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The 100-100 Challenge

I haven’t posted in a bit and I’ll chalk that up to training over 40 sessions in four days this week. It probably doesn’t sound like much to the training world (or the regular world), but the sporadic schedule can wear you down pretty quickly if your sessions aren’t all back-to-back.

I consider my primary job to be simplification. As a trainer, it’s fun to read all the studies and blog posts on the internet, but almost none of it is applicable to real life.

Let’s use some examples. You’re a trainer and your client is a 45 year old woman who just wants to fit into the same clothes she wore when she got married. Specific articles on deadlifts? Studies on the metabolic effects of protein pulsing around workout time? A blog post about the newest program to effectively add 5 inches to your arms in six days? Bye, bye, bye.

None of this stuff matters.

Just like JT said “bye” to N’SYNC.

Maybe we should take a more specific example. You’re a wannabe meathead who reads every article you can get your hands on about mass gain. You’re currently running 5/3/1 by Wendler. Specifically, his Simplest Strength Template. Eric Cressey says deadlift more frequently to pull bigger? Jason Ferruggia shows you how to use bodyweight exercises to gain muscle? And then you read some article by what’s-his-name on how to achieve six pack abs so that all of the ladeez will ask you to join their volleyball games at the beach this summer?

None of this matters either. You’re already running a program. Your goal is muscle gain, not fat loss. And your programming already includes deads. Maybe you can use the bodyweight exercises you’ve learned as assistance work. Maybe.

This is my job. I’ve read thousands of articles and and hundreds of pages about training and eating. My job is to find the gems in each article and combine them with my personal experience to not only constantly shape my training philosophy, but to create a sound set of principles that I give my clients to help them achieve their goals.

This is how I’ve developed the 100-100 Challenge.

It’s real simple. Get a notebook and start recording two things:

  1. How many grams of protein you’re getting each day from quality, protein-dense sources.
  2. How many ounces of water you’re drinking each day.

Easy. But I bet you aren’t hitting 100 grams of protein and 100 ounces of water.

To be clear, quality protein sources do not include peanut butter (or any nuts for that matter), pasta, quinoa, milk, or beans. Instead, count animals (red meat, white meat, or fish), dairy (cottage cheese or greek yogurt), protein powders/barsand eggs.

Ounces of water do not include milk, juice, or beer (okay, maybe beer). I guess some of it can be carbonated. But I prefer plain ol’ regular water.

I bet you’ll be surprised at how far away your current protein numbers are from these totals. And I bet you’ll also be surprised by how much more energized you’ll feel each day once you start hitting them.

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