80 Day Obsession Nutrition Plan
When you’re prepared to take your fit objectives to the following level, you may seem like you’re playing a video game of “Would You Rather:”
Would you rather blast body fat and also get level, specified abdominals? Or would you rather focus on contours as well as a firm, sculpted booty?
You can have both– if you’re ready to benefit it.
80 Day Obsession, the new fitness and nutrition program by Autumn Calabrese, is developed to squash your abdominals as well as firm your butt utilizing a timed nourishment strategy and 80 distinct, difficult exercises.
This isn’t a quick-fix strategy. After all, you’re not simply trying to reduce weight– you’re striving for your ideal body, and that needs severe dedication.
“The ethos of this program is obsession,” says Paige Benté, M.S., R.D., C.S.S.D., and nutrition manager at Beachbody.
“There are no rip off days. There’s not a great deal of wiggle room. It incorporates a rigorous nutrition program as well as intense workouts to get optimal outcomes,” she explains.
However if you’re all set to get a little obsessed with your physical fitness and nourishment method, you’ll see the sort of jaw-dropping results that constantly appeared contemporary of reach..
Here’s what you need to know about the 80 Day Obsession nutrition plan before you get started:
How 80 Day Obsession Nutrition Works
Your body has peak windows of muscle protein synthesis throughout the day, and if you eat the right nutrients around those windows, you’ll build muscle and burn fat more efficiently.
“The benefits of timed nutrition play on your body’s metabolism,” Benté says. “With 80 Day Obsession, we’re supplying specific macronutrients at specific intervals to maximize muscle protein synthesis — so you’re gaining the most muscle and utilizing your food as fuel as optimally as possible.”
The plan is structured so your pre-workout meal gives you the fuel to power through an intense workout, while your post-workout meal helps your body restore and rebuild muscle during the optimal window for muscle protein synthesis.
The 80 Day Obsession Glossary
When you get going 80 Day Obsession, you’ll obtain a thorough collection of guidelines on exactly how you need to schedule your meals for the week.
A few of the components of this strategy may be strange to you, so right here are a few essential terms you’ll need to recognize.
- CALORIE TARGET: Before you begin 80 Day Obsession, you’ll determine the number of calories you need to eat every day, and also choose a nutrition strategy built around that calorie target.
- WORKOUT BLOCK: This is the four -to five-hour block of time prior to, throughout, and also after your exercise. The nourishment plan focuses on this window, and you’ll adhere to certain standards for which color-coded containers as well as supplements you can utilize throughout this block. You’ll likewise eat three small dishes beyond your workout block, in addition to a Recharge supplement before bed.
- BEACHBODY PERFORMANCE: Our workout supplements — Energize, Hydrate, Recover, and Recharge — are built into the nutrition plan to maximize your results.
- REFEED DAY: You’ll boost your carb intake on refeed day — but it’s not a cheat day. “A cheat day is a free-for-all,” Benté says. “Refeed days are meant to give you a little boost in glycogen by supplying extra carbohydrates, but it’s still very much timed nutrition.”
- DEPLETE DAY: During the last week of the program, you have the option of reducing your carbs and increasing your protein to finish strong with an all-out “shed and shred.”
- REST DAY: These days should be taken as seriously as the rest of the plan. “It’s not an opportunity to go do another workout,” Benté says. “Your body needs that recovery.”
When Is the Best Time to Work Out?
That depends on what works best for your schedule — morning, midday, or evening. The most important thing is that you plan ahead.
Because your timed nutrition plan is built around your workout, you can’t just squeeze in a workout whenever — you need to choose your workout time first so you can build your meal schedule for the day around it.
It’s critical that you’re able to build that block around your workout, so if you normally roll out of bed and run five miles before you’ve eaten breakfast, you’re going to need to rethink your approach while you’re following 80 Day Obsession.
“You don’t do a workout at a time that you can’t build a block around. It’s not an option,” Benté says.
The one exception: If you really can’t stomach the idea of eating a full meal within 90 minutes of working out, you can swap your Meal Option 1, for the Pre-Workout Meal.
“That’s a smaller meal than the pre-workout meal, and that can help for people who work out first thing in the morning, or don’t like eating very much before working out,” Benté says.
Nutrition Tips and Tricks to Keep You on Track
80 Day Obsession is intense, so if you want to crush it, you’ll need razor-sharp focus and serious motivation — along with a few helpful strategies to set yourself up for success:
1. Prep your meals in advance
Meal prep can help you stick to your healthy-eating goals, and it’s even more crucial when you’re trying to navigate the super-strict schedule for 80 Day Obsession.
Fill your color-coded containers at the beginning of the week so you can focus on following your schedule without worrying about what you’ll eat at each meal.
2. Set meal reminders
You know when you get caught up in your work, forget to eat lunch, and suddenly it’s 3 p.m. and you’re starving? That’s not going to fly with a timed nutrition plan.
“Write out your workout block, write out the times for the rest of your meals, and put timers in your phone,” Benté says.
3. Make Shakeology part of the plan
Not in the mood to roast a chicken or wait for tempeh to bake? Whenever you see a red (protein) container on your meal plan, you can have Shakeology instead.
The superfood protein shake provides the nutrients you need to get the most out of this program.
80 Day Obsession Nutrition Plan FAQ
Because 80 Day Obsession is designed to help you reach your ultimate fitness goals, the nutrition plan may be a bit more structured and complex than other programs you’ve followed — you may still have a few questions about how the plan works and whether it’s right for you.
Here are answers to some of the questions we hear most often:
Is 80 Day Obsession beginner-friendly?
80 Day Obsession is an intermediate to advanced program for those who are already in good shape, but want to get seriously sculpted.
(If you’ve already completed 21 Day Fix or 21 Day Fix Extreme with Autumn, that’s even better!)
Not sure if you’re ready for this level of commitment? Try A Little Obsessed, a five-day introduction with 30-minute workouts and a sample nutrition plan.
Can I do 80 Day Obsession without Beachbody Performance supplements?
Yes. You’ll be provided with charts that explain how to adapt the plan if you decide not to use Beachbody Performance supplements.
For example, if you’re vegan, you may choose to replace the post-workout Recover supplement with Shakeology.
Or you may skip the supplements altogether and shift your meal times accordingly.
Can I use Portion Fix with the 80 Day Obsession workout plan?
You can — but without the 80 Day Obsession nutrition plan, you’re not going to see the same results. “You’re still doing a great workout plan, but it’s not the same thing,” Benté says.
Is it okay to swap meals if I’m craving something different?
Because this is a timed nutrition program, there’s not a lot of wiggle room if you want to get the results you’re looking for.
During your workout block, it’s important to follow the plan exactly. Outside your workout block, the three meals can be eaten in any order — as long as you don’t mess with the combinations of containers within each meal.
Can I do Deplete Days every week for faster results?
Nope. “Deplete days are only an option in the last week of the program, if you want to really shred out,” Benté says.
“It’s not something we recommend doing any other time, and it’s not something we recommend sticking to long-term.”
What should I do if I’m always hungry?
“If you get two or three weeks into this program, and you’re actually showing signs of true hunger — you’re tired, you’re dizzy, you have a headache, you’re having trouble sleeping, you can’t make it through a workout — you might need to bump up to the next plan,” Benté says.
The Bottom Line
And remember, it’s called 80 Day Obsession for a reason. If your goal is to shrink your core and chisel your booty, you need to be ready for 80 days of intense focus and rigid rules. It won’t be easy — but it’ll be worth it. ARE YOU READY TO START? I have an amazing group that will be launching end of January and I’m still accepting challengers!