICKI
THE MEAL PLANS
Intermittent Fasting Plan (IF)
This plan uses 16-hour fasts with flexible eating windows (10am, 12pm, or 2pm). Meals focus on simple, high-protein recipes with pre-cooked meats and quick sides.
The goal is to reduce the eating window to naturally lower calorie intake while maintaining muscle through protein and strength training.
Best for:
People who prefer structure and fewer meals to think about
Those who aren’t hungry in the morning
Anyone looking for a simple way to create a calorie deficit without tracking
Pros:
Easy to follow once your body adapts
Cuts down on snacking and late-night eating
Works well for busy people with inconsistent schedules
Considerations:
May be difficult for those with early morning workouts or high energy needs early in the day
Some people feel low energy during the fasting phase at first
Carbohydrate Rotation Plan (Carb Cycling)
This plan rotates daily carbohydrate intake based on activity level or goals:
2 low-carb days (25g)
2 moderate-carb days (50g)
2 high-carb days (75g)
1 very high-carb day (150g)
Meals are structured to fuel performance on training days and encourage fat-burning on lighter or rest days. Proteins are batch-cooked, with quick carb-based or veggie-based sides swapped in depending on the day.
Best for:
People who enjoy eating regularly and want to include carbs strategically
Social eaters who want flexibility on weekends or events
Those with a consistent workout routine
Pros:
Allows for higher-carb meals when you need them most
Keeps metabolism from adapting to a single calorie/carb level
More freedom to enjoy meals with family or during social events
Considerations:
Requires more planning and tracking
Less effective if workouts aren’t scheduled around higher-carb days
Which Should You Choose?
Both plans work – it just depends on your schedule, preferences, and goals. Here’s how to figure out which one aligns best with your lifestyle:
✅ Choose Intermittent Fasting if…
You’re not hungry in the mornings. You naturally skip breakfast or feel fine waiting until later to eat.
You have a busy or inconsistent schedule. Skipping a meal simplifies your day—fewer decisions, less prep.
You want a simple approach. No tracking carbs, no complicated portions—just eat during your window and focus on protein-rich meals.
You tend to snack late at night. Fasting helps break that habit and shortens your eating window.
You’re just getting started with fat loss. IF is an easy way to reduce overall calories without counting.
✅ Choose Carb Rotation if…
You like eating 3–4 meals per day. You prefer regular meals spaced out over the day instead of long fasting periods.
You exercise consistently. Carb rotation allows you to fuel harder workouts with higher-carb days.
You enjoy carbs and don’t want to cut them entirely. Instead of restricting every day, this plan builds in flexibility.
You attend social events or family meals. You can schedule higher-carb days around those times and still stay on track.
You’re past the “beginner” stage. You’ve got some experience with nutrition and want a more customized approach.
🔄 Still unsure?
Ask yourself:
Do I want to eat less often or more regularly?
Do I prefer simplicity or flexibility?
Do I want my plan to revolve around my workout schedule?
👉 There’s no wrong choice — both plans can help you lose fat, gain energy, and feel more in control of your nutrition. The best plan is the one you’ll actually follow and enjoy!
