Countdown to Competition Meal Plan - 21 Day Fix Extreme

When the 21 Day Fix was released by Beachbody and trainer and fitness competitor, Autumn Calabrese, it's main purpose was to give people a short but effective workout while teaching people what proper portion control is all about. This was incredibly effective as MOST people have a skewed opinion of what a proper portion really is. This helped clarify that for those in question, but wanted to learn without breaking out the scale and measuring cups/spoons.

Then Autumn and Beachbody had to step up their game. So many people were getting AMAZING results with the 21 Day Fix, but it wasn't appealing to the higher echelon of athlete (not the elites, but the slightly above intermediate). So, 21 Day Fix Extreme was released.

The difference between the two programs was noticeable from the beginning, starting with the meal plan.

The 21 Day Fix Extreme came with TWO meal plans. Yes, TWO. The first one was for those that wanted to do the program by itself, and it was a bit more strict than the previous 21 Day Fix program. It took out the wine and chocolate, and urged to restrict dairy and other foods. But what about the 2nd meal plan?

The 2nd meal plan was the "Countdown to Competition" meal plan.. This was designed for those that wanted to experience what Autumn, and some other fitness/bikini competitors do leading up to a show. This diet is TOUGH, at least it looks like it is going to be.

What's so tough about it? Well, it's limited in what you get to eat. Most of the days, you get MINIMAL servings of carbs (no fruit, no dairy, and limited starch/grain), and limited fats. You also get to compensate by adding a bunch of veggies and proteins. This is the carb depletion phases of the week. You do this two days in a row. However, on the 3rd day you get to drop a few protein servings and add back some carbs. Now, you will repeat this cycle for 3 weeks. 2 days depletion, 1 day eating carbs. The only change in the schedule is the last 3 days, you go all depletion.

Of course, you are still required to do the workouts, which have also changed from the original program. The workouts are a bit more intense. The weight selection doesn't change, but the intensity and pace are picked up so you have to earn it. The workouts are still 30 minutes long, Autumn is just a bit more serious.

So, what am I eating through all of this? Well, that's a good question. Normally, I can eat the same foods every day for weeks on end, however, my wife and kids kind of like the variation in life. Good thing for me, while I am doing this meal plan for 3 weeks, my wife and kids will be out of town. That's good for me as I can fully control my food intake. So, I can be completely and absurdly strict. Also, with the meal plan, with all the food, it has to be timed properly too. With this plan, I don't want to go longer than 2.5 - 3 hours in between meals, so that also becomes an issue with the family around. But, not this time.

My meal plan is as follows:

Carb Depletion Days: - 5 Green Containers (vegetables)

- 9 Red Containers (proteins)

- 0 Purple Containers (fruit)

- 2 Yellow Containers (starch carbs)

- 0 Blue (Fats)

- 0 Orange (seeds/dressing)

- 4 tbsp (nut butters/oils) As you can see, there is VERY little carb intake during the depletion days. Extreme Eating Days:

- 5 Green Containers

- 3 Purple Containers

- 5 Red Containers

- 4 Yellow Containers

- 1 Blue Container

- 1 Orange Container

- 5 tsp

Now, of course the plan and number of containers would vary per person based on their required calorie intake range. Don't use my intake for you, it may be too much or too little for your needs.

How did I feel at the end of it all? Well, towards the end, I wasn't feeling very energetic. I switched the program around a little bit to finish an extra day or two on the Carb Depletion days, and that wasn't the best plan of attack for me, but my birthday was the last day, and I wanted carbs on my birthday.

What were my results? Lost a little over 8lbs. Lost some inches around the waist, and other places. Not bad for 3 weeks of work. I wasn't able to do a lot of strenuous workouts beyond the 30min of 21 Day Fix Extreme. As a triathlete, that may not be the best in-season program to follow, but off-season I'd probably do it again. See the results for yourself.