Updated: Apr 28, 2020
Get excited, because you are about to embark on an incredible journey that will transform your life. Throughout the Challenge, we will provide you with all the tools you need to succeed. We hope to motivate, inspire and guide you to success, so you can achieve your goals in a healthy, sustainable way.
Here are all the details you need to know as you embark on this journey!
The Challenge Portal is here to guide you every step of the way with:
Weekly meal plans – Mainstream, Vegetarian and Vegan
The portal is your one-stop shop for all things Challenge. This hub of resources will help you to reach your goals and feel amazing, both inside and out. You will also find additional support through the F45 Challenge Facebook page, F45 Challenge Instagram, and weekly newsletters from HQ, featuring updates from the HQ Challenge team.
Our Nutrition team, made up of dietitians and nutritionists, provides weekly recipe ideas, meal plans, blogs, goal tracking tools, and updates. We highly recommend you utilize the portal as your main information resource throughout the Challenge, as it provides absolutely everything you need.
Note: Given the lack of resources at grocery stores we are currently facing as a result of the COVID-19 pandemic, we understand that it may not be possible to stick to the exact layout of the meal plan. If you need to adjust or replace particular ingredients, we recommend using the calorie guide as a resource. We’re here to help and have outlined some simple steps below to ensure you can make these adjustments, meet your daily caloric targets, and achieve incredible results on the Challenge!
Weekly Meal Plans
The F45 Challenge meal plans have been designed by our Nutrition team as a general guide to help you achieve accelerated fat loss over the 45-day period. Because energy requirements vary from person to person, our meal plans are based on a calorie deficit to promote consistent fat loss during the Challenge. To work out your individual calorie needs, head to the Dashboard on the Challenge Portal.
This calculator determines your BMR (basal metabolic rate). This is the minimum energy your body needs to function on a day-to-day basis before taking into account your training or daily activities. An activity factor (from sedentary to highly active) is then added to your BMR to determine your total daily energy expenditure, or the number of calories burned each day when physical activity is taken into account.
From here, you can utilize the Challenge Base Meal Plans as a starting point for your nutrition. You can make modifications to include snacks or increase your main meal size if desired, depending on your individual energy needs. As previously noted, due to the COVID-19 pandemic, there may be some items at the grocery store that are not as readily available. Therefore, we recommend reviewing your meal plan and using the Calorie Guide (see below) and the FAQ section ‘How do I adjust the meal plans’ prior to grocery shopping. With any alteration to the recipes, your grocery list will need to be manually adjusted.
Base Daily Calorie Meal Plans:
Male – 1900 calories daily
Female – 1300 calories daily
While we can’t tailor meal plans to suit every Challenger’s individual energy requirements, it’s important to understand what these requirements are if you wish to alter our general meal plan guidelines to suit your personal needs.
Step 1: Calculate how many calories you need to add to the base calorie count
Eg: Updated calorie intake based on calorie calculator = 1500 calories
Base calorie count for meal plans = 1300 calories. Add 200 calories to hit calorie target
Step 2: Manually add to the meal plans to reach your calorie target using the options below:
Use the calorie guide (below) to add to the recipe.
Add an additional snack or meal from the Recipe Library. For example, add 200g chicken breast to the main meal.
Below, you will find a calorie guide with an average quantity of common food items and their caloric contribution. This can easily be added into meal plans if more calories are needed than our base plans provide. Additionally, the recipes can be altered depending on the ingredients that are available at the grocery store. You may personalize your meal plan by searching through the Recipe Library, which has over 1000 recipes.
If you want to create your own food bowl using ingredients from your kitchen for lunch and/or dinner, use the Calorie Guide and Step-by-Step Guide below:
Step 1- Select a protein (E.g. 140g raw chicken breast)
Step 2- Select a carbohydrate (E.g. 150g sweet potato)
Step 3- Select a fat (E.g. 10ml olive oil)
Step 4- Select vegetables (E.g. 30g baby spinach leaves, 50g cucumber, 50g cherry tomatoes)
How Do You Measure Your Results?
Before and after photos – make sure these are clear, quality photos
Front, back and side profile shots
Must be in underwear or swimwear
Standing in front of a white wall (preferred)
Before and after weight—you must measure your body weight via video verifications.
Before and after body measurements—you must measure your body weight via a video verifications weigh-in.
For complete details on instructions for weigh-ins and other measurements, visit the Measurements blog.